Intro to Boxing (30m) Our 30 minute instructional session introduces you to wrapping your hands, proper boxing stance and basic punches. A must for all newcomers! Class limited to 5, sign-up required. To be followed by BOXING 101
Boxing 101 (60m)Striking Beauties' is not just about doing it, but doing it RIGHT! And BOXING 101 is essential to learning how to do just that! The first half of class will instruct on the fundamentals of boxing (stance, movement, basic punches) while the second half will have you executing on the heavy bags. But don't be fooled by the simple name, BOXING 101 will leave you mentally enlightened and physically exhausted!
Boxing Drills (60m) You want to punch? You want to sweat? Then this is the class for you! Wrap up, warm-up then work round after round of combinations on the heavy bag with a minute “rest” of squat jumps, mountain climbers and or whatever the instructor calls out in between rounds. Slip in some intermittent pad work then finish off the class with a blast of hardcore abs work! This intense, non-stop class works on your speed and building up your anaerobic threshold.
Bags & Barbells - A Boxing/Weight Training Class (60m) When you only have the time for one workout, THIS is the one for you! First half of class is about warming up and getting sweaty with rounds on the bag! Second half of class gets you toned and strong with barbells and dumbbells . Perfect class for All Levels. Core Conditioning (60m) Everyone's favorite bootcamp!
CORE CONDITIONING involves station after station of core work, conditioning, strength training and much more! Oh yeah, you'll feel this one in the morning!
Pads & Gloves (30/60m) Partner up for this high energy blend of boxing, kickboxing & conditioning! Throw a jab, cross and spinning back fist, add in a round house kick, followed by a front kick as you challenge yourself through multiple 3 minute rounds of sweat drenching fun! Each workout burns up to 800 calories and instills potentially life-saving, self-defense skills!
Manfredo's Boxing- Advanced Boxing (60m) Ready to step it up? THIS is the class. Created by world renowned boxing trainer Peter Manfredo, Sr., this class introduces multiple punch combinations, explosive footwork drills, and slip and block techniques. Work it hard in front of the mirror, then head over to the bags for some intense work! Oh, and don’t worry, we won’t forget to top off the class with a great abdominal burn!
Strikers Youth Fitness Boxing Program LIL STRIKERS ages 6-9 (30 m) & STRIKERS ages 10-14 (45 m) Our Strikers’ program uses The Sweet Science to instill fitness and values in our children. Lessons and exercises in the fundamentals of boxing (ie. stance, footwork, punching combinations) kickboxing, strength, conditioning & flexibility will measurably improve their overall physical conditioning and mental focus. The benefits? Hard work, discipline, determination, respect, perseverance, confidence, flexibility, coordination, self-defense and awesome conditioning! Classes are non-contact.
Striking Beauties’ Traditional Boxing (SBTB) (60m) Our signature class takes you through a professional boxer’s pre-fight workout. Warm up with a few rounds of jumping rope, shadow box in the mirror then work through our circuit of exercises designed to enhance a myriad of skills essential to boxing – speed, strength, conditioning, agility and defense! Throw in the rockstar music and an in-your-face instructor and you’ve got yourself a knockout class! Whether you want to become a boxer, or just train like one, SBTB guarantees you'll walk out the door feeling stronger, better conditioned and more self-confident!
TABATA Whether it is Tabata Boxing or Tabata Bags & Barbells, our Tabata classes are based upon the 4 minute interval-training model (see below). This may only be a 30 minute class, but trust us, you will NOT be shortchanged on the results!!
12 Rounds - A Boxing/Conditioning Class (30m)* The ultimate boxing – conditioning class, “12 ROUNDS” is the title fight of conditioning classes! Our hardcore 30 minute workout consists of twelve 2 minute rounds, 6 on the heavy bag followed by 6 kick-butt exercises! Finish it off with some abs and you are a champion! *the 60 minute class is double the fun!
*Tabata is a high-intensity, very short, workout protocol that has fitness and weight-loss benefits. It offers the maximum benefit with the least amount of time used to get those results. Invented by Japanese physician and researcher, Dr. Izumi Tabata, who conducted a study using an interval based training model to see if athletes would benefit from a 20/10 session repeated eight times. (20 seconds of all-out exercise/10 seconds of rest x8=4 minutes). Dr. Tabata took two groups and put them on an exercise program for six weeks. One group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the first group versus 120 minutes of training for the Tabata group over the six-week period. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.
Interval training is not new, but it has gained popularity in recent years. Intervals were originally designed for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.
Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after. (*breakingmuscle.com , author Flavia Del Monte)
our core classes