8
RNDS
Punches In Bunches Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1725
Want to throw some punches? Then you came to the right 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
- torso twist + torso twist + punch across body + punch across body (30 seconds)
- heel down&toe up (30 seconds)
- leg swing (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Jab + Cross (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Lead Hook + Rear Hook + Rear Uppercut + Lead Hook + Rear Hook (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Cross + Jab + Cross + Jab (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + slip r + slip l + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + slip r + slip l + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + roll r + Rear Uppercut + Rear Hook + back + Jab + Jab + Jab + step in (30 seconds)
- Lead Uppercut + Lead Uppercut to the Body + slip r + Rear Uppercut + Rear Uppercut to the Body + slip l (30 seconds)
- Jab + Cross + Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + roll r + Rear Uppercut + Rear Hook + back + Jab + Jab + Jab + step in (30 seconds)
- Lead Uppercut + Lead Uppercut to the Body + slip r + Rear Uppercut + Rear Uppercut to the Body + slip l (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (coast for 60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (coast for 60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 7
- boxers bounce (30 seconds)
- freestyle (power coast for 30 seconds)
- boxers bounce (30 seconds)
- freestyle (power coast for 30 seconds)
- boxers bounce (30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 8
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
