30 minutes - boxing specific workout to a musical beat. Here you learn proper stance, movement, energy flow, and punching combinations - all while holding hand weights.

6 - 3 minute rounds on the heavy bag.
Each round emphasizes a particular punch combination, stance, and movement. (During the 1 minute "rest period" between rounds, the class runs slowly around the perimeter of the gym.)

3 - 3 minute rounds of ring movement - emphasizing hand / body integration.

6 - 3 minute rounds of abdominal workout on mats using medicine balls and isometric exercises (12 different exercises.) (During the 1 minute "rest period," the class runs slowly around the perimeter of the gym.)

2 - 3 minute rounds in the ring with a trainer using target mitts involving proper stance, movement, and punching combinations emphasizing safety.

2 - 3 minute rounds on the speed bag, with instruction.

2 - 3 minute rounds jumping rope, with instruction.

OPTIONAL:

2 - 3 minute rounds sparring with trainer (one day per week) after 4 weeks membership

Keep in mind this is more intense, more fun, and more instructional than a regular KickBoxing, Tae-Bo type, or sanitized health club boxing workout. This is the "real thing" tailored to allow all individuals to reach their personal level of fitness and skill.

A 120 minute boxing class burns approximately 800 calories and strengthens the entire body.