10
RNDS
Train With Coach PJ Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1915
AWWW YEAHH! Whos ready to crush a 10 round intermediate 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
- torso twist + torso twist + leg swing + leg swing (30 seconds)
- punch across body + squat (30 seconds)
- leg switch + leg switch + knee raise + knee raise (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + step in + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + slip + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Cross + step in + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip + slip + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 60 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip l + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body + roll r + Cross (60 seconds)
- Jab + Cross + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + slip l + Lead Uppercut to the Body (30 seconds)
- Rest
ROUND 4
- m. climber (30 seconds)
- elbow plank (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + boxers bounce + boxers bounce + Jab + Jab + boxers bounce + boxers bounce (30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + slip l + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Rear Hook + roll l + Lead Hook + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Jab + slip l + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Rear Hook + roll l + Lead Hook + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook + Rear Hook (coast for 60 seconds)
- Lead Uppercut to the Body + Lead Hook (power coast for 30 seconds)
- Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (lead only for 30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Hook + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Hook + Rear Uppercut to the Body + Lead Hook + back + Jab + Cross + Jab (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Hook + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Hook (30 seconds)
- Rest
ROUND 8
- double crunch (30 seconds)
- flutter kick (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- slip + slip + roll + roll (coast for 30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook + roll + roll (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook + roll + roll (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 10
- plank - Punch (30 seconds)
- single leg v up (30 seconds)
- situp + Jab + Cross + Jab + Cross (30 seconds)
- pot shot (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
