Hang in there...



expect the unexpected

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Duration up to
50 mins
Level Rebel

Active Light

Easy twinkle toes. You might be raring to go, but as a new kid on the block, you might want to take it easy, just until you get warmed up.

Active Plus+

Energetic and frisky, you sure know your way around the gym, and can give most a run for their money.

Active Pro

You’re a force to be reckoned with. With your eyes on the prize, the rest of the class better watch out.


The only competition you see is you. So set your own speed, and race yourself to the finish line.

This class consists of 12 rounds focusing on speed, core and power. Are you a contender?

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.

To protect your wrists, we recommend you wear hand wraps or gels for the class.

Why's Punch good for me?

Why's Punch good for me?

  • Excellent full body workout
  • Strengthens core and works on rotation
  • Improves speed and power

What will I do?

What will I do?

  • Combinations of six basic boxing hits
  • Body conditioning intervals
  • Core round focused on abs

How many calories will I burn?

How many calories will I burn?

  • 800

    calories per class
  • The harder you work, the more calories you'll burn.

What do I need to bring?

What do I need to bring?

  • VA_icons_kit_towel


    A towel to dry off with

  • VA_icons_kit_water

    Water bottle

    Plenty of water

  • VA_icons_kit_trainers


    Gym-appropriate trainers