4
RNDS
Nothing But Punches Workout
Coach PJ
INTERMEDIATE
Duration
15
Min
Total Punch Goal
870
Get your hands ready because this 4 rounder is nothing but punches! AWWW YEEAHH!
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 + torso twist + hip rotation + hip rotation (30 seconds)
- lateral stretch + heel down&toe up (30 seconds)
- squat + punch across body (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (60 seconds)
- Jab + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (60 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- Rest
ROUND 2
- Jab + Jab to the Body + Jab + Cross + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + roll l + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + roll l + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (coast for 30 seconds)
- Lead Uppercut to the Body + Lead Hook (power coast for 30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (coast for 30 seconds)
- Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (coast for 30 seconds)
- Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 4
- freestyle (coast for 30 seconds)
- Jab + Lead Hook + Lead Uppercut (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Cross + Rear Hook + Rear Uppercut (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
