Boxing With Coach PJ Workout

10

RNDS

Boxing With Coach PJ Workout

Coach PJ

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1925


Nothing like a 10 round intermediate workout to get your blood pumping! AWWW YEAHHH!

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut

When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.

WARMUP

30s

TORSO TWIST

PUNCH ACROSS BODY

30s

HIP ROTATION

SIDE LUNGE

30s

LEG SWING

30s

SHADOW BOX

60s

REST

ROUND 1

60s

1

2

1

SLIP L

5B

1

2

60s

1

2

5

2

3

2

1

1

1

30s

COAST

5

6

30s

POWER COAST

5B

6B

60s

REST

ROUND 2

30s

SITUP

60s

1

2

3

2

ROLL L

3

30s

BOXERS TWIST

30s

BURNOUT

1

2

1

2

5

6

5

6

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 3

30s

1

2

1

SLIP L

5B

ROLL R

4

3

30s

1

2

0B

BACK

30s

COAST

1

2

30s

1

2

1

SLIP L

5B

ROLL R

4

3

30s

1

2

0B

BACK

30s

COAST

1

2

60s

REST

ROUND 4

30s

1

2

3

2

30s

1

2

3

2

5

2

60s

1

2

3

2

5

2

5B

6B

30s

1

2

3

2

5

2

30s

1

2

3

2

60s

REST

ROUND 5

30s

SLIP L

SLIP R

30s

POWER COAST

FREESTYLE

30s

ROLL L

ROLL R

30s

POWER COAST

FREESTYLE

30s

FOOTWORK

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 6

90s

1

2

3

SLIP L

5B

3

4

ROLL R

90s

5

6

5

6

3

BACK

1

2

STEP IN

60s

REST

ROUND 7

30s

1

1

2

1

2

3

30s

BOXERS BOUNCE

1

60s

1

1

2

1

2

3

30s

BOXERS BOUNCE

1

30s

1

1

2

1

2

3

60s

REST

ROUND 8

30s

CRUNCH

30s

POWER COAST

FREESTYLE

30s

DOUBLE CRUNCH

30s

POWER COAST

FREESTYLE

30s

PLANK

PUNCH

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 9

30s

1

1

1

1

1

1

1

1

1

1

POWER PUNCH

30s

COAST

5

6

30s

1

1

1

1

1

1

1

1

1

1

POWER PUNCH

30s

COAST

5

6

30s

1

1

1

1

1

1

1

1

1

1

POWER PUNCH

30s

COAST

5

6

60s

REST

ROUND 10

30s

ROLL L

ROLL R

30s

BURNOUT

FREESTYLE

30s

BOXERS BOUNCE

30s

BURNOUT

FREESTYLE

30s

FOOTWORK

30s

BURNOUT

FREESTYLE

COOLDOWN

Meet Your Trainer