Are you looking for a calorie-burning, muscle building, fun, dynamic workout? We have the class for you! Our Cardio Kickboxing program uses traditional kickboxing techniques in various combinations to fast-paced, high energy music.

Cardio Kickboxing is a fantastic fitness class for men and women! No martial arts experience is needed. You will learn punches, kicks and footwork in class while working up a serious sweat! We utilize punching bags, focus mitts, free weights, body bars and stability balls during classes to maximize your workout.

There are many benefits to this group fitness class including:


Burn Calories & Lose Weight: This is one of the top reasons students join our program. Burn between 400-600 calories during this 45 minute head to toe workout!


Tone & Build Muscle: From the striking combinations on bags to the light free-weight resistance training we do in class all tone and build muscle. You will notice your punches and kicks becoming stronger!


Increase Cardio Endurance & Core Strength: Fast-paced combos to the beat of the music will get your heart rate up and we always save time at the end of class for some great core exercises!


Improve Posture, Flexibility & Balance: Improve all three of these things a little more with each class! We vary each class to keep challenging your mind and body.


Stress-Relief: Our classes give your mind a 45 minute vacation from everything else going on in your life. Sweating also has a very mentally and physically cleansing effect. And if you're like most people, hitting a bag also helps in this department!


Increase Self-Confidence: Everything we listed above effects your self-confidence. Feel great, look great and improve your overall health!


Our Cardio Kickboxing instructors are all black belts in karate and have decades of martial arts experience. They will be able to teach you the correct form when punching and kicking. They also have the experience to create new combinations that are great for both exercise and practical uses.

Cardio Kickboxing Class Schedule

Monday & Wednesday





  • We recommend for you to come in 15-20 minutes before your first class to take a tour of the facilities and meet the instructors. We can also walk you through some basic techniques and footwork before class begins so that you can jump right in!

  • Masks must be worn at all times when traveling through the dojo or when training with a partner.​

  • Students are encouraged to go at a pace that is comfortable for you. Feel free to take a break or grab a drink when you need to. Instructors will also have the class take drink breaks to make sure everyone is hydrated.

  • We have men's and women's locker rooms where personal items can be stored during class (ie: shoes, jackets, clothes, bags) or these items can be brought onto the floor with you during class.


  • Boxing gloves or hand wraps. We also have gloves available to borrow if you don't have them.

  • Water or a sports drink. We also have a drinking fountain available and bottled cold drinks for sale in our pro-shop.

  • Sweat towel is recommended.

  • Wearing sneakers is optional. We have fully covered floors with mats that provide a little cushion and traction. If you do wear sneakers, we ask that they are clean before wearing them on the dojo floors.




6 group exercise
classes plus FREE Gloves!

*Valid on new students only.

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1512 Spencerport Road

Rochester, NY 14606

[by the intersection at Elmgrove Road and 31]

© 2020 Samurai Martial Arts