Pro Combos Workout

4

RNDS

Pro Combos Workout

Coach PJ

INTERMEDIATE


Duration

15

Min


Total Punch Goal

500


AWW YEAH! Coach PJ is back with 4 rounds of Pro Combos. You ready?

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) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • cross climber (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook + Cross + Lead Uppercut to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook + Lead Hook to the Body + Rear Hook (60 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Hook + roll l + Lead Hook to the Body + Lead Hook + Rear Hook + roll r + Rear Hook + Lead Hook + Rear Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • in&out (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Lead Uppercut + Jab + Cross + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • situp (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Uppercut + Lead Hook + Rear Hook to the Body + Rear Hook + roll + roll + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab to the Body + Cross + Lead Hook + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Cross + Rear Uppercut + Cross + Lead Hook + Jab + Rear Hook + Lead Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • Jab to the Body + Cross to the Body + Jab + Cross + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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