4
RNDS
Slips & Rolls Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
660
This 4-round workout from coach PJ proves that 15 minutes is all you need to get a serious 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
- torso twist (30 seconds)
- skyscaper (30 seconds)
- point to the stars (30 seconds)
- heel down&toe up (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + slip l (30 seconds)
- Cross + Lead Hook + roll l + roll r (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- Cross + Lead Hook + roll l + roll r (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- Cross + Lead Hook + roll l + roll r (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + roll l + roll r + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + roll l + roll r + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + roll l + roll r + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 3
- Jab + Jab to the Body + Cross + duck (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Jab + Jab + Cross + Cross to the Body (30 seconds)
- Jab + Jab to the Body + Cross + duck (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Jab + Jab + Cross + Cross to the Body (30 seconds)
- Rest
ROUND 4
- flutter kick (30 seconds)
- situp (30 seconds)
- slip l + slip r + roll l + roll r + Rear Hook (30 seconds)
- slip r + slip l + roll r + roll l + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
