Peloton Boxing Is "A Functional, Empowering, And No-Fear" Way to Work Out

Peloton started out as a bike with killer cycling classes but quickly added many other areas of training to their platform with classes in running, strength, weight lifting, yoga, meditation, barre, and dance cardio (just to name a few).

Another discipline that can be found in Peloton's already expansive catalog is boxing. Peloton instructor Kendall Toole leads some of the classes in the Intro to Boxing program, which launched in December 2021.

"From the moment that I auditioned for Peloton, I brought up the idea of boxing content because it's my favorite way to move and train, and it's something I thought that members could benefit from," she tells InStyle.

Why Boxing?

Why boxing you might ask? Well other than the fact that both instructors and members alike were asking to see boxing classes in their on-demand library, it also happens to be one hell of a workout. The program debuted seven Shadowboxing classes and Toole says each one is not only a "complete full-body experience," but also a mental exercise.

"What's amazing about shadowboxing is it incorporates every form of movement," she explains. "You're working your upper body and core, and it is also deeply balance and coordination driven because you're working on footwork and throwing a punch simultaneously. Boxing is definitely a skill set, and it takes some time to get the neural pathways of the brain up to speed as quickly as the body is moving."

And while boxing might sound intimidating, these Peloton workouts are all built to be done in the comfort of your own home without any equipment. "[You] don't need equipment or heavy weights to get a great workout and the tools [members] have within their body are already enough," she tells us. "You need space, a body that moves, and a mind that is open to learning new ways to operate through space."

The classes are designed for any skill level and will provide your entry into the boxing world, regardless of your level of experience. Toole says the program teaches users the fundamentals, like basic footwork, how to throw a punch, and how to defend themselves.

"Members will tap into an empowerment they didn't realize they had when they learn the function of throwing a punch, how their body can move, shift and twist, or how to create energy and cause, simply by understanding how they are shifting their weight and by being present," Toole says, speaking from her own experience.

Toole shares that when she started boxing at a gym in Southern California, it served as the emotional outlet she desperately needed. "Being able to find power in the movement was life-changing," she says. "Boxing truly saved my life. It was the gateway to me admitting that I needed help and getting into therapy to take care of my mental health, anxiety, and depression." She hopes that this program can have the same benefit for the Peloton community.

How it works: The following moves make up a 3-minute round that you can repeat three times with 30 to 45 seconds of rest in between for a 10-minute total workout.

You will need: You don't need equipment or weights for this workout.

1. Jab

A. The first move in the sequence is a jab. Starting in the fight stance, you will take your front hand closest to the opponent and snap that punch. That means you're going to fully extend your arm while putting your weight on your back foot, and extend that front arm, so the shoulder, wrist, and elbow are all in the same line.

B. Retract that fist back towards the body and bring it back to the tooth bone, protecting the side body.

Repeat for 30 seconds.

2. Slip Back/Slip Front

A. From the fight stance with your guard up, take the front shoulder and compress it back towards your back hip. (It's a small movement but you're contracting the abs and almost folding in like a napkin.)

B. Bring your shoulder back to center and repeat on the other side, this time taking the back shoulder and bringing it towards the front hip to create that contraction, which is known as your Slip Front.

Repeat for 30 seconds.

3. Front Uppercut/Back Uppercut

A. Drop down deeper into the legs and load your weight onto your front leg and drive the fist upward in the air so the fist is coming up almost in contact with where your opponent's chin would be. Give a nice reach and bring that fist back to the face.

B. Repeat the same thing with the backside. From that fight stance, drive the fist up in the air in a hook shape and retract it back to the face. Start nice and slow and connect with the power and the weight shift.

Alternate between the two moves for 60 seconds.

4. Duck

A. This is a defensive move. All you do is have your guard up and simply drop down 3 to 5 inches like a small squat and come back up to your starting stance. Really keep that staccato movement with the idea that you're ducking from your opponent. Make sure your fists protect your face and the rib cage at all times.

Repeat for 30 seconds.

5. Jab/Cross for Speed

A. Use the jab from move one and now add a cross, so you're rotating and shifting the weight from the back leg to the front leg and extending that fist all the way out.

B. The shoulder, elbow, and wrist are all in the same straight line as you're pivoting and rotating through the hips so that we see the hip turn really creating that energy for the punch. Repeat those jabs and crosses, and as you move quicker, the hips will move a little less as the hands speed up.

Repeat for 30 seconds.

In HomeBODIES, we bring you beginner-friendly workouts you can do from the comfort of home.