What is XBOX?

If you want to increase your fitness and boost your self-defense skills in a FUN and active way, this could be for you.

XBOX involves hand-eye combinations and you even increase your strength. Stress levels get smashed. You learn proper ‘Boxing’ technique and engage with other participants in a safe, stimulating environment. You’ll be coached by a motivating instructor ensuring that your ‘workout’ is both controlled and challenging. And we promise you’ll sleep well that night!






All levels






Focus pads, bags

RESULTS: Overall increase in strength and fitness level

*Results may vary from person to person
+What is a MET?

Typical Class Structure

The instructor fosters a team spirit with a group warm-up often followed by a focus on abs. You will get to partner with buddies of similar level for light pad work using typical boxing drills.  Usually the intensity will vary according to your fitness and your ability.

Bag work is often included and the class can revolve in a circuit fashion allowing for changes of partners for both FUN and variety.

What You Should Bring To Class

We recommend that you wear comfortable workout clothes that allow you to move around easily and will keep your body temperature cool during the class. This includes proper supportive gym shoes as well. If you have your own gloves and/or wraps, we recommend you bring them along however these can be provided by the club.

Apart from that, you’re probably going to be getting sweaty so you will want to bring a towel and a drink bottle. Enjoy!

Contact the club to schedule an XBOX session with one of our trainers

Low-Intensity Classes

Low-intensity classes feature steady activity. They usually don’t have bursts of intense activity and aim to maintain the same heart rate throughout the class. Low-intensity classes usually have less effect on joints and bones. They’re a good choice for people with health problems that need to take it easy. Low-impact aerobics burns an average of 352 calories per hour, while a dancing class can burn up to 422 calories.

High-Intensity Classes

High-impact aerobics can burn up to 500 calories an hour. And indoor cycling can burn up to 500 calories in 45 minutes. In high-intensity classes, the amount of calories can vary greatly depending on how much effort you put into the workout. For example, you can burn anywhere from 211 and 739 calories an hour using a stationary bike, depending on the intensity of the workout. Kickboxing is another high burner, with 350 to 450 calories burned during a standard 55-minute class.

The Metabolic Equivalent of Task (MET), or simply metabolic equivalent, is a physiological measure expressing the energy cost of physical activities and is defined as the ratio of metabolic rate (and therefore the rate of energy consumption) during a specific physical activity to a reference metabolic rate, set by convention to 3.5 ml O2·kg−1·min−1or equivalently:

1 MET is also defined as 58.2 W/m2 (18.4 Btu/h·ft2), which is equal to the rate of energy produced per unit surface area of an average person seated at rest. The surface area of an average person is 1.8 m2 (19 ft2). Metabolic rate is usually expressed in terms of unit area of the total body surface (ANSI/ASHRAE Standard 55[1]).

Originally, 1 MET was considered as the Resting Metabolic Rate (RMR) obtained during quiet sitting.[2][3] MET values of activities range from 0.9 (sleeping) to 23 (running at 22.5 km/h or a 4:17 mile pace).

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