8
RNDS
Lower Body Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1720
PJ's got your back! In this workout you'll be using your jab to set up different combos. All of your body will be challenged, but expect to walk funny the day after this 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
- point to the stars (30 seconds)
- knee raise (30 seconds)
- jump rope (30 seconds)
- lateral lunge (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- roll + roll + Cross + back (30 seconds)
- roll + roll + Lead Hook + back (30 seconds)
- Jab + Cross (30 seconds)
- roll + roll + Cross + back (30 seconds)
- roll + roll + Lead Hook + back (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Jab + Jab + Jab + Cross + back (30 seconds)
- Punches to Punches + Punches + squat + squat + jumping jack (30 seconds)
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Jab + Jab + Jab + Cross + back (30 seconds)
- Punches to Punches + Punches + squat + squat + jumping jack (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut + Jab + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut + Jab + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Rest
ROUND 5
- Jab + Cross (30 seconds)
- roll + roll + Cross + back (30 seconds)
- roll + roll + Lead Hook + back (30 seconds)
- Jab + Cross (30 seconds)
- roll + roll + Cross + back (30 seconds)
- roll + roll + Lead Hook + back (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Jab + Jab + Jab + Cross + back (30 seconds)
- Punches to Punches + Punches + squat + squat + jumping jack (30 seconds)
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Jab + Jab + Jab + Cross + back (30 seconds)
- Punches to Punches + Punches + squat + squat + jumping jack (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut + Jab + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Jab + Cross + Jab + Rear Hook + Jab + Rear Uppercut + Jab + Jab + Jab (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
