8
RNDS
Upper Body Kickboxing Workout
Shanie Smash
OPEN
Duration
30
Min
Total Punch Goal
570
Shanie Smash is ready to take you through these 8 rounds of lower body kickboxing!
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
LK = The Lead Kick
RK = The Rear Kick
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 circle (30 seconds)
- punch across body (30 seconds)
- knee pull (30 seconds)
- Rest
ROUND 1
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- cross climber (60 seconds)
- Lead Kick + Cross + Lead Hook + Cross (60 seconds)
- Rest
ROUND 2
- Jab + Rear Kick (35 seconds)
- Cross + Lead Kick (25 seconds)
- side plank (left only for 60 seconds)
- Rear Kick + Lead Hook + Cross + Lead Hook (60 seconds)
- Rest
ROUND 3
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- cross climber (60 seconds)
- Cross + Lead Hook + Cross + Rear Kick (60 seconds)
- Rest
ROUND 4
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- side plank (right only for 60 seconds)
- Lead Hook + Cross + Lead Hook + Rear Kick (60 seconds)
- Rest
ROUND 5
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- cross climber (60 seconds)
- Lead Kick + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Rest
ROUND 6
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- pushup (60 seconds)
- Rear Kick + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Rest
ROUND 7
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- cross climber (60 seconds)
- Jab + Cross + Lead Kick + Cross (60 seconds)
- Rest
ROUND 8
- Jab + Rear Kick (30 seconds)
- Cross + Lead Kick (30 seconds)
- plank (60 seconds)
- Jab + Cross + Lead Hook + Rear Kick + Lead Hook (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
