I started teaching aerobic boxing in 1988 at the local YMCA. Aerobic dancing was all the rage in those days and the instructors were, in most cases, former dancers. Being a physical education student with a master’s degree in exercise physiology, I always chuckled when someone told me they were an aerobics instructor. The definition of aerobics means the catabolism of energy substrates with oxygen, so it could mean that this particular individual was a “walking” instructor. Fortunately for me, I had a boxing background and taught physical education before becoming a firefighter and fitness instructor.
Since dancing was not my forte, I decided to incorporate boxing into a group class. Fabulous footwork and strong upper body movement that develops from hitting combinations catapulted my 60 Minute Sweat Box to the top of the charts. My class was featured on “The Today Show,” “Good Day NY,” and “Fox Five News.” Your class will always evolve to keep up with the competition, but I’m going to lay out the basics for a beginner class, and if I can do this, anyone can.
Provide each class with a five-minute orientation on proper stance, footwork, and striking. Train your class with music around 135-150 beats per minute. You don’t have to stick with an 8 count because boxing is too fast, but it’s wise to hit on pace or use double time. Shake them to loosen up and warm up by moving around, throwing punches, and stretching your entire body. The key is to incorporate as many functional boxing moves as possible into your warm up. The music you use for the body of the class should be recent and upbeat, with a frequency between 150 and 175 beats per minute. Start with footwork and lead by example. All rooms have full mirrors so you can keep an eye on the participants. Move them in and out, laterally and as if around an opponent. After five minutes (one song) start with basic beats. Have students throw punches from both sides for muscular balance. Remember, most are there to work out and not to become boxers. One look at my face might derail those contemplating a wrestling career, but I teach defensive maneuvers—slide, weave, parry, and punch roll—to avoid anyone looking like me.
The beauty of this class is learning a skill you will be able to use for the rest of your life (self defense) while getting top notch exercise. All students’ hands are bandaged before class because each will have the opportunity to train with me while I operate the focus gloves. (Wear gloves on my hands that can punch in my direction. I will put the class in a working mode, eg left and right hook and crouch) while one-on-one sparring with a student. I keep changing boxing modes until I’ve practiced with all the students and we’ve covered at least six combinations. We have a sprint session where the whole class moves to one side of a room with their backs to the other wall. With their hands on the mirror, each member pumps their legs furiously until I say sprint. We all turn and run to the other side and pump our legs until my next command. This is fantastic for anaerobic training.
From here, we’ll begin to wind down with more footwork, punching, and defense before wrapping up with floor work on the mat, including push-ups, barbell work, and abdominal progressions, capped off with a five-minute stretch. If you don’t like this class, I’ll clean your house for a week. I haven’t had to pick up a broom in twenty years. I hope this will inspire you to start your personal program. Lead by example and keep punching. Greetings from you, “The Fighting Firefighter”.