4
RNDS
Combo Buildup Workout
Coach PJ
INTERMEDIATE
Duration
15
Min
Total Punch Goal
670
Get ready to sweat through 4 rounds of intermediate bag work with Coach PJ. AWW YEAHH!
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 + neck circle (30 seconds)
- torso twist (30 seconds)
- reverse lunge + reach up (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + slip r + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Jab + Lead Uppercut to the Body + Jab + Cross + Jab + slip r + Rear Uppercut to the Body + Lead Hook (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip + roll + Lead Uppercut to the Body (30 seconds)
- Lead Hook + Cross + slip + roll + Rear Hook + Rear Hook to the Body (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body (power coast for 30 seconds)
- Jab + Cross + slip + roll + Lead Uppercut to the Body + Lead Hook + Cross + slip + roll + Rear Hook + Rear Hook to the Body (60 seconds)
- Rear Hook to the Body + Lead Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + duck + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Hook + Rear Hook + roll + roll + Rear Uppercut to the Body + Cross (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Cross + duck + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook + Rear Hook + roll + roll + Rear Uppercut to the Body + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross + slip + roll + Rear Uppercut to the Body (30 seconds)
- Lead Hook to the Body + Lead Hook + roll + Rear Hook + Rear Hook to the Body + Jab + Jab (30 seconds)
- Lead Hook to the Body + Lead Hook + Rear Hook + Rear Hook to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + roll + Rear Uppercut to the Body + Lead Hook to the Body + Lead Hook + roll + Rear Hook + Rear Hook to the Body + Jab + Jab (60 seconds)
- Lead Hook to the Body + Lead Hook + Rear Hook + Rear Hook to the Body (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
