6
RNDS
Lower Body Workout
Coach PJ
OPEN
Duration
20
Min
Total Punch Goal
915
Join Coach PJ in the ring for this 6 round 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
- boxers bounce + squat (30 seconds)
- neck circle + arms circle (30 seconds)
- a skip + heel down&toe up (30 seconds)
- double crunch (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat (60 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Lead Hook to the Body + Lead Hook + Rear Hook to the Body + Rear Hook (power coast for 30 seconds)
- Rear Uppercut + Cross + Lead Hook + Rear Hook to the Body (30 seconds)
- lunge - Punch (60 seconds)
- Rear Uppercut + Cross + Lead Hook + Rear Hook to the Body (30 seconds)
- Lead Hook to the Body + Lead Hook + Rear Hook to the Body + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook to the Body (30 seconds)
- Jab + 2+squat hold (coast for 60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (burnout for 30 seconds)
- Rest
ROUND 4
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Uppercut + Lead Hook + Cross + step + Cross (30 seconds)
- side lunge (60 seconds)
- Lead Uppercut + Lead Hook + Cross + step + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 5
- Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- squat (60 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Lead Hook + Cross + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (burnout for 30 seconds)
- Rear Uppercut to the Body + Rear Hook + Lead Uppercut to the Body + back + Jab + Cross (30 seconds)
- Lead Hook + 4+squat hold (coast for 60 seconds)
- Rear Uppercut to the Body + Rear Hook + Lead Uppercut to the Body + back + Jab + Cross (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
