4
RNDS
Pure Punching Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
1000
By popular demand, Shanie will deliver our first ever, punching only workout. This one calles for a minimum of 1,000 punches over 4 rounds! Who better than the Queen of Smash to deliver this one! This is a 4-round, Open workout.
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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
- high knees + Jab + Cross (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- jumping jack (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + Cross + Lead Hook + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rear Hook + Rear Hook + Lead Uppercut + Lead Uppercut + Rear Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (60 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Jab + Cross + Jab + Cross (60 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
