4
RNDS
Train With Shanie Smash
Shanie Smash
OPEN
Duration
15
Min
Total Punch Goal
420
Get ready to get Shanie Smashed in this 4 round boxing 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
- arms circle (30 seconds)
- neck circle (30 seconds)
- hip rotation (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- jumping jack (60 seconds)
- Rest
ROUND 2
- Cross (30 seconds)
- Cross + Lead Uppercut (30 seconds)
- Cross + Lead Uppercut + Cross (30 seconds)
- Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- m. climber (60 seconds)
- Rest
ROUND 3
- Lead Hook (30 seconds)
- Lead Hook + Rear Uppercut (30 seconds)
- Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- squat (60 seconds)
- Rest
ROUND 4
- Rear Hook (30 seconds)
- Rear Hook + Lead Uppercut (30 seconds)
- Rear Hook + Lead Uppercut + Rear Hook (30 seconds)
- Rear Hook + Lead Uppercut + Rear Hook + Lead Hook (30 seconds)
- crunch (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
