6
RNDS
Train With Coach PJ Workout
Coach PJ
INTERMEDIATE
Duration
20
Min
Total Punch Goal
1210
Ready to get technical with Coach PJ in this intermediate workout? AWWWW 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
- torso twist + torso twist + punch across body + punch across body (30 seconds)
- skyscaper (30 seconds)
- arms circle (20 seconds)
- shadow box (40 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Rear Hook + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Lead Uppercut to the Body + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross + Jab + Rear Hook + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Lead Uppercut to the Body + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 2
- freestyle (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- step + back + step in (30 seconds)
- freestyle (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- step + back + step in (30 seconds)
- Rest
ROUND 3
- Jab + Cross + roll r + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip + slip + slip + power punch (30 seconds)
- Jab + Cross + roll r + Cross + Lead Hook + slip l + Lead Uppercut + Lead Hook + Cross (60 seconds)
- slip + slip + slip + power punch (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Cross + Jab + Cross + Lead Hook + Cross (60 seconds)
- slip + slip + roll + roll + roll (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Jab + Cross + Lead Hook + Cross (60 seconds)
- slip + slip + roll + roll + roll (30 seconds)
- Rest
ROUND 5
- Lead Uppercut to the Body + Lead Uppercut + Lead Hook + roll r + Rear Hook + Lead Hook + Rear Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + back + Jab + Cross + Jab (60 seconds)
- Rest
ROUND 6
- flutter kick (30 seconds)
- situp + Jab + Cross (30 seconds)
- footwork (30 seconds)
- freestyle (burnout for 30 seconds)
- footwork (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
