8
RNDS
Hands with Shanie Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1175
Shanie steps up the combo complexity in this 8-round, Intermediate workout. Get it!
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
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip rotation (30 seconds)
- boxers jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross + slip + slip + Lead Hook + Rear Hook + slip + slip + Lead Uppercut + Rear Uppercut + slip + slip (60 seconds)
- pushup (30 seconds)
- Jab + Cross + roll + roll + Lead Hook + Rear Hook + roll + roll + Lead Uppercut + Rear Uppercut + roll + roll (60 seconds)
- plank (30 seconds)
- Rest
ROUND 2
- Jab + Cross + slip r + Cross + Lead Hook + slip l (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook + Cross + roll r (60 seconds)
- squat hold + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip r + slip l + roll r + Cross + Lead Hook (60 seconds)
- freestyle + sprawl (30 seconds)
- Lead Uppercut + Cross + slip r + Rear Uppercut + Lead Hook + slip l (60 seconds)
- freestyle + sprawl (30 seconds)
- Rest
ROUND 4
- slip r + Rear Hook to the Body + slip r + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- slip l + Lead Hook to the Body + slip l + Lead Hook (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip + slip + Lead Hook + Rear Hook + slip + slip + Lead Uppercut + Rear Uppercut + slip + slip (60 seconds)
- pushup (30 seconds)
- Jab + Cross + roll + roll + Lead Hook + Rear Hook + roll + roll + Lead Uppercut + Rear Uppercut + roll + roll (60 seconds)
- plank (30 seconds)
- Rest
ROUND 6
- Jab + Cross + slip r + Cross + Lead Hook + slip l (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook + Cross + roll r (60 seconds)
- squat hold + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip r + slip l + roll r + Cross + Lead Hook (60 seconds)
- freestyle + sprawl (30 seconds)
- Lead Uppercut + Cross + slip r + Rear Uppercut + Lead Hook + slip l (60 seconds)
- freestyle + sprawl (30 seconds)
- Rest
ROUND 8
- slip r + Rear Hook to the Body + slip r + Rear Hook (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- slip l + Lead Hook to the Body + slip l + Lead Hook (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
