6
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
20
Min
Total Punch Goal
950
Ready to get your full body workout in about 20 minutes?
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
- boxers bounce (30 seconds)
- knee pull (30 seconds)
- torso twist (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + roll r + roll l (30 seconds)
- Jab + Cross + Jab + Cross + slip r + slip l (30 seconds)
- slip + slip + roll + roll (coast for 30 seconds)
- Jab + Cross + Lead Hook + roll r + roll l (30 seconds)
- Jab + Cross + Jab + Cross + slip r + slip l (30 seconds)
- slip + slip + roll + roll (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + Cross + Jab + slip l + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + slip r + Cross + Jab + slip l + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 3
- reverse lunge (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 60 seconds)
- Rest
ROUND 4
- shoulder tap (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Jab + Cross (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- toe touch (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 5
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Cross + Jab (30 seconds)
- Rest
ROUND 6
- situp (30 seconds)
- freestyle (power coast for 30 seconds)
- lunge - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- high knees (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
