10
RNDS
Shanie Smash Workout
Shanie Smash
OPEN
Duration
40
Min
Total Punch Goal
1365
Join Shanie for this really tough 10-round, Open level workout that is perfect for those looking for a physical challenge!
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
- arms circle (30 seconds)
- hip circle (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross + Lead Hook + Cross + roll r (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- bicycle (30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll l (30 seconds)
- Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- crunch (30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook + Lead Uppercut + Rear Hook (60 seconds)
- Jab + Rear Hook + Lead Uppercut + Rear Hook + roll r (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross + Lead Uppercut (60 seconds)
- Jab + Jab + Cross + Lead Uppercut + roll l (30 seconds)
- Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 5
- Lead Hook + Cross + Lead Hook + Rear Hook (60 seconds)
- Lead Hook + Cross + Lead Hook + Rear Hook + roll r (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- knee to elbow crunch (30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + Cross + roll r (30 seconds)
- Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- bicycle (30 seconds)
- Rest
ROUND 7
- Rear Hook + Lead Uppercut + Cross + Lead Uppercut (60 seconds)
- Rear Hook + Lead Uppercut + Cross + Lead Uppercut + roll l (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- crunch (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross + roll r (30 seconds)
- Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 9
- Jab + Rear Hook + Lead Hook + Rear Uppercut (60 seconds)
- Jab + Rear Hook + Lead Hook + Rear Uppercut + roll r (30 seconds)
- Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 10
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll l (30 seconds)
- Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
- knee to elbow crunch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
