10
RNDS
Train with Shanie Workout
Shanie Smash
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1470
Shanie is back with another 10-rounder and this one is filled with fun and challenging punch combos. Let’s get it!
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 rotation (30 seconds)
- punch across body (30 seconds)
- boxers jack (30 seconds)
- Rest
ROUND 1
- Cross + Lead Hook + Cross (60 seconds)
- squat (30 seconds)
- Cross + Lead Hook + Cross + roll r + Cross + Lead Hook (60 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook + Jab + Jab (60 seconds)
- squat jump (30 seconds)
- Jab + Rear Hook + Jab + Jab + Cross + Lead Hook (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 3
- Cross + Lead Uppercut + Cross (60 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook + Cross + Lead Hook (60 seconds)
- bicycle (30 seconds)
- Rest
ROUND 4
- Rear Uppercut + Lead Uppercut + Rear Hook (60 seconds)
- lunge (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook + slip r + Rear Uppercut to the Body + Lead Hook (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 5
- Jab + Cross + slip r + Cross (60 seconds)
- jump switch lunge (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds)
- raised leg crunch (30 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + Rear Hook (60 seconds)
- lunge - Punch (30 seconds)
- Cross + Lead Hook + Rear Hook + slip r + slip l + Lead Hook (60 seconds)
- situp + Jab + Cross (30 seconds)
- Rest
ROUND 7
- Jab + Cross to the Body + Lead Hook (60 seconds)
- squat (30 seconds)
- Jab + Cross to the Body + Lead Hook + Cross + Jab + Jab (60 seconds)
- boxers twist (30 seconds)
- Rest
ROUND 8
- Lead Uppercut + Lead Hook + Cross (60 seconds)
- squat jump (30 seconds)
- Lead Uppercut + Lead Hook + Cross + Lead Hook + Cross (60 seconds)
- bicycle (30 seconds)
- Rest
ROUND 9
- Rear Uppercut + slip r + Rear Hook + Lead Hook (60 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Rear Uppercut + slip r + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (60 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 10
- Jab + Jab + Cross + slip r + Cross (60 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- plank (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
