6
RNDS
Full Body Kickboxing Workout
Shanie Smash
OPEN
Duration
20
Min
Total Punch Goal
635
What's up! What's up! What's up! Join Shanie Smash in this intense 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
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 + Cross (elevator for 30 seconds)
- Rear Kick + Rear Kick + Lead Kick + Lead Kick (30 seconds)
- plank (30 seconds)
- Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds)
- burpee (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- plank (30 seconds)
- Lead Kick + Cross + Lead Hook + Rear Kick (60 seconds)
- burpee (30 seconds)
- Rest
ROUND 3
- Jab + Cross (elevator for 30 seconds)
- Rear Kick + Rear Kick + Lead Kick + Lead Kick (30 seconds)
- plank (30 seconds)
- Jab + Jab + Cross + Lead Kick (60 seconds)
- burpee (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- plank (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (60 seconds)
- burpee (30 seconds)
- Rest
ROUND 5
- Jab + Cross (elevator for 30 seconds)
- Rear Kick + Rear Kick + Lead Kick + Lead Kick (30 seconds)
- plank (30 seconds)
- Jab + Rear Kick + Jab + Cross + Lead Kick (60 seconds)
- burpee (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (30 seconds)
- plank (30 seconds)
- Cross + Lead Hook + Rear Kick + Lead Hook + Cross + Lead Kick (60 seconds)
- burpee (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
