8
RNDS
Intermediate Boxing Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1180
Shanie steps the skill level up a bit in this 8-round, intermediate workout. Get ready to throw some combos!
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)
- punch across body (30 seconds)
- rotating hip (30 seconds)
- Rest
ROUND 1
- Jab + Cross + roll r + slip l + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- lunge to Punches (30 seconds)
- Jab + Cross + roll r + slip l + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + slip l + roll r + Rear Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- situp + Jab + Cross (30 seconds)
- Cross + Lead Hook + slip l + roll r + Rear Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 3
- Cross + Lead Uppercut + Cross + back + Cross (30 seconds)
- power punch (right only for 30 seconds)
- squat hold + Jab + Cross + Jab + Cross + jump (30 seconds)
- Cross + Lead Uppercut + Cross + back + Cross (30 seconds)
- power punch (left only for 30 seconds)
- squat hold + Jab + Cross + Jab + Cross + jump (30 seconds)
- Rest
ROUND 4
- Jab + Rear Uppercut to the Body + Lead Hook + Cross + Jab + Jab (30 seconds)
- plank to Punches (30 seconds)
- burpee (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + roll r + slip l + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- lunge to Punches (30 seconds)
- Jab + Cross + roll r + slip l + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + slip l + roll r + Rear Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- situp + Jab + Cross (30 seconds)
- Cross + Lead Hook + slip l + roll r + Rear Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 7
- Cross + Lead Uppercut + Cross + back + Cross (30 seconds)
- power punch (right only for 30 seconds)
- squat hold + Jab + Cross + Jab + Cross + jump (30 seconds)
- Cross + Lead Uppercut + Cross + back + Cross (30 seconds)
- power punch (right only for 30 seconds)
- squat hold + Jab + Cross + Jab + Cross + jump (30 seconds)
- Rest
ROUND 8
- Jab + Rear Uppercut to the Body + Lead Hook + Cross + Jab + Jab (30 seconds)
- plank to Punches (30 seconds)
- burpee (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
