8
RNDS
Punches in Bunches Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
2175
Get ready to throw over 2000 punches in this 8-Round, Intermediate-level workout.
We asked Shanie to take it easier on you but it's just not her style 😉
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
- boxers bounce (30 seconds)
- hip rotation (30 seconds)
- boxers jack (30 seconds)
- arm circle (30 seconds)
- Rest
ROUND 1
- Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 3
- Jab + Jab + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Rest
ROUND 5
- Jab + Cross (burnout for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook to the Body + Lead Hook + Rear Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 8
- Jab + Cross (burnout for 30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- squat + Jab + Cross + Jab + Cross + jump (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
