Build That Base Workout

10

RNDS

Build That Base Workout

Shanie Smash

OPEN


Duration

40

Min


Total Punch Goal

1625


Shanie is back with a tough (BUT REWARDING) 10-round, Open workout that places a strong focus on strengthening the lower body. Keep up with Shanie on IG by following @shaniesmash

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

  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • boxers jack (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Cross + Cross + Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Cross + Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Cross + Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Rear Uppercut + Lead Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + Lead Hook + squat + Rear Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + Lead Hook + squat + Rear Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Cross + Cross + Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches + lunge + Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Cross + Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches + lunge + Punches (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Cross + Lead Hook + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches + lunge + Punches (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • squat jack (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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