PUNCHOUT
PUNCHOUT
OPENING SOON
NO SPARRING
This 60-Minute Adult Class is Coach led. It is steady paced, with a calorie burning, fat melting, muscle shaping process that leaves you stress free and confident. In this group class you will be putting the gloves on and working with an experienced partner to really sharpen your reality based skills in a very controlled, and fun learning environment.
BRING YOUR OWN GLOVES IF YOU HAVE THEM (We can provide a Day Pair)
- Warm-Up and Dumbbell Shaping Workout
- Abdominal Work and Dynamic Stretching
- PUNCHOUT ROUNDS BEGIN (Punch, Kick, Knee, Elbow)
- Cool Down and Static Stretching
Certified Mixed Martial Arts Conditioning Specialist (MMA-CS) | National Academy of Sports Medicine (NASM)
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P30 KICKBOX-N-BURN | Ages 12 - 16
COMING SOON (16 SLOTS AVAILABLE)
SUMMER PROGRAM
This 45 Minute Youth Class is a Coach led practical fitness program. It is a dynamic leadership and confidence building program. Class members will not only build strong bodies, burn calories with punches, kicks and more: they will lay the foundation for mental toughness and very practical skills.
PERSONAL GLOVES MUST BE PURCHASED
What is the instruction: Proper Punches, Elbows, Knees, Kicks, Counters & Combinations.
1. Warm-up
2. 15-Minutes Stretching, Abdominals, and Full Body Conditioning
3. 30-Minutes Bag Work and Partner Drills
4. Punch Out Combo Finish
ALL COACHES HAVE REQUIRED BACKGROUND CHECKS AND CLEARANCES
(Punch30Fitness takes prevention of child abuse seriously. Child protection is managed in a pro-active manner. In accordance with PA Child Protective Services Law)
Lead Coach HESS | US Navy SEAL | Muay Thai Practitioner | Combatives Belt Certified | Competitve Athlete
My training strategies have been used by major Collegiate Athletes and some of the best elite performers worldwide—including Navy SEALs, and MMA Fighters.
- National Academy of Sports Medicine Certified MMA Conditioning Specialist
- National Academy of Sports Medicine Certified Fitness Nutrition Specialist
· PA State Police Background
· PA Child Abuse History Check
· FBI Fingerprints
Asst. Coach MYERS
Mr. Myers has 25 years of teaching experience at Spring Grove Area School District. Earning his Master's Degree in Teaching and Curriculum from Penn State. Chris has extensive background in best practices for instructional leadership. He has trained exclusively under Coach Hess for 7 years and has fully developed his comprehensive skills for fitness and practical instruction at Punch30Fitness.
BEACH LEAN BODY | Personal Training | Focusing Just On You
60-Minute Weight Lifting Workout, some light cardio, and a diet direction to support that muscle development for greater fat loss. This training is designed to Quickly Increase Lean Muscle and Reduce Fat Stores. However, creating a balanced look, an athletic look, is also our focus. We want them Legs, Booty, Abs, Back, Arms and Shoulders all coming together at the same time. Keep a Beach Lean Body all year long, or simply touch things up a bit before your trip or a big day.
- Fun Cardio Boxing & Kickboxing is added to your plan
FAT LOSS PLANS NEED KNOWLEDGE AND TOOLS
EAT YOUR WAY INTO A TRANSFORMATION | Complimentary Support With All Memberships
We like Whole Foods & Higher Protein, Some Carbs, and a Good Fats (Avocados) Based Plan, alongside Muscle Building and Low Intensity Cardio. However, we realize there are combined ways to achieve results. We understand the role other health and age related factors play in a fat loss strategy. So whether you are self-determined, or simply need to strengthen your accountability- we may have the approach and the motivation you seek for life long health.
- Certified Fitness Nutrition Specialist | National Academy of Sports Medicine
P30 IGNITE the SHRED | Group Class | HIIT Cardio, Core & Stretching
COMING SOON
Is only a 30-Minute class. A workout that you can choose to attended as a stand-alone class for simple maintenance, some development, added conditioning or make them WOW. Melt body fat, increase endurance and conditioning, develop streamlined definition in your abdominal muscles, complimenting overall body definition due to the natural fat loss and cutting process of our integrated approach. Additional Benefits: Supports your stability, balance, lower back, hips, abdomen and pelvic muscles, during other functional mobility.
MORNING MADNESS | 30 Min FULL BODY BURN
COMING SOON
This is a 30-Minute Light Dumbbell, Body Weight/Core and HIIT Cardio class. Pretty much just a straight forward coming at you session that will lean you out, firm you up, getting the abdominals tighter and the legs lean with shape.
- THE PERFECT ADDITION TO ANY GYM TRAINING YOU ARE NOW DOING. If you are currently working to RESHAPE & BUILD, this finishing class is exactly what you need. Keep your diet on point, keep going to your area gym of choice, and definitely join the MORNING MADNESS here with us. Maximize Your Results. TOGETHER WE BUILD THE BEST VERSION OF OURSELVES
HYBRID ATHLETE | Group Training | Muscle, Strength & Endurance
60 Minutes of Lifting and Compound Body Movements. As with everything we do, Creating appealing symmetry- a balanced look, an athletic look, that is very much part of our focus. The training outline and environment is designed to steadily advance size, strength, power, stamina, with both steady state cardio and VO2 endurance increases. Growing and preserving hard-earned muscle, while steadily reducing fat stores is the goal- finding your X Factor. The workouts can easily be modified for people of all fitness levels. We train together, the workouts are scalable, the group is supportive and the individual outcomes are amazing.
GO SOLO | Leader Board Circuit | KICKBOX Workout
COMING SOON
30 Minute IN & OUT KICKBOX Workout. Just show up during the daily MON- SAT operating hours (5:30am - 10:30pm) and jump right into heart pumping, Fat Melting Full Body Conditioning ROUNDS. In just 30-Minutes you will torch calories like a professional fighter. This enhanced Fitness Workout will not only allow stunning results, with a body transformation; but make it possible for members to do it around a busy personal schedule.
NO PRIOR EXPERIENCE NEEDED.
HOW DOES IT WORK?
- Arrive, Clear Your Head, Stretch, Wait 3 Minutes
- A Coaching Board Will Lead You, Simply Jump Into ROUND ONE At The Bell
- 30-Minutes Later Collect your Belongings And Roll Out The Door
MILITARY READINESS CHALLENGE (MRC)
12 WEEK PROGRAM
As a US Navy SEAL, the fitness and the mental toughness required to join the ranks of our Nation's Armed Forces is clearly and experientially understood. Our approach to recruit readiness and preparedness for military service has benefited several members who spent 6 months prior to departure for their assigned bootcamp reporting date. We are interested in laying a strong foundation for your fitness, a foundational reality that will surely be tested when you arrive for your indoctrination to the branch you desire to succeed within. We are here to train alongside you, and support your growth, we are NOT putting you through a private bootcamp. We ARE however, strengthening your body, your mind, and your resolve. We want to maximize you, and help to build the best version of yourself before you arrive too your bootcamp journey.
- Certified Fitness Nutrition Specialist | National Academy of Sports Medicine