Leg & Booty Workout

8

RNDS

Leg & Booty Workout

Shanie Smash

OPEN


Duration

30

Min


Total Punch Goal

1360


What's up. What's up. Shanie Smash is back! Your legs & booty will thank you when this workout is done!

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

  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • side lunge (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook + Cross + Jab (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (left only for 30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Hook + Lead Uppercut + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • squat + squat jump (60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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