6
RNDS
Switch Stance Workout
Coach PJ
OPEN
Duration
20
Min
Total Punch Goal
785
AWW YEAH! Coach PJ is back with 6 rounds of switch stance boxing that will work your mind and body.
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
- hip circle (30 seconds)
- reverse lunge (30 seconds)
- knee pull (30 seconds)
- heel down&toe up + torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Jab (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Jab (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Jab (30 seconds)
- Jab + Cross to the Body + Jab to the Body + Cross (30 seconds)
- Jab + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + Jab (30 seconds)
- Jab + Cross to the Body + Jab to the Body + Cross (30 seconds)
- Jab + Lead Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 5
- pot shot (30 seconds)
- slip + slip + roll + roll + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pot shot (30 seconds)
- slip + slip + roll + roll + power punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Jab + Jab + leg switch (30 seconds)
- Jab to the Body + Cross to the Body + Lead Hook + Rear Hook + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- Jab to the Body + Cross to the Body + Lead Hook + Rear Hook + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
