8
RNDS
Pro Combos Workout
Shanie Smash
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1355
Shanie steps up the combo complexity a bit in this challenging 8-round, Intermediate-level workout.
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)
- hip circle (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + Lead Hook + Cross + slip r + Cross + Lead Hook (60 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Rear Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + roll r + Rear Hook to the Body (60 seconds)
- squat hold + Jab + Cross + Jab + Cross + jump (30 seconds)
- Rest
ROUND 3
- Jab + Cross + slip r + Cross (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross + slip r + Cross + Lead Uppercut + Cross (60 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut + Lead Hook + slip l (60 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Hook + slip l + Lead Uppercut to the Body (60 seconds)
- power 180 + 3/4 (30 seconds)
- Rest
ROUND 5
- Rear Uppercut + Lead Uppercut + Rear Hook + slip r (60 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Hook + slip r + Rear Uppercut to the Body (60 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + slip r + slip l (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + slip r + slip l + roll r + Cross (60 seconds)
- squat hold + Jab + Cross + Jab + Cross + jump (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Cross to the Body (60 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Jab + Cross to the Body + roll r + Rear Hook (60 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 8
- Jab + slip l + Lead Uppercut to the Body + slip l + Lead Hook (60 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Jab + slip l + Lead Uppercut to the Body + slip l + Lead Hook + Cross + Lead Hook (60 seconds)
- power 180 + 3/4 (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
