4
RNDS
Punches In Bunches Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
890
Get ready to throw some hands! Coach PJ will have you averaging over 220 punches per round in this 4-round, Open workout. Let's get it!
Keep up with PJ 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)
- Jab + Cross + squat (30 seconds)
- heel down&toe up (30 seconds)
- reach for the stars (30 seconds)
- Rest
ROUND 1
- Jab + Rear Hook + Jab + Cross (30 seconds)
- Jab + Jab + Cross + slip (30 seconds)
- jumping jack + jumping jack + jumping jack to Punches + Punches + Punches + Punches + Punches + Punches (30 seconds)
- Jab + Rear Hook + Jab + Cross (30 seconds)
- Jab + Jab + Cross + slip (30 seconds)
- jumping jack + jumping jack + jumping jack to Punches + Punches + Punches + Punches + Punches + Punches (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + squat + Lead Hook + Rear Hook + squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + squat + Lead Hook + Rear Hook + squat (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Rear Hook + Lead Uppercut (30 seconds)
- roll + Rear Hook + Jab + roll + Jab (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Jab + Jab + Rear Hook + Lead Uppercut (30 seconds)
- roll + Rear Hook + Jab + roll + Jab (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Jab + Cross + leg switch + leg switch + leg switch + leg switch (30 seconds)
- freestyle (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + leg switch + leg switch + leg switch + leg switch (30 seconds)
- freestyle (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
