Shanie Smash Workout

6

RNDS

Shanie Smash Workout

Shanie Smash

OPEN


Duration

20

Min


Total Punch Goal

860


Shanie is back to help you smash your way through this tough 6-rounder. Let’s get it!!!

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

ROUND 1

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

ROUND 2

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

ROUND 3

  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Rear Hook + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • hip thrust (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

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

ROUND 5

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

ROUND 6

  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • hip thrust (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Uppercut + Lead Hook + Rear Uppercut (60 seconds) Light Jump Rope (30 seconds)
  • hip thrust (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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