If you’re not new to boxing and don’t feel you need the basics over again, just show up for the timetabled start of your chosen class.
When the session starts we’ll pair you with someone else – possibly another newcomer, possibly an old hand – for a bit of technical practice. We demonstrate some (generally fairly simple) combinations of punches, then you have a go yourself, with your partner, aiming at their gloves rather than at their body.
Once we’ve warmed up and stretched out (this takes about 15 minutes) we do what you might call a boxing circuit, in pairs, in 3-minute rounds, with a minute’s break between rounds. The circuit includes skipping, shadow boxing, sit-ups with a medicine ball, punching pads and bags – and of course sparring in the ring (optional). After about 45 minutes, when everyone is worn out and there is sweat dripping from the ceiling, we do a final burst of cardio altogether (scissor jumps, squat thrusts, press-ups, and so on) and then warm down with some final stretches.
The class runs for one hour and fifteen minutes.