4
RNDS
Train with Shanie Workout
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
485
You sure you want to know why they call her Shanie Smash? Glove up and let's find out!
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)
- arms circle (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- squat (30 seconds)
- squat jump (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Cross + Lead Uppercut + Rear Hook + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- shoulder tap (30 seconds)
- pushup (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Jab + Rear Hook + Lead Uppercut (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- lunge (30 seconds)
- jump switch lunge (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- power 180 + Lead Hook + Rear Hook (30 seconds)
- plank - Punch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
