WALK IN

Welcome to BTS Boxing Club!

Greet our team and claim your spot for the session. Grab your gloves, wraps, towel and water, and securely store your belongings in storage cubes near the stairs. Now, it’s time to step onto the class floor and get ready to train.

BEFORE CLASS

Find your spot on the floor and prepare for the session ahead. Before we begin, our coach will brief you on the class structure and provide clear instructions to ensure you’re ready and confident for what’s to come.

WARM UP

We kick off with a structured warm-up designed to elevate your heart rate, activate key muscle groups, and improve mobility. Each session incorporates a dynamic mix of activities, such as ladder drills, skipping, partner mirror work, and mobility exercises. This ensures you’re mentally and physically prepared to execute the combinations and techniques for the day.

MOVE TO THE PADS

Work with a partner to bring the day’s combination to life. With guided coaching, you’ll refine your precision, timing, and movement while executing the techniques. Our coaches provide personalized feedback to help you sharpen your skills and stay focused throughout each round.

FINISH ON THE BAGS

Shift your focus to the heavy bags for the final phase of the session. Here, you’ll build power, endurance, and overall fitness by applying the skills you’ve learned in high-energy, challenging rounds. This is your chance to push your limits and solidify your progress.

COOL DOWN

As the session winds down, we’ll guide you through a comprehensive cool-down. With stretches and mobility exercises, you’ll help your body recover and return to a resting state. Take a moment to reflect on your hard work and celebrate your achievements—you’ve earned it!

BEFORE CLASS

Find your spot on the floor and prepare for the session ahead. Before we begin, our coach will brief you on the class structure and provide clear instructions to ensure you’re ready and confident for what’s to come.

WARM UP

We kick off with a structured warm-up designed to elevate your heart rate, activate key muscle groups, and improve mobility. Each session incorporates a dynamic mix of activities, such as ladder drills, skipping, partner mirror work, and mobility exercises. This ensures you’re mentally and physically prepared to execute the combinations and techniques for the day.

PARTNER DRILLS

Pair up with a partner and dive into focused boxing drills designed to simulate real-world scenarios. This phase emphasizes technique, timing, and adaptability as you work on combinations and reactions to specific boxing situations. It’s all about sharpening your skills and building confidence in a controlled environment.

LIGHT TECHNICAL SPARRING

Step into open-floor sparring where the focus is on applying what you’ve learned. This light, technical sparring session allows you to practice skills in real time, improve ring awareness, and refine your strategy in a safe and supportive setting.

ABS

Finish strong with targeted core work designed to build strength and stability. Expect a mix of challenging ab exercises to round out the session and leave you feeling accomplished.

COOL DOWN

As the session winds down, we’ll guide you through a series of stretches and mobility exercises to help your body recover and return to a resting state. Reflect on the effort you’ve put in and leave feeling accomplished and energized—great work!

WALK IN

Welcome to BTS Boxing Club!

Greet our team and claim your spot for the session. Grab your gloves, wraps, towel, and water, and securely store your belongings in storage cubes near the stairs. Now, it’s time to step onto the class floor and get ready to train.

BEFORE CLASS

Find your spot on the floor and prepare for the session ahead. Before we begin, our coach will brief you on the class structure and provide clear instructions to ensure you’re ready and confident for what’s to come.

WARM UP

We kick off with a fun and dynamic warm-up to get your heart rate up and your body moving. Each session will feature a mix of activities, such as games, ladder drills, and dynamic stretches, tailored to set the tone for an energetic and engaging workout.

MOVE TO THE PADS

Partner up and get ready to execute the day’s combinations. Our coaches will guide you through each round, focusing on technique, timing, and flow. This phase is all about improving your skills while having fun with your partner.

FINISH ON THE BAGS

Now it’s time for high-intensity fun on the water or heavy bags! This phase incorporates intervals, power punches, and fast-paced combinations to push your limits and build your fitness. Expect a good mix of rounds designed to challenge your endurance and leave you feeling energised and accomplished.

COOL DOWN

As the session winds down, we’ll guide you through a series of stretches and mobility exercises to help your body recover and return to a resting state. Reflect on the effort you’ve put in and leave feeling accomplished and energized—great work!

WALK IN

Welcome to BTS Boxing Club!

Greet the team and get ready to bring the energy. Grab your towel, water, and gloves (if you have them), and securely store your belongings in the storage cubes near the stairs. Once you're set, step onto the floor—it’s time to train.

BEFORE CLASS

Find your spot and get ready to move. Before we begin, our coach will brief you on the class structure, explaining how we’ll mix bag work with circuit training for a high-energy, sweat-filled session. No experience? No worries. Our team will make sure you’re confident and ready to go.

WARM-UP

We kick things off with a fun and dynamic warm-up designed to fire up your body and sharpen your boxing movements. Expect a mix of:
1.Footwork and boxing drills
2.Mobility and dynamic stretching
3.Light cardio to elevate your heart rate

BOXHIIT WORKOUT

Time to HIIT hard with a killer combo of bag work and circuit training. You’ll move through structured rounds that include:
Bag Work: Fast-paced boxing combinations to build power, speed, and endurance.

Circuit Training: A mix of bodyweight exercises and equipment like dumbbells, kettlebells and med balls to push your strength and conditioning.

The energy is high, the sweat is real, and every round will leave you feeling stronger.

COOL DOWN

We finish with a guided cooldown to bring your heart rate down, stretch out tight muscles, and recover properly. You’ll walk out feeling accomplished, energised, and ready for more!

WALK IN

Welcome to BTS Boxing Club!

Greet our team, wrap up, and get yourself ready to go. There’s no structured warm-up, so make sure you arrive early to prepare your body — shadowbox, skip, or move through your usual pre-sparring routine.

Grab your towel, mouthguard, headgear, and gloves, and store your belongings securely near the stairs. Once you’re ready, step onto the floor with intent and focus.

BEFORE ROUNDS

Coaches will brief the group on the structure of the sparring session, including round duration, rest times, and any key focuses for the day (such as tempo, distance, or defensive work).

Make sure you’ve checked your gear, hydrated, and found a partner of similar level or weight. Be ready for a running clock — rounds will begin promptly, and there’s no waiting between sets.

SPARRING ROUNDS

The clock is on. It’s time to work.

You’ll move through a series of timed rounds, rotating partners as directed. Maintain control, respect, and composure — the aim is to develop skill, timing, and composure under pressure, not to win every exchange.

Listen for coach cues, adjust as needed, and treat each round as a chance to refine your craft.

COACH FEEDBACK

Between rounds, coaches may offer quick feedback or technical pointers. Stay coachable and open — small adjustments here are where the real progress happens.

This is your opportunity to test what you’ve learned during classes and apply it in live, controlled conditions.

SESSION END

As the rounds wrap up, take a moment to acknowledge the effort you and your training partners put in. Gloves off, handshakes on — respect always.

Use the final minutes for light shadowboxing, mobility work, or stretching to bring your heart rate down.

Leave the floor knowing you’ve sharpened your skills and moved one step closer to mastering your craft.

WALK IN

Welcome to BTS Boxing Club!

Greet our team and claim your spot for the session. Grab your gloves, wraps, towel, and water, and securely store your belongings in storage cubes near the stairs. Now, it’s time to step onto the class floor and get ready to train.

BEFORE CLASS

Find your spot on the floor and prepare for the session ahead. Before we begin, our coach will brief you on the class structure and provide clear instructions to ensure you’re ready and confident for what’s to come.

WARM UP

We kick off with a fun and dynamic warm-up to get your heart rate up and your body moving. Each session will feature a mix of activities, such as games, ladder drills, and dynamic stretches, tailored to set the tone for an energetic and engaging workout.

PARTNER DRILLS

Pair up with a partner for controlled, beginner-focused boxing drills. The emphasis is on building confidence, understanding distance and timing, and practicing basic techniques in a safe and supportive environment. Coaches will guide you through each step to ensure you feel at ease.

CONTROLLED SPARRING

Step into controlled, beginner-level sparring where safety and learning are the priorities. Coaches will set specific scenarios to help you practice techniques at a comfortable pace. The focus is on developing awareness, building confidence, and having fun, without any pressure to perform at a competitive level.

COOL DOWN

As the session winds down, we’ll guide you through a series of gentle stretches to help your body recover and relax. Reflect on what you’ve learned and leave feeling accomplished and confident—great work!

WALK IN

Welcome to BTS Boxing Club!

Check in with our team, grab your towel, water, and gloves, and store your belongings in the cubes near the stairs.
This is your time to switch on, leave the day behind, and get ready to train with focus and intent.

BEFORE CLASS

Your coach will brief the group on the focus of the session — from technical drills and partner work to controlled sparring rounds.
Listen closely, ask questions, and make sure you’re confident about what’s ahead.

Each session is structured to build your confidence, sharpen your technique, and help you develop composure under pressure.

TECHNICAL DRILLS

We begin with partner-based drills designed to develop timing, distance control, and defensive awareness.
You’ll move through controlled, progressive drills focused on footwork, movement, and precision — learning to read, react, and respond with purpose.

CONTROLLED SPARRING ROUNDS

Once you’re warm and locked in, we move into light, controlled sparring.
Rounds are timed with clear objectives — whether it’s working off the jab, managing distance, or staying calm under pressure.
This is not about “winning” rounds. It’s about applying your skills, learning from each exchange, and building ring IQ in a safe, respectful environment.

Coaches will rotate through pairs, offering feedback and technical adjustments in real time.

COACH FEEDBACK

Between rounds, your coach may pause the action to highlight key takeaways, refine technique, or reset intent.
Stay open and coachable — every bit of feedback helps you grow faster.

SESSION END

As the session wraps up, take a moment to reflect on what you learned.
Gloves off, thank your partners, and leave the floor with pride knowing you put in the work.
You’ve built more than skill — you’ve built confidence and composure.

WALK IN

Welcome to BTS Boxing Club!

Greet our team and claim your spot for the session. Grab your towel, water, and any gear you need, and securely store your belongings in storage cubes near the stairs. Now, it’s time to step onto the class floor and get ready to train.

BEFORE CLASS

Find your spot on the floor and prepare for the session ahead. Before we begin, our coach will brief you on the class structure and provide clear instructions to ensure you’re ready and confident for what’s to come.

WARM UP

We begin with a warm-up focused on increasing blood flow, improving mobility, and activating key muscle groups. This prepares your body for the movements and intensity of the session ahead.

PRIMARY LIFT

This is the cornerstone of the session. Our primary lift focuses on major movement patterns such as squats, presses, or hinge variations. These exercises are designed to improve movement, build strength, and lay the foundation for a well-rounded training program.

ACCESSORY CIRCUIT

Move into an accessory circuit designed to target supporting muscle groups. These exercises address weaknesses, improve imbalances, and complement the primary lift. Accessory work not only makes you stronger and more resilient but also enhances your ability to perform the primary lifts effectively over time.

CONDITIONING

Finish with a high-energy conditioning segment. Using a mix of aerobic and high-intensity intervals, this phase incorporates dumbbells, kettlebells, bodyweight exercises, and cardio machines. It’s designed to improve your overall fitness and leave you feeling accomplished.

COOL DOWN

As the session winds down, we’ll guide you through a series of stretches and mobility exercises to help your body recover and return to a resting state. Reflect on the effort you’ve put in and leave feeling accomplished and energiSed—great work!

WALK IN

Welcome to BTS Boxing Club!

Greet our team and claim your spot for the session. Grab your towel, water, and any gear you need, and securely store your belongings in storage cubes near the stairs. Now, it’s time to step onto the class floor and get ready to train.

BEFORE CLASS

Find your spot on the floor and prepare for the session ahead. Before we begin, our coach will brief you on the class structure and provide clear instructions to ensure you’re ready and confident for what’s to come.

WARM UP

We start with a warm-up designed to get your body ready for high-intensity movement. The session includes activities to elevate your heart rate, dynamic stretching to enhance mobility, and activation exercises to prepare key muscle groups for the work ahead.

HIIT THE FLOOR

Get ready to sweat! This is a circuit-based high-intensity interval training session using a variety of equipment and bodyweight exercises. Expect a mix of dumbbells, kettlebells, med balls, bikes, and rowers, all combined into dynamic circuits designed to challenge your endurance, strength, and power. The workout is intense, fun, and scalable to suit all fitness levels.

COOL DOWN

As the session winds down, we’ll guide you through a series of stretches and mobility exercises to help your body recover and return to a resting state. Reflect on the effort you’ve put in and leave feeling accomplished and energized—great work

WALK IN

Welcome to BTS Boxing Run Club!

Meet the group, check in with your coach, and make sure you’ve got everything you need — running shoes, watch, and water.
We meet at the gym before heading out together, so arrive early, say g’day to the crew, and get ready to move.

WARM UP

We start each session with a light jog and dynamic warm-up drills to prepare your body for the session ahead.
Expect a mix of mobility work, running drills, and activation movements — all designed to increase blood flow, improve running mechanics, and reduce injury risk.

Think: high knees, A-skips, hamstring sweeps, and short acceleration efforts to dial in your rhythm and posture before we get moving.

MAIN SET

Each week’s session has a purpose — whether it’s intervals, tempo runs, hills, or endurance work.
Your coach will outline the structure, pacing zones, and effort levels before the run begins.

Our goal is to help you build aerobic fitness, improve running efficiency, and develop pacing awareness — whether you’re training for performance or just chasing progress alongside a great crew.

COOL DOWN

After the final effort, we’ll regroup and jog or walk back together for a cool down.
Your coach will guide you through light stretches and mobility work to help your body recover and return to baseline.

Take a moment to reflect on your effort and connect with your teammates — Run Club is as much about community as it is about fitness.