8
RNDS
Hands With Coach PJ Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1400
Step in the ring and get a little better with Coach PJ in this 8 round open workout!
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
- torso twist + torso twist + punch across body + punch across body (30 seconds)
- heel down&toe up (30 seconds)
- leg swing (30 seconds)
- rotating hip (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + slip r + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 3
- reverse lunge (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- Lead Hook + Lead Hook to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- Rest
ROUND 4
- boxers twist (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + reverse lunge (60 seconds)
- situp (30 seconds)
- Jab + Cross + Lead Hook + power punch + power punch + power punch (60 seconds)
- Rest
ROUND 5
- footwork (30 seconds)
- Cross + Jab + Cross + Rear Uppercut to the Body (60 seconds)
- Rear Hook + Rear Hook to the Body (power coast for 30 seconds)
- Cross + Jab + Cross + Rear Uppercut to the Body (60 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + slip l + Lead Hook (60 seconds)
- leg switch (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook (60 seconds)
- leg switch (30 seconds)
- Rest
ROUND 8
- single leg v up (30 seconds)
- freestyle (coast for 30 seconds)
- pot shot (30 seconds)
- slip + slip + slip + roll (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
