The power of eight: a new class to combat your gym apathy

The Eight Limbs Method is the smartest way to up the intensity and fight the plateau this autumn

Sometimes even the hardiest of gymgoers need an extra push. September was all about getting back in the studio and setting new goals, but after six intense weeks of HIIT workouts, your gains are stalling and you’ve reached sticking point.

To combat the plateau you have to hit harder in the boxing ring, and for many of the capital’s top trainers, this means upping your points of contact from two to eight.

It’s called The Eight Limbs Method, and for Londoners in the know it’s the smartest way to up the intensity this autumn. They say it’ll help you move faster, push harder and sharpen your reaction times. You just have to split things up. For athletes familiar with Muay Thai, it’s an age-old technique: a traditional combat discipline known as “the art of eight limbs” because it uses eight points of contact: fists, elbows, knees and shins — as opposed to two points (fists), or four points (hands and feet).

Another Space has refashioned this into a modern-day HIIT class. The 45-minute workout, called Another Round, launched last week and is all about perfecting your technique to get you fighting fit. Agility is key: the session begins with fast-paced footwork drills before moving on to hand-eye co-ordination work using tennis balls — crucial for boosting reaction times, says instructor Jamie Ray.

Next is combat work, and this is where the real magic comes in. Partner up with pads and gloves and use your fists, elbows, knees and shins. Ray says this spider-like technique will get you “fitter, faster and stronger” than the traditional boxing methods used in their standard HIIT class.

It’s a full body workout, and much more challenging, says Alex Nicholl at BXR training gym in Marylebone, which incorporates the method into its elite Muay Thai Skills class every Wednesday morning and Thursday afternoon.

Pairing these high-intensity rounds of kicks, punches, knees and elbows with bodyweight exercises and core drills is an “efficient way to burn fat and lose weight”, he explains. It also builds your core flexibility and overall strength as it uses all the striking elements of the human body — a more challenging workout whatever fitness level you’re at.

There’s a more interactive element too, says Ray. Agility drills paired with partner work is perfect bonding with your fellow classmates, especially when you’re all sweating out your hangovers at 11.15am on a Sunday. Harness the power of eight.

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