6
RNDS
Pro Combos Workout
Coach PJ
INTERMEDIATE
Duration
20
Min
Total Punch Goal
1310
Ready to work on some pro combos with Coach PJ today? 6 rounds of tough work will make you better and stronger!
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
- knee pull + reverse lunge (30 seconds)
- torso twist + point to the stars (30 seconds)
- pushup hold (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Jab + Cross + back + Cross + roll r (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + roll l + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Jab + Cross + slip r + Cross + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + Cross + step in + Lead Uppercut to the Body + Lead Hook + back (30 seconds)
- Lead Uppercut to the Body + Lead Uppercut + Lead Hook + Rear Hook + Lead Hook + back + Cross + step in (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross + slip r + Cross + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + Cross + step in + Lead Uppercut to the Body + Lead Hook + back (30 seconds)
- Lead Uppercut to the Body + Lead Uppercut + Lead Hook + Rear Hook + Lead Hook + back + Cross + step in (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross + Lead Hook + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross + Lead Hook + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Jab + Lead Uppercut + Cross + Lead Hook + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body + Rear Hook + Lead Hook + Cross + Jab + Jab (30 seconds)
- Rest
ROUND 4
- Cross + Lead Hook + Rear Hook + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Jab + Cross + Jab to the Body + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + Lead Hook + roll l + Lead Hook + Lead Uppercut to the Body + roll r + Rear Hook (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook + back + Cross + Jab to the Body + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + roll l + Lead Hook + Lead Uppercut to the Body + roll r + Rear Hook (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Jab + Jab (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook + back + Cross + Jab to the Body + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Rear Uppercut + roll r + Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Lead Hook + Cross + Jab (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + roll r + Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + roll r + Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + roll r + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
