8
RNDS
Punches In Bunches Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1500
AWW YEAHH! Coach PJ is back with 8 rounds of hard work and nothing but punches!
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
- heel down&toe up (30 seconds)
- side lunge (30 seconds)
- jump rope (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- 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 3
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross to the Body + Jab + Cross (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross to the Body + Jab + Cross (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Rest
ROUND 4
- Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Hook + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Jab + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Jab + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
