4
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
565
AWWW YEAHH! Coach PJ is back with a 4 round full body workout. Get ready to sweat!
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
- a skip (30 seconds)
- reverse lunge+knee pull (30 seconds)
- torso twist + arms circle (30 seconds)
- cross climber + shoulder tap (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Cross + Jab + Cross + Jab + Rear Uppercut to the Body (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Cross + Jab + Cross + Jab + Rear Uppercut to the Body (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 2
- Lead Hook + Lead Hook to the Body + Rear Hook + Rear Hook to the Body (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- Lead Hook + Lead Hook to the Body + Rear Hook + Rear Hook to the Body (30 seconds)
- shoulder tap (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + 2+pot shot (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- double crunch (30 seconds)
- toe touch (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 4
- freestyle (coast for 30 seconds)
- Lead Hook + Rear Hook + roll + roll + Lead Hook + Rear Hook (30 seconds)
- explosion (30 seconds)
- Lead Hook + Rear Hook + roll + roll + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + power 180 (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
