10
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1445
10 rounds with the man himself, Coach PJ! This is an Open-level workout that will have you jabbing, slipping , rolling and jumping your way through the final bell. Awwwww YEA!
Follow Coach P.J. on Instagram @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)
- Lead Uppercut + Rear Uppercut + squat (30 seconds)
- heel down/up (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Jab + Rear Uppercut (30 seconds)
- Jab + slip + Jab + Rear Uppercut (60 seconds)
- Jab + Jab + Rear Uppercut (30 seconds)
- Jab (30 seconds)
- Rest
ROUND 2
- Jab + Rear Uppercut + slip + Rear Hook (30 seconds)
- roll + Rear Hook + Rear Uppercut (30 seconds)
- roll + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Rear Uppercut + slip + Rear Hook (30 seconds)
- roll + Rear Hook + Rear Uppercut (30 seconds)
- roll + Lead Hook + Lead Uppercut (30 seconds)
- Rest
ROUND 3
- power punch + power punch + power punch + power punch + power punch + power punch + squat jump + squat jump + squat jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + boxers bounce + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- power punch + power punch + power punch + power punch + power punch + power punch + squat jump + squat jump + squat jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + boxers bounce + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 4
- Jab + Rear Hook + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Rear Hook + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Rear Hook (60 seconds)
- Jab + Rear Hook + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Rear Hook + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 5
- Jab + roll + leg switch + leg switch (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + roll + roll + Jab (30 seconds)
- Jab + freestyle (30 seconds)
- Jab + roll + leg switch + leg switch (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + roll + roll + Jab (30 seconds)
- Jab + freestyle (30 seconds)
- Rest
ROUND 6
- Jab (30 seconds)
- Jab + Jab + Rear Uppercut (30 seconds)
- Jab + slip + Jab + Rear Uppercut (60 seconds)
- Jab + Jab + Rear Uppercut (30 seconds)
- Jab (30 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut + slip + Rear Hook (30 seconds)
- roll + Rear Hook + Rear Uppercut (30 seconds)
- roll + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Rear Uppercut + slip + Rear Hook (30 seconds)
- roll + Rear Hook + Rear Uppercut (30 seconds)
- roll + Lead Hook + Lead Uppercut (30 seconds)
- Rest
ROUND 8
- power punch + power punch + power punch + power punch + power punch + power punch + squat jump + squat jump + squat jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + boxers bounce + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- power punch + power punch + power punch + power punch + power punch + power punch + squat jump + squat jump + squat jump (30 seconds)
- speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + speed punch + power punch + power punch (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + boxers bounce + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 9
- Jab + Rear Hook + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Rear Hook + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Rear Hook (60 seconds)
- Jab + Rear Hook + Lead Hook + Lead Uppercut (30 seconds)
- Jab + Rear Hook + Lead Hook + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Rest
ROUND 10
- Jab + roll + leg switch + leg switch (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + roll + roll + Jab (30 seconds)
- Jab + freestyle (30 seconds)
- Jab + roll + leg switch + leg switch (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + roll + roll + Jab (30 seconds)
- Jab + freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
