6
RNDS
Full Body Workout
Coach PJ
INTERMEDIATE
Duration
20
Min
Total Punch Goal
655
AWW YEAHH! Coach PJ is back with 6 rounds of full body work.
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)
- shadow box (30 seconds)
- hip circle + side lunge (30 seconds)
- knee raise (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + step in + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body + back (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip r + Cross (30 seconds)
- squat (30 seconds)
- Jab + Cross + Jab + Cross + step in + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body + back (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip r + Cross (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 3
- pot shot (60 seconds)
- elbow plank (30 seconds)
- pot shot (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 4
- Jab + reset (30 seconds)
- Cross + reset (30 seconds)
- Lead Uppercut to the Body (30 seconds)
- Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body + jumping jack + jumping jack + jumping jack (60 seconds)
- Rest
ROUND 5
- Jab + Cross + Cross + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross + Rear Uppercut to the Body + Rear Hook + Lead Uppercut to the Body + Lead Hook (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Cross + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross + Rear Uppercut to the Body + Rear Hook + Lead Uppercut to the Body + Lead Hook (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 6
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (coast for 30 seconds)
- situp (30 seconds)
- shoulder tap + shoulder tap + pushup + Jab + Cross (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
