10
RNDS
Lower Body Workout
Shanie Smash
OPEN
Duration
40
Min
Total Punch Goal
1300
10 rounds with Shanie Smash! Let's work our lower body today baby!
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 Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- squat (60 seconds)
- squat hold + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- squat jack (60 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- reverse lunge (60 seconds)
- squat hold + Jab + Cross (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut (60 seconds)
- Jab + Cross (coast for 30 seconds)
- squat pulse (60 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 5
- Cross + Lead Uppercut + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- curtsy lunge (60 seconds)
- squat hold + Jab + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Rear Uppercut + Lead Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- squat (60 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 7
- Lead Hook + Rear Hook + Lead Uppercut (60 seconds)
- Jab + Cross (coast for 30 seconds)
- side lunge (60 seconds)
- squat hold + Jab + Cross (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Rear Uppercut (60 seconds)
- Jab + Cross (coast for 30 seconds)
- squat (60 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 9
- Lead Uppercut + Rear Hook + Lead Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- lunge pulse (right only for 30 seconds)
- lunge pulse (left only for 30 seconds)
- squat hold + Jab + Cross (30 seconds)
- Rest
ROUND 10
- Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- squat (30 seconds)
- squat jump (30 seconds)
- lunge - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
