BOXING WORKOUTS

MITTS

MITTS IS THE PERFECT BLEND OF BOXING & FITNESS COMBINED IN ONE HIGH ENERGY 45 MINUTE WORKOUT.
 
THIS CLASS GOES BEYOND THE BAG AND WILL INTRODUCE BOXING TECHNIQUE AND FAST-PACED INTERVALS OF APPLICATION, ENDURANCE DRILLS AND FULL-BODY CONDITIONING. MITTS WILL TAKE YOUR PERFORMANCE TO THE NEXT LEVEL, PROVIDING YOU WITH A NEW APPRECIATION FOR THE SWEET SCIENCE. 
 
THE PERFECT BLEND OF BOXING AND WHOLE BODY FITNESS. 
ALL LEVELS WELCOME, NO EXPERIENCE REQUIRED

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

BOXER

TRAIN LIKE A BOXER.
 
A CONCENTRATED, TECHNICALLY-FOCUSED TRAINING SESSION WITH A SMALL GROUP OF NO MORE THAN FOUR PEOPLE.
 
YOU’LL GET THE PERSONALISED ATTENTION OF A SEMI-PRIVATE SESSION WHILE TRAINING WITH AN EXPERIENCED COACH IN THE RING. YOU'LL DEVELOP YOUR SKILLS AND TECHNIQUE WHILE TRAINING SOLO ROUNDS ON THE SPEED BAG, HEAVY BAG, SLIP BALL AND FLOOR-TO-CEILING BAG. 

THIS CLASS IS FOR THOSE WITH ENOUGH EXPERIENCE AND DISCIPLINE TO TRAIN MULTIPLE ROUNDS SOLO

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 

YOGA

BOXERS ARE CONSTANTLY PUSHING THEIR BODIES TO THE LIMIT, MAKING RECOVERY AND STRETCHING ARE A CRUCIAL PART OF TRAINING.
 
IN OUR SIGNATURE YOGA SERIES, TWO POWERFUL FORCES MERGE FOR A WELL-BALANCED WORKOUT. A JUICY SEQUENCE TO BRING BALANCE TO THE MIND + BODY. DEEP BREATH + FLOW OPENS THE SHOULDERS, HIPS, MIND + HEART, KEEPING INTENSITY HIGH FOR A FULL MIND + BODY WORKOUT. 


RECOMMENDED FOR: EVERYONE. NO EXPERIENCE REQUIRED.

 

PLEASE NOTE: YOGA MATS ARE NOT REQUIRED BUT YOU ARE WELCOME TO BRING YOUR OWN FOR ADDITIONAL COMFORT. YOU MAY ALSO LIKE TO BRING A BLANKET. 

FLEX

SMALL GANG, BIG RESULTS


LEVEL UP THAT RIG IN A SMALL-BATCH, SEMI-PRIVATE SESSION, THAT DELIVERS MAXIMUM RESULTS AND PERSONALISED ATTENTION. WITH ONLY 4 PEOPLE PER CLASS YOU'LL GET THE MOST OUT OF YOUR WORKOUT BY PERFECTING YOUR FORM AND TECHNIQUE.

FLEX IS A MIX OF STRENGTH, CARDIO & RESISTANCE TRAINING FOR A 45 MINUTE WORKOUT THAT WILL BURN, TIGHTEN & TONE. THINK RESISTANCE-BASED MOVEMENTS DESIGNED TO STIMULATE FAT-BURNING MUSCLE FIBRES, TORCH CALORIES AND SCULPT YOUR BODY FROM HEAD TO TOE.

SPACES ARE LIMITED. GRAB IT WHILE IT’S HOT 

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