What’s boxing fundamentals all about?
Scrap any ideas you have about boxercise or being punched in the face. Boxing Fundamentals is a structured course teaching you basic boxing technique meanwhile providing an all over body workout. Classes are usually made up of around 10 to 16 people and concentrate on pad work, bag work and building your fitness. This means you will learn correct stance, guard, footwork and basic punches, all whilst having fun. We believe it’s really important to build a solid foundation in boxing before moving on to more advanced drills or sparring. You cannot throw punches or defend yourself if you haven’t got your balance or feet right. In Boxing Fundamentals we drill the basics and build a solid foundation, giving you the tools to then progress your boxing journey.
When, Where and Whats the Structure?
The programme involves 12 sessions run over 4 weeks and you attend 3 x a week. There are 3 courses to choose from: •Course A – Monday & Wednesday at 8pm and Saturday at 10am •Course B – Tuesday & Thursday at 8pm and Saturday at 10am •Course C – Monday, Wednesday and Friday at 10:30am (running dependant on numbers)
What if I can’t make one of my sessions?
If you can’t make your usual session you can attend any other Fundamentals sessions as a make up. Eg if you are booked on course A but can’t attend the Mon class, you could attend the Tues or Thurs session on course B instead.
Sessions cannot be carried over to next course. It is your responsibility to complete your sessions within the 4 week period.
What benefits will I see?
Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. There’s no need to worry about bulking up. Boxing is very much a high repetition work-out so you’ll see tone rather than muscle growth. Mentally, boxing is very empowering. Everyone who attends the course reports increased self confidence. And its a fantastic stress management tool. We are incredibly passionate about promoting the mental benefits of boxing and many of our members report reduced stress and anxiety, more focus and mental clarity and improved sense of well-being from regular attendance. I
Is there anything to be cautious of?
Weak wrists are probably the only thing that might present a problem however once you learn how to box properly, you shouldn’t be putting any unnecessary strain on your wrists. The aim of your punches is also important. Align your punches correctly and your knuckles should feel no pain. You must also wrap your hands before the start of class this will help prevent any injury to the wrist or hands.
Boxing with an injury
If you have an injury it’s best to book a trial session and see how you cope. We can give alternative exercises and work around most injuries but unfortunately some do require complete rest. We start each session with a full body warm up to prevent injuries occurring and make your work out more effective, so we recommend arriving early to ensure you have your hand wraps on and are able to warm up.
Will I get hurt?
There is absolutely no body-to-body contact allowed in boxing fundamentals, so any risk is minimal.
What will I need to bring?
We provide gloves, pads and also hand wraps (£6 to replace if you lose). You might want to buy your own boxing gloves (can be purchased in club) — boxing is a sweaty sport and gloves don’t always smell that great. Other than that, bring a small towel, a bottle of water — and make sure you’ve taken off all jewellery. Wear what you feel comfortable in and remember that you’re going to get hot.
How long are the sessions?
Sessions last for 55 mins. During that time you will be taken through a warm up with some bodyweight exercises. You will then learn the technique of that week e.g. week 1 will focus on straight punches, jab and cross. The it’s the fun bit where you get to practise technique on the pads and bags. Never under estimate how much fun it is to punch stuff. We finish with 10-15 mins of circuit training, ab-work and stretch.
I’m interested in losing weight & getting into great shape. Is 12RB the right gym for me?
Most definitely! Everyone who trains with us religiously sees dramatic results. Some of our members have reported losing 10kg in just 4 weeks. The main thing is you will have a great time. Boxing is addictive! Our members find that they enjoy learning with us so much that they WANT to come more often, creating a consistent routine. And thats what will get you weight loss results.
Do I need a partner? I’m not confident and nervous about coming on my own
At 12 Round we create a very warm and welcoming environment. You do not need to worry about having a partner for pad work. Our instructors will partner the group up according to height, weight and ability.
I’m over-weight, unfit or over 50, can I still train?
Absolutely. Our aim is to make boxing accessible to everyone. We believe that there should be no barriers. Our instructors will work with you to take things at a pace you are comfortable with.
Do you offer private instruction?
Yes, we offer personal training packages. A one off session is priced at £75. The price is then reduced to when you buy a block (£650 for 10 sessions, so £65 per session) If you are interested you can complete our assessment form here and one of our trainers will contact you to arrange a consultation and discuss your goals. Please note we have a high demand for personal training and limited availability.
What happens after boxing fundamentals?
Once you successfully complete boxing fundamentals you can move on to our membership programs where you can continue working on your technique in “Contenders” our level 2 programme. As a member we also have a wider range of sessions open to you including bag attack and pad attack classes that have more of a fitness approach.
What if I have no interest in fighting or boxing?
That’s ok – the majority of our members have no interest in fighting either. We are for people who are sick and tired of regular gyms & for people who are bored & not seeing the results. We provide you with a full body workout from head to toe. The training of a boxer will get you into the best shape of your life.
Can I attend on a drop in basis?
Nope – we don’t offer drop in for our skin based programmes. To get results requires consistency so you need to commit to regular attendance. If you require more flexibility – see our PT packages.
How much are memberships? There are 3 membership options available depending on how often you want to train:
Middleweight – 2 sessions per week – £95 per month
Heavyweight – 3 x a week – £120 per month
Champion – unlimited sessions – £145 per month
Memberships are on a rolling contract and can be upgraded, downgraded or cancelled at any time.