Session Content

Box Office 

The session aims to make "40 min the new hour" by introducing a high intensity time efficient work-out to give participants the chance to do a highly effective workout and be back at the desk showered and changed within an hour. The Session will begin with a safety brief and exercise introduction.

Intro: (3 Minutes Total)
Injuries, Illness, H&S Brief (Water, Fire Exits etc).
Circuit explanation & Demonstration of exercises.
Correct punching technique and safety explained.

MPR 1&2: (7 Minutes Total)
General mobilisation of all major joints and a gentle first raising of the heart rate and warming of the major muscles.
A brief stretch of all major muscles to be used during activity (10 Sec Prep Stretch).
Second pulse raising incorporating movement's specific to following workout. Combination punches, challenging Motor Skills), footwork, raising heart rate to working level mobilising major joints further, mentally prepping client for exercise to follow.

Main Component: (20 Minutes Total)
A circuit concept incorporating the ethos of traditional boxing training, using recognised exercises taking a full working body approach for maximum calorie output and cardio benefit and using focus pads for combination work improving reaction skills, alertness and coordination. This component is designed and worked in such a way it allows everyone to work at their own level regardless of fitness levels or previous experience without hindering anyone else.

Cool Down: (7 minutes Total)
Taking Heart rate from its working level gradually down to a daily movement level by gradually reducing activity intensity.
Stretching all major muscles used (30 Sec Developmental stretch) focusing primarily on desk bound postural tightness i.e Pecs, Anterior deltoids, Lats, Traps, Hip Flexors and Hamstrings.

Debrief: (3 minutes Total)
Briefly highlighting to the group what worked well and what generally needs improving.
Insight into following session.
Safety reinforcement of hydration and nutrition.