4
RNDS
Punches In Bunches Workout
Coach PJ
INTERMEDIATE
Duration
15
Min
Total Punch Goal
785
Nothing but punches in this 4 round intermediate boxing workout. AWW YEAH!
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
- punch across body (30 seconds)
- hip circle (30 seconds)
- heel down&toe up (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Rear Uppercut (60 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross to the Body + Jab + Cross + slip l + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll r + Rear Hook + roll l (30 seconds)
- Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
- Jab + Jab + Cross to the Body + Jab + Cross + slip l + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll r + Rear Hook + roll l (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)
