8
RNDS
Abs & Elevator Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
1345
Let's get this work in! Shanie has 8 tough rounds for you in this Open-level workout!
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)
- arms circle (30 seconds)
- torso twist (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross to the Body + Lead Hook (30 seconds)
- Jab + Cross to the Body + Lead Hook + slip r + Lead Hook (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- bicycle (30 seconds)
- Rest
ROUND 2
- Jab + Cross (elevator for 30 seconds)
- Jab + Rear Hook + Lead Hook (30 seconds)
- Jab + Rear Hook + Lead Hook + Cross + Lead Uppercut (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Jab + Cross (elevator for 30 seconds)
- Jab + Jab + Rear Uppercut (30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- crunch (30 seconds)
- Rest
ROUND 4
- Jab + Cross (elevator for 30 seconds)
- Lead Uppercut + Rear Hook to the Body + Rear Hook (30 seconds)
- Lead Uppercut + Rear Hook to the Body + Rear Hook + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- plank jack (30 seconds)
- Rest
ROUND 5
- Jab + Cross (elevator for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 6
- Jab + Cross (elevator for 30 seconds)
- Lead Uppercut to the Body + Lead Hook + Cross (30 seconds)
- Lead Uppercut to the Body + Lead Hook + Cross + Lead Hook (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 7
- Jab + Cross (elevator for 30 seconds)
- Jab + Rear Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Rear Uppercut to the Body + Rear Hook + Lead Uppercut + Rear Hook (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- cross climber (30 seconds)
- Rest
ROUND 8
- Jab + Cross (elevator for 30 seconds)
- Cross + Cross to the Body + Lead Uppercut (30 seconds)
- Cross + Cross to the Body + Lead Uppercut + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
