10
RNDS
Boxing Core Workout
Shanie Smash
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1380
Shanie Smash is ready to work your core in this 10 rounder. Are you ready?
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)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip r + Cross (60 seconds)
- bicycle (30 seconds)
- Jab + Cross + slip r + Cross + roll r + Cross (60 seconds)
- bicycle (30 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + Cross (60 seconds)
- flutter kick (30 seconds)
- Cross + Lead Hook + Cross + slip r + slip l + Lead Hook (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook + Lead Hook (60 seconds)
- crunch (30 seconds)
- Jab + Rear Hook + Lead Hook + slip l + Lead Uppercut + Cross (60 seconds)
- crunch (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Rear Uppercut (60 seconds)
- scissor (30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + slip l + Lead Uppercut (60 seconds)
- scissor (30 seconds)
- Rest
ROUND 5
- Jab + Jab to the Body + Cross (60 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Jab to the Body + Cross + slip r + Cross (60 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Lead Hook + Cross + Lead Hook (60 seconds)
- bicycle (30 seconds)
- Lead Hook + Cross + Lead Hook + roll l + Lead Hook (60 seconds)
- bicycle (30 seconds)
- Rest
ROUND 7
- Jab + Cross to the Body + Cross (60 seconds)
- flutter kick (30 seconds)
- Jab + Cross to the Body + Cross + Lead Uppercut + Cross (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 8
- Jab + slip l + Lead Uppercut (60 seconds)
- crunch (30 seconds)
- Jab + slip l + Lead Uppercut + Cross (60 seconds)
- crunch (30 seconds)
- Rest
ROUND 9
- Jab + Jab + Cross (60 seconds)
- scissor (30 seconds)
- Jab + Jab + Cross + slip r + slip l + slip r + Cross (60 seconds)
- scissor (30 seconds)
- Rest
ROUND 10
- Jab + Rear Hook + Lead Uppercut (60 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Rear Hook + Lead Uppercut + roll l + Lead Hook (60 seconds)
- situp + Jab + Cross (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
