10
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1740
Coach PJ is back with his signature charm and unwavering positivity. Join him for 10 challenging rounds of boxing!
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
- skyscaper (30 seconds)
- jump rope (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross + squat jump + squat jump + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + boxers bounce + boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + power 180 (30 seconds)
- Jab + Cross + squat jump + squat jump + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + boxers bounce + boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + power 180 (30 seconds)
- Rest
ROUND 2
- boxers twist (30 seconds)
- situp (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- boxers twist (30 seconds)
- situp (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 5
- Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Cross + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Cross + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Jab + Cross (30 seconds)
- Jab + Lead Hook + Lead Uppercut + Cross + Rear Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Jab + Cross (30 seconds)
- Jab + Lead Hook + Lead Uppercut + Cross + Rear Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 7
- Jab + Cross + reverse lunge + reverse lunge + Jab + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + leg switch + leg switch + leg switch + leg switch (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + power 180 (30 seconds)
- Jab + Cross + reverse lunge + reverse lunge + Jab + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + leg switch + leg switch + leg switch + leg switch (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + power 180 (30 seconds)
- Rest
ROUND 8
- Jab + Cross (burnout for 30 seconds)
- situp (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- situp (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 9
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Cross + Cross + Rear Hook (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + boxers bounce + power punch + power punch + power punch + power punch (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Cross + Cross + Rear Hook (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + boxers bounce + power punch + power punch + power punch + power punch (30 seconds)
- Rest
ROUND 10
- freestyle (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
