Utilising the age old training principles of Boxing and adapting them to form a fun, safe and stress busting work out,Boxercise  is a high energy fitness class that really gets your heart rate up and your body working!  With over 1.2 million men and women in the UK regularly undertaking Boxing based workouts, this training is suitable for all ages and fitness standards. This is the first fitness class of its kind to hit Switzerland. Don’t miss out!!

It is a full body Cardiovascular workout and you can burn up-to 420 calories in just a one hour session! You use a huge array of muscleswhile working on your body movements, agility and momentum.  Boxing is one of the most effective, concise ways to get in shape and maintain your physical health….. and it’s a lot of fun too!

What do I get out of Boxercise?

Boxercise is one of the most effective forms of cross-training available today. Not only will your strength, power, and cardiovascular fitness improve but you will also see improvements in focus and concentration, energy levels, muscular and core strength, stamina, hand-eye coordination and mental agility too. As if that was not enough, training through boxing also stimulates your mind boosting your mental well-being and self-esteem!

Classes can take a variety of formats; a firm favourite however is a circuit style class including: shadow-boxing, skipping, hitting pads, kicking punch bags, press-ups, shuttle-runs and sit-ups. As no class involves the physical hitting of an opponent, it is a fun, challenging and safe workout.

  • Improved hand-eye coordination – You may not think about the importance of hand-eye coordination and its effect on total health, but hand-eye coordination plays an important role in a person’s gross and fine motor skills. With boxing, your body will improve evenly on both sides, reducing postural misalignment. This is particularly important during ageing, as coordination and balance become compromised, increasing the risk of falls.
  • Increases stamina – The sport has been estimated as approximately 70-80% anaerobic and 20-30% aerobic. Anaerobic means to conduct an activity without oxygen. Anaerobic exercise, like boxing, stresses the muscles at a high intensity for short periods of time.
  • Increases mental agility: Boxing is a great outlet for stress for two reasons: First, during a boxing workout you typically transition between high intensity bouts of exercise and moderate intensity recovery periods. When you’re pushing yourself through a couple minutes of high-intensity punching or kicking, you don’t have much mental power left to worry about how much you hate your job, or the fact your house is a mess. And even during rest periods, you’ll be focused on sucking wind and mentally preparing for the next round, not stressing over other aspects of your life in that hour. Second, there’s an incredibly cathartic release when you get to take some of your stress out on a punching bag. It’s an empowering feeling to punch the stress right out of you!!
  • Improves total body strength : During a boxing workout, you may punch or kick a bag hundreds of times, requiring your upper body, lower body, and core to engage as you make contact with the pads/bag. Boxing improves muscle strength used in everyday activities, as well as the ‘fast twitch’ muscle fibres required for shorter, more explosive movements.

So, if you’re worried or nervous about stepping into the madness of a Boxercise class, please don’t be! Take my word for it, as soon as you’re in the class you’ll love it! Try it for yourself, come to the class on a Thursday evening at at 19:15 at ZüriFit in Adliswil. Book online now at;



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