Switch Stance Workout

8

RNDS

Switch Stance Workout

Coach PJ

OPEN


Duration

30

Min


Total Punch Goal

1085


What better way to work your mind and body than a switch stance workout with Coach PJ?

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

  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • torso twist + neck circle (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • step + back + roll + roll + slip + slip (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + roll r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + roll + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll + roll + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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