4
RNDS
Train with P.J. Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
730
Awwwwwwwwww yea! Coach PJ is back with this Open-level workout that proves YOU ABSOLUTELY CAN get a great workout in just 15 minutes.
Do this one before work, during your lunch break or before bed and you will go to sleep with a smile on your face.
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
- knee raise (30 seconds)
- boxers bounce (30 seconds)
- point to the stars (30 seconds)
- stretch (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- opposite knee/elbow + Cross + Jab (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- opposite knee/elbow + Cross + Jab (30 seconds)
- Jab + Cross + Lead Uppercut + Jab + Cross (30 seconds)
- opposite knee/elbow + Cross + Jab (30 seconds)
- Rest
ROUND 2
- Jab + squat + Cross + squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + pushup (30 seconds)
- Jab + squat + Cross + squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook + pushup (30 seconds)
- Rest
ROUND 3
- Punches to Punches + Punches + jumping jack + jumping jack + jumping jack + jump (30 seconds)
- Jab + Rear Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- elbow plank to Punches (30 seconds)
- Punches to Punches + Punches + jumping jack + jumping jack + jumping jack + jump (30 seconds)
- Jab + Rear Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- elbow plank to Punches (30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
