WHAT TO EXPECT

An explosive, high-energy boxing & strength workout designed for all levels.

12 ROUND BOXING EXPERIENCE

12 rounds. 2 fists. ZERO experience necessary.

5 MINUTES BEFORE CLASS:

First time? We got you.
During pre-class, we break down each of the 6 punches and the class format, so you know exactly what to do and when to do it.

1 ROUND TO WARM UP

Get ready cause it's about to go down.
Before we get to work on the bags, we’ll run through a cardio-fueled warm up.

7 ROUNDS:

Glove up — it's go time.
These rounds warming the body up as you unleash the power! 
By the end of these rounds you will be worked up and feeling like a champ.
Between each boxing round, you'll catch your breath with a seated recovery.

 3 ROUNDS:

Now its time to focus on that footwork🔥 rounds of cardio — including some mittwork💥.

FINAL ROUND:

Let's put the finishing touches on this bad boy — and let's go beast mode.

POST-CLASS VICTORY DANCE!

FREQUENTLY ASKED QUESTIONS

QUESTIONS ABOUT THE WORKOUT, THE STUDIOS, OR BOXING? WE GOT YOU.
CHECK OUT THE FAQ BELOW OR SEND US A NOTE.

THE WORKOUT: BOXING

What is a Joey Rose Boxing Session like?

In a word, it’s electrifying. Twelve Rounds. Two Fists. Zero Experience Necessary. We start with a warm up and a shadow boxing session.
Then you’ll spend half of the 60 minute class pounding on every type of boxing bag there is and engage in some body-weight conditioning exercises. The music is jamming, the lights are sexy, and the vibe is 100% supportive.

I've never boxed before, will I be able to keep up?

Absolutely. Our workouts are designed to accommodate every level of fitness and boxing experience. From those who have never touched a pair of boxing gloves to seasoned pros.
Five minutes before class, we have a Corner Talk, where we go over information so you can have a great experience.

What if I can't do everything in session? I haven't worked out in a while.

Don’t sweat it. If you can move, you can rock with us.
Our program offers modifications for many of the exercises we do in class, so you’ll have options.

Is there a beginner class?

No, but all of our sessions are suitable for beginners.

Do I need to own my own gloves?

Nope. We provide gloves and wraps or for purchase on our affiliate website but if you have a favorite pair that you’d like to bring, that is welcomed also.

THE STUDIOS

Where are you located?

Visit our Studios page for location details.

Do you have water or should I bring my own?

We've got you covered. We have water available or feel free to bring your own. 

BOOK A SESSION

Do I need to create an account?

Yes. It’s very simple and should take you less than 1 minute.

Do I have to buy a package or a membership?

Nope, you can buy a single class if you're terrified of commitment. We offer a first time rate and different package and membership options to help you get next-level results.

How can I book classes online?

After you create an account, visit your home studio's schedule on the website to book!

BEFORE CLASS

When should I arrive?

We recommend arriving 10 minutes before your session for check-in.

What if I’m running late?

To ensure that your session stays on schedule, we recommend to arrive at least five minutes prior to the start of your class.

Something came up. Can I cancel?

If you need to cancel session, cancel your booking prior to the late cancel window to get the credit back in your account. If you do not show up for your reserved session, or if you attempt to cancel within the late cancellation window, you will be charged for that reservation. Late cancellation varies by location. Please refer to your booking confirmation email for details.

DURING CLASS

What should I wear?

Whatever is comfy and makes you feel fly.

What shoes should I wear?

Most clients wear traditional cross-training shoes suitable for cardio & strength training.

AFTER CLASS

How Should I recover?

Hydrate with a bottle of water and head home for a nice cold shower. This will help with your recover process. 

BOXING QUESTIONS

What are the benefits of boxing?

The best endorphin high of your life — but if we're talking physical benefits:
Fat Burning
Increased Metabolism
Increased Muscle Tone
Increased Cardiovascular Fitness
Improved Muscular Endurance
Improved Core Stability
Improved Strength and Power
Improved Hand-Eye Coordination
Stress Relief

Will boxing make me too muscular?

No. Boxing will build lean muscle mass and tone your entire body.
The combination of cardio and strength training will allow you to burn calories without bulking up. With an intense focus on improving core strength, you'll be ready to show off that six-pack sooner than you thought.

Is boxing good for you?

Boxing is like a HIIT (High Intensity Interval Training) class, strength training, (METCON) metabolic conditioning, and cardio all in one - making it an incredible total body workout.
You'll see improved balance and coordination, increased metabolism, and burn up to 13 calories per minute. Our training bags reduce the impact on your joints. Our favorite part? The endorphins released during exercise mean that there's a good chance that you'll walk out feeling happier too.

Will I lose weight boxing?

Boxing has proven to be one of the most effective forms of exercise for losing weight.
The combination of burning calories and gaining muscle directly results in weight loss.

Why should I choose boxing?

Since no two classes are the same - we keep your body guessing, making it nearly impossible to hit a weight loss plateau, and even less likely for you to get bored.
The back and forth between aerobic and anaerobic exercise means you're training on an entirely new level. Even better, the boost in your metabolism ensures you'll be burning calories throughout class, and long after you leave.

Can I take session if I’m pregnant?

We’ve had clients train right up to D-Day, but that is a question better suited for you and your doctor.

What are wraps, do I really need them?

In order to maximize your comfort and minimize your setup time, we offer quick wraps which only take seconds to slip on and secure to your wrist. They'll keep your knuckles pretty even if your punches are brutal. Yours to keep and machine washable, be sure to bring ‘em back for class #2.
If you’d prefer to use traditional hand wraps, that’s cool too. Here’s a video of how to wrap up like the pros.
Please note that due to time constraints, we don't wrap hands with traditional wraps on-site at Rumble.

What do I need for class?

Gloves (provided or you can bring your own), wraps (available for purchase & yours to keep!), and traditional cross-training shoes or running shoes to keep you light on your feet.
Wear something you feel comfortable moving in that you don’t mind getting drenched in sweat.
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