Kickboxing With Shanie Smash Workout

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!

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches and kicks along with the numbers and symbols used to represent them:

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.

WARMUP

30s

ARMS CIRCLE

30s

TORSO TWIST

30s

KNEE PULL

30s

HIP CIRCLE

60s

REST

ROUND 1

30s

1

RK

30s

2

LK

60s

SQUAT

60s

1

RK

2

3

60s

REST

ROUND 2

30s

1

RK

30s

2

LK

60s

TRICEPS DIP

60s

1

2

LK

2

60s

REST

ROUND 3

30s

1

RK

30s

2

LK

60s

CURTSY LUNGE

60s

1

1

1

RK

60s

REST

ROUND 4

30s

1

RK

30s

2

LK

30s

RIGHT ONLY

SIDE PLANK

30s

LEFT ONLY

SIDE PLANK

60s

2

5

2

LK

60s

REST

ROUND 5

30s

1

RK

30s

2

LK

60s

HIP THRUST

60s

1

2

5

RK

60s

REST

ROUND 6

30s

1

RK

30s

2

LK

60s

SQUAT PULSE

60s

1

4

3

6

LK

60s

REST

ROUND 7

30s

1

RK

30s

2

LK

60s

CRUNCH

60s

1

1

3

RK

60s

REST

ROUND 8

30s

1

RK

30s

2

LK

60s

BURPEE

60s

BURNOUT

FREESTYLE

COOLDOWN

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