Full Body Workout

4

RNDS

Full Body Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

613


Are you ready for a full body workout? Coach PJ will lead you through these 4 rounds. AWW YEAHH.

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

  • leg swing + leg swing + heel down&toe up + heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + torso twist + punch across body + punch across body (30 seconds) Light Jump Rope (30 seconds)
  • shoulder shrug + neck 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 + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Rear Uppercut to the Body + Rear Hook (60 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + pushup + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Rear Uppercut to the Body + Rear Hook + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Lead Uppercut to the Body + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Jab + Cross + Lead Hook + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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