5 min. per round

5 Min. Before Class

New here? Don’t worry, we’ve got you covered. In the 5 minutes before class starts, we’ll walk you through the six fundamental punches and explain the class format, so you'll be ready to jump right in with confidence.

5 min. per round

Warm Up

Get ready because things are about to heat up. Before hitting the bags, we’ll kick things off with a high-energy, cardio-packed warm-up to get your blood pumping.

3 rounds - punching

3 Rounds - Punching

Glove up — it’s time to go all in. Three rounds on the heavy bags: You’ll master the 6 essential punches, throwing combos that keep it simple but still leave you feeling like a champ. In between rounds, you’ll get active recovery to catch your breath and gear up for the next punch-packed set.

3 rounds - dumbbell

3 Rounds - Dumbbell

Switch it up — you’ll drop down for strength and conditioning, incorporating dumbbells and bodyweight exercises to keep your heart rate elevated. Between each set on the floor, you’ll take a brief active recovery before jumping back in for more.