10
RNDS
Total Body Boxing Workout
Shanie Smash
OPEN
Duration
40
Min
Total Punch Goal
1245
Join this mother of 2 and professional MMA fighter for 10, hard-fought rounds!
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
- boxers jack (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- m. climber (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- boxers bounce (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- squat (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- squat (30 seconds)
- Jab + Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Cross (power coast for 30 seconds)
- m. climber (30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- m. climber (30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- sprawl + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- sprawl + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook to the Body (30 seconds)
- Rest
ROUND 4
- Jab + Cross (power coast for 30 seconds)
- lunge to Punches (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 5
- pushup + Jab + Cross (30 seconds)
- power 180~3 + 3/4 + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- pushup + Jab + Cross (30 seconds)
- power 180~3 + 3/4 + Rear Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 6
- squat + Jab + Cross + jump (30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- shoulder tap (30 seconds)
- squat + Jab + Cross + jump (30 seconds)
- Jab + Jab + Cross (burnout for 30 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Rear Hook + Lead Hook (30 seconds)
- power 180~3 + 3/4 + Rear Hook (30 seconds)
- squat (30 seconds)
- Jab + Jab + Rear Hook + Lead Hook (30 seconds)
- power 180~3 + 3/4 + Rear Hook (30 seconds)
- squat (30 seconds)
- Rest
ROUND 8
- pot shot (60 seconds)
- toe touch (30 seconds)
- pot shot (60 seconds)
- toe touch (30 seconds)
- Rest
ROUND 9
- m. climber (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- m. climber (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 10
- Jab + Cross (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- power 180~3 + 3/4 + Rear Hook (30 seconds)
- freestyle (coast for 30 seconds)
- plank to Punches (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
