Burnout Workout

4

RNDS

Burnout Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

870


Ready to burnout in these 4 rounds with Coach PJ?

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

  • neck circle + arms circle (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • hip circle + opposite hand/foot (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer