8
RNDS
Full Boxing Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1300
Coach P.J. is back with tons or energy and positivitey in this 8-Round, Open-level workout perfect for those at all skill levels.
Get ready to throw 1300 punches!
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
- boxers bounce (30 seconds)
- squat (30 seconds)
- hip rotation (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + slip + Jab + Cross (30 seconds)
- lunge to Punches (30 seconds)
- roll + Cross (30 seconds)
- Jab + slip + Jab + Cross (30 seconds)
- lunge to Punches (30 seconds)
- roll + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + back + Cross (30 seconds)
- Cross + roll + Cross + Lead Hook (30 seconds)
- Jab + Cross + back + Cross (30 seconds)
- Cross + roll + Cross + Lead Hook (30 seconds)
- Jab + Cross + back + Cross (30 seconds)
- Cross + roll + Cross + Lead Hook (30 seconds)
- Rest
ROUND 3
- Jab + slip + Jab + Cross + Lead Hook + Cross (30 seconds)
- flutter kick (30 seconds)
- Jab + slip + Jab + Cross + Lead Hook + Cross (30 seconds)
- flutter kick (30 seconds)
- Jab + slip + Jab + Cross + Lead Hook + Cross (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- rocky’s bounce (30 seconds)
- Jab + Cross + slip (30 seconds)
- Jab + Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- rocky’s bounce (30 seconds)
- Jab + Cross + slip (30 seconds)
- Rest
ROUND 5
- shoeshine (30 seconds)
- Jab + Cross + Jab + Cross + squat (30 seconds)
- shoeshine (30 seconds)
- Jab + Cross + Jab + Cross + squat (30 seconds)
- shoeshine (30 seconds)
- Jab + Cross + Jab + Cross + squat (30 seconds)
- Rest
ROUND 6
- Jab + Cross + roll + Cross + Lead Hook + Rear Uppercut (30 seconds)
- power 180 (30 seconds)
- Jab + Cross + roll + Cross + Lead Hook + Rear Uppercut (30 seconds)
- power 180 (30 seconds)
- Jab + Cross + roll + Cross + Lead Hook + Rear Uppercut (30 seconds)
- power 180 (30 seconds)
- Rest
ROUND 7
- Jab + Cross + back + Cross (30 seconds)
- boxers twist (30 seconds)
- Jab + Jab + Jab + roll + Lead Hook (30 seconds)
- Jab + Cross + back + Cross (30 seconds)
- boxers twist (30 seconds)
- Jab + Jab + Jab + roll + Lead Hook (30 seconds)
- Rest
ROUND 8
- shoeshine (30 seconds)
- freestyle (30 seconds)
- shoeshine (30 seconds)
- freestyle (30 seconds)
- shoeshine (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
