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I'M NEW HERE

Never thrown a punch? No sweat. Our classes are suitable for all women and we welcome you exactly as you are. Lawrence will be right there to show you the ropes, and build your strength and endurance class-by-class. You’ll soon be a lean, mean, boxing machine. We've also got some videos to watch here that will guide you through our 6 main punches and our number system.

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What to bring?

Apart from a healthy dose of badass attitude, you’ll need a water bottle, sweat towel, and your own boxing wraps and gloves. 

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Do you provide wraps and gloves? 

For hygiene reasons, we ask that you buy your own gloves + wraps to bring to class. A limited number of packs are for sale at the gym.

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What about injuries? 

Head Coach Lawrence is expertly trained to adapt the exercises to avoid aggravating injuries. He also has advanced postnatal qualifications to guide badass mamas through the routines safety as they return to exercise after having kids. 

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Why no men?

We wanted to create the safest place for women to unleash their whole selves. If you identify as a woman or non-binary, this is your place to box. 

FIRST TIMERS:
WHAT TO EXPECT

An awesome, high energy boxing and strength class for all levels

Half Boxing, Half Weights

WALK IN
Hey, come on in, pop your stuff in one of the cubby holes. Pop your wraps on and take your gloves and water over to one of the 12 stations. There are 6 stations on the bag, and 6 stations on the floor. Make your way to one of them to get ready for your warm up. This is where you will start your session.

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WARM UP

The BOX. warm up will take you through some exercises to get the blood pumping round the body and also some mobility exercises to warm up the joints. Before you get to work on the bags, we’ll also go through the 6 punches that you’ll need to use on the bags, and Lawrence will go through the first part of the workout before we settle in and pump the tunes.

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ON THE BAG

IIf you're starting on the bag, it will get dark, the beats will start and we will take you through each round, step by step. Every round is shown on our screens, so you’ll always be able to keep up. We’ve got your back.

 Between each round, we’ll let you sneak in a quick rest. 😅

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TO THE FLOOR

If you're starting on the floor you’ll go through various rounds of strength and conditioning using dumbbells, bands, slam balls and your bodyweight. Utilising a variety of methods to keep things interesting. Anything from EMOMs to AMRAPS (it will all be explained), Lawrence will be there to make sure your form is on point and you're working to an appropriate level. 

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SWITCH SIDES

We’ll be keeping you busy by taking you to the bags and then back to the floor again. We’ll have you working your way through anywhere from 8 to 16 rounds. We serve up something different every day 🙌.

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COOL DOWN

Well done, You smashed it!  Time for a quick rest and recover, some stretching and you're off to smash the day. We will bring the music down low (it’s still a vibe!) and help your body cool down and your heart rate return to normal levels with a series of stretches.

Leave feeling energised and on top of the world and can't wait to see you again.

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One's and Two's

#1 - Jab

  • ​From your boxing stance

  • This is your lead hand, knowns as the jab, the hand closest to your opponent

  • Send the punch straight through the centre of the bag

  • Ensure you have full extension of the elbow

  • Chin is tucked down into the shoulder

  • Turn the fist over to connect with the front 2 knuckles

  • Looking straight down the arm when making contact

#2 - Straight/Cross

  • From your boxing stance

  • This is your rear hand and your dominant side

  • Full extension of the elbow

  • Make contact at the centre of the bag and keep chin tucked

  • Utilise the pivot of the rear foot to turn the hip and rotate the body

  • Drive the rear hip towards the bag

  • Power comes from rotation of the core

Three's and Four's

#3 - Lead Hook

  • ​From your boxing stance

  • This is your lead hand hook

  • Here we are making contact with the side of the bag

  • Ensure that our wrist elbow and shoulder are all in alignment

  • Chin is tucked down 

  • Hand position as though we are holding a jug of water

  • Added power comes from rotation of the lead hip and pivot of the lead foot

#4 - Rear Hook

  • From your boxing stance

  • This is your rear hand and your dominant side hook

  • Same as the lead hook, wrist, elbow and shoulder should all be in alignment

  • Make contact at the side of the bag

  • Utilise the pivot of the rear foot to turn the hip and rotate the body to drive the power

  • Drive the rear hip towards the bag

  • Power comes from rotation of the core and rotation of the rear foot which should face the target in the end position

Five's and Six's

#5 - Lead Uppercut

  • ​From your boxing stance

  • This is your lead hand uppercut

  • Here we are making contact underneath the bag and driving towards the ceiling

  • We want to make sure our elbow is sitting behind out wrist

  • Turn the lead hip inward

  • Drop the lead shoulder first to load the punch to add more power

#5 - Rear Uppercut

  • From your boxing stance

  • This is your rear hand uppercut

  • Same as the lead uppercut coming up and underneath the bag

  • Keep the chin tucked and elbow behind the wrist, like serving up on a plate.

  • Utilise the pivot of the rear foot to turn the hip and rotate the body to add more power

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