6
RNDS
Burnout Kickboxing Workout
Shanie Smash
OPEN
Duration
20
Min
Total Punch Goal
470
Get ready to burnout with Shanie Smash in this 6 round open kickboxing 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
LK = The Lead Kick
RK = The Rear Kick
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
- arms circle (30 seconds)
- leg swing (60 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- squat (60 seconds)
- Jab + Cross + Lead Uppercut + Rear Kick (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Kick (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- shoulder tap (60 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 3
- Rear Kick (30 seconds)
- Lead Kick (30 seconds)
- lunge - Punch (60 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- hip thrust (60 seconds)
- Cross + Lead Uppercut + Cross + Lead Kick (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Jab + Rear Kick (35 seconds)
- Jab + Cross + Lead Kick (25 seconds)
- bicycle (60 seconds)
- Cross + Lead Uppercut + Cross + Rear Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 6
- Rear Kick (30 seconds)
- Lead Kick (30 seconds)
- plank (60 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
