6
RNDS
Pure Striking Workout
Coach PJ
INTERMEDIATE
Duration
20
Min
Total Punch Goal
1340
The perfect workout for those who just want to hit something!
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
- shoulder shrug + arms circle (30 seconds)
- leg swing + hip circle (30 seconds)
- torso twist + punch across body (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross to the Body + Lead Hook (power coast for 30 seconds)
- Jab + Jab + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross to the Body + Lead Hook (power coast for 30 seconds)
- Jab + Jab + Lead Hook + Rear Hook + Jab + Jab + Cross to the Body + Lead Hook (60 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook (60 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Jab + Jab + Cross + slip l + Lead Uppercut + Lead Hook + Rear Hook + slip r + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Jab + Jab + Cross + slip l + Lead Uppercut + Lead Hook + Rear Hook + slip r + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Rest
ROUND 4
- Jab + Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Cross + Lead Hook (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Cross + back + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Cross + Lead Hook (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Cross + back + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 5
- Jab + Lead Hook + Cross + slip r + Rear Hook + roll l + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross + Jab + Cross to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Lead Hook + Cross + slip r + Rear Hook + roll l + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Rear Hook + Lead Uppercut to the Body + Lead Hook (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Rear Hook + Lead Uppercut to the Body + Lead Hook (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + Jab + Rear Hook + Lead Uppercut to the Body + Lead Hook (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
