4
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
645
Awwwwww yea! Coach PJ is back with a quick and effective 4-round workout perfect for all levels.
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
- Jab + jumping jack + Cross + jumping jack (30 seconds)
- Lead Hook + Rear Hook + torso twist + torso twist (30 seconds)
- skyscaper (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + Cross + jumping jack + jumping jack + Lead Hook + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + sprawl (30 seconds)
- Jab + Jab + Jab + Cross + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + sprawl (30 seconds)
- Jab + Cross + jumping jack + jumping jack + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 2
- slip + slip + roll + roll + power punch + jumping jack (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- squat jump + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- slip + slip + roll + roll + power punch + jumping jack (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- squat jump + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Cross + Jab + slip + slip + Cross (30 seconds)
- Jab + Cross + roll l + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Cross + Jab + slip + slip + Cross (30 seconds)
- Jab + Cross + roll l + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Cross + Jab + slip + slip + Cross (30 seconds)
- Jab + Cross + roll l + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Rear Uppercut (30 seconds)
- boxers twist + Cross (30 seconds)
- boxers twist + Jab (30 seconds)
- situp + Jab + Cross + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
