Size Guide
The class focuses on aerobics, calisthenics, and plyometrics exercises broken down into rounds. One round equals three minutes.  The structure of the class has as a 15-minute warm-up, a 40-minute exercise period, and a 5-minute close-out.

The warm-up consists of 3-4 rounds of shadow boxing and jumping rope. The exercise period, depending on the class size, can vary between individual and group series stations, covering down on the heavy bag, speed bag, double-end bag, agility ladder, tire drills, focus mitt work with coach, offensive and defensive drills, slip rope drills, and abdominal exercises. (Bring head gear and mouthguard for advance level partner drills.) These exercises are meant to build you as a BOXER, meaning with minimal rest, you are to develop and improve the technical aspects of your stance, punches, footwork, agility, and stamina. The close-out consists of a water break and a quick full-body stretch. Don’t sell yourself short. Practice the way you play the game.
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