8
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1005
You want to workout your entire body? This is the 8 rounder for you!
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
- skyscaper (30 seconds)
- lateral lunge (30 seconds)
- squat + punch across body (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Cross + slip r (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip r (60 seconds)
- boxers twist (30 seconds)
- Jab + Cross + reverse lunge (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + slip l (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + slip l (60 seconds)
- situp (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + squat (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Rear Hook + slip r + Cross (30 seconds)
- leg switch (30 seconds)
- Jab + Cross + Jab + Rear Hook + slip r + Cross (60 seconds)
- single leg v up (30 seconds)
- Jab + Cross + Jab + Cross + leg switch + leg switch (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook + Lead Hook + roll l (30 seconds)
- skater (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook + Lead Hook + roll l (60 seconds)
- crunch (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + knee raise + knee raise (30 seconds)
- Rest
ROUND 5
- Jab + Jab + Jab + Cross to the Body + slip r + Cross (30 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Jab + Cross to the Body + slip r + Cross (60 seconds)
- crunch (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- squat (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (60 seconds)
- boxers twist (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + squat (30 seconds)
- Rest
ROUND 7
- Jab + Jab to the Body + Jab + Cross + Lead Hook (30 seconds)
- leg switch (30 seconds)
- Jab + Jab to the Body + Jab + Cross + Lead Hook (60 seconds)
- single leg v up (30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Rear Uppercut + Lead Hook + Rear Hook + slip r + slip l (30 seconds)
- skater (30 seconds)
- Jab + Cross + Rear Uppercut + Lead Hook + Rear Hook + slip r + slip l (60 seconds)
- crunch (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
