10
RNDS
Killer Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
2035
Get ready for 10 tough rounds with coach PJ who steps up the combos and makes you work in this Intermediate-level workout!
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)
- arms circle (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- slip + slip + roll + roll + Cross + back + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Cross + roll r + Cross + Lead Uppercut (30 seconds)
- Cross to the Body + slip r + Rear Hook + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Cross + step + Cross + Cross to the Body + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Jab + Rear Hook + slip r + Cross (30 seconds)
- back + Cross + step in + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross + roll r + Cross + Lead Uppercut (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (coast for 60 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 4
- situp + situp + Jab + Cross + Jab + Cross (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (burnout for 60 seconds)
- Jab + Lead Uppercut + Lead Hook + Cross + step + Cross (30 seconds)
- Cross + roll r + Rear Hook + Rear Hook to the Body + Lead Hook + Cross (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Rear Hook + Jab (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook to the Body (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Lead Hook to the Body (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + back + Cross (30 seconds)
- Lead Hook + Lead Hook + Lead Hook + Cross + Cross to the Body + roll r (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Cross (coast for 60 seconds)
- Rest
ROUND 7
- plank - Punch (30 seconds)
- double crunch (30 seconds)
- freestyle (coast for 60 seconds)
- Jab + Cross + slip + slip + roll + roll + back + step in (60 seconds)
- Rest
ROUND 8
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Cross + Cross to the Body + back (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Cross + Cross to the Body + back (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Cross + Cross to the Body + back (30 seconds)
- Rest
ROUND 9
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Jab + Jab (30 seconds)
- roll + roll + roll + power punch + back (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + roll l + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Jab + Jab (30 seconds)
- roll + roll + roll + power punch + back (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + roll l + Lead Hook (30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds)
- freestyle (coast for 60 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
