10
RNDS
Shanie Smash Workout
Shanie Smash
OPEN
Duration
40
Min
Total Punch Goal
1630
If you are looking for a killer workout you came to the right place. Shanie Smash has a 10 rounder for you that you will definitely be happy you worked through. We know you’ve got it in you, lets get it out of you!
Keep up with Shanie on Instagram by fol
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
- high knees + Jab + Cross (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- boxers jack (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Rear Hook + Lead Hook (30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Jab + Lead Hook + Rear Hook (30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Jab + Lead Hook + Rear Hook + Jab + Rear Hook + Lead Hook (60 seconds)
- Rest
ROUND 2
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Rest
ROUND 3
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- plank + punch (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 4
- boxers bounce (30 seconds)
- freestyle (coast for 30 seconds)
- lateral lunge (30 seconds)
- boxers bounce (30 seconds)
- freestyle (coast for 30 seconds)
- lateral lunge (30 seconds)
- Rest
ROUND 5
- Rear Hook to the Body + Rear Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook to the Body + Lead Hook to the Body + Lead Hook to the Body + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Rear Hook to the Body + Lead Hook + Lead Hook to the Body + Lead Hook to the Body + Lead Hook to the Body + Rear Hook (60 seconds)
- Rest
ROUND 6
- flutter kick (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- flutter kick (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 7
- Cross + Lead Uppercut + Cross (30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + Lead Uppercut + Cross (60 seconds)
- Rest
ROUND 8
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- power 180 + 3/4 + 3/4 (30 seconds)
- Rest
ROUND 9
- boxers bounce (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- boxers bounce (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 10
- Jab + Lead Hook + Rear Hook + Jab + Rear Hook + Lead Hook (60 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
