4
RNDS
Hands with P.J. Workout
Coach PJ
INTERMEDIATE
Duration
15
Min
Total Punch Goal
490
Coach P.J. is back with a 4-round, Intermediate-level workout that he promises is the **best workout ever** 🙂
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
- Jab + Cross (30 seconds)
- torso twist (30 seconds)
- jump rope (30 seconds)
- squat + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Lead Hook + Lead Uppercut + slip l + slip r (30 seconds)
- Cross + slip r + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- roll + roll + slip + slip + back (30 seconds)
- Jab + Lead Hook + Lead Uppercut + slip l + slip r (30 seconds)
- Cross + slip r + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- roll + roll + slip + slip + back (30 seconds)
- Rest
ROUND 2
- freestyle (coast for 60 seconds)
- freestyle (left only for 30 seconds)
- freestyle (right only for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 3
- roll l + slip r + Cross + back (30 seconds)
- roll r + slip l + Lead Hook + duck (30 seconds)
- roll + roll + slip + slip (30 seconds)
- roll l + slip r + Cross + back (30 seconds)
- roll r + slip l + Lead Hook + duck (30 seconds)
- roll + roll + slip + slip (30 seconds)
- Rest
ROUND 4
- m. climber (30 seconds)
- plank - Punch (30 seconds)
- freestyle (burnout for 30 seconds)
- m. climber (30 seconds)
- plank - Punch (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
