8
RNDS
Full Body Kicking Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
1240
Shanie Smash is back to lead you through 8 rounds of kickboxing.
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
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Kick (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Cross + Lead Hook + Cross + Lead Kick (30 seconds)
- cross climber (30 seconds)
- Rest
ROUND 3
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Kick + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Kick + Lead Hook + Cross (30 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- cross climber (30 seconds)
- Rest
ROUND 5
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Kick (30 seconds)
- squat (30 seconds)
- Rest
ROUND 6
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Kick (30 seconds)
- cross climber (30 seconds)
- Rest
ROUND 7
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Rear Kick (30 seconds)
- squat (30 seconds)
- Rest
ROUND 8
- squat + Rear Kick + squat + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- cross climber (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
