Shanie Smash Workout

8

RNDS

Shanie Smash Workout

Shanie Smash

OPEN


Duration

30

Min


Total Punch Goal

1070


Join this former pro MMA fighter for 8 hard rounds of boxing in this 8-round, Open workout.

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) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • hip circle (30 seconds) Light Jump Rope (30 seconds)
  • punch across body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • squat + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • plank (30 seconds) Light Jump Rope (30 seconds)
  • pushup (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • knee to elbow crunch (30 seconds) Light Jump Rope (30 seconds)
  • bicycle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • squat + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + Rear Hook + Lead Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • lunge (30 seconds) Light Jump Rope (30 seconds)
  • jump switch lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • elbow plank (30 seconds) Light Jump Rope (30 seconds)
  • plank jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • squat + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Cross + Lead Uppercut + Cross (60 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • raised leg crunch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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