10
RNDS
Punches in Bunches Workout
Coach PJ
Duration
40
Min
Total Punch Goal
1745
Coach P.J. will guide you through 10 challenging rounds in this Intermediate workout that borders a bit on the advanced side.
Keep up with P.J. on Instagram by following @trainwithpj
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)
- arm circle/point to the stars (30 seconds)
- Lead Uppercut + Rear Uppercut + squat (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- bob&weave + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- bob&weave + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + bob&weave + Rear Hook (30 seconds)
- Cross + roll + Cross + Lead Hook + Rear Hook + Lead Hook + Cross (30 seconds)
- in&out + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + bob&weave + Rear Hook (30 seconds)
- Cross + roll + Cross + Lead Hook + Rear Hook + Lead Hook + Cross (30 seconds)
- in&out + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 3
- power punch + power punch + power punch + power punch + power punch + power punch + squat + squat + squat + squat + jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- double crunch (30 seconds)
- power punch + power punch + power punch + power punch + power punch + power punch + squat + squat + squat + squat + jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- double crunch (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Cross + slip + Cross + back + Cross (30 seconds)
- Rear Hook + Lead Uppercut + Rear Uppercut + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip + Cross + back + Cross (30 seconds)
- Rear Hook + Lead Uppercut + Rear Uppercut + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + roll + roll + Jab + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + back + Cross (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + roll + roll + Jab + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross + back + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- bob&weave + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- bob&weave + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + bob&weave + Rear Hook (30 seconds)
- Cross + roll + Cross + Lead Hook + Rear Hook + Lead Hook + Cross (30 seconds)
- in&out + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + bob&weave + Rear Hook (30 seconds)
- Cross + roll + Cross + Lead Hook + Rear Hook + Lead Hook + Cross (30 seconds)
- in&out + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 8
- power punch + power punch + power punch + power punch + power punch + power punch + squat + squat + squat + squat + jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- double crunch (30 seconds)
- power punch + power punch + power punch + power punch + power punch + power punch + squat + squat + squat + squat + jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- double crunch (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Lead Uppercut + Cross + slip + Cross + back + Cross (30 seconds)
- Rear Hook + Lead Uppercut + Rear Uppercut + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip + Cross + back + Cross (30 seconds)
- Rear Hook + Lead Uppercut + Rear Uppercut + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + roll + Cross + Lead Hook + Cross + Jab + Jab + Cross (30 seconds)
- Jab + 2+burnout~1 + Cross (coast for 30 seconds)
- freestyle (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut + Lead Hook + Cross + roll + Cross + Lead Hook + Cross + Jab + Jab + Cross (30 seconds)
- Jab + 2+burnout~1 + Cross (coast for 30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
