8
RNDS
Lower Body Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
934
AWW YEAH! Coacj PJ is back with 8 rounds of lower body work.
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)
- knee pull + high knees (30 seconds)
- pushup hold (30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut to the Body + Lead Hook (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Lead Hook (60 seconds)
- double crunch (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Rear Uppercut to the Body + Lead Uppercut to the Body (60 seconds)
- situp (30 seconds)
- Lead Uppercut + Rear Uppercut + pot shot (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Rear Uppercut to the Body + Lead Hook to the Body (30 seconds)
- in&out (30 seconds)
- Jab + Lead Hook + Rear Uppercut to the Body + Lead Hook to the Body (60 seconds)
- flutter kick (30 seconds)
- Lead Hook + Rear Hook + pot shot (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Jab + Rear Uppercut to the Body (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + Jab + Jab + Rear Uppercut to the Body (60 seconds)
- crunch (30 seconds)
- freestyle + pot shot (coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Cross (30 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- double crunch (30 seconds)
- Jab + Cross + pot shot (coast for 30 seconds)
- Rest
ROUND 6
- Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- reverse lunge (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- situp (30 seconds)
- Lead Uppercut + Rear Uppercut + pot shot (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Jab + Jab + Cross to the Body + Jab (30 seconds)
- in&out (30 seconds)
- Jab + Jab + Jab + Cross to the Body + Jab (60 seconds)
- flutter kick (30 seconds)
- Lead Hook + Rear Hook + pot shot (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (60 seconds)
- crunch (30 seconds)
- freestyle + pot shot (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
