Switch Stance Workout

6

RNDS

Switch Stance Workout

Coach PJ

INTERMEDIATE


Duration

20

Min


Total Punch Goal

1310


AWW YEAH! Coach PJ is hear to lead you through 6 rounds of boxing! Today you will work your mind and body in this switch stance 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 + arms circle (30 seconds) Light Jump Rope (30 seconds)
  • leg swing + heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • knee pull + reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

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

ROUND 2

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

ROUND 3

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

ROUND 4

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

ROUND 5

  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll l + Lead Hook + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + slip + Lead Uppercut + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross + step in + Rear Uppercut to the Body + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll l + Lead Hook + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip + slip + Lead Uppercut + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross + step in + Rear Uppercut to the Body + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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