8
RNDS
Full Body Kickboxing Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
800
Step into the ring with Shanie Smash for this 8 round 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 + Jab + Cross + slip r + Cross + Lead Kick (60 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + Cross + Rear Kick (60 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Cross + Lead Uppercut + Cross + Lead Kick (60 seconds)
- curtsy lunge (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Rear Kick (60 seconds)
- curtsy lunge (30 seconds)
- Rest
ROUND 3
- Jab + Cross to the Body + Lead Hook + Rear Kick (60 seconds)
- leg lift (30 seconds)
- Lead Kick + Cross + Lead Hook + Cross + Jab + Jab (60 seconds)
- leg lift (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + slip l + Lead Hook + Rear Kick (60 seconds)
- hip thrust (30 seconds)
- Jab + Cross + Jab + Cross + slip r + Cross + Lead Kick (60 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 5
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Kick (60 seconds)
- cross climber (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook + Lead Kick (60 seconds)
- cross climber (30 seconds)
- Rest
ROUND 6
- Jab + Cross + roll r + Cross + Lead Hook + Rear Kick (60 seconds)
- plank (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook + Cross + Lead Kick (60 seconds)
- plank (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Cross + Lead Hook + Rear Kick (60 seconds)
- flutter kick (30 seconds)
- Rear Hook + Lead Hook + Rear Hook + Lead Kick (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 8
- Jab + Cross + slip r + slip l + Lead Uppercut + Cross + Lead Kick (60 seconds)
- side plank (30 seconds)
- Cross + slip r + slip l + Lead Hook + Cross + Lead Hook + Rear Kick (60 seconds)
- side plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
