Jab, Cross, Uppercut, #MELT: An Inside Look At The BOX MIA

Originally published on StayFit305; connecting fitness enthusiasts in SOUTH FLORIDA with inspiring trainers, gyms and healthy eating options.

When you’re planning your next workout, chances are boxing has been at the bottom of the list of activities. For a long time, boxing got a bad rep for being a “too-difficult-to-even-attempt” sport that does nothing but build a bulky upper body. Not only is boxing actually a full-body physical challenge, it’s also an exercise in mental coordination and self-discipline.

Boxing builds strength, agility, hand-eye coordination, stamina and power. It’s the perfect blend of the cardio your body needs, while providing the strength training your muscles crave. For Miami locals, the days of limiting boxing experiences to Rocky re-runs are coming to an end. The BOX Mia, located in Midtown, opened early this year to make boxing great again by providing a space for newcomers and pros alike to enjoy a complete workout filled with energy to last through the whole week.

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As you step into The BOX Mia, the dimly lit studio and the powerful vibrations from music’s latest hits recreate the thrill of that famous walk into the ring. The studio has a boutique-sized feel with all the amenities of a full boxing studio; including a training ring, black lit group room, smoothie bar, refreshing bathrooms, and more.

Facing off with your personal heavy bag recreates the intensity of staring across the ring at your opponent, while your “K.O. SCORE,” located directly overhead, acts as the judge’s scorecard. Each punch – real punches, not taps – is recorded throughout the workout for post-workout analyzing. The BOX MIAcombines the glamour, grittiness, and benefits of the sweet science in a group fitness setting where you can choose to either compete with yourself or any of the 30 other boxers in the class.

The BOX Mia uses a unique technology that allows boxers to see quantifiable results during each class. This “K.O. SCORE” brings out each participant’s competitive nature and helps them improve with every class. This added touch makes it feel less like you’re aimlessly working out and more like you’re a part of something. Whether it’s you vs. you or you vs. that dude that shows up for every 6 a.m. class, the friendly competition and measureable results keep you engaged the entire class.

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For myself, it was the first time actually boxing and not another “cardio party” kickboxing or barre box class. I was a little terrified of embarrassing myself – especially when I received boxing gloves and wraps for the first time of my life and didn’t have a single clue where to start. Their staff and regulars were so eager to help that once I stepped foot into the room and slipped on the gloves I instantly let go of all reservations.

We kicked it off with a warm-up jog around the room and went straight into freshening up our technique in front of a mirror. Our instructor, Angelica Segura, went through the jabs, cross, uppercuts, leg movements and pieces that made up the boxing routine. She tossed a couple of burpees in between to keep our heart rate moving. We then went straight into combinations against the boxing bags putting our practice to work and starting to work our numbers to get higher and higher.

There was something about being able to look up and seeing how close you were to the next set of a hundred, for example, and turning something on within yourself to get you there. I remember losing myself in a minute of “rapid punching” and coming out of that feeling extremely refreshed and accomplished. We finished the class off with a couple of strength exercises for the whole body: crunches, planks, push ups, more burpees, and other workout favorites. We ended with a quick cool down and stretch before everyone raced to the screens to log their K.O. score and set their next goal.


#MELT Challenge

One of the lead trainers, Angelica Segura, created a summer challenge to help revive the workout routine and get boxers excited to sweat again. Here’s how it works: Sign-up for 3 classes in a week, collect a punch card, participate and kick ass in each challenge, write your name, date, time, and score, get the card hole punched, and wait for your average score at the end of the 3 classes. The individual with the highest challenge score wins!

PRIZES: 1 Free Class, 1 Free T-Shirt, 1 Pair of Wraps


The BOX Mia is located at 3301 NE 1st Ave #104, Miami, FL 33137. For more information visitwww.betheknockout.com.

When to go: Monday through Friday starting at 6 a.m., Saturday and Sunday starting at 8 a.m.

What to bring: Light clothing (you’re going to sweat), comfortable shoes, water bottle and boxing gloves (if you’ve got them)

How much you’ll spend: 1 Class ($27), 3 Classes ($81), 5 Classes ($130), 10 Classes ($250), 20 Classes ($480), 30 Classes ($660), Unlimited 30 Days ($350), Unlimited 12 Months ($300),Personal Training Sessions Available