8
RNDS
Full Body Kickboxing Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
1060
8 rounds of full body work with Shanie Smash.
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 + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- leg raise (60 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- reverse lunge (60 seconds)
- Rest
ROUND 3
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Rear Kick + Lead Hook + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- m. climber (60 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Lead Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- superman (60 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- jumping jack (60 seconds)
- Rest
ROUND 6
- Cross + Lead Uppercut + Cross (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- squat (60 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab (30 seconds)
- Jab + Rear Kick + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- crunch (60 seconds)
- Rest
ROUND 8
- Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook + Lead Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- plank (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
