Boxing is one of the most complete workouts available
What is you main goal?
Define your main goal for determining the structure of the program.
What is your current body type?
Choose your target body type
What is your age?
What’s your height?
FTCM
FT
IN
CM
Calculating your BMI
Body mass index (BMI) is a metric of body fat percentane commonty used to esamate risk levels of potential health problem.
What’s your weight?
LBKG
LB
KG
Calculating your BMI
Body mass index (BMI) is a metric of body fat percentane commonty used to esamate risk levels of potential health problem.
You just set your first goal! Now, let's shape your training plan together!
Height
Weight
BMI
Target weight
Target BMI
Whats your fitness level?
How many workouts per week do you plan to have?
How much time do you plan to spend on your workout?
Boxing VS. Regular excercise
Average calories burn within 30 min
- Boxing800 cal.
- Swimming580 cal.
- Cycling600 cal.
- Gym590 cal.
- Running570 cal.
- Walking
Boxing burns the most calories per hour because it uses interval training and large muscle groups
Do you have any martial arts experience?
Where do you plan to workout?
What is your main hand?
How would you describe your nutrition and lifestyle?
We do not suggest sticking to a diet, because living in permanent restrictions is uncomfortable. Our task is to help you find your regime and nutrition type.
How much water do you drink during day?
The estimated water intake rate is 0.5-0.7 liters per 20 kg of weight. But as soon as drinking becomes one of your healthy habits, you can rely on your thirst and stop counting the glasses and ml.
Do you smoke?
Smoking is not a contraindication to boxing. But we will take it into account, when creating your program.
How long do you normally sleep at night?
Do you have any chronic medical deseases?
Chronic diseases are not an absolute contraindication for exercising, but require a special approach in calculating physical activity.
How would you rate your activity during the day?
According to research published in "The Lancet", 31% of the world's population is not active enough. While a sedentary lifestyle increases the risk of diabetes type 2 by 90% and the risk of cardiovascular disease and cancer by 20%.
You're Halfway – Stay the Course!
2 main reasons why do people give up on exercise?
- Pushing too hard too quickly can result in injury or burnout.
- Balancing work, family & activities often leaves little time for regular training.
Gradual and achievable home training plan that fits into your daily routine, makes fitness a seamless part of your lifestyle
Is there any special event date, you want to set as a goal date?
Creating your plan
- Reviewing your personal data
- Setting a goal & preferences
- Adjusting a fitness level
- Analyzing your health indicators
- Studying activity & nutrition
- Creating a training schedule
