8
RNDS
Lower Body Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
1005
Find out why they call he Shanie Smash! Shanie is back with a tough. 8-round Open-level workout perfect for those at any experience level.
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)
- hip rotation (30 seconds)
- jumping jack (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Cross (30 seconds)
- power coast + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- squat jump (30 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook + Lead Uppercut + Rear Hook (30 seconds)
- power coast + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Hook (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- hip thrust (left only for 30 seconds)
- hip thrust (right only for 30 seconds)
- Rest
ROUND 3
- Jab + Rear Uppercut + Lead Hook + Cross (30 seconds)
- power coast + Lead Hook + Rear Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- squat jack (30 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- Jab + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- power coast + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Rear Hook + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- lunge (left only for 30 seconds)
- lunge (right only for 30 seconds)
- Rest
ROUND 5
- Lead Hook + Cross + Lead Hook + Rear Uppercut (30 seconds)
- power coast + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- squat jump (30 seconds)
- squat (30 seconds)
- Rest
ROUND 6
- Jab + Jab + Cross + Lead Uppercut (30 seconds)
- power coast + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Jab + Cross + Lead Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- curtsy lunge (left only for 30 seconds)
- curtsy lunge (right only for 30 seconds)
- Rest
ROUND 7
- Rear Hook + Lead Uppercut + Rear Hook + Lead Hook (30 seconds)
- power coast + Lead Hook + Rear Hook (30 seconds)
- Rear Hook + Lead Uppercut + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- squat jack (30 seconds)
- squat (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Uppercut + Rear Hook + Lead Uppercut (30 seconds)
- power coast + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Hook + Lead Uppercut (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- jump switch lunge (30 seconds)
- reverse lunge (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
