Punch & Power: Seated Boxing Program — A 30-Minute Seated Boxing Class for Seniors & Memory Care

Gloves off — this class uses none 🥊

 

Punch & Power is a complete 30-minute seated boxing class for senior living and memory care, built on Rock Steady Boxing principles: big movements, strong rhythm, voices up. Every punch is thrown from the chair, no equipment is required, and you don't need a minute of boxing experience to run it — the exact words to say are written out for you.

 

The class at a glance:

Warm-up (5 min) · Boxing rounds (18 min) · Cool-down (7 min)

 

WHAT'S INSIDE

- Facilitator guide — what it is, who it's for, what you need (nothing! optional pool noodles as soft targets), and room setup

- Class-at-a-glance — the full 30-minute map: warm-up, five boxing rounds, cool-down, plus 20-minute and strong-day options

- Full instructor script — word-for-word warm-up cues: seated march, shoulder rolls, neck turns, wrist circles, shadow warm-up

- 8 seated boxing move cards — Jab, Cross, Hook, Uppercut, Jab–Cross Combo, Hook–Uppercut Combo, Speed Bag Circles, and Defensive Duck & Weave (seated lean), each with a simple count or rhythm and one memorable cue ("Stir the pot." "Scoop it up — ring the bell.")

- 2 combo rounds — putting the moves together to music counts, with call-and-response coaching tips

- Cool-down — champion breathing plus gentle stretches, all scripted

- Safety & teaching notes — Parkinson's-aware coaching (amplitude, rhythm, voice volume), memory-care adaptations, when to skip or pass, hydration

- Staff quick-reference one-pager — class map + cue cheat sheet, ready to tape inside a cabinet door

 

All seated. Memory-care friendly. Passing always welcome. Instant download PDF (10 pages, US Letter).

 

Designed by an Activities Director in memory care 🦊

 

Digital download. Instant delivery.