Total Body Workout

10

RNDS

Total Body Workout

Coach PJ

OPEN


Duration

40

Min


Total Punch Goal

2035


Coach PJ is back with a fun and motivating Open-level workout. Get ready for 8 rounds of punches, burpees, squats and PAIN. Just kidding about the 8 rounds of pain, this is a 10 round 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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • rotating hip (30 seconds) Light Jump Rope (30 seconds)
  • skyscaper (30 seconds) Light Jump Rope (30 seconds)
  • roll (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + slip l + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + slip l + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Lead Hook + Cross + slip r (30 seconds) Light Jump Rope (30 seconds)
  • Jab + back + squat + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Cross + slip r (30 seconds) Light Jump Rope (30 seconds)
  • Jab + back + squat + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • in&out (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • in&out (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab + Jab + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + squat (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + squat (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Jab + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + power 180 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + power 180 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + 2+coast~3 + Rear Hook (coast for 60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+coast~3 + Rear Hook (coast for 60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

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

ROUND 8

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

ROUND 9

  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + roll + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + 6+3 + Rear Hook + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + roll + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + 6+3 + Rear Hook + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • Jab + Cross + in&out + in&out + power 180 (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + in&out + in&out + power 180 (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + in&out + in&out + power 180 (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer