Punches, kicks, knees and elbows on the heavy bag, mixed with conditioning rounds that keep your heart rate up. You learn real technique while you burn calories, build strength and stamina, and leave the day's stress on the bag.

• Burns serious calories, works every muscle
• Real kickboxing technique, step by step
• Great stress relief

Jab, cross, hook and uppercut, plus the footwork, head movement and defense that make them work. Heavy bag rounds and drills give you a tough cardio session while you sharpen your reflexes and build your core, shoulders and arms.

• Hard cardio, faster hands, sharper reflexes
• Footwork and defense, not just punching
• Strong core, shoulders and arms

Curious about sparring but not sure where to start? This class teaches the fundamentals first: keeping your guard up, managing distance and timing, defending and countering, and staying calm when punches come back at you. Partners work together at a light, controlled pace, so the goal is learning, not winning.

• Builds confidence before your first real spar
• Light, controlled partner drills
• Best after a few kickboxing or boxing classes

The same class you know, but your instructor is the One Two Hook app playing on our big TV. Every combo is shown and called out with a round timer, so it's easy to follow along. Since no one is correcting your form live, take a few regular classes first to learn the basics, then use the app classes to get extra rounds in.

• Easy to follow: watch, then copy
• Extra class times in the schedule
• Train with the same app at home

Get One Two Hook on the App Store