10
RNDS
Hands with PJ Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
2020
Coach PJ is back with his signature charm and unwavering positivity. Join him for 10 challenging rounds of boxing!
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 (30 seconds)
- jumping jack + boxers bounce (30 seconds)
- punch across body (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Lead Uppercut to the Body + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + boxers bounce + Cross + boxers bounce (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + boxers bounce + Cross + boxers bounce (30 seconds)
- Rest
ROUND 4
- boxers twist (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + power punch (30 seconds)
- boxers twist (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + power punch (30 seconds)
- Rest
ROUND 5
- Jab + Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook (30 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 6
- situp (30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- situp (30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Uppercut + Cross + roll + roll (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- power punch + power punch + boxers bounce + boxers bounce (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + roll + roll (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- power punch + power punch + boxers bounce + boxers bounce (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 9
- Jab + slip l + Lead Hook + Cross + slip r + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Jab + slip l + Lead Hook + Cross + slip r + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 10
- toe touch (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- toe touch (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
