Have a look at a 9Round workout

The Ultimate Body Transformation Program For All Fitness Levels

Round 1

CARDIO

1-1 Cone Shuttles

For three minutes at a time, you'll see just how strong you are. 9Round isn't about competing against others, it's about competing against yourself and finding your inner strength.

Round 2

STRENGTH

10 x Arnold Press, 10 x Squats

You’ll use dumbbells, kettle bells, medicine balls, jump ropes and other equipment to build strength and stamina. Our trainers help you at every station.

Round 3

BOXING / KICKBOXING

20 x Jab Cross, 10 x Push Ups

The real fun begins as you punch and kick heavy bags to build power, double end bags to increase coordination and timing, and speed bags to develop shoulder conditioning and speed.

Round 4

BOXING / KICKBOXING

8 x Jab, Cross, Hook, RHK + 20 Speed Straight Punches

Floor to Ceiling Bag

Our fitness experts develop circuit training workouts that change every day, so that you always have a new and exciting challenge.

Round 5

BOXING / KICKBOXING

5 x R-UC, L-UC, R-UC, L-Hook 5 x Power Knees each side

Wrecking Ball

Round 6

BOXING / KICKBOXING

Double Jab, Cross, Hook, Ladder Round House Kick

Heavy Bag

Round 7

BOXING / KICKBOXING

20 x Can-Can Kicks, 6 x Surrender to Squat Jump

Horizontal Bag

Round 8

BOXING / KICKBOXING

2 x L-Hits, 2 x R-Hits, 4 x Alternating

Speed Bag

Round 9

CORE

10 x Leg Raises, 20 x Flutter Kicks

You’ll tighten and strengthen all the muscles in one of the most common trouble spots, your core, which improves your ability to perform any movement you do for work, exercise, or leisure.