10
RNDS
Intermediate Boxing Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1625
10 rounds with Coach PJ! **It wont be easy**, but you know PJs positivity will push you through the championship rounds!
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)
- jump rope (30 seconds)
- skyscaper (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Lead Uppercut to the Body (60 seconds)
- Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Rear Hook (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (60 seconds)
- Rest
ROUND 2
- 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)
- squat + Lead Uppercut + Rear Uppercut (60 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)
- Rest
ROUND 3
- Jab + slip l + Lead Hook + Rear Hook + roll r (30 seconds)
- Cross + slip r + Rear Hook + Lead Hook + roll l (30 seconds)
- slip l + slip r + roll l + roll r + back (30 seconds)
- Jab + slip l + Lead Hook + Rear Hook + roll r (30 seconds)
- Cross + slip r + Rear Hook + Lead Hook + roll l (30 seconds)
- slip l + slip r + roll l + roll r + back (30 seconds)
- Rest
ROUND 4
- Jab + Jab to the Body + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (burnout for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Jab to the Body + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (burnout for 30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 5
- m. climber + m. climber + m. climber + Jab + Cross + Lead Hook (30 seconds)
- plank - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- m. climber + m. climber + m. climber + Jab + Cross + Lead Hook (30 seconds)
- plank - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + step r + Cross + Jab + step l + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + step r + Cross + Jab + step l + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut + back + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook to the Body + Rear Hook to the Body + back + Jab (30 seconds)
- leg switch + leg switch + leg switch + leg switch + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Rear Uppercut + back + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook to the Body + Rear Hook to the Body + back + Jab (30 seconds)
- leg switch + leg switch + leg switch + leg switch + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 8
- Rear Uppercut to the Body + Lead Uppercut to the Body + Cross + Jab + Cross (30 seconds)
- Jab + Rear Uppercut + sprawl (30 seconds)
- Cross + Lead Uppercut + squat jump (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Cross + Jab + Cross (30 seconds)
- Jab + Rear Uppercut + sprawl (30 seconds)
- Cross + Lead Uppercut + squat jump (30 seconds)
- Rest
ROUND 9
- Cross + Lead Hook + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Cross + Lead Hook + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Cross + Lead Hook + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut (30 seconds)
- Rear Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Jab + Jab (30 seconds)
- Jab + Jab to the Body + Cross (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
