Combos With Coach PJ Workout

6

RNDS

Combos With Coach PJ Workout

Coach PJ

INTERMEDIATE


Duration

20

Min


Total Punch Goal

1525


Ready to step up to a 6 round intermediate workout? Coach PJ is here to guide you through it.

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 + punch across body (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank + pushup hold (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + slip r + Rear Uppercut to the Body + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Rear Uppercut to the Body + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Jab + Cross + back + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook + Rear Hook + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + leg switch + leg switch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + back + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook + Rear Hook + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + leg switch + leg switch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + slip + Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + slip + Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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