Train with Shanie Workout

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!

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.

WARMUP

30s

ARMS CIRCLE

30s

HIP ROTATION

30s

PUNCH ACROSS BODY

30s

BOXERS JACK

60s

REST

ROUND 1

60s

2

3

2

30s

SQUAT

60s

2

3

2

ROLL R

2

3

30s

SITUP

1

2

60s

REST

ROUND 2

60s

1

4

1

1

30s

SQUAT JUMP

60s

1

4

1

1

2

3

30s

BOXERS TWIST

60s

REST

ROUND 3

60s

2

5

2

30s

SQUAT HOLD

1

2

60s

2

5

2

3

2

3

30s

BICYCLE

60s

REST

ROUND 4

60s

6

5

4

30s

LUNGE

60s

6

5

4

SLIP R

6B

3

30s

FLUTTER KICK

60s

REST

ROUND 5

60s

1

2

SLIP R

2

30s

JUMP SWITCH LUNGE

60s

1

2

SLIP R

2

3

2

30s

RAISED LEG CRUNCH

60s

REST

ROUND 6

60s

2

3

4

30s

LUNGE

PUNCH

60s

2

3

4

SLIP R

SLIP L

3

30s

SITUP

1

2

60s

REST

ROUND 7

60s

1

2B

3

30s

SQUAT

60s

1

2B

3

2

1

1

30s

BOXERS TWIST

60s

REST

ROUND 8

60s

5

3

2

30s

SQUAT JUMP

60s

5

3

2

3

2

30s

BICYCLE

60s

REST

ROUND 9

60s

6

SLIP R

4

3

30s

SQUAT HOLD

1

2

60s

6

SLIP R

4

3

6

3

30s

FLUTTER KICK

60s

REST

ROUND 10

60s

1

1

2

SLIP R

2

30s

COAST

FREESTYLE

30s

BURNOUT

FREESTYLE

60s

PLANK

COOLDOWN

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