4
RNDS
Quick Burn Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
680
Join coach PJ for 4 tough and rewarding rounds of Boxing. Awwwww YEA!
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
- arms circle (30 seconds)
- hips rotation (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Rear Hook + Lead Uppercut (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Jab + Jab + Rear Hook + Lead Uppercut (30 seconds)
- boxers twist (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
