4
RNDS
Quick Combo Workout
Coach PJ
INTERMEDIATE
Duration
15
Min
Total Punch Goal
790
Get ready to work on those skills as you get a great workout in this 8-round, Intermediate workout that builds you up to an 9 punch combo by round 4.
Keep up with coach P.J. by following @trainwithpj
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)
- Jab + squat + Cross + squat (30 seconds)
- hip rotation (30 seconds)
- rotation punch (30 seconds)
- Rest
ROUND 1
- Jab + Cross + step + Rear Hook (30 seconds)
- slip r + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + step + Rear Hook (30 seconds)
- slip r + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Jab + Jab + freestyle (30 seconds)
- roll + Lead Hook + Rear Hook + roll + Rear Hook (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- Jab + Jab + Jab + freestyle (30 seconds)
- roll + Lead Hook + Rear Hook + roll + Rear Hook (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + sprawl + Lead Hook + Rear Hook + sprawl (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Rear Uppercut + Jab + Rear Hook (30 seconds)
- Jab + Rear Uppercut + Jab + Rear Hook + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + Rear Uppercut + Jab + Rear Hook + Lead Hook + Rear Uppercut + Cross + Jab + Rear Hook (30 seconds)
- Jab + Rear Uppercut + Jab + Rear Hook (30 seconds)
- Jab + Rear Uppercut + Jab + Rear Hook + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + Rear Uppercut + Jab + Rear Hook + Lead Hook + Rear Uppercut + Cross + Jab + Rear Hook (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
