Quick Burn Workout

4

RNDS

Quick Burn Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

710


Join coach PJ for a fun and challenging 4-round Boxing workout perfect for those at all levels.

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.


Body Weight Exercises
Squat
Crunch

WARMUP

30s

TORSO TWIST

30s

JUMP ROPE

30s

HIP ROTATION

30s

BOXERS BOUNCE

60s

REST

ROUND 1

30s

1

2

5B

30s

1

2

6B

30s

COAST

5

6

30s

1

2

5B

30s

1

2

6B

30s

COAST

5

6

60s

REST

ROUND 2

60s

1

2

3

ROLL L

5B

30s

BOXERS BOUNCE

60s

1

2

3

ROLL L

5B

30s

CRUNCH

60s

REST

ROUND 3

30s

1

2

1

2

3

30s

POWER COAST

5B

6B

30s

1

2

5

2

30s

1

2

1

2

3

30s

POWER COAST

5B

6B

30s

1

2

5

2

60s

REST

ROUND 4

30s

BOXERS TWIST

30s

COAST

FREESTYLE

30s

POWER COAST

5B

6B

30s

SQUAT

1

2

30s

1

JUMPING JACK

2

30s

BURNOUT

FREESTYLE

COOLDOWN

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