4
RNDS
Punches in Bunches Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
835
Awwwww YEA! This 4-rounder from Coach PJ is sure to put a smile on your face!
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 + slip + roll + roll (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + slip + slip + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + slip + slip + roll + roll + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- boxers bounce + boxers bounce + boxers bounce + Jab + Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- boxers bounce + boxers bounce + boxers bounce + Jab + Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- boxers bounce + boxers bounce + boxers bounce + Jab + Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 3
- plank - Punch (30 seconds)
- Lead Uppercut to the Body + Lead Uppercut + Rear Uppercut + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + roll r + roll l (30 seconds)
- plank - Punch (30 seconds)
- Lead Uppercut to the Body + Lead Uppercut + Rear Uppercut + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + roll r + roll l (30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
