4
RNDS
Lower Body Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
580
It's always a good day for leg day! Join Shanie in this 4 rounder and get sweating.
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)
- torso twist (30 seconds)
- hip circle (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- side lunge (right only for 30 seconds)
- side lunge (left only for 30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Jab + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- reverse lunge (right only for 30 seconds)
- reverse lunge (left only for 30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + Cross + Lead Uppercut (30 seconds)
- curtsy lunge (right only for 30 seconds)
- curtsy lunge (left only for 30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Jab + Rear Hook + Lead Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Hook (35 seconds)
- squat (25 seconds)
- squat jump (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
