The Workout

A BoxUnion workout is more than just a sweat session. It’s 45 minutes of heart-pumping and energy-building ‘punch therapy’ where time just seems to fly by. Each class and playlist is carefully crafted by our highly trained Coaches to get your mind, body, and soul in the best shape of your life. Our secret sauce is rooted in what we call ‘BPM Theory’. Other places may say they box to the beat, but nobody comes close to how we do it.


Designed for all levels, this high-energy, sweat-inducing boxing fitness workout remains the heart and soul of BoxUnion. Each 45-minute Signature class centers around a different Combo of the Day, but always consists of:

  • Warmup
  • Shadowboxing
  • HIIT
  • Boxing rounds on the bag
  • Core and strength
  • A final “championship” BU Round on the bag to give it your all
  • Cooldown, mindfulness, and stretch


The coolest thing about this workout is that we don’t only BOX to the beat of the music, we also LIFT to the beat! Expect a similar boxing workout as a Signature class paired with lifting exercises that are either upper body, lower body, or total body focused. Each Box + Lift class consists of:

  • Warmup
  • 20 minutes of boxing rounds on the bag
  • 20 minutes of lifting exercises with YBells
  • Cooldown, mindfulness, and stretch


This one is all about little movements that add up to a BIG burn. Expect a dual-focus workout created to both tone your muscles and improve your balance, coordination, stability, and flexibility. Each Box + Sculpt class consists of:

  • Warmups and mobility
  • Shadowboxing
  • 15 minutes of boxing rounds on the bag
  • 20 minutes of low-impact mat Pilates inspired exercises
  • Cooldown, mindfulness, and stretch