Squats & Combos Workout

8

RNDS

Squats & Combos Workout

Shanie Smash

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1075


This 8-rounder from Shanie Smash includes some tough punch combos that keep things interesting!

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)
  • boxer jack (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook + Rear Hook + squat hold + Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • boxer twist (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Rear Hook + roll r (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • cross climber (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + Lead Hook + slip l + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • flutter kick (30 seconds) Light Jump Rope (30 seconds)
  • leg lift (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Lead Hook + Rear Hook + squat hold + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Hook + Cross + Lead Hook + roll l + roll r (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • bicycle (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Hook + Rear Hook + squat hold + Jab + Cross + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Uppercut + slip l + Lead Uppercut + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank up (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Cross + Jab + Cross + squat hold + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Rear Uppercut + roll r (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • m. climber (30 seconds) Light Jump Rope (30 seconds)
  • superman (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Lead Hook + Rear Hook + squat hold + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + slip r + slip l + slip r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • crunch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Cross + Lead Hook + Rear Hook + squat hold + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Rear Uppercut + Lead Hook + Cross + roll r (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • elbow plank (60 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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