Are you looking for a fun way to get in shape? SpoFit’s new explosive boxing workout incorporates martial art techniques and is designed to increase speed and endurance. Shed calories with this fast paced, cardio class while also building strength. It’s time to punch your way into shape. The class is open to people of all abilities and can be adapted to suite various levels of strength and endurance.
When: Wednesdays 9-9:45
Start Date: March 12th
Where: Group fitness room
Typical Program Routine:
Meet Amerha Ross. She is the official SpoFit boxing instructor for the class.
• Single punch right, single punch left, steady pace for 1 minute warm-up
• Double punches right, double punch left (punch right 1-2, punch left 1-2) If standing: punch right 1-2, hop two steps to right w/ punches, punch left 1-2, hop left with each
1 minute (nice steady semi slow pace to warmup)
• Single speed punches, 1 minute
• Double punch right, double punch left, fast and powerful for 1 minute
• Single arm hooks, slow 30 sec (can do hop squats w/ hooks)
• Single arm hooks, speed hands for 30 sec
• Left Punch, right cross, left hook(left leg forward) : back to slower pace for 1 minute, then speed it up for 30 sec
• Right Punch, left cross, right hook(right leg forward): slower pace for 1 minute, speed it up for 30 sec
• Left Punch, right cross, left hook, right uppercut: slow for 1 minute
• Left Punch, right cross, left hook, right uppercut: speed hands for 30 sec
• Right Punch, left cross, right hook, left uppercut: slow for 1 minute
• Right Punch, left cross, right hook, left uppercut: speed hands for 30 sec
• Cross arm jacks overhead (may cross feet too if standing) for 1 minute
• Open hands fast attack, fingers up, then w/ fingers facing outward
• Left Punch, right cross, left backhand punch; slow pace for 30 sec, speed for 30 sec
• Right Punch, left cross, right backhand punch; slow pace for 30 sec, speed for 30 sec
• Fast hands: backhand punch (right) 30 sec, backhand punch (left) 30 sec
• Right uppercut, right cross, left hook; 30 sec
• Left uppercut, left cross, right hook; 30 sec
• Left Hook, right jab punch, right backhand (right would be hand that is leading, or closest to bag, aka right foot would be forward); 30 sec
• Right hook, left jab punch, left backhand (left foot should be forward here); 30 sec
• Lift both arms up above head, cross jab right, both arms up, cross jab left; 1 minute, semi slow for break and stretching arms overhead (may take a step w/ this as they lift hands overhead)
Burnout Phase: All movements are done with speed and force
• Single punches; 30 sec
• Double right, double left; 30 sec
• Double right punch, left cross; 30 sec
• Double left punch, right cross; 30 sec
• Right cross, left hook, right hook; 30 sec
• Left cross, right hook, left hook;30 sec
• Right backhand, left backhand, right uppercut, left uppercut; 1 minute
Cool Down:
• Both hands above head, cross jab right, both arms up, cross jab left; 1 minute, slow
• cross arm jacks; 30 sec
• big arm swings, left and then right, forward and back
• tricep stretch
• shoulder stretch
• extend arms shoulder length and interlace fingers (palms facing u), while rounding the back, stand straight and repeat but with palms facing outward