8
RNDS
Punch Volume Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1720
Lots of energy from coach P.J. as usual in this 8-Round Intermediate Workout.
Make sure you keep an eye on your punch goal for this one, you’re going to be throwing a ton of punches!
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)
- rotating hip (30 seconds)
- a skip (30 seconds)
- lateral lunge (30 seconds)
- Rest
ROUND 1
- Cross + Jab (30 seconds)
- roll r + Rear Hook + back (30 seconds)
- roll l + Lead Hook + Cross + back (30 seconds)
- Cross + Jab (30 seconds)
- roll r + Rear Hook + back (30 seconds)
- roll l + Lead Hook + Cross + back (30 seconds)
- Rest
ROUND 2
- Cross + Jab + Cross (30 seconds)
- Jab + slip l + Jab + Cross + Jab (30 seconds)
- Cross + roll r + Cross + Jab + Cross (30 seconds)
- Cross + Jab + Cross (30 seconds)
- Jab + slip l + Jab + Cross + Jab (30 seconds)
- Cross + roll r + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Cross + Jab + Cross + Jab + slip l + Jab + Cross + Jab (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Jab + Cross + Jab to the Body + Cross to the Body (30 seconds)
- Cross + Jab + Cross + Jab + slip l + Jab + Cross + Jab (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Jab + Cross + Jab to the Body + Cross to the Body (30 seconds)
- Rest
ROUND 4
- Cross + Jab + Cross + Jab + slip l + Jab + Cross + Jab + Cross + slip r + roll l + Jab (60 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + explosion (30 seconds)
- Lead Hook + Rear Hook (shoeshine for 30 seconds)
- Rest
ROUND 5
- Cross + Jab (30 seconds)
- roll r + Rear Hook + back (30 seconds)
- roll l + Lead Hook + Cross + back (30 seconds)
- Cross + Jab (30 seconds)
- roll r + Rear Hook + back (30 seconds)
- roll l + Lead Hook + Cross + back (30 seconds)
- Rest
ROUND 6
- Cross + Jab + Cross (30 seconds)
- Jab + slip l + Jab + Cross + Jab (30 seconds)
- Cross + roll r + Cross + Jab + Cross (30 seconds)
- Cross + Jab + Cross (30 seconds)
- Jab + slip l + Jab + Cross + Jab (30 seconds)
- Cross + roll r + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 7
- Cross + Jab + Cross + Jab + slip l + Jab + Cross + Jab (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Jab + Cross + Jab to the Body + Cross to the Body (30 seconds)
- Cross + Jab + Cross + Jab + slip l + Jab + Cross + Jab (30 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- Jab + Cross + Jab to the Body + Cross to the Body (30 seconds)
- Rest
ROUND 8
- Cross + Jab + Cross + Jab + slip l + Jab + Cross + Jab + Cross + slip r + roll l + Jab (60 seconds)
- Jab + Cross (shoeshine for 30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + explosion (30 seconds)
- Lead Hook + Rear Hook (shoeshine for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
