6
RNDS
Nothing But Punches Workout
Coach PJ
INTERMEDIATE
Duration
20
Min
Total Punch Goal
1190
Ready to throw some punches? You know Coach PJ is! 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
- torso twist + torso twist + punch across body + punch across body (30 seconds)
- jump rope (30 seconds)
- heel down&toe up + heel down&toe up + shoulder shrug + shoulder shrug (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Jab + Cross + Jab + Cross to the Body (30 seconds)
- Rear Uppercut + Jab + Cross + Jab + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Jab + Cross + Jab + Cross to the Body (30 seconds)
- Rear Uppercut + Jab + Cross + Jab + Rear Hook (30 seconds)
- Rest
ROUND 2
- Cross + Jab + Cross + Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut (coast for 60 seconds)
- 0b (power coast for 30 seconds)
- Cross + Jab + Cross + Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut (coast for 60 seconds)
- 0b (power coast for 30 seconds)
- Rest
ROUND 3
- freestyle (rear only for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross to the Body + Jab + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rear Uppercut + Jab + Cross + Jab + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross to the Body + Jab + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rear Uppercut + Jab + Cross + Jab + Rear Hook (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 60 seconds)
- 0b (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)
- 0b (power coast for 30 seconds)
- Rest
ROUND 6
- freestyle (rear only for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (power coast for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
