8
RNDS
Upper Body Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
880
AWW YEAHH 8 rounds of intermediate level boxing with Coach PJ!
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 + torso twist (30 seconds)
- jump rope (30 seconds)
- knee pull + reverse lunge (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + slip l + Lead Hook (30 seconds)
- Jab + Jab + Cross + Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- pushup (30 seconds)
- Jab + Jab + Cross + slip l + Lead Hook (30 seconds)
- Jab + Jab + Cross + Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross to the Body + slip r + Jab + Cross (60 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body + roll r + Rear Hook + Lead Hook + Rear Hook to the Body (60 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 3
- pot shot (60 seconds)
- pushup hold (30 seconds)
- pot shot (60 seconds)
- pushup hold (30 seconds)
- Rest
ROUND 4
- Lead Hook + Cross + Rear Uppercut + Jab + slip l + Lead Uppercut to the Body + Lead Hook + Cross (60 seconds)
- elbow plank (30 seconds)
- Jab + Lead Uppercut + Rear Uppercut + Lead Hook + roll l + Lead Hook to the Body + Rear Hook (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 5
- pushup (30 seconds)
- pot shot (30 seconds)
- shoulder tap (30 seconds)
- pot shot (30 seconds)
- elbow plank (30 seconds)
- pot shot (30 seconds)
- Rest
ROUND 6
- boxers twist (30 seconds)
- situp (30 seconds)
- flutter kick (30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Uppercut + Jab + Cross + slip + slip + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- pushup + shoulder tap + shoulder tap (30 seconds)
- Lead Uppercut to the Body + roll r + Rear Uppercut to the Body + roll l + Lead Hook + roll r + Rear Hook (60 seconds)
- pushup + shoulder tap + shoulder tap (30 seconds)
- Rest
ROUND 8
- single leg v up (30 seconds)
- m. climber (30 seconds)
- freestyle (lead only for 30 seconds)
- freestyle (rear only for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
