8
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
725
You already know that boxing is the best workout in the world. So join Coach PJ in another 8 rounder.
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
- reverse lunge (30 seconds)
- arms circle (30 seconds)
- torso twist + hip circle (30 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Jab + Cross + jumping jack + jumping jack (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- m. climber (30 seconds)
- Jab + Cross + Jab + Cross + jumping jack + jumping jack (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + 0b + 0b (30 seconds)
- hip thrust (30 seconds)
- double crunch (30 seconds)
- Jab + Cross + Jab + Cross + 0b + 0b (30 seconds)
- hip thrust (30 seconds)
- double crunch (30 seconds)
- Rest
ROUND 4
- pot shot (30 seconds)
- pushup + Jab + pushup + Cross (30 seconds)
- side plank (30 seconds)
- pot shot (30 seconds)
- pushup + Jab + pushup + Cross (30 seconds)
- side plank (30 seconds)
- Rest
ROUND 5
- lunge - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- pot shot (30 seconds)
- lunge - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- pot shot (30 seconds)
- Rest
ROUND 6
- single leg v up (30 seconds)
- double crunch (30 seconds)
- freestyle (power coast for 30 seconds)
- single leg v up (30 seconds)
- double crunch (30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 7
- shoulder tap (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- leg switch (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- leg switch (30 seconds)
- Rest
ROUND 8
- pot shot (30 seconds)
- in&out (30 seconds)
- freestyle (coast for 30 seconds)
- pot shot (30 seconds)
- in&out (30 seconds)
- freestyle (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
