Full Body Blast Workout

4

RNDS

Full Body Blast Workout

Coach PJ

INTERMEDIATE


Duration

15

Min


Total Punch Goal

630


Join P.J. for this 4-round, Intermediate-level workout that will get us using all 6 punches and moving our head! Who said you couldn't get a serious workout in just 15 minutes?

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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • point to the stars (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • rotation punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

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

ROUND 2

  • Jab + Cross + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Cross + Lead Hook + Rear Uppercut + Jab + bob&weave + bob&weave (30 seconds) Light Jump Rope (30 seconds)
  • plank to Punches + pushup (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Uppercut + Jab + bob&weave + bob&weave (30 seconds) Light Jump Rope (30 seconds)
  • plank to Punches + pushup (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Uppercut + Jab + bob&weave + bob&weave (30 seconds) Light Jump Rope (30 seconds)
  • plank to Punches + pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

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

COOLDOWN

  • Light Jump Rope (30 seconds)

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