6
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
20
Min
Total Punch Goal
805
It is always a good day for a full body workout with Coach PJ. AWW YEAHH!
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
- torso twist + opposite hand/foot (30 seconds)
- knee pull + reverse lunge (30 seconds)
- a skip (30 seconds)
- pushup hold + inch worm (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook (coast for 30 seconds)
- double crunch (30 seconds)
- Cross + Jab + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- elbow plank (30 seconds)
- Cross + Jab + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- reverse lunge + reverse lunge + power punch (30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- reverse lunge + reverse lunge + power punch (30 seconds)
- pot shot (30 seconds)
- Rest
ROUND 4
- pushup (30 seconds)
- cross climber (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- slip + slip + roll + roll + power punch + power punch (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 6
- Lead Hook + Rear Hook + Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- lunge pulse (left only for 30 seconds)
- freestyle (burnout for 30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- lunge pulse (right only for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
