Lower Body Workout

8

RNDS

Lower Body Workout

Shanie Smash

OPEN


Duration

30

Min


Total Punch Goal

920


Shanie Smash is back with another lower body 8 rounder!

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)
  • leg swing (60 seconds) Light Jump Rope (30 seconds)
  • punch across body (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)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 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)
  • curtsy lunge (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lunge (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge (30 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)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (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)
  • curtsy lunge (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • curtsy lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • lunge (right only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge (left only for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • lunge (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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