Classes by Rob Couzens

Classes by Rob Couzens

Rob is a Vancouver native and competitive boxer with more than 15 years of experience in the ring and over 120 fights under his belt. Since attending his first boxing class at age 12, Rob developed a lifelong love for the sport and has competed at both national and international events. A member of Team Canada, Rob is a four-time Gold Canadian Championship Champion, seven-time Provincial champion, and four-time Golden Gloves Champion among other notable tournaments. Aside from continually progressing in his personal skill and performance, his long term goals focus on coaching the next generation of boxers. He believes everybody can benefit from the discipline of the “sweet science” of boxing that transformed his own life. Rob makes this commitment to community evident through the time he spends supporting local youth and in his work with the Vancouver homeless population. Outside the ring, Rob uses movement to stay creative, find longevity and ease in all aspects of his lifestyle, and enjoy the things he loves: an avid sewing hobby, garage barbering, taking photographs, yoga, skipping, and of course, boxing.

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Classes by Rob Couzens
  • Meet Your Teacher | Rob (1 Min)

    Rob Couzens is a Vancouver native and competitive boxer with more than 15 years of experience in the ring and over 120 fights under his belt. Since attending his first boxing class at age 12, Rob developed a lifelong love for the sport and has competed at both national and international events. A...

  • Welcome to Boxing Foundations with Rob

    Champion Kickboxer, Rob Couzens welcomes you to his program, Boxing Foundations.

  • How to Get the Most out of the Boxing Foundations with Rob (1 Min)

    Rob introduces you to her program, Boxing Foundations, where to start, what you can expect, and encourages you to get started.

  • Mornings with Rob | Easy Stretching & Boxing Footwork Class (4 mins)

    Get your morning started with Rob moving through some gentle full body stretches, deep breathing, mobility work, and a fun footwork series to leave you feeling energized and ready to take on your goals for the day.

  • Middays with Rob | Chair Strength & Cardio-based Boxing Class (5 Mins)

    Rob takes you through a quick practice working on skill, mobility, and cardio, all from your chair. This practice includes variations on cat/cow, twists, forward folds, and shadow boxing.

  • Evenings with Rob | Boxing Conditioning & Mobility Class (6 Mins)

    Rob guides you through a short training session to work on your conditioning and mobility. Beginning with a move you might expect from boxing training, skipping (don't worry if you don't have a rope), before moving on to some moves you might not associate with a boxer; Bird Dog, Prone Extensions,...

  • Stick It with Rob Couzens (22 Mins)

    After a boxing Warm Up sequence to get your body in gear, Rob will guide you through a series of core conditioning rounds and jab combinations. Whether this is your first time throwing a punch or you’re rediscovering combat sports, challenge yourself to focus on quality and control with each dril...

  • Power Punch with Rob | Boxing Class (22 Mins)

    Power Punch with champion boxer Rob Couzens will focus on introducing the Cross and building strength and endurance in your boxing practice. After a dynamic Warm Up sequence to find your boxing rhythm and wake up your body, move between intervals of core strengthening exercises and powerful Cross...

  • Up & Under with Rob | Intermediate Boxing Class (22 Mins)

    This one’s all about the Uppercut! Activate your full body and strengthen your core with high-intensity intervals matched to support your boxing practice. This core work will challenge large muscle groups and energize your full body, providing the fuel for strong and intentional Uppercut combinat...

  • Around the Guard with Rob | Cardio Boxing Class (22 Mins)

    Get warm with a series of intentional boxing warm ups before jumping into a high-intensity practice with champion boxer Rob Couzens to learn a strong Hook. Explore and challenge your athleticism between conditioning drills and engaging boxing combinations. These powerful sequences will develop co...

  • Warm Up with Rob Couzens

    Incorporating a dynamic Warm Up prepares your body for the upcoming workout and reduces the likelihood of injury. Our Warm Up will include Hip Rotations, boxing punches, and a calisthenic routine to engage various muscle groups and begin opening your range of motion. Give yourself space to make p...

  • Cool Down with Rob Couzens

    Incorporating a Cool Down practice transitions your body into a state of rest and reduces the likelihood of injury as you recover and resume your daily activities. This full-body Cool Down will include skipping, boxing drills, and a deep breathing exercise to loosen up large muscle groups, gradua...

  • Around the Guard Practice with Rob | Boxing & Conditioning Class (13 Mins)

    Explore and challenge your athleticism between conditioning drills and engaging boxing combinations. These powerful sequences will develop coordination and strength in your boxing practice and improve your performance in everyday movements. Around the Guard introduces the Hook and teaches the fol...

  • Power Punch Practice with Rob Couzens

    Power Punch with Rob will focus on introducing the Cross and building strength and endurance in your boxing practice. Move between intervals of core strengthening exercises and powerful Cross combinations. Finish off with intention in a low impact Cool Down to take advantage of the work you’ve pu...

  • Up and Under Practice with Rob Couzens

    This one’s all about the Uppercut! Activate your full body and strengthen your core with high intensity intervals matched to support your boxing practice. This core work will challenge large muscle groups and energize your full body, providing the fuel for strong and intentional Hook combinations...

  • Stick It Practice with Rob Couzens

    In this Practice, Rob will guide you through a series of Core conditioning rounds and Jab combinations. Whether this is your first time throwing a punch or you’re rediscovering combat sports, challenge yourself to focus on quality and control with each drill, narrowing in on form during dynamic b...

  • Where It Counts with Rob | Full Body Boxing Class (22 Mins)

    Go all out with this full-body boxing workout. This practice combines quick, intense sets of core conditioning exercises with powerful combinations and footwork. Where It Counts will not only build muscle groups across your entire body, but also give you confidence and strength in your boxing pra...

  • Learn the Mindset of a Boxer to Move Through Challenges in Your Life

    Team Canada boxer Rob Couzens examines the mindset that has helped him become a champion to help you develop your mental toughness both in your practice and in your everyday life.

  • Power Breathing with Rob | Dynamic Breath & Conditioning Class (4 Mins)

    These fundamental breathing techniques will prepare your body for a well-rounded practice. Integrating these elements into each movement will allow you to flow through each movement, performing each strike and combination with ease, strength, and confidence.

  • NEW | Learn How to Train like a Boxer with Rob | Conditioning Workshop (4 Mins)

    Rob educates you on the importance of conditioning for a boxer and why he has chosen to include the specific conditioning movements in his Boxing Foundations program. Knowing why you are moving in a certain way will give you confidence and purpose to continue working on these fundamental techniques.

  • NEW | Learn Modifications of Boxing Foundations with Rob (4 mins)

    Rob takes you through some of the common mistakes that beginner boxers make, learning how to break your technique down incrementally, work at your own pace, modify the conditioning movements to your body, and giving yourself permission to be a beginner - boxing is for everyone!

  • NEW | Learn How to Throw a Punch with Rob | Jab Workshop (4 Mins)

    Rob breaks down the foundations of the fundamental punch, the Jab. Your Jab is the number one punch in boxing and is thrown with your dominant hand. Learn how to execute your technique properly, defend yourself, and incorporate footwork. This is all about repetition and finding your form, just jab!

  • Learn Stance and Guard with Rob (2 Mins)

    The Stance is the foundational position in boxing. Every movement starts here. Find your dominant hand, and step your opposite foot forward to stagger your stance. Both feet will face forward, angled slightly towards your dominant side. Find balance here, shifting your weight to the balls of your...

  • Footwork

    In boxing, staying in a solid stance is crucial to your performance; crossing your feet can compromise your balance. No matter which direction you move, the same rules apply: Push, step, drag. Starting in stance, start by moving forward. Push off your rear leg to step forward with your leading fo...