Success in any fitness program requires
and demands focus, balance, consistency and discipline. To do this we must have
a program that has:
- Intensity - It must
challenge both the aerobic and anaerobic systems.
gain - It must improve overall body strength.
- Injury free - It must provide intensity without
battering muscles and joints.
- Calorie burn
- It must help burn off any extra fat to help increase/maintain leanness.
- Variety - It must be challenging and non-boring.
- Mental toughness - It must help the athlete or
fitness devotee learn to cope with difficult challenges in their primary
“Boxing for Fitness” is a
whole body workout that meets the above goals and more. It works most of the human
body’s physiological systems. The musculo-skeletal system becomes stronger
through specialized resistance exercises and boxing specific equipment drills.
The cardio, respiratory and vascular systems become more efficient through
workouts that are more than 60% anaerobic. The central nervous system is
trained to respond faster and more efficiently to punching combination drills.
does a typical workout look like?
Our 60 minute classes are broken down into several carefully designed components to ensure a total
If you want a great Fitness Boxing workout, but have no desire to become a
competitive boxer, then give us a call.
- A complete head to toe warm-up. Its purpose is to safely prepare your
muscles and tendons for the rest of the session. Approximately 5 to 10
- Conditioning - This is typically a transition from the warm-up into
some boxing specific strength and conditioning exercises. These are
resistance exercises that emphasize muscular strength and endurance,
speed, tone and anaerobic conditioning. Typically without weights.
Approximately 10 minutes.
- One to two new techniques are introduced in each session. The objective
is to build from the basics, such as fundamental punches, to more complex
combinations and defensive maneuvers. Approximately 5 minutes.
- Hitting Drills - These are the heart of the workout. Timed rounds are
employed in a circuit training format that works everything from focus
mitts to target shields to heavy bags and more. This is highly anaerobic,
involving two or three minute rounds (work intervals) interspersed with
one minute active recovery periods. After a series of these rounds, you
will be refreshingly exhausted, de-stressed and invigorated. Approximately
- Cool Down
- This gets your heart rate down while you stretch out and improve your
flexibility. Approximately 5 minutes.