4
RNDS
Lower Body Kicking Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
440
It is a great day for leg day! Join Shanie Smash in these 4 rounds of lower body kickboxing.
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)
- leg swing (60 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Cross + Lead Uppercut + Cross (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Kick (30 seconds)
- Cross + Lead Uppercut + Cross (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Kick (30 seconds)
- squat (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook + Lead Hook (30 seconds)
- Jab + Rear Hook + Lead Hook + Rear Kick (30 seconds)
- Jab + Rear Hook + Lead Hook (30 seconds)
- Jab + Rear Hook + Lead Hook + Rear Kick (30 seconds)
- hip thrust (60 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- Jab + Jab + Cross (30 seconds)
- Jab + Jab + Cross + Lead Kick (30 seconds)
- curtsy lunge (60 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Kick (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Kick (30 seconds)
- lunge (30 seconds)
- jump switch lunge (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
