4
RNDS
Combos & Footwork Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
780
You can't have boxing without footwork. Coach PJ is going to walk you through this 4 rounder!
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 circle (30 seconds)
- torso twist (30 seconds)
- leg swing (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + slip l + roll r + Cross (30 seconds)
- leg switch + leg switch + leg switch + leg switch + Cross + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + slip l + roll r + Cross (30 seconds)
- leg switch + leg switch + leg switch + leg switch + Cross + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- Cross + slip r + roll l + Rear Hook + Lead Uppercut to the Body (30 seconds)
- Jab + squat + Cross + leg switch + leg switch (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Cross + slip r + roll l + Rear Hook + Lead Uppercut to the Body (30 seconds)
- Jab + squat + Cross + leg switch + leg switch (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Cross + Rear Hook (30 seconds)
- Jab + back + Cross + step in + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Lead Hook + Cross + Rear Hook (30 seconds)
- Jab + back + Cross + step in + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + slip l + Lead Uppercut + back + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll + roll (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + slip l + Lead Uppercut + back + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll + roll (30 seconds)
- freestyle (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
