Upper Body Workout

8

RNDS

Upper Body Workout

Coach PJ

OPEN


Duration

30

Min


Total Punch Goal

1000


Coach PJ is back to lead you through 8 rounds of upper body work. AWW YEAH!

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

  • neck circle (30 seconds) Light Jump Rope (30 seconds)
  • heel down&toe up (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Jab + Cross to the Body + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut to the Body + Jab + Cross (60 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • situp (30 seconds) Light Jump Rope (30 seconds)
  • double crunch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (lead only for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (rear only for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • pushup + shoulder tap + shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross (60 seconds) Light Jump Rope (30 seconds)
  • pushup + shoulder tap + shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • single leg v up (30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (lead only for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (rear only for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

Meet Your Trainer