Heavy bag cardio
Punching and kicking rounds keep you moving while giving you a practical place to apply the techniques your instructor teaches.
Adult fitness · Ages 16+
Fitness Kickboxing in Rochester & Greece, NY
Trade a repetitive workout for heavy bag rounds, upbeat music and coached martial arts technique. Murray’s Fitness Kickboxing brings cardio, strength-focused conditioning and skill practice together—with no prior experience required.
A full-body workout with technique behind it
Our fitness kickboxing program uses heavy bag punching and kicking, core and lower-body conditioning, and stretching to work your whole body. An instructor leads the session to music, combining the energy of a group workout with authentic martial arts technique.
This is fitness-focused training, not just a routine to memorize. You practice how to move and strike with control while building a workout habit. Sessions are scaled for beginners and can still challenge experienced participants.
Whole-body conditioning
Core and lower-body work complement bag rounds. Warm-up and cool-down stretching are part of the session, rather than an afterthought.
Coached skill practice
Work on real martial arts technique with a high-energy instructor. The focus is learning the movements as well as getting a cardiovascular workout.
What a session looks like
Start with a dynamic warm-up, learn and practice technique, then move into heavy bag rounds. A conditioning finisher and a full stretch complete the workout. That structure gives you both guided instruction and time to put it into action.
New to kickboxing?
You don’t need to arrive knowing the combinations or already be a martial artist. Beginners are welcome. Tell our team about your experience and ask about current class availability so you can decide whether the program fits your goals.
The program is for ages 16 and up. Participants ages 16–17 need parental consent throughout the trial and sign-up process.
Fitness kickboxing questions
Is this program suitable for beginners?
Yes. No kickboxing experience is required. Sessions include technique instruction and are scaled for beginners as well as experienced participants.
What does the workout include?
Heavy bag punching and kicking, core and lower-body conditioning, and warm-up and cool-down stretching, led by an instructor to upbeat music.
Can a 16- or 17-year-old participate?
Yes, with parental consent throughout the trial and sign-up process. Adult Fitness Kickboxing is open to ages 16+.
Where is the school?
Murray’s Martial Arts is at 4410 Dewey Avenue, Rochester, NY 14616, in the Town of Greece. Our team can answer questions about getting started and current availability.
Visit Murray’s in the Town of Greece
4410 Dewey Avenue
Rochester, NY 14616
Our school is in the Town of Greece, northwest of Rochester. Contact our team for current class availability and help choosing the right program.
Take the next step
Explore the existing four-week $99 trial, or compare all of our programs before deciding.