Tips and Tricks

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Article date: | Author: Mark Bone |


Boxing fitness is both incredibly fun and challenging both at the same time! 

So much so, that the workouts zip by really fast and before you know it you’ve burnt a ton of calories and are feeling super energised, but also satisfied and stress free, all at the same time. 

At Phoenix Gym in Norwich, we have a dedicated well equipped boxing zone, better equipped than any of the commercial gyms in Norwich.

So, whether you want to pop in and pound away at the punch bags as part of your workout, to relieve some stress, sneak in some extra boxing training inbetween boxing club sessions or learn some specific boxing skills, to then go on to compete in a boxing match, Phoenix has everything you need. 


You can choose from 5 different boxing stations including an assortment of 4 different shape and size punch bags, including a maze ball, heavy bags, a 5 foot thai kick bag as well as a box master, that simulates hitting someone holding pads for you. There are also skipping ropes available with an area to shadow box with mirrors. 

NOTE: You will need to bring your own gloves as these are not provided (unless PT)

In order to compete in the ring, you need to be fit, fast, ideally powerful and have good stamina to keep these attributes up for 2-3 minutes for multiple rounds. 

If you are only fit and powerful for the first half of the round then you are vulnerable in the second half. An experienced boxer will let you punch yourself out, bide their time and weather the storm and then attack you on the back end of the round. 

Or the fitter person will then win the second half of the round, catching the eye of the judges.


Boxing specific speed, power and stamina can all be improved with an appropriate strength and conditioning programme. The equipment in our fully equipped functional fitness zone has everything you need to get you fighting fit or just blow off some steam. 

Here you can compliment your bag work with everything from tyre flipping, a prowler sled, TRX, kettlebells, battling rope, soft plyometric boxes and HIIT cardio equipment such as a curved treadmill, rowing machine, a ski-erg or Airdyner Bike.

Phoenix Gym in Norwich also has an extensive range of weights, lifting platforms and machines in order to build you overall strength. Generally the stronger you are, the more you can convert that strength into speed by doing the right type of speed, endurance and plyometric training.


When you sign up as a new member to Phoenix Gym, to either a monthly DD or Annual membership, you receive 2 x FREE 60 minute personal training sessions to help you get started.

Some members who are confident in the gym already, use these sessions to learn how to use the punch bags properly or just get a 1-2-1 workout in.

To find the right personal trainer to help you with your boxing training click here.

Grab your gloves and join today.

Mark Bone

About the author

Mark Bone is the Managing Director of Phoenix Gym Norwich and has been a Master level personal trainer and sports therapist since 1998. Mark has an extensive background and experience in all aspects of personal training and lifestyle coaching, from fat loss, general health improvement, motivation, strength and conditioning with professional athletes and currently specialises in corrective exercise.

Mark has written articles for magazines, assisted Channel 4 for a short weight loss series, done interviews for Norwich Radio (and most local and some national new outlets including the BBC) and taught weight loss programmes. Mark now uses his skills and experience to train Personal Trainers within Phoenix Gym to ensure that the trainers, clients and gym members all get the best results and most enjoyable experience possible.