6
RNDS
Full Body Boxing Workout
Coach PJ
OPEN
Duration
20
Min
Total Punch Goal
645
AWW YEAH! 6 rounds of full body work with the one and only 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
- arms circle (30 seconds)
- torso twist + opposite hand/foot (30 seconds)
- leg swing + reverse lunge (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Rear Uppercut (30 seconds)
- Cross + Lead Uppercut (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 3
- shoulder tap (30 seconds)
- Jab + Lead Hook + Rear Uppercut (30 seconds)
- situp (30 seconds)
- Cross + Rear Hook + Lead Uppercut (30 seconds)
- pushup hold (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Rest
ROUND 4
- squat + Jab + Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- leg switch + leg switch + Lead Hook + Lead Hook + Rear Hook + Rear Hook (30 seconds)
- squat + Jab + Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- leg switch + leg switch + Lead Hook + Lead Hook + Rear Hook + Rear Hook (30 seconds)
- Rest
ROUND 5
- hip thrust (30 seconds)
- toe touch (30 seconds)
- flutter kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- pot shot (30 seconds)
- squat jump (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- pot shot (30 seconds)
- burpee (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
