6
RNDS
Combo Buildup Workout
Shanie Smash
INTERMEDIATE
Duration
20
Min
Total Punch Goal
1225
It's time to build some combos with Shanie Smash! Get ready to sweat in this 6 rounder.
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
- arms circle (30 seconds)
- leg swing (60 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook + roll l + Lead Hook (60 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Jab + Cross + slip r + Cross (30 seconds)
- Jab + Cross + Jab + Cross + roll r + Cross (30 seconds)
- Jab + Cross + Jab + Cross + slip r + Cross + roll r + Cross (60 seconds)
- leg lift (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut + Jab + Cross + Lead Hook + roll l + Lead Uppercut (60 seconds)
- cross climber (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Jab + Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + Cross + roll r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + Cross + slip r + Rear Uppercut to the Body + Jab + Cross + Jab + Cross + roll r + Rear Uppercut to the Body (60 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + slip l (30 seconds)
- Lead Hook + Cross + Lead Hook + Cross + roll r (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook + Cross + Lead Hook + Cross + roll r (60 seconds)
- curtsy lunge (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + slip l + Lead Uppercut to the Body (30 seconds)
- Rear Hook + roll r + Cross + Lead Hook + roll l (30 seconds)
- Jab + slip l + Lead Uppercut to the Body + Rear Hook + roll r + Cross + Lead Hook + roll l (60 seconds)
- scissor (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
