10
RNDS
Hands with PJ Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1870
Join Coach PJ for 10 challenging rounds that includes some tough punch combinations.
This is an Intermediate-level workout.
During this time, FightCamp has set up a process to film workouts with only the trainer in studio (no crew).
We will be back to
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 + point to the stars (30 seconds)
- skyscaper (30 seconds)
- punch across body (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Jab (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Jab + Cross + Lead Hook + Cross + Jab + Jab + Jab (60 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + roll + roll + roll (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + roll + roll + roll (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Jab (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Jab (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + roll l + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Hook + step l + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Hook + roll r + Rear Hook + Lead Hook (60 seconds)
- Jab + Cross + Lead Hook + step l + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + roll r + Rear Hook + Jab + Jab + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (60 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (60 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 7
- lunge - Punch (left only for 30 seconds)
- freestyle (right only for 30 seconds)
- lunge - Punch (right only for 30 seconds)
- freestyle (left only for 30 seconds)
- freestyle (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 8
- Jab + Cross + step in + Lead Uppercut + Lead Hook + roll r + Rear Hook (30 seconds)
- Jab + Cross + step r + Rear Hook + roll l + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + leg switch + leg switch + leg switch + leg switch (30 seconds)
- Jab + Cross + step in + Lead Uppercut + Lead Hook + roll r + Rear Hook (30 seconds)
- Jab + Cross + step r + Rear Hook + roll l + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + leg switch + leg switch + leg switch + leg switch (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Lead Hook + Cross + Lead Hook + Jab + Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- power punch + power punch + power punch + power punch + power punch + power punch + power punch + power punch + power punch (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Lead Hook + Cross + Lead Hook + Jab + Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- power punch + power punch + power punch + power punch + power punch + power punch + power punch + power punch + power punch (30 seconds)
- Rest
ROUND 10
- situp + situp + Jab + Cross (30 seconds)
- boxers twist (30 seconds)
- double crunch (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- freestyle (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
