Coast & Freestyle Workout

4

RNDS

Coast & Freestyle Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

700


700 Punches over 3 rounds in this 4-round, Open-level workout from Coach P.J. Awwwwwww YEAH! Follow Coach P.J. on Instagram @trainwithpj

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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • lateral stretch + shoulder shrug (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + squat (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + squat & turn (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Hook + Rear Hook + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + high knees + high knees + high knees + high knees (30 seconds) Light Jump Rope (30 seconds)
  • double crunch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + high knees + high knees + high knees + high knees (30 seconds) Light Jump Rope (30 seconds)
  • double crunch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer