10
RNDS
Shanie Smash Workout
Shanie Smash
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1530
Who's ready to get Shanie Smashed with this 10 round intermediate boxing 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
- arms circle (30 seconds)
- hip circle (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross + roll r + Cross (60 seconds)
- squat (30 seconds)
- Jab + Cross + roll r + Cross + Lead Hook + Cross (60 seconds)
- squat (30 seconds)
- Rest
ROUND 2
- Cross + slip r + Cross + Lead Uppercut + Cross (60 seconds)
- lunge pulse (left only for 30 seconds)
- Cross + slip r + Cross + Lead Uppercut + Cross + slip r + Cross (60 seconds)
- lunge pulse (right only for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Hook + slip l + Lead Hook (60 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Hook + Cross (60 seconds)
- squat (30 seconds)
- Rest
ROUND 4
- Jab + Cross to the Body + Lead Hook + Cross (60 seconds)
- curtsy lunge (left only for 30 seconds)
- Jab + Cross to the Body + Lead Hook + Cross + slip r + Cross (60 seconds)
- curtsy lunge (right only for 30 seconds)
- Rest
ROUND 5
- Jab + Jab + Rear Uppercut to the Body + Lead Hook (60 seconds)
- squat (30 seconds)
- Jab + Jab + Rear Uppercut to the Body + Lead Hook + slip l + Lead Hook + Cross + Lead Hook (60 seconds)
- squat (30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (60 seconds)
- reverse lunge (left only for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook + roll r + roll l + roll r (60 seconds)
- reverse lunge (right only for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + slip r + slip l (60 seconds)
- squat (30 seconds)
- Jab + Cross + Jab + Cross + slip r + slip l + Jab + Cross + Lead Hook to the Body (60 seconds)
- squat (30 seconds)
- Rest
ROUND 8
- Jab + Rear Hook + slip r + Rear Hook to the Body + Lead Hook (60 seconds)
- side lunge (left only for 30 seconds)
- Jab + Rear Hook + slip r + Rear Hook to the Body + Lead Hook + Cross (60 seconds)
- side lunge (right only for 30 seconds)
- Rest
ROUND 9
- Jab + Cross + Lead Hook + slip l + roll r (60 seconds)
- squat (30 seconds)
- Jab + Cross + Lead Hook + slip l + roll r + Cross + Lead Uppercut to the Body (60 seconds)
- squat (30 seconds)
- Rest
ROUND 10
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- squat jump (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll l + roll r + Cross (60 seconds)
- squat jump (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
