10
RNDS
Core & Condititioning Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1585
Who's ready to put in 10 rounds of hard work with Coach PJ?
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 (30 seconds)
- knee pull (30 seconds)
- punch across body (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Cross + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds)
- Cross + Lead Hook + Rear Uppercut + slip r + Rear Hook (30 seconds)
- Jab + Cross to the Body + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds)
- Cross + Lead Hook + Rear Uppercut + slip r + Rear Hook (30 seconds)
- Jab + Cross to the Body + Jab + Cross (30 seconds)
- Rest
ROUND 4
- elbow plank (30 seconds)
- double crunch (30 seconds)
- Jab + boxers bounce + Jab + Cross (30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + boxers bounce + Jab + Cross (30 seconds)
- Rest
ROUND 5
- boxers bounce (30 seconds)
- Jab + slip l + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- boxers bounce (30 seconds)
- Cross + slip r + Rear Uppercut + Rear Hook + Lead Hook (60 seconds)
- Rest
ROUND 6
- Lead Uppercut + Lead Hook + Rear Hook + Rear Uppercut + Rear Hook + Lead Hook (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook + Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook + Rear Uppercut (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Lead Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Rear Hook + Lead Hook + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Rear Hook + Lead Hook + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Rest
ROUND 8
- boxers twist (30 seconds)
- situp (30 seconds)
- pot shot (60 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 9
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 10
- freestyle (power coast for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
