8
RNDS
Fierce Combo Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1750
This 8 round Intermediate Workout with PJ will build up to a fierce combo and allow you to explore your punching creativity with freestyle punch combo exercises.
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
- point to the stars (30 seconds)
- jump rope (30 seconds)
- knee up + knee out (30 seconds)
- cross climber (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Lead Uppercut (30 seconds)
- roll + Cross + Lead Hook + Lead Uppercut + back (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut (30 seconds)
- roll + Cross + Lead Hook + Lead Uppercut + back (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook (30 seconds)
- 3 in 1 jump (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook (30 seconds)
- 3 in 1 jump (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut (30 seconds)
- explosion + explosion + explosion + power punch + power punch + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut (30 seconds)
- explosion + explosion + explosion + power punch + power punch + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut + Jab + Cross (30 seconds)
- m. climber (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Lead Uppercut (30 seconds)
- roll + Cross + Lead Hook + Lead Uppercut + back (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut (30 seconds)
- roll + Cross + Lead Hook + Lead Uppercut + back (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook (30 seconds)
- 3 in 1 jump (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook (30 seconds)
- 3 in 1 jump (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut (30 seconds)
- explosion + explosion + explosion + power punch + power punch + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut (30 seconds)
- explosion + explosion + explosion + power punch + power punch + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut + Jab + Cross (30 seconds)
- m. climber (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Rear Hook + Rear Uppercut + Jab + Cross (30 seconds)
- shoulder tap (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
