Full Body Boxing Workout

4

RNDS

Full Body Boxing Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

485


4 rounds of full body work is always a good choice.

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)
  • heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + torso twist + punch across body + punch across body (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + step in + Lead Uppercut + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + step in + Lead Uppercut + back + Cross (60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • situp + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (lead only for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (rear only for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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