10
RNDS
Lower Body Workout
Shanie Smash
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1485
Shanie is coming at you with a 10-Round, Intermediate workout that includes some fun and challenging punch combos.
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
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (60 seconds)
- lunge - Punch (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Jab + Jab + Cross + Lead Hook + Rear Hook to the Body (60 seconds)
- squat hold + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- hip thrust (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- squat + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (60 seconds)
- lunge - Punch (30 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip r + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook (60 seconds)
- squat hold + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- leg extension + hip thrust (30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + slip l + Lead Hook (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Cross + Lead Hook (60 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- leg extension + hip thrust (30 seconds)
- Rest
ROUND 6
- Jab + Rear Hook + Jab + Rear Hook (30 seconds)
- squat hold + Jab + Cross (30 seconds)
- Jab + Rear Hook + Jab + Rear Hook + slip r + slip l + roll r (60 seconds)
- lunge - Punch (30 seconds)
- high knees (30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + Cross + Lead Hook + roll l + slip r (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- jump switch lunge (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Cross + Lead Hook + Cross (60 seconds)
- squat hold + Lead Uppercut + Rear Uppercut (30 seconds)
- squat (30 seconds)
- Rest
ROUND 9
- Jab to the Body + Jab + roll l + Lead Uppercut + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab to the Body + Jab + roll l + Lead Uppercut + Cross + Lead Hook (60 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- curtsy lunge (30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- burpee (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
