Your first kickboxing class is usually about an hour: a warm-up, basic stance and strikes, some pad or bag work, and a short conditioning finish. You don't need to be fit, you don't need your own gear, and you won't be thrown into sparring. Bring comfortable sportswear, water and a small towel, and arrive a few minutes early.
If you are feeling a bit nervous, that is completely normal. Here is exactly what to expect, so nothing on the day surprises you.
What to bring
- Comfortable sportswear. Shorts or leggings and a T-shirt you can move in. Avoid zips, buttons and anything very loose.
- A water bottle. You will sweat more than you expect.
- A small towel.
- Hair tie if you have long hair.
- A light stomach. Eat a small meal one to two hours before, not a heavy one right before class.
Leave jewelry, watches and rings at home or in your bag. Keep your nails short if you can, for your own safety and your partner's.
What about gloves?
For your very first session you don't need to buy anything. Ask the coach on the day what is available. If you decide to continue, you will want your own pair of boxing gloves and hand wraps. A common starting choice is a pair of training gloves around 12 to 14 oz, depending on your size, but your coach will tell you what suits you. Shin guards and a mouthguard come later, once you get closer to partner drills or sparring.
How a typical class is structured
Every coach runs things a little differently, but most beginner-friendly kickboxing classes follow a similar flow.
1. Warm-up (around 10 minutes)
Skipping, light jogging, mobility drills, shadow movement. The goal is to raise your heart rate and loosen your hips, shoulders and ankles. It can feel tough if you haven't trained in a while. Go at your own pace.
2. Stance and basics (around 15 minutes)
You will learn your fighting stance: feet apart, hands up protecting your face, chin down. Then the basic strikes, usually the jab, the cross, and a basic round kick or front kick. The coach will walk around and correct your position. Expect to hear "hands up" more than once. Everyone does.
3. Pads or bags (around 20 minutes)
This is where it gets fun. You will work in rounds, usually two to three minutes with short rests, hitting pads held by a partner or a coach, or working on a heavy bag. You will string together simple combinations like jab, cross, round kick. You go at your own power. Nobody expects you to hit hard on day one.
4. Conditioning and cool-down (around 10 minutes)
Core work, bodyweight exercises, sometimes short bursts on the bag. Then stretching to bring your heart rate down.
Will I have to fight or spar?
No. In a beginner class, you won't be sparring on your first day. Sparring is a separate step that comes after you have learned the basics and your coach thinks you are ready, and it is always controlled. Plenty of people train kickboxing for fitness and skill and never spar at all.
Dealing with first-class nerves
Almost everyone feels nervous before their first martial arts class. A few things that help:
- Tell the coach it's your first time. They will keep an eye on you and explain things more slowly.
- Stand near the middle or front. It sounds scary, but it makes it easier to see and copy the coach.
- Don't compare yourself to the regulars. They were all beginners once, and most of them remember it.
- Rest when you need to. Taking a breather is smarter than pushing yourself into feeling sick.
- Ask questions. Good coaches like them.
The atmosphere in a good gym is supportive, not competitive. People are focused on their own training, not on judging you.
After the class
Expect to feel tired and, for a day or two, sore, especially in your shoulders, hips and legs. That is normal muscle soreness. Drink water, eat a proper meal with protein, get a good night's sleep, and try some light walking or stretching the next day. The soreness gets much milder after the first couple of weeks.
Most beginners find that three sessions a week is a good rhythm: enough to learn and improve, with rest days in between.
Your first kickboxing class at EMMA Club, Alexandria
We have two kickboxing classes, and your first session at either is free:
- Kickboxing Mix with Coach Souhaib at our Kafr Abdo branch (25 Mina Street, Sidi Gaber), Sunday, Tuesday and Thursday, 5:30 to 6:30 PM.
- Female Kickboxing, a women-only class with Coach Salma Tarek at our Roshdy branch (Deebmall, 1 Syria Street), Saturday, Monday and Wednesday, 6:30 to 7:30 PM.
You can meet the team on our coaches page and see every class on the timetable.
FAQ
Do I need to be fit before my first kickboxing class?
No. The class builds your fitness. Go at your own pace and rest when you need to.
What should I wear?
Comfortable sportswear you can move and kick in. Many people train barefoot on the mat, so ask the coach on the day.
How long is the class?
Our kickboxing classes are one hour.
How do I book the free class?
Sign up on our free class page. You get a voucher valid for 7 days, usable at either branch.
The hardest part is walking in the first time. Book your free first kickboxing class and we'll take it from there.
