6
RNDS
Full Body Boxing Workout
Shanie Smash
INTERMEDIATE
Duration
20
Min
Total Punch Goal
795
Six rounds with Shanie Smash to get your full body workout in for the day!
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
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + roll r + Cross + Lead Hook + Cross (90 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- burpee (60 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Uppercut + Lead Hook + roll l + Lead Hook (90 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- reverse lunge (60 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + slip r + Cross (90 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- shoulder tap (60 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + roll l + Lead Hook (90 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- squat (60 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + Rear Hook (90 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- jumping jack (60 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + slip l + slip r + Cross (90 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- plank (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
