4
RNDS
Build & Burn Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
820
This mom of 2 and former professional fighter didn't take it easy on her opponents and she's not going to take it easy on you.
This 4-round, Open-level workout get's progressively harder as the rounds go on. Have fun and work hard, let's get it!
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
- squat (30 seconds)
- boxers jack (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (situp for 60 seconds)
- pushup + Jab + Cross (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross (situp for 60 seconds)
- pushup + Jab + Cross + Jab + Cross (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross (situp for 60 seconds)
- pushup + Jab + Cross + Jab + Cross + Jab + Cross (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross (situp for 60 seconds)
- pushup + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross (60 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
