10
RNDS
Knockout Power Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1745
AWW YEAH! Coach PJ is about to bring you 10 rounds of hard work! Knockout Power baby!
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 + lateral stretch (30 seconds)
- knee circle + knee pull (30 seconds)
- leg swing + reverse lunge (30 seconds)
- squat + torso twist (30 seconds)
- Rest
ROUND 1
- pot shot (60 seconds)
- flutter kick (30 seconds)
- pot shot (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip l + Lead Uppercut to the Body + back + Jab + Cross (60 seconds)
- double crunch (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body + Lead Hook + roll r + Rear Hook (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + slip l + Lead Uppercut to the Body + Jab + Cross (60 seconds)
- hip thrust (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + back + Cross + Jab + Cross (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 4
- freestyle (coast for 30 seconds)
- freestyle (lead only for 30 seconds)
- double crunch (30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Hook (60 seconds)
- toe touch (30 seconds)
- Jab + Jab + Cross + Lead Hook to the Body + Lead Hook + Cross (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross + Lead Hook + Cross + Lead Uppercut (60 seconds)
- leg raise (30 seconds)
- Lead Hook + Cross + Rear Hook + Lead Hook to the Body + Lead Hook + Cross (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 7
- Jab + Jab to the Body + Jab + Jab + Cross to the Body + Lead Hook + Jab + Cross + Jab (60 seconds)
- single leg v up (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Jab + Cross + Lead Hook + Cross (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 8
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- boxers twist (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 9
- Jab + slip l + Lead Uppercut to the Body + Rear Hook (60 seconds)
- situp (30 seconds)
- Cross + roll + Rear Hook + Lead Hook to the Body (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 10
- pot shot + Jab + Cross (coast for 60 seconds)
- elbow plank (30 seconds)
- Lead Uppercut + Rear Uppercut + pot shot (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
