Get #ShanieSmashed: 7-Day Full-Body Strength Workout

This week’s workout focuses on building full-body strength and cardiovascular endurance. All levels can do this workout. You choose your desired level (Open or Intermediate) in the FightCamp app.

* Don't forget, each FightCamp workout includes a quick warmup and a stretch but you can always add on an extended cool down for good measure.


  • Glute Activation w/ Bands
  • 10-ROUND Full Body Boxing


  • Glute Activation w/ Bands
  • 8-ROUND Lower Body Kickboxing


  • 8-ROUND Upper Body Kickboxing
  • 5 MIN CORE Crunchtime


  • 10-ROUND Burnout Boxing
  • 5 MIN CORE Light Burn


  • Glute Activation w/ Bands
  • 8-ROUND Full Body Kickboxing


  • 10-ROUND Pure Punching Boxing
  • 5 MIN CORE Plank Explosion


  • Active Rest Day - take an epsom salt bath!
  • Plan next week's workouts

7 Day Full-Body Strength Workout w/ Shanie

**Save, share, & tag @FightCamp

How To Get Started

*see YouTube videos on the FightCamp page for working with the bands and static stretch routine:

1. Open the FightCamp app and click "See All" in the top right corner of the homepage.

2. Use the "Filters" toggle at the bottom of the page to search for the workouts by the number of rounds.

3. Scroll to find a workout.

4. Get #ShanieSmashed!

The Author: Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Trainer, and mother of two. She began training MMA in 2011 as a way to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. Outside of practicing martial arts and being a trainer, Shanie loves spending time in the gym and being active in the sunshine with her kids by going to the beach, running in the soft sand, and riding skateboards. Shanie is also USA Boxing Coach certified.