Full Booty Workout

4

RNDS

Full Booty Workout

Shanie Smash

OPEN


Duration

15

Min


Total Punch Goal


Join this mom of 2 and former pro MMA fighter who proves it's possible to get a killer workout in just 4 rounds! Your 🍑 will be sore for days but remember, pain = progress!

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.

WARMUP

30s

JUMPING JACK

30s

BOXERS JACK

30s

PUNCH ACROSS BODY

30s

KNEE CIRCLE

60s

REST

ROUND 1

30s

SQUAT

1

2

1

2

JUMP

30s

HIP THRUST

30s

SQUAT

6B

3

ROLL

30s

HIP THRUST

30s

SQUAT

5B

4

ROLL

30s

HIP THRUST

60s

REST

ROUND 2

30s

1

2

3

ROLL

3

2

ROLL

30s

SQUAT

30s

1

2

3

ROLL

3

2

ROLL

30s

SQUAT

30s

1

2

3

ROLL

3

2

ROLL

30s

SQUAT

60s

REST

ROUND 3

30s

SQUAT

1

2

1

2

JUMP

30s

HIP THRUST

30s

SQUAT

6B

3

ROLL

30s

HIP THRUST

30s

SQUAT

5B

4

ROLL

30s

HIP THRUST

60s

REST

ROUND 4

30s

1

2

3

ROLL

3

2

ROLL

X3

30s

BACK LUNGE

30s

1

2

3

ROLL

3

2

ROLL

X3

30s

BACK LUNGE

30s

1

2

3

ROLL

3

2

ROLL

X3

30s

BACK LUNGE

COOLDOWN

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