Punches In Bunches Workout

10

RNDS

Punches In Bunches Workout

Coach PJ

INTERMEDIATE


Duration

40

Min


Total Punch Goal

2425


Coach PJ delivers a tough 10-rounder with lots of burnouts and challenging combos mixed in.

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) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

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

ROUND 3

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

ROUND 4

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

ROUND 5

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

ROUND 6

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

ROUND 7

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

ROUND 8

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

ROUND 9

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

ROUND 10

  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 60 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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