Punches in Bunches Workout

8

RNDS

Punches in Bunches Workout

Coach PJ

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1560


Join coach PJ for a tough 8-round Intermediate workout.

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

  • slip l + slip r + step l + step r (30 seconds) Light Jump Rope (30 seconds)
  • opposite hand/foot (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + slip l + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + slip r + Rear Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + roll l + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Uppercut + Lead Hook + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + slip l + Lead Uppercut to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + back + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + slip l + Lead Uppercut to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + back + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Rear Hook + Rear Hook to the Body + roll r + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook to the Body + roll l + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab to the Body + Lead Hook + Jab to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Rear Hook to the Body + roll r + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook to the Body + roll l + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab to the Body + Lead Hook + Jab to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

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

ROUND 6

  • Cross + step l + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + roll l + Lead Hook + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + step l + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + roll l + Lead Hook + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

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

ROUND 8

  • Jab + Cross + slip r + slip l (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + roll r + roll l (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + slip l (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + roll r + roll l (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer