8
RNDS
Upper Body Burnout Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1350
This 8-round, Intermediate-level workout led by Shanie Smash includes some fun combos and focuses heavily on building up (and burning out) your upper body. We know you've got it in you!
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
- hip rotation (30 seconds)
- boxers jack (30 seconds)
- punch across body (30 seconds)
- jumping jack (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + Jab + Cross (60 seconds)
- shoulder tap (30 seconds)
- Jab + Jab + Cross + Jab + Cross (60 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 2
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- plank + punch (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (60 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- up/down (30 seconds)
- Jab + Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- up/down (30 seconds)
- Rest
ROUND 4
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Uppercut + Lead Hook + roll + Lead Hook (60 seconds)
- dip (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Uppercut + Lead Hook + roll + Lead Hook (60 seconds)
- dip (30 seconds)
- Rest
ROUND 5
- Jab + Jab + Cross + Jab + Cross (60 seconds)
- shoulder tap (30 seconds)
- Jab + Jab + Cross + Jab + Cross (60 seconds)
- shoulder tap (30 seconds)
- Rest
ROUND 6
- Jab + Rear Hook to the Body + Rear Hook + Lead Uppercut + Cross (60 seconds)
- plank + punch (30 seconds)
- Jab + Rear Hook to the Body + Rear Hook + Lead Uppercut + Cross (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- up/down (30 seconds)
- Jab + Jab + Cross + Jab + Cross + Lead Uppercut + Cross + Lead Hook (60 seconds)
- up/down (30 seconds)
- Rest
ROUND 8
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Uppercut + Lead Hook + roll + Lead Hook (60 seconds)
- dip (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook + Rear Uppercut + Lead Hook + roll + Lead Hook (60 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
