8
RNDS
Full Body Kickboxing Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
780
Who doesn't love kickboxing? Shanie Smash is back with a new 8 rounder just for you!
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
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Rear Kick (60 seconds)
- squat (60 seconds)
- Cross + Lead Hook + Cross + Lead Kick (60 seconds)
- Rest
ROUND 2
- Jab + Rear Kick + Lead Hook + Cross (60 seconds)
- m. climber (60 seconds)
- Cross + Lead Kick + Cross + Lead Hook (60 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Rear Kick (60 seconds)
- reverse lunge (60 seconds)
- Cross + Lead Uppercut + Cross + Lead Kick (60 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Kick (60 seconds)
- crunch (60 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Kick (60 seconds)
- Rest
ROUND 5
- Jab + Cross + Rear Kick + Cross (60 seconds)
- burpee (60 seconds)
- Cross + Lead Uppercut + Rear Kick + Lead Hook (60 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Hook + Lead Kick + Rear Hook (60 seconds)
- scissor (60 seconds)
- Rear Uppercut + Lead Hook + Rear Kick + Lead Hook (60 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Uppercut + Rear Kick (60 seconds)
- jumping jack (60 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut + Lead Kick (60 seconds)
- Rest
ROUND 8
- Jab + Lead Kick + Cross + Lead Hook (60 seconds)
- torso twist (60 seconds)
- Jab + Rear Kick + Rear Kick (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
