10
RNDS
Pure Punching Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1440
This is a boxers delight workout with nothing but punches. 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
- torso twist (30 seconds)
- jump rope (30 seconds)
- arms circle (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + step in + Rear Uppercut to the Body + back (30 seconds)
- Jab + step in + Rear Uppercut to the Body + back + Cross (30 seconds)
- Jab + step in + Rear Uppercut to the Body + back + Cross + step in (30 seconds)
- Jab + step in + Rear Uppercut to the Body + back + Cross + step in + Lead Hook (60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- pot shot (180 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Rear Uppercut to the Body + Cross (30 seconds)
- Jab + Cross + Jab to the Body + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Rear Uppercut to the Body + Cross (30 seconds)
- Jab + Cross + Jab to the Body + Cross (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- 1+1 + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab + Jab (60 seconds)
- lunge - Punch (60 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab (30 seconds)
- Jab + Cross + Jab + roll r + Rear Hook (30 seconds)
- Jab + Cross + Jab + roll r + Rear Hook + roll l + Lead Hook (30 seconds)
- Jab + Cross + Jab + roll r + Rear Hook (30 seconds)
- Jab + Cross + Jab (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 7
- pot shot (180 seconds)
- Rest
ROUND 8
- Cross + Lead Hook + Cross + Rear Uppercut to the Body (30 seconds)
- Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- Cross + Lead Hook + Cross + Rear Uppercut to the Body (30 seconds)
- Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Cross + Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- Rest
ROUND 9
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Jab (30 seconds)
- Lead Hook + Cross (30 seconds)
- Lead Hook + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 10
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook (coast for 30 seconds)
- 2+2 + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross + Cross (60 seconds)
- Lead Hook + Rear Hook + squat hold (power coast for 60 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
