[DING, DING DING].... Round Seven has started!!!

Welcome to the next round of Boxing Bootcamp, fighters.

Here's the picture snapped from today's Level Three class.

Each week we'll be giving you a bit of home practice work, to keep you active, keep you fitness-focused, and to help you improve your boxing skills and level of badassery.

This week, Week One, we focused on building your endurance.

For today's Level Three Boxing Bootcamp, here was the workout. We're not assigning it for home practice work, that will come in Week Two, but for those in Level Three that wanted to do it again as a part of their weekly training on their own, go for it.

WEEK ONE, LEVEL THREE BOXING CONDITIONING WORKOUT:

Three sets of 4 exercises (30 seconds each), followed by 1 minute of shadow boxing

x three rounds for each set

SET ONE

Burnouts

Frog jumps

Push up sit outs

In & out tucks

1 minute light shadow boxing -- free style, lots of foot movement

SET TWO

Shoe shines

Squat thrusters

Push up to Step

Plank twist

1 minute light shadow boxing -- out-fighter style

SET THREE

Builder

Jump lunges

Pike up pushups

Reverse crunch w pop up

1 minute light shadow boxing -- in-fighter style

Please note, Level Three fighters are required to prepare a punching bag (inflattable, hanging or homemade) and hand wraps (4 meter or longer) because from Week Two onward, we'll be definitely using it. If you don't already have a punching bag, no worries, here are some options.

PUNCHING BAG OPTIONS:

most expensive -- standing or heavy heavy bag, available at sports store, Lazada, etc.

reasonable -- inflatable, can be purchased at Lazada, Shoppee, or from Empowered.

cheapest/free -- tie/tape a pillow to a foundation beam, prop a mattress or gym mat against wall,

Don't worry about getting or making anything fancy. You simply need something you can punch and not punch through and hurt your hands. In the past, we've hosted corporate group classes and have used gym mats that were propped up against the walls.