6
RNDS
Combo Buildup Workout
Coach PJ
OPEN
Duration
20
Min
Total Punch Goal
1000
Couch PJ is back with 6 rounds of boxing in this combo buildup workout.
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 thrust (30 seconds)
- shoulder tap (30 seconds)
- reverse lunge (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook + back + Jab + Cross (30 seconds)
- knee raise (30 seconds)
- situp (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- boxers bounce (30 seconds)
- double crunch (30 seconds)
- Rest
ROUND 3
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- high knees (30 seconds)
- lunge - Punch (30 seconds)
- knee to elbow crunch (30 seconds)
- Rest
ROUND 4
- Lead Hook + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Hook + Cross + Lead Hook + Lead Uppercut + Lead Hook (30 seconds)
- Lead Hook + Cross + Lead Hook + Lead Uppercut (30 seconds)
- Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Hook + Cross (30 seconds)
- Lead Hook (30 seconds)
- Rest
ROUND 5
- Lead Uppercut to the Body (30 seconds)
- Lead Uppercut to the Body + Jab (30 seconds)
- Lead Uppercut to the Body + Jab + Cross (30 seconds)
- Lead Uppercut to the Body + Jab + Cross + Lead Uppercut to the Body (30 seconds)
- Lead Uppercut to the Body + Jab + Cross + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Jab + Cross + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 6
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- freestyle (elevator for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
