Full Body Workout

10

RNDS

Full Body Workout

Shanie Smash

OPEN


Duration

40

Min


Total Punch Goal


Shanie designed this 10-round, Open-level workout so that you feel it from head to toe! Let's Get it!! Keep up with Shanie on Instagram by following @shaniesmash

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

  • slip (30 seconds) Light Jump Rope (30 seconds)
  • roll (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • squat (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • squat hop (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat hop (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • up/down (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • up/down (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + Jab + Cross + Jab + Cross + jump (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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