8
RNDS
Open Boxing Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1380
Coach PJ is back with a fresh 8 round open workout to leave you sweating.
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)
- jump rope (30 seconds)
- squat (30 seconds)
- leg swing (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Cross (60 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body (60 seconds)
- in&out (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Cross + Jab + Cross (60 seconds)
- squat jump (30 seconds)
- Jab + Lead Hook + Cross + Jab + Cross (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross + Lead Uppercut (60 seconds)
- leg switch (30 seconds)
- Jab + Jab + Cross + Lead Uppercut (60 seconds)
- situp (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (60 seconds)
- lunge pulse (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (60 seconds)
- toe touch (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Lead Hook + Rear Hook + Jab (60 seconds)
- skater (30 seconds)
- Lead Uppercut + Lead Hook + Rear Hook + Jab (60 seconds)
- leg raise (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (60 seconds)
- high knees (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Rear Uppercut (60 seconds)
- single leg v up (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
