The Fusion Workout That Promises To Burn Up To 1,000 Calories In A Single Class

Kick those New Year’s resolutions into high gear with Núcleo Fitness, Toronto’s one-and-only boxing and indoor rowing fusion fitness class.

Core Photo Credit: Núcleo Fitness

Núcleo Fitness launches new box-row fusion class – and it’s not like anything you’ve ever tried before

I am a fan of fusion workouts that target your core, so if you are anything like me, then you will love Núcleo Fitness’ newest fusion class, Box & Row.

Marlene Kadin (@nucleopilatesrow), Pilates and rowing instructor and owner of Núcleo Fitness, and boxing coach and personal trainer Daryl Mack (@builtbymackfitness), are changing up the fusion game with a unique combo of boxing and rowing – and the caloric burn is, well, a hit!

“I am totally pumped to be the one and only boxing and indoor rowing fusion class in this country,” says Kadin. And with this class operating on a different level of intensity and intervals that will keep your heart rate high and steady for a solid hour, meaning you could burn between 600 and 1,000 calories.

This studio may be known for its different fusions (in particular its pilates and indoor rowing class) that combine core strength, power and endurance for an overall full-body workout, but this class in particular takes “core strength” next-level. Núcleo is the Spanish word for “core,” so it is no wonder this class (and the other classes on their menu) is core-focused.

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And just how effective is this killer-core combo?

“The rowing stroke requires intense pelvic floor work to hinge forwards and back, while the rotational work in boxing engages the obliques – so, the combo offers rounded core work,” says Kadin.

Not only do both activities target the same areas, but a strong mind-body connection is really the key factor when it comes to developing a toned core. “They pair very well together and offer the client the opportunity to alternate between seated and standing positions, which is good for the hip flexors, and for teaching the client how to find their deep core muscles when standing and sitting – establishing that mind-body connection faster,” she says.

And while this combination may be new, that’s what makes it so challenging and fun. “Both sports require full body movement and both have a special focus on core strength and cardiovascular conditioning. It also doesn’t hurt that they are both very fun,” adds Mack. But in order to target your core properly, here are a few boxing and indoor rowing techniques you should know.

The boxing expert says:

  • Start at your feet.“A properly thrown punch engages far more than just the core,” says Mack. “When throwing a right cross, starting from the bottom up you have to use your calves, quads and hamstrings, and then moving into the core area with the rotation of your hips and glutes, you engage your transverse abdominis, your obliques, rectus abdominis and then your upper body and arms.”
  • Boost your body awareness. “On top of using your core muscles, you have to train them to be the link between your upper and lower body.”

The rowing expert says:

  • Remember to breathe. “Exhaling on exertion engages your deep abdominal muscles,” says Kadin. “Visualize sending air into your sides as if you are growing wings.”
  • Use your internal and external obliques. “Using your internal and external obliques to stabilize yourself (whether you are sitting on the rower or in a boxing stance), visualize drawing your forward hip back to keep your pelvis level or balancing yourself on the seat, which has a wobble in it.”
  • Engage your pelvic floor. “Draw your belly button in and up, and scoop your abdominals.”
  • Have a neutral spine. “Lengthen your tailbone and keep your ribs in.”
  • Keep your neck aligned. “Refrain from jutting your chin forward and rounding your shoulders.”

Looking to register for classes? You can book at

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