What Actually Happens in an Elite Ladies Kickboxing Class

If you’ve ever thought about trying kickboxing but hesitated because you weren’t sure what would actually happen once you walked through the door, you’re not alone.

For many women, it’s not the workout that feels intimidating — it’s the unknown.

• Will everyone else be fitter?

• Is it aggressive?

• Will I be expected to spar or fight?

• Will I feel out of place?

So let’s remove the guesswork and walk you through exactly what happens in one of our ladies-only kickboxing classes, from start to finish.

No hype. No bravado. Just clarity.

Arrival: what it feels like when you walk in

When you arrive, you’ll be welcomed by an instructor who knows exactly who you are and why you’re there — especially if it’s your first session.

You’ll see women of different ages, body types, and fitness levels. Some are brand new. Some have been training for years. Everyone is there for the same reason: to get stronger, learn skills, and feel good doing it.

We will get you settled and answer any questions you have.

There’s no pressure to perform. No expectation to already know anything.

P.S. If you're nervous that's completely normal and we know how you feel, we were once in your shoes walking into an ELK class!

When class starts we line up and bow in

At the class start time, your instructor will call everyone in and get you all to line up. You can be front and centre or hide at the back! whatever feels more comfortable

Our bow in is simple, and we will guide you through it. This isn’t about formality — it signifies the start of class and it’s about respect for the space, the instructors, the ladies training alongside you, and most important respect for yourself.

The warm-up: purposeful, not punishing

The class begins with a structured warm-up designed to:

• Raise your heart rate gradually

• Mobilise joints and muscles

• Prepare your body for kicking and punching safely

This isn’t about exhausting you before you begin. It’s about setting you up to move well and feel confident.

Everything can be adapted. Instructors give options clearly so you can work at your level. Let us know where you are at either before class, give us a shout during or catch our attention. Let us know so we can make this journey better for you.

Learning the skills: technique first

You’ll be taught proper kickboxing techniques step by step — punches, kicks, footwork, and defensive movements. Instructors demonstrate, explain, and then guide you through the movements in real time.

Techniques can be done on their own and layered into combinations so you get lots of chances to practice. And the instructor team will be there ready to help and adjust where needed

You’ll practise:

• On pads and gloves with a partner

• In lines

There is no pressure to remember it all, do the best you can and each week you will remember more and continue to improve

Conditioning: strong, capable, energised

This is so important to build strength, coordination, and fitness.

This is where you’ll feel powerful — not punished.

We want to help you discover what your body can do when it’s supported and coached properly.

You’ll work hard, and we will encourage you at every step, not to punish you but to encourage you to keep challenging yourself and see what you are capable of.

We understand that everyone is on their own journey. For one student the challenge may be doing a more intense version of the conditioning, and for another student the challenge may be trying an exercise for the first time. In both cases the students are pushing themselves and that's the important part! Improving a little each week adds up in the long run.

Training around injuries. We understand that injuries can happen, and they can be incredibly frustrating — especially when you’re motivated and want to keep moving forward.

If something doesn’t feel right, let your instructor know. We’ll happily adapt exercises so you can continue training, stay active, and keep building your fitness without aggravating anything.

Progress doesn’t come from pushing through pain. It comes from training smart and looking after your body so you can keep showing up consistently.

The cool-down

Now I'm going to be completely honest here, my classes don't always end with a cool down, they usually end with an extra drill or fun high energy finish

.And whenever I have given the class a choice between cool down or one more drill they almost always choose . . . you guessed it, one more drill!!!

Cool downs are still important, even a quick one while we line up and a few min after class ends! They help bring your heart rate down and helps your body recover. If you have time get stretching! your body will thank you later :)

What you don’t need to worry about

Let’s clear a few things up directly:

• You do not need to be fit before starting

• You do not need to have kickboxing experience

• You do not need to be aggressive or competitive

• You will not be sparring

Everything is coached, scaled, and designed to help you build confidence over time.

Ready to try it for yourself?

The best way to understand the experience is to feel it.

If you’ve been curious but unsure, this is your sign that you don’t need to wait until you’re “ready”. You get ready by starting.

Our ladies-only kickboxing classes are structured, welcoming, and designed to help you grow — at your pace, in your space.