8
RNDS
Kickboxing With Shanie Smash Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
475
Get ready to be Shanie Smashed with this 8 round open kickboxing workout!
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
- arms circle (30 seconds)
- torso twist (30 seconds)
- knee pull (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- squat (60 seconds)
- Jab + Rear Kick + Cross + Lead Hook (60 seconds)
- Rest
ROUND 2
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- triceps dip (60 seconds)
- Jab + Cross + Lead Kick + Cross (60 seconds)
- Rest
ROUND 3
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- curtsy lunge (60 seconds)
- Jab + Jab + Jab + Rear Kick (60 seconds)
- Rest
ROUND 4
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- side plank (right only for 30 seconds)
- side plank (left only for 30 seconds)
- Cross + Lead Uppercut + Cross + Lead Kick (60 seconds)
- Rest
ROUND 5
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- hip thrust (60 seconds)
- Jab + Cross + Lead Uppercut + Rear Kick (60 seconds)
- Rest
ROUND 6
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- squat pulse (60 seconds)
- Jab + Rear Hook + Lead Hook + Rear Uppercut + Lead Kick (60 seconds)
- Rest
ROUND 7
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- crunch (60 seconds)
- Jab + Jab + Lead Hook + Rear Kick (60 seconds)
- Rest
ROUND 8
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- burpee (60 seconds)
- freestyle (burnout for 60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
