4
RNDS
Train with PJ Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
840
Coach PJ has you working your footwork in this challenging 4-round workout.
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)
- skyscaper (30 seconds)
- arms circle (30 seconds)
- heel down&toe up (30 seconds)
- Rest
ROUND 1
- leg switch + leg switch + Jab + Cross + Jab + Cross (30 seconds)
- roll + roll + slip + slip + power punch + power punch (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- leg switch + leg switch + Jab + Cross + Jab + Cross (30 seconds)
- roll + roll + slip + slip + power punch + power punch (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross (squat hold for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + boxers bounce + boxers bounce (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (coast for 60 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + boxers bounce + boxers bounce (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Jab + Jab + Cross + Cross to the Body (30 seconds)
- slip + slip + roll + roll + back + step in (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- situp + boxers twist + boxers twist (60 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- flutter kick (30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
