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

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

Join FightCamp Trainer Shanie Smash for this 7-day FULL-BODY strength workout. Get in cardio and build endurance with a strength session and boxing workout!

Published: January 16, 2021

Topics: Strength & Conditioning, Training

Author: Shanie "Smash" Rusth

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

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

**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!

Shanie "Smash" Rusth

Shanie "Smash" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.

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