BOXING WORKOUTS

OSCAR

THE GOLDEN BOY 
 
THIS FAST, FURIOUS AND IMMERSIVE 45-MINUTE WORKOUT WILL HAVE YOU DRENCHED IN SWEAT AS YOU SWITCH BETWEEN ROUNDS ON THE AQUA BAG AND TIME WITH THE COACHES ON THE MITTS.
OSCAR REPLICATES THE PHYSICAL DEMANDS OF A 12 ROUND CHAMPIONSHIP BOUT - AN INTENSE WORKOUT WITH AN EMPHASIS ON GOOD TECHNIQUE.

LOTS OF ENERGY, SWEAT AND MAXED OUT HEART RATES - YOU MAY NEVER SET FOOT IN THE RING IN YOUR ENTIRE LIFE, BUT YOU’LL TRAIN LIKE SOMEONE WHO DOES.
 

ROCKY

ROCKY - COMBINES MIND, BODY, MUSIC AND BOXING IN A HYPER-EFFICIENT 45 MINUTE TOTAL BODY WORKOUT. 

 

A 15 MINUTE WARM-UP FOLLOWED BY ALTERNATING 3 MINUTE ROUNDS ON THE HEAVY BAG & 3 MINUTE ROUNDS OF STRENGTH & CONDITIONING , YOU'LL SWITCH BETWEEN BAGS & FLOOR AT A FAST PACE. 
 
YOU WILL LEAVE ROCKY DRIPPING IN SWEAT, FEELING EMPOWERED AND CONFIDENT.
 
ALL LEVELS WELCOME

MANNY

MANNY - THE PAC-MAN - MITTS & BAGS
 
THIS FAST, FURIOUS AND FLASHY 45-MINUTE WORKOUT WILL HAVE YOU DRENCHED IN SWEAT AS YOU SWITCH BETWEEN ROUNDS ON THE HEAVY BAG, SPEED BAG, FLOOR TO CEILING BAG AND TIME WITH THE COACH ON THE MITTS.
 
MANNY IS A SMALL GROUP, DRILL-BASED CLASS OF NO MORE THAN SIX CONTENDERS, FOCUSED ON BOXING TECHNIQUE, BAG WORK AND MITT WORK.
 
LOTS OF ENERGY, SWEAT AND MAXED OUT HEART RATES - THIS WORKOUT IS HIGH ENERGY, HARD CORE AND YOU'LL LOVE EVERY SWEATY MINUTE OF IT.

 

A$$ CLASS

 IT'S THE BIGGEST MUSCLE ON YOUR BODY & IT NEEDS SOME INDIVIDUAL ATTENTION!

THE GLUETEUS MAXIMUS (OUR STRONGEST BUTT MUSCLE) IS ONE OF THE LARGEST & MOST POWERFUL MUSCLES IN THE BODY & REPRESENTS THE BUILDING BLOCK OF AN OVERALL STRONG PHYSIQUE. 

THIS INTENSE 45 MINUTE WORKOUT WILL TARGET ALL OF THE ANGLES OF THE GLUTES BY INCORPORATING DIFFERENT STYLES OF EXERCISES. EACH MOVEMENT HAS A PURPOSE & ALL OF THE MUSCLES IN THE LEGS ARE COVERED WITH EXERCISES TO HELP ROUND, LIFT & TONE THAT A$$

 

that ass. 

FLOYD

A MEDITATIVE, SWEAT-DRIPPING, 45-MINUTE GROUP WORKOUT THAT COMBINES BOXING TECHNIQUE, GUIDED ROUNDS ON THE HEAVY BAG AND HEAD-TO-TOE CONDITIONING. YOU’RE LED FROM START TO FINISH THROUGH AN EMPOWERING AND PROCESS-DRIVEN, HIGH-INTENSITY WORKOUT THAT BENEFITS BOTH BODY AND MIND. 
 
THIS CLASS IS DESIGNED TO CHALLENGE YOUR ENDURANCE AND TRAIN YOU PHYSICALLY AND MENTALLY FOR TOP PERFORMANCE.
 
HAVE YOU GOT WHAT IT TAKES TO BE THE HARDEST WORKER IN THE GYM? 

ARNOLD

POWER CIRCUIT/STRENGTH CLASS - A POWERFUL WAY TO TRANSFORM YOUR BODY AND DEVELOP STRENGTH, MOBILITY & AGILITY. ARNOLD IS A PERFECT COMPLEMENT TO YOUR GROUP BOXING EXPERIENCE OR AS A SOLO PURSUIT. 
 
THIS SESSION USES EXPLOSIVE ACTIONS DEVELOPING SPEED, STRENGTH, AND CARDIO AND INCORPORATES ALL THE USUAL SUSPECTS - SLAM BALLS, BOX JUMPS, BATTLE ROPES, BURPEES, YBELLS & FUNCTIONAL TRAINING DRILLS. WE TEACH YOU THE CORRECT TECHNIQUE, THEN WE SMASH THROUGH THE DRILLS. 
 
ALL LEVELS OF FITNESS AND EXPERIENCE ARE WELCOME

MIKE

BOOKINGS ESSENTIAL


 MIKE WILL SEE YOU WORKING YOUR WAY THROUGH 12 X 3 MINUTE ROUNDS INCLUDING MITT WORK, SHADOWBOXING, HEAVY BAG, SPEED BAG AND FLOOR TO CEILING BAG. 
 
MIKE INCORPORATES MULTIPLE ROUNDS ON THE HEAVY BAG, ONE OF THE BEST TOOLS TO INCREASE YOUR PUNCHING POWER. PER TYSON’S ADVICE, WORK ON YOUR FORM, SNAP, AND MOST IMPORTANTLY, THE INTENSITY. MIKE NEVER HELD PUNCHES BACK ON THE HEAVY BAG AND ALWAYS HIT IT AS FAST AND AS HARD AS HE COULD - NEITHER SHOULD YOU. 
 
YOU WILL WORK SOLO IN MIKE EXCEPT WHEN ON THE MITTS WITH THE COACHES. MIKE IS FOR THOSE WITH ENOUGH DISCIPLINE TO TRAIN MULTIPLE ROUNDS SOLO.
 
ALL LEVELS WELCOME.

FIGHT CLUB

ADVANCED CLASS - BOOKINGS ESSENTIAL
 
STEP INTO THE RING WITH US FOR A SAFE & SUPPORTIVE SPARRING EXPERIENCE. FIGHT CLUB IS A COMMUNITY DRIVEN SPARRING CLASS DESIGNED FOR THE PRACTICAL APPLICATION AND FURTHER DEVELOPMENT OF OFFENSIVE AND DEFENSIVE BOXING SKILLS. IT’S A GREAT WAY TO PUT YOUR BOXING TRAINING TO THE TEST AND PROGRESS TO THE NEXT LEVEL.
   
PREREQUISITES:
COACHES APPROVAL
AT LEAST 10 COMPLETED BOXER/MITTS CLASSES
16 OZ GLOVES (MALES)
12 OZ GLOVES (LADIES)
HEAD GUARD (COMPULSORY)
MOUTHGUARD (COMPULSORY)
 
RECOMMENDED
GROIN GUARD
BOXING SHOES 

KIDS

KIDS AGE GROUP

7-13 Y/O

WE HAVE AN EMPHASIS ON FUN, SAFETY, ENCOURAGEMENT AND RESPECT WHILE THE KIDS BUILD SELF-CONFIDENCE AND KEEP PHYSICALLY FIT.
 
KIDS LEARN STANCE, GUARD, MOVEMENT, PUNCHES, COMBINATIONS AND MORE. OUR SIGNATURE KID’S BOXING CLASS INCLUDES BODYWEIGHT AND CARDIOVASCULAR EXERCISES, SHADOW BOXING, BAG WORK, FOOTWORK DRILLS, PAD-WORK AND CORE STRENGTHENING EXERCISES.
 
BOOKINGS ESSENTIAL / DROP-OFF ONLY

WHAT TO BRING

TOWEL, FILLED WATER BOTTLE.

JOGGERS 

 

WRAPS AND GLOVES

ARE AVAILABLE FOR PURCHASE

AND ARE COMPULSORY

ACTIVE KIDS VOUCHERS ACCEPTED

KIDS CLASS RUN DURING THE NSW SCHOOL TERM 

ANTHONY

ANTHONY - AJ - SPEED, POWER & EXPLOSIVENESS
 
WE'VE FUSED TWO SESSIONS INTO ONE TO HAVE YOU TRAINING JUST LIKE THE CHAMP. THIS HIGH ENERGY 50-MINUTE WORKOUT WILL HAVE YOU DRENCHED IN SWEAT AS YOU SWITCH BETWEEN ROUNDS ON THE BAGS, TIME WITH THE COACH ON THE MITTS AND ROUNDS OF STRENGTH AND CONDITIONING. 

 
YOU'LL HAVE THE OPPORTUNITY TO POLISH YOUR TECHNIQUE ON THE MITTS AND BAGS AND THEN YOU'LL BURN THROUGH A CONDITIONING CIRCUIT TO GET A HUGE METABOLIC RESPONSE.

ALL LEVELS WELCOME

TWERK

FEARLESS DANCE FITNESS
 
TWERK AFTER WORK WITH @DENAAMY IS A FUN, SWEATY AND ENERGETIC DANCE PARTY. IT'S A FULL BODY WORKOUT THAT'S 60 MINUTES OF FOLLOW-ALONG HIP-HOP, TWERKING DANCE CARDIO & DANCE DRILLS.
 
TWERK AFTER WORK WILL NOT ONLY GIVE YOU A STRONG DANCER’S BODY, BUT IT IS ALSO GUARANTEED TO LEAVE YOU FEELING INCREDIBLY EMPOWERED AND MOTIVATED, WITH ALL OF THE SWAG AND CONFIDENCE. YOU’RE GONNA WANT SOME OF THIS!
 
OPEN HIPHOP TWERK CLASS EACH WEDNESDAY @ 6PM
COME DANCE AND SWEAT AND GET YOUR SEXY ON!
BODY POSITIVE, EMPOWERED SPACE FOR ALL AGES, GENDERS AND LEVELS!

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