Class Structure

1. Warm-up (10 minutes): Cardio drills (jump rope, jogging), light stretching, mobility drills

2. Technique & Combos (15-20 minutes): Learning and practicing various punch/kick combos on the heavy bag

3. Interval Work (15-20 minutes): Timed rounds (e.g., 3-minute work, 1-minute rest) of high-intensity bag work, focusing on speed, power, and endurance

4. Strength & Conditioning (10 minutes): Core and upper-body workouts (planks, push-ups), heavy bag slams

5. Cool Down (5 minutes): Stretching and breathing exercises

Target Audience

All fitness levels. Ideal for those looking to combine cardio with strength work.

Benefits

Builds endurance, burns calories, improves strength, and tones muscles.

Additional Info

Gloves provided, or users can bring their own. Great for stress relief.