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.

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) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • hip rotation (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Hook + roll l + Lead Uppercut to the Body (60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll l + Lead Uppercut to the Body (60 seconds) Light Jump Rope (30 seconds)
  • crunch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + jumping jack + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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