10
RNDS
Core Power Workout
Shanie Smash
OPEN
Duration
40
Min
Total Punch Goal
Shanie heard that Tommy came out with a deadly 10 round workout and now she's back to prove that girls do it better! Join this former MMA Pro and mom of 2 for 10-rounds of ab-sculting pain! Keep up with Shanie on Instagram 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
- hip rotation (30 seconds)
- boxers jack (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- plank + punch (30 seconds)
- up/down (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- toe touch (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- toe touch (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rest
ROUND 3
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- sprawl + Jab + Cross + Jab + Cross (30 seconds)
- toe touch (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- sprawl + Jab + Cross + Jab + Cross (30 seconds)
- toe touch (30 seconds)
- Rest
ROUND 4
- Rear Uppercut to the Body + Lead Hook + reset + Lead Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rear Uppercut to the Body + Lead Hook + reset + Lead Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rear Uppercut to the Body + Lead Hook + reset + Lead Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rest
ROUND 5
- Jab + 2+sprawl (coast for 30 seconds)
- up/down (30 seconds)
- plank + punch (30 seconds)
- Jab + 2+sprawl (coast for 30 seconds)
- up/down (30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 6
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- plank + punch (30 seconds)
- up/down (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- toe touch (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- toe touch (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rest
ROUND 8
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- sprawl + Jab + Cross + Jab + Cross (30 seconds)
- toe touch (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- sprawl + Jab + Cross + Jab + Cross (30 seconds)
- toe touch (30 seconds)
- Rest
ROUND 9
- Rear Uppercut to the Body + Lead Hook + reset + Lead Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rear Uppercut to the Body + Lead Hook + reset + Lead Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rear Uppercut to the Body + Lead Hook + reset + Lead Uppercut to the Body + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rest
ROUND 10
- Jab + 2+sprawl (coast for 30 seconds)
- up/down (30 seconds)
- plank + punch (30 seconds)
- Jab + 2+sprawl (coast for 30 seconds)
- plank + punch (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
