8
RNDS
Burnout Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1515
Get ready to burnout with Coach PJ in this 8 round open level boxing workout!
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
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.
Workout Info Detail View:
WARMUP
- arms circle + arms circle + torso twist + torso twist (30 seconds)
- leg swing + leg swing + heel down&toe up + heel down&toe up (30 seconds)
- hip circle + hip circle + side lunge + side lunge (30 seconds)
- neck circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 60 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- Jab + Cross + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Cross (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + 0b + 0b (60 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 4
- boxers twist (30 seconds)
- situp (30 seconds)
- toe touch (30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Rear Uppercut + Lead Hook + Cross + Lead Uppercut to the Body (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + Jab + Jab + Jab (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + Jab + Jab + Jab (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Rear Hook + Rear Hook to the Body (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Rear Hook to the Body (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle + squat hold (elevator for 30 seconds)
- Jab + Cross + Jab + Cross + reverse lunge (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 8
- situp + Jab + Cross (30 seconds)
- elbow plank (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
