10
RNDS
Nothing But Punches Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
2030
10 rounds of Punches in Bunches with Coach PJ! 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
- torso twist (30 seconds)
- arms circle (30 seconds)
- boxers bounce (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Lead Uppercut + Jab + Cross + Lead Hook (30 seconds)
- Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Jab + Rear Hook + Rear Uppercut (30 seconds)
- Jab + Lead Uppercut + Jab + Cross + Lead Hook (30 seconds)
- Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Jab + Rear Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Lead Hook + Rear Hook + slip r + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + roll r + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip l + Lead Uppercut to the Body (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook + slip r + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + roll r + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip l + Lead Uppercut to the Body (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- footwork (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- footwork (30 seconds)
- Rest
ROUND 5
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Lead Hook + Cross + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut + Lead Uppercut + Lead Hook + back + Jab + Cross + Cross (30 seconds)
- Cross + Lead Hook + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Lead Hook + Cross + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut + Lead Uppercut + Lead Hook + back + Jab + Cross + Cross (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + slip r + roll l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross to the Body + Jab + Cross + Jab + Jab + Cross (30 seconds)
- Jab + Cross + slip r + roll l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross to the Body + Jab + Cross + Jab + Jab + Cross (30 seconds)
- Rest
ROUND 9
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 10
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
