10
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1395
AWW YEAAH! 10 rounds with Coach PJ working the entire body. What else could you want?
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)
- torso twist (30 seconds)
- knee raise (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross (60 seconds)
- Jab + Cross + squat (30 seconds)
- Jab + Cross + Jab to the Body (60 seconds)
- Lead Hook + Rear Hook + squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (60 seconds)
- Jab + Cross + Jab + reverse lunge (30 seconds)
- Jab + Lead Uppercut + Rear Hook (60 seconds)
- Jab + Cross + Jab + Cross + lunge - Punch (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- boxers bounce + boxers bounce + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- pushup (30 seconds)
- boxers bounce + boxers bounce + Cross + Lead Hook + Cross (30 seconds)
- Rest
ROUND 4
- situp + Jab + Cross (30 seconds)
- double crunch (30 seconds)
- plank - Punch (30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- squat hold + Jab + Cross (elevator for 30 seconds)
- reverse lunge (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- squat hold + Jab + Cross (elevator for 30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + slip l + slip r (30 seconds)
- Jab + Cross + Jab + Cross + slip l + slip r + Jab to the Body + Cross to the Body + Jab to the Body + Cross to the Body (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + roll r + Rear Hook + roll l (30 seconds)
- Jab + Cross + Jab + Cross + duck + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut + roll l + Lead Hook (30 seconds)
- shoulder tap (30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Rear Uppercut + roll l + Lead Hook (30 seconds)
- shoulder tap (30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 8
- boxers twist (30 seconds)
- hip thrust (30 seconds)
- Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook (30 seconds)
- Rear Uppercut to the Body + Rear Hook + step l + Lead Hook (30 seconds)
- shoulder tap - Punch (30 seconds)
- Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Rest
ROUND 9
- Jab + Cross (elevator for 30 seconds)
- power punch + Lead Hook + power punch + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Uppercut + Rear Hook + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 10
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- freestyle (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- freestyle (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
