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The Typical Class:
Begin - Shadowboxing:
This is a great way to warm-up and begins your workout. The idea is to spar against an imaginary opponent while working on boxing fundamentals. There are typically 2, three-minute rounds for the shadow boxing. The second round is with small hand weights.

Jump Rope:
After shadow boxing the class spends 1, 3 minute round jumping rope. Jumping rope is necessary to condition the legs and develop cardiovascular endurance. Always jump on a padded surface to avoid injury to the legs.

Sprints:
To help build your stamina and finish your warm-up the class typically does 2 to 3 sets of sprints.

When you are not working one-on-one with a trainer you will work on one of several different bags:

Heavy Bag:
The heavy bag develops punching power and speed.

Uppercut Bag:
This is half the size of a heavy bag and is free-floating for working uppercuts.

Double End Bag:
The primary use of this bag is to work on your jabs, quick combinations and defensive maneuvers - also helps with hand/eye coordination.

Finish - Punch Mitts:
The punch mitts are an offensive target that the trainer can control to help work on different offensive skills and combinations.

Advanced, Optional Training Speed Bag:
This light bag does wonders to improve arm endurance and hand-eye coordination.