4
RNDS
Punchers Delight Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
670
Nothing but punches today baby!
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
- side lunge (30 seconds)
- torso twist (30 seconds)
- skyscaper (30 seconds)
- knee raise (30 seconds)
- Rest
ROUND 1
- Jab + Cross + step in + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Jab + slip l + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + step in + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Rear Uppercut + Lead Hook (30 seconds)
- Jab + slip l + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 2
- Jab + slip + slip + slip + Lead Uppercut (30 seconds)
- Cross + slip + slip + slip + Rear Uppercut (30 seconds)
- Jab + slip + Cross + slip + Lead Hook (30 seconds)
- Jab + slip + slip + slip + Lead Uppercut (30 seconds)
- Cross + slip + slip + slip + Rear Uppercut (30 seconds)
- Jab + slip + Cross + slip + Lead Hook (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook + back + Cross + Lead Hook (30 seconds)
- Jab + Cross + step in + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + boxers bounce + boxers bounce (30 seconds)
- Lead Hook + Rear Hook + back + Cross + Lead Hook (30 seconds)
- Jab + Cross + step in + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + boxers bounce + boxers bounce (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Lead Hook + Lead Uppercut + Cross + Rear Hook + Rear Uppercut (30 seconds)
- freestyle (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Lead Hook + Lead Uppercut + Cross + Rear Hook + Rear Uppercut (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
