MPower's 2 weeks free offer gives you unlimited group fitness classes across the whole timetable. Unlimited is great, but it can also leave you wondering how much is sensible. Book too few classes and you won't get a real feel for the studio. Book too many and you could spend the second week too sore to enjoy any of them.
This plan is a middle path. It's built for someone who is new to boxing fitness or coming back after some time off, and it aims to leave you at the end of week two feeling fitter and keen for more.
Before you start, a quick safety note. Check with your GP or physio first if you have an injury or a heart condition. The same applies if you're pregnant or haven't exercised for a long time. Then tell your trainer before class so they can adjust things for you.
What's included in the offer
The offer gives you two weeks of unlimited classes with a $0 joining fee. You also get a pair of boxing gloves that are yours to keep, plus a free Myzone heart rate monitor. Memberships on the offer are limited. All you need to bring is training gear and a water bottle.
To claim it, fill in the enquiry form on the membership page or call or message 0401 132 256, and the team will be in touch to book your first class.
How many classes to book
For most beginners, three classes in the first week and three or four in the second is a good target. That gives you enough sessions to learn the basics and try every format, with recovery days in between.
If you're already active, you might manage four sessions in the first week. Starting from very little? Two in week one is completely fine. The aim is to finish the fortnight wanting to keep going, so leave a bit in the tank.
Week one is for trying each format
Use your first week to sample. The four formats feel quite different, and you won't know which ones you enjoy until you've done them. A sample week one might look like this:
- Session one: Box. Learn your stance and guard, then your jab. This gives you the basics you'll use in every other format.
- Session two: Build. Get coaching on form at the strength stations and find suitable starting weights.
- Session three: Burn or BBB. Try the high-intensity side of MPower. Burn combines boxing with bike cardio, while BBB mixes in everything.
Leave at least one rest day between sessions in week one. New movements are likely to make you sore, especially across your shoulders and legs. That kind of muscle soreness usually peaks a day or two after training and settles on its own.
In each class, aim to work at a level you could repeat. Your Myzone monitor helps here. It shows your effort as colour zones based on your own heart rate, so you can see when you're working hard and when you're recovering. In week one, there's no need to spend long stretches in the top zone.
Week two is for building on what you liked
By the start of week two you'll have a sense of which formats suit you. Now you can book a few more of those and start building some routine.
A sample week two:
- Repeat the format you enjoyed most. Doing it a second time is usually when things start to click, because you're no longer learning every movement from scratch.
- Book a Build session. Strength gains come from repeating the work, and coming back to the same kinds of exercise lets your trainer help you progress.
- Add one high-intensity session. Burn or BBB, depending on what you liked.
- Optional fourth class. If your body feels good, add one more session. If you're tired or very sore, swap it for a walk.
Try to book at least some sessions at the same time of day. Many people find a regular slot, such as an early class before work or an evening class on the way home, is easier to keep than a different time every day. The timetable shows every session across the week, from early morning through to the evening, plus Saturday mornings.
Recovery between sessions
Your training only counts if your body can recover from it. These basics matter more than any gadget or supplement.
- Sleep. The Sleep Health Foundation says most adults need 7 to 9 hours a night to feel refreshed and function at their best. Early classes are easier when you're in bed at a sensible time.
- Food. Eat regular meals with enough protein and carbohydrates. Training on very little food makes classes feel much harder.
- Water. Drink through the day as well as during class. As the weather warms up through late spring and summer, you'll likely need more.
- Gentle movement on rest days. A walk around the block or along the beach is often better for soreness than sitting still.
Sharp pain is different from normal soreness, and so is pain that sticks around for more than a few days. Skip high-impact work in either case and see a physio or GP.
Small habits that help
A few habits make the two weeks easier.
Pack your bag the night before an early class. Having your gloves and Myzone strap packed by the door means there's one less excuse at 5:30 am. Put your shoes and water bottle with them.
Arrive a little early, especially at first. You'll have time to fit your Myzone strap and chat with the trainer before the session starts.
Ask questions. The trainers at MPower provide modifications and challenges suited to each person, and they can only tailor things if they know what's going on. Tell them if an exercise doesn't feel right or if you'd like more of a push.
Learn a couple of names. Group training is more fun when you know the people around you, and it makes it easier to come back.
What to look for at the end of week two
At the end of the fortnight, take a moment to notice what changed. Maybe your jab is sharper, or you recover between rounds more quickly than you did on day one. You might simply have realised that you look forward to a certain class.
Those are good signs that you've found a routine worth keeping. Two weeks is a short time, and real fitness changes take longer, but this is when habits start to form.
Claim your two weeks
If you're ready to start, the membership page has the enquiry form for the 2 weeks free offer, which includes free gloves and a free Myzone heart rate monitor. Not sure which formats to try? Have a look at the classes page first, then check the timetable and pencil in your first three sessions.
