Boxing

Boxing is approximately 80% anaerobic and 20% aerobic, so there is a mix of interval training and cardio. This workout combines strength, power, speed, agility, and quickness. Skip rope – this simple exercise adds more bounce to your step, helps you become more agile, strengthens your calves and warms you up, getting you ready for the class. Footwork and defence drills - similar to shadow boxing, we will focus on your technique, and balance and help you move your body so that you're not left flat-footed and unbalanced. Shadowboxing – is where you begin visualising yourself stepping into the ring, touching gloves and getting ready for a real fight. It's where we will focus on your habits and build your reflexes. You will build hand-eye coordination and better balance. Bag work – the focus is on developing your technique, stamina, coordination, range, power and practising combinations from your pad work or those you want to try out on your own. During this part of the workout, you can unload and practice your mix of power and speed. Pad work – Improve your boxing technique, understand distance better, and work on speed and perfecting your combinations. Sparring (for advanced students) – sparring with a partner is an integral part of a routine as it introduces unpredictability and what it might feel like to be in the ring against an opponent. Supplemental exercises – include using a speed bag, reflex bag, double-end bag and Strength & Conditioning to improve your rhythm and timing. Cool down, stretch – stretching your muscles will help with recovery by flushing lactic acid out of them, aiding physical recovery. It also gives you time and space to reflect on your session. Please note: if this is your first time at Sting Gym Frankston, please contact us before your first class so we can get to know your fitness goals.