8
RNDS
Fullbody Kickboxing Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
780
Are you ready for 8 rounds of kickboxing with Shanie Smash?
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
LK = The Lead Kick
RK = The Rear Kick
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
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Kick (30 seconds)
- Jab + Cross + Lead Kick + Cross + Lead Hook (60 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Cross (30 seconds)
- Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- Cross + Lead Hook + Cross + Rear Kick (60 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 3
- Jab (30 seconds)
- Jab + Jab (30 seconds)
- Jab + Jab + Rear Hook (30 seconds)
- Jab + Jab + Rear Hook + Lead Kick (60 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 4
- Cross (30 seconds)
- Cross + Rear Kick (30 seconds)
- Cross + Rear Kick + Cross (30 seconds)
- Cross + Rear Kick + Cross + Lead Hook (60 seconds)
- curtsy lunge (30 seconds)
- Rest
ROUND 5
- Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Kick (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Kick + Cross (60 seconds)
- m. climber (30 seconds)
- Rest
ROUND 6
- Rear Kick (30 seconds)
- Rear Kick + Lead Hook (30 seconds)
- Rear Kick + Lead Hook + Cross (30 seconds)
- Rear Kick + Lead Hook + Cross + Lead Hook (60 seconds)
- lunge (30 seconds)
- Rest
ROUND 7
- Lead Kick (30 seconds)
- Lead Kick + Rear Hook (30 seconds)
- Lead Kick + Rear Hook + Lead Uppercut (30 seconds)
- Lead Kick + Rear Hook + Lead Uppercut + Rear Hook (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 8
- Jab (30 seconds)
- Jab + Rear Kick (30 seconds)
- Jab + Rear Kick + Cross (30 seconds)
- Jab + Rear Kick + Cross + Lead Kick (60 seconds)
- plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
