Hitting pads burns a lot of energy. Boxing and kickboxing fitness sessions give you a full-body workout, stress relief and striking skills, all in under an hour.
Pad work is a big part of how Don Michael Ondiro coaches. Holding pads lets him correct your technique in real time, set the pace and push you a little further each round.
Watch: Boxing Fitness in action
Training footage from Coach Don in Nairobi.
What a boxing fitness session includes
- Skipping and footwork warm-up to get your rhythm going.
- Technique rounds: jab, cross, hooks, uppercuts and kicks.
- Pad work rounds with your coach calling combinations.
- Conditioning: shadow boxing intervals, push-ups and core work.
- Cool-down and mobility for shoulders and hips.
Benefits
- Burns a high number of calories per session.
- Builds shoulder, arm and core strength.
- Improves hand-eye coordination and reaction time.
- Reduces stress, especially after a long day in traffic.
- Teaches basic striking you can use for self-defence.
Want to go deeper into martial arts? Move on to Jeet Kune Do training. Want more general strength? Combine boxing with personal training.
Why pad work is different from a bag
A heavy bag just hangs there. A coach holding pads moves, angles, calls combinations and occasionally fires back a slow tap to test your guard. That makes pad work far better for timing, accuracy and reaction speed. It also lets your coach fix your technique in real time, which is the fastest way to improve.
- Moving targets train footwork and distance management.
- Called combinations train your brain as well as your body.
- Instant feedback on hand position, hip rotation and balance.
- Controlled intensity: your coach sets the pace to match your fitness.
Core boxing and kickboxing techniques
| Technique | What it is | Why it matters |
|---|---|---|
| Jab | Fast straight punch with the lead hand | Measures distance and sets up everything else |
| Cross | Powerful straight punch with the rear hand | Main power punch, driven by the hips |
| Hook | Short curved punch to the side | Close-range power from rotation |
| Uppercut | Rising punch from below | Breaks through a tight guard |
| Roundhouse kick | Circular kick with the shin | Kickboxing's main power kick |
| Front kick (teep) | Straight push kick | Controls distance and stops forward pressure |
A sample 45-minute session
- 5 minutes: skipping and shadow boxing to warm up.
- 10 minutes: technique drill on one or two punches or kicks.
- 18 minutes: six rounds of pad work (2 minutes on, 1 minute rest).
- 8 minutes: conditioning finisher, for example bare-knuckle push-ups, sit-ups and burpees.
- 4 minutes: stretching for shoulders, hips and calves.
Boxing fitness for stress relief
A hard set of pad rounds after work clears your head. Boxing fitness combines focus and physical effort, which makes it a favourite with busy professionals in Westlands. It is also popular with students in Parklands who want fitness and basic self-defence in one session.
If you enjoy striking and want to go deeper into technique and self-defence, the natural next step is Jeet Kune Do training.
What to bring
- Hand wraps (essential once you start hitting pads)
- Boxing gloves (12 to 14 oz suits most adults)
- Comfortable clothes you can move and sweat in
- Water bottle and a small towel
- Trainers with good grip, or barefoot for kickboxing on mats
Boxing Fitness across Nairobi
We coach boxing fitness clients right across Nairobi, with many in Westlands and nearby neighbourhoods.
