Boxing fitness classes

{{whyLabel}}: Boxing is a high-intensity interval training (HIIT) activity that puts significant strain on the cardiovascular system and joints.

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• Schedule an appointment with your GP or a sports physician.
• Discuss any pre-existing joint issues (wrists, shoulders, knees) or heart conditions.
• Mention your intent to start high-impact training.

{{doneWhenLabel}}: You have received medical clearance to start high-intensity exercise.

{{whyLabel}}: Hand wraps are the most critical piece of equipment to stabilize the 27 small bones in your hand and protect your wrists from impact.

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• Look for 'semi-elastic' or 'Mexican-style' cotton wraps (approx. 180 inches/4.5 meters).
• Avoid 'quick wraps' (glove-style) as they provide inferior wrist support for beginners.
• Practice the 'between-the-fingers' wrapping technique to ensure knuckle protection.

{{doneWhenLabel}}: You have a pair of clean, 4.5m hand wraps ready for use.

{{whyLabel}}: Proper padding prevents knuckle bruising and ensures you can punch the heavy bag with full force safely.

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• Choose 14oz gloves if you weigh under 75kg, or 16oz if you weigh more, for maximum protection.
• Look for generic 'training gloves' with hook-and-loop (Velcro) closures for easy solo use.
• Ensure the thumb is attached to the glove body to prevent 'thumbing' injuries.

{{doneWhenLabel}}: You own a pair of well-fitting 14oz or 16oz training gloves.

{{whyLabel}}: Finding a gym with a supportive community and professional coaching is key to long-term consistency.

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• Use the provided link to find highly-rated studios in your area.
• Look for keywords like 'Boxing Fitness', 'Boxercise', or 'Technical Boxing' depending on your interest in contact vs. non-contact.
• Check reviews for 'beginner-friendliness' and 'cleanliness'.

{{doneWhenLabel}}: You have a shortlist of 2-3 local gyms to visit.

{{whyLabel}}: Most boxing gyms offer a free or discounted first session to see if the coaching style and atmosphere fit your needs.

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• Call or book online for a 'Beginner' or 'All-Levels' class.
• Arrive 15 minutes early to meet the coach and learn how to wrap your hands.
• Focus on the 'Why' of the workout: Boxing burns 500-800 calories per hour and improves coordination.

{{doneWhenLabel}}: You have completed your first 60-minute trial session.

{{whyLabel}}: A solid stance provides the balance needed for both power and defense.

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• Stand with feet shoulder-width apart, then take a step back with your dominant foot.
• Turn both feet 45 degrees to the side; keep knees slightly bent and back heel off the ground.
• Keep your hands up by your cheekbones and elbows tucked into your ribs.
• Drill: 3 sets × 3 minutes of 'shadow-stepping' (moving forward, back, left, right while maintaining the stance). 60s rest.

{{doneWhenLabel}}: You can move in all four directions for 3 minutes without crossing your feet.

{{whyLabel}}: These are the most fundamental punches, accounting for 80% of a fitness boxing workout.

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• Jab (1): Straight punch with lead hand. Rotate your fist so knuckles are horizontal at impact. Snap it back to your face.
• Cross (2): Power punch with rear hand. Pivot on your back foot and rotate your hips forward.
• Drill: 5 sets × 20 reps of 1-2 combinations. Focus on full extension and returning to guard. 45s rest.

{{doneWhenLabel}}: You can throw 20 clean 1-2 combos without dropping your hands.

{{whyLabel}}: Consistency is the only way to see the cardiovascular and body composition benefits of boxing.

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• Schedule classes on non-consecutive days (e.g., Mon/Wed/Fri) to allow for muscle recovery.
• Each session should include: 10m Warm-up, 30m Heavy Bag/Pad work, 15m Conditioning (Core/HIIT), 5m Cool-down.
• Aim for Heart Rate Zone 4 (80-90% of max) during the active bag rounds.

{{doneWhenLabel}}: Your calendar is blocked for boxing sessions for the next 4 weeks.

{{whyLabel}}: Boxing is repetitive and can lead to tight shoulders and hip flexors if not balanced with mobility.

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• Post-workout: 5 minutes of static stretching for chest, shoulders, and calves.
• Off-days: 15 minutes of dynamic mobility (arm circles, leg swings, cat-cow stretch).
• Hydration: Drink 500ml of water with electrolytes for every 60 minutes of training.

{{doneWhenLabel}}: You have completed a full week of training without excessive joint pain.