4
RNDS
Full Body Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
620
Join Shanie in the ring for this 4 rounder. Nothing gets the blood pumping like a full body 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
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)
- hip circle (30 seconds)
- torso twist (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + squat + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + squat + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross (elevator for 30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + squat + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + squat + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
