8
RNDS
Intermediate Boxing Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1245
Coach PJ leads you through this tough 8-rounder that challenges you to through some tough combinations. Let’s GO!
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
- arms circle (30 seconds)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross to the Body + Lead Hook + Cross + roll r + Cross + Lead Hook (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross + roll r + Rear Uppercut to the Body + slip r + Rear Hook (60 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Uppercut + Rear Hook + roll r + roll l + Lead Hook + Cross (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + slip r + Rear Uppercut (60 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Cross to the Body + Cross + Lead Hook (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook (60 seconds)
- pushup (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Cross + roll r + roll l + Lead Hook + Cross (60 seconds)
- m. climber (30 seconds)
- Rest
ROUND 5
- Jab + Rear Uppercut + Lead Hook + roll l + Jab + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Cross + Lead Uppercut + Cross + slip r + Rear Hook (60 seconds)
- side plank (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll l + roll r (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook + roll r + Jab + Cross (60 seconds)
- side plank (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Rear Hook + Lead Uppercut + Cross + roll r (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Uppercut + Lead Hook + Rear Hook + slip r + Rear Hook (60 seconds)
- burpee (30 seconds)
- Rest
ROUND 8
- Jab + Cross + roll r + Cross + roll r + Rear Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + Lead Hook (60 seconds)
- plank - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
