8
RNDS
Intermediate Boxing Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1345
Join this pro MMA fighter and mom of two for 8 tough rounds designed for those who are looking for a challenge!
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
- boxers jack (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- m. climber (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Jab + Cross + Lead Hook + Rear Hook to the Body (60 seconds)
- plank - Punch (30 seconds)
- shoulder tap (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body (power coast for 30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- squat hold (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- power 180 + Lead Hook + Lead Hook + power 180 + Rear Hook + Rear Hook (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- power 180 + Lead Hook + Lead Hook + power 180 + Rear Hook + Rear Hook (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- power 180 + Lead Hook + Lead Hook + power 180 + Rear Hook + Rear Hook (30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + slip l + Lead Hook + Cross + slip r + Rear Hook to the Body (60 seconds)
- plank - Punch (30 seconds)
- shoulder tap (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 6
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (60 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- squat hold (30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- squat + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- Rest
ROUND 8
- freestyle (coast for 30 seconds)
- power 180 + Lead Hook + Lead Hook + power 180 + Rear Hook + Rear Hook (30 seconds)
- freestyle (coast for 30 seconds)
- power 180 + Lead Hook + Lead Hook + power 180 + Rear Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
