4
RNDS
PJ Boxing Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
690
Coach PJ is back with another fun and challenging 4-round, Open workout. Awwww YEA!
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)
- jumping jack (30 seconds)
- skyscaper (30 seconds)
- point to the stars (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Jab to the Body + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- Jab + Jab to the Body + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook (30 seconds)
- power 180 (30 seconds)
- Jab + Cross + Lead Hook + Cross (coast for 60 seconds)
- power 180 (30 seconds)
- Jab + Lead Hook + Cross + slip r + Cross + Lead Hook (30 seconds)
- Rest
ROUND 4
- elbow plank (30 seconds)
- sprawl (30 seconds)
- freestyle (coast for 60 seconds)
- situp (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
