8
RNDS
Kick with Shanie Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
880
Shanie Smash takes us through a hardcore 8-round kickboxing workout. Let's get it!!
If you are new to kickboxing or want to brush up on your technique, please review our tutorial videos led by Coach Aaron.
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
- jumping jack (30 seconds)
- toe touch (30 seconds)
- leg swing (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Lead Hook + Cross + Lead Kick (30 seconds)
- squat (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Lead Hook + Cross + Lead Kick (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Rest
ROUND 2
- Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Hook + Cross + Lead Hook + Rear Kick (30 seconds)
- reverse lunge (30 seconds)
- Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Hook + Cross + Lead Hook + Rear Kick (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Rest
ROUND 3
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
- Jab + Cross + Lead Uppercut (30 seconds)
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
- Jab + Cross + Lead Uppercut (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Rear Kick + l check (60 seconds)
- plank - Punch (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Kick + l check (60 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Uppercut + Lead Kick (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Kick (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 6
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Kick (30 seconds)
- Lead Hook + Rear Hook + Lead Kick + Lead Kick (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Hook + Rear Hook + Rear Kick (30 seconds)
- Lead Hook + Rear Hook + Rear Kick + Rear Kick (30 seconds)
- Rest
ROUND 7
- lfk (coast for 30 seconds)
- rfk (coast for 30 seconds)
- Lead Kick (coast for 30 seconds)
- Rear Kick (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Cross (60 seconds)
- Rest
ROUND 8
- pot shot (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Kick + Rear Kick (coast for 30 seconds)
- pot shot (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Kick + Rear Kick (coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
