8
RNDS
Train With PJ Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1455
Coach PJ is back with this 8 round intermediate workout that will leave you a little better than before.
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 + torso twist + punch across body + punch across body + point to the stars + point to the stars (30 seconds)
- hip rotation + side lunge (30 seconds)
- leg swing + leg swing + heel down&toe up + heel down&toe up (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Jab + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + slip l + roll r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + Jab + Rear Uppercut to the Body (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + roll r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + Jab + Rear Uppercut to the Body (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- footwork (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (coast for 60 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (coast for 60 seconds)
- double crunch (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (30 seconds)
- Jab + Lead Hook + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Jab + Jab + power punch (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll r + Rear Uppercut to the Body (30 seconds)
- Jab + Lead Hook + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Jab + Jab + power punch (30 seconds)
- Rest
ROUND 6
- situp (30 seconds)
- freestyle (power coast for 30 seconds)
- leg switch (30 seconds)
- freestyle (power coast for 30 seconds)
- leg switch (30 seconds)
- situp (30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (lead only for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (rear only for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 8
- flutter kick (30 seconds)
- elbow plank (30 seconds)
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
