4
RNDS
Lower Body Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
660
Coach PJ is back with 4 rounds of lower body focused boxing. You 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
- torso twist (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + freestyle (30 seconds)
- Cross + freestyle (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross (60 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 2
- Jab + Cross + back + Cross (30 seconds)
- Jab + slip + Cross + slip + power punch (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + back + Cross (30 seconds)
- Jab + slip + Cross + slip + power punch (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + reverse lunge + Cross (30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + reverse lunge + Cross (30 seconds)
- pot shot (30 seconds)
- Rest
ROUND 4
- Lead Hook + side lunge + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- freestyle (coast for 30 seconds)
- Lead Hook + side lunge + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- freestyle (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
