4
RNDS
Full Body Kicking Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
365
Everyone has 15 minutes, why not jump in and knock out this full body workout 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 Kick (30 seconds)
- side lunge (right only for 30 seconds)
- Cross + Lead Hook + Rear Kick (30 seconds)
- side lunge (left only for 30 seconds)
- Jab + Cross + Lead Kick + Cross + Lead Hook + Rear Kick (30 seconds)
- side lunge (30 seconds)
- Rest
ROUND 2
- Cross + Lead Kick + Cross + Lead Hook (30 seconds)
- plank - Punch (30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Cross (30 seconds)
- plank - Punch (30 seconds)
- Cross + Lead Kick + Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Rear Kick (30 seconds)
- lunge - Punch (right only for 30 seconds)
- Jab + Jab + Rear Kick + Jab + Cross (30 seconds)
- lunge - Punch (left only for 30 seconds)
- Jab + Jab + Rear Kick + Jab + Cross + Lead Hook (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross + Lead Kick (30 seconds)
- side plank (left only for 30 seconds)
- Jab + Jab + Cross + Lead Kick + Rear Uppercut + Lead Hook (30 seconds)
- side plank (right only for 30 seconds)
- Jab + Jab + Cross + Lead Kick + Rear Uppercut + Lead Hook + Cross + Rear Kick (30 seconds)
- plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
