Queensberry Rules Boxing
33 Alderney Drive B2Y2N4 Dartmouth, NS, Canada

Introduce your child to the exciting sport of boxing! Join Coach Brayden every Saturday for 10 weeks to learn the fundamentals of the sweet science in a fun, effective, and safe environment. THE DETAILS... Every Saturday from April 10 to June 12 10 weeks4:30PM to 5:30PM$160 This program is open to all youth from 8 to 15 years old. Registration and complete details at qrulesboxing.com/youth-program

April’s almost here, which means t-shirt and tank top season (AKA the ‘Gun Shows’) will soon be upon us!In preparation for the warmer weather, we bring you The Q Pull-Up Challenge! Each day you come to class in April, we challenge you to test your resolve against the pull-up bar. At the end of the month, there will be prizes for most consecutive (with and without assistance) pull-ups, most improved, and one secret prize to be determined by our discerning judges (AKA front d...esk staff). Up for thechallenge? We’re asking for a $5 donation to our Q Fund, which helps us provide class passes to boxers on a low income. Stop by the front desk to register. If you’re interested, share your pull-up journey with a short video and don’t forget to tag us and #QPullUpChallenge!

Morning folks, rejoice! Our coveted 6AM class is growing. Join 6AM class veteran Coach Kelly, as she brings the grind to the schedule on Tuesdays and Thursdays (beginning next week). There will be burpees. Like, probably a lot of burpees. Consider yourself warned. ... Grab your spot ASAP at qrulesboxing.com/schedule

Take your boxing to the next level with advanced pad work and sparring! This progressive program is for (women) boxers with moderate to advanced skills; particularly those with an interest in sparring. Over 3 weekends, you’ll build your boxing knowledge, expand your skills, and test your physical and mental strength.... DETAILS April 10/11 + 17/18 + 24/25 5:45-7:15PM $275 plus tax Coach approval will be required, so if you’re interested, please chat with us! Please read the full details at qrulesboxing.com/womens-advanced

Pretty inspiring stuff!

To all the women who have inspired us over the years; who continue to inspire us by giving their all each day; who have helped us grow in ways we couldn’t imagine; who have let us into their lives and helped us build this amazing community. You are strong. You are unstoppable. You are amazing. And we’re so proud of every one of you. Happy #internationalwomensday

Meet Johanne and Jennifer, our March Members of the Month! - - - We're a close-knit family, and as much as we enjoy activities with our sons, we also try to find things that we can do together.We have busy and stressful jobs, and finding a way to stay active is critical to our mental health.... We went to Q Rules the first time based on a recommendation from a friend.We are always looking for ways to stay active and connect with people, and this seemed like a perfect fit. After the first class we were pretty much hooked and now, two years later, we have made friends for life. Boxing has enabled us to build a community and relationships that have become incredibly important.There are also things inherent to boxing which help us feel strong and empowered. During the COVID-19 lockdown, Q Rules continued to provide this positive outlet. Coach Greg kept us on track by continuing 6AM classes alone at the gym so the usual crew could join in via Zoom! If you’ve been considering trying boxing at Q Rules, don't be intimidated! Q Rules is incredibly inviting and supportive, and once you give it a try you will definitely be back. Anything that can motivate us to get up three mornings a week for a 6AM class has to be fun!

Boxers! It’s time to get hit in the face again (unless you can keep those hands up). Starting March 20th, Q Rules is bringing back sparring. But here’s the Covid catch: lots of restrictions. Here’s how it’s going down:... Cost $60 (we guarantee your spot) * 6 sparring sessions (1 x week) * Mix of drills and open sparring * Consistent group of boxers 10-14 people This program is intended for boxers with prior sparring experience. Must be a member in good standing with the gym. Outside sparring gear must meet the safety requirements outlined by coaches (the gym will provide gear if you do not have your own). Must be a current member of Boxing Canada. If you were a member in 2020 your membership is automatically renewed for 2021. If you are a new recreational or competitive number you must register with the provincial body. We can help you with this! Choose your first and second preferred time and your preferred sparring partner if you have one. There is no social distancing in this program. We expect all boxers to cease any sparring activity if they do not meet the Covid safety guidelines. Sparring opportunities: Tuesday nights Friday Nights Saturday afternoons Sunday afternoons Can't wait to hear from you!

Boxers! It’s time to get hit in the face again (unless you can keep those hands up). Starting March 20th, Q Rules is bringing back sparring. But here’s the Covid catch: lots of restrictions.... Here’s how it’s going down: Cost $60 (we guarantee your spot) * 6 sparring sessions (1 x week) * Mix of drills and open sparring * Consistent group of boxers 10-14 people This program is intended for boxers with prior sparring experience. Must be a member in good standing with the gym. Outside sparring gear must meet the safety requirements outlined by coaches (the gym will provide gear if you do not have your own). Must be a current member of Boxing Canada. If you were a member in 2020 your membership is automatically renewed for 2021. If you are a new recreational or competitive number you must register with the provincial body. We can help you with this! Choose your first and second preferred time and your preferred sparring partner if you have one. There is no social distancing in this program. We expect all boxers to cease any sparring activity if they do not meet the Covid safety guidelines. Sparring opportunities: Tuesday nights Friday Nights Saturday afternoons Sunday afternoons Can't wait to hear from you!

G E T G E A R E D U P ! Today through Friday (Jan 1), save 15% on all gloves, pads, and wraps. Available in-studio or online (link in bio). If shopping online, use code BOXINGDAY at checkout.

Terrence Tiger Warrington was born in Liverpool, NS in 1916. His boxing career began in the 1930s and he became one of the best boxers in North America of his time. Tiger fought in light to heavyweight categories. He became the Canadian Lightweight Champion in 1935 and the Canadian Heavyweight Champion the following year in 1936. He was ranked by Ring magazine as one of the top light-heavyweight champions in the world. He was humble and soft-spoken, but well known for his... lightning fast knockout punches. Many boxers of his time avoided facing him in the ring because of his formidable skill. Tiger fought in Canada, the United States, Jamaica, and Havana during. He had 49 fights, with 30 knockout wins and only 3 losses on his professional record.One of his only losses was a close decision to Bob Pastor, who had fought heavyweight champion Joe Louis twice. Tiger was inducted into the Nova Scotia Sports Hall of Fame in 1964. He lived in Liverpool during his retirement and until his death in 1978. In 2018, a statue was unveiled in his honour in his hometown of Liverpool. Photo courtesy of @nsshf

Our holiday schedule is live! Class signup opens a week in advance, so get ready to snag your spots over the next few days! Dec 24 7:30AM | 12:00PM | 1:15PMDec 25 9:00AMDec 26... 10:00AM | 11:15AM | 12:30PMDec 27-30 Regular scheduleDec 31 7:30AM | 9:00AM | 12:00PMJan 1 12:00PM | 1:15PM See more

Since we’re able to open our doors just in time for the holidays, we’re hoping to collect items over the next few days to help out our friends at the HomeBridge Youth Society. Here are some things they’re hoping for (new or unused items only, please!): - Toiletries... - Cold Weather Accessories - Socks / Slippers - Candy - Water Bottles / Travel Mugs - Batteries - Flashlights - Headphones - Books / Comics / Magazines - Anything else you think youth may want or need If you’d like to donate, drop by the studio! We’ll be open regular hours as of Monday. If you’d prefer to come by this weekend, just send us a DM to ensure someone will be there. Thank you so much for your continued generosity!

. . . A N D W E ’ R E B A C K ! Monday, December 21 join us back in the studio as we resume our regular schedule! Restrictions have eased for fitness studios, and we’re so excited to see you again! Just like before, we’ll be enforcing all the proper procedures to keep everyone’s health and safety our top priority.... Sign up for classes ASAP (they’re filling up quickly!), and stay tuned for our holiday schedule. Thanks again to our amazing community for riding this out with us and following along our virtual workouts. Let’s finish 2020 off on a positive note!

U P D A T E D ! Sweat together while we’re apart! Anyone can join us Monday to Saturday for free live workouts here on Instagram. Need some equipment? We may have some spare weights and ropes, so just shoot us a DM if you’d like to borrow.... See you tomorrow morning!

Don’t get any ideas, Mario Laba!

Love this couple!!!

We know it sucks we had to shut down again, but we want to keep bringing our workouts to you! As always, all-access subscriptions are free for annual members and it’s $10 a month for non-members. Here’s to hoping we’re all back together soon https://www.qrulesboxing.com/ondemand

S A V E A L L W E E K E N D ! Now through Sunday, save 25% on gift cards, which can be used to pay for any Q RULES merch, gear, or services! Our gift cards are electronic, so you can just keep the email or print it out at home. If you'd prefer a physical card (makes a great gift hint, hint!), just send us a DM or and we can arrange curb-side pick-up or contactless delivery (within HRM).... Link to purchase in bio. Use promo code BLACKFRIDAY

V I R T U A L I S R E A L I T Y Sweat together while apart! Join us daily for live workouts here on Instagram until we can be together again. Need some equipment? We’re happy to lend weights and ropes, just shoot us a DM!... Tune in tomorrow!

J O I N T H E Q T E A M ! We’re looking for a friendly and energetic person to cover front desk (reception) duties roughly 20-25 hours per week. Here’s the deets: - Availability Mon-Fri daytime + evenings needed... - Customer service experience preferred (but not required) - Love of fitness definitely ideal (it gets pretty sweaty here) - Love of boxing a bonus (but don’t worry, you’ll quickly learn to love it!) - Work out for FREE! Think you’re a good fit? Email [email protected] with a resume and a short blurb about yourself and why you’d like to work at Q Rules.

Yes, It’s hard work, but did we also mention that it is a lot of fun?! . . . @patrickfulgencio ... #qrulesboxing#boxing#downtowndartmouth #cheaptherapy See more

Per today’s update from the province, we’ll be closing the studio after classes tomorrow (Wednesday, Nov 25) for a minimum of two weeks. We’re so grateful for our amazing community you guys have really perservered and helped us keep the studio safe these past few months! But now it’s time to buckle down for a little while and ride out this second wave. And don’t worry! While we can’t be together in-studio, we’ll deliver your sweat sessions virtually just like last time. C...heck out our pro-recorded on-demand workouts (link in bio) or stay tuned for a schedule of live at-home workouts! Stay safe, fighters. We’ll see you soon!

Boxing basics for beginners and anyone who wants to hone their skills. We’ll teach you how to find the right stance, essential footwork, and the two punches that will carry you through most of our classes. Expect some tried-and-true strength and cardio drills to complete this full body workout. BOXING 101 CLASS SCHEDULE Saturday 9:45AM Sunday 1:30PM *NEW*... Monday 6:00PM Visit qrulesboxing.com/schedule to book your spot!

B R I N G T H E G O O D S ! Joining us for a workout? Why not check the pantry to see if you can spare any of these much-needed items! More than ever, our friends at @feednovascotia are relying on the generosity of fellow Nova Scotians to help put food on the tables of those in need - during the holiday season and especially beyond.... Q Rules will be collecting donations now until Christmas, anytime during our open hours. Please give if you can, but there is absolutely no pressure. Thanks in advance, fighters!

If you’re curious about boxing and want to learn the basicsin a fun and safe environment while getting a fantastic workout! our women’s program (as in all those who identify as female) is for you! Classes begin January 11 and run twice weekly for 8 weeks. Mondays & Wednesdays ... 8:30-9:15PM With COVID-19 restrictions in place, the program is limited to 11 participants. Deadline to register is December 20. Sign up today at qrulesboxing.com/women!

With the number of cases raising in the province, we will stay diligent about our Covid procedures: social distancing: limited class capacity & assignment of workout zones desinfecting of all equipment and floor cleaning after each workout masks required when moving around the gym hand sanitizing upon entering and exiting the gym ... contact tracing by workout zone Click on the link in our bio for more detailed information on our guidelines. Thanks all for being respectful of this new reality! . . . @patrickfulgencio #qrulesboxing#boxing#downtowndartmouth #cheaptherapy

The celebrations continue! We’re offering FREE all-levels classes all weekend. All are welcome! (As long as you’re at least 16 years old.) SATURDAY & SUNDAY 8:30AM 9:45AM... 11:00AM 12:15PM 1:30PM (Saturday only) Only 11 spots per class, so be sure to reserve your space at qrulesboxing.com/schedule

P U N C H I N G F E E L S G O O D ! Join Coach Aimée for a feel-good workout combining basic boxing skills, cardio and endurance, and an opportunity to hit the bag while highlighting how lessons learned in the gym can support your mental health outside of it. Themes will include facing fear, doing more than you believe you can, and building strength even when you might feel your weakest. Saturdays at 4-5PM... All levels welcome! Sign up today at qrulesboxing.com/schedule

Happy birthday to us! And a huge thank you to our amazing community for your unwavering support during this bizarre and uncertain tear two. We love you! To say thanks, we’re offering 20% off all punch passes, equipment, and apparel - and we have a fresh new supply of butterfly/bee shirts, tanks, and hoodies! (If you know, you know. Get ‘em while they’re hot - and still available). If purchasing online, use promo code 2YEARS at checkout.

If you even dream of beating me you'd better wake up and apologize." - Muhammad Ali. . . . @patrickfulgencio ... #qrulesboxing#boxing#downtowndartmouth#selfdistancing#footwork#punch#cheaptherapy See more

N E W C L A S S A L E R T ! This is a class for beginners (or those who want to hone in on their technique) who have their foundation down and are ready to build. Boxing 201 will expand on the basics taught in Boxing 101 (stance, basic footwork, and the jab cross) by introducing: Lead and rear hooks... Changing angles the pivot Basic defence slips and rolls Body shots hooks to the body This class will incorporate what is learned in Boxing 101 with these more advanced skills through technical rounds on the heavy bag and more advanced combos to tie everything together. As always, participants will get a chance to get their sweat on by including elements of endurance, strength, and conditioning. See more

2020 has been a rough one, friends. There are so, so many important causes in need of your attention and your generosity. This one is pretty near and dear to us. Join us Sunday for a series of all-levels donation box classes, open to everyone, at: 8:30AM ... 9:45AM 11:00AM 6:00PM We’re covering class fees, but ask you to consider making a donation. We’ll be passing along all funds raised to the Lebanese Red Cross. Donations can be made in studio (cash or card) or by e-transfer to [email protected]. Book a spot now at qrulesboxing.com/schedule!

Rise’n Grind. . . . #qrulesboxing #boxing #downtowndartmouth #risengrind#mountainclimbers

When coming, going, or moving around the gym. NOTE! You do not need to wear your mask while in your workout zone.

T H A T N E W N E W Starting this weekend, we have a few new additions to the class schedule most notably BUBBLE PADS! That’s right, pad work is back. But with some super strict guidelines to keep everyone happy and healthy.... *This advanced class is restricted to members and pass holders (no drop-ins or 2 week trials permitted). Boxers must be in good standing with the gym (respectful, attentive, and ready to learn). Class sign-up is limited to 5 boxers. You must bring your own partner, and your partner must also be a Q Rules member in good standing. Q Rules is unable to provide you with a partner, so ensure you make arrangements before signing up. To confirm only ONE partner needs to sign up. Please remember: Pad Work is a PRIVILEGE, not a right. These guidelines are in place to protect the gym as well as our participants. If our guidelines are not respected, we reserve the right to refuse entry into class.

Sign your budding boxer up for a week with Coach Jayke! They’ll learn the fundamentals (like stance, footwork, basic punch combos) in a fun, effective, and safe environment. We’ll be running three one-week camps in August, Monday to Friday, 1:30PM-3:00PM for all youth age 10-15. In an effort to make our camp available to as many youth as possible, Q Rules will cover the fees for two participants in each of our three camps. Learn more and apply at qrulesboxing.com/youth-camps.... D A T E S Camp 1 August 10-14Camp 2 August 17-21Camp 3 August 24-28 C O S T $200 + tax Includes gloves and wraps to keep! Already have a pair of gloves? Just pay the $150 camp fee. Only 8 participants per camp, so be sure to register soon! For full details and to register, visit qrulesboxing.com/youth-camps.

A N O T H E R R O U N D ! You want more boxing?! You’ve got it! We’ve adding a second summer session of our beloved 8-week women’s boxing program. If you’re curious about boxing and want to learn the basics while getting a fantastic workout! our all-female (including those who identify as female) program is for you!... Classes begin July 26 and run twice weekly for 8 weeks. Wednesdays - 8:30-9:15PM Sundays - 3:00-4:00PM With COVID-19 restrictions in place, the program is limited to 10 participants. Sign up today at qrulesboxing.com/women

Check out Laura and Mario repping the gym on @globalhalifaxnb @mr_laba_laba @lauralovesbodhi

W O M E N ‘ S P R O G R A M Back by popular demand! We’ve decided to run a summer session of our beloved 8-week women’s boxing program. If you’re curious about boxing and want to learn the basics while getting a fantastic workout! our all-female (including those who identify as female) program is for you!... Classes begin July 13 and run twice weekly for 8 weeks. Mondays - 8:30-9:15PM Thursdays - 8:30-9:30PM With COVID-19 restrictions in place, the program is limited to 10 participants. Sign up today at qrulesboxing.com/women

I T ‘ S B A C K ! Get out of the gym and into the fresh air for a wicked workout (and dose of Vitamin D!). Outside the Box is an hour-long class that starts and ends on the bag. In between, you’ll tackle a variety of boxing and boot camp drills outdoors - usually in the ferry terminal park. In case of rain, the whole class will take place in the studio. ... Every Tuesday and Thursday at 5:45PM. Like all classes, Outside the Box is limited to 10 participants, so be sure to sign up early!

B A G W O R K It’s been almost a month since we reopened our doors. Some things have changed. Every class focuses on the bag. It’s amazing how much you can sweat in a 45 minute class! Some things stay the same. Our members come to class ready to work hard, have fun, and leave a puddle of sweat under that bag. ... @patrickfulgencio #bixing #fighthard #hiit #nsfitness #qrulesboxing #bagwork #bagdrills #downtowndartmouth

Kick your team training up a notch with the Q Rules fighter’s workout. No matter your sport, the total-body boxing workout offers a wide range of skills and drills to compliment any athlete. Your action-packed 60 minute session will build: Endurance, Strength, Flexibility, Agility, Balance, Coordination, and Mental Toughness. Plus, we can customize the camps based on your team's needs and number of sessions. SCHEDULE & RATES... Monday to Friday 9AM / 10:30AM / 1:30PM Contact us for potential weekend availability. Cost $15/person for 1 session/week $12/person for 2 sessions/week $10/person for 3+sessions/week DM or email [email protected] for more info and to book!

For all the white allies out there, please read what our friend and colleague, Jill, wrote. It is sure to resonate with many of us. Let’s be better. Thanks @jillcaldwell__ for sharing your insight.

#tbt to that time we had @heyokaytk in da house! Can’t wait to throw another one of those when the time is right. . . . #qrules #boxing #dartmouth #novascotia #firstanniversary#djparty#qrulesboxing

All the perks of our annual membership, but with an easy-breezy summer-friendly commitment level. Plus it’s $75 off! (Compared to three one-month passes). Pass is valid for 3 months from date of purchase. But hurry! Offer ends on June 30. Head to qrulesboxing.com/fees to purchase!

N E W G U I D E L I N E Classes are still super limited, and we want to give as many boxers as possible an opportunity to work out. Please sign up for just one class per day. If you want to come back for a second class, let us know while you’re at the studio for your first class. We’ll check the numbers and do our best to fit you in.... If you join a class waitlist and a space becomes available, you’ll receive an email and/or text (make sure you’ve signed up for our notifications!). Thank you for your patience and support as we work through ways to make the best of the current situation!

W O A H . It’s finally time. We’re back, baby! And we are so, so excited to see all your sweaty bodies back in here! But first, some important notes:... 1. Please read our studio guidelines at qrulesboxing.com/guideline (link in bio). We must all do our part to stay safe, so we can continue doing what we love. 2. Classes are VERY limited right now. Just 10 participants. No exceptions. Please book online to ensure your space. Cancel ASAP (at least 2 hours before class) if you can’t come, as someone will definitely want your spot. 3. Please be patient. Again, classes are limited. We know there will be frustrations around this, as many people will not be able to attend classes as they were accustomed to pre-pandemic. Bear with us as we push through and find ways to increase class size as provincial restrictions are updated. 4. Wash yo damn hands! And keep that chin down. See you tomorrow!

U P D A T E ! As you’ve probably heard, fitness studios have been given the green light to reopen with proper distancing and cleaning protocols, of course. We don’t have an exact date for you just yet, but know that we’re hard at work adjusting the studio and class structure to ensure we deliver the most effective workouts possible, while keeping everyone happy, healthy, and safe. Stay tuned for more updates and information!... Who’s ready to come back?!

Happy Mother’s Day to all the kick ass moms out there who keep fighting, no matter what! @patrickfulgencio . . . .... . #qrulesboxing #boxing #boxers #moms #women #dartmouth #halifax #novascotia #qrules #strongwomen #mothersday See more

Meet Laura and Nicole May’s Members of the Month! These guys have inspired us during the lockdown with their dedication, enthusiasm, and humour in these strange times. Best friends since age 12, Laura and Nicole have done a lot together over the years including joining a martial arts program that eventually lead them to Q Rules. Before and during COVID-19, boxing has brought consistency and structure to our lives. It adds routine and gives us something to look forward to..., whether we're working from home or at the office. Boxing is empowering too; I am an engineer and Nicole is a lawyer, and it feels so good to train with amazing women coaches and business owners and fighters (and Greg too!). It's something we can take with us out of the gym and into our days at work and the rest of our lives. Thanks for sharing your post-workout pics and keeping US motivated too!

Calling all Moms, Moms-to-be, Mom-like people, and Mom-lovers! We’re excited for the time when we can all be together at the studio again, and we want to share that excitement with you and maybe help you share it with a loved one! From now until end of day Mother’s Day (that’s this Sunday CALL YOUR MOM!), SAVE 20% on gift certificates. (So, $80 will get you a $100 dollar gift certificate. WOOT!). Spend at least $30 and we’ll throw in a FREE pair of hand wraps. Purchase on...line (https://rb.gy/ybouqp) using the promo code MOTHER. We’ll be at the studio for curbside pickups Thursday and Friday from 3-6PM if you’d like to grab your gift certificate (and wraps). Otherwise, just print your receipt to redeem it when we re-open.

The guys over at @eggweights sent us 2 pairs of these bad boys. They fit nicely into the palm of your hand and the new flat version allows you to wear them inside your gloves, protecting your hand and strengthening your punches with every rep. Or use these solo win shadowboxing for some extra resistance! We want to see a one minute workout from you! Throw your favourite combination, add some strength and endurance moves and show us your style. Tag @qrulesboxing and show us y...our stuff. To enter you must be following us and live in HRM.

If, like us, you’re still reeling from recent events, please tune in tomorrow as we try to bring a little balance back with a live Fight to Flow class. 6:00PM Join Laura here @qrulesboxing for 30 minutes of punch therapy. 6:35PM Jump on over to @halifaxyoga to join Amanda for 25 minutes of healing yoga.... These sessions are for everyone, at no charge, though we encourage those who are able to pay it forward with a donation to any of the charities supporting the victims of last week’s massacre.

It’s a sad time for Nova Scotia, and our hearts are with the victims and their families. We’ll stay strong together and get through this as we always do.

We agility ladder drills but not everybody has one of these at home. It’s pretty easy to make your own with some tape or chalk. Add these drills to your work out for added foot speed, conditioning, or to bring your boxing up a level! 1. Forward movement... 2. Lateral plank walk 3. Step in - combo- move out and J Step (+ push up) 4. Roll & punch. Add some resistance by using hand weights or @eggweights to strengthen the shoulders and up that calorie burn. Make your own ladder! Show us your own drills and tag us so we can steal them! #qrulesboxing #agilitytraining #eggweights #boxing #covidhomeworkout #agilityladder #footworkdrills #boxingdrills

Happy Easter, fighters! Today is a fun opportunity to incorporate one of my favourite props when training: @eggweightsboxing 5x5 5 ROUNDS 5 MINUTES RACH!... Each round is broken up into five minutes of activity. Do the same round five minutes on a heavy bag, with a partner holding pads, or solo with just your hands or added resistance. 1: jab- step back then back in 1-2-rear uppercut - cross 2: Single leg lateral hop with a hinge at the hip and touchdown with the opposite hand 3: Jab - side step- 1-2-hook to the body- cross 4: 180 degree jump with a walkout to push up 5: 2-3-overhand right (or left for southpaws) - hook - cross Enjoy! #covidhomeworkout #boxing #eggweights #hiitworkout #boxfit #southpaw #qrulesboxing

Happy Easter y’all! Going down memory lane this weekend. Remember when we were able to punch each other in the face?! We miss you all dearly and can’t wait for the next Queensberry Beers, it’s gonna be a good one!

Another Pyramid! hey guys, time for another pyramid style work out. This time we start with a one minute warm-up climb all the way up to six minutes of activity and then travel all the way back down to finish with one minute again. This workout comes from last nights live session so check it out so you can follow along in real time with Greg and Laura. Or take a look at the description below and do your best :-) 1 min: jacks/run on the spot... 2 min: weighted rhythm punching/standing crunches 3 min: 1-2-1-2-3-up-3 / side squats 4 min: Tabata Sprawl/mountain climb/lunges * rhythm punching on the breaks 5 min: build a combo Every minute we add a punch to build up to a five punch combo. Start with 5 box jumps, step ups, or squat jumps and decrease by one every minute as you add more punches. 2-3-2- move-2-3 6 min: 2 min box/2 min lunges/2 min box Two minutes of straight Boxing on the bag, with a partner, or on your own with weights or just your hands. Take a break with one minute of static lunges per leg and then finish with two minutes of punches either switching partners or solo. 5 min: 1-2-1-2-3 + burpees start with the big combo for the first minute and doing Burpee. Next minute remove the last punch for the combo and add a Burpee. By the end of this five minute round we are only throwing a single job but doing five Burpees. 4 min: Tabata really basic round of all we did punches and squat to Sproles on the breaks. 3 min: core 30 seconds each: crunches, leg lifts, bicycles and repeat 2 min: non-stop punching 1 min: plank

P Y R A M I D We’ve got a 29 minute workout Starting with a five minute circuit and dropping down by one minute every round and then moving back up to finish with a five minute circuit. complete this work out with Greg and Laura while the live video is still up or take a look below for details:... 5 - warm up 4 - Tabata 3 - combo/broad jumps 2 - sbx 1 - chair 2- sbx 3 - combo/ lunges 4 - Tabata 5 - Freddy

C O U N T D O W N Warm up: 5 min of skipping, movement, or whatever it is you need to get yourself ready to work out. SBX: 3 min of combinations and movement to wake up your boxing brain and to prep your body to throw more punches.... The Work: 100 rhythm punches 10 squat jumps 10 speed punches 10 jumping jacks 10 combinations 10 push-ups 10 crunches 10 bicycles 10 glute bridges 10 plank shoulder taps Next round: 90 rhythm punches 9 exercises That’s right! We are going to whittle our number of repetitions all the way from 10 down to one. So your last round should be 10 rhythm punches and one of each exercise listed above. Tell us how you did and how long it took you to get through the work out. Bonus points for adding five minutes of skipping at the end and don’t forget to stretch :-)

W O R L D H E A L T H D A Y We’re fighting for our hardworking medical professionals, who are battling COVID-19 on the frontlines. We’re fighting for our small but mighty community, who are making the best of these tough times.... We’re fighting for our devoted members, who give us the strength to keep going. We’re fighting for our friends, our family, and ourselves, so that we can stay healthy and be together again. Stay safe. Stay home. Work hard. Breathe. Happy World Health Day from your Q Rules fam

Let’s get it done! Warm Up (2 x 3 Min rounds) Shadowbox ... Round 1 (3 min/30 sec intervals): 1 punch/2 punches/ 3/ up to 6 punches Round 2 (3 min/ 30 sec intervals): Movement/punches Core (3 min, 1 min per exercise, repeat once) Sit ups Leg raises Plank Upper Body with weights ( 3 min, 15 sec intervals): Rhythm Side raises Milk the goat Body punches Tabata: Burpees Tuck jumps Lunges Mountain climb Start back with mountain climb and make your way back up More weights( 3 min, 15 sec intervals) : Chest press Bicep curls Tricep kickback Renegate Row Push up BURN Round 1 (3 min, 15 sec intervals): Squat & punch, rhythm head, rhythm high Round 2 (2 min, 15 sec intervals): Speed/move Round 3 (3 min) Shoulder boulder - 10 punches/ 1 burpee, 20 punches/ 2 burpees, etc. Round 4 (3 min) Repeat shoulder boulder from the higher number of punches you did Walk it out & Stretch!

It's a build a combo type of Friday. Tag us with your combo, we want to see what you came up with! In between every round: 20 plank jacks/ 40 mountain climbs (20 on each side)/ 5 push ups ... Warm up Round: Your pick - movement or skipping Movement & Footwork Rounds Round 1 (3 min, 30 sec intervals): double jab,move/ 1-2,move/ 1-2-3, move Round 2 (2 min, 15 sec intervals): Fast feet/1 burpee/speed/1 burpee Round 3 (3 min, 30 sec intervals): 1-2-roll-roll-move/ ins & outs - slip-slip Build a combo Rounds Round 1 (open round): build your combo, max 8 punches and/or movement Round 2 (3 min) refine your combo, find you cadence Round 3 (3 min, 30 sec intervals): technique/speed/ power all with the same combo Recovery Rounds 3 min chair 3 min rhythm punches 3 min plank

3-2-1 Workout If you missed the live workout on Tuesday here’s a recap: We have a 3-2-1 format that makes it all fly by. ... Warm-up: 3 min/ 30 sec of each move - skip - jacks - mountain climb - quick feet - rhythm punch - plank 2 min / 20 sec each - jacks - mc - punch 1 min/ 10 sec each - jacks - quick feet - punch Strength: 2 min Rd x 2 Do the first exercise for 30 seconds, the next exercise for 20 seconds, the final exercise is a print out of speed punches for 10 seconds. Repeat each round twice. 1. 30 sec squats 20 sec split jumps 10 sec burnout punches 2. Push ups Dips (on chair or low table) Burnout 3. Sit ups Plank Burnout Remember that each round is two minutes so after the first banana punches you go right back into the first exercise. Technique We are using the same format 30 seconds, 20 seconds, 10 seconds. 1 30 sec: 1-2-3-2 20 sec: rolls (slip punches) 10 sec: speed Repeat 30 sec break then repeat 2 min round again or switch pads and gloves with your partner. 2. 1-3-2 Uppercuts/body shots High knee Cubans Finished: 90 seconds of Rhythm punching with a Burpee every 20 seconds or so. If you have a partner one of you pick up the Pats a call at the party when you want to see your partner suffer! Switch partners when you’re done or if you are flying solo then tough luck because you are doing it again :-)

Meet Mike from a safe distance, of course! Teacher by day and beast by also day. He’s been a devoted member since he walked into Q Rules back in October friendly, hardworking, eager to learn, blah, blah, blah but let’s get to what really stole our hearts: his sick hand skills! We recently challenged our members to the old ‘ball drop’ hand-eye coordination drill, and it wasn’t that Mike simply set a new club record, it was his delivery, enthusiasm, and then the surpris...e at the end. If you haven’t seen his video, check it out in our posts. It’s filled with the kind of warmth, optimism, and spirit we all need these days. Stay fun, Mike! Thanks for being part of our team. I’ve always been an active person and grew up playing competitive sports. After blowing out my knee in my late 20s I found myself unable to play any sports that involve running, but I still wanted to stay active and get in shape. I guess I could have joined a traditional gym but I’m not really a gym guy. I’ve always thought lifting weights was boring, so when I heard about a boxing gym in the area I decided to check it out. I’m motivated by self-improvement. As competitive as I am with other people, I am most competitive with myself. As long as I’m striving to be better today than I was yesterday, I feel like it’s been a good day. Boxing isn’t exactly easy and there’s something very gratifying about choosing to do something difficult week after week, month after month. It’s helped me realize that I’m stronger than I thought, and that I should welcome the opportunity to do difficult things in other areas of my life as well.

COVID HOME WORKOUT: MORE STUFF WITH GREG!

JOIN US ON INSTAGRAM TONIGHT AT 6PM FOR A LIVE WORKOUT with GREG and LAURA!

Hey team! Keep up the good work! . Some mistakes might have crept in the video. In doubt, follow the written workout below! Warm up 3min/15sec intervals ... Shuffle/pendulum/high knees/jumping jacks Shadowbox - 3 rounds, 2min/30sec intervals Round 1: short punches/long punches Round 2: movement/rhythm (whole round with weights) Round 3: freestyle Workout Rounds - 5 rounds Round 1, 2 min/30 sec intervals: sit ups & punches/plank Round 2, 3 min/30 sec intervals: Cubans/ walkouts/ mountain climb Round 3, 2 min/30 sec intervals: high & low boat/ superhuman/ high & low boat/ toe touch Don’t be shy to repeat this one! Round 4, 3 min/30 sec intervals: chair & punch/ jump squats/ jump turns Round 5, 2 min/ 30 sec intervals: rhythm/speed Technical Rounds - combo 1-2-1-2 Round 1, 2 min: technical Round 2, 3 min/ 15 sec intervals: technique/power/speed Round 3, 2 min: add movement to combo

We love downtown Dartmouth and the neighbouring businesses here! In an effort to help out our friends and keep those punches flying we are auctioning off an amazing package for the duration of our closure here at the gym. You may borrow our heavy bag stand, choice of bag: 100 or 150 pounds, and a pair of gloves if you need them. We will deliver and set up your new home Gym provided you Ken make us feel safe and keep your distance while we are dropping off the goods. Once our ...gym reopens we will pick up the equipment and put it back into storage. Highest bidder wins these items and 1 million high-fives once we are loud contact again :-) Message us or comment below for details. #halifaxnoise #halifaxnoisesports #downtowndartmouthbusinesscommission #downtowndartmouth #halifaxfitness #boxing #boxfit #heavybagworkout #qrulesboxing

The weather is getting nicer and now is a great time to start getting outside for some of these isolation workouts. Warm: 5 minutes of skipping, or better yet, go for a jog!... Warmer: Movement Tabata 4 minutes (20 on 10 sec off) - jacks - quick feet - mountain climb - punches Strength: 3 rounds - walking lunges (20) - run back to start - burnout 100 speed punches Combo: 3 x 3 min rounds 1-2 step forward 1 -2 step forward, 1-2-3 Give yourself a little bit of space to move forward. This combo is all about hunting down your opponent and pushing them back. Throw two straight punches then move forward immediately throwing another two straight punches so forward again and finish with the job, cross, hook. Take the first round to get used to moving forward, maybe just do the footwork and don’t throw any punches. Stay balanced the whole time, keeping your front foot flat when you step in, chin down, hands up. More strength: 3 Rounds - Modified pistols squats x 10 - in and outs x 10 - boat pose with weighted punch burnout Finisher: 2 x 2 min rounds Thrill today’s combo two or three times in a row moving in one direction. When you get to your target distance - maybe the end of your room, end of your driveway, or something you have marked in a park, jump down into a sprawl, pop back up and flip over to the opposite direction. This finisher should get your heart rate way up there with the addition of these sprawls. Bonus points if you make it a Burpee or a push-up. Watch the video for out of detail on every component of this workout. Hope you guys enjoy it and are able to get outside and enjoy the sun :-) Big thanks to my cameraman today @og_original_greg #halifaxfitness #cornavirusworkout #isolationworkout #boxing #boxingdrills #qrulesboxing #downtowndartmouth

R E S T O C K E D ! Ball caps and toques are back, and we have a full size run of both hoodies (Logo + Peace Love Boxing)! Shoot us a DM or email to purchase.

S P E E D Today’s at home workout has a focus on speed. We’ve got drills to wake up your feet, your reflexes, and a simple combo that combines it all. ________________________________... We broke up almost every round into 4 minutes - #tabata style: 20 sec on/ 10 off There are a lot of great Tabata playlists on #spotify and #applemusic so find something that will get you going and keep you motivated :-) Round 1 20 sec each/10 sec break 4 min Quick Feet Lateral Bounds Split Jumps Sprawls Round 2 20 sec each/10 sec break 4 min Alternate between: - Light SBX/footwork - Full our speed punches * aim for 100 punches Round 3 20 sec each/10 sec break 4 min Alternate: - weighted punches easy - weighted punches fast tempo and high knees Bonus: see video for more ideas if you have a resistance band, a partner, or both T E C H N I C A L 3 x Rounds 30 sec drill 30 sec freestyle You have 3 rounds of shadow boxing, bag work, or pad work depending on your own home situation. Today’s drill is: Jab, step backwards away from your opponent, step back in with a jab-cross. It’s a pretty basic drill but it’s going to get your heart rate way up with all the movement involved. You are going to need to step back quickly after your jab then explode forward with a jab-cross. Give yourself another drill to alternate throughout the round. It’s your work out and I want you to determine what you need: one minute, two minutes, three minute rounds. Hell! Make it five minutes! F I N I S H E R 2 more tabatas!!! 4 min: 20 sec pulsing squat 20 sec mountain climb 4 min: 20 sec push ups 20 sec knee tucks Enjoy, take a post-workout pic, give us a like, send us a message, and see you next time! #qrulesboxing #downtowndartmouth #boxingdrill #boxing #homeworkout #halifaxfitness #canfitpro #partnerworkout #isolationworkouts

Hey team, I made a video tutorial for a DIY double end bag and slip ball. Once you've got yours up, take a video and tag us in it so we can see you in action. Stay safe and keep punching! NOTE: I had to cut out some parts and speed up the video to meet the length requirements of Instagram. If you need clarification or have any questions, please DM me @mr_laba_laba. Enjoy!