Planks & Punches Workout

8

RNDS

Planks & Punches Workout

Shanie Smash

OPEN


Duration

30

Min


Total Punch Goal

1060


Join this mom and pro MMA fighter for 8 hard-fought rounds of Boxing. Let’s get it!!

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 circles (30 seconds) Light Jump Rope (30 seconds)
  • knee pull (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • situp + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • side plank (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • side plank (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Jab + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • bicycle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • crunch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • situp + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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