10
RNDS
Speed & Power Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1440
This 10-round, Intermediate workout led by Coach P.J. is sure to challenge you both mentally and physically.
Awwwwwwwww yea!
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)
- skyscaper (30 seconds)
- Jab + Cross + squat (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross (30 seconds)
- Rest
ROUND 3
- power punch + power punch + power punch + squat jump + squat jump + boxers bounce (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + knees raise + knees raise (30 seconds)
- double crunch (30 seconds)
- power punch + power punch + power punch + squat jump + boxers bounce (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + knees raise + knees raise (30 seconds)
- double crunch (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 5
- toe touch + toe touch + toe touch + toe touch + boxers twist + boxers twist + boxers twist + boxers twist (30 seconds)
- Jab + Cross (situp for 30 seconds)
- freestyle (30 seconds)
- toe touch + toe touch + toe touch + toe touch + boxers twist + boxers twist + boxers twist + boxers twist (30 seconds)
- Jab + Cross (situp for 30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + Cross (30 seconds)
- Rest
ROUND 7
- power punch + power punch + power punch + squat jump + squat jump + boxers bounce (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + knees raise + knees raise (30 seconds)
- double crunch (30 seconds)
- power punch + power punch + power punch + squat jump + squat jump + boxers bounce (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + knees raise + knees raise (30 seconds)
- double crunch (30 seconds)
- Rest
ROUND 8
- power punch + power punch + power punch + power punch + power punch + power punch + squat jump + squat jump + squat jump + squat (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)
- double crunch (30 seconds)
- power punch + power punch + power punch + power punch + power punch + power punch + squat jump + squat jump + squat jump + squat (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)
- double crunch (30 seconds)
- Rest
ROUND 9
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 10
- toe touch + toe touch + toe touch + toe touch + boxers twist + boxers twist + boxers twist + boxers twist (30 seconds)
- Jab + Cross (situp for 30 seconds)
- freestyle (30 seconds)
- toe touch + toe touch + toe touch + toe touch + boxers twist + boxers twist + boxers twist + boxers twist (30 seconds)
- Jab + Cross (situp for 30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
