Hands With PJ Workout

4

RNDS

Hands With PJ Workout

Coach PJ

INTERMEDIATE


Duration

15

Min


Total Punch Goal

590


Get ready to throw some hands with Coach PJ in this 4-round, Intermediate 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

  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (40 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook + Cross + Jab (28 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + sprawl + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • step l + Lead Hook + step r + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + sprawl + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • step l + Lead Hook + step r + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross to the Body + Lead Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Hook + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + squat + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body + Lead Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Hook + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + squat + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • lunge - Punch + lunge_0 + Jab + Cross + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Lead Uppercut + Lead Hook to the Body + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch + lunge_0 + Jab + Cross + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Lead Uppercut + Lead Hook to the Body + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • squat hold + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + slip r + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat hold + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + slip r + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer