8
RNDS
Lower Body Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1115
It's leg day with Coach PJ! 8 rounds of lower body focused boxing. Get ready!
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
- squat + torso twist (30 seconds)
- punch across body + arms circle (30 seconds)
- a skip+knee pull (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Cross + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + roll r + Rear Uppercut to the Body (30 seconds)
- crunch (60 seconds)
- Cross + Lead Hook + Cross + roll r + Rear Uppercut to the Body (30 seconds)
- Cross + Lead Hook + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Rear Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + slip r + Rear Uppercut to the Body + Rear Hook (30 seconds)
- squat (60 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + slip r + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Rest
ROUND 3
- Jab + 2&pot shot (coast for 180 seconds)
- Rest
ROUND 4
- Jab + Cross to the Body (30 seconds)
- Jab + Cross to the Body + Lead Hook + step + Rear Hook (30 seconds)
- high knees + explosion (60 seconds)
- Jab + Cross to the Body + Lead Hook + step + Rear Hook (30 seconds)
- Jab + Cross to the Body (power coast for 30 seconds)
- Rest
ROUND 5
- Lead Hook + Rear Hook + Cross (30 seconds)
- Lead Hook + Rear Hook + Cross + slip l + roll r + Rear Hook (30 seconds)
- elbow plank (60 seconds)
- Lead Hook + Rear Hook + Cross + slip l + roll r + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Hook + back + Cross (30 seconds)
- Lead Uppercut + Rear Hook + back + Cross + Jab + Jab + Cross to the Body (30 seconds)
- skater + skater + skater+jump (60 seconds)
- Lead Uppercut + Rear Hook + back + Cross + Jab + Jab + Cross to the Body (30 seconds)
- Lead Uppercut + Rear Hook + back + Cross (coast for 30 seconds)
- Rest
ROUND 7
- Lead Uppercut + 6&pot shot (coast for 180 seconds)
- Rest
ROUND 8
- freestyle+step&power punch (30 seconds)
- freestyle+roll&power punch (30 seconds)
- squat + squat + squat+squat jump (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
