Welcome to Dream Body Fitness. Touch base with us on the contact details below or pop into one of our lifestyle centres.

011-234 4700
The Core Centre, Sunninghill.
Tel: 011-844 0400
Woodlands Office Park, Woodmead
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Punch 4 Life

Punch 4 Life

If you’re looking for a boxing workout that burns fat ultra-fast, builds lean muscle strength, and dials your fitness level up to DEFCON 1, Punch4Life is a great fit for you.

What is Punch4Life?

It’s a group fitness boxing workout that incorporates punching bag work, high-intensity interval cardio training, and interactive boxing simulations with the instructor during the workout.

It’s an awesome way to get fit and a great way to release aggression, frustration and load shedding anger. We like to think of it as #therapy.

Whilst the class is designed to be intense, it’s also designed to meet you where you’re at. You don’t need to be Rocky Balboa’s cousin, you just need the right degree of anger issues and enthusiasm for hitting shit hard.


How does Punch4Life work?

Like every great boxer, you enter the class with great music setting the scene. The instructor starts with a warm-up and slowly the intensity builds through each of the exercises, drills and stations.

You’ll have quality time with the skipping rope and move through to intervals where you’re doing punching drills with boxing bags.

Throughout the workout, one of the instructors will invite you into a simulated boxing session where you’re punching into the instructor’s mitts and body armour. You’re moving like a boxer, getting a feel for punching while moving, and you’re learning how to flow from your toes all the way through to your fingertips.

It’s a dynamic experience but the workout itself is designed and structured in a way that allows you to move you at your own pace, according to your current fitness and strength level. If you need a moment to take a breather, that’s fine.

If you’re a machine that’s looking to break our facilities with your bare fists, that’s fine too. Get on with it and we’ll leave you a 5-star review when you’re done.

What if I’m new to gym?

Over 70% of our membership have been where you are. They know what it’s like to walk into a class with equal parts fear and excitement.

Fear that you don’t have the strength and fitness to make it through the workout. Excitement because maybe you do.

So group fitness classes are a perfect way for you to start and they are a great way to meet and integrate into our DBF community. You’re going to be moving at your own pace throughout the class but you’re also going to be stepping that pace up out of your comfort zone because that’s the dynamic of group fitness classes.

The music, the people, being inspired by others. It all combines to give you that extra boost which drives you through the 45 minute class.

Nobody starts out playing for the 1st team but at DBF, you get to play on the same canvas as the 1st team right off the bat.

Do I need to bring my own gloves?

Yes. The intensity of the workout leads to a lot of sweating, especially in the hands, which means that we cannot supply gloves for hygienic reasons. Speak to our fitness instructor about the correct size and weight gloves for your hands.

Benefits of Punch4Life.

Punch4Life, along with our other group fitness classes are a great way to achieve your body transformation goals and they are included in the 6 and 12-week body transformation programs.

So lace up those gloves and transform that nervous energy into kinetic energy with this amazing group training class.

High Intensity Interval Training.

Boxing Workout.

Intense Fat Burning.

Increased Muscle Strength.

Increased Fitness and Endurance.

Increased power and muscle definition.