8
RNDS
Lower Body Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
1190
Today is a good day for leg day! Shanie Smash is back with 8 rounds of boxing that will make your lower body stronger.
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 (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat (60 seconds)
- Cross + Lead Hook + Cross + Lead Hook (60 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- lunge (60 seconds)
- Jab + Jab + Cross + Lead Hook (60 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- side lunge (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Cross (60 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- curtsy lunge (60 seconds)
- Jab + Jab + Cross + Lead Uppercut (60 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat (60 seconds)
- Lead Hook + Cross + Lead Hook + Rear Uppercut (60 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- lunge (60 seconds)
- Jab + Cross + Jab + Rear Hook (60 seconds)
- Rest
ROUND 7
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- side lunge (60 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Rest
ROUND 8
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- curtsy lunge (60 seconds)
- Jab + Rear Hook + Lead Uppercut (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
