Full Body Workout

10

RNDS

Full Body Workout

Coach PJ

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1570


10 rounds of intermediate work will leave you sweaty, stronger and a little better than yesterday.

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)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + torso twist + arms circle + arms circle (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Uppercut + Jab + Cross + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • leg switch (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Jab + Cross + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + slip l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + slip l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Uppercut + Jab + Cross + slip r + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Jab + Cross + slip r + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Lead Uppercut + Lead Hook + Jab + Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat pulse (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Jab + Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + slip l + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • side lunge (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip l + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Cross + Cross + Rear Uppercut + Lead Hook + Cross + slip l + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • side lunge (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Cross + Rear Uppercut + Lead Hook + Cross + slip l + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Hook + Lead Uppercut to the Body + Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat pulse (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Uppercut to the Body + Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

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

ROUND 9

  • Jab + Cross + Jab + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 (30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • leg switch (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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