4
RNDS
Coach PJ Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
685
Coach PJ is here to bring you a 4 round open workout guaranteed to make you sweat.
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
- jumping jack + jumping jack + hip rotation + hip rotation (30 seconds)
- heel down&toe up (30 seconds)
- torso twist + torso twist + punch across body + punch across body (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r (60 seconds)
- slip l + slip r (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r (60 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Jab + Cross + back (60 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross + back (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Jab + Jab + Cross + slip l (60 seconds)
- slip l + slip r (30 seconds)
- Jab + Cross + Lead Hook + Jab + Jab + Cross + slip l (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook + back (60 seconds)
- boxers bounce (30 seconds)
- Lead Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook + back (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
