Every workout begins with a warm-up consisting of HIIT movements, jump roping, and body-weight exercises to get your body warmed up and heart rate elevated.

Get fit not hit! 12 rounds of intense bag and mitt work is designed to build strength and improve technique while burning max calories.

Whether it's jumping jacks, squats, or ab work we stay moving during active rests to maintain your heart rate.

 While continuing to increase flexibility, agility, and speed, you will be burning the maximum calories during the 12 rounds of intense bag and mitt work.