TFG Beginners Fitness Boxing Course (60 mins): Click here for more information about this session.

TFG Box-Fit (45 mins): An exciting concept designed to increase your fitness levels quicker than an aerobic class. Box-Fit is a combination of punching and kicking techniques, with Circuit Training. Placing a real emphasis on cardiovascular training to help with weight loss and muscle tone. The program is very flexible and can focus more on punches or kicks to meet your needs.

TFG Boxing & Kickboxing Pads/Techniques (60 mins): Pair training with Focus Pads and with boxing gloves (minimum 12oz for Lightweights, 16-18oz Heavyweights). Showing the difference between partner training with pads and partner training with gloves.

TFG Boxing & Kickboxing Techniques (60 mins): Learning/developing fighting skills, techniques and fighting combinations. Breaking down attack/counter drills, movement and footwork, individual training.

TFG Cardio Kickboxing (60 mins): A High Intensity workout, working with your partner (focus pad holder). Starting with a 2-4, hand combination and building up to 14-15, punching and kicking combination, training your Orthodox and South Paw stance.

TFG Combo Mix (60 mins): Same format as now, but on an individual basis, you will have “separated partners” during exercise (“Pad holder” in Horse Stance from a distance). The Boxing/K’boxing combinations will be done by everyone, although the “gloves person” will have hand weights.

TFG Fitness Mix/HIIT (60 mins): A Circuit Style, Calisthenics/Body Weight exercises, a complete workout of all muscle groups. Three exercises of one minute intervals, then moving to the next station.

TFG Happy Hour (60 mins): A training fun-filled session with Jumping Kicks, Jumping Spinning Kicks, Spinning Hand Techniques and Combinations. Partner based training with Focus pads and Heavy Bag. A fun training with the more spectacular/advanced techniques.

TFG Heavy Bag/Pads Cardio (60 mins): This class can be done in two ways; One circuit on the Heavy Bags, one circuit off the bags, Body weight exercises, individual training. Pair training with Focus pads, 10 rounds of Boxing/Kickboxing Combinations, starting with three combinations, finishing with fifteen combo drills, before you change over with your partner.

TFG Heavy Bag (60 mins): There will be two rounds on the bags and two rounds of Shadow boxing, then you change over (Orthodox and then South Paw, counts as one round).

TFG Heavy Bag Cardio: (60 mins): One circuit on Heavy Bags, one circuit off the bags with hand weights, individual training.

TFG Kickboxing Belt System (60 mins): Learning Self-Defense, Block & Counter techniques/Combinations from Traditional Lau Gar Kung Fu and Lau Gar Chinese Boxing. A great way to improve your techniques/fighting skills. Starting from White Belt through to Black Belt, with Belt Test after a specified period of training, (similar to Karate Style training). Developing your skills and knowledge in Martial Arts, learning techniques separate to the regular training classes. Skills for life, available for ALL levels.

TFG SticK & Move Pads (60 mins): This training is a ‘taste’ of how a Fighter trains in one session. The training concept is broken down into different Zones/Areas.

• Shadow Boxing. This is a superb way for you to develop your combinations, storing them in the memory bank, developing your body/head movement and footwork, plus keeping your hands up.

• Skipping/Jump rope. A great workout, improving your timing, coordination, cardiovascular fitness and developing rhythm.

• Body Weight Exercises. Working on, Body Control, fluid movement, strength and balance, with dynamic as well as slow movements. Weights used also.

• Heavy Bag. Putting all of the above together. Boxing/Kicking combinations, movement, Conditioning, stamina and endurance.

In TFG SticK & Move, you won’t have a partner, you will move around in groups, from one Zone to the next, but all training will be on your own, like a fighter.

TFG Strength/Conditioning & Heavy Bag (105 mins): Designed to work you hard, 45 minutes of muscle and cardio training, then gloves on, followed by 60 minutes of Heavy bag training for the rest of the session, a hard hitting and a Great workout.

TFG Total Fit (45 mins): A High Energy, Full on Cardio and Plyometric training. Based on the training of a Professional Boxer, with a combination of Running, Skipping (jump rope) and Calisthenics training.

There may be some changes to these guidelines, as we follow future regulations/developments by Helsinki City or the Finnish government.