Lower Body Workout

4

RNDS

Lower Body Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

700


AWW YEAH!! It's leg day!

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

  • shoulder shrug (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • heel down&toe up + hip circle (30 seconds) Light Jump Rope (30 seconds)
  • leg swing + reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + squat + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + slip r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • situp + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + reverse lunge + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut to the Body + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + reverse lunge + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut to the Body + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + leg switch + leg switch + leg switch + leg switch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + leg switch + leg switch + leg switch + leg switch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll + roll + Cross + reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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