“Every single second of a match, your core strength comes into play,” says former WWE Diva Erika Hammond, now a celebrity trainer and founder of Equinox’s Knockout workout. “There isn’t a millisecond it isn’t!”

As a reminder, your core is more than your abs. Your core is really your whole “trunk.” So yes, your abdominal muscles, but also your back muscles and tiny stabilizer muscles surrounding your spine. Your glutes and pelvic floor muscles also come into play, since they are what keeps your core stable and aligned.

“Your core muscles play a vital role in stabilizing, moving, and protecting you in your everyday life,” Hammond says. “So a strong core is imperative for overall health and fitness.”

It’s also crucial in wrestling and other combat sports for allowing you to land a blow and take a hit.

“In wrestling you need to have a strong core to brace against resistance,” Hammond says. “Being able to effectively brace your core at different positions and speed during a match is imperative to help prevent injury.”

Hammond recalls how much core strength came into play when she had to “take a bump,” which is when wrestlers land on their back on the mat. Contrary to popular belief, those mats actually aren’t soft; they’re mostly metal and wood with just an inch of foam padding.

“It definitely hurts,” Hammond says. “So taking a bump [and] landing properly definitely needs to have the core engaged to safely brace the landing.”

Today, Hammond teaches shadowboxing in a new Equinox series called Knockout. The principles of core strength and stability she learned as a WWE Diva carry over into her own shadowboxing and in her teaching in building power and endurance.

“In combat sports so much of your power and endurance is derived from your upper and lower body but your core is what connects all of those movements,” Hammond says. “Shadowboxing is truly a full-body workout. Nearly every muscle group in your body is ‘connected’ to each move you make so during Knockout you are constantly engaging your core.”

So how did Hammond build the WWE diva’s core necessary to “take a bump” as a wrestler and land a punch or kick as a shadowboxing instructor? One way is by doing strength training exercises that mimic the moves she’s doing on the mat or in the ring. For example, doing a row at chest height with hand weights or cables works your back muscles similarly to a punch, so it strengthens your core in a way that’s organic to the movement.

Hammond’s favorite core-strengthening move is the extend sit-up twist. “This is a full-core movement, which works your upper and lower ab muscles in the initial extension and the sit-up then fires up your obliques during the twist,” Hammond says. “This strengthens rotational core movement and improves your ability to generate power from the core—much of which mimics your movements in boxing.”

Here’s how to train your core like a WWE Diva in the extend sit-up twist

1. Start on your back with your arms and legs fully extended.
2. Simultaneously tuck your knees into your chest as you lift your upper back off the floor to a boat hold position.
3. Rotate your torso to the left and right, then slowly lower back down to the floor while keeping your abs engaged and shoulders curled off the floor.

That’s because boxing—or, shadow boxing, if you’re without a bag or partner—is all about doing multiple things at the same time. You want to be grounded but light on your feet, in a rhythm but unpredictable, fast but still powerful.

Fear not: With the right coaching, you can do it. In this 20-minute cardio shadow boxing workout, Rumble trainer Beth Gold will help you unlock the key to putting power behind your jabs, uppercuts, and other punches.

Your base is where it all begins. Boxer stance is when you have one foot forward and your dominant foot stepped back. But you “don’t want to be on a tightrope.” Gold advises that you want to stay nice and grounded in that split stance. Make sure your knees have a soft bend, your weight is equally distributed between both feet, and you’re spreading evenly through all four corners of your feet.

Until, that is, it’s time to move. Gold walks you through how your body weight should be shifting, and the muscles besides just your arms that should be engaging when you’re throwing a punch—without letting the power of the punch throw you off your base.

“I’m not coming up to my toes, I’m staying low, staying grounded,” Gold explains.

This is how Gold articulates the sometimes invisible mechanics that make the difference between just thrusting your arms out there and cutting through the air (or, maybe eventually your opponent) with power.

“As you throw your jab, think about springing off your back foot, and rotate your shoulder down,” says Gold.

Gold has plenty more tips to be channeling your inner butterfly-slash-bee in this 20-minute workout that’s sure to get your heart pumping. It’s also low impact, which means “it’s going to be super easy on your joints, but you’re still going to get a really good sweat,” Gold says.

“While some people may have the impression from movies and TV that boxing is chaotic, the sport is actually very meditative due to the high level of focus it requires,” says FightCamp trainer Aaron Swenson. “By fully concentrating on the task at hand, you are forced to switch off the outside world and avert these daily stressors. The workout leaves no room for daydreaming or creating a mental to-do list.”

Boxing doesn’t only boost concentration in the moment—it lends to more focus post-punch, too, which means less time for nagging thoughts. “Controlling your hand speed, footwork, and head movement involves a high level of mental focus, resulting in feeling more alert and attentive after your workout and the hours afterward,” says Swenson.

What I always found most intriguing was that even if I didn’t have time for a full 50-minute class, practicing punches and footwork on my own at home for 15 to 20 minutes allowed me to tap into the same mood boost. According to Swenson, that’s the beauty of boxing: You don’t have to jab, cross, hook, and uppercut until you’re out of breath—even short boxing seshes can prove beneficial.

While I absolutely found the concentration aspect of boxing to get me out of my head and into the moment—which was huge for me considering I had debilitating anxiety at the time—I admittedly also loved the ability to release pent-up nerves.

“Our oldest instincts are fight or flight; our body thrives when we get these two responses sharper by the habits we do daily,” explains Rumble Boxing co-founder Noah Neiman. “Not only is it cathartic to ball up your fists and blow off some steam by letting your hands fly, but as you improve your skill set, you’re actually improving that fight response that’s been ingrained in our DNA since the dawn of humankind. When we hone our natural survival skills, we are more likely to project power and confidence.”

It’s because of all of this that, after a hiatus from the ring after moving out of the city, I find myself revisiting boxing once again. Of course, in the seven years since I first started boxing, the fitness industry has changed. Luckily for me, that means that now instead of having to buy a gym membership and hope that the boxing classes align with my schedule, I can run down to my basement to punch it out in my very own ring.

Just like cycling classes transformed into in-home sensations with brands like Peloton and boutique HIIT classes became accessible with platforms like Les Mills and lululemon Studio, a boutique boxing experience is now accessible from home with FightCamp. While I love the community aspect of in-person group fitness, I find that honing my boxing skills at home allows me to focus even further on myself and the task at hand since there’s no one else in the room to absentmindedly compare myself to. It’s just me and the FightCamp trainer on my screen.

In general, FightCamp encourages members to “train like a fighter,” which means boxing two to three times a week and rounding it out with strength training and recovery sessions, Swenson says. With that in mind, now that I’ve picked up boxing again, I’m using it to supplement my days off from Orangetheory Fitness.

The result? I feel like no matter what’s going on in my life—even if I can’t make it for an hour under the orange lights, or if I’m feeling entirely overwhelmed by a jam-packed schedule—I have the opportunity to “float like a butterfly and sting like a bee.”

And if I start to feel stress creeping back in, my bag is waiting for me in my basement. “That’s the great news: When [the endorphins and emotional benefits of boxing] do wear off, you can just ball up your fists for another knuckle therapy session anytime you want,” Neiman says.

See how it feels to do a few punches yourself with this quick boxing workout:

On this week’s installment of Trainer of the Month Club, Deja Riley, Lululemon ambassador, Mirror trainer, and founder of The Sweaty Smile Squad is leading you through a fun and fluid “power punch” boxing class that you can squeeze in between meetings or on your lunch break.

For the unordained, shadowboxing is the name for boxing sans bag. The workout involves punching, jabbing, crossing, and hooking in the air, and aside from speeding up your heart rate, boxing also gives you a chance to test and improve your coordination. And all you need to get started with Riley’s workout is enough room to punch the air and shuffle in place—so don’t worry if you’re short on square footage.

Before challenging you to a trio of three-minute rounds, Riley will run you through a warm-up to teach you the basic movement patterns you need to box like a pro. Think: Twisting your torso and reaching at the same time, plus pivoting your feet from side to side as you bounce in a fighting stance. Then you’ll move into the boxing session before shaking it all out and going back to your day re-energized.

Whether this is your first shadowboxing class, your tenth, or your one-hundredth, never fear: Riley will help you roll with the punches. Get on your gloves (or not), press play on this week’s video, and start fighting the air in your living room.

It’s always interesting to hear what types of workout routines health professionals follow. We spoke to Lance LaMotte, MD, FACC, who’s not only a leading structural and interventional cardiologist, but—as we learned when we had the opportunity to talk with him about his favorite exercise for heart health—is also the owner of a boxing club in Baton Rouge, Louisiana.

For a packed schedule, efficiency is key

Almost everyone feels like they are busy, but Dr. LaMotte may take the cake. While balancing his job as a cardiologist and the medical director of cardiac rehabilitation at Baton Rouge General Medical Center, he also owns, helps manage, and works out regularly at TITLE Boxing Club.

Efficiency is key when your schedule is jam-packed. “I personally enjoy high-intensity interval training (HIIT) style workouts,” he shares. “These exercises pack intense caloric burn into relatively short periods of time.” He points out that this is a great approach for those with very busy schedules—you can boost both strength and endurance in a short period of time.

To make sure he’s able to fit in his daily exercise for heart health, he always does it first thing in the morning. “I am an early-bird and my work days can be very long, so my habit is to exercise before my day starts,” he says.

Keeping workouts varied

Boxing is clearly Dr. LaMotte’s go-to activity, but he makes sure his actual workout structure and style is still varied throughout the week in order to work his body in different ways.

“I obviously like to get to our heavy-bag classes a couple of days a week, but also enjoy one-on-one mitt sessions, which are great at polishing skill and footwork,” he says. “I also enjoy the competitive nature of CrossFit, primarily to push my personal performance, but also to see how I compare to peers (and even those younger than me!).”

What boxing has to offer

What does a top cardiologist see in boxing as a form of exercise? According to Dr. LaMotte, there’s a common misconception that boxing is just about arm/upper body training, when in reality, it’s a total-body workout.

“It engages the core. The footwork required enhances agility and lower body strength. It is absolutely demanding on the arms and shoulders, and builds muscle and definition,” Dr. LaMotte says. That mix of challenges means you’re recruiting more muscles as you work out, and burning more calories.

Dr. LaMotte loves that boxing provides both a strengthening and cardio workout without having to run, cycle, or spend hours on a cardio machine. “Additionally, there is intense stress relief and euphoria when hitting the bag or mitts,” he adds.

If you’ve never worn boxing gloves or thrown a single punch, don’t be intimidated. According to Dr. LaMotte, “The best thing is that no experience is necessary. Even the novice gets a great workout starting day one. Those with experience continue to reap these benefits and further refine skills for even better workout quality.”

Ready to throw some punches? Try this quick boxing workout designed for beginners:

His advice for exercise for heart health

The types of workouts that will improve your health depend on your fitness level. “One has to consider the individual’s baseline health status,” he says. “As an example, a highly competitive athlete who regularly does swimming and biking who adds walking to his or her regimen wouldn’t see as much of an impact as someone who has been sedentary for years who starts a walking program.”

When it comes to the intensity level for cardio exercise, Dr. LaMotte recommends using target heart rate based on your estimated maximal heart rate. “We typically use a simple formula (220 minus age) to calculate maximum heart rate and encourage people to strive for 50 to 70 percent maximum heart rate for moderate-intensity exercise, and 80 to 90 percent maximum heart rate [for vigorous exercise],” he explains. “These are not absolute, and it is important to take inventory of how you feel at any heart rate.”

As for meeting minimum physical activity guidelines for health, the American Heart Association advocates 150 minutes of moderate-intensity exercise per week (which equates to 30 minutes of exercise five days per week), or 75 minutes of vigorous activity per week, along with at least two total-body strength training workouts.

Find a workout you enjoy

More than anything, Dr. LaMotte says the best type of exercise for heart health is simply the type you’ll do consistently. So what can you do if you haven’t found your “boxing”—the type of exercise you actually like? He suggests sampling a wide variety of activities and workout structures to see what clicks.

“Determine if you flourish in a group environment, prefer to workout with a friend, or alone,” he says. “Personal trainers are also an option. There is also a vast amount of digital platforms available for those who prefer to stay home or those who travel frequently. The workout regimen should align with fitness goals.”

After you’ve found a type of exercise you enjoy, make sure your approach is aligned with your current health and fitness status and overall wellness goals. “Those with chronic medical conditions should have the clearance of their healthcare provider, particularly with more intense exercises,” advises Dr. LaMotte.

Lastly, he says to remember that fitness is a journey. “It often requires lifestyle adjustment, commitment, and patience. Setting reasonable goals is key,” he shares. “A heart-healthy diet is also an important component: I remind my patients that they can’t ‘out-exercise’ a bad diet!”

Still, regular exercise of any type can have a tremendous impact on both physical and emotional well-being, he says. “Heart healthy exercises can lower one’s risk for heart attack, stroke, diabetes, dementia, better sleep, better bone health, and a better sense of overall well-being. There is a lower risk of depression, anxiety, and some types of cancer. Exercise can also improve cognition and memory.”

That sure sounds like a bunch of fantastic reasons to try your hand at boxing, take a Zumba class, or simply go for a walk around your neighborhood.

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Best punching bags for beginners at-a-glance

• Best for cardio: Everlast Cardio Fitness Bag
• Best for speedwork: Pro Impact Speedbag
• Best extra large: Century XXL Wavemaster
• Best all-in-one-set: RDX Punching Bag Heavy Boxing Bag
• Best heavy bag: Outslayer Filled Punching Bag
• Best lightweight: Tech Tools Punching Bag with Stand
• Best splurge: Liteboxer Floor Stand Pro
• Best double-end bag: Everlast Double End Striking Bag
• Best high-tech: FightCamp Personal
• Best speed bag set: Everlast Speed Bag Combo Package
• Best for Muay Thai: Muay Thai Heavy Bag
• Best stable: FITVEN Freestanding Punching Bag
• Best canvas: Elite Canvas Punching Bag

Before we dive into some of the best punching bags the internet has to offer, a word on why boxing is so great in the first place. Research shows that boxing doesn’t just help us process difficult emotions, it also strengthens your upper body and core, and improves your hand-eye coordination. Plus, because boxing can be a form of high-intensity interval training (HIIT), you can also count on all those jabs and right hooks to strengthen your heart and increase your endurance.

Ahead, shop the best bags you can hang up in your apartment, garage, at-home gym, or living room—no matter how few square feet you have to work with.

Best punching bags for beginners

Best for cardio: Everlast Cardio Fitness Bag — $100.00

This beginner bag doesn’t pull any punches. Simply roll the setup to your chosen spot, fill the base with water, and start working on your reps. The base weighs about 32 pounds when filled with water, so it’s not a pain to drag around the house.

Pros

• Easy to assemble
• Responsive, good for cardio
• Lightweight

 

Cons

• May not be sturdy enough for strength punches

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Best for speed work: Pro Impact Speedbag — $36.00

This bag comes in durable leather and three different sizes to choose from. You can start with a larger model, then work your way down as your hand-eye coordination gets better. Just take note that you’ll need to buy the stand as well.

Pros

• Leather
• Comes in multiple sizes
• Durable with triple-enforced seams

 

Cons

• Need to buy a stand to use

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Best extra large: Century XXL Wavemaster — $400.00

The Wavemaster deems itself the “largest kicking and punching surface of any training bag on the market” at 69 inches total in height. (That’s just under six feet.) And thus, if you want to best simulate a real boxing match at home, this bag’s your best bet. To boot, its also a great option if you want to incorporate some Muay Thai-style kicking into your workouts.

Pros

• High density foam
• Stable base can be filled with sand or water
• Large surface area for punching/kicking

Cons

• Takes up a lot of room

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Best all-in-one set: RDX Punching Bag Heavy Boxing Bag — $116.00

Want to kit out your at-home boxing setup? RDX is making it easy with this robust kit that comes with everything you need to get started (including boxing gloves and a jump rope for warming up).

Pros

• Comes with bag, bag mitts, hand wraps, jump rope, hand gripper
• Heavy, leather bag

Cons

• Needs to be mounted to the wall

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Best heavy bag: Outslayer Filled Punching Bag — $250.00

This heavy duty bag will fit effortlessly in your garage, and comes with over 700 five-star reviews on Amazon. The company offers a 10-year warranty—so if you manage to tear a hold in this baby, congratulations, you’re getting a brand-new one.

Pros

• 100-pound bag
• Bag is filled with fabric and not sand, so it won’t sink
• Uses sturdy straps instead of chains (so is quieter)

Cons

• Needs to be mounted

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Best lightweight: Tech Tools Punching Bag with Stand — $75.00

This standing punching bag requires a little more space to account for the swinging it will do in between punches, but it’s totally worth it. As one five-star reviewer writes, “My favorite purchase during quarantine! Solid product, great for stress relief—especially during these times. It’s also a fun workout, like it really does get your heart rate up and blood flowing!” Sounds like a ringing endorsement to me.

Pros

• Comes with a stand/bag, pump, and gloves
• Adjustable height
• Good for teens and adults

Cons

• Not for hard punches

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Best splurge: Liteboxer Floor StandPro — $1,795.00

While the Liteboxer is an investment, it’s one that’s certainly worth your while. This all-in-one kit comes with gloves, wraps, resistance bands, a non-slip mat, and expert-led guidance via a tablet. While reviewers are extremely pleased with their purchase, some note that the positioning of the screen isn’t ideal—so keep that in mind if you want to watch the trainer step-by-step (er, punch-by-punch).

Pros

• Includes Liteshield, stand, mat, gloves, wraps
• Has trainer-led sessions and music built-in (requires membership)
• Fun way to work out

Cons

• Expensive
• Can be hard to watch video for classes
• Requires subscription to access workouts

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Best double-end bag: Everlast Double End Striking Bag — $29.00

This frugal punching bag is made of faux leather and requires minimal effort to install. “[This] bag will take a beating and keep coming back for more,” writes on reviewer.

Pros

• Good for speed work
• Durable bag
• Affordable

Cons

• Requires mounting on ceiling and floor

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Best high-tech: FightCamp Personal — $999.00

Bring the studio to your living room with FightCamp, a boxing bag that tracks your punches and shows your real-time progress via an app. You’ll go from beginner to pro in no time with the library of on-demand workouts and see how your punches get stronger over time.

Pros

• Includes free-standing bag, gloves, quick wraps, punch trackers, and bag ring
• Access to expert trainers and a library of on-demand workouts (includes boxing, kickboxing, core, recovery, and more)
• Bag is heavy

Cons

• Requires subscription to access memberships
• Expensive

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Best speed bag set: Everlast Speed Bag Combo Package — $80.00

Install this set into your wall and enjoy thousands of future workouts. You’ll also get gloves and a jump rope, so you just need to bring your boxing skills.

Pros

• Includes wooden platform, speed bag, jump rope, hand wraps, bag gloves
• Good for speed work/cardio

Cons

• Doesn’t come with a pump for the bag
• Requires mounting on the ceiling

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Best for Muay Thai: Muay Thai Heavy Bag — $125.00

This classic heavy bag requires a good amount of space, but will last basically forever. While technically it’s designed for Muay Thai, this bag works for boxing, too. The construction of the model keeps it from swinging violently around, so you won’t risk knocking things over in your workout room either.

Pros

• Heavy bag (90 lbs)
• Has shock absorption so you can use your hands, elbows, and legs
• Good for speed work/cardio

Cons

• Requires a stand/mounting

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Best stable: FITVEN Freestanding Punching Bag — $200.00

When you’re throwing hard punches, the last thing you want is your bag sliding around. This freestanding bag has a stable base with 12 suction cups to keep it in place on smooth floors. The base has removable springs and 360-degree shock absorbers to decrease vibration and noise. And you don’t have to buy a new set of gloves; the stand comes with a pair.

Pros

• Includes heavy, freestanding punching bag and gloves
• Doesn’t take up much space
• Base has suction cups to keep it in place

Cons

• Have to fill the base

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Best canvas: Elite Canvas Punching Bag — $40.00

Opt for a canvas punching bag to save money on leather. The heavy-duty canvas bag has sturdy chains for hanging. You can fill the bag with whatever you want, to your desired firmness.

Pros

• Portable
• Fillable bag

Cons

• Canvas may not be as durable as leather
• Requires mounting

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Heavy bag workouts come with a host of benefits. Shneider explains that this type of workout is a total body workout because a proper punch or kick engages your whole body, and is cardio and strength blended into one so you’ll “break a killer sweat.” He adds that it helps release stress, improve your mental clarity, and gives you a sense of catharsis. “There’s nothing like letting your hands fly and feeling your punches connect on the bag,” he explains.

“When just getting started in anything, I always recommend lowering the bar in order to build a long-lasting habit,” Shneider says. Start with once a week, and then build up to as many as four times a week from there. “However, if you love your first heavy bag workout, there’s no reason why you can’t jump right into it three-to-four times per week,” he says.

Many of us aren’t going to gyms at the moment—we are working out at home. Considering that, Shneider says you can purchase a heavy bag for your home, and prices range from about $100 to $1,000. BoxUnion offers a freestanding at-home heavy bag ($250) along with a premium bag that costs a little more. Other options: Everlast Powercore Punching Bag ($260) and Century Wavemaster ($180).

Shneider likes to warm up for a heavy bag workout by jumping rope and shadow boxing, along with dynamic stretching and light core work. A safety note: make sure to wrap your hands before getting started, and always punch the heavy bag with boxing gloves on. “I highly recommend taking some time beforehand to learn how to properly throw your punches and/or kicks. “This will enable you to get the most out of your workout and minimize the risk of injury,” Shneider says. The biggest mistake he sees beginners make is that they throw their punches with only their arms and upper body. “In actuality, the power and pop on your punches comes from your legs—from the ground up. Every punch should be a full body movement,” he says.

Try this beginner heavy bag workout

1. Skill + Drill Round x2

This is a time to focus on the fundamentals, Shneider says. So, really practicing your jab and working on simple combos.

2. Power HIIT Round x2

Lightly punch the bag nonstop for 30 seconds, and then throw nonstop power shots for 30 seconds.

3. Speed HIIT Round x2

Lightly punch the bag nonstop for 30 seconds, and then throw nonstop speed punches for 30 seconds.

4. Explosion Round x2

Work a medium-pace of nonstop punches, throwing in a one- or two-punch explosion power shot, and then go back to a medium-pace of nonstop punches.

Go through two rounds of each number before moving onto the next. There are eight total rounds, and each round is three minutes long. Take one minute of rest between rounds. “If you want the extra challenge, add some calisthenics, HIIT, or strength movements in during the minute of rest. Or, reduce the minute of rest to just 30 seconds,” he says.

Beginner boxing moves

If you need to brush up on your boxing techniques (or you don’t have a heavy bag yet but are ready to punch), this video will guide you through all the beginner boxing moves and teach you some simple combos.

Advanced boxing moves

And if you’ve got the basics down, this video will take you through some more challenging combos.

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“I have a 20-minute, prenatal shadowboxing class for you guys today. Now, you don’t have to be pregnant in order to take this class. This class is good for anybody. It’s low-impact, so feel free to take this on an easier day,” says Gold before she kicks off the workout. “Remember that if you are prenatal, please make sure that you get permission from your doctor to work out.”  Once you’ve gotten the okay from your doc, you’re ready to jump in. You don’t need anything but your body to get started.

Beth Gold’s 20-minute prenatal boxing class doubles as a low-impact workout

1. 360 breathing: Come to a kneeling position and wrap your hands around your lower ribs so that your elbows stick out like wings. Breathe through your nose to fill up your lungs, then exhale through your teeth. (This should make a sound like steam rising out of a pan.) “Make sure you’re not scrunching up your upper body. It’s all in your lungs and you’re even expanding your back. That’s why it’s called 360 breathing. When you exhale, you should feel your ribs coming in and your shoulders should stay tall,” says Gold.

2. Cat-cow: Walk your hands forward and come into a tabletop position with your shoulders over your wrists and your hips over your knees. Arch your spine and look up to the sky, then do the opposite: Tuck your tailbone underneath you to come into an angry cat pose. Alternate between arching and curling your back until you’re feeling warmer.

3. Modified monkey stretch: From your tabletop, straighten your left leg out to the left and point your toes up to the sky. (Your heel is resting on the floor.) Slowly send your hips back towards your right heel, moving backward and forward in a way that feels good and safe for your hamstring. Switch sides.

4. Thread the needle pose: Come back to tabletop position and stretch your left arm straight up toward the sky. Gently weave it under your right arm and bring your left cheek to the ground (or a block, if that makes you feel more comfortable). Stretch your right fingertips straight forward. Relax into the pose and, when you’re ready, switch sides.

You’re all warmed up now! To work through the full workout, punches and all, watch the video above. 

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“Today, I’m going to be bringing you guys a 20-minute, HIIT shadowboxing class,” says Gold at the top of class. “I love doing HIIT workouts and 20 minutes is really all you need. It’s super efficient, super effective, and super fun.” To get started, you’ll need a nice perimeter around you as well as an optional pair of light dumbbells (two to five pounds—or two cans of soup—will do).

Scroll down for your 20-minute HIIT boxing workout

Round 1:

1. Boxer’s stance: Come to standing with your feet a little more than hips’ width distance apart. If you’re right-handed, step your right foot back; if you’re left-handed, step your left foot back. Bend your elbows to bring those fists up right in front of your face. Practice punching forward with both your dominant (“cross”) and non-dominant hand (“jab”).

2. Cross: Pivot your back foot forward, drop your back knee, and jab your dominant fist straight forward. Bring both fists back to protect your face, place your non-dominant foot next to your dominant one, and return to your boxer’s stance once more.

3. Hook: From your boxer’s stance, pivot your back foot forward, drop your back knee, and hook your dominant arm horizontally to the left as though you were aiming for your opponent’s jaw. Make sure you’re not leaning forward or back. Bring your hands back in front of your face, bring your non-dominant foot to join your dominant one, and return to your boxing stance for the next rep.

4. Uppercut: Once more, pivot your back foot forward while dropping your knee. At the same time, hook your dominant arm vertically so you could hit your imaginary opponent’s jaw. Protect your face, touch your non-dominant foot to your dominant one, and come back to your stance.

5. Duck: Cup your hands in front of your face and duck to the right and left while you pivot from foot to foot. Imagine that someone’s throwing punches—and you need to get out of the way.

6. Jab cross: Using the instruction you learned in steps one and two, alternate between jabbing and crossing to get your heart rate up—and fast.

7. Cross cross: Pivot from foot to foot to practice your crosses on both sides. Pretend like you’re hitting someone’s right and left cheekbones as you do so.

8. Upper cut upper cut: As you’ve done for the last couple of moves, keep shifting from side to side as you hook your elbow upward from below and hit your imaginary attacker’s chin.

Watch the full video for all seven rounds of class.

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Although you could use a real punching bag if you have access to one, it’s also perfectly fine to send those uppercuts and jabs into the air in front of you—just use your imagination. Before you get started, make sure you have a clear perimeter around you so you don’t end up knocking down a crystal vase or something equally delicate.

Try Gold’s 20-minute low-impact boxing workout

1. Knee hug: Stand up straight and hug your knee to your chest. Release your leg and open it toward the right like a gate. Switch sides.

2. Sumo squats: Bring your feet wide and point your toes out. Clasp your hands at your chest as you sit back into a squat, then drive through your heels to return to standing. Make sure your chest points forward and doesn’t round or dip toward the floor.

3. Sumo squats with heel lifts: Keep your squat form exactly as is—with one exception. When you stand tall, come onto your toes so that you’re engaging your calves. Now they’re in on the action, too.

4. Quad stretch: Come to standing and bend your right knee, catching it with your right hand. Think about pressing your right hip gently forward. Switch sides.

5. Back lunges: Step your right foot back into a lunge so that your back knee hovers just above the ground and your left knee stacks directly above your ankle. Come back to center and switch sides, making sure that your core stays lit up the whole time. “When I say core engaged, I want you to think about bracing and driving your navel right to your spine,” says Gold.

6. Arm circles: Come back to standing and extend your arms out into a T-shape. Begin drawing big circles with your arms to warm up the shoulders and back. Make sure to move both forward and backward.

7. Sumo squat to back lunge: Now, combine moves three and five. Squat down in your wide-legged stance, come back up, and immediately step your right foot back into a lunge. Return to your starting position, squat once more, and step back with your left foot this time. Keep alternating.

You’re all warmed up now! To work through the full workout, watch the video above from start to sweaty finish. 

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A punching bag workout, also known as a heavy bag workout, is a boxing-style exercise that requires a stuffed heavy bag either hung from the ceiling or held up by a stand. With it, you get the best of both worlds: cardio (with speed) and strength training (with punches). It’s not just a workout for your arms either. A punching bag workout is a total body workout engaging the chest, shoulders, legs, and core.

Ready to punch the stress way? Keep reading to learn about punching bag workout equipment, the right way to warm up your body for this type of workout, and four punching bag workout moves that will make you look and feel like a total knockout (sorry, we had to).

Punching bag workout equipment

The basics required for a punching bag workout include a heavy bag, hand wraps, and boxing gloves to protect your hands and knuckles. There are different bags to choose from, including hanging, sitting, sandbags, and aqua. Reams recommends aqua bags as they absorb the impact while a normal heavy bag reverberates the impact back into the joints.

On your feet, Katie Webb, an ACE-certified trainer and boxing instructor, suggests cross-trainers instead of running or jogging shoes as they allow more lateral movement.

Punching bag workout warm-up

To get your body warmed up before a punching bag workout, look to classic warm-up moves such as jumping jacks, high knees, butt kicks, and mountain climbers to ramp up your heart rate. Reams suggests focusing the warm-up on the upper body when it comes to stretching, as that’s where the most movement will come from.

Another pro tip: Incorporating shadowboxing, which is boxing without making contact with the punching bag. According to Webb, it’s another excellent way to warm up the muscles and get comfortable with the stance and form.

Try this 10-minute beginner boxing workout with trainer Michelle Sim to get your blood pumping before turning to the punching bag:

4 Punching bag workout moves

Before diving into a punching bag workout, become familiar with the form and stance. Begin with your feet shoulder-width apart, pointing toward the bag. Then drop the leg of your dominant side back and slightly pivot your body to face one o’clock. “You should essentially be able to draw a straight line from your front toe to your back heel,” Webb says. “Knees should be softly bent, and your weight is evenly distributed. Both fists should be by your face, protecting your chin and elbows at your side.”

1. Jab

To get your jab on from your boxing stance, punch the center of the bag with your non-dominant hand leading with your knuckles. “Your hand/wrist is going to rotate towards the center of your body as you throw the punch, creating more power due to the torque,” Reams says. “Do this for 100 reps, making sure to keep the punches around eye level and the off-hand up to protect your face.”

2. Cross

For the cross, you’ll use your dominant hand and arm. Starting from your boxing stance, “extend your back arm out in front of you, making contact with the bag and rotating your fist slightly inward as it leaves your side,” Webb says. “Return it to your side, making sure to bring your back fist up by your face. Your jab and your cross should ideally be hitting the same spot on the bag.” Reams recommends doing 100 reps of the cross.

3. Hook

To throw a front hook, “make a 90-degree angle at the elbow on your front, arm parallel with the floor, and hit the side of the punching bag by rotating through your waist,” Webb says. “The bag should get in the way of your punch. Mimic this same movement on the opposite side for a back hook. Speed this up into a circuit by performing 20 seconds of a front-and-back hook combination with a second rest in between each pair of hooks.”

4. Uppercut

Prep for an uppercut by ensuring your knees are bent. You’ll get power from your hips and lower body to push off the ground. “Throw a front uppercut by shifting your weight to your front foot,” Webb says. “Drop your front elbow downward so that it almost touches your front hip. From there, push powerfully upward from your legs to release your punch up and into the bag.” To do a back uppercut, repeat this process on the opposite side. Webb recommends speeding it up into a circuit by alternating quickly between front and back uppercuts for 20 seconds nonstop.

The cool down

You’ve got the punches out. You’re feeling good. (Stress? What stress?) Now, it’s time to cool your body down. Webb’s go-to cool downs incorporate yoga-style stretches. “Child’s pose is a great way to slow your heart rate while also stretching out your shoulders, which take on a lot of impact in heavy bag training,” she says. “Hip flexor and lower back stretches also relieve tension after this type of exercise.”

How to elevate your punching bag workout

Take your heavy bag workout up a level with these pro tips.

1. Only make contact with the bag. Try not to move it. “It’s okay if you do move it a bit, but the goal is to strike quickly then defend,” Reams says.
2. Keep your knees bent.“Staying low will strengthen your center of gravity and allow you to garner more power in your punches by rotating through your waist,” Webb says.
3. Protect your face.“If your fists aren’t throwing a punch, they should always be up by your face,” Webb says.
4. Keep moving. “As you become more comfortable with the punches themselves, try to move around the bag and incorporate head movement,” Webb says. “This keeps your heart rate up and you ready for your (imaginary) opponent.”
5. Aim for short combos.“Repeating short combos at a high intensity with rests in between are best, rather than trying to put together long combinations,” Webb says.

Whether you’re bobbing and weaving as a beginner or at an advanced level, Michelle Sim, boxing coach and creator of Move With Mich, says there are some essentials that will make you feel like a pro without ever leaving your living room.

“There’s nothing like the soreness you feel from hitting actual bags,” says Sim. “During bag work, you get to feel the impact of actually landing a punch, as well as mimicking the movement of another fighter.”

The best boxing equipment for home workouts, according to a boxing coach

1. Hand wraps: Superare Hand Wraps, $11

Sim recommends getting yourself a pair of hand wraps or quick wraps. “They protect your hands and wrists during impact. They also line the inside of your gloves, which ensures a snug fit and absorbs the sweat from your hands, keeping your gloves from getting drenched and sweaty,” she says. “My favorite wraps are from Superare. They’re soft with just enough stretch to them.”

Shop now: Superare Hand Wraps, $11

2. Quick wraps: BOOMBOX Quick Gel Hand Wraps, $10

If you’re new to boxing, Sim says to skip the hand wraps and instead opt for quick wraps. “If you’ve not yet mastered wrapping your hands, quick wraps are great for beginners,” she says. “It’s more like a fingerless glove with just enough length to wrap your wrists.” They also save a lot of time, as you can simply slip into them and put on your gloves whenever you’re ready for a workout.

Shop now: BOOMBOX Quick Gel Hand Wraps, $10

3. Boxing gloves: VSL Valle 2000 Matte Black Gloves, $50

If you want to get into bag or mittwork, a pair of gloves is essential for adding a little power behind your punches. I always go for genuine leather that’s about 10 oz, but no bigger than 12 oz,” Sim says. “My favorite gloves are by VSL Fighting and Fairtex.” If you prefer a faux leather option, try these boxing gloves from RDX ($79).

Shop now: VSL Valle 2000 Matte Black Gloves, $50

4. Jump rope: Ballistyx Jump Rope, $26

All you need for a good boxing warm-up is a jump rope. “I think the jump rope is one of the most underestimated exercises because it’s widely recognized but rarely practiced,” says Sim. “When I first started training in boxing, my coach would make me jump rope for one round (three minutes) straight as a warm-up. As simple as it sounds, I would never make it to the three-minute mark without tripping over the jump rope, or tapping out early to catch my breath.”

Shop now: Ballistyx Jump Rope, $26

5. Light hand weights: J-FIT Neoprene Grip Weight, $5 each

Another key piece of equipment is some light hand weights. “They’re always useful for taking your shadow boxing to the next level,” Sim says. “I’ve seen both egg-shaped weights and brass knuckle-style weights that allow the fighter to create fists while holding the weights. All you need is 1 to 2 pounds in each hand to feel a significant difference in your workout. Be ready for an incredible shoulder burn.”

Shop now: J-FIT Neoprene Grip Weight, $5 each

6. Training bag: 9Round Stand Alone Reflex Bag, $62

There are plenty of affordable bags on the market to choose from. “For example, the long bag—usually around six feet tall—is great for working level changes, as you have a long target of shots to work your high jabs to low jabs, body shots to head shots,” she says. “My personal favorite is the water-filled, teardrop shaped bag because I can land my power shots with a lower risk of injury.”

There are also super-compact options available for small spaces, like the one shown above. This training bag is adjustable and has a spring-mounted design that makes it swing and sway when you punch it, kind of like a long bag would. Like any boxing bag, using it can help improve your hand-eye coordination, increase your accuracy, and—of course—give you a really effective boxing workout.

Shop now: 9Round Stand Alone Reflex Bag, $62

Kick things off with this 10-minute boxing core workout:

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In the latest episode of Good Moves, Michelle Sim, boxing coach and creator of Move With Mich, put together a boxing ab workout that will sculpt your core more than any round of crunches ever will. While you may not always notice how much it’s working your core in the moment, it’s something you’ll certainly feel once the inevitable soreness creeps in. “In boxing, all of our punches will be coming from the core,” she says. In fact, former professional boxer Ed Latimore says your core strength matters much more than your arms when it comes to being a good boxer.

Now you know your core is responsible for throwing powerful pinches, but Latimore says it also “provides a better center of balance, which makes it easier to control your body quickly over the short distances that optimize slipping, bobbing, and weaving around punches.” Aka there’s no better time to start working it than now, and this quickie option is great no matter what your schedule looks like. “You can pair it with another longer combination workout, or just do it on its own,” Sim says.

After a short warm-up with high knees and knee drives to activate your abs, it’s time to up the challenge. Just like in Sim’s other boxing workouts, you’ll be doing different boxing combinations. Throughout these movements—like jab cross, slip, uppercut—you’re really working your abs on a deeper level. Then by the time you add in some side kicks (like you’re kicking the side of a heavy bag) into your combos, you’ll really start to feel the burn. “I promise you’ll feel that oblique,” Sim says.

After finishing off your boxing ab workout with boxer sit-ups (yes, that’s a thing, complete with left and right hooks!), planks with arm punches to test your stability, and shoot-throughs to up your strength and coordination, you’ll be lying on your mat dripping in sweat.

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After a quick warmup that includes exercises like lateral lunges with toe reaches for a feel-good back stretch, toe touches to stretch out your hamstrings and loosen up your shoulders, and a round of high knees, you’re ready to increase your heart rate even more and move onto the cardio portion… as if you weren’t already feeling the burn.

There’s really no stopping during this boxing cardio workout. You’re always moving around, even when you’re lightly bouncing in your boxing stance with your hands up by your face. And there are combos that will ignite your muscles from head to toe, like the power jab to hop (basically a fun take on jumping jacks) and both single and double speed bag punches (no speed bag needed). There’s also a round of shadowboxing that requires some coordination, so—pro tip—you might want to check out the beginner boxing workout first.

To finish off your boxing cardio workout, you’ll be doing some mountain climbers (50, to be exact!), intense burpee push-ups, and then all the relaxing stretches you’ll ever need to calm your body back down after doing cardio.

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In the latest episode of Good Moves, Sim ups the energy—and the skill!—in her super-hard 20-minute advanced boxing workout. Instead of taking the time to go through the how-tos of the movements, this entire workout is spent doing high-energy combinations that will work your brain just as much as your body. “It’s all about focusing on combinations, and speed, and agility,” she says. Take her first combo, for instance, which goes a little something like this: jab, cross, drop, cross, hook, cross. And that’s just within the first five minutes.

By the end of the workout, you’ll have paired two tough combos together into an even speedier, even harder, and even longer combination that will make you feel like you’re boxing in the ring. On top of that, there’s also a floor work section with push-up to twists, mountain climbers, speed shoot throughs, and plank hops. Not to mention plenty of burpees, squats, and lunges throughout in order to keep your heart rate up and put your endurance to the test.

Considering there are designated rest breaks during the advanced boxing workout—which you’ll most definitely need in order to 1) wipe your sweat and 2) catch your breath—you know it’s going to be good.

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After a quick jump rope warm-up (no actual jump rope needed!), you’ll learn how to get into a fight stance, how to do booty-strengthening bob and weaves, and fun boxing combos. By the end of the 10-minute beginner boxing workout, you’ll not only know how to do a jab cross, front hook, and rear upper cut like a pro—you’ll also realize how much fun it is to unleash your inner Maggie Fitzgerald from Million Dollar Baby. How can it not be with Sim leading you through every movement with her bubbly personality?

Aside from boxing being a great way to get in your cardio and increase your heart rate, it also improves your coordination, is low-impact, and strengthens every muscle group in your body. “It’s a great way to tone your arms, your shoulders, your back, and your core,” says Sim. And while some studio sessions will require gloves, you don’t need anything but a light set of dumbbells for this at-home version. When you’re ready to sweat boxer-style, press play on the beginner boxing workout above and get to work.

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“One of the first things you realize when you learn how to throw a punch is that the strength of your arms doesn’t matter nearly as much as the strength of your legs, core, and posterior chain,” says former professional boxer Ed Latimore. This, he explains, all comes down to the basic principles of “force.”

For those of you who are a bit rusty on their high school physics, know that “the stronger your core, the more effectively you’re able to transmit the force generated by your legs,” says Latimore. “The path of transmission is the core, but the method of transmission is the twisting motion done by your core, and strong core allows you to effectively transfer force from your legs via the twisting motion of your internal obliques, serratus, and latissimus dorsi muscle.” Your body operates as a single system, and the proper movement of your core is what translates the power from your legs into your punch.

A strong core isn’t just critical for throwing punches, it’s also important for avoiding the ones from your opponent. A strong core provides a better center of balance, which makes it easier to control your body quickly over the short distances that optimize slipping, bobbing, and weaving around punches,” says Latimore. While your usual crunches and sit-ups can be great for building core strength, Latimore has a few other go-to moves from his boxer abs workout that he uses to keep his muscles ready for the ring. Read on to try them for yourself.

Boxer abs workout

1. Ab wheel extensions

Before you write off the ab wheel as an infomercial gimmick, you should know that it’s great for building core strength. “This is my top exercise,” says Latimore. “It’s very tough and works your entire core. Kneeling on the floor with your hands on either side of the wheel and your core engaged, slowly roll the wheel out in front of you as far as you can go. Be sure to keep your back in a straight line, and focus on rolling your entire body out with your hips leading the movement. Then, crunch your body back in with your butt and abs tight.

2.  Planks

An oldie but a goodie, there’s a reason why planks are a staple in every sort of fitness training—including boxing. “They do great things for your posture,” says Latimore. Stack your hands directly below your shoulders and your neck out straight, and set your feet shoulder-width apart. Push your belly button toward your spine to engage your core, and squeeze your glutes to keep your body in a parallel line to the floor.

3. Sprints

You may not realize it, but sprinting is a great way to work your core while also spiking your heart rate—and is an important part of any sort of boxer abs workout. “The major reason boxers do so much running isn’t to improve their aerobic capacity—it’s to build the endurance and functional strength of their legs,” says Latimore. When sprinting, be sure to hold your core and utilize diaphragmatic breathing to keep it engaged. If you’ve got limited space, try some high knees to reap the same benefits, or follow along with the sprint workout above.

“Boxing is about endurance and agility, and in actuality, you just need your body and the right mindset to do it,” says Olivia Young, owner and founder of New York City studio Box + Flow (which is offering live workouts on Zoom). She even believes that at-home boxing workouts are more challenging than doing them in a studio because “you’re the only one holding yourself accountable.”

While you really don’t need a punching bag, if you prefer hitting one, Young recommends a standing bag or a 100-pound bag if you have a good structure to hang it from. This Everlast bag ($154) is a good option, or you can try the standing Century Youth V.spar Versys Punching Bag ($150). Other than that, you don’t need to use wraps if you’re not using a bag, says Young, but if you want an added challenge, you can use light weights. “Use a light set of dumbbells that are about two pounds each, or use soup cans, which also work great for a bit of extra resistance,” she says. Anthony Crouchelli, a fitness trainer from Grit, also recommends trying egg weights, which are easy-to-hold hand weights to punch with, or a resistance band. “Those thin, long resistance bands with handles are great. Just interlace them around your thumbs with the band on the inside of your hand and punch,” he says.

For your actual workout, find yourself a space large enough to throw punches and move a bit, blast some music, and get ready to sweat. Keep scrolling for boxer-approved tips for punching it out at home.

How to box at home without equipment

1. Warm up properly: Since boxing involves punching your arms with power, it’s important to get your muscles warmed up properly before you hit. “Get your shoulders warmed up and your core activated, as boxing is a full-body workout,” says Young. Try these dynamic shoulder stretches and other warmup exercises to work through.

2. Incorporate strength-training moves: Boxing pairs well with staple strength-training exercises, as it’s a form of cardio and will have you out of breath in a matter of minutes. “Do plank work, push-ups, and squats,” Young suggests. That way, your “breaks” are more workout moves (sorry).

3. Let your music guide you: Young swears that a good playlist will motivate your punching game. “Turn on some music and use the beat to guide you,” she says. “Punch to the rhythm of the music, exhaling on every punch to engage your core.”

4. Start with foundational punches: Even if you know your jabs from your hooks, Young says that your at-home, no-equipment boxing workout should begin with the basics, and focus on repetition. “Do jabs, crosses, hooks, and uppercuts. To build on that, I love jab, cross, hook, hook, uppercut, and uppercut to integrate your right and left sides,” she says, though notes that the best part about boxing combinations is that you can get creative. “And boxing to the music makes it even more fun because you can play with tempo.” Mix in some slips and weaves for defense practice (and leg work), and do not drop your hands. Before you know it, you’ll have punched your way through a killer boxing sesh.

When Butler is at home or at the gym, she always does a 10-minute core series consisting of one-minute sets of 10 different exercises: crunches, leg lifts, plank hip dips, and more. (Here’s a similar ab session led by star trainer Charlee Atkins.) She’s also a fan of the core workouts in P90X, an at-home fitness program. Abs aside, Butler loves getting a full-body workout at a boutique fitness class. “I love hot kickboxing. It’s in a hot room, and the whole time you’re going hard on a punching bag. 10/10, highly recommend it,” she says. You can also catch her sweating it out at SoulCycle.

No matter which type of workout she does—be it cheer, kickboxing, or spin—Butler always refuels with her go-to protein shake. “It’s one scoop of vegan protein powder, a whole banana, honey, cinnamon, vanilla, almond butter, and almond milk,” she says. “It will change your life. It’s healthy and tastes like a milkshake. I drink it when I’m done with workouts because it’s such a good recovery drink.” Protein shakes are dietitian-approved, too: Drinking one in the morning not only kick-starts your digestion for the day, but also helps stabilize blood sugar levels to keep you feeling full and ready to take on your cheerleader workout.

See? Getting on Butler’s level is easier than you think. Now BRB—booking a kickboxing class and making a delicious honey-banana shake ASAP. (Put me on the mat, Monica!)

If you want more protein in your life, look to these protein bar choices:

Want to keep sweating? These are 12 million Pilates abs workouts on YouTube, but this is the only one you need. Then check out a 91-year-old’s workout routine that proves it’s never too late to get moving.

It’s the classic Friday night conundrum: do you hit the gym after work, or blow off your workout to go get drinks with your friends? Well, thanks to Grit Bxng—the New York City fitness concept created by none other by Pitbull (the singer) and Tony Robbins (the motivational speaker)—you now don’t have to choose between the two, because they’ve got both under one roof. There’s nothing like chasing your treadmill sesh with an electrolyte-packed margarita, huh?

In the latest episode of What the Wellness, senior video producer Ella Dove stops by the studio to see if it lives up to the hype. While the adorable studio pup (a boxer named “Gritty,” natch), a glitter punching bag, and a liquor selection might have you thinking you’re in for an easy workout, she quickly discovered that it’s anything but. The 50-minute class is truly unlike anything you’ve ever seen or experienced before. It cycles through different modalities including boxing, running, and weightlifting, and by the end of the first round (there are two and a half, ICYWW), you’ll be crushed.

“You’re so busy trying to be focused on what you’re doing and making sure you’re following the cues that you don’t realize how hard you’re working,” Dove says of her experience in the gym. “And then when I was sprinting,  I got to the point where I felt like I couldn’t go any faster, and couldn’t go any harder.” Now that’s my kind of workout.

To see exactly what kind of workout got Dove to that level of exertion (and exhaustion), check out the video above. Clearly, she earned her post-class mimosa shot.

There’s pretty much nothing Ella Dove won’t try in the pursuit of wellness. A few examples of some of her weirdest undertakings that will have you asking, “What the wellness?”: The time she worked out in freezing temps, the time she got a $2,000 facial, and the time she got a massage for better sleep. 

I distinctly remember the very first sign that something was wrong. It was at a postpartum appointment for my son, who was six weeks old. I couldn’t stop my hand from shaking—I even tried sitting on it. At the time, I didn’t think it was an issue. After all, I was a new mom and completely sleep-deprived. (In addition to having a new baby, I also had a 3-year-old.) It was 2003, I was 30 years old, and in great health.

In the following months, the tremor kept coming back, off and on. I always prided myself on having nice, neat handwriting, but the tremor made my hands so shaky that I couldn’t even read my own writing. Other strange symptoms started happening, too: I started having trouble walking, having to put my hands on the walls as I walked down the hall. I even started falling down. My friends assured me it was because I was just tired. But it felt like more than that.

Two years later, after more mysterious symptoms and many specialists’ visits, I went to see a neurologist. I felt unstable as I walked across his office and shook his hand. “It looks like you have Parkinson’s disease,” he told me. I sat down, taken back. I didn’t really know anything about Parkinson’s, except for the fact that Michael J. Fox had it. I was completely unaware that you could be diagnosed as early as your 20s or 30s with early-onset Parkinson’s disease, and that 10 to 20 percent of all Parkinson’s diagnoses are among people under the age of 50, according to the American Parkinson’s Disease Association.

I looked the neurologist straight in the eyes and said, “I’m going to prove you wrong.”

Over the following weeks and months, the neurologist performed tests to rule out other conditions, such as multiple sclerosis and Huntington’s disease, a hereditary disease that causes dementia and cognitive decline. But six months later, he felt confident with his original diagnosis. I left that appointment with a prescription to manage my symptoms and him telling me there was nothing more he could do for me; Parkinson’s has no cure, he said, and it would continue to get worse. In 10 years, he said, I wouldn’t even be able to care for myself or my children anymore.

In 10 years I would only be 42. My kids would be 15 and 12. I had to be there for them. I looked the neurologist straight in the eyes and said, “I’m going to prove you wrong.”

In the four years that followed, the neurologist proved to be right; I got worse. Sometimes the medication would work, but other times it didn’t at all. These times when symptoms return (despite being on treatment) are known as “off periods.” My body would completely freeze and I couldn’t move. Getting out of bed every morning took me 45 minutes—literally. Unable to do my job, I stayed home with the kids while my husband worked full-time. Not that being home was much easier. My friends helped when they could, but for the most part I was on my own.

Then my husband and I divorced in 2009. Suddenly, I was a single mom—my kids were 8 and 5—and was dependent on my disability check to make ends meet. I knew I had to find a way to be there for my kids. One day, in yet another endless Google search, I came across a program that taught people with Parkinson’s how to box in order to improve their motor skills, balance, and gait. The class was across the country, so instead I called a local trainer—who was an eight-time boxing champ—and asked if he would coach me. He agreed and a few days later, I found myself in a boxing class, gloves on and ready.

“Finish what you started,” the trainer would tell me repeatedly. It became my personal motto. Although I struggled to finish each class, I never quit.

These classes were no joke. Besides throwing punches on a heavy bag, there was running, burpees, and tons of core work. At first, I couldn’t do any of it. My muscles were rigid, so getting them to move at such a high intensity was difficult. My body would often freeze up during the workout. “Finish what you started,” the trainer told me repeatedly, encouraging me to get up and keep moving. It became my personal motto. Although I struggled to finish each class, I never quit. I kept going back week after week. And after a few months of consistent training, I started to move better and my body wouldn’t freeze up as often. The classes helped me increase my physical strength and kept me mobile and limber.

Mentally and emotionally I was becoming so much stronger, too. Getting through the boxing classes—something that seemed impossible at first—changed how I looked at my limitations. Before, I felt helpless, hopelessly tied to my diagnosis. But after conquering boxing, I realized I was more in control than I thought. Yes, I have an incurable, progressive disease. But I don’t have to let it take over my life. I realized that if I push myself, I can do so much more. Nine years later, I’m still boxing, and still improving.

As soon as I started to see just how much boxing benefitted me, I wanted to help others in a similar situation. I couldn’t find an online community of people who were as young as me and living with Parkinson’s, so I started one, called STRONGHER: Women Fighting Parkinson’s. It started one night with 20 women who inspire me. The next morning, I woke up and there were 75. Now, there are over 1,000 women worldwide. It’s a private group so members can be very open—expressing their deepest concerns or worries, and encouraging others on their journeys. Not many people know what it’s like to suddenly be unable to care for your kids, or to lose your job and sense of purpose. But no matter what anyone is going through, it’s a place for them to remember they are never alone.

I also partnered with a local boxer, Josh Ripley, to hold classes specifically for people with Parkinson’s—and that’s how my non-profit Neuroboxing was born. I am not the only person with Parkinson’s boxing has proved to help; those who attend our classes have experienced similar strides.

Most importantly, boxing has helped me push myself beyond the limitations of my diagnosis, something that I realized on a recent trip to Sicily to climb Mount Etna. Flying to Italy to hike an 11,000-foot volcano was definitely my biggest physical feat yet. But I did it. And as I reflected on top of that mountain, with a pair of purple boxing gloves for Alzheimer’s (in honor of my father, who had recently passed away) and a red hair tie for Parkinson’s, I thought of how far I’d come. Those days of not being able to get out of bed were as far behind me as the lowest foothills of the mountain I just climbed. Knowing I had a long trek back to the bottom, I felt energized, not tired, by the fact that ten years after my diagnosis, I was still moving. So, with one foot in front of the other, I started the hike back down. It was time to finish what I started.

As told to Emily Laurence.

Here’s how to keep your friendships alive and spirits up when living with a chronic illness. And of course, don’t forget to prioritize self-care.

In a video she posted to Instagram, Gadot showed off an arm-numbing boxing sequence that, despite being incredibly hard, also looks like the most badass and enjoyable way to work out, ever. Mostly because after effortlessly throwing all those punches, she finishes with a mini dance party at the gym. See? Just like I said. There’s no better workout buddy.

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My favorite kind of training Happy Friday

A post shared by Gal Gadot (@gal_gadot) on Nov 9, 2018 at 6:51am PST

Since this lady’s schedule is pretty packed, there’s no reason you can’t just box it out solo, and Jennifer Aniston’s trainer Leyon Azubuike—the founder of the Cali-based boxing studio Gloveworx—has the ultimate line-up of moves that will leave you breathless. Oh, and sore. Definitely sore. “Boxing is the best way to get in shape because it incorporates so many body movements,” Azubuike says. “The core is always engaged and burning, and the arms are lengthening every time you throw a punch, so you’re getting a toning effect.”

With a combination of traditional cardio to increase your heart rate and a handful of the most effective boxing moves, it won’t be long before this combo has you feeling like a superhero yourself.

These 5 moves from Leyon Azubuike will have you on Gadot’s level in no time.

1. Jumping rope: Skipping rope isn’t just the perfect warmup. It’s also a killer way to work your entire body, from head to toe. “My top move is definitely the jump rope. It includes the shoulders, triceps, core, and legs,” he says.

2. Mountain climbers: These bad boys always get the job done, whether you like them or not. In an elevated plank, alternate driving your knees to your chest. “Do them for 20 seconds on and 10 seconds off, making sure your spine is neutral, core is tight, and shoulders are over the elbows and wrists,” he says.

3. Shadow boxing with two-pound weights: When you shadow box—AKA punch the air—while holding two-pound weights, you’ll get all the toning benefits, Azubuike says. Start with both hands at your chin and take turns alternating each arm, extending it fully before bringing it back in. Try them for 20 seconds on and 10 seconds off.

4. Jumping jack to jab: Think of this as jumping jacks with a twist. “It’s starts like a traditional jumping jack, but here’s the kicker: After you land, immediately convert to your boxing stance and then throw a left-handed jab. Do another jumping jack, then throw a right-handed jab from your boxing stance,” he says. Continue alternating each arm.

5. The roll—AKA bobbing and weaving:Want to feel like a true boxer? Then you have to learn how to bob and weave. “This exercise hits the lower body and gets the legs, glutes, and core burning,” Azubuike says. “In boxing, it’s important to evade your opponents’ offense. With your hands at your chin, I want you to slightly bend your knees while keeping your chest up and back flat and do a move called the roll, also known as bobbing and weaving. Bend your knees just enough to where your legs start to burn and come back up in a U-type of motion.” After 30 seconds, your legs will be on fire.

Here’s what one boxing champ eats to power through her intense, hour-long workouts. Or, find out how Gisele Bundchen uses boxing to help relieve all her stress.

“At Home 360” will combine Rumble’s couldn’t-be-more-charasmatic instructors with Technogym’s top-of-the-line equipment to create a home-gym boxing experience. The Technogym boxing bag will set you back around $1,700, plus a $39-per-month subscription for live and on-demand classes, Rumble CEO and co-founder Andy Stenzler, tells me.

“At Home 360” will combine Rumble’s couldn’t-be-more-charasmatic instructors with Technogym’s top-of-the-line equipment to create a home-gym boxing experience.

And if just hearing that hefty price tag just felt like a cross-hook-cross to the gut, don’t worry—there’s a budget-friendly workaround. Rumble will simultaneously launch an app—that you can queue up at any gym that features the necessary equipment—for just $20 each month, Stenzler says.

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Signed, sealed, (almost) delivered. RUMBLE @technogym @scooterbraun >>> Coming soon to a living room near you #doyouRUMBLE #werecomingHOME

A post shared by Rumble Boxing (@rumble_boxing) on Nov 4, 2018 at 5:30pm PST

Whether you choose to experience Rumble’s new offering in private or at your neighborhood gym, you can expect way more out of the workout than punching combinations and floor aerobics. “You go from in-studio boxing classes with Rumble into some of our bike and treadmill content,” says Stenzler, insinuating that the boxing destination—which reportedy plans to open 30 new locations by the end of 2019—might soon move into cross-training territory. (The Instagram video breaking the news does feature cycling and tread components…hmmm.)

Nerio Alessandri, founder and president of Technogym, adds that having access to multiple modalities at home allows for a sort of choose-your-own-adventure of fitness experiences. “With the connectivity and a platform like Technogym, it’s possible to deliver wellness-on-the-go every day, everywhere. Not only at the gym three times week for one hour, but seven days a week, 24 hours a day,” he says.

However, the best part about Rumble’s techy move is that there’s an entry price point for everyone. So regardless of where you spin, sprint, or box, you’ll be sweating in no time.

Additional reporting by Melisse Gelula.

These 13 at-home workout streaming services will set you back less than $40 per month, and here’s why savasana should be the finale of *every* workout. 

Aniston recently opened up about her newfound love and the man responsible for it—her trainer, Leyon Azubuike, who founded the boxing studio Gloveworx in Los Angeles. “Last year I discovered boxing, and I love it. I have this trainer named Leyon, who I believe hung the moon,” she tells InStyle. “It’s the longest workout I’ve actually stayed with consistently other than yoga. There’s something about the mental aspect of boxing—the drills, your brain has to work, you’re not just sitting on a bike. It’s amazing.”

“There’s something about the mental aspect of boxing—the drills, your brain has to work, you’re not just sitting on a bike. It’s amazing.” —Jennifer Aniston

While every boxing session with Azubuike is different—it’s important to keep your body guessing!—each lasts an hour and features the similar components that push you to get the most from your workout. Especially the warm-up. “We start with dynamic stretching, short, quick [muscle] activating type exercises. But not for so long that you’ll want to go into cool-down mode. You want to get your body primed and ignited and ready to fire and [also] decrease the chance of injury later on, because what follows is explosive,” Azubuike tells Evening Standard.

After the warm-up comes the cardio “to get even more sweaty” followed by hitting punching pads or a heavy bag. “Boxing is very good for toning and sculpting the arms, but it’s also good for the core and trunk. It serves as a waist-trimming mechanism, as the body is always in rotation,” he explains. Then comes more cardio (often involving a jump rope!), some abdominal work, then the cooldown, which probably feels very familiar to Aniston. With all the static and butterfly stretching, Azubuike says it’s “a little bit yoga-esque.”

So the next time you’re looking to switch up your routine, use Aniston’s obsession as inspo to try a knockout boxing-class sweat sesh.

Jennifer Aniston’s cleaner margarita is exactly what your next happy hour needs. Or use her hack for turning any lipstick into a kiss-proof stain.

That’s why I was understandably pumped to try the sport on a recent trip to Thailand. The Muay Thai whisperers had already piqued my curiosity, and on top of that, as an inveterate traveler, I was excited to experience the sport that’s such a huge part of Thai culture. 

I fell in love with Muay Thai boxing—absolute, total, surprising, unexpected love.

Still, I hadn’t really hopped on the martial arts train at that point—running is my main thing—so I figured it would be a one-and-done type of deal: I’d check out a class, work up a major sweat (and fight off my jet lag at the same time), and then refuel with delicious curry.

Spoiler alert: The curry dish was, indeed, delicious, but the bigger treat was the workout itself. I fell in love with Muay Thai boxing—absolute, total, surprising, unexpected love. I’ve been back from Thailand for a few months now, and I’ve already taken a couple classes at home in New York City—and I don’t plan on stopping.

But here’s why authentic Muay Thai training in Thailand is definitely worth traveling for.

What is Muay Thai boxing?

In traditional boxing, you’re only allowed to hit with your fists—but in Muay Thai (known as “The Art of Eight Limbs”), you use eight points of contact: your fists, your shins, your elbows, and your knee. When you’re training, the idea is you work with a partner (either an instructor if it’s a small class, or another participant if it’s a bigger class), and you spend about half your time punching and kicking pads, and the other half holding the pads for your partner. You also do a hard-core circuit training warm up (burpees and high knees) before you begin. It’s much more of a full-body workout than traditional boxing, and it gets very intense very quickly.

There’s a mental aspect to Muay Thai boxing that helps bring it to next-level status. When you’re taking a class, your partner will tell you what to do at rapid speed—”kick kick punch, kick kick jab,” etc.—so you have to be alert the entire time. Things move so quickly that you end up firing shots without even thinking about it and acting mostly on reflex, which requires serious mental agility. One of the instructors in Thailand said “Muay Thai makes you smarter.” While I can’t confirm that scientifically, I can say anecdotally that Muay Thai has certainly helped me pay more attention to my mind-body connection.

One of the instructors said “Muay Thai makes you smarter.” While I can’t confirm that, I can say Muay Thai has helped me with my mind-body connection.

It’s also just fun. I’ll be the first to admit that if I’m not feeling a workout or, more likely, I’m just feeling lazy, I’ll coast. I won’t do all of the reps, or I’ll lift lighter weights, or I’ll take the modification where necessary. You know, that slacking life! But with Muay Thai, you can’t slack. And more importantly, you probably won’t want to. I’ve found that because there is so much to pay attention to, I am constantly in the zone—and thus improving. With every punch, jab, and kick, I can feel myself get a little stronger and my technique get a little better.  

Why Muay Thai is worth traveling for

Practicing in Thailand, there is an additional cultural context to the mentally and physically challenging sweat sessions—and that’s what made me fall in love with it from the get-go.

For one thing, Muay Thai is deeply embedded in the history of Thailand. “Muay Thai is the one thing you should experience when visiting Thailand. It’s part of our cultural tradition, and it’s charming, unique, and fun,” says Khun Fluke, my Muay Thai instructor at  RSM Muay Thai Academy in Bangkok.

And right now, that cultural treasure is undergoing a major future-is-female transformation. Historically it’s been a male-dominated sport, but there’s an influx of women happening now, something I witnessed firsthand: The Bangkok studio where I trained with Fluke was split 50/50, and the majority of the women training were ripped. The most inspiring person of all, though, was a 12-year-old girl named Donut whom I met when my friend Sophie and I took a private class in Hua Hin, a beach town outside of Bangkok. Donut absolutely dominated. The girl just killed it. And when I asked her after class what she loved about the sport, she told me she did it because it “made her feel powerful.”

Seeing a 12-year-old girl feel strong and free in that way, especially knowing that she’s part of a wave of female boxers, inspired me to use Muay Thai to bring that feeling of empowerment and courage home with me.  

What to know before you throw your first jab

First of all: If you can get to Thailand, you should. The class I took in Bangkok was specifically tailored to beginners. Fluke said it’s important to avoid mistakes that could lead to injury. More and more resorts around the country are also offering beginner classes for guests.

No matter where you choose to try Muay Thai, the most important part is to just get out there and do it. Fair warning though: You’ll likely come back with a whole lot of bruises—I certainly did—but those battle wounds are the best souvenir of all.  

If you needed more reason to book a trip to Thailand, consider this: It’s the ultimate self-care destination. And if boxing is already your jam, check out this women-only boxing gym. 

For 110 Well+Good readers last Wednesday, May 2, there wasn’t one definitive answer. But wherever we’re going, all signs pointed to the fact that judgment-free sisterhood, good beats, sweaty workouts, and snacks will be there. Like, lots and lots of snacks.

The occasion? Our Next Gen of Wellness workout with Quest Nutrition, in celebration of our hand-picked list of rising wellness icons who are changing the game. After two back-to-back circuit-training style sessions at buzzy boxing studio Rumble, readers snacked on crave-worthy Quest Bars and took entire boxes home—along with a serious dose of vibes.

Keep reading for an inside look at the buzzy workout.

Before stepping into the high-vibe studio for the high-intensity (but totally beginner-friendly) method, the champions-for-the-night grabbed the essentials: hand wraps, boxing gloves, water, and a badass attitude.

Rumble founding trainers Andy Stern and Joe Ferraro led the group through a warmup and shadow-boxing session, and every class-goer left the room with six new moves.

No stagnation here. Ten rounds of high-powered bouts (with completely beginner-friendly moves) are designed to fire up muscles and stimulate your mind.

Rumble’s boxing bags are filled with water, which is easier on joints and muscles without skimping on effectiveness (as these class-goers can attest).

Newbie boxers refueled with protein-filled Quest Bars and electrolyte drinks to re-hydrate. Naturally, the favorite flavors of some of our Next Gen of Wellness stars—Cookies & Cream, Chocolate Chip Cookie Dough, and White Chocolate Raspberry—were fully stocked.

To end the seriously inspiring event on a upbeat note, every attendee went home with a fully loaded swag bag stocked with face masks, socks, and a full box of Quest Bars. The future (workouts) look bright.

In partnership with Quest

Photos: Tim Gibson for Well+Good

Welcome to Next Gen of Wellness, our spotlight of the nine up-and-coming icons you need to know about *right now*. We’ve partnered with Quest Nutrition—the go-to protein-filled snack that fuels busy women everywhere—to highlight all of their mindfulness tips, nutrition advice, and routine-simplifying hacks. 

As you swap worn-in sweaters for on-repeat jumpsuits, weekend getaways, and spontaneous after-work dinners, the giddiness of spring weather can get in the way of your previously scheduled workout.

Enter the quickie sweat sesh. Boxing and fitness trainer Ashley Guarrasi—on-demand coach, Nike master trainer, and wellness phenom on both coasts—has a simple, do-anywhere circuit for you. “I promise you with these three moves, you will feel it,” she says.

Above, the boxing guru shares the four items to toss in your carry-all bag for a full-body workout (including a post-sweat Quest Bar, because the hangriness is real). Plus, you can do these simple shadowboxing combos when you’re low on space—and feel the burn, even if you’ve only got five minutes.

Watch the video above for Guarrasi’s quickie routine you can do anywhere—and the four items you need to pull it off.

In partnership with Quest Nutrition

In nine out of 10 posts on Ashley Guarrasi’s Instagram feed, you’ll see her drenched in sweat, crushing a superset or sparring routine (that shows off her quick reflexes and hard-earned endurance). If it seems like she goes hard during every workout, well, that’s on purpose.

With nearly a decade of experience, the boxing and fitness trainer has earned major street cred and now holds Nike master trainer status. By sharing her workouts on social, she hopes to empower women to embark on their own journeys—and motivates followers to take their current routines up a notch.

What’s more? Guarrasi’s all about being a positive force in the fitness community. Since discovering the confidence-boosting powers of boxing (and exercise in general), she’s eager to spread the magic.

Read on to find out her go-to fitness routine for maintaining strength and endurance—plus, her clean-beauty recs.

How did you get into wellness?

I got into wellness about 10 years ago after a rough period in college where I wasn’t focused on my health. I started training every day when I was working in sales for a health-and-wellness company—and fell in love. About eight years ago, I found boxing and was immediately hooked and obsessed.

When I moved to Los Angeles, I was hired as a personal trainer for Equinox. I went on to start my own brand from there and then moved to NYC to help start Rumble Boxing in Manhattan about a year and a half ago. Then I became involved with Nike as one of their East Coast trainers.

What’s your personal mission in the wellness space?

My mission in the wellness space is to inspire others—especially women who don’t feel strong or get put down—and be a positive influence on the fitness community. I want those women to know that they can do anything that they put their minds to.

What does a typical day look like for you?

In the morning, I wake up, drink coffee, train a few clients, get my own workout in, eat, and train a few more clients. During the day, I may go to meetings and auditions. In the evening, I’ll make dinner and wind down for sleep.

What are the wellness practices you incorporate into your daily life?

Meditation, healthy eating, training, and yoga. I also make time for recovery. My personal fitness routine consists of five to six days a week of training. I mix it up, incorporating yoga, boxing, mixed-martial-arts training, cycle classes, running, and functional-sports conditioning a few days a week.

What’s your fitness philosophy?

Fitness takes time. Be patient and trust the process. So much of life is rushed, and we don’t take time to enjoy the moments. Try to accomplish small goals daily. Do what works for you and your body!

What do you look for in a snack?

I look for convenience, healthy ingredients, and taste. I like that Quest Bars are easy to grab on-the-go and have high protein. There are a variety of different flavors too. My favorite flavors are Chocolate Chip Cookie Dough and Cookies & Cream.

What are a few of your favorite wellness essentials?

Some of my favorite natural products are bareMinerals makeup, Sweat Cosmetics makeup, Epicuren beauty products, Pacifica Beauty makeup wipes and body sprays. Plus, S’well reusable water bottles, under-eye masks, and any kind of face mask.

What do you think the future holds for wellness as a movement?

It’s trendy to be fit and healthy. People want to feel good and look good. And to do that, you need to live a healthy, active lifestyle. As for the future of fitness, I think there’s going to be more of a focus on mediation and mindfulness—as well as mixed martial arts. The sport is really on the rise right now.

In partnership with Quest Nutrition

Top photo: Elijah Dominique

You’ve got your activewear basics on lock (shout out trusty all-black leggings and sports bras), but if you want to add an edgier side to your sweat-sesh look, who better to ask for advice than a badass boxer?

As a founding trainer at New York City’s white-hot boxing studio Rumble, Erika Hammond has her finger on the pulse—and she’s sharing all her styling hacks and goal-oriented wisdom to help you kick off 2018.

“I make sure when I’m picking out my workout gear that I feel good in it.”

The first step? Finding activewear staples that make you feel like you can conquer the world (those power vibes will carry you through to your workout, trust). “I have a better workout when I’m feeling good about myself,” she says. “I make sure when I’m picking out my workout gear that I feel good in it.”

The best part: You can shop for all her exclusive picks on Amazon—so you’ll have them in time for your next square-off with a boxing bag.

Scroll down for Hammond’s 8 activewear picks for knock-out vibes this new year.

Core 10 Warrior Tight, $69

The number one must-have is leggings (obviously), and this cutout pair packs tons of understated edge. Number two is some majorly motivational advice—to stay true to your intentions, all year round.

“I like to motivate my clients all throughout the year, so when January 1 rolls around it’s just another day,” Hammond says. “They are setting goals all throughout the year and never stop.”

Core 10 Warrior Sports Bra, $39

When you’ve got big aspirations, your look should be fierce—and nothing delivers like a twinning set. “I love having a matching set,” Hammond says. “And this top went perfectly with my Core 10 leggings.”

Terez Women’s Foil Printed Legging, $102

Hammond’s hacks for channeling motivation when you don’t feel like working out: Fun leggings (like this starry foil-printed pair) and awesome tunes. “I make some pretty good playlists and they get me pumped up, even when I’m not having it,” she shares. (Time to blast the Rihanna.)

Blanc Noir Women’s Reversible Bomber Jacket, $57

Having an upgrades-everything jacket to throw over a crop top is key. Other essentials Hammond keeps on hand to be ready for anything? “My boxing gloves and wraps (you never know when you’ll need those, right?), face wipes, almonds or a granola bar, water (always), and chapstick.” Start filling up your gym bag.

Adidas Originals Women’s Tubular Shadow W Sneaker, $100

Start the New Year off on the right foot (yeah, we went there) with comfy kicks in a trendy shade. And once your sneaker game is on point, you’ll be ready to reach some kick-ass milestones.

“Once I achieve one goal, I set another,” Hammond says. “At the moment, my goals are to provide my clients with fresh, fun workouts, and to make sure I do something good for my health and mind every day.”

Onzie Women’s Ritz Bra, $24

Even if your jam is more on the minimal side, adding a punch of detail can go a long way into taking your look (and attitude) to the next level. This mesh marbled beauty stays chic in black and white, and hits Hammond’s go-to style mark: simple with a touch of flare.

NUX Women’s Amore Legging, $65

Sometimes pushing yourself outside the box just means throwing on a pair of red-hot leggings. “These are not my normal style but I can’t stop going back to them,” Hammond says. “The red really stands out, and they are so comfortable!”

Reebok Women’s Print Athlux Weave Sneaker, $49

You can’t go wrong with a pair of sleek black sneaks, and this lighter-than-air pair will power you through workout and recovery.

“The biggest thing you can do for your personal fitness is stretching and foam rolling,” Hammond says. “When you’re watching TV, take 10 minutes to stretch. It’s so vital for muscle recovery.”

At the end of the day, her uniform—from sneakers to top layers—inform her mindset. “It all goes back to my goals and how I keep myself accountable,” Hammond says. “Am I going to go to bed later that night and have to tell myself I didn’t accomplish my goal that day? Absolutely not.” Preach.

Shop Erika's picks

Buy Now

Core 10 Women's Icon Series - The Warrior Tight

$69

Buy Now

Core 10 Women's Icon Series - The Warrior Sports Bra

$39

Buy Now

Terez Women's Foil Printed Legging

$104

Buy Now

adidas Originals Women's Tubular Shadow W Sneaker

$77

Buy Now

Blanc Noir Women's Reversible Bomber Jacket

$54

Buy Now

Onzie Women's Ritz Bra

Starting at $19

Buy Now

NUX Women's Amore Legging

$65

Buy Now

Reebok Women's Print Athlux Weave Sneaker

$49

In collaboration with Amazon

Photos: Amazon

According to the Business of Fashion, when Selfridges approached the visionary, muse, and witch, the store wanted Lamy to create a jewelry collection. Instead, she opted to combine two of her favorite things, art and boxing, into an immersive shopping and workout experience. “Boxing is a state of mind. It’s a place where you just think about what you are doing, in the moment” Lamy said of the inspiration behind Lamyland, the pop-up that combines exclusive activewear from high-fashion brands with a fully equipped boxing gym in the basement.

A post shared by Selfridges (@theofficialselfridges) on Jan 4, 2018 at 2:40am PST

Aesthetics are obviously important, which is why fashionable (yet totally non-functional) items like Swarovski-studded towels are displayed next to more utilitarian and iconic boxing gear from brands like Everlast and boxing studios like Overthrow, a New York studio that contributed wares as well as its slogan, “What are you fighting for?” to the project. But Lamy is as interested in the sport itself as she is in the art: BXR London (similar to the UK’s version of Rumble) will host sessions at the fully functional boxing gym in February.

Sounds like a super-chic way to perfect your jab-jab-cross technique, huh?

Interested in taking up boxing? Skim through this beginner’s guide to the workout before heading to a women-only boxing gym.