Pure Punching Workout

8

RNDS

Pure Punching Workout

Coach PJ

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1355


AWW YEAH! 8 rounds of intermediate boxing with Coach PJ. This is a punchers delight 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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • a skip + punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook + Rear Hook + roll r + Rear Hook + Lead Hook + roll l (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Uppercut + Lead Hook + Rear Hook + slip r + Rear Hook (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Hook + roll l + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + 3&3b + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • slip + roll + back + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll l + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + 3&3b + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • slip + roll + back + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • pot shot (180 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Cross + Lead Hook + Cross + slip + Lead Hook + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Jab + Lead Uppercut to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Cross + Lead Hook + Cross + slip l + Lead Uppercut to the Body + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • slip l + Lead Uppercut to the Body + roll + roll + reset (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Rear Uppercut to the Body + roll + roll + reset (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + slip r + Rear Uppercut to the Body + roll l + Lead Uppercut to the Body (90 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • situp + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Hook + Rear Hook + slip l + Lead Uppercut to the Body + back + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • situp + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • pot shot (180 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook + Lead Hook + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • squat hold + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Lead Hook + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • squat hold + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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