Pure Striking Workout

4

RNDS

Pure Striking Workout

Shanie Smash

INTERMEDIATE


Duration

15

Min


Total Punch Goal

760


Nothing but strikes on this 4 rounder from Shanie 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) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • knee pull (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Cross + slip r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + roll l + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Cross to the Body + Lead Hook + Cross + slip r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + Cross + slip r + Rear Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Hook + roll l + Lead Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + slip l + Jab + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut to the Body + slip r + Rear Uppercut to the Body + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + slip l + Lead Uppercut + Rear Hook (60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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