Train With P.J. Workout

8

RNDS

Train With P.J. Workout

Coach PJ

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1370


P.J. is back to put you through the Best 8 Round Intermediate Workout Ever. Awwwwwwwww Yea! Keep up with P.J. on Instagram by following @trainwithpj

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

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • arm circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • roll + Cross + Lead Hook + Cross + roll + Cross (30 seconds) Light Jump Rope (30 seconds)
  • leg switch + leg switch + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • roll + Cross + Lead Hook + Cross + roll + Cross (30 seconds) Light Jump Rope (30 seconds)
  • leg switch + leg switch + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab to the Body + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross to the Body + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab to the Body + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross to the Body + Cross + Lead Hook + Cross (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 3

  • slip r + Cross + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + boxers bounce + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + boxers bounce + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

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

ROUND 5

  • Jab + Cross + Lead Hook + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • roll + Cross + Lead Hook + Cross + roll + Cross (30 seconds) Light Jump Rope (30 seconds)
  • leg switch + leg switch + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • roll + Cross + Lead Hook + Cross + roll + Cross (30 seconds) Light Jump Rope (30 seconds)
  • leg switch + leg switch + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab to the Body + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross to the Body + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab to the Body + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross to the Body + Cross + Lead Hook + Cross (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 7

  • slip r + Cross + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + boxers bounce + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce + boxers bounce + boxers bounce + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

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

COOLDOWN

  • Light Jump Rope (30 seconds)

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