4
RNDS
Hands With PJ Workout
Coach PJ
INTERMEDIATE
Duration
15
Min
Total Punch Goal
735
Coach PJ steps up the combination complexity in this 4-round, Intermediate-level workout to challenge you mentally and physically.
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
- jump rope (30 seconds)
- torso twist (30 seconds)
- arms circle (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Lead Uppercut to the Body + roll r + Rear Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut to the Body + roll r + Rear Hook + Rear Uppercut to the Body (60 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Hook + Lead Hook to the Body + roll r + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook to the Body + step r + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook to the Body + Lead Hook (60 seconds)
- toe touch + toe touch + boxers twist + boxers twist (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + back + Cross (30 seconds)
- Jab + Jab + Jab + Rear Hook (30 seconds)
- Jab + Lead Hook + Cross + slip r + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 4
- boxers twist + boxers twist + situp + situp (30 seconds)
- Jab + Cross + Jab + Cross + reverse lunge + reverse lunge + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + reverse lunge + reverse lunge (30 seconds)
- plank - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- toe touch + toe touch + boxers twist + boxers twist (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
