10
RNDS
Combo Mixup Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1560
Coach P.J. is gonna have you throwing over a dozen unique punch combinations in this 10-round, Intermediate-level workout that will have your brain working as hard as your body!
Keep up with coach PJ on Instagram by following @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)
- arm circle (30 seconds)
- squat (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + roll + roll + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + back + Cross + Jab (30 seconds)
- Jab + Cross + Lead Hook + roll + roll + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + back + Cross + Jab (30 seconds)
- Rest
ROUND 2
- Jab + Jab to the Body + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- squat + knees raise + knees raise + Cross + Lead Hook (30 seconds)
- Jab + Jab to the Body + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- squat + knees raise + knees raise + Cross + Lead Hook (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + Jab + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat + squat + squat + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch (30 seconds)
- Lead Hook + Rear Hook + Jab + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat + squat + squat + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + power 180 (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + power 180 (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Uppercut + Cross + roll + Cross (30 seconds)
- knees raise + knees raise + knees raise + knees raise + Cross + Lead Uppercut + Cross (30 seconds)
- freestyle (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + roll + Cross (30 seconds)
- knees raise + knees raise + knees raise + knees raise + Cross + Lead Uppercut + Cross (30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 6
- Jab + Jab to the Body + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- squat + knees raise + knees raise + Cross + Lead Hook (30 seconds)
- Jab + Jab to the Body + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- squat + knees raise + knees raise + Cross + Lead Hook (30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Hook + Jab + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat + squat + squat + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch (30 seconds)
- Lead Hook + Rear Hook + Jab + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- squat + squat + squat + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + power 180 (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + power 180 (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 9
- squat + squat + squat + power punch + power punch + power punch + power punch + power punch + power punch (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat + squat + squat + power punch + power punch + power punch + power punch + power punch + power punch (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Uppercut + Cross + roll + Cross (30 seconds)
- knees raise + knees raise + knees raise + knees raise + Cross + Lead Uppercut + Cross (30 seconds)
- freestyle (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + roll + Cross (30 seconds)
- knees raise + knees raise + knees raise + knees raise + Cross + Lead Uppercut + Cross (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
