8
RNDS
Pure Striking Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1330
Nothing but punches today! Join Shanie Smash for 8 rounds of hard work!
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)
- arms circle (30 seconds)
- hip circle (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + slip r (30 seconds)
- Jab + Cross + slip r + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 2
- Cross (30 seconds)
- Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + slip l (30 seconds)
- Cross + Lead Hook + slip l + Lead Hook + Cross (60 seconds)
- Cross + Lead Hook (power coast for 30 seconds)
- Rest
ROUND 3
- Jab (30 seconds)
- Jab + Lead Hook (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Lead Hook + Cross + roll r (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Jab (30 seconds)
- Jab + Rear Hook (30 seconds)
- Jab + Rear Hook + Lead Uppercut (30 seconds)
- Jab + Rear Hook + Lead Uppercut + slip l + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 5
- Rear Uppercut (30 seconds)
- Rear Uppercut + Lead Uppercut (30 seconds)
- Rear Uppercut + Lead Uppercut + slip l + slip r (30 seconds)
- Rear Uppercut + Lead Uppercut + slip l + slip r + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 6
- Jab (30 seconds)
- Jab + Cross to the Body (30 seconds)
- Jab + Cross to the Body + Cross (30 seconds)
- Jab + Cross to the Body + Cross + Lead Uppercut (60 seconds)
- Jab to the Body + Cross to the Body (power coast for 30 seconds)
- Rest
ROUND 7
- Lead Hook (30 seconds)
- Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook + roll r + roll l (30 seconds)
- Lead Hook + Rear Hook + roll r + roll l + Lead Hook + Cross + Lead Hook (60 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 8
- Jab + Jab to the Body (30 seconds)
- Jab + Jab to the Body + Cross (30 seconds)
- Jab + Jab to the Body + Cross + roll r (30 seconds)
- Jab + Jab to the Body + Cross + roll r + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
