8
RNDS
Combos Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1980
AWWWW YEAH! Coach PJ is here to lead you through this 8 round intermediate Boxing 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
- boxers bounce (30 seconds)
- heel down&toe up (30 seconds)
- torso twist + torso twist + punch across body + punch across body (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + roll r + Rear Uppercut to the Body + roll l + Lead Uppercut to the Body + Rear Uppercut + Lead Uppercut + Cross + Lead Hook + Cross (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Hook + roll r + Rear Uppercut to the Body + roll l + Lead Uppercut to the Body + Rear Uppercut + Lead Uppercut + Cross + Lead Hook + Cross (60 seconds)
- situp (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab + Jab (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab + Jab (60 seconds)
- crunch (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Cross + Jab + slip l + Lead Uppercut to the Body (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Jab + slip l + Lead Uppercut to the Body (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (60 seconds)
- single v up (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Rear Uppercut + Lead Hook + Cross + Jab + Jab + Jab (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Rear Uppercut + Lead Hook + Cross + Jab + Jab + Jab (60 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + Cross + roll l + Lead Hook + Rear Hook + Lead Uppercut + Lead Hook + Rear Hook (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Cross + Lead Hook + Cross + roll l + Lead Hook + Rear Hook + Lead Uppercut + Lead Hook + Rear Hook (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 8
- Cross + Lead Hook + Rear Uppercut + roll l + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Lead Hook + Rear Uppercut (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- elbow plank - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
