8
RNDS
Punches in Bunches Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1515
This 8-round, Open-level workout calls for almost 200 punches per round. Awwww YEEEAAA!!!
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)
- inch worm (30 seconds)
- boxers bounce (30 seconds)
- point to the stars (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Cross + Jab (30 seconds)
- Cross + slip + Cross + Jab (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Cross + Jab (30 seconds)
- Cross + slip + Cross + Jab (30 seconds)
- Rest
ROUND 2
- Rear Hook + Jab + Cross + squat + squat (30 seconds)
- Cross + step + Rear Hook + step + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rear Hook + Jab + Cross + squat + squat (30 seconds)
- Cross + step + Rear Hook + step + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 3
- Rear Hook + Lead Hook + Cross + Jab + Jab (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Rear Hook + Jab + Rear Hook + squat jump + squat jump (30 seconds)
- Rear Hook + Lead Hook + Cross + Jab + Jab (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Rear Hook + Jab + Rear Hook + squat jump + squat jump (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab to the Body + Rear Hook (30 seconds)
- Rear Hook + Rear Hook to the Body + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + Jab to the Body + Rear Hook (30 seconds)
- Rear Hook + Rear Hook to the Body + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Cross + Jab (30 seconds)
- Cross + slip + Cross + Jab (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Cross + Jab (30 seconds)
- Cross + slip + Cross + Jab (30 seconds)
- Rest
ROUND 6
- Rear Hook + Jab + Cross + squat + squat (30 seconds)
- Cross + step + Rear Hook + step + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rear Hook + Jab + Cross + squat + squat (30 seconds)
- Cross + step + Rear Hook + step + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 7
- Rear Hook + Lead Hook + Cross + Jab + Jab (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Rear Hook + Jab + Rear Hook + squat jump + squat jump (30 seconds)
- Rear Hook + Lead Hook + Cross + Jab + Jab (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Rear Hook + Jab + Rear Hook + squat jump + squat jump (30 seconds)
- Rest
ROUND 8
- situp&twist (30 seconds)
- plank + punch (30 seconds)
- freestyle (30 seconds)
- situp&twist (30 seconds)
- plank + punch (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
