Shadow Boxing

Shadow Boxing

Boxing and high intensity cardio workout

This class mixes technical boxing combinations with high-intensity-interval-training (HIIT) bodyweight moves such as burpees, plank-jacks, jump squats, and press-ups. 

Learn boxing technique

Learn the basic boxing stances and footwork, along with how to throw a proper jab, cross, hook and upper cut. Then be put through your paces with high intensity bodyweight intervals.  

The ultimate way to de-stress while getting fitter and stronger. 

Held in our outdoor exercise garden in nice weather

Weather permitting, our Shadow-Boxing and HIIT classes are held outdoors with a minimum of 1.5 metres between each person. 

Our willow tree and canopy shades offer some protection from the elements, but they’re not completely watertight so please dress accordingly as only in extreme weather will the class be moved indoors.   

If held indoors, there’ll be 2 metre-distancing and the windows and doors will remain open onto our garden for ventilation (so please bring an extra layer just in case!). 

How to book

All classes need to be booked in advance (no walk-ins): single pass, class bundle & membership options are available. .

Due to Covid-19 no equipment will be shared. Please check our FAQs for more information around the measures we’re taking to keep our instructors and members safe.


Shadow Boxing this week

Strong + Bendy Classes

Meet The Team


Jay | Boxing & HIIT delivered with East End charm.


Mouse + Rhi | Strong + Bendy founders: putting the win in twin since 1984! | Pop HIIT Pilates, Battleropes, Kettlebells & PT

too cool for instagram

Caroline | Facilities Manager | If it looks nice, smells nice and works properly – that’s all thanks to Caroline! The heart of Strong + Bendy.


Vicky | Offers powerful and vibrant Vinyassa flow sequences that move around the mat.


Hongyi | Brings kindness & calming energy to Vinyassa & Yin classes.


Mara | Delivers inspiring Vinyasa flow sequences with a playful approach.


Grace | Powerful but welcoming Vinyasa flow yoga from a friendly northerner (+ our BFF!)


Katy | Our pocket rocket: big workouts from a small package! Battleropes, Circuits and Pop HIIT Pilates.


Fatoumata | Brings intelligent sequencing and calming energy to Vinyasa Flow Yoga.


Mel | Free flowing and upbeat Vinyasa Flow Yoga with a focus on listening to what your body needs.


Chloe | Bundles of joy and body positivity in CheerFit and Dance Workshops.


Shaun | Specialises in Desk Therapy Yoga combating aches and pains from desk based work.

Jessica Penelope Elaine

Big Jess | Studio Hound | Queen of Rest Days

Little Dug

Studio Hound | Romanian rescue living his best life. “Having teeth is over-rated….”

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