10
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
40
Min
Total Punch Goal
1400
Awwwwww YEA! Coach PJ promises this will be the best 10 rounds ever!
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)
- arms circle (30 seconds)
- torso twist (30 seconds)
- heel down&toe up (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip l + Lead Hook (60 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + slip l + Lead Hook (60 seconds)
- crunch (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Hook (60 seconds)
- reverse lunge (30 seconds)
- Jab + Jab + Rear Hook + Lead Hook (60 seconds)
- situp (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Hook + Lead Uppercut to the Body (60 seconds)
- knee raise (30 seconds)
- Lead Uppercut + Rear Hook + Lead Uppercut to the Body + Lead Hook (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 4
- Lead Hook + Rear Hook + roll r + Rear Hook (60 seconds)
- leg switch (30 seconds)
- Lead Hook + Rear Hook + roll r + Rear Hook + Rear Hook to the Body (60 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Rear Hook (60 seconds)
- squat (30 seconds)
- Jab + Cross + Jab + Rear Hook (60 seconds)
- double crunch (30 seconds)
- Rest
ROUND 6
- Jab + Cross to the Body + Jab + Cross + Lead Hook (60 seconds)
- squat (30 seconds)
- Jab + Cross to the Body + Jab + Cross + Lead Hook + Rear Hook (60 seconds)
- crunch (30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + Cross + Lead Uppercut to the Body (60 seconds)
- leg switch (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut to the Body + Lead Hook (60 seconds)
- situp (30 seconds)
- Rest
ROUND 8
- Lead Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- knee raise (30 seconds)
- Lead Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook + Rear Uppercut to the Body (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut (60 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut (60 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 10
- power punch + power punch + power punch + power punch + power punch + power punch + power punch + power punch + power punch + power punch + boxers bounce + boxers bounce (60 seconds)
- boxers bounce (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- double crunch (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
