Everything you need to know about Boxercise!
If you’ve not heard of this discipline before, boxercise was first developed some three decades ago in the early 1990s as a workout based on the way professional boxers train, but without physical contact. So you don’t get hit – nor are you expected to punch anyone else. (This also makes it easy to socially distance.)
It’s very similar to programmes like box fit and body combat, which are also contactless. Over the years, however, it has evolved into different varieties, based on different martial arts, and some versions are more intense than others.
You can get stuck in whatever your fitness level, shape or size, and boxercise involves a good mix of strength and cardio training. So it’s great if you want a change from your regular resistance regime. It’s fun yet challenging and, above all, safe. Jab, upper cut and hook your way to fitness in just a few months by attending two or three times a week.
What does it actually involve?
Classes will inevitably vary, but in a typical session, usually set to music, you’re likely to find yourself doing:
- Punchbag kicks
- Shuttle runs
- Punching pads
Start with a warm-up and end with some exercises to work the abs and glutes before cooling down. (You’ll need to do some serious stretching given the intensity of this workout.) Expect your aerobic stamina to be challenged with a number of short, sharp exercises – this discipline is all about explosive activity in short bursts.
What are the benefits?
Get into boxercise and you can expect to enjoy a number of physical and mental-health benefits.
These are likely to include controlled release of aggression, increased discipline, and enhanced focus and concentration. This class is also a great stress-buster and confidence booster. Mental agility and decision-making skills may well also improve, along with hand-eye coordination.
In terms of the physical benefits, expect to see stronger muscles, more stamina and endurance in both the heart and lungs, plus raised core strength, which in turn boosts posture and lessens the risk of back pain.
Working at such high intensity burns through calories and fat for targeted weight loss. What’s more, you’ll be working every muscle group in a single workout.
Do I need any special gear?
No, you don’t need anything other than normal gym kit and trainers, plenty of water and maybe a towel. In time, you may wish to buy your own gloves, but initially the gym will supply these, plus pads and punchbags. You certainly won’t need silk shorts or a cape!
So give boxercise a go – it’s the exercise programme that punches well above its weight.
Written by Becky Barrett.
Becky Barrett is an international talent manager and personal fitness coach with over 15 years’ professional experience and a 1st class Honours degree in Business & Law.
Driven by her unique values of compassion and a holistic approach to talent management, Becky has devised an innovative solution to take on the fitness industry with a brand-new personal fitness concept that aims to inspire and boost ‘new normal’ approaches to exercise routines.
Features include: Health & Wellbeing, Natural Health, Arden University, The Telegraph, BBC, Time & Leisure, Bdaily News, The Stage.