The class begins with a warm up followed by 12 rounds of combinations on the bags with interval body conditioning.
Rounds 1-4 are classed as amateur rounds. These are 2 minutes each and are designed to ease you into the workout. It will get tougher as the rounds increase.
Rounds 5-10 are classed as professional rounds – which means the combinations will build up in complexity and challenge, whilst still using the same 6 basic punches. These will be 3 minutes each. Great for punching out any stress and strains of the day.
Round 11 we like to call the knockout round where you will work in pairs on a bag and focus on speed while you both hit and work together. Motivating each other on this one is key.
The final round is the core round and focuses on the abs to strengthen and balance.
Finally there will be a cool down for 4 minutes and you’ll leave feeling like a champion.