So, how do those boxers get those bodies?

Everyone in the gym follows the bell through traditional "rounds" - 3 minutes of hard work with 1 minute of rest in between.

A typical workout generally includes:

1. Warm up and Stretching

2.  1-2 rounds of shadowboxing to check your technique and for aerobic conditioning

3.  4-5 rounds on the heavy bag to learn proper technique for power and build upper and lower body strength, aerobic& anaerobic conditioning

4.  3 rounds on the speed bag to work on eye-hand coordination and hand speed

5.  3 rounds with the double-end bag to work on your balance, hand-eye coordination, accuracy and moving your head

6.  3 rounds of jump rope for conditioning and footwork

7.  1-2 rounds of shadow boxing at the end to work out any problems with your technique uncovered during the workout. Are you making the same mistakes you were before? Are you making any new mistakes?

8.  Calisthenics:  abdominal exercises, push ups, chin ups, etc.