Punches in Bunches Workout

10

RNDS

Punches in Bunches Workout

Coach PJ

OPEN


Duration

40

Min


Total Punch Goal

1825


Strap in and get ready to throw close to 2,000 punches in this 10-round, Open_level workout that will have you feeling like you go The Best 10-Round Burn EVER!

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

  • lateral lunge (30 seconds) Light Jump Rope (30 seconds)
  • point to the stars (30 seconds) Light Jump Rope (30 seconds)
  • heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • lateral stretch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross to the Body + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • squat + knee raise + knee raise + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • squat + knee raise + knee raise + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Punches to Punches + Punches + Punches + Punches + Punches + squat + squat + squat + pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Punches to Punches + Punches + Punches + Punches + Punches + squat + squat + squat + pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • squat + squat + squat to Punches + Punches + Punches + Punches + Punches + Punches (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + squat + squat to Punches + Punches + Punches + Punches + Punches + Punches (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Rear Hook + Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross to the Body + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • squat + knee raise + knee raise + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • squat + knee raise + knee raise + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Punches to Punches + Punches + Punches + Punches + Punches + squat + squat + squat + pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Punches to Punches + Punches + Punches + Punches + Punches + squat + squat + squat + pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • squat + squat + squat to Punches + Punches + Punches + Punches + Punches + Punches (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + squat + squat to Punches + Punches + Punches + Punches + Punches + Punches (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • Rear Hook + Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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