Preparing for a Knockout Class

Use this boxing-themed warm-up to get students ready for crosses, jabs, hooks and upper cuts.

By Kimberly Spreen
Jan 1, 2010

Do you fondly recall when hand wraps, focus mitts and challenging combinations ruled the fitness scene? Boxing and kickboxing classes never really went away, and they are still popular in many fitness facilities across the country. Whether you’re already teaching this style of class or hope to in the near future, you’ll want to have a solid warm-up planned for students.

The first thing to consider is the
demographic typically attracted to boxing classes. Participants tend to be fitness enthusiasts who prefer a more athletic style of workout. With this in mind, craft an athletic warm-up. Also make it dynamic and easy to follow. Active-range-of-motion movements will provide critical preparation for the exercises to come. Since boxing-themed classes usually include an extensive series of punches, pay special attention to warming up the shoulders and preparing the spine for rotation. The warm-up is the perfect time to go heavy on technique while staying light on power, so go ahead and throw in some rehearsal movements, being careful to cue safety and precision.

Here’s a sample 7- to 10-minute warm-up to get you going.


Kimberly Spreen

Kimberly Spreen is the national director of group fitness and education for Life Time Fitness, a premier ÔÇ£healthy way of lifeÔÇØ company that operates over 80 centers across the United States. She is a member of the IDEA program director committee, one of Exercise TVÔÇÖs star trainers, and has been featured in several exercise videos. Kimberly travels the world as a presenter, educator and motivational speaker.
Certifications: ACE, AFAA

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