world boxing champ |GET IN THE RING

First, find an instructor with genuine boxing experience and take a couple of days to learn the basics--jab, straight right, hook, footwork, etc.--either through private lessons or a small class (as low as $15 a session). Barring that, see the "Technique" sidebar (page 108) for a quick primer on boxing basics; sooner or later, though, you'll want to invest in a lesson to see how you're progressing and to stay motivated.

Next, clear a space in your apartment, basement or garage (under a strong rafter) for a heavy bag and other gear itemized in the "Equipment" sidebar (below). And be sure to follow a good boxing-workout regimen, such as the one outlined here (opposite page).

I took my lessons from former professional welterweight fighter Steve Petramale, owner of Shadow Boxing, a hard-core Hollywood boxing studio with its own roped ring. Petramale is a purist who cringes at the term box-aerobics; he teaches "boxing class." And he does everything by the book--the way pro boxers do.

Petramale stresses the importance of the number three. Three-minute rounds on the heavy bag, to simulate a boxing match. Three rounds of hitting the bag, which, Petramale says, is "as much punishment as you can take without compromising form." Plus, everything you do, from shadowboxing to jumping rope, from sit-ups to stretching, do for three minutes.

For the last 30 seconds of each three-minute period, you'll want to increase your intensity, just as fighters do in the last rounds of a close fight. (This focus on time requires a timer--anything from a $5 egg timer to a $150 programmable alarm bell featuring a 30-second warning buzzer, adjustable rest periods and multicolored flashing lights.)

In between each three-minute burst, there's one minute of rest. Real rest. "You don't see a boxer jogging in place during rounds, do you?" says Petramale, not waiting for an answer. "He's sitting in his corner, resting, getting a drink, because he wants to be at his best when he goes back out. And how can he do that when he's out of breath?"

Granted, most people don't go to a cardiobox class to rest; some instructors have their students sprint and do push-ups during breaks from flailing at the bag. And I do mean flailing; the emphasis appears to be on speed--in other words, quantity, not quality. It's a grueling cardio workout, but it may as well be Spinning. Remember: The objective here is to get a workout and hone your newfound boxing skills. If you must jog as you rest, take it easy.

The workout schedule (page 111) sticks to the "three minutes on, one off' rule, and gives you a choice of a short (31-minute) or long (48-minute) version. All ab work or push-ups are done after a round of boxing; done earlier, they'll tighten muscles and compromise form, says Petramale. If you're superfit and desire a longer workout, just add more jump-roping at the start and more push-ups at the end.

One more thing: Don't worry if you initially float like driftwood and sting like a gnat. According to Petramale, if you take a lesson and follow up two or three times, the butterfly and the bee will emerge within two weeks.