Circuit training is a system of exercise that combines resistance training exercises and cardiovascular conditioning into one efficient workout system. Exercises are arranged and performed in a sequence with little or no rest in between. The exercises in circuit training are performed for a set time or for a predetermined number of repetitions depending on the class format. Boxercise circuits use boxing-inspired conditioning exercises and drills to provide an effective workout for boxers and non-boxers alike.
Boxercise circuits use exercises, called stations, to target your entire body. There can be eight to 15 or more stations, which are usually arranged so that each station targets a different muscles group in turn; for example legs followed by core followed by upper body. Stations are normally arranged around the circumference of the training area, which leaves the center of the room free for warming up, pad work and stretching. A Boxercise circuit is controlled by an instructor who controls how long you will spend on each station.
Because Boxercise is a boxing inspired workout, this type of class includes many of the conditioning exercises used by boxers. Pushups, jumping rope, shadow boxing, bag work, pad work, medicine ball exercises and core conditioning all feature in a Boxercise circuit. There is no set routine used in Boxercise circuit training and the selection of exercises used in a class is the choice of the class instructor.
Boxercise circuit training will develop your muscular endurance, aerobic fitness, coordination, and balance and is also an effective calorie burner. Although not designed to be competitive, Boxercise classes often place participants in pairs, since working out with someone else can make you train harder than you would on your own. Boxercise circuit training classes are led by a qualified instructor who offers encouragement and guidance so that you get the most out of your workout. The music used in a Boxercise class is designed to be uplifting and helps you to work harder than you might do otherwise.
Group workouts such as Boxercise can sometimes leave you without the individual attention and form correction necessary to ensure that you are performing exercises correctly. This is especially the case in very busy classes. Inexperienced exercisers or newcomers can feel intimidated when joining a well-established class, especially if everyone else seems to know exactly what they are doing. The fast pace and demanding exercises used in a Boxercise circuit mean that this type of class is quite tough and not ideally suited to beginners. This may only become apparent once you are midway through a class and find that you are working harder than you want to. Overexertion may result in post-exercise muscle soreness, severe fatigue or injury -- all of which may discourage you from trying Boxercise again.
- "Boxing Fitness: A Guide to Getting Fighting Fit"; Ian Oliver; 2007
- "Fighting Fit: Boxing Workouts, Techniques, and Sparring"; Doug Werner, et al.; 2000
- "The Gleason's Gym Total Body Boxing Workout for Women: A 4-Week Head-to-Toe Makeover"; Hector Roca, et al.; 2007