8
RNDS
Punch Burnout Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
Her nickname is Shanie Smash for a reason. This mom of 2 and former MMA fighter is fierce and brings every bit of that fierceness into her workouts. Join Shanie for this killer, 8-round Intermediate workout.
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
- jumping jack (30 seconds)
- boxers jack (30 seconds)
- punch across body (30 seconds)
- knee circle (30 seconds)
- Rest
ROUND 1
- lunge + Lead Hook + Rear Hook (30 seconds)
- lunge + Rear Hook + Lead Hook (30 seconds)
- boxers jack (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- lunge + Lead Hook + Rear Hook (30 seconds)
- lunge + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 2
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- triceps dip (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 4
- Jab + Cross (burnout for 30 seconds)
- squat (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- squat (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat (30 seconds)
- Rest
ROUND 5
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Cross (30 seconds)
- superman (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- superman (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- superman (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- triceps dip (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- shoulder tap (30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- triceps dip (30 seconds)
- Rest
ROUND 8
- Jab + Cross (burnout for 30 seconds)
- squat (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- squat (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
