8
RNDS
Full Body Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
1030
Shanie Smash is back with a killer 8 round full body workout! You ready?
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)
- leg swing (60 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- side lunge (right only for 30 seconds)
- side lunge (left only for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Hook + squat + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- superman (60 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Lead Hook + Rear Hook + squat + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Cross (30 seconds)
- burpee (60 seconds)
- Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 4
- lunge - Punch (30 seconds)
- Lead Hook + Cross + Lead Hook (30 seconds)
- hip thrust (60 seconds)
- Lead Hook + Cross + Lead Hook (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 5
- Jab + Cross (elevator for 30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- curtsy lunge (right only for 30 seconds)
- curtsy lunge (left only for 30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 6
- Lead Hook + Rear Hook + squat + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- m. climber (60 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + squat + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Rear Hook (30 seconds)
- crunch (60 seconds)
- Jab + Jab + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 8
- lunge - Punch (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- squat (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- lunge - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
