The Workout

8 rounds of work.

4 rounds of bag work, 4 rounds of floor work

Every 2 rounds = 1 block

We have designed 4 blocks RISE, SMASH, BLAST, HIT

Each block of work is designed with its own characteristics and goal set to keep things fresh.

45-minute class
New workout and new playlist every class!

THE 6 PUNCHES


This is our #1 punch and should be thrown with speed and accuracy. While in fighting stance, the leading fist is thrown straight ahead and the arm is fully extended. At the moment of impact, the fist is held in a horizontal orientation
with the palm facing the ground.

#1 JAB

#2 CROSS


This is our #2 punch and one of our power punches which is sometimes called the Straight. While in fighting stance, the rear/dominant hand is thrown from the chin, crossing the body and travelling towards the target in a straight line while pivoting off the back foot to generate power.

#3 FRONT HOOK


Our #3 punch is the front hook. A powerful punch with plenty of knock out power. It is performed by engaging and rotating the core, thereby swinging the arm, which is bent at an angle near or at 90 degrees, in a horizontal arc into the target. On impact the thumb should be pointed up towards the ceiling with the palm facing yourself.

# 4 BACK HOOK


The #4 punch is the back hook. Another powerful punch that can be thrown with devastating power by engaging and rotating the core. The rear arm swings forward with arm bent at near 90 degrees, in a horizontal arc towards the target. Again on impact the thumb should be pointed up towards the ceiling with the palm facing yourself.

#5 FRONT UPPER CUT


The #5 punch is the uppercut made famous by Mike Tyson! It is thrown with the front or leading hand. Initiate with a shift in weight to the leading foot with the hand dropping to your belly. Driving off the front foot the body unwinds and the
hand makes an upward motion delivering devastating lights out power onto your opponent’s body or chin.

#6 back upper cut


The #6 punch is the back upper cut and is one of the most fun to throw on our bags. Shift your weight to the back foot with the hand dropping to your side. Pivoting off the back foot the body unwinds and the hand makes an upward motion towards your target.

classes

LIGHTS//OUT Upper Body + Core



-  Bag work : 4-5min of punches put into lights out combos. We move between skill acquisition (learning the skill and how to roll with the punches) hard and fast punches and for the moreskilled fighter some foot work.


- Floor work : 4-5min Define and strengthen your arms, back, shoulders with total upperfocus. Exercises include push-up, bent over row, tricep dips etc.....

LIGHTS//OUT Lower Body + Core



-  Bag work: 4-5min of punches put into lights out combos. We move between skill acquisition (learning the skill and how to roll with the punches) hard and fast punches and for the more skilled fighter some foot work. 
           
-  Floor work: Focusing on shaping and toning your legs and bum with squats, lunges, butt kicks just to name a few. Also building leaner, longer, stronger muscle. 


LIGHTS//OUT Full Body



-  Bag work : Bag work: 4-5min of punches put into lights out combos. We move between skill 
acquisition (learning the skill and how to roll with the punches) hard and fast punches and for 
the more skilled fighter some foot work. 
 

-  Floor work: Every movement our coaches can think off to blitz your whole body will be here. 
Burpees, squat jumps, thrusters, donkey kicks and much much more.