Quick Core Burner Workout

4

RNDS

Quick Core Burner Workout

Shanie Smash

OPEN


Duration

15

Min


Total Punch Goal


This 4-round, Open level workout places a strong focus on the lower abs. Keep up with Shanie by following her on IG @shaniesmash

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

  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • boxers jack (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • leg lift (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • leg lift (30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Jab + Cross + Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • toe touch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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