4
RNDS
Simple Combos Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
720
Got few minutes? Join Coach PJ for this 4 round open boxing workout.
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)
- hip rotation (30 seconds)
- heel down&toe up (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut to the Body + roll l + Lead Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut to the Body + roll l + Lead Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 2
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + back + step in (30 seconds)
- pot shot (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + back + step in (30 seconds)
- pot shot (30 seconds)
- Rest
ROUND 3
- Jab + Cross + freestyle (30 seconds)
- Lead Hook + Rear Hook + freestyle (30 seconds)
- Lead Uppercut + Rear Uppercut + freestyle (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- situp (30 seconds)
- boxers twist (30 seconds)
- single leg v up (30 seconds)
- pot shot (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
