8
RNDS
Combos & Core Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1555
Coach PJ is back with 8 rounds of hard work! Focusing on boxing combos and a strong core in the is 8 round open 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
- jump rope (30 seconds)
- heel down&toe up (30 seconds)
- boxers bounce (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross + step in + Lead Uppercut to the Body + Lead Hook + back (30 seconds)
- Jab + Cross + Jab + Jab + Jab (30 seconds)
- Jab + slip l + Lead Hook + roll r + Rear Hook (30 seconds)
- Jab + Cross + step in + Lead Uppercut to the Body + Lead Hook + back (30 seconds)
- Jab + Cross + Jab + Jab + Jab (30 seconds)
- Jab + slip l + Lead Hook + roll r + Rear Hook (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- elbow plank (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + Jab + Cross + reverse lunge (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + jumping jack (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + roll l + Lead Uppercut + Rear Hook (30 seconds)
- Jab + Cross to the Body + Lead Hook + Jab to the Body + Cross + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Uppercut + Rear Hook (30 seconds)
- Jab + Cross to the Body + Lead Hook + Jab to the Body + Cross + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 7
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 8
- situp (30 seconds)
- hip thrust (30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- Jab + squat + Cross + squat (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
