Want to try something other than running, weight training or yoga? Then boxing could be just the thing for you. This full-body sport is more than just punching and is often underestimated. In boxing, you train not only your body, but also your mind.
The oldest Olympic sport
The origins of boxing lie far in the past. It is said to have been part of the Olympic Games in Greece as early as 688 BC. The form we use today has its beginnings in 17th and 18th century England. There the boxers of that time competed against each other in prize fights. Then, in the middle of the 19th century, the basic rules were established, most of which still apply today.
Perfect to get your body in shape
Hardly any other sport works as well as a total body workout as boxing. The workout is the ideal form to build muscle and strength, increase your coordination and overall fitness. The workout alone, the work on the punching bag, the practice sessions with the trainer on the brats and the other many exercises are that benefit your health and well-being are reason enough to start boxing.
Fight against kilos
Boxing training is one of the most effective ways to lose excess pounds. Up to 1,200 calories are burned per hour. But why is that? Boxing training is sweaty and you will burn a lot of energy. The intense muscle training will cause your body to burn fat reserves. The movement and high-speed strength training will shape your figure. Since boxing is a form of hiit training, it burns a lot of calories. This means that you burn energy for a long time after the sport, thanks to the so-called afterburn effect. Up to 10 hours after the sport your metabolism is still running at full speed.
Reduces stress and aggression
Everybody knows these feelings: negativity, irritability, stress or even aggression. Especially today in the often hectic time it is a problem that most of us know. The intensive training on the punching bag works extremely well against excess tension. All of a sudden, all the stress and negative feelings are blown away and your head is cleared. After the training you feel liberated and if you do it regularly, boxing is a way to transport this balance into your everyday life.
Increase your self-confidence
It is nothing new that sports in general have a positive influence on your self-confidence. This is especially true for boxing, because through the progress of training or even in competitions you achieve a sense of achievement, which gives you a good feeling. These experiences strengthen your self-esteem immensely. Apart from the competition, the training and learning of boxing techniques alone gives impulses for your own self.
Purely a man's thing?
Definitely not! Boxing has meanwhile moved away from the typical cliché of being only a sport for men. More and more women and even children are taking part in boxing training. Basically it is suitable for everyone, no matter if woman or man, young or old. Besides strengthening your muscles, it improves your coordination as well as your stamina. Boxing will push you to your limits. Absolute patience is required. What seems impossible today can be one of your easiest exercises in a year.
John Harris HIIT
After a warm-up, in which the joints and muscles are prepared for the subsequent strengthening, special exercises for the entire back, abdominal and gluteal muscles follow, with or without additional equipment, which are first performed in a standing position and then on the floor. In the conclusion follows a short stretching and mobilization of the entire body.
HIIT & FIT
The duration of the unit is 60 minutes and takes place in the functional room. Strength endurance, stamina and performance are improved through functional, coordination demanding exercises. There will be 2-3 rounds of circuit training completed in the group. Kettlebell, balls, dumbbell and barbell, battle rope, Bosu Ball as well as exercises with your own body weight. The motivating music provides the right mood and the correct execution of the technique is always the top priority for the trainer for a joint, safe training.
Harris Barbell Lift
The Harris Barbell Lift is a primarily standing workout, using free weights provided by John Harris. This can be used to work muscle regions that should be exercised and strengthened more often for a healthy and straight posture. Also, in the courses of John Harris is explained very well what to pay attention to when training with free dumbbells, so as not to injure yourself during training, in class or alone.
The training lasts, as with the other John Harris courses also usual, 60 minutes and is suitable for beginners and advanced participants.
Whether with tubes, weight plates, training rubber bands, pezzi balls or stepper, you can determine the intensity yourself and so a varied and intense workout is created—for beginners and advanced!
A short warm-up prepares the joints and muscles for the workout. A mixture of pure bodyweight exercises and sometimes small equipment such as kettlebells, slam balls, dumbbells, weight plates or resistance bands can be expected. Common strength training movement patterns such as push press, squat press, push-ups, lunges, as well as various more intense or explosive cardio exercises such as pushing, pulling (resisted sprints) or ball slams. Breaks between intervals are kept short, as our goal is to exhaust the body and develop mental and physical resistance.
The course is suitable for moderate to very advanced participants.
This will work all portions of the abdominal muscles in the different muscle layers. Additional equipment used: Gym ball, mats, aero step, dumbbells, Redondo ball. Stations will be rotated through.
Easier ways of performing the exercises are also offered and are therefore suitable for a mixed group, where beginners can train with advanced students.
Three different levels, all perfectly in sync with the music. In a STRONG Nation class, the original music serves as the impetus. The songs are composed so that each beat is in sync with the movements. This eliminates the need to count repetitions and allows you to focus on the exercise. The STRONG Nation class is a sweaty workout that also partly consists of floor exercises where you intensively train your core.
Since the gluteal muscles have different tasks, the exercises are selected to include both hip extension and abduction (spreading the leg away from the body). This ensures that the entire gluteal musculature is engaged.
Additional equipment often used: Exercise rubber bands and dumbbells. Music and exercises merge during each session to help you push past your previous limits and reach your fitness goals faster.
In the TRX Workout, you train with a TRX training belt mounted on the ceiling. By hanging, you work out with some or even all of your own body weight. With TRX you find yourself in lying, hanging or swinging training position. The TRX workout is one of John Harris' most coordination-intensive workouts.
Shape your Body
Bodypump includes ten tracks. Each track focuses on a different muscle group. The exact sequence and the music composition change quarterly. The training goals are in particular the strengthening and building up of the musculature, as well as the targeted fat burning. The training weight is individually adapted to each participant. Weight exercises such as squats, lifts, curls and presses are used to incorporate all the main muscle groups (legs, chest, back) into the program. The focus is on movements with a high repetition rate (rep effect).
With a variety of functional strengthening exercises and equipment such as medicine balls, plyoboxes, kettlebells and barbells, the workout is varied and your whole body is stressed and trained. This session is a great way to get started in functional training.
The FLEXI-BAR® is set swinging with a small movement of the hand. Afterwards, the FLEXI-BAR® should be kept swinging by short impulses. The more rigid the arm can be made to be the swing transmitter, the greater the amplitude and correspondingly more intense the workout. The duration of the swing depends on the strength, endurance and coordination ability of the user. And it is precisely these that need to be improved by training with the FLEXI-BAR®.
Cardio Step implies cardio training on a stepboard. This stepboard is a fitness device that allows you to simulate and train climbing up a step. Cardio training with this board trains the circulatory system and burns plenty of calories. To motivating music you can train your muscles. The Cardio Step course by John Harris mainly trains the leg and buttock muscles.
Cardio Dance is the latest trend from the aerobic world and is based on the basic steps of aerobics. It combines fitness and dance. So if you enjoy dancing and want to do something for your fitness at the same time, Cardio Dance Class is the right choice for you. It improves endurance, flexibility, stamina and coordination. The cardio training achieved along the way improves the cardiovascular system and results in better blood circulation. Simple choreographies to great music tracks – something for everyone!
Suitable for any level of performance.
Step & Sculpt
Emphasis is on strengthening the legs with additional arm and upper body movements. Simple exercise combinations that combine strength and endurance, with a warm-up at the beginning and a cool down and stretch at the end of the session. Suitable for all, especially for those people who also like to use the tap board for physical exercises. All exercises are done at a set pace with music.
After a short warm-up, we will work together on various simple step combinations, which we will put together into a great choreography at the end of the class. Step aerobics is not only fun, but also a good workout for the leg and buttock muscles.
Just try it out and let yourself be captivated by the good atmosphere of the class!
The sponge rubber grip provides a pleasant, soft feeling in the hands. Due to the weight of approx. 500g per Smovey ring and the gentle vibrations which occur during swinging, there is an increased activation of the metabolism and lymphatic system during and after training.
Cross Country Spin
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are greater through various inputs, such as intervals, than with mere ergometer or bike riding. The rousing music makes the training particularly motivating and much more fun than a solo workout on the exercise bike.
All techniques and all intensity ranges can be applied. The interval method, a constant alternation between load and recovery, allows for performance peaks to push. Recovery phases as a quick energy refuelling station or moderate load. Training takes place in both the aerobic and anaerobic ranges.
Wake up Cycle
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are immensely greater through the various inputs, such as intervals, than with mere ergometer or bicycle riding.
Improve your strength, endurance, conditioning and coordination at boxing camp. Don't worry! There will be no fighting, but there will be real sweating. Jump ropes are also used to improve your speed and coordination. Towards the end of the hour, it gets really intense again to burn calories.