8
RNDS
Power Coast Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
1050
Join this mom of 2 and MMA fighter for 8 rounds that will show you why they call her SMASH!
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 circle (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- knee to elbow crunch (60 seconds)
- Rest
ROUND 2
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Cross + Lead Uppercut (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- cross climber (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Uppercut (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- boxers twist (30 seconds)
- crunch (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- side plank (60 seconds)
- Rest
ROUND 5
- Jab + Cross (power coast for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook + Lead Uppercut (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- situp + Jab + Cross (60 seconds)
- Rest
ROUND 6
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Hook (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- shoulder tap (30 seconds)
- cross climber (30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Cross + Lead Hook + Cross + Jab + Jab (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- raised leg crunch (30 seconds)
- scissor (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross (30 seconds)
- pot shot (60 seconds)
- freestyle (burnout for 30 seconds)
- plank - Punch (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
