6
RNDS
Pure Punching Workout
Coach PJ
INTERMEDIATE
Duration
20
Min
Total Punch Goal
975
AWW YEAH! Coach PJ is back with 6 tough rounds of boxing.
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)
- squat + punch across body (30 seconds)
- knee pull + reverse lunge (30 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Jab + Jab + slip l + Lead Uppercut to the Body + Jab + Cross (60 seconds)
- freestyle (30 seconds)
- Jab + Jab + slip l + Lead Uppercut to the Body + Jab + Cross (30 seconds)
- Jab + Cross (30 seconds)
- Rest
ROUND 2
- Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Hook + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook (60 seconds)
- freestyle (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Hook + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut to the Body + Lead Hook (30 seconds)
- Rest
ROUND 3
- Rear Hook to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + slip r + Rear Hook to the Body + Lead Hook (60 seconds)
- freestyle (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + slip r + Rear Hook to the Body + Lead Hook (30 seconds)
- Rear Hook to the Body + Lead Hook (30 seconds)
- Rest
ROUND 4
- Cross + Jab (30 seconds)
- Jab + Jab + Jab + Rear Hook to the Body + Jab + Cross + slip r + Cross + Jab (60 seconds)
- freestyle (30 seconds)
- Jab + Jab + Jab + Rear Hook to the Body + Jab + Cross + slip r + Cross + Jab (30 seconds)
- Cross + Jab (30 seconds)
- Rest
ROUND 5
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Lead Hook + roll + roll + Lead Uppercut to the Body + Rear Uppercut to the Body (60 seconds)
- freestyle (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Lead Hook + roll + roll + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 6
- pot shot (30 seconds)
- freestyle (30 seconds)
- pot shot (30 seconds)
- freestyle (30 seconds)
- pot shot (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
