4
RNDS
Pure Punching Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
780
Get ready for nothing but punches in this 4 rounder with Coach PJ! 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)
- hip rotation (30 seconds)
- knee pull (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 60 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 4
- Jab + Cross + step in + Lead Uppercut + Rear Uppercut + back + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Jab + Cross + step in + Lead Uppercut + Rear Uppercut + back + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
