6
RNDS
Lower Body Boxing Workout
Coach PJ
INTERMEDIATE
Duration
20
Min
Total Punch Goal
810
Got 20 minutes? Join Coach PJ in this 6 round intermediate lower body 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
- leg swing + knee circle (30 seconds)
- knee pull + reverse lunge (30 seconds)
- squat + torso twist (30 seconds)
- side lunge (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- squat (30 seconds)
- pot shot (60 seconds)
- squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Cross + Lead Uppercut to the Body + Lead Hook + roll + roll + Cross + Lead Hook + Cross (30 seconds)
- crunch (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Uppercut to the Body + Lead Hook + roll + roll + Cross + Lead Hook + Cross (30 seconds)
- double crunch (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Uppercut to the Body + Lead Hook + roll + roll + Cross + Lead Hook + Cross (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook (coast for 30 seconds)
- reverse lunge (30 seconds)
- pot shot (60 seconds)
- reverse lunge (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Jab + Jab + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Jab + Jab + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook (30 seconds)
- high knees (30 seconds)
- Jab + Jab + Jab + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook (30 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- explosion (30 seconds)
- pot shot (60 seconds)
- explosion (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Rear Uppercut to the Body (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Rear Uppercut to the Body (30 seconds)
- freestyle (elevator for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Rear Uppercut to the Body (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
