Opening Soon

Cary, NC

This Location
Is Opening Soon
Schedule Free WorkoutOur Schedule

Contact us

Have a question? Fill out the form below and we'll get back in touch with you as soon as possible.

Call us at:
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

try A Free Workout

Interested in trying a free workout or have a question? Let us know below and we'll get back in touch with you as soon as possible.

Prefer to give us a call or text?
Call or text us at:

Get This Now!

our Schedule

You can also download our schedule.
Download as PDF
Looking to book a class? Booking is only available to members on our app. Please fill out the form above for a free workout!
This location is OPENING SOON. We will launch the schedule once it's available.

Stop Wishing, Start Doing: Boxing Gym in Cary, North Carolina

Everybody wants a perfect physique. Chiseled arms, strong legs, and abs of steel are a dream wished by many. Although there is no such thing as a ‘perfect bod’, research suggests that having a lean body mass contributes to many positive benefits that can greatly enhance your overall well-being!

Everybody knows the importance of exercise. However, this great understanding isn’t always enough to put our best plans into practice. Trust us, if it were as easy as that, everybody would be rocking a six pack, but this simply is just not the case. The problem is that many people will start a training program or boot camp at their fitness center and get bored causing them to lose heart and drop out quickly. 

Studies suggest that people are much more likely to stick to positive habits when they bring us pleasure. So, with that in mind, if you are someone struggling to get in shape, doesn’t it make sense to find a form of exercise that is exciting and constantly challenging you? We think so too!

Whether you are looking to take your health to the next level or are just looking to get rid of a few pounds post COVID-19 quarantine, boxing just might be up your alley! Stop wishing and start doing with an amazing boxing club like Legends Boxing in Cary, North Carolina.

Boxing Benefits

Boxing has come a long way since the gladiator days when the main goal was to take down your opponent which usually meant killing them – yikes! Thankfully, rules and regulations have since been put in place to keep the sport not only fun, but safe. Back in the day, if you entered a boxing or kickboxing club it meant that you were either learning tai chi, or you were a fighter. Today, boxing for exercise is extremely common and is quickly rising to the top as one of the best ways to get a full body workout. Here are some of the benefits:

Weight loss

You are perfect just the way you are, but if you want to lose a pound or two then look no further because boxing can help!

Since boxing uses both the anaerobic and cardiovascular systems, your body burns a lot of calories in a short period of time. However, not only will you find that you can burn close to 600 calories per class, but your body will continue to burn calories throughout the day as well! This is because of boxing's high intensity nature. 

High-intensity interval training (HIIT) describes any workout that alternates between quick bursts of activity where you give it your all with 100% maximum effort and fixed periods of less-intense activity or even complete rest. For an example, during a boxing class you might punch a bag as hard as you can for one minute which is then followed by two minutes of rest – rinse and repeat. 

HIIT is so effective because it increases your body’s need for oxygen which causes a shortage. When your body does not have enough oxygen, it will need to repair itself to bring those oxygen levels back to normal. This process kicks your body into hyperdrive and is known as the after-burn effect, which means that you can burn more calories and fat in the 24 hours after a HIIT workout than you would after a steady-paced run for an example. 

Cardiovascular health

The number one cause of death in the US is due to heart disease. With this being known, don’t you feel it is important to take care of your heart? We do too! Thankfully, boxing is not just a great way to lose weight, but it is also an amazing way to improve your cardiovascular health.

Boxing is a full body movement. This means that when you throw a punch, a large number of your body’s muscles are contracting at the same time. This causes your heart and lungs to work overtime to pump blood containing oxygen all throughout your body.  By placing this moderate stress on your organs, you are challenging your heart and lungs to make beneficial adaptations to support your higher level of activity. A great boxing class will test your cardiovascular system to the max. 

Full body workout

Many people are under the impression that boxing is only an arm workout. However, after you have experienced your first class, you will quickly find that every muscle in your body is sore – not just your arms. 

Boxing is a full body workout as it engages the entire upper and lower body. Classes involve head movement and footwork, workouts to develop power and speed, and defensive techniques like bobbing and weaving. Some of the muscles that you will work out the most are:

Shoulder Muscles

If it is your first time boxing then prepare to feel the burn in your shoulders! It doesn’t matter if you are sparring with a partner or punching the heavy bag – the extra weight from the gloves can make anyone’s shoulders sore. 

Power is generated from the base of your legs which is then transferred through the core, eventually making its way to your fists, but first it must course through the shoulder muscles.

Your shoulder muscles are important. They work to stabilize the shoulder blades and allow smooth delivery of punches with maximum power. The rule of thumb is that the stronger your shoulder muscles are, the more technically sound you will be able to land your punches. 

Core Muscles

Did you know that your core is one of the most important muscle groups in your body? This is because a strong core works to protect all your vital organs and your spine. It is common in boxing to take a body shot or two from an opponent so having strong core muscles are critical. If you do not have a strong core, you will not last long in any kind of physical activity. 

Boxing trains the entire core, engaging stabilizers such as the diaphragm, abdomen, and obliques. With every movement, you are strengthening these muscles. Some of the benefits of having a strong core are:

  • Helps to improve posture
  • Aids in the prevention of injury
  • Flattens and tightens the tummy
  • Increases power output
  • Decreases lower back pain
  • Can help to improve respiratory function

Leg muscles

Power to drive your punches starts from the ground up and is generated by your legs. Generally speaking, the stronger your legs are, the more power you can generate! This is why all proper punches that are thrown, typically start with your legs pivoting and rotating. The two largest muscles in your legs that are specifically used in boxing are the calf and quad muscles. 

Your First Class

You have made the decision to better your health by signing up for your very first boxing class – congratulations! You are about to embark on a fitness journey like no other with one of the largest communities to support you every step of the way. From training and diet tips to local daycare and children's movie recommendations, the support you need is available. However, if you are feeling a little nervous about your first class, just take a deep breath and keep in mind, everyone has to start somewhere!

First class walk through

It is important that you arrive to the boxing club for your first time at least 15 minutes early to meet the instructor. Just like any gym, expect to sign some paperwork like liability forms prior to being able to participate. 

Next, the instructor will take you on a tour of the boxing club to show you where everything is like the Men's and Women's lockers. They will then show you how to properly wrap your hands with hand wraps to protect your wrists from injury. The instructor might also show you a few of the basic punches that you will need to know for your workout. 

  • Jab – the most commonly used punch is known as the jab. This sudden punch is as quick as it is effective. 
  • Cross – the strongest punch of them all is known as the cross. This punch comes from the dominant hand and gets leverage through your back muscles. It might be slower than a jab, but it is very effective. 
  • Hook – the hook is probably the most effective punch found in boxing. It comes from a side angle meaning it can be quite challenging to defend, oftentimes resulting in a knockout. 
  • Uppercut –the uppercut is a punch that is more powerful than a jab because it is not only fast but also unexpected. Like the hook, when thrown properly, an uppercut typically results in a knockout. 

What is a boxer’s stance? 

Having a good boxer’s stance is important. It determines the effectiveness of your offense, defense, and footwork. It helps to give you good reach with both hands while keeping your feet firmly planted on the ground. A proper stance will also help with:

  • Power and defense
  • Flexibility
  • Mobility
  • Stability
  • Balance


Boxing is an incredible way to exercise. It supports healthy weight loss, cardiovascular health, and lean muscle mass. From Miami to San Diego, Raleigh to Austin, if you are looking for a great training program in the United States that will improve your overall well-being, we highly suggest an amazing boxing club like Legends Boxing! After one class, you will quickly understand why this incredible way to exercise is taking over your social media pages. Say goodbye to your boring post-coronavirus gym routine at the fitness center and say hello to a new and exciting workout!