8
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1135
Join Coach PJ for this 8-round, Open workout perfect for those at any level.
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
- arms circle (30 seconds)
- torso twist (30 seconds)
- leg swing (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Lead Uppercut to the Body + Lead Hook (30 seconds)
- Rear Uppercut to the Body + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Lead Hook (60 seconds)
- Rest
ROUND 2
- Jab + Cross + Rear Uppercut to the Body + Rear Hook (60 seconds)
- high knees (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (60 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook (30 seconds)
- roll + roll + slip + slip + step (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook (30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook + Cross (60 seconds)
- Rest
ROUND 4
- Jab + slip l + Lead Hook to the Body + Lead Hook (60 seconds)
- Cross + slip r + Cross + Lead Hook (30 seconds)
- reverse lunge (30 seconds)
- Jab + slip l + Lead Hook to the Body + Lead Hook + Cross + Lead Hook (60 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross + Rear Hook (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat jump (30 seconds)
- Jab + Jab + Jab + Cross (60 seconds)
- Rest
ROUND 6
- Lead Hook + Rear Hook + Rear Hook to the Body (60 seconds)
- reverse lunge (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (coast for 60 seconds)
- Rest
ROUND 7
- Jab + Lead Uppercut + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Cross + Rear Hook + Rear Uppercut to the Body + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- jumping jack (30 seconds)
- Jab + Cross + Rear Uppercut + Lead Uppercut to the Body (60 seconds)
- Rest
ROUND 8
- boxers twist (30 seconds)
- hip thrust (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- boxers bounce (30 seconds)
- pot shot (30 seconds)
- freestyle (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
