10
RNDS
Lower Body Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1100
Today's focus: Lower body! 10 rounds of intermediate work with Coach PJ. AWW YEAH!
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
- heel down&toe up (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- pot shot (30 seconds)
- Jab + Cross + Jab + Jab + Lead Uppercut to the Body (30 seconds)
- squat (30 seconds)
- crunch (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 2
- pot shot (30 seconds)
- Lead Hook + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook + Jab + Jab + Jab (30 seconds)
- reverse lunge (30 seconds)
- leg switch (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 3
- pot shot (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- squat pulse (30 seconds)
- toe touch (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 4
- pot shot (30 seconds)
- Jab + Jab to the Body + Cross + slip l + Lead Uppercut to the Body + Lead Uppercut + Lead Hook (30 seconds)
- lunge pulse (30 seconds)
- flutter kick (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 5
- pot shot (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Uppercut to the Body + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- knee raise (30 seconds)
- boxers bounce (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 6
- pot shot (30 seconds)
- Jab + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body + Lead Hook (30 seconds)
- hip thrust (30 seconds)
- situp (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 7
- pot shot (30 seconds)
- Lead Uppercut + Lead Hook + Jab + Cross + slip + slip + Rear Uppercut to the Body (30 seconds)
- squat (30 seconds)
- crunch (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 8
- pot shot (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- reverse lunge (30 seconds)
- leg switch (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 9
- pot shot (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + roll l + Lead Hook + Lead Hook (30 seconds)
- hip thrust (30 seconds)
- situp (30 seconds)
- freestyle (60 seconds)
- Rest
ROUND 10
- pot shot (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Lead Uppercut + Jab (30 seconds)
- knee raise (30 seconds)
- boxers bounce (30 seconds)
- freestyle (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
