4
RNDS
Punches in Bunches Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
820
Join coach PJ for 4 tough rounds of Boxing that proves 15-minutes is more than enough time to break a serious sweat!
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 + roll (30 seconds)
- jump rope (30 seconds)
- heel down&toe up (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + Lead Hook (60 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Jab + Jab to the Body + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Jab to the Body (30 seconds)
- Jab + Jab (60 seconds)
- Jab + Jab + Jab + Jab to the Body (30 seconds)
- Jab + Jab + Jab + Jab to the Body + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Lead Uppercut to the Body + Rear Uppercut to the Body + Rear Hook + back + Cross (30 seconds)
- Jab + Cross + back + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 60 seconds)
- Jab + Cross + back + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body + Rear Hook + back + Cross (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Jab + Jab + Jab + Cross (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 60 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Jab + Jab + Jab + Cross (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
