Boxing Fundamentals

Boxing Fundamentals is our beginner level course teaching you all the basics of boxing.

Over the 12 sessions you will learn everything you need to develop as a boxer from how to wrap your hands and stand correctly to footwork, punches, punch combinations and defence. You will also see a massive improvement to your strength and fitness levels.  The course provides before and after fitness tests and also teaches you functional movement techniques to improve strength, mobility and co-ordination. Members completing this course report a huge improvement to their body composition, confidence and fitness by the end of the 4 weeks, without any excessive dieting or struggle! The course takes a fun and supportive approach to boxing and is suitable for all levels of fitness, age and ability

The course costs £150 for 12 sessions run over 4 weeks.  Courses fill up very fast so book early to avoid disappointment 

Price includes supporting video tutorials and a set of hand wraps.
After completing the course you can continue progressing both your fitness and technique through our timetabled classes

Courses and Class Times 

There are 3 course options:

Course A: Mon, Wed evening at 8pm and Saturday at 11am 

Course B: Tues and Thurs evening at 8pm and Sun at 11am

Course C: Daytime Tues and Thurs at 10.30am and Sat at 11am (will run depending on numbers)

Sessions cannot be switched between course however we have an additional make up session on a Friday evening at 7pm 

Please see our FAQ’s below for further details on programme 

Courses run every month

Book your space below

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 18 people and concentrate on boxing technique, 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 11am

•Course B – Tuesday & Thursday at 8pm and Sunday at 11am

•Course C – Tuesday and Thursday at 10.30am and Saturday at 11am  (running dependant on numbers)

What if I can’t make one of my sessions?

If you can’t make your usual session there is a make up session on a Friday evening at 7pm which will recap the technique covered that week. Unfortunately you cannot witch between courses as each course has a set number of places.   

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.

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 no sparring in boxing fundamentals, you practice on pads and bags only, so any risk is minimal.

What will I need to bring?

We provide hand wraps (£7.50 to replace if you lose). You will need to buy your own boxing gloves — boxing is a sweaty sport and gloves don’t always smell that great so its always nicer to have your own.  You can buy our own brand for £35 or we recommend Geezers boxing for a full range.   We advise 14 oz for women and 16oz for men.

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 50 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 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.  Currently all technique is practised on bags.  For any partner drills, 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.  Our sessions are currently priced at £60 for a single session.  The price is then reduced to when you buy a block.  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 buy a class pack and attend our full timetable of classes..

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 skill based programmes. To get results requires consistency so you need to commit to regular attendance. If you require more flexibility – please see our PT packages.

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