8
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1405
PJ is back with an 8-round, Open-level workout that will have you throwing a ton of punches! Get ready for those shoulders to burn.
Awwwwww Yea! Keep up with PJ on IG 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
- jump rope (30 seconds)
- skyscaper (30 seconds)
- a skip (30 seconds)
- roll (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + slip + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + slip + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook + Lead Hook + power 180 (30 seconds)
- Jab + step + Lead Hook + step + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook + Lead Hook + power 180 (30 seconds)
- Jab + step + Lead Hook + step + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook + Rear Hook to the Body + Cross + Lead Hook (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + jumping jack + jumping jack + jumping jack (30 seconds)
- Jab + Rear Hook + Rear Hook to the Body + Cross + Lead Hook (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + jumping jack + jumping jack + jumping jack (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab to the Body + Cross to the Body + leg switch + leg switch (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + Jab to the Body + Cross to the Body + leg switch + leg switch (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 5
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + slip + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + slip + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Rear Hook + Lead Hook + power 180 (30 seconds)
- Jab + step + Lead Hook + step + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook + Lead Hook + power 180 (30 seconds)
- Jab + step + Lead Hook + step + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Rear Hook + Rear Hook to the Body + Cross + Lead Hook (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + jumping jack + jumping jack + jumping jack (30 seconds)
- Jab + Rear Hook + Rear Hook to the Body + Cross + Lead Hook (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + jumping jack + jumping jack + jumping jack (30 seconds)
- Rest
ROUND 8
- double crunch (30 seconds)
- floor bridge hold (30 seconds)
- freestyle (30 seconds)
- double crunch (30 seconds)
- floor bridge hold (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
