4
RNDS
Train With PJ Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
510
AWW YEAH! Coach PJ is back with 4 rounds of hard work for you today.
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
- squat (30 seconds)
- knee circle (30 seconds)
- slip + roll + slip + roll (30 seconds)
- side lunge (30 seconds)
- Rest
ROUND 1
- Jab to the Body + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Cross + roll r + Rear Uppercut to the Body (30 seconds)
- Jab to the Body + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Cross + roll r + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 2
- slip + roll + slip + roll + Cross (30 seconds)
- slip r + Rear Hook + back + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (coast for 30 seconds)
- slip + roll + slip + roll + Cross (30 seconds)
- slip r + Rear Hook + back + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Rear Uppercut + Rear Hook (coast for 30 seconds)
- Rest
ROUND 3
- double crunch (30 seconds)
- toe touch (30 seconds)
- leg switch (30 seconds)
- slip + roll + back + step in (30 seconds)
- Lead Hook + Rear Hook (coast for 60 seconds)
- Rest
ROUND 4
- elbow plank (30 seconds)
- situp (30 seconds)
- boxers bounce (30 seconds)
- knee raise (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
