10
RNDS
Shanie Smash Workout
Shanie Smash
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1265
Let's get IT!!! Shanie is back with 10, hard rounds built for those at any skill level.
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)
- punch across body (30 seconds)
- hip rotation (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + slip r + Jab + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- squat (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- burpee (30 seconds)
- Rest
ROUND 2
- Lead Hook + roll l + Lead Hook to the Body + Rear Hook (30 seconds)
- Lead Hook + roll l + Lead Hook to the Body + Rear Hook + Lead Uppercut + Cross (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- Jab + Cross + slip r + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 3
- Jab + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook + Cross + Lead Hook (30 seconds)
- curtsy lunge (30 seconds)
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- Cross + Rear Uppercut + Rear Hook + Lead Hook + Cross + Lead Hook (30 seconds)
- burpee (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Rear Hook + Lead Hook + Cross + Jab (30 seconds)
- squat hold (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- squat hold + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 5
- Rear Hook + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Rear Hook + Lead Uppercut + Cross + Lead Hook + slip l + Lead Hook (30 seconds)
- jump switch lunge (30 seconds)
- Jab + Jab to the Body + Jab + Jab (30 seconds)
- Cross + Cross to the Body + Cross + Cross (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + slip r + Jab + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Hook (30 seconds)
- squat (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- burpee (30 seconds)
- Rest
ROUND 7
- Lead Hook + roll l + Lead Hook to the Body + Rear Hook (30 seconds)
- Lead Hook + roll l + Lead Hook to the Body + Rear Hook + Lead Uppercut + Cross (30 seconds)
- squat jump (30 seconds)
- Jab + Cross + slip r + slip l (30 seconds)
- Jab + Cross + slip r + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 8
- Jab + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Jab + Lead Uppercut to the Body + Lead Hook + Cross + Lead Hook (30 seconds)
- curtsy lunge (30 seconds)
- Cross + Rear Uppercut + Rear Hook (30 seconds)
- Cross + Rear Uppercut + Rear Hook + Lead Hook + Cross + Lead Hook (30 seconds)
- burpee (30 seconds)
- Rest
ROUND 9
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Rear Hook + Lead Hook + Cross + Jab (30 seconds)
- squat hold (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- squat hold + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 10
- Rear Hook + Lead Uppercut + Cross + Lead Hook (30 seconds)
- Rear Hook + Lead Uppercut + Cross + Lead Hook + slip l + Lead Hook (30 seconds)
- jump switch lunge (30 seconds)
- Jab + Jab to the Body + Jab + Jab (30 seconds)
- Cross + Cross to the Body + Cross + Cross (30 seconds)
- lunge - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
