BOX AND BURN

The ULTIMATE high intensity, full body workout combining the best of both worlds – boxing and resistance training!

These fast paced, dynamic sessions will see you working through adrenaline pumping rounds of boxing on the boxing bags and functional strength training movements.

Free weights, kettlebells, cardio equipment, resistance bands and body weight movements to and tighten tone your entire body.  Its everything you need to feel strong, confident and on top of your game! 

It is SO addictive because you get to let loose on the boxing bag & then feel the strength and power you are building in your body with resistance training – it is everything you have been looking for in a workout! 

This session is suitable for all levels of fitness and experience.   

You do not have to be interested in fighting to participate – there is no contact in this session. This is not a session for fighters. It is a session designed for people who want to have a great workout and have a good time too!

Boxing gloves are provided or you can purchase your own at the front desk. Boxing gloves, hand wraps and quick wraps are available for purchase – our staff can assist you in selecting the right gloves and wraps to best suit you.


Monday: POWERHOUSE

This session combines functional strength training movements such as squats and lunges with bursts of cardio to get your whole body firing and boost your metabolism. The combination of lifting weights and then performing explosive movements will improve your overall strength and endurance as well as delivering a HUGE calorie burn!

All movements can be modified to suit all levels of experience and fitness. Beginners will be supported in learning weight lifting basics by a coach. Advanced members will be challenged to begin to work towards improving their lifts and building their lower body strength – BE A POWERHOUSE!

Tuesday: SUPER SWEATY

 This session focuses on building upper body strength to tighten and tone your arms, shoulders and chest before we pump out a full body conditioning workout – you’ll have no doubt about why we call this session super sweaty! This motivating, heart pumping session cleverly combines anything and everything from barbell work, body weight movements, kettlebells, and High Intensity Interval Training (HIIT) to get your metabolism firing. Proven to be one of the most highly effective workouts, you can expect to feel fitter, stronger and leaner in no time at all!

All movements can be modified to suit all levels of experience and fitness.

Wednesday: HOT AND HEAVY

This session will accelerate your overall strength and endurance. This session begins by focusing on building strength and power as we work towards learning correct technique for deadlifts and other functional strength training movements. As you gain confidence in completing movements correctly and safely you will be encouraged to challenge yourself and push your limits (if you are up for it!) We then power through conditioning exercises making this a session that will get your whole body firing and  boost your metabolism. The combination of lifting weights and then performing explosive movements will improve your overall strength and endurance as well as delivering a HUGE calorie burn!

All movements can be modified to suit all levels of experience and fitness. Beginners will be supported in learning weight lifting basics by a coach. Advanced members will be challenged to begin to work towards improving their lifts and building their strength – WE GO HOT AND HEAVY!

Thursday: BURNER

In this session we complete high repetitions of body weight movements to and tighten tone your entire body. There is NO barbell work in this session. We combine the use of free weights kettlebells, cardio equipment, resistance bands and body weight movements. You will feel the burn!

This session is suitable for all levels of fitness and experience.

Friday: HIGH VOLTAGE

Our circuit session is a fast paced, motivating session – that is NEVER EVER the same! We build speed, power and endurance in this HIIT (high intensity interval training) style workout. You work to push yourself as hard as you can for short, sharp set time periods before resting and recovering – and then going hard again! You will push, pull, run, jump, throw, row… we can throw anything and everything into our circuits to keep them challenging, motivating and exciting!

This session is suitable for all levels of fitness and experience.

Saturday: WILDCARD

This session will accelerate your overall fitness and endurance. Kick your weekend off with a high energy mash up of all of our sessions throughout the week.  This session combines functional upper and lower body strength training movements with cardiovascular exercises to strengthen and tone your entire body.

Midday: LUNCHTIME WARRIOR

Our signature express midday sessions offer a 30 minute session that is a shorter, sharper version of our strength and conditioning session for that day. These fun, fast paced sessions combines functional upper and lower body strength training movements with cardiovascular exercises to strengthen and tone your entire body.

This session is suitable for all levels of fitness and experience.

 

FLOW

Be prepared to get your stretch, flow and zen on with a hour Flow Yoga class. Our teacher will guide you through an energetic class, which is great for exercise recovery, for building strength, for balance and for flexibility.

This class is suitable for beginners to Yoga and also for advanced Yogis. Yoga is a great way to stretch and recover in between a busy training regime. Be prepared to walk away feeling energised, refreshed and motivated in your mind, body and soul.

 

BOXING

Be trained by a TWO TIME World Champ! Head Coach and WKF & MASA Middle Weight World Title holder Steve Moxon has designed boxing sessions suitable for beginner to advanced members. In this 1 hour Boxing session you will learn correct striking and defence techniques as well as some cardio and conditioning whilst working up a sweat. No partner needed. You will learn how to hit the bags and pads in a fun, safe environment.

These sessions offer a full body work out combining boxing on a bag, body weight exercises and cardio drills – you never know just what the coach might throw into the mix to keep things interesting!

Learn to punch like a pro – and have a great time doing it!

These sessions are suitable for all levels of fitness and no prior boxing experience is required.

MUAY THAI / KICKBOXING

This is the class where you don’t have to be a fighter to look like one! These sessions are designed and lead by head coach Steve Moxon. This 1 hour session is designed to introduce fundamental drills, basic offensive and defensive footwork, proper form of punches, kicks, knees and elbows, as well as loads of cardio and conditioning. You’ll learn great techniques as well as blasting out rounds on the heavy bag, focus pads and basic partner drills. Suitable for beginner to advanced. No partner needed.

Members wishing to train to spar or even fight should are encouraged to speak Steve to be best supported in achieving these goals. Regular sparring days are organised and lead by Steve and held in our full size boxing ring.

 

FIGHTERS GROUP (Invite Only)

Fighters Group is an invite only session for intermediate to advanced members who have experience in contact drills, sparring, advanced pad work and techniques. Entry into fighters group is based on the discretion of Steve Moxon and his observation of member’s skills/performance in sessions throughout the week at The Training Room Geelong. Intake for fighters group is by invite only and cannot be requested by members. To participate in Fighters Group you need to provide your own protective equipment including 16 ounce gloves, mouth guard, shin guards, groin guard. Members of Fighters Group work together to better their skills and may have opportunities to fight in amateur and professional events. High standards and a strong code of conduct will be enforced for the safety of all members.