Shanie Smash Workout

8

RNDS

Shanie Smash Workout

Shanie Smash

INTERMEDIATE


Duration

30

Min


Total Punch Goal


Get ready to throw some hands in this 8-round, Open workout from Shanie Smash! Keep up with Shanie on IG by following @shaniesmash

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.


Body Weight Exercises
Squat
Plank
Sit-up

WARMUP

30s

JUMPING JACK

30s

PUNCH ACROSS BODY

30s

BOXERS JACK

30s

SQUAT

3

SQUAT

4

60s

REST

ROUND 1

60s

1

SLIP

2

5

2

30s

PLANK

PUNCH

30s

BOXERS BOUNCE

60s

1

SLIP

FREESTYLE

60s

REST

ROUND 2

30s

SLIP

ROLL

3

2

3

30s

SQUAT JACK

30s

SLIP

ROLL

3

2

3

30s

SQUAT JACK

30s

SLIP

ROLL

3

2

3

30s

SQUAT JACK

60s

REST

ROUND 3

60s

SLIP

ROLL

3

2

3

2

1

1

30s

POWER 180

3/4

30s

BOXERS BOUNCE

60s

SLIP

ROLL

FREESTYLE

60s

REST

ROUND 4

30s

COAST

1

2

30s

POWER COAST

1

2

30s

COAST

6

5

30s

POWER COAST

3

4

30s

COAST

FREESTYLE

30s

BURNOUT

FREESTYLE

60s

REST

ROUND 5

30s

1

3

2

BACK

2

30s

SQUAT JACK

30s

1

3

2

BACK

2

30s

SQUAT JACK

30s

1

3

2

BACK

2

30s

SQUAT JACK

60s

REST

ROUND 6

60s

1

3

2

BACK

2

3

2B

30s

PLANK

PUNCH

30s

BOXERS BOUNCE

60s

1

3

2

BACK

FREESTYLE

60s

REST

ROUND 7

30s

6

5

6

5

6

3

30s

SITUP

1

2

30s

6

5

6

5

6

3

30s

POWER 180

3/4

30s

6

5

6

5

6

3

30s

PLANK

PUNCH

60s

REST

ROUND 8

30s

COAST

1

2

30s

POWER COAST

1

2

30s

COAST

6

5

30s

POWER COAST

3

4

30s

COAST

FREESTYLE

30s

BURNOUT

FREESTYLE

COOLDOWN

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