Slava Boxing & Heights Fitness offers a variety of classes, sure to suit any and all levels of fitness. From our most popular White Collar Boxing program, to Women’s Only class, we have something for everyone. Chose an option from the drop down menu.
Some exercises you may experience depending on the class you are taking:
1. Jump rope 2-3 rounds
Boxers workout to prepare their body for the changing levels of energy, demanded in each round. Jumping rope can be used to reproduce the energy demands of the ring. In addition to giving boxers the endurance to keep their pace up during a fight, jumping rope helps boxers move their feet as quickly as possible, in the shortest distance possible. This trains their feet to respond quickly without unnecessary movement or steps that are too big or clumsy, because fighting in the ring is like a precise dance and boxers must know their steps without hesitating.
2. Shadow Boxing 2-3 rounds
Shadow boxing is used to practice boxing basics, such as your stance, movement and punching techniques. You can do this in a mirror to observe yourself, using your reflection as an opponent, then as you begin to understand the punching and movement skills, you can shadow box moving around the floor, fighting against and imaginary opponent to work combinations while conditioning. The coach or trainer will watch you to make sure your stance, movement, balance is correct.
3. Heavy bag 2-3 rounds
Heavy bag training is an all out anaerobic activity which works like an antidote to stress. Fast paced punching combinations require extreme focus and clears the mind. Heavy bag drills also make you push through your lactate threshold, temporarily wiping you out. As you recover your oxygen debt, you feel the tension in your muscles ease. You feel rejuvenated. The intense pace can also cause positive changes in your brain by releasing serotonin, a neurotransmitter that contributes to feelings of relaxation and satisfaction. In addition to stress relief, working the heavy bag activates all the major muscle groups in your body. The arms, shoulders, back, gluteals, hips and legs all work together as you punch the bag. It is a fantastic total body workout that builds functional speed, power, balance, timing and coordination. As your anaerobic stamina increases and your skill improves, you can incorporate more complex punching combinations.
4. Double-End bag 2-3 rounds
The double end bag is one of the more challenging boxing training techniques that you can work on because it has a far greater range of motion and a greater scope of unpredictability than even the speed bag. You get all of the coordination and speed benefits of the speed bag, while increasing the intensity and difficult level and adding in defensive training, footwork and technical form
Once your comfortable and loosened up bit, you will begin working some combinations on the bag. Always keeping your eye on the middle of the bag, not on the ropes, not straight ahead but dead center on the bag itself. This will help improve your accuracy. Circling the bag as if it were a sparring opponent, and keep your guard up high.
5. Hand Pads 2-3 rounds
The Pad workout will be performed with your coach. The coach or trainer will focus on technique and critique all aspects of your boxing skills from footwork, individual punches to combinations. With planned combinations, you and your trainer will work on a specific combination of punches. Allowing you to let go and practice throwing combinations over and over again. You’ll work on speed, power, coordination and foot work.
6. Speed Bag 2-3 rounds
The speed bag is a piece of equipment that everyone can use and benefit from using regardless of age, gender, and fitness level. Typically used by boxers, adding the speed bag to any workout can be beneficial. The largest benefit to speed bag training is improved hand-eye coordination which is necessary in many sports. Hand-eye coordination is very important in the sport of boxing as the boxer needs to throw punches accurately while simultaneously improving shoulder and arm strength and endurance are added benefits from regular speed bag training. If you are looking to add definition to your shoulders and arms, the speed bag is a great way to accomplish this goal!
7. Sparring 2-3 rounds
This is optional and not a requirement of the boxing workout. Some white collar boxers regularly spar, while others prefer to only focus on the workout without actually sparring. If you decide to spar, it is performed only under coach or trainer supervision with protective gear. Sparring with a qualified opponent or partner is one of the best boxing workouts. This practice-fighting will allow you to work on your fitness and your skills. A sparring match will not be contested like a fight. Often, you and your sparring partner will plan ahead of time what punches you both plan to work on.
Sparring teaches you to work through the nervous energy you will feel in many daily life situations. Your legs may feel heavy, and your gloves may feel like lead weights. There is only one way to get past these feelings, and that is through experience. The more sparring you have under your belt, the easier it will be for you to overcome the anxiety you feel before stepping into the ring. You will be amazed how confident this will make you in real life situations.
8. Conditioning exercises 3 times a week
We’ve put together an all-out endurance exercise program based on the routines real fighters perform when readying themselves for the ring. The pace you’ll be working at will place a great demand on your cardiovascular system. Just as fighters must learn to dig deep and continue the battle when they’re tired and hurt, adapting to these exhaustive workouts will prepare you for tougher weight workouts, cardio sessions, or any other physical activity you’re into. Not only will you sculpt a knockout body–lean and tautly muscled–you’ll gain the mental fortitude to gut through bouts of anything life can throw at you. The workout will focus on core, legs and upper body strength.