Participants rave about Boxing Fitness, because workouts are always different, always fun, and get results. Plus, people learn to “fight without the fight.”

Boxing Fitness is all about moving from the beginning of a round to the end of the round. In boxing, you move from the starting bell until the ending bell. There are no time outs during a round. There is constant movement. That’s one of the great things about the Boxing Fitness workout.

Most Boxing Fitness rounds are two minutes, with a 45 second rest. More advanced participants can work up to 3 minute rounds with a 45-60 second rest. In between rounds, you focus on breathing while the heart rate decreases.

A Boxing Fitness workout typically has these four phases:


Typically the workout begins with 3 or 4 rounds of jumping rope. Alternatives include: jogging, treadmill, stationary bicycle, or other cardio equipment. Stretching should also be part of a good warm-up.

Focus Mitts and Punch Drills

For most people, the most enjoyable part of Boxing Fitness is working on punching. During this part of the workout, you work through a series of offensive and defensive routines. During this time, you continue to work in 2-minute rounds, with a 45 second rest in between. There are a wide variety of punch drills that anyone can do in front of a mirror, on a bag, or with a partner.

Each round, you add one or two new things to the routine. For instance, you might start with jabs the first round. Then you introduce the right hand to the second round, and mix up some combinations. The third round you might add some ducking. And so on.

There is no limit to the variety you can introduce during Punch Drill training.

Wrap up

The final 10 or 15 minutes of a workout can be the most challenging. You have a number of options, depending on your goals: stretching, abdominal/core work, arm strengthening, sprints, endurance training, and/or lunges.


"This is the most fun you can have in a workout that I have ever experienced yet. It beats aerobics class hands down!"--
Tricia Wilds, Professional Model

"I am very impressed with the value you have provided and resources for your members. Not only was your service quick and efficient, the follow up care has been outstanding. You have far exceeded my expectations. I am glad I chose to become certified through your organization and look forward to a mutually prosperous future."-- John Nottingham, USA Martial Arts, Arizona

I have been attending and teaching at fitness seminars for over 10 years and usually leave wishing I had saved my money or discussing what I would have done differently. Tony Spain's Boxing Fitness Seminar in Sarasota was the best I have attended. The seminar and material was well organized and presented in a manner that was beneficial to everyone in class, regardless of experience. We all received a great deal of individual attention that improved our own technique and will help us improve that of our clients as well. Tony and his team at Absolute Boxing Fitness are great instructors and teach in a friendly, non-intimidating manner Thank you so much! --
Mark Brown, M.Ed., Personal Training Director, Body Business Health Club and Spa, Austin, Texas (13 years martial arts exp. inc. 2 black belts)

EASY TO LEARN AND TEACH: "Since I've been working with Tony, I've noticed an increase in my overall handspeed and combination speed. His program is easy to learn and easy to teach. It is a great program to offer with my martial arts classes." --
Eric Marshall, World Champion Kickboxer and Fitness

EXCELLENT FOR CORE TRAINING: "Tony Spain and his Boxing Fitness -- a great workout and excellent for core training, total body fitness, and aerobic exercise." --
Sally Ponzio, Pilates Certified Instructor and Aerobics Certified Instructor

COMPLEMENTS MY KETTLEBELL FITNESS PROGRAM: "Tony's Boxing Fitness is an in-depth and well-balanced program. His scope and content are excellent with an eye on safety. It blends well with my Kettlebell training program." -- Frank DiMeo, NSCA-CPT, Qualified Level-1 Kettlebell Instructor through KettleBell Concepts

MOST INNOVATIVE AND FUN: "Tony's Boxing Fitness routine is the most innovative and fun cross-training I've ever done. It is fun and easy to learn." --
Cathy Clampitt, Bodybuilding Champion, Sarasota FL

AWESOME WORKOUT: "Boxing Fitness with Tony Spain is an awesome workout. I have enjoyed every minute. We have a blast!" --
Caryl Bouziane, Aerobics Instructor

Welcome to Absolute Boxing Fitness, the most fun, innovative workout you will ever experience. We specialize in proper boxing techniques, small classes and highly personalized attention. So, lace up your gloves and climb into our boxing ring and get in the best mental and physical shape of your life. Keep Punching ... Tony Spain.

We are located in Sarasota and specialise in Boxing Training, Boxing Fitness and Boxing Trainer Certification. This is all conducted from our state of the art Boxing gym in Sarasota - Ashton Business Center 4463 Ashton Road Unit, Sarasota, Florida 34233

Boxing Fitness Certification Sarasota