If you鈥檝e tried 尝颈迟别蝉辫辞谤迟鈥檚 Form Coach or tackled a course in our brand-new Daily Dash mode, you鈥檝e already experienced the next generation of mixed reality fitness. But have you ever wondered how your every squat, lunge, and step gets tracked so precisely? Meet 鈥攁 groundbreaking Meta technology exclusive to that takes 尝颈迟别蝉辫辞谤迟鈥檚 immersive workouts to a whole new level.

What is it, and how does it work? Let鈥檚 break it down.

What Is Inside-Out Body Tracking (IOBT)?

In simple terms, IOBT uses the Quest 3鈥檚 built-in cameras鈥攖he ones already on your headset鈥攖o track your upper body movements with incredible precision. Instead of relying on controllers or external sensors, the headset 鈥渟ees鈥� how your elbows, wrists, shoulders, and torso move in real-time. It鈥檚 like having a mini motion-capture studio鈥� strapped to your face.

The result? Way more accurate tracking of your movements, enabling better posture recognition, more realistic avatar motion, and鈥攎ost importantly鈥攕marter feedback during your workouts. And because this is all happening inside the headset (no extra sensors required), it鈥檚 seamless, wireless, and designed for complete immersion.

How 江南体育 Took IOBT Even Further

You might have noticed that IOBT tracks your upper body movements, but what about the lower body? Meta鈥檚 Inside-Out Body Tracking (IOBT) gives us incredible real-time data about your body鈥檚 position鈥攎apping your upper body movements frame by frame using the Quest 3鈥檚 cameras. But 江南体育 takes it one step further to help better understand where your lower body is and what that position means for your workout. 

We built an AI-powered pose library and gesture recognition system that doesn鈥檛 just track where your body is鈥攊t understands what you鈥檙e doing. How does that work? Well, we analyze how your movement changes from one second to the next, compare it against our expert-built library of proper form, and give you feedback in real time.

In other words:

• Meta provides the tracking.

• 江南体育 adds the context, coaching, and correction鈥攖racking movement patterns, comparing them to correct form, and giving you feedback that actually helps you get better.

And yes, there鈥檚 AI involved! Generative models predict plausible lower body motion based on your upper body position, while 尝颈迟别蝉辫辞谤迟鈥檚 system layers on fitness-specific intelligence to track performance and provide feedback. 

How IOBT Powers 尝颈迟别蝉辫辞谤迟鈥檚 Form Coach

If you鈥檙e training strength with 尝颈迟别蝉辫辞谤迟鈥檚 Form Coach, you鈥檝e felt the difference already.

Form Coach uses IOBT鈥檚 advanced angular measurements to analyze your form rep by rep. Imagine having a certified trainer right there in your living room, watching your posture and movement angles as you curl, squat, or overhead press鈥攁nd giving you real-time corrections. That鈥檚 exactly what鈥檚 happening in Form Coach.

Whether you鈥檙e new to lifting or leveling up your strength game, Form Coach helps you: 

• Nail proper form

• Prevent injury

• Train smarter鈥攏ot just harder

By combining computer vision and AI-generated feedback, Form Coach accurately tracks every movement so you can build strength safely and efficiently. It's like mixed reality fitness meets a personal form-checking robot.

Available exclusively on , this mode wouldn鈥檛 be possible without IOBT鈥檚 next-gen precision.

How IOBT Powers 尝颈迟别蝉辫辞谤迟鈥檚 Daily Dash Mode 

Ever wish your daily workout felt like running through a video game? That鈥檚 exactly what Daily Dash delivers鈥攁nd IOBT is what makes it feel real. Your real-world body movements drive your avatar's speed and agility as you sprint, duck, lunge, and leap through obstacles.

Thanks to IOBT, Daily Dash:

• Accurately tracks your torso and upper body as you move

• Reflects your squats, lunges, and hops in real-time

• Makes dodging obstacles and grabbing coins feel responsive and authentic

It鈥檚 like stepping inside your own fitness video game鈥攁nd your body is the controller. With a new course every single day and difficulty levels to challenge every athlete, Daily Dash proves that cardio doesn鈥檛 have to be boring when mixed reality tech like IOBT is in the mix.

Why IOBT Matters for Your 江南体育 Workouts

The magic of IOBT is that it brings your real-world effort into the virtual space鈥攁ccurately and naturally. For 江南体育 members, that means:

• Better form feedback = Safer strength training

• More realistic movement = Deeper immersion

• Full-body engagement = Real fitness, real results

No guesswork. No half-reps. Just you moving with purpose鈥攁nd IOBT capturing every angle.

Ready to Feel the Difference?

With Inside-Out Body Tracking now baked into 尝颈迟别蝉辫辞谤迟鈥檚 most innovative modes, your workouts are more immersive, accurate, and effective than ever. Whether you鈥檙e crushing reps with Form Coach or racing through Daily Dash, know that Quest 3鈥檚 next-gen tech is working hard to track your form and fuel your fitness journey. 

Ready to give it a try? Sign up for a to experience the power of IOBT. 

Virtual fitness isn鈥檛 just a trend鈥攊t鈥檚 a movement. And the are leading the charge, transforming your living room into a gym, boxing ring, and personal training studio all in one. With immersive environments, hit music, and expert-led workouts (hello, 江南体育!), it鈥檚 easy to see why more people are ditching gym commutes and sweating it out in mixed reality (MR) instead.

If you鈥檙e ready to jump into the world of MR fitness but wondering which headset fits your goals鈥攁nd your budget鈥攚e鈥檝e got you covered. Today, we鈥檙e comparing two of Meta鈥檚 latest releases: the and the . Both deliver incredible mixed-reality experiences, but there are key differences that could make or break your decision.

Let鈥檚 dive in鈥�

Price

The is the more powerful鈥攁nd more expensive鈥攐f the two. It costs $499.99 for the 512GB version, giving you tons of storage for fitness apps, games, and downloaded videos. The , however, is built for accessibility, starting at $299.99 for 128GB or $399.99 for 256GB. Not as much storage capability, but the price tag is much more budget-friendly. 

The Takeaway: If you鈥檙e budget-conscious or just starting in MR fitness, the 3S is a solid choice. But if you鈥檙e serious about downloading lots of content or want top-tier graphics for maximum immersion, the Quest 3 is worth the investment.

Design & Comfort

Both headsets boast a slimmer profile than older models, making long workout sessions way more comfortable. The Meta Quest 3 is 30% slimmer than Quest 2, while the 3S trims 20% off the bulk. Both offer adjustable soft straps to customize your fit鈥攑erfect for messy buns, ponytails, or hats.

The Quest 3 takes it a step further with redesigned pancake lenses that deliver ultra-clear visuals and includes a mechanical lens adjustment for personalized clarity. In contrast, the 3S maintains Fresnel lenses and offers a three-position interaxial adjustment.

The Takeaway: Both are fitness-friendly, but if crystal-clear visuals and long-haul comfort are priorities (especially for intense 江南体育 sessions), the Quest 3 pulls ahead.

Controllers & Haptics

Both headsets come with enhanced Touch Plus controllers designed for intuitive movement鈥攖hink throwing punches or swinging battle ropes. The Quest 3 features enhanced haptics and a streamlined, ring-free design for seamless reactions. The 3S doesn鈥檛 lag far behind, offering TruTouch haptics that make every strike in MR workouts feel real.

The Takeaway: Both provide immersive control, but the Quest 3 has a slight edge if you crave next-level tactile feedback.

Displays & Visuals

The Meta Quest 3 shines in the visual department, delivering a jaw-dropping 2064x2208 resolution per eye along with 4K+ Infinite Display. Expect nearly 30% improved resolution compared to the Quest 2 and a 110掳 field of view鈥攊deal for detecting obstacles in Daily Dash or surveying your virtual environment while boxing to the rhythm in a Punch Track workout.

However, the Quest 3S holds its own with 1832x1920 resolution per eye and a wide field of view (96掳 horizontal), but it鈥檚 not quite as crisp or expansive.

The Takeaway: If lifelike detail matters, opt for the Quest 3. However, for casual use and adequate visuals, the 3S does just fine.

Performance & Storage

Both headsets are powered by the Snapdragon XR2 Gen 2 chipset鈥攁 massive leap from older Meta models. Load times are faster, games run smoother, and mixed reality is jaw-droppingly seamless. Both also come with 8GB RAM, perfect for multitasking during fitness apps or intense gameplay.

Storage is where the Quest 3 flexes: 512GB lets you store more games, music, and workouts offline. The 3S caps at 256GB, which is still plenty for most users.

The Takeaway: Heavy users or fitness enthusiasts who download multiple apps may want the Quest 3. But the 3S packs enough punch for the everyday user.

Mixed Reality & Hand Tracking

Both headsets nail mixed reality鈥攕o you can see your surroundings while virtual objects appear around you. Whether you鈥檙e throwing punches in Combo Hero or dodging obstacles in Daily Dash, full-color passthrough keeps you safe and immersed.

Hand tracking is equally impressive on both, allowing controller-free navigation. Simply swipe, tap, or scroll with your hands鈥攑erfect for moving through workouts without missing a beat.

The Takeaway: Both deliver immersive mixed-reality workouts and intuitive hand tracking. If you鈥檙e after a true fitness playground, either headset will perform beautifully.

Audio

The Meta Quest 3 delivers audio that is 40% louder than that of the Meta Quest 2, featuring enhanced bass that is perfect for 江南体育 workouts, where music and trainer cues direct your movements. The Quest 3S enhances the audio experience of the Quest 2 by reducing distortion and improving spatial sound; however, it cannot rival the powerful bass of the Quest 3. 

Both support external audio with USB-C headphone compatibility.

The Takeaway: If immersive sound is a must, especially for rhythm-heavy 江南体育 workouts, go Quest 3. But 3S still sounds great for most sessions.

Which Meta Quest Is Right for You?

Both the and open the door to incredible MR fitness experiences鈥攚hether you鈥檙e throwing jabs, powering through strength circuits, or throwing down battle ropes in 江南体育.

Choose Meta Quest 3 if:

• You want the best visuals, sound, and performance.

• Storage matters for downloading lots of apps and workouts.

• You plan to use mixed reality for fitness, gaming, and other MR experiences. 

Choose Meta Quest 3S if:

• You want a budget-friendly headset with solid performance.

• You鈥檙e new to MR fitness and want to test the waters.

• You don鈥檛 need top-tier resolution or audio, but still want an immersive experience.

No matter which headset you choose, MR fitness is about to change the way you work out鈥攁nd have fun. The Meta Quest 3 is the powerhouse built for serious mixed reality explorers and fitness enthusiasts, while the Quest 3S offers incredible value and performance for anyone ready to start their journey. Either way, your next workout? It鈥檚 going to be epic. 

Ready to jump in? for the headset that鈥檚 right for you and sign up for a to get started. 

We鈥檝e been saying for a while that 江南体育 is more like a game than a workout鈥攁nd now we鈥檙e taking that to a whole new level. Daily Dash takes everything you love about mixed reality fitness and cranks up the game-inspired adventure. It鈥檚 part workout, part obstacle course, and all-out fun.

A Workout That Plays Like a Game

Ever wish you could turn your workouts into a version of Temple Run? Wish granted! Daily Dash transforms functional fitness movements into an epic daily obstacle course challenge that gets your heart pumping and your competitive streak firing. You鈥檙e not just running a course鈥攜ou鈥檙e in the course. And your real-life moves power your avatar to victory. 

How It Works: Fitness Meets Gaming

Every single day, there鈥檚 a fresh new course waiting for you with three different levels to choose from: Easy, Medium, and Hard. Your goal? Move your character down the track as fast as possible while collecting coins and navigating a series of dynamic obstacles.

Here鈥檚 how you move through the Daily Dash:

• Jog in place to move forward

• Step side to side to switch lanes or avoid obstacles

• Squat to slide under barriers

• Hop to clear hurdles

It鈥檚 functional fitness鈥攂ut turbocharged into a fast-paced, heart-racing game. 

Obstacle Mayhem: What You鈥檒l Face

The Daily Dash throws everything at you, including a variety of interactive obstacles like: 

• Walls and hurdles to jump over

• Logs and cages to duck under

• Arches and barriers to sidestep through or avoid

• And even zip lines and monkey rings that put your whole body to work

The best part? It鈥檚 never the same course twice. Every day, the Daily Dash refreshes with new obstacles and a new layout to keep things exciting. 

Real Music, Real Motivation

No cheesy background beats here! Daily Dash lets you pick your music genre before you even start moving. You can choose from:

• Alternative

• Classic Rock

• Country

• Dance/Electronic

• Electronic Rock

• Hip Hop

• Or go Random for a surprise! 

As you power through the course, the music keeps you moving, connecting that 江南体育 beat you know and love with the obstacle course energy you didn鈥檛 know you needed. 

Track Your Daily Dash

Daily Dash isn鈥檛 just a one-time challenge; it鈥檚 all about building a daily movement habit. You鈥檒l see a new habit tracker above your weekly workout goal on the home screen, showing your progress. Each completed Dash gives you a checkmark, and starting but not finishing one earns you a half check. It might seem small, but those streaks become seriously addictive! 

Where to Find Daily Dash

You鈥檒l find Daily Dash in the new Game Room section on your home screen, next to Combo Hero. Just tap in and go, or catch it under New Releases. 

Note: Daily Dash is exclusive to Meta Quest 3, using to capture your every squat, jump, and sidestep with insane accuracy. This tech is what makes the whole thing feel so real鈥攁nd keeps you honest with your form. 

Ready to Go? Let鈥檚 Dash!

Daily Dash is more than a workout. It鈥檚 your new daily fitness ritual鈥攁 gamified burst of energy that fits right into the small pockets of your day. Whether you鈥檙e a longtime Temple Run fan or just want to move more (but hate boring workouts!), this is your moment. 

Not a 江南体育 member yet? Sign up for our and jump into the Daily Dash today. 

Your core is the foundation of every movement, whether throwing a punch, holding a plank, or even standing tall. A strong core isn鈥檛 just about aesthetics; it鈥檚 the key to better balance, stability, and power, especially for boxing and strength training. A strong core means more power in your punches and better lift stability鈥攕o you perform at your best. 

That鈥檚 why 江南体育 Trainer Aliyah created an epic core workout designed to fire up your abs using mixed reality (MR). MR training brings the gym's energy into your home, letting you follow expert-led workouts in immersive environments that keep you engaged, focused, and pushing your limits. 

Ready to ignite your core? Try these five core-blasting exercises from Trainer Aliyah!

1. Tempo Sit-ups

Build control, strength, and endurance with tempo sit-ups, which slow down the movement to maximize muscle engagement.

Here鈥檚 how to do it: 

1. Lie on your back with your feet anchored and arms reaching toward the ceiling.

2. Engage your core, tuck your pelvis, and lift your upper body off the mat.

3. Slowly lower back down with control鈥攏o flopping!

Modifications: The slower the movement, the more strenuous the exercise! Without momentum, you鈥檙e using 100% pure core strength. Speed up or slow down as needed. 

2. Oblique Twists

Boxers need strong obliques for rotational power. These twists simulate the core engagement you use when throwing hooks and crosses.

Here鈥檚 how to do it:

1. Sit with your knees bent and feet off the floor.

2. Lean back about 45 degrees and twist your torso side to side while contracting your abs.

3. Keep your head on a swivel鈥攖hink "pocket to pocket" to maintain form.

Modifications: Instead of lifting your feet, plant them firmly on the floor to improve stability and reduce strain on your lower back.

3. Knee Tucks

This movement strengthens deep core muscles, improves balance, and simulates the compact power needed for boxing footwork and heavier strength training reps.

Here鈥檚 how to do it:

1. Sit on your mat with your knees bent and feet lifted off the floor.

2. Place your hands behind your head for balance.

3. Pull your knees toward your chest, then extend your legs out鈥攃ontrol is key!

Modifications: Instead of keeping your hands behind your head, place them on the floor next to your hips for extra stability and balance.

4. Boxer Situps

Inspired by real boxing training, this move challenges your core stability while keeping your hands up in a guard position鈥攋ust like in the ring.

Here鈥檚 how to do it: 

1. Start at the top of a sit-up position and lean back until you feel your core activate.

2. Hold that position and start throwing jab-cross punches with fully extended arms.

3. Focus on keeping your belly button pulled toward your spine. And don鈥檛 forget to breathe!

Modifications: How long you hold this position and how far back you lean is up to you. Start by keeping your feet on the ground and leaning back slightly until you feel your core engage. For more of a challenge, lean further back and lift your legs off the ground. 

5. Reverse Plank Knee Drives

This full-core powerhouse move also targets your glutes, shoulders, and posterior chain, making it an excellent exercise for full-body strength.

Here鈥檚 how to do it: 

1. Start in a reverse plank, hands on the ground with fingers pointing toward your feet.

2. Lift your hips, engaging your glutes.

3. Drive one knee toward your chest, then switch sides鈥攃ontrol is everything!

Modifications: Instead of lifting your hips high, start with a slight bend in your elbows and keep your glutes just a few inches off the ground. This reduces strain on your shoulders and core. You can also perform the exercise seated! 

Why Strength Training Is Better in Mixed Reality

Mixed reality takes traditional workouts to the next level by making them more engaging, dynamic, and effective. Here鈥檚 how:

• Real-Time Trainer Cues: No more guessing if your form is correct鈥攜our trainer is there guiding you every step of the way.

• Guided Pace & Intensity: Your trainer also helps you control your tempo so you don鈥檛 rush through reps. This will allow you to push yourself harder than if you were working out alone! 

• Immersive Environments: Forget staring at a blank wall. MR surrounds you with interactive visuals and environments that make every rep more exciting.

• Progress Tracking: See your improvement over time and stay motivated with gamified challenges and rewards.

• Distraction-Free Focus: When you鈥檙e locked into the MR experience, you stay fully present in your workout, maximizing effort and results.

For more help maximizing your strength training exercises, check out 江南体育 Form Coach for real-time feedback. This feature offers instant corrections and adjustments, helping you perfect your technique and avoid injury. 

Want to train your core and other key muscle groups in mixed reality? Put on your , join Trainer Aliyah and our other amazing trainers, and experience the burn in a whole new way! Try 江南体育 and start building a stronger core today.

Ready to unlock your best results with every rep? Enter Form Coach, powered by Meta鈥檚 groundbreaking . Whether you鈥檙e new to strength training or leveling up as a seasoned lifter, Form Coach delivers real-time feedback on your form so you can train smarter, safer, and stronger. 

Below, we鈥檙e breaking down every move in the Form Coach movement library, including how to nail the exercise and some real-time cues you鈥檒l hear from your trainers. Let鈥檚 get into it!

Cross-Body Pec Raise

This isolation exercise is excellent for targeting the upper chest and improving shoulder strength and definition. 

Here鈥檚 how to perform this exercise:

1. Stand with your feet about hip-width distance apart.

2. Grab your dumbbells and hold them with a neutral grip, palms facing each other. Let your arms hang down by your sides with a slight bend in your elbows.

3. Lift one dumbbell diagonally across your body, bringing it towards the opposite shoulder. Keep the movement controlled and fluid and your body as stable as possible. 

4. Lower the dumbbell back down to the starting position in a controlled manner. 

5. Switch arms and repeat the same motion on the other side. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Arms too high: 鈥淭ry to keep the movement to chest level for maximum success. Raising too high could cause injury.鈥�

• Arms not high enough: 鈥淵our arms should stop at about chest height, so try to bring them up a bit higher than you were.鈥�

• Body swaying: 鈥淒on鈥檛 swing the dumbbells or use your torso to help lift them. The movement should be controlled and deliberate.鈥�

• Incorrect movement: 鈥淩emember we are bringing the weights cross-body for this movement. Focus on that path.鈥�

Front Loaded Squat

This is a common squat variation that you鈥檒l see a lot in 江南体育 Strength workouts. It鈥檚 an excellent exercise for strengthening both your legs and your glutes. 

Here鈥檚 how to perform this exercise:

1. Grab a dumbbell in each hand and then bring them up to rest on your shoulders, keeping your feet shoulder-width apart. 

2. Squat down, keeping your chest upright as you lower your body. Focus on keeping your weight in your heels and sitting back on your hips.

3. Once you find your max level of depth, push through your heels using your glutes and quads to rise back up. 

4. At the top of your squat, squeeze your glutes and engage your core. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Squat depth: 鈥淚 want to see you get a little lower in that squat! Remember to bend down all the way so your thighs are almost parallel to the floor.鈥�

• Head tilt: 鈥淩emember to focus on looking straight ahead as you squat. Your head movement should be minimal.鈥�

Front Raises

This is an excellent exercise for targeting the anterior deltoids, aka the front part of your shoulders. 

Here鈥檚 how to perform this exercise:

1. Starting with your feet about hip-width apart, hold your dumbbells with your arms hanging down straight in front of you and your palms facing your thighs. 

2. Slowly raise the dumbbells straight in front of you, leading with your hands until your arms are parallel to the floor. Keep your core tight and avoid leaning back. 

3. Lower the dumbbells back to the starting position, controlling the movement the whole way down. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Arms too high: 鈥淜eep the movement to shoulder level, or just below, for maximum shoulder activation.鈥�

• Arms not high enough: 鈥淵our arms should stop at shoulder height, so try to bring them up a bit higher than you were.鈥�

• Body swaying: 鈥淒on鈥檛 swing the dumbbells or use your torso to help lift them. The movement should be controlled and deliberate.鈥�

Lateral Lunges

Also called the side lunge, this exercise is fantastic for targeting your quads, glutes, and inner thighs and improving your lateral mobility and balance.

Here鈥檚 how to perform this exercise:

1. Start by standing tall with your feet hip-width distance apart and your dumbbells by your side. Keep your chest up and your shoulders relaxed.

2. From this position, take a firm step out to the side with one leg. As you step out, keep your toes pointed straight ahead and your knees aligned with your toes.

3. Bend the knee of your extended leg and lower your hips down and back. Keep your chest up and your back flat鈥攄on鈥檛 let your torso lean forward too much. 

4. After reaching the bottom of the lunge, push off the heel of your lunging leg to return to the starting position. 

5. Switch legs and repeat on the opposite side. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Too big of a step: 鈥淚t looks like you鈥檙e stepping out too far; it should be a comfortable step out, not a giant step that will leave you off balance.鈥�

• Too narrow of a step: 鈥淭ry to take a big enough step out to allow your body to shift your weight properly and bend your knees as much as you comfortably can.鈥�

• Not enough depth: 鈥淚 want to see you sink down a little lower when you lunge.鈥�

Lateral Raises

Also called the side raise, this is a great exercise for targeting the deltoid muscles in your shoulders.

Here鈥檚 how to perform this exercise:

1. Start by standing tall with your feet about a hip-width distance apart. Keep your arms by your sides and your palms facing inward toward your body, with a dumbbell in each hand. 

2. Begin by lifting the dumbbells out to the sides, keeping your elbows slightly bent. 

3. Stop once your hands reach shoulder height and your body creates a 鈥楾鈥� shape with your arms. 

4. Slowly lower the dumbbells together, returning them to your starting position. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Arms too high: 鈥淵our arms should stop at shoulder height, no higher.鈥�

• Arms not high enough: 鈥淵our arms should stop at shoulder height, so try to bring them up a bit higher than you were.鈥�

• Body swaying: 鈥淎void leaning back or swinging your body to lift the dumbbells.鈥�

Reverse Lunges

This fantastic lower-body exercise targets your quads, glutes, hamstrings, and hips. 

Here鈥檚 how to perform this exercise:

1. Start by standing tall with your feet hip-width distance apart and your dumbbells by your side. Keep your chest up and your shoulders relaxed.

2. Take a step backward with one leg. As you step back, focus on keeping your chest up and your back straight. 

3. Lower your back knee toward the floor as your front knee bends to about a 90-degree angle. 

4. Push through the heel of your front foot and drive your back leg forward to return to the starting position. 

5. Switch legs and repeat on the opposite side. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Depth: 鈥淚 want to see you sink down a little lower with that back knee when you lunge!鈥�

• Balance: 鈥淩emember your head should stay centered, with everything in a straight line from front to back; there鈥檚 no side-to-side motion in this movement.鈥�

Shoulder Press

Also referred to as the overhead press, this exercise is great for targeting your shoulders, triceps, and upper chest and developing greater upper body stability. 

Here鈥檚 how to perform this exercise:

1. Bring your dumbbells up to shoulder height so that you鈥檙e bending your elbows at a 90-degree angle. Keep your palms facing forward. 

2. Press the weights overhead, extending your arms fully in one fluid motion. Keep your shoulders down, chest bright, and core engaged as you press. 

3. Slowly lower the dumbbells back down to shoulder height with control.

These are a few cues you might hear from your trainer throughout this exercise: 

• Elbow extension: 鈥淲hen you press the weight overhead, make sure you extend your arms fully.鈥�

Squat Press

This is a common exercise in our 江南体育 Strength workouts. However, you might hear our trainers refer to this one as a 鈥渟quat to overhead press鈥� or a 鈥渢hruster.鈥� This dynamic, full-body exercise targets your legs, glutes, and shoulders and helps develop explosive power. 

Here鈥檚 how to perform this exercise:

1. Start by holding a dumbbell in each hand, bringing them up to rest on your shoulders. Your feet should be about shoulder-width apart. 

2. With weights on your shoulders, slowly squat down, pushing your hips back and bending at your knees. Weight stays in your heels as you keep your torso upright. 

3. Lower your body until your thighs are at least parallel to the floor. 

4. From the bottom of the squat, drive through your heels and explode up. Push through your legs, using the power from your hips and glutes to rise up quickly. 

5. As you reach the standing position, use that momentum to press your weights overhead in one fluid motion. 

6. Finally, bring the weights back down with control to your shoulders or rack position.

These are a few cues you might hear from your trainer throughout this exercise: 

• Squat depth: 鈥淚 want to see you get a little lower in that squat! Remember to bend down all the way so your thighs are almost parallel to the floor.鈥�

• Head tilt: 鈥淩emember to focus on looking straight ahead as you squat. Your head movement should be minimal.鈥�

• Elbow extension: 鈥淲hen you press the weight overhead, make sure you extend your arms fully.鈥�

Suitcase Squat

This is one of the most common movements you鈥檒l see in a 江南体育 Strength workout. It鈥檚 an excellent exercise for strengthening both your legs and posterior chain. 

Here鈥檚 how to perform this exercise:

1. Start with your legs shoulder-width apart, holding your weights at your sides like you鈥檙e carrying suitcases in each hand. 

2. As you lower your body, make sure to shoot your hips back and keep your weight in your heels.

3. From the bottom of the squat, push through your heels and return to standing by driving your hips forward and squeezing your glutes. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Squat depth: 鈥淚 want to see you get a little lower in that squat! Remember to bend down all the way so your thighs are almost parallel to the floor.鈥�

• Head tilt: 鈥淩emember to focus on looking straight ahead as you squat. Your head movement should be minimal.鈥�

Supinated Bicep Curls

This is a classic exercise that you鈥檒l see a lot in 江南体育 Strength workouts. It鈥檚 an excellent movement for building arm strength and definition in your biceps. 

Here鈥檚 how to perform this exercise:

1. Start by standing tall with your feet about hip-width apart and a dumbbell in each hand. Keep your arms extended, elbows in, and your palms facing up in a 鈥渟upinated鈥� grip.

2. Slowly bend your elbows. As you curl the dumbbells up, focus on contracting your biceps and keeping your elbows in place. 

3. Squeeze your biceps briefly at the top of the movement before slowly lowering the dumbbells back down. 

These are a few cues you might hear from your trainer throughout this exercise: 

• Range of motion: 鈥淚 want to see you bring those dumbbells all the way up and squeeze the bicep at the top. Then be sure to lower them all the way back down.鈥�

• Body swaying: 鈥淎void swinging the weights or using your back and shoulders to help the movement. The curl should be controlled, not jerky.鈥�

• Angle of curl: 鈥淵our elbows should stay close to your torso, not drifting outward. Keep your upper arms locked in place and have the path of your arms straight in front of you, not flaring to the side.鈥�

Imagine having a certified personal trainer in your headset鈥攐ne that never misses a rep and always spots your form mistakes. With Form Coach, that鈥檚 exactly what you get. Whether you鈥檙e practicing before your Strength workouts or working on perfecting a move inside the library, you鈥檙e never training alone. 

Ready to take your form to the next level? Grab your and your to start moving stronger, smarter, and safer with every session.

After an intense 江南体育 session鈥攚hether you just crushed a Total Body workout, dominated a Strength session, or powered through a Boxing class鈥攜our body is primed for recovery. What you eat post-workout can make a huge difference in rebuilding muscle, restoring energy, and keeping your fitness progress on track.

So, what are the best foods after working out? We鈥檙e glad you asked! The key is eating high-protein foods that help with muscle repair, plus carbs to replenish your energy. Let鈥檚 explore our eight favorite high-protein post-workout snacks that will keep you fueled and ready for your next session.

1. Greek Yogurt & Berries

• Protein Power: ~15-20g per cup

• Why It Works: Greek yogurt is packed with protein, making it ideal for muscle recovery. The natural sugars in berries also give you a quick carb boost.

• 江南体育 Tip: Add a drizzle of honey or some granola for extra fuel.

2. Protein Smoothie

• Protein Power: 20-30g (depending on your protein powder of choice!)

• Why It Works: A protein shake is one of the fastest ways to refuel. Blend your favorite whey or plant-based protein with banana, almond milk, and peanut butter for a perfect mix of protein, carbs, and healthy fats.

• 江南体育 Tip: Throw in some cocoa powder for a chocolatey post-workout treat.

3. Hard-Boiled Eggs & Whole Grain Toast

• Protein Power: ~12-15g (2 eggs + toast)

• Why It Works: Eggs are a muscle-building powerhouse loaded with essential amino acids. Pairing them with whole-grain toast adds slow-digesting carbs to restore glycogen levels.

• 江南体育 Tip: Sprinkle some everything bagel seasoning for extra flavor.

4. Cottage Cheese & Pineapple

• Protein Power: ~14g per 陆 cup

• Why It Works: Cottage cheese is packed with casein protein, which digests slowly to support muscle repair over time. Pineapple adds natural sugar (plus some tropical flair!) for quick energy and bromelain, an enzyme that helps reduce post-workout soreness.

• 江南体育 Tip: Swap pineapple for mango or peaches for variety.

5. Tuna & Whole Wheat Crackers

• Protein Power: ~20g per serving

• Why It Works: Tuna is a lean protein powerhouse loaded with omega-3s, aka the healthy fat your body needs for everything from heart to brain health. Pairing it with whole wheat crackers keeps your energy levels steady without that unwanted blood sugar crash.

• 江南体育 Tip: Mix tuna with Greek yogurt instead of mayo for extra protein.

6. Almond Butter & Banana on Rice Cakes

• Protein Power: ~10g per serving

• Why It Works: Almond butter brings in healthy fats and protein, while banana gives a quick carb boost to replenish glycogen. Rice cakes keep it light yet satisfying.

• 江南体育 Tip: Drizzle some dark chocolate on top for a tasty treat.

7. Lean Turkey & Avocado Wrap

• Protein Power: ~25g per wrap

• Why It Works: Lean turkey is high in protein and low in fat, while avocado adds healthy fats for sustained energy. Wrap it up in a whole wheat tortilla for a satisfying post-workout meal.

• 江南体育 Tip: Add spinach and mustard for an extra nutrient punch.

8. Chocolate Milk (Yes, Really!)

• Protein Power: ~8g per cup

• Why It Works: Chocolate milk has the perfect carb-to-protein ratio (3:1) for recovery, making it a favorite among athletes. It hydrates, restores glycogen, and supports muscle repair鈥攁ll in one delicious drink.

• 江南体育 Tip: Choose low-fat or almond chocolate milk for a lighter option.

Fuel Your 江南体育 Workouts with Smart Nutrition

Crushing a 江南体育 class is just the beginning鈥攚hat you eat after matters just as much as your effort during the workout. These high-protein foods will help you recover faster, build muscle, and keep your energy high for your next training session. Try these post-workout snacks, listen to your body, and keep leveling up!

If you already have a workout routine you love鈥攚hether it鈥檚 lifting at the gym, cycling, running, or Pilates鈥攜ou might wonder where 江南体育 fits in. The good news? 江南体育 isn鈥檛 just a standalone fitness tool. It can also be an immersive, high-energy supplement to your existing routine that can help you warm up, cross-train, and level up your workouts in ways you didn鈥檛 expect. 

Whether you need an explosive start before a gym session, a fun finisher after strength training, or a dynamic way to stay active on rest days, 江南体育 has you covered.

A Sample Week: How to Mix 江南体育 With Your Workouts

Let鈥檚 break down how to structure your week with 江南体育 to complement and level up your current workout plan:

Monday: Punch Track Warm-Up & Workout

A Punch Track workout is the perfect one-song warm-up to activate your upper body, core, and reflexes before your gym session or cardio workout. It raises your heart rate and prepares your muscles for high-intensity exercise.

Try This: Pick a Punch Track that matches your energy鈥攍ike something fast-paced to get you hyped! With the right song, you鈥檒l be physically and mentally ready to give it your all in your workout.

Tuesday: Strength Training & Form Coach with 江南体育 

Make 江南体育 strength training the main event today! 尝颈迟别蝉辫辞谤迟鈥檚 Strength workouts seamlessly integrate dumbbells and VR, helping you build muscle safely and effectively. We also offer different workout lengths so you can make this your full workout for the day or squeeze a shorter session in after another workout. 

Try This: Before your session, use the Form Coach feature to ensure you鈥檙e moving correctly. Form Coach utilizes cutting-edge Inside-out Body Tracking Technology (IOBT) to analyze your technique in real-time, helping you prevent injuries and optimize each rep. 

Wednesday: Active Rest Day with Combo Hero

Rest is a crucial part of progress, but that doesn鈥檛 mean doing nothing! Light movement can boost circulation, reduce soreness, and keep your body engaged without overdoing it. Combo Hero is a great low-lift rest day activity! It鈥檚 an immersive sparring experience that challenges you with progressively difficult mitt-work combinations. You鈥檒l see yourself in a third-person view, mastering punches from entirely new angles鈥攂uilding coordination and skill without exhausting yourself.

Try This: Pick a quick Combo Hero workout or pop on a Punch Track for light activity without too much strain. These quick, lower-intensity workouts will keep you moving and having fun on your off day. 

Thursday: Pilates & 尝颈迟别蝉辫辞谤迟鈥檚 Mat Pilates Magic 

Pilates is incredible for core strength, balance, and flexibility. 尝颈迟别蝉辫辞谤迟鈥檚 Mat Pilates Magic workout program is the perfect way to fine-tune your control and stability before or after a Pilates class or strength training workout.

Try This: Add one of 尝颈迟别蝉辫辞谤迟鈥檚 core-focused Strength workouts before or after your pilates routine to really target those stabilizer muscles! Plus, use Form Coach beforehand to master your plank or core rotations, maximizing effectiveness and form.

Friday: Gym Session & 江南体育 Boxing Finisher

尝颈迟别蝉辫辞谤迟鈥檚 Boxing or Total Body workouts can be great cardio finishers, pushing your endurance and building functional strength on lifting days. These workouts incorporate game dynamics into your training, keeping you engaged even after your gym session is over.

Try This: Our Box & Strength Fusion or Sculpt & Sweat workout programs could be a great finisher if you want to add an extra challenge to your endurance while building strength! We also recommend exploring the Form Coach in our Movement Library to practice your strength training form before you head to the gym.

Saturday: Long Run & 尝颈迟别蝉辫辞谤迟鈥檚 Marathon Power Up Program

Runners, this one鈥檚 for you! 尝颈迟别蝉辫辞谤迟鈥檚 Marathon Power Up and Couch to 5K Companion programs can help you improve endurance, agility, and mental focus鈥攁ll essential for running success.

Try This: To support your training and recovery, choose a session from Marathon Power Up as your pre-run warm-up or post-run cooldown.

Sunday: Dance Cardio with Jill鈥檚 Move to the Beat Workout

End your week on a high note with 尝颈迟别蝉辫辞谤迟鈥檚 Move to the Beat with Republic Records program! These dance-inspired workouts are an exciting, music-driven way to stay active, de-stress, and have fun.

Try This: Not into dance cardio? Join trainers Jill and Lissa, both professional dancers, for an upbeat Punch Track or Mitt Drill workout instead. It鈥檚 a joyful way to finish your week.

Why 江南体育 is the Perfect Addition to Your Routine

Here are some of our favorite ways to integrate 江南体育 into an existing workout plan: 

• Pre-Workout Warm-Ups: Fire up a Punch Track or a quick Combo Hero session to prime your muscles and increase your heart rate.

• Form & Technique Improvement: Use Form Coach before strength sessions to perfect your movements, enhance safety, and maximize effectiveness.

• Post-Workout Finishers: Add an extra burn with a Total Body or Boxing workout to build endurance and power.

• Cross-Training for Runners, Cyclers, & Lifters: Boxing, Strength, and Total Body workouts enhance agility, balance, and cardiovascular endurance for well-rounded fitness.

• Fun Active Rest Days: Stay loose and engaged with a quick dance cardio, Combo Hero, or Punch track session without overloading your body. 

Incorporating 江南体育 into your workout routine can enhance your training, avoid burnout, and keep fitness fun and engaging. Whether warming up, recovering, or pushing your limits, 江南体育 is the perfect tool to take your workouts to the next level. 

Ready to mix it into your routine? Sign up for our , fire up your headset, and let鈥檚 go!

Exercise isn鈥檛 just about looking good鈥攊t鈥檚 about feeling good, too. Beyond the physical benefits, regular activity significantly affects your mental health. It can help alleviate symptoms of depression, reduce anxiety, and even help you manage stress more effectively. 

The best part? You don鈥檛 need a gym membership or an elaborate workout routine to experience these benefits. With 尝颈迟别蝉辫辞谤迟鈥檚 immersive mixed-reality workouts, you can take advantage of all the mental (and physical!) perks of exercise right from your home.

Let鈥檚 explore some of the science behind how exercise boosts mental health and how 尝颈迟别蝉辫辞谤迟鈥檚 boxing, strength, and total body workouts make these benefits accessible, engaging, and effective.

Exercise Reduces Symptoms of Depression & Anxiety

Exercise is a proven way to lift your mood. Studies show that exercise can, in some instances, be just as effective as psychotherapy or medication in alleviating symptoms of depression and anxiety. For example, a 2023 review in the found that physical activity had 鈥渕edium effects鈥� on mental health, improving symptoms of depression, anxiety, and distress across a wide range of adult populations. Higher-intensity activities demonstrated even greater benefits. According to the study, the benefits were particularly significant for individuals with depression or anxiety, demonstrating the therapeutic potential of physical activity.[1] 

尝颈迟别蝉辫辞谤迟鈥檚 boxing and total-body sessions are a great way to add intensity to your routine. These high-energy workouts, set to heart-pumping music, let you unleash your stress while releasing feel-good endorphins, the brain鈥檚 natural mood boosters. 

Endorphins and Neurotransmitters: Your Brain鈥檚 Natural Happy Pills

Speaking of mood boosters, exercise triggers the release of endorphins and other neurotransmitters, such as serotonin and dopamine, which are crucial for regulating mood and reducing feelings of anxiety and depression. A 2017 review in the highlights how endorphins, coupled with improved hypothalamic-pituitary-adrenal (HPA) axis regulation, contribute to better stress management and emotional well-being.[2] 

What does this have to do with exercise? When you鈥檙e punching your way through a 江南体育 boxing session or pushing through a strength class, your brain is producing these chemicals, helping you feel energized and positive鈥攏ot just during your workout but for hours afterward.

Exercise Combats Stress

One of exercise鈥檚 lesser-known superpowers is its ability to reduce chronic inflammation, which is linked to mood disorders like depression. The also emphasizes that physical activity improves vagal tone and lowers inflammatory markers like cytokines, which can exacerbate anxiety and stress.[2]

尝颈迟别蝉辫辞谤迟鈥檚 immersive mixed-reality environment adds another layer of stress relief. The combination of movement, focus, and fun distractions in a virtual setting can pull you out of the cycle of negative thoughts, a concept known as the 鈥渄istraction hypothesis.鈥漑2]

Building Confidence Through Mastery and Routine

Achieving fitness milestones鈥攚hether it's mastering a new combination in a boxing workout or achieving a personal best in strength training鈥攃an significantly boost self-confidence. The underscores how regular exercise fosters a sense of achievement and control, which can combat feelings of helplessness often associated with depression.[3]

尝颈迟别蝉辫辞谤迟鈥檚 expert-led workouts guide you step-by-step, helping you set and achieve attainable goals. The variety of workouts and programs also means you鈥檒l always have something new to try, keeping you motivated and engaged.

Better Sleep for a Healthier Mind

Exercise isn鈥檛 just great for your waking hours鈥攊t also enhances your sleep quality. A 2023 review in the highlights how regular physical activity increases the duration of deep, restorative sleep, which is essential for mental clarity and emotional regulation.[4]

It might sound counterintuitive, but after a high-energy 江南体育 session, your body and mind are primed for rest. Think about how hard you work during your class; this exertion sets you up for an easier time falling and staying asleep. This improved sleep quality can further enhance the mental health benefits of exercise, creating a positive feedback loop.

Accessible Workouts Anytime and Anywhere

According to the , we should engage in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week. (5) Accessibility is a common barrier to meeting this weekly exercise recommendation. Many people feel that they simply don鈥檛 have enough hours in the day. 

Instead of feeling overwhelmed by that number, know that, according to the , even small bouts of activity, like a 10-minute walk, can benefit mental health.[4] 江南体育 takes this idea to the next level by bringing short yet high-quality, trainer-led workouts directly into your home. We also offer workouts of different lengths to fit your schedule. With a , you can box, squat, or plank your way to better mental health, all while engaging with immersive environments and motivating music within a time limit that fits your busy schedule. 

Making the Connection: How 江南体育 Brings the Science to Life

The mental health benefits of exercise are clear and well-documented. Whether it鈥檚 helping reduce depression, calm anxiety, or improve sleep, physical activity has the power to transform both your mental and physical well-being. 尝颈迟别蝉辫辞谤迟鈥檚 workouts integrate these benefits into an accessible, fun, and effective format that鈥檚 perfect for anyone, whether you鈥檙e a seasoned fitness enthusiast or just starting your journey.

If you鈥檙e ready to boost your mood, lower your stress, and improve your overall mental health, there鈥檚 no better time to start than now. Grab your , sign up for our , and enter a world where fitness meets mental well-being. Your body鈥攁nd mind鈥攚ill thank you for it!

Sources

1. Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine 2023;57:1203-1209.  

2. Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48鈥�56.  

3. Depression and anxiety: Exercise eases symptoms. (2023, December 23). Mayo Clinic.  

4. Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A review. Cureus.  

5. American Heart Association Recommendations for Physical Activity in Adults and Kids. (2024, January 19). American Heart Association.  

Imagine having a personal trainer by your side, not just telling you what to do but analyzing your movements and giving you real-time guidance鈥攔ight in your own home. That鈥檚 exactly what 尝颈迟别蝉辫辞谤迟鈥檚 Form Coach delivers. We鈥檙e the first mixed-reality fitness app to provide real-time form feedback, helping you perfect every rep, maximize your results, and avoid injury.

At the heart of this game-changing feature is Inside-Out Body Tracking Technology (IOBT), a cutting-edge system that tracks your movement, detects form issues, and provides instant corrections鈥攁ll without requiring any extra equipment. Let鈥檚 dive deeper into how it works and why it鈥檚 a game-changer for your workouts.

How Real-Time Feedback Works

尝颈迟别蝉辫辞谤迟鈥檚 Form Coach isn鈥檛 just a passive instructor鈥攊t鈥檚 actively watching, analyzing, and correcting your movements as you work out. Here鈥檚 how:

Movement Monitoring with IOBT

Form Coach leverages headset sensors and AI-driven angular tracking to analyze your motion with pinpoint accuracy. Your head position, arm angles, and squat depth are all monitored in real-time, ensuring your form stays on point.

• Detects improper form: If you鈥檙e not going low enough in a squat or your arms aren鈥檛 reaching full extension in a press, Form Coach knows.

• Understands deviations: If your head sways during a bicep curl or you lean too far in a lunge, you鈥檒l get an immediate correction.

Virtual Trainer Interaction

Your 江南体育 trainer is right there with you, coaching you through every movement. If your form is off, they鈥檒l tell you exactly what to fix.

Real-time feedback examples:

• 鈥淟ower your squat a little deeper.鈥�

• 鈥淜eep your arms in front, not to the side.鈥�

• 鈥淢ake sure you鈥檙e extending fully at the top of that press.鈥�

And if you pause too long before starting? Your trainer will keep you accountable with a friendly nudge:

• 鈥淭ime to get moving!鈥�

• 鈥淎re you with me?鈥�

Instant Corrections for Precise Form

Instead of guessing whether you鈥檙e doing an exercise right, Form Coach ensures you know鈥攔ight in the moment. Let鈥檚 say you鈥檙e doing a suitcase squat. Too shallow? You鈥檒l hear, 鈥淕o a little deeper to activate those glutes!鈥� Not getting high enough in a supinated curl? Your trainer might say, 鈥淏ring that weight all the way up to your shoulder and squeeze!鈥�

This real-time coaching makes every rep count, reinforcing proper movement patterns and helping you progress faster.

Why Real-Time Feedback is a Game-Changer for Your Workout

Trains You Smarter, Not Just Harder

Most fitness apps give general cues, but 江南体育 customizes guidance to your actual movements. That means you鈥檙e not just going through the motions鈥攜ou鈥檙e optimizing every rep for real results.

Prevents Injuries Before They Happen

One of the biggest risks in strength training is improper form. Bad alignment can lead to knee, back, or shoulder pain鈥攂ut Form Coach helps correct mistakes before they cause problems.

Gives You Instant Accountability

Without a trainer watching, it鈥檚 easy to cheat a little鈥攃ut a squat short, lift lighter, skip a rep, or give it half-effort in a lunge. But with Form Coach keeping an eye on you, there鈥檚 no slacking!

Tracks Progress & Helps You Improve

Form Coach continuously monitors your performance, letting you know when you鈥檙e improving and where you still need work. Over time, you鈥檒l see and feel the difference as your movements become smoother, stronger, and more efficient.

What Exercises Get Real-Time Corrections?

Here鈥檚 a quick look at just a few exercises where Form Coach keeps you in check:

Squats (Suitcase, Front-Loaded, Squat Press)

• Checks squat depth

• Ensures head stays level

• Checks for full extension on press

Curls & Raises (Supinated, Lateral, Front, Decline Pec)

• Monitors full range of motion

• Ensures head stays still and centered

• Maintains proper arm angles

Lunges (Lateral, Reverse)

• Provides step width correction

• Helps maintain balance

• Tracks lunge depth

With each rep, Form Coach helps you move the right way every time.

Train Smarter with Form Coach

尝颈迟别蝉辫辞谤迟鈥檚 real-time feedback isn鈥檛 just an innovation鈥攊t鈥檚 a revolution in virtual fitness. With Form Coach watching your every move, correcting mistakes, and pushing you to do your best, you鈥檒l train smarter, see faster results, and reduce injury risk鈥攁ll while immersed in an engaging, high-energy, mixed-reality workout.

No guesswork. No wasted reps. Just real progress. Ready to experience the future of fitness? Sign up for a , strap on your , and let Form Coach take your training to the next level! 

We鈥檙e thrilled to announce the launch of a brand-new mode in 江南体育: Form Coach available for Meta Quest 3 only. This strength training companion helps you perfect your technique, prevent injuries, and achieve your fitness goals. Using cutting-edge technology, Form Coach provides real-time feedback to ensure you perform every movement safely and effectively.

Whether preparing for a Strength workout or honing your skills at your own pace, Form Coach brings professional-level coaching to your mixed-reality fitness experience. Here鈥檚 how it works and what to expect:

What Is Form Coach?

Form Coach is your ultimate companion for mastering strength training movements with precision. Powered by revolutionary Inside-out Body Tracking Technology (IOBT), it uses advanced angular measurements to analyze your movements in real time. This cutting-edge mode delivers personalized feedback on your form and technique, helping you build strength safely and effectively.

Form Coach integrates seamlessly with our Strength workouts, offering guided movement lessons before workouts or as a standalone Movement Library to practice at your own pace. Whether you鈥檙e a beginner learning the basics or an experienced athlete refining your form, Form Coach can help improve your technique, prevent injuries, and unlock your full potential.

Available for Quest 3 Only.

Why Form Coach?

Proper form is essential in strength training. It optimizes your results and minimizes injury risks鈥攂ut mastering technique on your own can be challenging. Form Coach changes the game, offering real-time corrections, progress tracking, and interactive lessons that adapt to your needs. With Form Coach, every rep is a step closer to your goals. Here鈥檚 why:

• Virtual Trainer Interaction: A virtual coach guides you through each movement with verbal and visual cues, ensuring proper technique.

• Real-Time Feedback: Immediate corrections help you adjust your form during each rep, highlighting areas for improvement.

• Progress Tracking: Monitor your performance with feedback on completed reps, improvements, and focus areas.

• Seamless Strength Mode Integration: Use Form Coach for pre-workout lessons or access it as a standalone feature via the Movement Library.

How to Access Form Coach

As we鈥檝e mentioned, there are two ways to access Form Coach on Meta Quest 3 only for guided instruction, either before a Strength workout or on your own time: 

Strength Class Integration

Before starting a Strength workout, you鈥檒l notice a new 鈥淪tart Form Coach鈥� button on the workout鈥檚 landing page. Selecting this will open a pop-up displaying all the exercises featured in the workout. From there, you can review all the movements or focus on just a few you鈥檇 like to practice. This mode helps you feel more prepared by guiding you through focused lessons tailored to the exercises in your workout.

Movement Library

You can also practice any movement independently by accessing Form Coach through the Movement Library on the Home Screen. This standalone library lets you train at your own pace, whether you鈥檙e a beginner learning the basics or an experienced strength training pro refining your technique. Select the virtual trainer you want to learn from through a drop-down menu, and then press play to start practicing your form alongside their expert instruction. 

Form Coach Features That Elevate Your Training

Powered by Inside-out Body Tracking Technology (IOBT), Form Coach provides an interactive and engaging experience that takes your strength training to the next level. Here are the standout features that make it all possible: 

• Inside-out Body Tracking Technology (IOBT): At the heart of Form Coach is IOBT, which uses advanced angular measurements and AI-generated feedback to analyze your movements in real time. This cutting-edge technology ensures every rep is accurately tracked, providing precise feedback to help you train smarter and safer.

• Movements: Displays the full name of the movement you鈥檙e learning.

• Body Double Avatar: A dynamic avatar mirrors your movements and highlights the muscles being targeted during the exercise. The muscles light up yellow when your form is incorrect and turn green when you achieve the proper position, giving you instant visual feedback.

• Mini Avatar: A smaller side-view avatar continuously demonstrates the movement, highlighting the muscles being worked on a loop. This allows you to follow along with ease while ensuring you understand the proper form from another perspective.

• Rep Counter: Tracks the reps you鈥檝e completed during the lesson, with green checkmarks for successful reps and a yellow 鈥淴鈥� for any reps that need improvement. 

• Visual Cues: Real-time text bubbles from your virtual trainer offer tips and corrections, while a green ripple effect on the muscles signals a correct movement, helping you refine your form with precision.

Throughout the movement, your trainer will explain the basics of the exercise, give you a few reps to practice, and offer feedback if necessary to improve your form. Then, you鈥檒l practice a few more reps before the session ends. The Form Coach will indicate whether you鈥檝e completed the lesson correctly or need to try again until you nail the movement.

Ready to Perfect Your Form?

Form Coach isn鈥檛 just a new mode鈥攊t鈥檚 a game-changer for your strength training routine. Combining cutting-edge technology with expert guidance empowers you to train smarter, safer, and more confidently than ever. Whether building a solid foundation or striving for peak performance, Form Coach will help you crush your goals and unlock your full potential. Available on Meta Quest 3 only.

Form Coach is waiting for you. Start your today and discover how 江南体育 can transform your fitness journey. With Form Coach, every rep takes you one step closer to becoming your strongest self!

Life gets busy, and finding time for a long workout can feel impossible for many of us. But what if we told you that just 10 minutes of exercise can make a big impact on your health? With 江南体育, you can combine the intensity of a gym session with the convenience of your living room. Short on time doesn鈥檛 mean short on results! Let鈥檚 dive into the benefits of short workouts and explore how to craft an effective routine using 江南体育.

The Science: Why Short, Intense Workouts Work

You don鈥檛 need to carve out an hour for a sweat session to see results. Recent research highlights the power of short bursts of vigorous activity.

A 2022 study published in the found that just four to five minutes of vigorous intermittent lifestyle physical activity (VILPA) daily can significantly reduce mortality risk鈥攂y as much as 40% for cardiovascular disease and 30% for cancer. This is comparable to the health benefits of structured exercise, making short bursts a game-changer for those with tight schedules.

Similarly, a showed that accumulating 15 minutes of vigorous activity weekly reduced overall mortality risk by 18%, and even small bouts of two to three minutes spread throughout the day were especially effective. The key? Intensity matters, even in short timeframes.

This science-backed approach is where 江南体育 shines, offering high-intensity, immersive workouts you can fit into even the busiest day.

Limited Time? Try These 江南体育 Workout Combinations 

江南体育 is your go-to for quick, impactful workouts. With options to mix and match, you can create a fast, effective routine that fits seamlessly into your life. Here are a few ideas to get you started:

Punch Track + Strength Workout

Kick off with a quick, high-energy Punch Track to warm up and boost your heart rate. Then dive into a one or two-song Strength workout to build muscle and tone up. Cardio and strength in less than 15 minutes? Check.

Punch Track + Mitt Drill

Start with a rhythmic Punch Track to get moving, then transition to a Mitt Drill for skill-focused boxing with one of our 江南体育 trainers. Together, these workouts deliver a powerful cardio boost in under 10 minutes. Perfect for squeezing in a sweat before your next meeting.

Strength Workout + Total Body

Pair a quick one or two-song Strength workout with an equally fast-paced Total Body session. The result? A balanced routine that tones and strengthens while providing an intense cardio finish鈥攁ll in less than 20 minutes.

Mitt Drill + Express Trainer Class

Warm up with a Mitt Drill, then take it up a notch with an Express Trainer Class. These trainer-led sessions are designed to be short and effective, usually around 10 minutes in total. Together, they create a dynamic, trainer-inspired workout in under 15 minutes.

Punch Track + Punch Track

If you haven鈥檛 noticed a theme here yet, it鈥檚 that Punch Tracks make a great quick-hit workout for those in-between moments or days when you don鈥檛 have a lot of time to work out! Start with one to warm you up, then add another (and another) to form the workout length you鈥檙e looking for. With 150+ options available with a Premium membership, there are endless options to stack up the Punch Tracks for a great cardio workout. 

Build Your Own Workout Playlist

With 尝颈迟别蝉辫辞谤迟鈥檚 Playlist feature, you can create a custom lineup of workouts to match your goals and schedule鈥攚ithout having to scroll through to find your next workout after each one. Want to pair a Mitt Drill with a Total Body workout? Done. Prefer back-to-back Punch Tracks? Easy. Once you鈥檝e built your playlist, it鈥檚 as simple as pressing play and letting the workouts flow.

By designing your workout routine, you can establish habits that fit your life鈥攍ike a Monday morning playlist to kickstart your week or a quick-hit evening session to unwind after a long day.

Why Short Workouts Are Perfect for Busy Professionals

Here鈥檚 why the short workout鈥� works! 

• Time-Efficient: In just 10 minutes, you can achieve meaningful health benefits without disrupting your schedule.

• High-Intensity Results: Studies show that short, vigorous bursts of activity can help boost cardiorespiratory fitness and potentially lower mortality risks.

• Convenience: With 江南体育, commuting to a gym is unnecessary. Your workout happens wherever you are, whenever you鈥檙e ready.

Make Every Minute Count with 江南体育

Whether it鈥檚 10 minutes between meetings or a quick burst of energy before you start your day, 江南体育 lets you turn even the smallest window of time into a productive workout. By combining the best elements of cardio, strength, and mixed reality immersion, you can stay consistent, motivated, and on track鈥攏o matter how hectic life gets.

Ready to redefine your fitness routine? Start your journey with a and see how 江南体育 can help you make every minute count.

From January 20 to 26, 江南体育 brought the future of fitness to life at the , creating an interactive, high-energy retail experience that blurred the lines between tech, fitness, and fashion. This wasn鈥檛 just another in-store display鈥攊t was an immersive fitness playground where shoppers, influencers, and fitness enthusiasts stepped into a whole new way to work out with 江南体育 using the . 

Here鈥檚 what went down and what this means for the future of fitness: 

The Experience: Mixed-Reality Workouts Meet Cutting-Edge Design

Right inside the main entrance of PUMA NYC, our bold setup caught the attention of everyone who walked by. The sleek, neon-infused display drew in crowds, while the Demo Platform allowed participants to experience 尝颈迟别蝉辫辞谤迟鈥檚 high-energy boxing, total body, and strength workouts firsthand. The backdrop? A motion-inspired, tech-forward aesthetic that made for incredible content鈥攂oth in person and online.

The Main Event: Press, Influencers & a Trainer-Led Group Workout

The highlight of the week was our invite-only press and influencer event on the morning of January 23. The event brought together fitness influencers, media, and PUMA fans for an unforgettable morning of movement, music, and mixed reality. 

Trainer Anthony Crouchelli kicked off the event with a high-energy, in-person group workout. This workout set the stage for what came next鈥攁 hands-on opportunity for attendees to try out the and experience 尝颈迟别蝉辫辞谤迟鈥檚 immersive workouts firsthand.

A live DJ kept the energy high while guests enjoyed food, coffee, and exclusive PUMA swag. Our guest list included over 70 fitness influencers and trainers, including , , and , who got an exclusive first look at how 江南体育 is redefining at-home workouts through mixed reality. With influencers, press, and fitness enthusiasts all in one space, the event was a powerful mix of movement, tech, and community.

Takeaways: 江南体育 is Redefining Fitness

This PUMA NYC x 江南体育 week wasn鈥檛 just about showcasing mixed reality workouts鈥攊t was about changing the way people think about fitness. Here are our major takeaways:

• Mixed reality workouts are for everyone: Whether you鈥檙e a hardcore athlete or a fitness newbie, stepping into a 江南体育 session feels natural, engaging, and fun.

• Retail spaces can be more than just shopping: This event showed how brands can blend fitness, fashion, and technology to create something truly interactive.

• The energy was real: From curious shoppers to full-on workout sessions, the engagement was nonstop all week. 

江南体育 is making waves in the fitness world, and if the reaction at PUMA NYC is any indication, people are ready for what鈥檚 next. Stay tuned because the future of fitness is here鈥攁nd we鈥檙e just getting started. Start your journey today with a . 

Looking to level up your fitness game? Combining strength and speed is the ultimate way to unlock a powerful, well-rounded workout routine. In 江南体育, our immersive mixed-reality workouts blend Boxing, Strength, and Total Body, making it the perfect platform for cross-training, no matter your fitness level or goals. Whether you鈥檙e training for your next 5K, looking for a cardio or strength challenge, or just want a fun way to stay in shape, 江南体育 delivers results while keeping things exciting.

Let鈥檚 explore how you can harness the synergy of our Boxing and Strength workouts and why this combo is key for building power, agility, and endurance.

Strength & Speed: The Ultimate Combo

Boxing is more than just throwing punches鈥攊t鈥檚 a full-body workout that engages almost every major muscle group. Every jab, cross, uppercut, and hook not only tests your upper body strength but also relies on core stability, leg drive, and glute power to generate explosive force. Add defensive movements like ducking and slipping, and you鈥檝e got a workout that improves balance, coordination, and agility.

Pair boxing with strength training, and you鈥檝e got an even more explosive formula for success. Strength training builds the foundational power and muscular endurance you need to amplify every punch, pivot, and movement in boxing. While boxing develops speed, agility, and precision, strength training enhances sustained effort and resilience鈥攃reating a well-rounded approach to fitness that can elevate your fitness performance.

尝颈迟别蝉辫辞谤迟鈥檚 Boxing and Strength classes allow you to train like an athlete while having fun in a virtual world. Ready to take on the challenge? Great鈥攍et鈥檚 explore how you can put this all together.

How to Cross-Train with 江南体育

With 江南体育, cross-training has never been easier鈥攐r more fun. Our three workout modes鈥擲trength, Total Body, and Boxing鈥攚ork seamlessly together to deliver a full-body workout experience. Here鈥檚 how they complement each other:

• Strength: Builds muscle, power, and overall strength. Perfect for increasing force while helping to prevent injuries.

• Total Body: Focuses on stamina and endurance while activating your entire body. Great for improving cardiovascular fitness.

• Boxing: Sharpens speed, agility, and coordination while delivering an intense cardio workout.

By alternating these workout types, you鈥檒l improve your athletic performance across the board. For example, you could start with a Strength workout to build power, follow it up with a Boxing class for agility, and round things off with a Total Body session to really test your endurance.

Boxing & Strength Training Workout Programs

To help you get the most out of this hybrid approach, 江南体育 offers a ton of goal-specific workout programs, some of which pair Boxing and Strength classes together for a full-body cross-training challenge. Here are two we think you鈥檒l love if you鈥檙e looking to combine strength and boxing together:

Box & Strength Fusion

Jump into this six-class program led by Trainer JD, alternating between Mitt Drills and Strength Training. Designed for beginners, it鈥檚 a fun, approachable way to learn boxing fundamentals while building power and confidence. 

Shadow Strength

Train like a champion with Trainer Christina, a world-class MMA pro and UFC fighter. This six-class program combines dynamic Strength routines with foundational MMA moves, including footwork, combos, and defensive techniques. It鈥檚 perfect for building explosive power and agility.

Strength Training for Runners

Cross-training is the secret weapon you need as a runner to improve your endurance and help prevent injuries. Two of 尝颈迟别蝉辫辞谤迟鈥檚 Programs are designed specifically for runners, offering targeted workouts to enhance performance on the track or trail. So, if that sounds like you, we suggest diving into one of these workout programs:

Couch to 5K Companion

Trainer Max鈥檚 Couch to 5K Companion is the ultimate cross-training addition for new runners. Over four weeks, you鈥檒l complete eight strength workouts focusing on mobility, endurance, and injury prevention. Whether you鈥檙e lacing up for your first race or just looking to boost your fitness, this program will get you across the finish line.

Marathon Power-Up

Trainer Anthony鈥檚 Marathon Power-Up program is crafted for long-distance runners aiming to build strength and efficiency. These six targeted workouts will help you power through long runs, reduce fatigue, and minimize injury risk. 

Why 江南体育 is Perfect for Hybrid Training

江南体育 isn鈥檛 just a workout鈥攊t鈥檚 a fully immersive fitness experience that brings the energy of a gym into your home. The combination of expert-led instruction, mixed-reality immersion, and diverse training modalities makes it an ideal platform for cross-training, whether you鈥檙e an athlete or just starting out.

With programs like Box & Strength Fusion or Couch to 5K Companion, 江南体育 makes it easy to train smarter, not harder. So why choose between strength, speed, and endurance when you can have it all? Get started with a and see what the power of boxing, strength training, and total body cardio can do for you.

When it comes to training like a professional boxer, few people embody the grit, discipline, and expertise needed to thrive at the highest levels quite like Christina Marks. As a professional MMA fighter, UFC Gym coach, and 江南体育 trainer, Christina knows what it takes to dominate in the ring and beyond. With a background in Muay Thai, a purple belt in Brazilian jiu-jitsu, and years of experience coaching athletes of all levels, Christina has crafted a unique training philosophy that combines technique, intensity, and a champion鈥檚 mindset.

In this blog, we dive into Christina鈥檚 expert tips for training like a professional boxer, including strategies, exercises, and recovery practices to take your skills to the next level. We鈥檒l also share how you can ! 

Training Techniques: Building the Foundation of a Champion

When asked about the difference between training like a professional and a casual workout, Christina emphasizes intentionality and intensity.

鈥淎s a professional fighter, every aspect of training serves a purpose鈥攚hether it鈥檚 building power, endurance, or perfecting technique. Casual workouts focus on general fitness, but a pro鈥檚 training plan is designed to simulate fight conditions and prepare for the mental and physical demands of competition.鈥�

Key Tips for Beginners

For those starting their boxing journey, Christina suggests focusing on three fundamentals:

• Stance: Sets the foundation for balance and mobility.

• Guard: Protects you from incoming strikes.

• Jab: The cornerstone of boxing鈥攊t helps you measure distance, set up combinations, and control the fight.

As for building confidence in these moves, Christina suggests consistency:

鈥淐onfidence comes from repetition and mastering the basics. Sparring in a controlled environment also helps鈥攊t teaches you to trust your skills and stay composed under pressure.鈥�

Building Power and Speed

Christina recommends medicine ball throws and resistance band shadowboxing to improve punch power. Interval heavy bag drills and double-end bag work are key to honing precision and speed. 

Mastering Footwork

鈥淔ootwork is everything,鈥� Christina says. 鈥淚t keeps you balanced, helps you evade punches, and sets up your offense.鈥� She advises practicing agility drills, such as the ladder drill, and perfecting the 鈥渟tep, slide鈥� movement to maintain your stance while moving in and out of range.

Cross-Training for a Balanced Fighter

Christina draws on her Muay Thai and Brazilian jiu-jitsu background to enhance her boxing training. Muay Thai sharpens her ability to use angles and understand distance, while jiu-jitsu builds mental focus and endurance.

To build explosiveness and endurance, Christina incorporates:

• Plyometrics: Box jumps and explosive push-ups.

• Compound Lifts: Deadlifts and squats.

• High-Intensity Drills: Sprints and assault bike intervals simulate the intensity of a fight. 

鈥淥n the bike, I鈥檒l do 30 seconds of all-out effort, 10 seconds of rest, and repeat for six rounds. I do something similar with sprints鈥攕hort bursts of high intensity followed by brief recovery. These mimic the high-intensity bursts and quick rests you experience during a fight.鈥�

She balances her routine with yoga, Pilates, hiking, and swimming to prevent injuries and keep her body strong and flexible.

Mindset: Train Your Brain Like a Fighter

Christina鈥檚 secret to mental toughness is staying connected to your 鈥渨hy.鈥�

鈥淩emind yourself of your goals and what drives you to push through. Mental toughness comes from preparation鈥攌nowing you鈥檝e put in the work helps you stay confident in tough moments.鈥�

When setbacks happen, Christina views them as learning opportunities:

鈥淎nalyze what went wrong, identify areas to improve, and get back to work. Every challenge makes you better if you鈥檙e willing to adapt.鈥�

Train at Home Like a Pro with 江南体育

江南体育 brings Christina鈥檚 expertise into your living room, making it easier than ever to train like a professional. Christina highlights shadowboxing as her favorite 江南体育 feature, which allows users to refine form, footwork, and timing with real-time feedback.

Her advice for making the most out of your 江南体育 workout? Don鈥檛 treat it like a game. 

鈥淎pproach it with the same intensity you would in the gym. Use the feedback to adjust and improve.鈥�

Three-Round Boxing Circuit

For those short on time, Christina suggests a quick 3-round circuit:

• Round one: Shadowboxing (focus on technique).

• Round two: High-intensity heavy bag or pad work.

• Round three: Core work (planks and twists).

Finish with a stretch to recover and reset.

Fuel and Recover Like a Fighter

Speaking of recovery, Christina emphasizes the importance of nutrition and recovery for peak performance. Here鈥檚 what Christina likes to eat pre and post-workout when preparing for a fight or intense training day:

• Pre-Workout: Lean protein (chicken or eggs), complex carbs (oatmeal or sweet potato), and a piece of fruit for quick energy.

• Post-Workout: A protein shake with banana and almond butter, followed by a balanced meal with veggies, protein, and healthy fats.

Recovery is non-negotiable for Christina. Here are her go-to鈥檚:

鈥淪leep is number one. I also swear by active recovery like light stretching or walking, Epsom salt baths, and regular sports massages. Hydration and proper nutrition are also critical for recovery.鈥�

Inspiration from Christina鈥檚 Journey

Christina draws inspiration from her grandmother鈥檚 strength and resilience and her son, who has watched her compete since he was two weeks old.

鈥淪eeing him there, knowing he鈥檚 my number one fan, has kept me going for so long. I wanted to show him what it means to be a professional athlete鈥攖he discipline, dedication, and the grit. More importantly, I wanted to show him what it means to show up in every way possible. He鈥檚 my biggest motivator, and knowing he鈥檚 looking up to me inspires me to push harder every day.鈥�

Her advice for beginners?

鈥淏e patient with yourself. Progress takes time, and it鈥檚 okay to fail along the way. Focus on consistency, and don鈥檛 compare your journey to anyone else鈥檚鈥攋ust keep showing up.鈥�

How to Train with Christina

As one of our 江南体育 pros, you鈥檒l find Christina across all our workout modes, including Boxing, Strength, and Total Body. Christina is also a major player in our Teamwork workouts if you鈥檙e craving extra motivation and trainer guidance. 

If you want more dedicated training with Christina, check out her Shadow Strength Program. This two-week, six-class program blends dynamic strength training with foundational MMA moves, footwork, and combinations to help you master the fundamentals while building strength and power. Whether you're stepping into the cage or looking to elevate your fitness, this program prepares you to train like a pro with confidence. 

Whether you鈥檙e a beginner or a seasoned athlete, Christina Marks鈥� insights and workouts will help you train like a pro, hone your skills, and build the confidence of a champion. Ready to step into the ring? Grab your headset, start your , and let鈥檚 go!

As the confetti settles and we enter a brand-new year, it鈥檚 tempting to dive headfirst into the 鈥渘ew year, new you鈥� mindset. But let鈥檚 be real鈥攚ho says you need to redefine yourself with a new you? Instead of trying to overhaul everything, let鈥檚 focus on something more sustainable: embracing who you already are and building on habits that work for you. And guess what? This mentality applies to your fitness routine, too!

Find Joy in Movement with 江南体育

Fitness shouldn鈥檛 feel like a chore. It鈥檚 not about punishment or checking a box鈥攊t鈥檚 about discovering the joy in movement and making it something you want to return to time and time again. That鈥檚 where 江南体育 comes in. Whether you love punching it out in a boxing workout, crave the challenge of total body cardio, or want to build strength that carries you through your day, we鈥檝e got something for everyone.

And with our brand-new program offerings, there鈥檚 never been a better time to turn your fitness resolutions into something exciting and enjoyable.

New Programs for Every Kind of Movement

This year, we鈥檙e thrilled to expand beyond Boxing, Total Body, and Strength workouts to introduce brand-new tailored Programs that give you even more ways to move. Here are some of the new and exciting Programs launching this month (hint: there鈥檚 way more! Learn about them all in our new Programs blog):

Move to the Beat with Republic Records

If music gets you moving, you鈥檙e going to love this program. Professional dancer Jill Barger leads you through six high-energy dance cardio workouts, all set to hits from Republic Records artists like Nicki Minaj and The Weeknd. These sessions are all about having fun while breaking a sweat鈥攑erfect for all fitness levels.

Couch to 5K Companion

Ready to level up your running game? Trainer Max鈥檚 Couch to 5K Companion is the perfect running and strength cross-training Program. Designed for runners of all levels, it features eight strength workouts over four weeks. Build endurance, improve mobility, and prevent injuries as you work toward your next big running goal.

Sculpt & Sweat

Looking for variety? Trainer Lissa brings you a transformative nine-class program combining strength training, Pilates, and interval training. It鈥檚 all about toning your body, boosting confidence, and feeling amazing in your own skin.

Marathon Power-Up

If you鈥檙e training for a marathon or just love running long distances, Trainer Anthony's program is your ultimate cross-training tool. This six-class program focuses on building strength and improving efficiency to help you go the extra mile.

Fitness That Fits Your Life

The beauty of 江南体育 is that it meets you where you are. You don鈥檛 need to spend hours at the gym or follow rigid rules to get results. With immersive mixed-reality workouts and expert-led training, you can have a high-energy gym experience right in your living room.

Here鈥檚 the truth: when you enjoy what you鈥檙e doing, it鈥檚 so much easier to stick with it. With 江南体育, you鈥檒l find workouts that match your mood and help you feel accomplished鈥攚hether it鈥檚 a quick Boxing session to blow off steam, a Sculpt & Sweat class to build confidence, or a dance cardio workout to your favorite tracks.

Start the New Year with Savings

To celebrate the start of 2025, we鈥檙e offering an unbeatable deal to help you crush your fitness goals:

• Standard Membership: Just $0.99 per month for your first three months (normally $8.99/month).

• Premium Membership: Only $8.99 per month for your first three months (usually $18.99/month).

to take advantage of these holiday savings and make this your most energized, confident year yet.

New Year, Same Incredible YOU

Let鈥檚 ditch the pressure to be someone else in 2025. Instead, let鈥檚 focus on doing more of what makes you happy, strong, and proud. With 尝颈迟别蝉辫辞谤迟鈥檚 wide variety of workouts and exciting new programs, you鈥檒l find something that fits your life鈥攁nd keeps you coming back for more.

This year, don鈥檛 change yourself. Just add more of what you love. Ready to get started? Start your 江南体育 journey today with our and dive into these exciting new Programs.

The new year is here, and with it, we鈥檙e launching a fresh lineup of 江南体育 Programs designed to help you crush your fitness goals. Whether you鈥檙e looking to level up your boxing skills, dance your way to fitness, or supplement your marathon training, our expert-led Programs are here to guide you every step of the way. These goal-specific collections look a little different from our regular classes, with new workout elements designed to motivate, challenge, and transform you鈥攁ll from the comfort of your home. 

What are 江南体育 Programs?

Programs on 江南体育 are curated collections of classes created by our expert trainers. Each Program is designed with purpose, guiding you step-by-step to help you achieve your fitness goals. With options ranging from beginner to advanced, you鈥檒l find a variety of Programs that suit your interests, preferred trainers, and schedule.

These new 江南体育 Programs offer even more unique ways to stay in shape. Let鈥檚 dive into the brand-new Programs hitting 江南体育 Premium and Standard memberships this month:

New Premium Programs

For our Premium members only, these Programs bring next-level fitness experiences to the metaverse:

Elite Boxing Masterclass

4 Weeks 鈥� Advanced Boxing Techniques

Trainer: GW

Refine your boxing form and take your skills to the next level in this 4-week program featuring 12 advanced-level classes. Led by expert trainer GW, this masterclass focuses on complex combinations, agility, and power. Whether you鈥檙e a seasoned boxer or looking for a challenge, this program is designed to elevate your technique and endurance.

No equipment needed.

Move to the Beat with Republic Records

2 Weeks 鈥� Dance Cardio

Trainer: Jill

Get ready to sweat and smile with professional dancer Jill Barger as she leads you through 6 high-energy dance cardio workouts set to chart-topping tracks from Republic Records artists like Nicki Minaj and The Weeknd. Perfect for all fitness levels, these sessions combine fun, dynamic moves with serious cardio to boost your heart rate and mood.

No equipment needed.

New Standard Programs

Our Standard (and Premium) members can look forward to these fresh programs designed for a variety of fitness goals:

Box & Strength Fusion

2 Weeks 鈥� Boxing & Strength Training

Trainer: JD

Get moving with JD in this 6-class program that alternates between Mitt Drills and Strength Training classes. Ideal for beginners, it鈥檚 the perfect introduction to boxing and strength workouts, helping you build confidence while having fun.

Optional equipment: Mat.

Couch to 5K Companion

4 Weeks 鈥� Supplemental Strength

Trainer: Max

Ready to elevate your running game? Max鈥檚 Couch to 5K Companion program is here to help. Over four weeks, you鈥檒l complete eight strength workouts designed specifically for runners. Each session focuses on building endurance, improving mobility, and preventing injuries. Whether you鈥檙e gearing up for your first 5K or looking to enhance your performance, this program is the perfect cross-training addition to your running routine.

Optional equipment: Mat.

Sculpt & Sweat

3 Weeks 鈥� Total Body & Strength

Trainer: Lissa

Combine traditional strength training with Pilates, interval training, and more in this 9-class program designed to tone your body and boost your confidence. Trainer Lissa leads you through a transformative journey to help you feel strong and sculpted.

Equipment: Light weights, mat.

Marathon Power-Up

6 Weeks 鈥� Supplemental Strength

Trainer: Anthony

Runners, this program is for you! Anthony鈥檚 Marathon Power-Up includes six targeted strength workouts to add to your cross-training days. Improve your running efficiency, reduce injury risk, and build the strength to go the distance.

Optional equipment: Mat.

Shadow Strength

2 Weeks 鈥� Boxing & Strength Training

Trainer: Christina

Train like a champion and master the fundamentals of mixed martial arts (MMA) with Christina Marks, a world-class MMA pro and UFC fighter. This 6-class program combines dynamic strength routines with foundational MMA moves, footwork, and combos to prepare you to step into the cage with confidence. Learn the basics while building strength and power.

Optional equipment: dumbbells.

Beyond Punching: Muay Thai Strong

2 Weeks 鈥� Muay Thai Training

Trainer: GW

Discover Muay Thai, the 鈥淎rt of 8 Limbs,鈥� with 尝颈迟别蝉辫辞谤迟鈥檚 expert trainer, GW. For striking, this combat style uses eight points of contact鈥攜our fists, elbows, knees, and feet. Over six dynamic classes, you鈥檒l go beyond punching, mastering essential Muay Thai techniques like elbows, knee strikes, and kicks. This program is perfect for anyone looking to learn self-defense or explore the fundamentals of Muay Thai. It鈥檚 a powerful way to build confidence, improve coordination, and gain a deeper understanding of this exciting martial art.

No equipment needed.

Mat Pilates Magic

3 Weeks 鈥� Pilates Workout

Trainer: Aliyah

Strengthen your core, improve flexibility, and enhance body awareness in this 6-class program with Trainer Aliyah. This program combines precise, controlled movements to tone and stabilize your body, perfect for beginners or anyone seeking a mat-based alternative to reformer Pilates. Over three weeks, you鈥檒l flow through sequences designed to build strength, boost confidence, and leave you feeling balanced and empowered.

Equipment: Mat, light dumbbells.

Seated Strength: Elevated

2 Weeks 鈥� Accessible Strength Training

Trainer: Max

Strengthen your body and improve stability in this 6-class program designed for those with mobility limitations, lower-body injuries, or anyone seeking a low-impact workout. Trainer Max will guide you through a series of seated movements that engage your upper body and core, helping you build muscle tone and functional fitness without putting stress on your joints. Whether you鈥檙e new to fitness or looking for an accessible strength option, this program provides a supportive and empowering way to stay active and strong鈥攁ll from the comfort of your seat.

Equipment: Chair/bench, dumbbells.

New Programs: The Takeaway

These new Programs offer something for everyone, from boxing enthusiasts and dance lovers to runners and first-time Pilates practitioners. Whether you鈥檙e a Premium or Standard member, these expert-led Programs are here to help you crush your fitness goals and light up your life.

Not a member yet? Don鈥檛 worry! You can start your 江南体育 journey today with our and dive into these exciting new Programs. There鈥檚 never been a better time to experience the immersive, game-changing workouts that 江南体育 offers. Let鈥檚 get moving!

The new year is here, and we鈥檙e ready to help you kickstart 2025 with a fun fitness challenge that鈥檒l get your body moving, your heart pumping, and your competitive spirit fired up. January is all about fresh starts, and we鈥檙e making it even better with the 江南体育 Ignite Your Fitness Challenge!

This month-long event is your chance to explore everything 江南体育 has to offer while taking your fitness journey to the next level. Plus, you could win an amazing grand prize鈥攁 brand-new !

How It Works

From January 1 to 31, commit to completing one workout in each modality every week:

• Boxing: Choose from Trainer Classes, Punch Tracks, or Mitt Drills.

• Total Body: Get ready to sweat and move with engaging full-body sessions.

• Strength: Build power with dumbbell-based workouts designed to sculpt and tone.

Here鈥檚 what you need to do:

1. Download (if you haven鈥檛 already!) and subscribe to a Standard or Premium Membership.

2. Complete one workout in each modality during the week (Monday through Sunday).

3. Stay consistent鈥攔epeat this each week throughout January to maximize your chances of winning.

4. Share your progress by tagging @litesport and using #IgniteYourFitness on social media to motivate others and show off your gains.

What's in It for You?

The 江南体育 Ignite Your Fitness Challenge isn鈥檛 just about fitness; it鈥檚 about creating a healthier, happier you while enjoying the thrill of competition. And, of course, it鈥檚 about scoring some sweet swag! 

One lucky winner will receive a brand-new , the ultimate tool for an immersive mixed-reality workout. The more weeks you complete the challenge, the more chances you get at winning the prize! More than the prizes, this challenge is about building consistency, exploring new workouts, and starting 2025 with energy and purpose.

Why Join the January Fitness Challenge?

Whether you鈥檙e new to 江南体育 or a seasoned athlete, this challenge has something for everyone:

• Explore New Workouts: Discover the unique benefits of Boxing, Total Body, and Strength.

• Stay Motivated: Compete with friends and the to push yourself further.

• Build a Routine: Commit to weekly workouts and develop a lasting fitness habit.

• Win Prizes: Who doesn鈥檛 love a little friendly competition with the chance to win big?

Do I Need a Membership to Join?

Yes, you鈥檒l need a Standard or Premium membership to participate in the 江南体育 Ignite Your Fitness Challenge. If you鈥檙e not already a member, take advantage of our to get started. It鈥檚 the perfect way to dive into 江南体育 and see what our mixed-reality workouts are all about.

We鈥檙e also offering an unbeatable deal to help you crush your fitness goals. to take advantage of these holiday savings:

• Standard Membership: Just $0.99 per month for your first month (normally $8.99/month).

• Premium Membership: Only $8.99 per month for your first month (normally $18.99/month).

Join the 江南体育 Community

One of the best parts of the challenge is connecting with your fellow athletes! Share your progress in the or tag us at on Instagram or on TikTok with the hashtag #IgniteYourFitness. We鈥檒l be cheering you on every step of the way.

Let鈥檚 Crush January Together

This January, let鈥檚 do more than make resolutions鈥攍et鈥檚 take action. With the 江南体育 Ignite Your Fitness Challenge, you鈥檒l sweat, compete, and have a blast all month long. Don鈥檛 wait鈥攄ownload 江南体育, get started, and make 2025 your strongest year yet. Let鈥檚 do this! 

What a year it鈥檚 been! As a community across 2024, we鈥檝e done everything from launching new memberships and workout programs to celebrating major milestones. And while it鈥檚 impossible to highlight it all, we鈥檙e certainly going to try鈥� 

In 2024, we launched our new Standard membership option to become the lowest-priced mixed reality fitness subscription available. We also launched new workout Programs, unveiled a Combo Hero third-person boxing mode, and celebrated a major milestone in crossing the ! 

We celebrated Black History Month, , and . We found our workout motivation in a and used that motivation to encourage you to join our 7-day Spring Fitness Challenge. We also saw mixed reality take a major step forward with the launch of new headsets like the Apple Vision Pro and the Meta Quest 3S. 

We also met and worked out with some pretty cool people like the , American football wide receiver , fitness coach , So You Think You Can Dance star , and Olympic athlete , just to name a few. We even went on a 90-day fitness journey with Kaleah from @kaleahvr and for an amazing in-person workout!

To say it鈥檚 been an exciting year would be an understatement. Let鈥檚 take a look back at 2024 with 江南体育 and all we鈥檝e accomplished this past year. 

Top 2024 江南体育 Stats

Here鈥檚 a summary of all the hard work you and the rest of the 江南体育 community have put in this past year, from punches thrown to reps lifted to the most-played workouts: 

• Total Hours Spent Working Out in 2024: 26,718 hours

• Total Punches Thrown: 94,348,377 punches

• Total Strength Reps: 3,404,950 reps

• Top Fighter by Punch Count: @gootopia with 4,921,256 punches

• Top Athlete by Reps: Nermina Ald啪i膰 with 80,222 total reps 

• Top Badge Earner: W艂odzimierz Olczak with 31 badges

• Top Punch Track: 鈥淏linding Lights" by The Weeknd

• Top Trainer Class: 15 min Hip Hop with GW

• Top Strength Workout: Intro To Strength with Anthony

• Top Mitt Drill Workout: Beat the Bot: "Swan Lake Theme" by Kashido

• Top Total Body Workout: Intro to Total Body Workouts with Anthony

Top Fighters by Punch Count

Although we鈥檙e all champions, there are a few fighters who went extra hard this year. Here are the athletes who鈥檝e logged the most punches across the past year, putting them right at the top of the leaderboard for 2024:

1. @gootopia: 4,921,256 punches

2. @greg: 2,139,072 punches

3. @Kramer: 1,797,978 punches

4. @Bobby: 1,052,902 punches

5. @Seth Romanicj: 868,695 punches

Top Athletes by Reps 

But 江南体育 is more than just punches thrown! With our at-home weight-based Strength workouts, you can target 14 key muscles and filter content by specific muscle groups that you want to focus on. These athletes logged the most reps in our Strength workouts across 2024: 

1. @Nermina Ald啪i膰: 80,222 reps

2. @OCULUS: 69,157 reps

3. @Dave Bo: 63,160 reps

4. @Donna: 39,479 reps

5. @Tophat: 37,112 reps

Top Badge Earners

Hit a personal milestone, and you鈥檒l earn an Achievement Badge. Badges are a way to quickly and easily track your progress along your 江南体育 journey toward that next tier of achievement. These fighters have been working hard for that next milestone as the top badge earners of 2024:

1. @W艂odzimierz Olczak: 31 badges

2. @Joe: 27 badges

3. 蔼臧曥甑�: 27 badges

4. @Lee: 25 badges

5. @Claudia Anders: 25 badges

6. @Sascha M眉cke: 25 badges

Top 5 Punch Tracks of 2024

So, what exactly were we punching to this year? Well, not only did we challenge fighters to try yet, but we also added some exciting new artists to our Punch Track Library, such as Sabrina Carpenter, Chappell Roan, Jelly Roll, Noah Kahan, and more. 

But the real winners were our top five most popular Punch Tracks of 2024, with the most plays across the year. Here they are, featuring 鈥淏linding Lights鈥� by The Weeknd in the top spot for the 4th year in a row:

1. 鈥淏linding Lights" by The Weeknd

2. "Thunder" by Imagine Dragons

3. "2 Step" by 2 Chainz

4. "Break Stuff" by Limp Bizkit

5. "Bring Me To Life" by Evanescence

We also had several new Punch Tracks launch this year that were immensely popular, with some stand-outs including:

• "Touch" by KATSEYE

• "On The Floor" by Jennifer Lopez (Feat. Pitbull)

• "bad idea right?" by Olivia Rodrigo

• "Paint It, Black" by The Rolling Stones

• "Big Dawgs" by Hanumankind & Kalmi

Top 5 Trainer Classes of 2024

2024 was the year of new releases and brand-new ways to work out with our expert trainers. This includes the launch of 江南体育 Programs鈥攃urated collections of classes created by our expert trainers to guide you step-by-step toward achieving your fitness goals. 

This year, we also dropped new trainer class releases, including themed classes honoring Black History Month and to celebrate incredible LGBTQIA+ and BIPOC artists. We certainly kept things interesting this year! But some of your all-time favorites include these top five most-played Trainer Classes: 

1. 15 min Hip Hop with GW

2. 10 min Express Pop with Jill

3. 15 min Dance Pop Beginner with JD

4. 10 min Express Mixtape Advanced with Jill

5. 15 min Boxing Mixtape Beginner with Lissa

Top 5 Strength Workouts of 2024

In Strength workouts, our certified trainers guide you through tried-and-true strength training exercises, incorporating real dumbbells and weights. This newer workout mode has been a huge hit since it launched back in 2023. Some athletes have even tested out bringing their ! Here are the top five most-played Strength workouts of 2024: 

1. Intro To Strength with Anthony

2. Strength Training 101 with Max

3. 2 Song Upper Body EDM with Max + Anthony

4. 2 Song Shoulders Rock with Jill

5. 3 Song Total Strength Pop with Anthony

Top 5 Mill Drill Workouts of 2024

workouts mimic pad or focus mitt training with your trainer right there in front of you, guiding your punches and coaching you on the correct form. It鈥檚 the next best thing to having a trainer right there in the room with you. These Mitt Drill workouts stood out as the top five most played in 2024:

1. Beat the Bot: "Swan Lake Theme" by Kashido

2. 2 Song Mitt Drill Hip Hop with GW

3. 2 Song Mitt Drill Latin Pop with Chris

4. 1 Song Mitt Drill Dance Pop with Max

5. 3 Song Mitt Drill Hip Hop with GW

Top 5 Total Body Workouts of 2024

got your arms and legs moving this year with dynamic and interactive elements, including battle ropes, speed bags, duck ropes, and more. These were the five most popular Total Body workouts with the most plays across the past year:

1. Intro to Total Body Workouts with Anthony

2. 2 Song Total Body Power Beats with Lissa

3. 2 Song Total Body Mixtape with GW

4. 2 Song Total Body Mixtape with Aliyah

5. 4 Song Total Body Dance Pop with Jill

New Features & Updates From the Past Year

2024 has been full of updates, brand-new features, and workout releases to improve your 江南体育 experience. Here鈥檚 a review of some of the most exciting changes from the past year: 

Standard Membership

In 2024, we launched our game-changing 江南体育 Standard Membership, making high-quality mixed-reality fitness more accessible than ever at just $8.99 per month鈥攖he lowest-priced mixed-reality fitness subscription available! Standard Membership includes weekly new content, 100+ classes across Boxing, Total Body, and Strength, and access to five immersive workout environments, all paired with high-tempo production music to keep you motivated. 

Workout Programs

In 2024, we also took mixed reality fitness to the next level with the launch of Programs鈥攇oal-specific collections of expertly designed workouts to help you build strength, increase endurance, and stay motivated. In 2025, keep an eye out because we plan on expanding our Program offerings! These new Programs will introduce fitness options beyond boxing, total body, and strength training, including pilates, Muay Thai, and marathon cross-training. With these tailored workout experiences, it鈥檚 never been easier鈥攐r more fun鈥攖o elevate your fitness journey.

Combo Hero

December 2024 brought the launch of Combo Hero, a groundbreaking new mode that transforms your 江南体育 boxing workouts into dynamic sparring sessions. In this immersive third-person experience, you can practice advanced mitt work combos, following your trainer鈥檚 cues to perfect sequences while pushing your endurance, skills, and focus. With Combo Hero, it鈥檚 not just a workout鈥攊t鈥檚 a high-energy showdown designed to improve your technique and test your limits.

Immersive Environments

In 2024, we also leveled up your workout immersion with the launch of six stunning new environments! From the serene Peaceful Lake to the futuristic Mars and the breathtaking In the Clouds, you can now box, lift, or train against jaw-dropping backdrops like Hong Kong, Rocky Shoreline, and a sleek Futuristic Room. 

These , alongside classic environments like 江南体育 Studio and Trainer Stage, provide the perfect blend of inspiration and motivation to elevate every workout. Easily select your environment from the home or settings screen and transform your fitness routine into an unforgettable adventure!

New Home Screen & Goal Tracker

In 2024, we unveiled a new 江南体育 home page to make navigating workouts and discovering new content easier than ever. With a sleek new look, workouts are now front and center, allowing you to quickly browse and stream your favorites. Curated sections like 鈥淩ecommended for You鈥� and 鈥淏eginner鈥� offer personalized workout suggestions tailored to your fitness journey. Easy navigation buttons at the top let you explore Boxing, Strength, and Total Body classes with a single click, while a new environments panel on the left makes selecting your next stunning backdrop seamless. Plus, a new weekly goals tracker on the right encourages you to stay consistent and crush three workouts a week!

Achievement Badges

In 2024, we introduced Achievement Badges to keep you motivated and help you celebrate your fitness milestones. Whether it鈥檚 throwing a record number of punches or completing consecutive workout days, there are over 40+ badges to unlock across categories like Daily Streak, Weekly Streak, Punches Thrown, and Days Played. Track your progress and see your badge collection right on the home screen below your weekly goals. 

What People Have Said About 江南体育 This Past Year

This year, we鈥檙e thankful and proud to be featured in several publications and news outlets, including , , , , and . We really love PopSugar reporter 鈥嬧�婱arietta Alessi鈥檚 final takeaway: 鈥淵ou get the feel of an in-person class in the comfort of your home 鈥� or wherever you decide to take 江南体育 with you. The bottom line: I'm a fan.鈥�

But it鈥檚 feedback from you, our 江南体育 community, that we love receiving the most. We love it so much that we even launched a blog this year talking about all the different reasons why our community loves 江南体育, with amazing feedback shared by community members. Head to our to meet some of these community members and to see the latest reviews, recommendations, and trainer tips. 

That鈥檚 a wrap on 2024鈥攚e can鈥檛 wait to join you in the ring in 2025 for another year of life-changing fitness and fun!

Combo Hero: Your Go-To for Knockout Workouts

In Combo Hero, you鈥檒l simulate sparring work with a trainer in an immersive third-person view, seeing every jab, hook, and uppercut from an entirely new angle. This isn't just another workout; it鈥檚 a real showdown against your virtual trainer. In this mode, you'll practice increasingly complex mitt work combos, creating an action-packed flow that鈥檚 both addictive and skill-building. 

Your trainer starts by calling out a combo sequence鈥攖hink a challenging string of numbers that each correspond to punches, like 鈥�1-2-1-2-5-6-3-4.鈥� Each number represents a specific punch type: for example, 1 and 3 are jabs, 5 and 6 are uppercuts, and so on. You鈥檒l follow along, hitting each target as the sequence flashes on-screen, building your skills and accuracy with every combo. Can you handle the heat? The goal is to last as long as possible, mastering each sequence and cementing your name at the top of the leaderboard!

Key Features That Pack a Punch

Let鈥檚 dive into what makes Combo Hero a dynamic new fitness experience:

• Third-Person Boxing: For the first time ever in 江南体育, you can step outside yourself and see your movements in the third-person, gaining a whole new perspective on your form and flow. Watching yourself in action isn鈥檛 just cool鈥攊t鈥檚 a powerful way to improve your technique with every punch.

• Trainer Sparring: With a customizable 3D trainer avatar right in front of you, you鈥檙e not just shadowboxing; you鈥檙e sparring! The trainer moves and reacts with you, simulating the energy of a real-life coach in a way that鈥檒l have you feeling like you鈥檙e in a real ring.

• Combo Bar Display: Stay focused and in rhythm with on-screen combo patterns and clear audio cues. Each punch pattern is projected on the screen, giving you just enough time to anticipate and execute each move. Combo Hero lets you sink into a flow state, where mind and body align to hit every mark.

• Real-Time Leaderboard: As you conquer each combo, your points stack up in real time. Watch your combo streak score soar as you hit each move on target and see exactly where you rank among other users on the leaderboard. The leaderboard isn鈥檛 just a fun challenge; it鈥檚 a way to track your progress and keep pushing for the top spot!

• Increasing Challenge Levels: Combos get progressively harder, putting your endurance and skill to the test. With each round, you'll be pushed to react faster, hit harder, and stay focused longer. It鈥檚 an adrenaline rush that keeps you coming back, determined to outlast and outperform your personal best.

• Choose Your Avatar: Choose from five unique, pre-created avatars to represent yourself as you step into the ring. Each trainer also has their own distinct avatar, adding personality and intensity to every sparring session. 

Get Ready to Take on Combo Hero

江南体育 redefines what it means to work out from home. This is especially true with new features like Combo Hero that put you in the heat of the action with a feature-rich, dynamic experience that feels like an actual sparring session. Imagine ending each session with your heart racing, sweat pouring, and a fresh score pushing you up the leaderboard. It isn鈥檛 just exercise; it鈥檚 an all-out challenge that lets you see your skills and endurance evolve over time.

Whether you鈥檙e aiming to perfect your boxing technique, boost your stamina, or just love a good challenge, Combo Hero delivers an experience that keeps you coming back. It鈥檚 time to step into the ring and fight your way to the top. Are you ready to claim your spot? Sign up for a to get started. 

Have you ever had one of those moments where everything just clicks? Your punches land with precision, your feet move to the beat, and your mind feels laser-focused yet completely free. That鈥檚 the 鈥渇low state,鈥� often called "the zone" in sports. This feeling is the ultimate sweet spot in boxing鈥攁 seamless blend of mind, body, and rhythm. With 江南体育's immersive mixed-reality experience and our expert trainers guiding you every step of the way, tapping into that flow has never been more accessible (or fun!).

Let鈥檚 break down what it means to be in the flow state, why it鈥檚 such a game-changer for your workouts, and how 江南体育's music and immersive design can help you find your rhythm and flow.

What Is the Flow State in Boxing?

The flow state is that magical moment where time seems to stand still. It鈥檚 not about overthinking鈥攊t鈥檚 about feeling. Your movements become fluid, your focus sharpens, and your energy feels boundless. For boxers, it鈥檚 when punches become second nature, and every motion flows effortlessly into the next.

Scientifically, being in the flow means your brain鈥檚 reward systems are firing. Neurotransmitters like dopamine and endorphins flood your body, making you feel euphoric and unstoppable. It鈥檚 the perfect cocktail for peak performance.

Why the Flow State Matters for Your Workouts

Being in the flow isn鈥檛 just about looking cool while throwing jabs (although, let鈥檚 admit, that鈥檚 a perk). It鈥檚 about maximizing efficiency and enjoyment in your workout. When you鈥檙e in the zone:

• Your technique improves: You move more naturally, helping you hit those combos with power and precision.

• You burn more calories: Flow allows you to push harder without feeling like you鈥檙e "forcing" it.

• You enjoy your workout more: Time flies when you鈥檙e in the groove, and you鈥檙e more likely to come back for another round.

How to Get in the Flow with 江南体育 Boxing

The beauty of 江南体育 is how it sets you up for flow from the moment you throw on the headset. Here鈥檚 how to harness that energy and find your zone:

Move to the Music

The right music isn鈥檛 just background noise鈥攊t鈥檚 the heartbeat of your workout. 尝颈迟别蝉辫辞谤迟鈥檚 boxing classes feature high-energy tracks perfectly synced to your punches. Getting in rhythm with the beat makes every jab, hook, and uppercut feel like part of a dance.

Pro Tip: Focus on the beat, not the effort. Let the music guide your punches, and you鈥檒l find your movements become smoother and more intuitive.

Master Your Breathing

Boxing is as much about control as it is about power. The flow starts with your breath鈥攕teady, deep, and rhythmic. Sync your breathing with your punches to stay grounded and energized.

• Inhale as you prepare to strike.

• Exhale sharply with each punch.

Controlled breathing reduces tension, helps you stay in rhythm, and keeps fatigue at bay.

Lose Yourself in the World of Mixed Reality

Unlike a traditional boxing workout, 尝颈迟别蝉辫辞谤迟鈥檚 immersive mixed-reality environment fully engages your senses. The explosive visuals, gamified elements, and trainers who feel like they鈥檙e right in your living room help keep distractions out and focus locked in. This level of immersion helps your brain stay in the moment鈥攁n essential ingredient for entering the flow state.

Pro Tip: Let go of self-judgment. It鈥檚 not about how you look鈥攊t鈥檚 about how you feel. Commit fully to the virtual ring, and the rest will follow.

Start Slow, Build Up

Flow happens when challenge meets skill. If you鈥檙e just starting, don鈥檛 rush! Take time to learn the basics, feel the rhythm, and gradually push your limits. 尝颈迟别蝉辫辞谤迟鈥檚 beginner-friendly classes are designed to guide you toward mastery at your own pace.

Flow On Demand with 江南体育

The flow state isn鈥檛 just a dream reserved for pro athletes鈥攊t鈥檚 something anyone can achieve with the right tools and mindset. With 江南体育, you鈥檝e got everything you need to get in the zone: electrifying music, expert trainers, and the magic of mixed reality. So, the next time you step into the virtual ring, remember to focus on the rhythm, find your breath, and let yourself flow. You鈥檙e not just throwing punches; you鈥檙e building confidence, strength, and a connection with your body that鈥檚 hard to beat.

Are you ready to find your flow? Sign up for a to start your 江南体育 journey today and see how far the rhythm can take you!