10
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1775
Awwwwwww yea! Coach PJ is back with a tough 10-round, Open workout built for those at all skill 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
- torso twist (30 seconds)
- Jab + Cross + jumping jack (30 seconds)
- Lead Hook + Rear Hook + squat (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Rear Uppercut (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Cross (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Rear Hook (30 seconds)
- Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Rear Hook (30 seconds)
- Rest
ROUND 3
- Jab + Cross + leg switch + leg switch + Lead Hook + Rear Hook (30 seconds)
- Jab + duck + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + leg switch + leg switch + Lead Hook + Rear Hook (30 seconds)
- Jab + duck + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Rest
ROUND 4
- Jab + squat + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Cross + Lead Hook + Cross + squat jump + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + squat + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Cross + Lead Hook + Cross + squat jump + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 5
- in&out + Jab + Cross + Jab to the Body + Cross to the Body (30 seconds)
- Jab + Jab to the Body + Cross + Cross to the Body (30 seconds)
- freestyle (coast for 30 seconds)
- in&out + Jab + Cross + Jab to the Body + Cross to the Body (30 seconds)
- Jab + Jab to the Body + Cross + Cross to the Body (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 6
- boxers twist (30 seconds)
- flutter kick (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (coast for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook (coast for 30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Lead Uppercut + Rear Hook (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + duck + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Jab to the Body + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + duck + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 8
- lunge - Punch + lunge_0 + Jab + Cross + Lead Hook (30 seconds)
- slip l + slip r + Rear Hook (30 seconds)
- roll r + roll l + Lead Hook (30 seconds)
- lunge - Punch + lunge_0 + Jab + Cross + Lead Hook (30 seconds)
- slip l + slip r + Rear Hook (30 seconds)
- roll r + roll l + Lead Hook (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Cross + Lead Hook + Rear Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (60 seconds)
- Cross + Lead Hook + Rear Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Rear Hook (30 seconds)
- Rest
ROUND 10
- Jab + slip l + Jab + Cross + slip r + Cross (30 seconds)
- Jab + Cross + Cross + Rear Hook + Rear Uppercut (30 seconds)
- elbow plank (30 seconds)
- boxers bounce (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
