Shanie Smash Workout

10

RNDS

Shanie Smash Workout

Shanie Smash

OPEN


Duration

40

Min


Total Punch Goal


This 10-rounder from Shanie is on one! It's one of those workouts where after you fight through it, you will feel like you can fight through ANYTHING! After all, that's what FightCamp is for isn't it? Keep up with Shanie on Instagram by following @shanie

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)
  • Jab + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat jump (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat jump (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (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 4

  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • power 180 + 3/4 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat jump (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+sprawl (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat jump (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + squat jump + squat jump (60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (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 9

  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (30 seconds) Light Jump Rope (30 seconds)
  • leg raise (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • power 180 + 3/4 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 + 3/4 + 3/4 (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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