10
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1375
Are you ready for 10 rounds with Coach PJ? Thought so!
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
- rotating hip + rotating hip + knee pull + knee pull (30 seconds)
- shoulder shrug + shoulder shrug + arms circle + arms circle (30 seconds)
- shadow box (30 seconds)
- stretch (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Jab (30 seconds)
- Cross + Cross + Cross (30 seconds)
- Lead Hook + Lead Hook + Lead Hook (30 seconds)
- Rear Hook + Rear Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- lunge - Punch (30 seconds)
- shoulder tap (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- lunge - Punch (30 seconds)
- shoulder tap (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + roll r + Cross + roll l + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + roll r + Cross + roll l + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 4
- boxers twist (30 seconds)
- crunch (30 seconds)
- boxers bounce (30 seconds)
- pot shot (30 seconds)
- Lead Hook + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut (30 seconds)
- Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 5
- pushup (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (60 seconds)
- elbow plank (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (60 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Lead Hook + Cross + Cross (30 seconds)
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 7
- lunge - Punch (30 seconds)
- shoulder tap + shoulder tap + squat thrust (30 seconds)
- freestyle (coast for 30 seconds)
- lunge - Punch (30 seconds)
- shoulder tap + shoulder tap + squat thrust (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 8
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + slip r + Cross + roll l + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + slip r + Cross + roll l + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 9
- flutter kick (30 seconds)
- situp (30 seconds)
- boxers bounce (30 seconds)
- pot shot (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab (60 seconds)
- Rest
ROUND 10
- pushup (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (30 seconds)
- freestyle (power coast for 30 seconds)
- pushup (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
