A Beginner’s Guide to Group Boxing Classes

If you’re interested in trying boxing classes in Atlanta, X3 Sports is the perfect place to start. Boxing is an amazing way to burn calories (like a lot of them), lose weight, tone up, improve coordination, boost your energy levels, and—one of its lesser-known benefits—build confidence. To top it off, we all need to sweat out some stress every so often, and what better way to do that than to hit a punching bag?

Even though you may dream of throwing jabs at the bag, that nervous hesitation that comes with being a beginner may be holding you back. I get it. It can be scary to take a boxing class for the first time, especially if you’re new to the area and don’t know anyone. Maybe you’ve already been an X3 Warrior for some time but Yoga is more your thing.

It’s normal to fear looking goofy or write it off as a professional’s sport. The truth is, boxing classes are for everyone, no matter your skills or fitness level. At X3 Sports, all types of Warriors come together to sweat it out, work towards their unique fitness goals, and relieve some stress.

So, what makes X3’s boxing classes different (and, dare we say, better?) than those offered by other fitness establishments or boxing clubs? We’re glad you asked. Check out why you’ll love X3’s boxing classes:

Our Boxing Classes are Beginner-Friendly

If you’ve never stepped into the ring (or even thrown a punch), no problem! All of our trainers were once beginners, too. We believe that everyone has more inner strength than they realize, so our trainers work to empower you and bring out that Warrior within.

If you’re the type of Warrior who gets butterflies in your stomach when you think about being the newbie in the room, one way to take the edge off your nerves is to simply be upfront about your beginner status. Get to class a few minutes early, talk to the trainer, and let them know it’s your first class. Our front desk will also provide you with boxing gloves and hand wraps so you have everything you need for your first class.

Our trainers will walk you through the moves and keep an eye on your form to make sure you’re learning how to do every move correctly from the beginning. They will teach you proper technique, help you avoid common pitfalls, offer tips and pointers, and help you master new moves and drills, so you can get a great workout while protecting your joints.

During the class, your trainer will load you up with healthy doses of encouragement and ensure you’re having a great time while you punch up your game. Before long, you’ll be jabbing to the upbeat music and all that nervousness will melt away.

Boxing is a Total-Body Workout

X3’s Beginner and Advanced Boxing classes will use your muscles from head to toe while giving you a great cardio workout. A study by Forza shows that boxing classes burn more calories than any other fitness class with 800 calories burned per hour.

Every boxing class at X3 starts with a solid warm-up to get you loose and pumped up before you dive into the boxing drills. Boxing beginners will discover that punching is more about the legs and the hips than the arms, and more experienced Warriors will learn ways to fine-tune their techniques. 

The 45-minute class will be packed with active movements and boxing skill training to really make you sweat. No matter how seasoned you are in martial arts, you’ll gain an appreciation for all the elements that come together—bobbing and weaving, combos, footwork, head movement, and more—to create an amazing and energizing full-body workout. 

You’ll Learn Something New in Each Class

Your body is great at adapting, so to avoid plateaus, you need to keep your muscles and your brain guessing. Changing up your workouts is one of the best ways to do that, and that’s another reason X3’s boxing classes are so beneficial.

From day to day, class to class, and trainer to trainer, you’ll be using a varying mix of cardio-building, mobility-building, strength-building, dexterity-building, confidence-building, flexibility-building exercises (so much building) that will improve your fitness and keep you on your toes. 

Classes always include some combination of boxing training like heavy bag work, shadow boxing, or focus mitt drills, paired with strength and conditioning exercises. Here are a few of the exercises you might experience in a beginner-friendly boxing class:

Bag work

Bag work is probably what you think of when you think of a boxing workout. You’ll stand in front of a heavy bag and throw punches at it.


Shadowboxing can be used as a warm-up or workout. You will throw punches in the air (at your shadow) instead of at a bag or a physical opponent. This drill is particularly good for gaining the muscle memory needed to get in the habit of keeping your hands up.

Focus Mitt Drills

During focus mitt drills trainers wear hand-held pads called “mitts” while participants punch the pads. There are many different kinds of drill combos, yet each one focuses on helping you improve your reflexes, technique, or strategy. For example, in the “call and catch,” the trainer asks or “calls” for specific punches, and the participant executes them.

Strength Exercises

Strength exercises are activities that help you strengthen your muscles and improve your overall boxing fitness and abilities. These could include push-ups, planks, crunches, squats, and lunges.

Conditioning Exercises

Conditioning Exercises help you improve your conditioning through jogging around the room, jumping rope, or—that middle-school staple—doing jumping jacks.

If you’re a beginner, just remember that you’re learning a new skill, so be patient with yourself, take a break when you need one, and ask for help when you’re feeling lost.

I hope these tips help you feel empowered to take a boxing class at any of our X3 Sports locations in North Marietta, Marietta, Inman Park, West Midtown, or Athens.

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