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If you want to be super-fit, you can't pull your punches. Boxercise is a high-intensity exercise class that combines resistance training with aerobic exercise. Boxercise is non-contact; the emphasis is on knocking your body into shape, not knocking anyone out.

How does it work?

Each instructor will run their boxercise class a little differently, but most involve "sparring", either with a partner using pads or with a punchbag. Some classes are more focussed on training the muscles through shadowboxing, which involves repetition of boxing (and often kickboxing) moves as the basis for a high-energy workout.

So can boxercise make you look like Mohammed Ali? The classes are great for all-over fitness, but particularly good for the arms and upper body. Add to that the training techniques such as skipping, shuttle runs, press-ups and sit-ups which are often involved and you'll be lean and mean in no time.

A boxercise class will push you hard, so it's best to bring a bottle of water, a small towel and to wear trainers and comfortable clothes. Most classes last 45mins to an hour and you can expect an upbeat soundtrack - so you'll truly feel like Rocky Balboa.

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