10
RNDS
Shanie Smash 10 Rounder Workout
Shanie Smash
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1420
These 40 minutes with Shanie Smash will leave you dripping in sweat and strong than before.
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)
- hip circle (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Jab + Cross + slip r + Cross (60 seconds)
- lunge - Punch (30 seconds)
- side plank (left only for 30 seconds)
- side plank (right only for 30 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Jab to the Body + Jab + Cross (60 seconds)
- plank - Punch (30 seconds)
- squat (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Jab + Cross (elevator for 30 seconds)
- Jab + Rear Hook + Rear Hook to the Body + Lead Uppercut (60 seconds)
- lunge - Punch (30 seconds)
- m. climber (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Cross to the Body + Lead Uppercut + Cross (60 seconds)
- plank - Punch (30 seconds)
- lunge (30 seconds)
- jump switch lunge (30 seconds)
- Rest
ROUND 5
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook to the Body + Cross (60 seconds)
- lunge - Punch (30 seconds)
- crunch (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 6
- Jab + Cross (coast for 30 seconds)
- Cross + slip r + Cross + Lead Hook (60 seconds)
- plank - Punch (30 seconds)
- side lunge (left only for 30 seconds)
- side lunge (right only for 30 seconds)
- Rest
ROUND 7
- Jab + Cross (elevator for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Rear Hook + Rear Hook to the Body (60 seconds)
- lunge - Punch (30 seconds)
- cross climber (30 seconds)
- plank (30 seconds)
- Rest
ROUND 8
- Jab + Cross (coast for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook + Cross + roll r (60 seconds)
- plank - Punch (30 seconds)
- curtsy lunge (left only for 30 seconds)
- curtsy lunge (right only for 30 seconds)
- Rest
ROUND 9
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross to the Body + Lead Hook + Cross + roll r (60 seconds)
- lunge - Punch (30 seconds)
- knee to elbow crunch (left only for 30 seconds)
- knee to elbow crunch (right only for 30 seconds)
- Rest
ROUND 10
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (60 seconds)
- plank - Punch (30 seconds)
- lunge pulse (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
