10
RNDS
Full Body Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1260
AWW YEAH! Coach PJ is back with 10 rounds of full body work. Get ready to sweat champ!
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
- squat + torso twist (30 seconds)
- leg swing + reverse lunge (30 seconds)
- jump rope (30 seconds)
- boxers bounce + knee raise (30 seconds)
- Rest
ROUND 1
- pot shot (60 seconds)
- squat + knee raise (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Lead Uppercut to the Body (60 seconds)
- hip thrust (30 seconds)
- flutter kick (30 seconds)
- Cross + Jab + Cross + Rear Uppercut to the Body (60 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Rear Uppercut + Jab + Cross (60 seconds)
- shoulder tap (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (60 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross + reverse lunge (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Jab + jumping jack + jumping jack + jumping jack (30 seconds)
- Jab + Cross + Lead Hook + Cross + reverse lunge (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Jab + jumping jack + jumping jack + jumping jack (30 seconds)
- Rest
ROUND 5
- Jab + Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Lead Uppercut (30 seconds)
- Jab + Rear Uppercut (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- toe touch (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- leg raise (30 seconds)
- Rest
ROUND 7
- Jab + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat jump (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat jump (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Uppercut + Jab (30 seconds)
- freestyle (power coast for 30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Uppercut + Jab (30 seconds)
- freestyle (power coast for 30 seconds)
- squat pulse (30 seconds)
- Rest
ROUND 9
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 10
- m. climber (30 seconds)
- plank - Punch (30 seconds)
- freestyle (coast for 60 seconds)
- Jab + Cross + Cross + Jab + squat thrust (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
