8
RNDS
Combo Buildup Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1520
AWW YEAH! Coach PJ is here to lead you through 8 rounds of boxing that will make you sweat and make you better. You ready?
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
- torso twist + neck circle (30 seconds)
- shoulder shrug + opposite hand/foot (30 seconds)
- heel down&toe up + boxers bounce (30 seconds)
- high knees + shadow box (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Lead Hook + Rear Uppercut + roll l + Lead Uppercut to the Body (30 seconds)
- Jab + Lead Hook + Rear Uppercut + roll l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Lead Hook + Rear Uppercut + roll l + Lead Uppercut to the Body + Lead Hook + roll r + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 2
- Rear Uppercut (30 seconds)
- Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Rear Uppercut + Lead Hook + Lead Uppercut to the Body + slip l + Lead Hook (30 seconds)
- Rear Uppercut + Lead Hook + Lead Uppercut to the Body + slip l + Lead Hook + Jab (30 seconds)
- Rear Uppercut + Lead Hook + Lead Uppercut to the Body + slip l + Lead Hook + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Lead Hook (30 seconds)
- Lead Hook + Jab (30 seconds)
- Lead Hook + Jab + slip l + Lead Uppercut to the Body (30 seconds)
- Lead Hook + Jab + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Hook + Jab + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body + slip r + Cross (30 seconds)
- Lead Hook + Jab + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body + slip r + Cross + Jab (30 seconds)
- Rest
ROUND 4
- Rear Uppercut + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut to the Body + back + Jab (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut to the Body + back + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Lead Uppercut to the Body + back + Jab + Cross + Lead Hook (30 seconds)
- Rest
ROUND 5
- Lead Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Lead Hook + roll + roll + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut to the Body + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Hook + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Hook + Lead Hook + Rear Uppercut (30 seconds)
- Lead Uppercut to the Body + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Hook + Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Jab (30 seconds)
- Jab + Jab + slip l + Lead Hook (30 seconds)
- Jab + Jab + slip l + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Jab + Jab + slip l + Lead Hook + Rear Uppercut to the Body + slip r + Cross (30 seconds)
- Jab + Jab + slip l + Lead Hook + Rear Uppercut to the Body + slip r + Cross + Jab (30 seconds)
- Jab + Jab + slip l + Lead Hook + Rear Uppercut to the Body + slip r + Cross + Jab + Jab (30 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + roll r (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + roll r + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + roll r + Rear Uppercut + Lead Hook + Jab + Jab (30 seconds)
- Rest
ROUND 8
- Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + roll + roll + Rear Uppercut to the Body (30 seconds)
- Cross + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- Cross + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Uppercut to the Body + back + Cross (30 seconds)
- Cross + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Uppercut to the Body + back + Cross + Jab (30 seconds)
- Cross + Lead Hook + roll + roll + Rear Uppercut to the Body + Lead Uppercut to the Body + back + Cross + Jab + Rear Uppercut (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
