Train with Shanie Workout

4

RNDS

Train with Shanie Workout

Shanie Smash

OPEN


Duration

15

Min


Total Punch Goal

620


Shanie pushes you through 4 rounds of punching and strength building in this Open workout perfect for those at all levels.

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

  • neck circle (30 seconds) Light Jump Rope (30 seconds)
  • 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)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Cross + slip r + Cross + Lead Uppercut + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + slip l + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (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 + Jab to the Body + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • high knees (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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