Combo Explosion Workout

8

RNDS

Combo Explosion Workout

Coach PJ

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1420


Get ready for a mental and physical battle royal in this 8-round, Intermediate workout! We know you'll be victorious. Awwwww YEA! Keep up with coach PJ on Instagram by follwing @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

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • lunge&twist (30 seconds) Light Jump Rope (30 seconds)
  • hip rotation (30 seconds) Light Jump Rope (30 seconds)
  • skyscraper (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + slip l + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Jab + Cross + Lead Hook + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Jab + Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross + Jab (60 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Jab + Cross + Lead Hook + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + back + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + back + Cross + Jab + Jab (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + back + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Cross + Lead Hook + Rear Uppercut + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab + Jab + explosion + Lead Hook + Rear Hook + Lead Hook + Rear Hook + explosion (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + boxers bounce + Jab + Cross + Jab to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + squat jump + Rear Hook + Lead Hook + Cross + Jab + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + explosion + Lead Hook + Rear Hook + Lead Hook + Rear Hook + explosion (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + boxers bounce + Jab + Cross + Jab to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + squat jump + Rear Hook + Lead Hook + Cross + Jab + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (freestyle for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (freestyle for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Jab + Cross + in&out (30 seconds) Light Jump Rope (30 seconds)
  • squat hold to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Lead Hook + Rear Hook + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + in&out (30 seconds) Light Jump Rope (30 seconds)
  • squat hold to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Lead Hook + Rear Hook + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • freestyle (left only for 30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Punches to Punches + Punches + Punches + Punches + Punches + Punches + Punches + Punches + Punches + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber (30 seconds) Light Jump Rope (30 seconds)
  • pushup to Punches (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Punches to Punches + Punches + Punches + Punches + Punches + Punches + Punches + Punches + Punches + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber + m. climber (30 seconds) Light Jump Rope (30 seconds)
  • pushup to Punches (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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