4
RNDS
Total Body Boxing Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
620
All it takes is 15 minutes! Coach PJ is back with a 4-Round workout that will leave you happy you showed up. This is an Open-level workout perfect for all skill levels.
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
- jumping jack (30 seconds)
- squat (30 seconds)
- knee raise (30 seconds)
- point to the stars (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- elbow plank punch (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + Cross (30 seconds)
- lunge to Punches (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- elbow plank punch (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- elbow plank punch (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
