10
RNDS
Boxing Core Workout
Shanie Smash
OPEN
Duration
40
Min
Total Punch Goal
1290
Today's focus: Core. 10 rounds of hard work will be worth it in the end!
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 + Jab + Cross (60 seconds)
- boxers twist (30 seconds)
- Jab + Jab + Cross + Lead Hook (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + Cross (60 seconds)
- flutter kick (30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut (60 seconds)
- bicycle (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (60 seconds)
- bicycle (30 seconds)
- Rest
ROUND 4
- Jab + Rear Hook + Lead Uppercut (60 seconds)
- raised leg crunch (30 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Hook (60 seconds)
- raised leg crunch (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross (60 seconds)
- scissor (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross (60 seconds)
- scissor (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut + Lead Uppercut (60 seconds)
- knee to elbow crunch (right only for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (60 seconds)
- knee to elbow crunch (left only for 30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Hook + Lead Hook (60 seconds)
- plank (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Uppercut (60 seconds)
- plank (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook (60 seconds)
- crunch (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- crunch (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Jab (60 seconds)
- side plank (right only for 30 seconds)
- Jab + Cross + Jab + Rear Hook (60 seconds)
- side plank (left only for 30 seconds)
- Rest
ROUND 10
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut (60 seconds)
- plank - Punch (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (60 seconds)
- plank - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
