8
RNDS
Punch Combo Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1345
Shanie steps up the combo complexity level a little bit in this fun and challenging 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
- neck circle (30 seconds)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- boxers jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Jab + Jab (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Jab + Jab + Cross to the Body (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- bicycle (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Uppercut + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + slip l + Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- leg raise (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Cross to the Body (60 seconds)
- Jab + 2+squat hold (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Cross to the Body + Lead Hook to the Body + Cross (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- crunch (30 seconds)
- Rest
ROUND 4
- Lead Hook + Rear Hook + roll r + Rear Hook to the Body (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook + roll r + Rear Hook to the Body + Lead Uppercut to the Body + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Jab + Jab (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Jab + Jab + Cross to the Body (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- bicycle (30 seconds)
- Rest
ROUND 6
- Jab + Jab + Rear Uppercut + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Jab + Rear Uppercut + Lead Hook + slip l + Lead Hook + Cross + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- leg raise (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Cross to the Body (60 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Uppercut to the Body + Cross to the Body + Lead Hook to the Body + Cross (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- crunch (30 seconds)
- Rest
ROUND 8
- Lead Hook + Rear Hook + roll r + Rear Hook to the Body (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook + roll r + Rear Hook to the Body + Lead Uppercut to the Body + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- plank - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
