4
RNDS
Punches in Bunches Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
830
4 rounds with Coach PJ will set you up to have your best day ever. Awwww YEA!
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)
- torso twist (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Cross + Lead Hook + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Cross + Lead Hook + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross (30 seconds)
- Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
