8
RNDS
Intermediate Boxing Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1310
Shanie Smash is back with a tough 8-rounder that includes some challenging punch combinations.
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)
- torso twist (30 seconds)
- hip rotation (30 seconds)
- Rest
ROUND 1
- Jab + Cross + roll r + roll l (30 seconds)
- Lead Hook + Rear Hook + slip r + slip l (30 seconds)
- jump switch lunge (30 seconds)
- Jab + Cross to the Body + Lead Hook + Cross (60 seconds)
- power 180 + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + slip r + Cross + Lead Uppercut (60 seconds)
- jumping jack (30 seconds)
- Jab + Cross + slip r + Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Cross + roll r + Rear Hook to the Body + Rear Hook (60 seconds)
- burpee (30 seconds)
- Cross + roll r + Rear Hook to the Body + Rear Hook + Lead Hook + Cross (60 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- squat jump (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Cross to the Body + Lead Hook to the Body (60 seconds)
- Rest
ROUND 5
- Jab + Cross (power coast for 30 seconds)
- Jab + slip l + Lead Uppercut + Lead Hook (60 seconds)
- lunge - Punch (30 seconds)
- Jab + slip l + Lead Uppercut + Lead Hook + Cross + slip r + Cross (60 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Jab + Cross + Jab + Cross + back + Cross (60 seconds)
- boxers jack (30 seconds)
- Jab + Cross + Jab + Cross + back + Cross + Lead Hook + Cross (60 seconds)
- Rest
ROUND 7
- Rear Hook + Lead Hook + Cross (coast for 30 seconds)
- Jab + Jab + Rear Hook (60 seconds)
- high knees (30 seconds)
- Jab + Jab + Rear Hook + Lead Uppercut + Cross + Lead Hook (60 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- side plank (60 seconds)
- plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
