10
RNDS
Shanie Smash Workout
Shanie Smash
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1565
This intermediate workout delivers tough combos and 10 rounds of fury with the one and only Shanie Smash.
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
- neck circle (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- boxers jack (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Hook + Cross + Lead Hook (60 seconds)
- m. climber (30 seconds)
- Rear Uppercut + Lead Hook + Cross + Lead Hook + roll l + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Cross + Lead Hook (60 seconds)
- up/down (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Cross + Lead Hook + slip l + Lead Hook + Cross (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 4
- slip r + Rear Hook + Lead Hook + slip l + Lead Uppercut + Rear Uppercut (60 seconds)
- triceps dip (30 seconds)
- slip r + Rear Hook + Lead Hook + slip l + Lead Uppercut + Rear Uppercut + roll r + Rear Hook + Lead Hook + Lead Hook (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 5
- Cross + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross (60 seconds)
- burpee (30 seconds)
- Cross + Lead Hook + Cross + roll r + Cross + Lead Hook + Cross + slip l + Lead Hook + Cross (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 6
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 7
- Rear Uppercut + Lead Hook + Cross + Lead Hook (60 seconds)
- m. climber (30 seconds)
- Rear Uppercut + Lead Hook + Cross + Lead Hook + roll l + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Rest
ROUND 8
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Cross + Lead Hook (60 seconds)
- up/down (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Cross + Lead Hook + slip l + Lead Hook + Cross (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 9
- slip r + Rear Hook + Lead Hook + slip l + Lead Uppercut + Rear Uppercut (60 seconds)
- triceps dip (30 seconds)
- slip r + Rear Hook + Lead Hook + slip l + Lead Uppercut + Rear Uppercut + roll r + Rear Hook + Lead Hook + Lead Hook (60 seconds)
- elbow plank (30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- freestyle (burnout for 60 seconds)
- elbow plank (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
