10
RNDS
Shanie Smash Workout
Shanie Smash
OPEN
Duration
40
Min
Total Punch Goal
1835
Prepare to get Shanie Smashed! This 10-rounder will definitely hit you in all the right places.
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)
- torso twist (30 seconds)
- hip rotation (30 seconds)
- Rest
ROUND 1
- lunge - Punch (30 seconds)
- Jab + Jab + Cross + Lead Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross + Lead Hook (burnout for 30 seconds)
- burpee (30 seconds)
- Rest
ROUND 2
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Jab + Rear Hook + Lead Uppercut + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + Rear Hook + Lead Uppercut + Cross (burnout for 30 seconds)
- reverse lunge (30 seconds)
- Rest
ROUND 3
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross to the Body + Lead Hook + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross to the Body + Lead Hook + Cross (burnout for 30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 4
- lunge - Punch (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 5
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Jab + Cross + slip r + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + slip r + Cross (burnout for 30 seconds)
- squat (30 seconds)
- Rest
ROUND 6
- Jab + Cross (elevator for 30 seconds)
- Cross + Lead Hook + slip l + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Cross + Lead Hook + slip l + Lead Hook (burnout for 30 seconds)
- pushup (30 seconds)
- Rest
ROUND 7
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook (60 seconds)
- Jab + Cross + Lead Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook (burnout for 30 seconds)
- curtsy lunge (30 seconds)
- Rest
ROUND 8
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Lead Uppercut + Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Cross + Lead Uppercut + Cross + Lead Hook (burnout for 30 seconds)
- cross climber (30 seconds)
- Rest
ROUND 9
- Jab + Cross (elevator for 30 seconds)
- Rear Uppercut + Lead Hook + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rear Uppercut + Lead Hook + Rear Uppercut + Lead Hook + Cross (burnout for 30 seconds)
- plank jack (30 seconds)
- Rest
ROUND 10
- Jab + Cross + Lead Hook + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross (power coast for 30 seconds)
- squat jump (30 seconds)
- Jab + Cross + Lead Hook + Cross (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- plank (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
