®
Instructor Training Course Manual
CONTENTS
FOREWORD
INTRODUCTION
THE CONCEPT OF BOXERCISE
INJURY PREVENTION
- The Hand & Wrist
- The Elbow
- The Knee
SAFETY
- Venue
EQUIPMENT
- Focus Pads
- Bag Mitts & Sparring Gloves
- Handwraps
- Punch Bags
THE PUNCHES
- Stance
- Guard & Movement
- The Straight Punches
- The Head Hooks
- The Body Hooks
- The Uppercuts
THE FOCUS PADS
- Coaching Points
- The Straight Punches
- The Head Hooks
- The Body Hooks
- The Uppercuts
COACHING
THE BOXERCISE CLASS
- The Warm Up
- Sample Choreography for Aerobic Warm Up
- Mobility
- Stretching
- Aerobic Style Class
- Circuit Style Class
- Coached Style Class
- Beasting Style Class
CLASS EXAMPLES
ODD NUMBERED BOXERCISE CLASS
MUSIC LEGALITIES
STARTING YOUR FIRST CLASS
GLOSSARY
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4
5
6
6
7
7
8
9
10
11
12
13
14
14
15
15
16
16
17
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18
19
21
22
23
24
24
24
25
26
27
28
30
31
Foreword
Upon successful completion of the Boxercise Instructor Training course each
delegate receives a numbered certificate and a photograph ID card which coincides
with a database entry on the Register of Approved Boxercise Instructors. This
database is held at Head Office, Millstone House, Main Street, Mowsley,
Leicestershire, LE17 6NT
Boxercise is a Registered Trademark. Only holders of a Boxercise Approved
certificate and paying their Annual Licence Fee to remain registered are authorised to
use the name Boxercise to promote their classes and advertise as an approved
Boxercise Instructor.
THIS DOCUMENT MAY NOT BE REPRODUCED WITHOUT PERMISSION FROM
BOXERCISE.
You have signed to state that you understand that Boxercise is a Registered
Trademark. Number 2194200 and E2955961 (European trademark).
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I understand that successful completion of this course entitles me to teach a
class and call it Boxercise.
I may not teach anyone else to teach this exercise concept whether they call
their class Boxercise or any other similar name.
No person may stand in for my class and call it Boxercise unless they are also
a Registered Boxercise Instructor.
I will not photocopy or pass on any information held in the course manual to
any person.
I understand that it is my responsibility to pay my annual licence fees to
Boxercise in order to remain registered as a Boxercise Instructor and may only
use the name Boxercise as long as I remain a Registered Boxercise Instructor.
It is your responsibility to cancel the standing order at your bank if you cease
to teach Boxercise and no refunds will be given.
I will not set up in competition with Boxercise or teach ANY similarly Boxing or
Martial Arts based concept via an Instructor Training course to other persons.
You should send back your ID card each year for renewal; certificates are not
normally renewed as the ID card is harder to copy. If a new certificate is
required please enclose an A4 sized SAE and send to head office. Allow 2
weeks for return.
The Boxercise newsletter is sent out via email only to those instructors
registered on our website who have filled in the email field.
You may use the Boxercise logo (available in the Instructor area of the
website) on your website and publicity material. If you wish to use the logo on
a banner or on a t-shirt we will usually grant permission but ONLY after you
have submitted a PROOF to us accompanied by how many units you wish to
produce. We will then sign and send back to you stating how many units you
have permission to manufacture. NOTE. No person may sell at a profit any
clothing or other items using the Boxercise name or logo.
Boxercise is a Registered Trademark of Boxercise Corporation.
Please understand that breach of the above regulations contravenes Statutory
Trademark Rights owned by Boxercise and renders you liable for prosecution.
Boxercise will vigorously protect its Intellectual Property Rights and does not provide
services under any other name.
Introduction
As you are now aware, there is little opportunity to take notes during the Boxercise
Instructor course. Our practical ‘hands on’ approach has been designed to maximise the
specific coaching skills required for this very physical form of activity. This manual
therefore acts as a detailed reference of all that you have learned during the Boxercise
Instructor Training course. This manual is supported by the course refresher DVD you
have also received.
There are further opportunities to develop your skills by attending one of our
supplementary courses. There is a summary of each of these courses below but please
call head office if you have any specific questions or if you would like to book on to a
course.

KickBoxercise – teaching you basic elbow strikes, knees and kicks to add in to
your Boxercise classes and challenge your clients further. You will also receive a
course refresher video and a PDF manual covering all the essential knowledge on
the KickBoxercise course. (Video and PDF will be available in the instructor’s area
of the website after completion of the course)

PT/Advanced Skills Course – this course starts where your Boxercise course
finishes. We will teach you advanced footwork, defensive moves, counterpunching
and how to put it all together. You will take your own notes on this course and will
gain access to the course refresher video via the instructor’s area of the website
after completion of the course.

Boxercise for Kids – this course covers how to adapt your Boxercise session for
children, covering all four key stages and specific requirements for training each
age group. A hard copy manual is included in this course and you will take your
own notes to supplement this.

Advanced Instructor Status – This is a supplementary certificate awarded to those
instructors who achieve over 80% in all three of the Boxercise, KickBoxercise and
the PT/Advanced Skills course.
Section 1
 1992, 2000, 2013 Boxercise Ltd
4
The Concept of Boxercise
Boxercise follows the methods employed in boxing as closely as possible whilst ensuring
the maximum amount of safety and exercise benefit to the client.
Boxercise has been designed to incorporate active contact without any physical contact.
It must be stressed that we are NOT teaching the sport of boxing and we are NOT
instructing in the art of self-defence.
Boxercise enables the instructor to coach, teach and instruct in a controlled environment.
As you have learnt on your course there are four main ways of teaching Boxercise –
aerobics, circuits, coached pads and beasting style.
Whichever style you choose to teach remember the golden rule – make your class as
boxing oriented as possible; people expect to hit stuff in a Boxercise class and hitting the
pads is the bit people enjoy the most.
Boxercise is also great for PT – get your clients hooked on pad work and keep them
forever! They can never go away and do pad work on their own so this is a great way of
retaining loyal clients.
What are the advantages of Boxercise for general fitness training?
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It covers all aspects of activity – aerobic and anaerobic
It develops skills including hand-eye coordination, balance, timing and technique
It works all major muscle groups
It enhances range of movement, when technique is performed correctly
It is suitable for both sexes, all ages and levels of ability
It is a great stress buster
It’s fun!
Section 1
 1992, 2000, 2013 Boxercise Ltd
5
Injury Prevention and Safety
With careful instruction and effective coaching of good technique, the risk of injury is
greatly reduced. However, as contact forms the basis of this form of activity, there are
several areas that need to be identified as potential points of injury.
The Hand and Wrist
II III IV
The majority of injuries that occur to the hand
are often the result of incorrect wrist position.
When punching correctly the wrist is flat and in
line with the forearm enabling the majority of the
force to be absorbed by the longer shaft of the
metacarpals (II-V) displacing the force evenly
throughout the hand.
Injury occurs when extension or flexion of the
wrist transfers uneven force throughout the
hand and wrist.
V
I
Phalanges
Metacarpal
Scaphoid
Radius
Ulna
Injury can also occur in beginners when the hook punch is performed with the palm
facing down. If the punch is mis-timed it can cause the scaphoid or fifth metacarpal to
become compressed causing a break or fracture. This is why we recommend performing
the hook punch with the palm facing in for beginners.
The Elbow
The two areas of concern are the medial
and lateral epicondyle. Any activity that
involves gripping such as punching or
holding a pad causes the muscles in the
forearm to contract. These muscles are
inserted into the distal end of the humerus
on its medial and lateral sides.
When holding the pads for the hook
punches remember to keep your elbows
slightly bent and offer a little resistance but
do not try to stop the punch.
Medial
Epicondyle
Radius
Lateral
Epicondyle
Ulna
As a pad holder you should make sure you set the correct reach for your client as holding
the pad too far away will result in them locking the arm out, or even over extending as
they throw punches 1 and 2.
Section 1
 1992, 2000, 2013 Boxercise Ltd
6
The Knee
The main safety point to remember
regarding the knee is to pivot on the
ball of the back foot when throwing
punch number 2.
Leaving the back heel down will
lead to stress occurring in the
medial collateral ligament.
Lateral
Collateral
Ligament
Medial
Collateral
Ligament
Patella
Safety
The actual location for any fitness class is very important. When undertaking a Boxercise
class, particular areas of concern include:
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Flooring – An uneven floor can account for many ankle and knee injuries. A
carpeted floor may also cause problems if the carpet is thick. The feet may not be
able to pivot when punching which may cause the ankles and knees to twist
unnecessarily.
If hanging a punch bag; first ensure that the walls are solid if drilling a bracket into
the wall. If hanging a bag off the ceiling check that the ceiling is solid or contains
beams no higher than about 12 feet from which to hang it. If the ceiling is
suspended you cannot use it to hang a bag - use the walls or a free standing
frame.
Do not overpopulate your class. Remember that swinging bags, skipping ropes
and pad stations take up more room than normal circuit stations. As a general
rule, stations such as a hanging bag or a skipping rope will take up between 2 and
3 standard circuit stations. If you can fit around 20 people in the room for a circuit
class, you will be able to fit around 14 to 16 people in a Boxercise class.
Section 1
 1992, 2000, 2013 Boxercise Ltd
7
Equipment
Good quality equipment is essential to protect both the puncher and pad holder but
ONLY good technique can prevent injury.
Focus Pads (Hook & Jab Pads)
The pad is the main tool of the coach bringing structure and versatility to the workout.
Shock absorption, comfort and quality are the major considerations when purchasing this
item.
Important things to remember when purchasing your focus pads:

Curved focus pads are much more comfortable to wear because they allow your
hand to sit in a more anatomically correct position enabling you to ‘catch’ the
punch.
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The dot MUST be in the centre of the palm of your hand (not the pad) and should
be clearly visible i.e. yellow on blue for contrast. If the dot is too high or too low
and the puncher connects with the dot, the pad will tilt causing possible injury to
the wrist.
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The thicker the focus pad the more shock absorption it will provide.
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The heel of the focus pad should always remain in contact with your wrist - a
thicker section at the bottom of the focus pad will allow this to happen.
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A gator that covers your fingers is safer during more advanced work when you
may be throwing the focus pad back to your client.
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Focus pads come in PU (polyurethane) or leather. We recommend PU for classes
but most PT’s prefer leather focus pads for their own pair.
Section 1
 1992, 2000, 2013 Boxercise Ltd
8
Gloves
Gloves will either be Bag Mitts or Sparring Gloves – there are some key differences
between the two styles to bear in mind when purchasing.
Bag Mitts
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Thumb is not padded and not attached to the glove.
Stitching over the whole glove (usually).
Sufficient padding to protect the knuckles.
Once you can feel the outline of the knuckles you should replace bag mitts.
Only to be used for working on focus pads or punchbag – NOT for sparring.
Bag mitts come in sizes – small – extra-large. Boxercise supply medium and large
sizes as these will fit the majority of class participants.
Sparring Gloves
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Thumb is padded and attached to the glove.
No stitching.
Heavily padded for greater protection.
Can be used for focus pad or punchbag work and can be used for sparring Remember Boxercise instructors are NOT trained to teach sparring.
Can be secured at the wrist by Velcro or lace-up (traditional boxing gloves) –
Velcro is recommended as it is quick and easy to un-do and do up.
Sparring gloves are sized according to weight i.e. 10oz & 12oz
NB. Bag mitts and sparring gloves come in PU (polyurethane) or leather. PU is designed
primarily for home use and will not stand up to the rigours of a Boxercise class. We
recommend leather for Boxercise classes
NB. Sparring gloves are pre-formed in the shape of a fist so are not suitable for use for
those with small hands/children. You should therefore choose bag mitts because even if
the hand is too small inside the glove they can still make a proper fist.
Section 1
 1992, 2000, 2013 Boxercise Ltd
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Handwraps
The hands are wrapped for three main reasons, namely:
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To provide a hygiene barrier (and keep your kit fresher for longer).
To protect the small bones in the hand from impact.
Because they look cool, enhancing clients experience of the Boxercise class!
For those people who regularly attend a Boxercise class, we strongly recommend that
they purchase their own herring bone bandages. A shortened (1.5m) wrap is
recommended for class use as they are quick and simple to put on.
Check out our video tutorial here http://www.youtube.com/watch?v=yK2WazhnDt8
Step – by – step guide
First remember to remove watches and rings as they may break or get lost inside the
gloves and pads.
1. Spread the fingers.
Pull across the back of
hand
2. Circle the wrist 2-4
times
3. From base of thumb
pull diagonally to
knuckle of little finger
5. Pull from thumb and
forefinger diagonally to
wrist
6. Encircle wrist to
finish
Figure 1
4. Circle knuckles 2-4
times
Section 1
 1992, 2000, 2013 Boxercise Ltd
10
Punchbags
Punchbags come in a variety of materials. Boxercise make
two types of punchbag- a PU punchbag and a leather
punchbag. Leather is the stronger and better material but PU
punchbags provide excellent quality at a reduced price.
Punchbags are excellent for a tough boxing workout
providing both cardiovascular and resistance work.
In inexperienced hands a punchbag can be dangerous so
please ensure you have qualified tuition on how to use it
before doing so. Please refer to the Boxercise Skills & Drills
DVD if you intend to use a punchbag in your sessions.
Also you MUST make sure you use good boxing gloves with
a heavy bag. We would recommend using sparring gloves for
this purpose.
NB. Absolute beginners should not use a punchbag.
Boxercise recommend that participants have done at
least 6 weeks practice on the focus pads first OR when
they can consistently achieve a gunshot sound on the
pads.
Section 1
 1992, 2000, 2013 Boxercise Ltd
11
The Punches
Footwork
Stance
The correct Boxercise stance creates a firm base which gives stability, balance and a
position that enables free flowing movement. Class participants should adopt a stance
where their dominant hand is their back hand.
Orthodox (right handed) = right hand is the back hand.
Southpaw (left handed) = left hand is the back hand.
To adopt the correct stance:
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Shoulder Width
Place the feet shoulder width apart.
Take one walking pace forward.
Maintain shoulder width position of feet.
Turn the back foot out at a 45 degree
angle and slightly bend the knees.
Walking Pace
Balance
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Allow the body weight to be evenly supported on both feet
keeping the knees slightly flexed.
Lean over the front foot, the back foot and from side to side
to show how the stance allows all round movement and to
check the balance of the individuals in the class.
If client can’t transfer weight side-to-side their stance is too
narrow.
Section 1
 1992, 2000, 2013 Boxercise Ltd
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The Guard
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Straighten the arms above the head with the hands open.
Make a fist with the thumb OUTSIDE the fingers.
Drop the arms straight in front of you and turn the hands to the side (as if holding
on to a car steering wheel).
Relax the shoulders and pull the arms into the body close to the ribs with the
hands next to the cheeks. Wrists should be flat and palms face towards each other
not towards you.
Movement
When moving it is important to remain in the Boxercise stance at all times. This will
maximise balance, stability and safety when it is time to stop and punch.
Once the basic movement has been mastered, the heels raise and movement can speed
up by pushing off the balls of the feet in a shuffling action; ensure clients do not ‘skip’
when moving faster.
Remember that the feet must never meet or cross when moving.
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To move forwards, lead with the front foot
To move backwards, lead with the back foot
To move left, lead with the left foot
To move right, lead with the right foot
Always remember to move-STOP-punch
You may use lines on the floor as a visual aid to keep the feet apart.
The Boxercise Footwork Training System does this with 43
separate footwork training drills.
For more information visit our website:
D
A
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B
C
http://boxercise.co.uk/equipment/footwork_training_system.php4
Section 1
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The Boxercise punches have been modified slightly to allow the novice to punch safely
and effectively. The technique should be smooth and flowing enabling the participant to
expend energy in a controlled manner. The shoulders should remain level at all times
and movement should involve the legs, hips and torso.
Remember to always refer to the punches as either lead hand or back hand – NEVER
left and right.
The Straight Punches
Lead Hand
Back Hand
Lead Hand
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Twist the body (turn the hip and shoulder
simultaneously)
Extend the arm straight in front of you
Return the hand to the guard position.
Back Hand
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Lift on to the ball of the back foot.
Turn the body, pivot the back foot and
extend the back arm in front of you.
Return the hand to the guard position.
Safety Points: Wrist flat, elbow 95% of reach, palm facing down, pivot back foot.
Lead Hand
Back Hand
The Head Hooks
Lead Hand
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Twist (front shoulder back)
Lift elbow
Turn the body
Return the hand to the guard position
Back Hand
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Lift on to ball of back foot
Lift elbow
Turn the body
Return the hand to the guard position
Safety Points: Palm facing in, elbow and wrist at shoulder height, pivot back foot.
Section 1
 1992, 2000, 2013 Boxercise Ltd
14
The Body Hooks
Lead Hand
Lead Hand
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Bend the knees
Bring arm round in the hook position
Back Hand
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Stay down
Pivot round on back foot
Bring arm round in the hook position
Safety points: Palm facing in, forearm parallel to floor, back flat, bum tucked in.
Only dip down one head height.
The Uppercuts
Lunge Down
Push Up
Lead Hand
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In guard turn the palm to face body
Bend the knees
Push up from the legs and push the arm
straight up so the hand is in line with the
top of the head
Back Hand
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Repeat as above
Remember that about 80% of the movement comes from the legs and only 20% from the
arms.
Safety points: Palm facing in, forearm remains vertical & wrist flat, watch out for
‘scooping’ the arms or ‘bicep curl’ uppercuts.
Section 1
 1992, 2000, 2013 Boxercise Ltd
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The Focus Pads
The pads form an essential part of any Boxercise class and guarantee one to one
instruction with all who partake in the class.
Padwork is the closest your class will ever get to actual boxing without any physical
contact.
Main points to remember:
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Measuring up correctly is crucial – use punch number one to measure up and
ensure the punchers arm is at 95% of reach.
The pad holder is always in control and for this reason anything other than the
basic skills should initially be left to the Boxercise instructor.
Ensure that the pad holder places the SAME FOOT forward as the puncher to
avoid foot contact and injury. This stance also reminds the pad holder which hand
the puncher leads with.
Adopt a firm Boxercise stance at all times and use both the arms and legs as
shock absorbers.
Maintain correct pad height and width that is based on the puncher and not the
pad holder.
When moving or talking, always bring the pads back to the body with the dot
facing away from the puncher. Do not provide a visible target for the puncher if
you do not want them to punch.
The pad holder should offer some resistance but should not try to stop the punch
or meet it.
Lean slightly forward; NEVER lean backwards as it compresses your lower spine
and places stress through the whole lower back area.
The Straight Punches
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Keep the pad flat with the arm tucked into
your side; in line with your forearm, elbow
and wrist.
Pad holders wrist should be FLAT.
Pads should be held at SHOULDER
height of PUNCHER.
Pads should be no wider than the
shoulders of the pad holder.
Display one pad at a time to the novice introducing two pads when correct technique and
ability have been demonstrated.
Section 1
 1992, 2000, 2013 Boxercise Ltd
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The Head Hooks
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Push the pads forward and turn them on
the side.
The dot on the pad should remain at the
same height as the straight punches i.e.
SHOULDER height of the PUNCHER.
Pads should be approximately one
forearm plus a fist width.
Offer some resistance to the punch but DO
NOT try to stop the punch.
The Body Hooks
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Pads stay on the side.
The pad is in line with the tip of the
punchers elbow (ensuring their guard is
up).
Offer some resistance to the punch but DO
NOT try to stop the punch.
The Uppercuts
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Bring the pad back up to SHOULDER
height of the puncher (based on their
shoulder height when standing).
Keep the pad surface face down so that
the puncher cannot see the dot until they
dip underneath.
If holding both pads up together they
should touch together.
Section 1
 1992, 2000, 2013 Boxercise Ltd
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Coaching
Improving your coaching skills is one of the main focuses of the Boxercise course. Here
are a few pointers to help you remember the skills we taught you on the course.
When teaching at the front of the group:
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Mirror the group - i.e. most of the group will generally be orthodox so you should
teach in southpaw.
Coaching angles – change your position at the front of the class so you are not
always teaching from the centre.
Side-on demos – turn sideways to show key safety points such as flat wrists and
the back foot pivot.
When coaching a client on the pads:
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Don’t just rely on ‘telling’ the client when they have done something wrong (verbal
feedback).
If you have a mirror available give them a visual demonstration to show them
correct technique – stand next to them on their open-side so they can see you
clearly (visual feedback).
If you don’t have a mirror available stand on their open side but slightly in front of
them so they can see the demonstration clearly.
Use kinaesthetic feedback to reinforce correct technique.
Use kinaesthetic feedback to find a coaching keyword which they associate with
the correct movement – remember it is the client who must choose the keyword
NOT the coach.
Once you know what type of learner your client is you will be able to use the
relevant type of feedback quickly and easily each time you have to correct a fault
i.e. if they are a strong visual learner the visual demo may be enough that you
don’t need kinaesthetic and vice versa.
Section 1
 1992, 2000, 2013 Boxercise Ltd
18
The Boxercise Class
As you have learnt on your course there are four main ways of teaching a Boxercise
class – Aerobics, Circuits, Coached and Beasting.
We always recommend that you teach the style that suits your personality best – teach
according to your strengths. For example if you hate aerobics you don’t ever have to
include this in your classes but if you are really good at teaching to music this can be a
really enjoyable way to warm up your class.
The Warm Up
The following examples cover the four most common ways of warming up your class.
Circuit Style (5 - 10 mins)
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Easy to teach
Effective warm up and mobilisation
Gradually increase intensity - start walking, through jogging up to running.
Try to avoid just running round in a circle but get them to move around randomly
so they pass each other, this is much more sociable allowing for more interaction
between class members.
Whilst moving them around guide them through various other movements e.g. arm
circles, touch the floor, jump up, etc.
Make it fun – get them to do partner activity as they move around e.g. high fives,
low fives.
Try calling opposites – give them some actions to perform but they have to do the
opposite to what you call out – punishment for getting it wrong e.g. a burpee
before they join back in.
Foot Movement (5 – 10 mins)
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Face the group – mirror the majority for ease of learning, i.e. for most of us this
means we need practice demonstrating in the southpaw stance as most class
participants will be orthodox.
Coach the class at walking pace so you can clearly spot common mistakes and
correct them whilst slowly elevating the heart rate.
Gives you the best chance to teach good technique right from the start of the
class.
This approach works very well with a novice class as it quickly establishes the
move-stop-punch principle.
Also works well as a second pulse raiser (performed after circuit style warm up as
above).
Section 1
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Boxercise Aerobics (5 – 15 mins)
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Great fun to teach and participate in if this is something you are good at
Use music that is slow enough to still allow good technique to be performed e.g.
128bpm
Can be used as first or second pulse raiser or even as a nice cool-down to
incorporate final stretches.
The aerobic routine example on page 21 uses basic choreography that is easy to follow
and repeat. Remember that most people attending a Boxercise class will be expecting to
punch the pads rather than follow a routine to music. Keep the moves simple and
increase the intensity, varying the punching movement to keep it fresh. The punches do
not have to be given in groups of four; however, this number fits in easily with a set beat
and will not make the moves over-complicated for the novice.
Boxing Games (5-10 minutes)
Games should reinforce good Boxercise technique whilst being FUN! Games should be
progressive - warming up the body gradually.
The games below (and more) are learned on the Boxercise for Kids course but
remember that adults like to have fun just as much as kids so games work well with not
so young class members too!
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
Boxercise version of Dodgeball
Stuck in the (Boxercise) Mud
Boxercise Ball Throw Circle
Section 1
 1992, 2000, 2013 Boxercise Ltd
20
Boxercise Aerobic Choreography
Novice Level Aerobic Routine (120-140bpm; Duration up to10 minutes)
BREAKDOWN
TEACHING POINTS
Straight Punches left and right – 4 count, twist
5-6-7-8
Emphasise the twist of the shoulders and palm
down, arm 95% straight. Keep the punching slow
till they follow the beat. When they can follow the
beat punch double time with two twists to
represent 5-6-7-8.
Step forward and back – one pace
Don’t allow the feet to touch, remember this is not
step tap; it is one step forward and back in the
Boxercise stance. Talk over the top of the basic
movement, cueing the next set of moves with
4,3,2,1…
Forward 4 – Bounce for 4
Backward 4 – Bounce for 4
In the Boxercise stance move the group towards
you, moving forward (1), 2, 3, 4 and stop, 5, 6, 7,
8 then backward(1), 2, 3, 4 and stop, 5, 6, 7, 8.
This approach enables you to emphasise and
observe balance and stability when stopping
before you introduce the punches. Bounce on the
spot, flexing the knees with the feet remaining on
the floor to take shock from the knees and keep
the group moving. Repeat 3 times.
Bounce forward and back – one pace
Now that the group are familiar with the
movement pattern and their pulse has been
slightly elevated, increase the tempo by lightly
bouncing from foot to foot. The knees should flex
and the feet move only a small amount to reduce
impact.
Forward 4 – 4 Straight Punches
Backward 4 – 4 Straight Punches
As above adding four straight punches when
stopping, now at the new tempo. Still emphasise
palm down and 95% reach when punching,
twisting through the shoulders and hips when
punching. Repeat 3 times. Now return to bounce
forward and back one pace.
Bounce left and right – one pace
Cue 4,3,2,1 and now in the Boxercise stance
bounce lightly from left to right. The feet must not
cross or meet. This new movement prepares the
group to move left and right in their stance
Left 4 – 4 Head Hooks
Right 4 – 4 Head Hooks
In weeks 1 and 2 of the class, the straight punch
would be used instead of the head hook. Once
the head hook has been introduced, associate
the new punch with a change in direction,
namely, forward and back – straight punches, left
and right – hooked punches. This brings
familiarity to the movement patterns and allows
the group to progress.
The Body Hooks and Uppercuts can be introduced in the same manner. Teach them in a set block,
namely, forward and back - body hooks, left and right – uppercuts. Once all eight punches have been
introduced, try adding a punch for each direction, namely, forward – straights, backward – head hooks, left
– body hooks, right – uppercuts.
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Mobility Ideas
This is by no means a comprehensive list but you should include some specific mobility
for the shoulders, hips and spine in your warm up section.
1. Shoulder Rolls
2. Neck Mobility
Shoulder Rolls
•
•
Relax your arms by your sides
Raise your shoulders to your ears
and then rotate them forwards x 10
Now rotate the shoulders
backwards x 10
•
Neck Mobility
•
•
Relax your arms by your sides
Turn your head to one side until you
feel the neck muscles stretching.
Hold the stretch for a count of one.
Turn the head to the other side and
repeat.
Repeat x 10 to each side.
•
•
3. Shoulder Rotations
4. Trunk Rotations
Shoulder Rotations
•
Make a W shape with the
arms as shown
Turn the arms down so the
palms face the floor
Draw the arms back up to the
W shape
Repeat x 10, moving slowly
through the range
•
•
•
Trunk Rotations
•
•
•
Stand with the feet shoulder
width apart and the knees
slightly bent
Twist to the side leading with
the opposite arm allowing the
heel to rise as you twist.
Repeat x 10 each side
Other mobility suggestions:
Arm Circles, Hip Rotations, Ankle Rotations, Push press ups off the wall (to warm
up the shoulders).
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Stretching Ideas
Again this is not a comprehensive list but you should include some stretches during the
cool-down section of your Boxercise class.
1. Quadriceps
2. Calves
Quadriceps
•
•
Bend one leg at 90 degrees
taking hold of either the toes or
the heel
Hold for a count of ten and
repeat with the other leg
Calves
•
•
•
3. Hamstrings
Step one foot back in a
long lunge position
Keep the back heel down
and bend the front leg
Hold for a count of ten and
repeat with the other leg
Hamstrings
•
•
•
Transfer your weight onto your
back leg
Straighten the front leg, sitting
on the back leg, dipping the
chest down
Hold for a count of ten and
repeat with the other leg
Other stretching ideas:
Chest stretch, Shoulder stretch, Triceps stretch, Side
Bends, Lats stretch
General Points to Remember
 Warm up stretches should be held for 8-10 seconds
 Cool-down stretches should be held for 30 seconds
 Don’t bounce or force stretches
 A sufficient warm should always precede any stretching
 Keep the participants moving between warm up stretches. Body temperature
and heart rate should not drop too much during this section.
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Class Ideas
As discussed on the course there are four main ways of teaching a Boxercise class. We
recommend that you teach the style that suits your strengths and try mixing and matching
the styles.
Aerobic Style Class
See page 21 for some example choreography, Boxercise Aerobics is best used as a fun
warm up or cool down rather than running the whole class this way as most people will
expect to hit the pads when they come to a Boxercise class.
Circuit Style Class
Great for teaching to large groups as you don’t need pads and gloves for all participants.
Use your imagination and make the stations as boxing oriented as possible.
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Skipping.
Bob & Weave - (use two handwraps or a piece of rope; anchor at one end and
partners take it in turns to hold the other end if you can’t anchor both ends).
Give & Take – sit up and pass a medicine ball between partners.
One Pad/One Glove – good for abdominal stations and shuttle runs.
Step Ups with Punches
Shadow Boxing – map it out for beginners so they know exactly what to do.
Mini-Circuits – include traditional exercises such as press up, squats etc. but
group them into mini-circuits so they only do 10-20 repetitions of each exercise
completing 5 or 6 exercises within the 2 minutes.
Coached Style Class
The best way of putting more boxing into your class. For the traditional format you will
need enough pads and gloves for everyone but you don’t necessarily need to run a
whole class like this – even just a couple of rounds at the end of the circuit makes a
fantastic finisher to your class.
You can incorporate coached pads into your class even if you don’t have enough pads
and gloves for everyone it just takes a bit more management. There are two ways to do
this.
1) Run a circuit around the outside of the room which everyone is going round;
certain ‘stations’ direct them into the centre of the room where you guide a small
group (maybe 2 or 3 pairs) through a coached round. (Everyone else continues on
their circuit station).
2) Split the group in two and put half of them through a coached round whilst the
other half do another exercise (that doesn’t require pads and gloves) e.g. an
accumulator or fitness challenge.
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Beasting Style Class
Probably the most fun style of class. Again, for the traditional format you will need
enough pads and gloves for everyone but you don’t have to run the whole class like this.
Doing a couple of beasting stations at the end of the class is a great fun way to finish
them off! We generally advise that all punches done during the beasting section are done
for speed rather than power i.e. light, fast punches.
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Run & Punch – run to partner and throw a set number of punches. Continually
run back and forward or give them an exercise (e.g. a burpee) to do before they
run again.
Crazy Point & Punch – first time run to partner as above but on subsequent runs
pad-holders call or point to different punchers so the punchers are always going to
a different pad-holder. Very sociable and doesn’t need an even number of
participants.
Scatter Pads – pad-holders scatter around the room and do star jumps whilst not
being punched. Punchers run between them performing 10 or 20 punches when
they find a pad-holder.
Punching Square – Line pad-holders up at the top of the room in a stance with
pad number one up. Punchers run down one side of the room to the first pad and
then punch no.1 moving across the line. They then run back down one side of the
room (or lunge walk, or bunny hop or forward roll – whatever you decide!) and
then do something else across the bottom of the room to finish the square and
repeat until the two minutes is up.
10, 20, 30 40, 50 – Puncher starts lying on their back with pad holder kneeling
over them holding pads just above the knees. Curl up and throw 10 punches, then
both partners run to the other side of the room and do 10 punches in standing.
Run back and do another 10 sit up punches then run back and do 20 standing
punches. Repeat until you get to 50 standing up punches. This can either be done
for time i.e. just see how close to 50 they can get in the two minutes or as a race
i.e. no timer just let them go until one pair win.
Grenade – scatter punchers and pad-holders around the room in pairs. Get them
to perform a combination. When you shout ‘grenade’ they have to hit the deck and
get back up as fast as they can and start punching again.
Punching Circle – pad-holders stand in a circle facing outwards. Give each
person a different pad position and then the punchers get in front of a pad holder.
They punch the pads until you shout ‘change’ when they all move to the left and
throw punches again until the change.
Abdominals – punchers lay on their backs. Pad-holders kneel at their feet holding
the pads just above the punchers knees. Call out an amount of punches –
punchers crunch up and throw that amount of punches. The quicker they punch
the more rest they get between sets!
A beasting station that doesn’t require pads and gloves for everyone.

Gun Run – put the class into two (or more) teams. Give each team something to
carry e.g. a strike shield, big bag of kit, tackle bag, punch-bag etc. First team
member runs whilst carrying the object down to the end of the room, slams it
down, kneels on it and gives it 10 punches. They carry it back and pass it to the
next team member. First team to finish are the winners!
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Class Examples
Here are just a few different ways you can incorporate different styles of class into your
sessions – use your imagination and remember to teach to your strengths. There is no
set format; do what suits your skills, your venue, equipment and participants! All the
warm-ups, second pulse raisers and main body sections are interchangeable here.
Circuit Style Example (50-60 minutes) incorporating coached and beasting too
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Warm Up – 5-10 minutes – footwork, re-cap punching technique and footwork and
move them around the room in a stance, gradually increasing the intensity.
Mobility – 5 minutes
Second pulse raiser – 10 minutes – coached pads (2 rounds each). Focus on
technique rather than power.
Main body of class – 20 minutes – circuit stations in pairs
Finisher – 5 minutes – beasting station (1 round each). Focus on speed rather
than power.
Cool-down – 5-10 minutes – gradually bringing heart rate down and incorporating
stretches.
Coached Pads Example (50-60 minutes)
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
Warm-up & Mobility – 5-10 minutes – standard circuit style warm-up i.e. walking,
then jogging, then running around the room gradually increasing intensity
incorporating mobility.
Second pulse raiser – 5-10 minutes – footwork drills (as session 1 warm up, can
be more advanced incorporating rotational footwork from PT course and anything
else to be used in class e.g. defensive moves and pad positions).
Main body of class – 20-30 minutes – coached pads in pairs – you’ll need 4
combo’s for a 20 minute block or 6 for 30 minutes.
Finisher (if time) – beasting station (1 or 2 rounds each).
Cool-down – 5-10 minutes – gradually bringing heart rate down and incorporating
stretches.
Beasting Class Example (50-60 minutes)
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Warm Up & Mobility – as per previous two examples or some Boxercise Aerobics
if you’re good at it.
Second pulse raiser – one of the two examples above or again could be aerobics.
Main body of class – 20-30 minutes – working in two teams basically beasting
them! Remember each team will repeat each station so each station takes 5
minutes to complete based on 2 minutes on, 30 seconds rest.
Core section – 5-10 minutes – if no abdominal stations done in beasting do a
specific core section here.
Stretches – 5-10 minutes - if on floor for core section you can go straight into
stretches to finish.
Section 1
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The Odd Numbered Boxercise Class
If you have an odd number of participants and you are teaching a circuit style class you
have two options.
Option 1
Join in – go round the circuit with one of the participants. Not really an ideal solution as it
can be difficult to keep an eye on everyone and your attention tends to be drawn to the
person you’re partnering but can be done on the occasional week when you don’t have
any new participants. Sometimes your class members like to see you suffering too!
Option 2
You will need individual stations with the correct amount of stations to participants. Each
person works round the stations on their own. If you want to incorporate punching
combinations – the gloves will be one station and the pads will be one station. Whoever
is on the pads turns to face the person on the gloves and holds for them to punch. When
it is time to change the pad holder moves on to the next station, the puncher moves on to
hold the pads for the next person coming along and so on. Below is a very basic example
where everyone works individually and only punches when they get to the instructor
station.
1. Mini Circuit 2. Wall throw with
10 Press Ups sponge ball
10 Crunches
10 Squats
•
•
9.
Shuttles
Step
Ups and
Dips
•
•
•
•
•
•
4. Focus Pads
(Instructor
Station)
Warm Up – stance & moving
5 mins
Stretch
5 mins
Pulse Raiser – move-stop-punch
5 mins
Time - 1 to 2 minutes
5.
Footwork
Left 4, 4 hooks
Right 4, 4 hooks
Recovery - 15 to 30 seconds
Class Time
30 - 45 mins
Total
45 – 60 mins
8. Punch between legs
•
3. Double Step Ups
7. Dumbbell Punches
All stations shown require only one person. Nine
stations for nine people
6. Skipping
If using paired stations only one person moves to the
next exercise (max. 18 people)
Instructor holding the pads/being a station
This can be really beneficial to both you and your participants. It’s not something to be
done every week e.g. when you have lots of newbies but is definitely worth doing
occasionally. If you also do PT it is a great way of getting new clients and your
participants will love the chance to have a go on the pads with the best pad holder in the
room!
Remember – position yourself in a corner so you can still observe the whole room.
Section 1
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Music Legalities
There are three options regarding the music you play in your sessions to make sure you
are not breaking the law.
1) Purchase the relevant music licence; most freelance instructors will need a PPL
licence. Most freelance instructors won’t need a PRS licence as it is usually the
venues responsibility to hold a PRS licence. There is a Mobile Licence available for
instructors who use a variety of premises without PRS licences but PRS state they
would always licence a premise before individual hirers.
- Having a PPL licence means you can play any music in your classes.
- However, if you are copying, burning or transferring music from your vinyl, CD,
MP3 or CD-G collection onto a digital format such as an MP3 player, flash drive or
laptop for use in your professional or semi-professional working life you will need to
purchase a ProDub Licence (see below for more details).
What does the ProDub Licence include?
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Copyright in the Musical Work (MCPS)
Copyright in the Sound Recording (PPL)
VAT
Permission to copy your legally-purchased music onto any other format
You only pay once for the tracks you copy
ProDub: Fitness - Year One, Level One tier starts at £85.11 (+VAT) to copy up
to 1,000 tracks.
http://www.prsformusic.com/users/recordedmedia/ProDub/Pages/ProDubLicence.aspx
2) Purchase music from a specialist fitness music provider such as
www.pureenergydigital.com, www.fitpromusic.com or Multitrax
www.exercisemusicshop.com – YOU WILL STILL NEED TO PURCHASE A PPL
LICENCE if you take this option but the music is especially made for fitness.
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The Boxercise Circuit CD’s – Rock Mix & Dance Mix fall in to this
category.
3) Use music in your sessions that does not require a PPL (or PRS) licence from a
specialist fitness music company such as www.gymsymphonies.com,
www.bodyrockerfitness.com or www.fmgmusic.com (also Multitrax).
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The Boxercise Aerobic CD (CDAER) falls in to this category.
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PPL/PRS – what’s the difference?
PPL and PRS for Music are two separate independent companies and in most instances
a licence is required from both organisations for you to legally play recorded music in
public (but as stated above it is usually the premises that hold the PRS licence rather
than the individual). While both organisations licence the use of music and collect
royalties for the music industry, each represents different rights holders and have
separate licences, terms and conditions.
PPL collects and distributes money for the use of recorded music on behalf of record
companies and performers. PRS for Music collects and distributes money for the use of
the musical composition and lyrics on behalf of authors, songwriters, composers and
publishers.
http://www.ppluk.com/I-Play-Music/Businesses/Why-do-I-need-alicence/#doineedalicence
PPL – New tariff
Under the new tariff the sole responsibility for holding a valid PPL licence for exercise
classes in fitness centres will be on the operators of those centres.
Fitness instructors will still be required to hold a valid PPL licence for any classes
that they operate on premises other than fitness centres (e.g. hired halls,
community buildings, offices). IMPORTANT FOR FREELANCE INSTRUCTORS.
Please note that all licences due for renewal prior to 1 May 2013 must renew as usual for
a full year under the current tariff. Customers will be sent an invoice as usual. A transition
process is in operation to ensure there is no overlap in classes covered by both fitness
centre and instructor licences at any point.
http://www.ppluk.com/I-Play-Music/Businesses/New-Exercise-for-Music-tariff-for-2013/
Boxercise try to keep this information as up to date as possible but
please do check the information yourself to make sure you are not
breaking the law. The links will take you to the most up to date
information.
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And finally…..before you start your first class
Before setting up your first class there are a few things you’ll need to do, here is a
checklist:
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
10 hours of practice; watch yourself in a mirror to check your own technique,
try and teach fitness instructor friends the punches and then try and teach
someone who doesn’t work in the industry e.g. a family member.
- Register on the website – you will need to set up your password so that you
can access your own listing on the Registered Boxercise Instructor list on the
website. You can advertise your class here and provide contact details for the
public to contact you. Remember that if you want to be searchable by your
location you will need to put your postcode in (or the postcode of where you do
your classes).
- If you want to receive our email newsletter every two weeks you will need to
input your email address in to your website listing if it’s not already there.
- The instructors area of the website also contains the following material to help
promote your classes:
Ready-made promotional posters for Boxercise, KickBoxercise, Boxercise
Personal Training and Boxercise for Kids.
Loyalty cards – attend 6 classes, get the 7th free OR attend 9 classes get the 10th
free – you choose which option you prefer.
Boxercise Logo’s – a couple of PDF colour versions suitable for your
website/facebook page etc. There is also an Adobe Illustrator version which is for
high-quality printing e.g. clothes/banners but please note the trademark
information on the website regarding t-shirt printing. (Most home pc’s won’t have
the software to view this document but if getting banners made or t-shirts printed
they should have the software to use this type of file).
You can also access the discounted instructor equipment via the instructor login.
Boxercise class start up advice – some hints and tips on how to promote your
sessions and retain your class members once you’ve got them!
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Watch the course refresher video – also available in the instructor area of the
website. This is a really useful reminder of the techniques learnt on the course
and also has some great ideas to incorporate into your class.
‘Like’ our facebook page www.facebook.com/BoxerciseLtd. We often share
class ideas and combinations on there to help you develop your Boxercise
sessions.
Good luck - we love to hear how our instructors are getting on so please keep in touch
and let us know!
Section 1
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Glossary
Bag Mitts
Boxing gloves used in a Boxercise class. Can be used on the
heavy bag, floor to ceiling ball, speedball, maize ball and focus
pads.
Sparring
Gloves
Much more heavily padded than bag mitts; predominantly used for
full contact sparring but can also be used on the focus pads and
punch bags. Recommended for use with PT clients.
Duck, Slip,
Swayback
Defensive boxing moves used to avoid punches. Can be used to
build more realistic, better flowing, more challenging combinations.
These skills are taught on the PT/Advanced Skills course.
Focus Pads
Hand held pads with a dot in the middle. Used to coach punching
technique, build punching combinations and elevate heart rate. An
essential part of every Boxercise class.
Hand Wrap
Cloth bandages, 1.5m in length used to cover the knuckles, thumb
and wrist to protect the small bones of the hand and wrist and
increase hygiene.
Heavy Bag
Made from canvas, nylon canvas, PU, PVC or leather. A tubular
bag filled with scraps of leather, old clothing or granulated rubberNOT SAND, between 3ft and 6ft in length. The most dangerous
piece of equipment in a Boxercise class. Uppercuts should only be
thrown by the experienced boxer.
Jab & Cross
Otherwise referred to in Boxercise as punches 1 and 2 – the Jab is
ONLY EVER THE FRONT HAND and the Cross is ONLY EVER
THE BACK HAND regardless of what stance the puncher is in. i.e.
Orthodox puncher jabs with the left hand and throws the cross with
the right hand. A southpaw puncher will do the opposite.
Guard
Position
In a Boxercise stance with the elbows tucked into the ribs; hands
just in front of the cheeks with the hands held in fists.
Orthodox
A right handed puncher. Stands with the left foot forward using the
left hand to throw the jab (front hand) and the right hand to throw
the cross (back hand).
Pivot
Turning 90 degrees on the ball of the foot.
Southpaw
A left handed puncher. Stands with the right foot forward using the
right hand to throw the jab (front hand) and the left hand to throw
the cross (back hand).
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