4
RNDS
1 - 2 Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
880
Shanie didn’t get the name "Shanie Smash" for taking it easy on her opponents and she's not here to take it easy on you. This 4-Round Open-level workout is a great fit for those at all boxing levels. Save some steam for the last round, it's a tough one!
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
- boxers bounce (30 seconds)
- hip rotation (30 seconds)
- boxers jack (30 seconds)
- arm circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross (30 seconds)
- squat + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- plank - Punch (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- squat + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (situp for 60 seconds)
- squat (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- squat + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross (situp for 30 seconds)
- plank - Punch (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Cross (burnout for 30 seconds)
- reverse lunge (30 seconds)
- high knees + Jab + Cross (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
