4
RNDS
Train With Coach PJ Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
500
Get ready to workout your entire body in this 4 rounds with Coach PJ. AWW YEAHH
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)
- hip rotation + hip rotation + arms circle + arms circle (30 seconds)
- heel down&toe up (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + squat (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + slip r + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + squat (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 2
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- lunge - Punch (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Jab + Jab + leg switch (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Lead Hook + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + boxers bounce (30 seconds)
- Lead Uppercut + Lead Hook + slip r + Rear Uppercut + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + boxers bounce (30 seconds)
- Rest
ROUND 4
- situp + Jab + Cross (30 seconds)
- crunch (30 seconds)
- freestyle (power coast for 30 seconds)
- situp + Jab + Cross (30 seconds)
- crunch (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
