10
RNDS
Coach PJ Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1440
How about a 10 rounder today? Coach PJ will walk you through this workout that will be sure to leave you sweating!
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
- hip rotation + side lunge (30 seconds)
- torso twist + torso twist + punch across body + punch across body (30 seconds)
- heel down&toe up (30 seconds)
- shadow box + footwork (30 seconds)
- Rest
ROUND 1
- Jab + slip l + Lead Uppercut to the Body + Jab + Cross (90 seconds)
- slip l + slip r (30 seconds)
- elbow plank (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Cross (90 seconds)
- boxers bounce (30 seconds)
- single leg v up (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + slip l + Lead Uppercut to the Body (90 seconds)
- roll r + roll l (30 seconds)
- crunch (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut to the Body + Lead Hook (90 seconds)
- leg switch (30 seconds)
- double crunch (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook (90 seconds)
- back + step in (30 seconds)
- boxers twist (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (90 seconds)
- slip l + slip r (30 seconds)
- cross climber (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 7
- Jab + Jab + Jab + Cross + slip r + Rear Uppercut to the Body (90 seconds)
- boxers bounce (30 seconds)
- flutter kick (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 8
- Lead Uppercut to the Body + Rear Uppercut to the Body + back + Cross + Lead Hook + Cross (30 seconds)
- Jab + Jab + Jab + Cross + slip r + Rear Uppercut to the Body (60 seconds)
- roll r + roll l (30 seconds)
- situp (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 9
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- leg switch (30 seconds)
- m. climber (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 10
- freestyle (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- back + step in (30 seconds)
- shoulder tap (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
