4
RNDS
PJ's Hook Explosions Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
820
This 4 round workout with PJ will definitely have you reaching for those punch goals. Expect tons of punches, explosive jumps and motivating instructions from PJ.
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
- jumping jack (30 seconds)
- squat (30 seconds)
- knee raise (30 seconds)
- lateral lunge (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- reverse lunge to Punches (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- reverse lunge to Punches (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- reverse lunge to Punches (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- 3 in 1 jump (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- 3 in 1 jump (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + squat (30 seconds)
- Rest
ROUND 4
- toe touch (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- boxers twist (30 seconds)
- hands to heels (30 seconds)
- high knees + Jab + Cross (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
