4
RNDS
Precise Combo Workout
Coach PJ
INTERMEDIATE
Duration
15
Min
Total Punch Goal
850
Coach P.J. is back with a fun and challenging 4-round workout that includes some 8-step combos and some freestyles!
200+ punches per round, you ready for that? 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
- jump rope (30 seconds)
- squat (30 seconds)
- lateral stretch + shoulder shrug (30 seconds)
- point to the stars + toe touch (30 seconds)
- Rest
ROUND 1
- Jab + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- in&out + Jab + Jab + Jab (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- in&out + Jab + Jab + Jab (30 seconds)
- Rest
ROUND 3
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- lunge to Punches (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- lunge to Punches (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Lead Hook + Lead Uppercut + Cross + Rear Hook + Rear Uppercut (30 seconds)
- boxers twist (30 seconds)
- freestyle (30 seconds)
- Jab + Lead Hook + Lead Uppercut + Cross + Rear Hook + Rear Uppercut (30 seconds)
- boxers twist (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
