8
RNDS
Full Body Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1075
8 rounds of intermediate work with Shanie Smash! Step in the ring and get ready to sweat.
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)
- bent over torso twist (30 seconds)
- hip circle (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + slip r + Cross (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 2
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Jab + Cross + slip r + slip l (30 seconds)
- Jab + Cross + Jab + Cross + slip r + slip l + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- side plank (left only for 30 seconds)
- side plank (right only for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + slip l + slip r + Cross (30 seconds)
- Jab + slip l + slip r + Cross + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- cross climber (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 4
- Jab + Cross (elevator for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + slip l + slip r (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + slip l + slip r + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- curtsy lunge (left only for 30 seconds)
- curtsy lunge (right only for 30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + slip r + slip l + slip r (30 seconds)
- Jab + Cross + slip r + slip l + slip r + Cross + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- pushup (30 seconds)
- burpee (30 seconds)
- Rest
ROUND 6
- Jab + Cross (elevator for 30 seconds)
- Jab + Rear Hook + slip r + Rear Hook (30 seconds)
- Jab + Rear Hook + slip r + Rear Hook + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- boxers twist (30 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 7
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + slip l + Lead Uppercut (30 seconds)
- Cross + Lead Hook + slip l + Lead Uppercut + slip l + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- plank (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 8
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + slip r + Rear Uppercut + slip r + Rear Hook (30 seconds)
- Jab + Cross + slip r + Rear Uppercut + slip r + Rear Hook + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- lunge (30 seconds)
- jump switch lunge (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
