6
RNDS
Lowerbody Workout
Coach PJ
OPEN
Duration
20
Min
Total Punch Goal
1090
Who's ready to work some legs? Coach PJ is! AWW YEAHH!
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
- leg swing + leg swing + torso twist + torso twist (30 seconds)
- arms circle (30 seconds)
- rotating hip (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + step in + Lead Hook + back + Cross (60 seconds)
- Jab + Jab to the Body + Jab + power punch (60 seconds)
- Jab + Cross + reset + Cross (60 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + roll l + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + roll r + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + roll r + Rear Hook (30 seconds)
- Rest
ROUND 3
- Jab + Cross to the Body + Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- Jab + Jab + Cross to the Body (30 seconds)
- Jab + Cross to the Body + Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- Jab + Jab + Cross to the Body (30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- lunge - Punch (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body + back + squat + step in (30 seconds)
- Jab + Cross (coast for 30 seconds)
- lunge - Punch (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body + back + squat + step in (30 seconds)
- Rest
ROUND 5
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Jab + boxers bounce + boxers bounce (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Jab + boxers bounce + boxers bounce (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + squat (30 seconds)
- lunge - Punch (30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + squat (30 seconds)
- lunge - Punch (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
