Train with PJ Workout

8

RNDS

Train with PJ Workout

Coach PJ

OPEN


Duration

30

Min


Total Punch Goal

1495


Coach PJ is back with an 8-round, Open level workout. Awwwww yea!

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) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • back + step + in&out (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (coast for 60 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Jab + Cross + slip r (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + slip l (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (coast for 60 seconds) Light Jump Rope (30 seconds)
  • jumping jack + Jab + jumping jack + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • situp (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + squat (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack + Jab + jumping jack + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll + roll + roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook (coast for 60 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Lead Hook + Lead Hook + Cross + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Uppercut + Rear Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Jab + leg switch + Cross (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 60 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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