Lightweight Workout

4

RNDS

Lightweight Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

795


This 4-round Open-level workout is great for those looking to get a quick, light workout in! Keep up with P.J. on Instagram by following @trainwithpj

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) Light Jump Rope (30 seconds)
  • lateral stretch/shoulder shrug (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • 1_ _1 + 1_ _1 + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • 1_ _1 + 1_ _1 + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + slip r + slip l (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • in&out + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • in&out + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + squat + Lead Hook + Rear Hook + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + roll (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + squat + Lead Hook + Rear Hook + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + roll (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Uppercut + Lead Hook + Rear Hook + power 180 (30 seconds) Light Jump Rope (30 seconds)
  • crunch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Lead Hook + Rear Hook + power 180 (30 seconds) Light Jump Rope (30 seconds)
  • crunch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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