Day 5 - The final day! Just 17 out of the original 34 finished boot camp ths tme around. Excuses were flying in fast and thick from sore feet, sore backs, to downright honesty that they were exhausted. Some saying that they had to fly out on business trips to babies kept them up all night. to others who didn't even bother to say they couldn't make it.

Pretty handy start for the final day, starting with some stretching and light exercises. Hit the next rounds hard for 3 x shadow boxing. Split off into 2 groups. The super-fast group and the 'even faster' group. Whilst one group ran the length and breadth of Sydenham, the others were treated to circuit and pads training. When the first group had finished their run and returned, the second group had it slightly tougher as they set out on theirs as the downpour had started.

Second group were then in turn treated to hard pads and circuit training. 20 minutes later, both groups came together for 3 final rounds of exercises. Thus concluded the second boot camp for May.

Day 4 - The pinultimate day. 9 boot-campers were on the missing list. Fatigue looked as if it was setting in, no wide eyed, busy tailed energetic kickboxers this morning. At least not until the session was over then everyone seemed in great form!

Stretching exercises and a light warm-up started the day off then......the sound everyone loves to hear. The buzzer! Three rounds of hard shadow boxing, split off into pairs. Worked fast on the hands with the 2's/4's/6's changing every 30 seconds for 3 rounds. 2 min break you say? No way, PRESS-UPS!! Changed partners and then all over again moving into round number four. Fast boxing work, changing every 30 seconds with your partner.

Buzzer goes to signal the end of the round. Never mind the break, work straight through it!! It was the same story for the entire session. Non-stop, no breaks. It was only meant to be 45 mins, was no-one looking at the clock.

6:45am and everyone looked on form so someone (in their wisdom) decided to keep it going to 7am! Yesssss!! Let's hope everyone is ready for tomorrow, the last day is going to be a belly buster - a sprint into Belfast City Centre (first one there gets £1000...not)

Day 3 - Started off with light shadow boxing to warm up. Split off into 2 groups, some fast hand work (2's/4's etc) changing every 15 seconds for 3 rounds.

First group did 3 laps of the gym whilst the second groups worked on pad work and circuit training. First group came back and second group did 3 laps also. Both groups together finished off the last 2 rounds with floor exercies. Every type of exercise with every variation. Finished off with hard shadow boxing.

Are you fit enough for Billy's Boot Camp? We dare you to find out!! 

Day 2 - Started off with 3 laps of the gym. Approx 3.9/mile on each lap. As warm-up to get ready for the session ahead. Next up, shadow boxing - 3 rounds. Granted, not as hard as yesterday and not as intense but still a good, fast workout pace. Class was split between four groups, first group on the roundhouse kicks on the heavy bags, 15 second intervals Harder and faster was the order of the day.

Changing groups, 30 sec rest bite was moving from one station to another. 2's/4's/6's on the hands, changing every 30 seconds with partners. On this exercise, there is no real "let-up" even when you are holding the gloves being punched. Buzzer goes off again

Excercise changed on the floor, 30 seconds to move to next station again. "suck it up...get the oxygen in!" Exercises on the floor. Every 15 seconds changing to different drill. Press-ups to sit ups to star jumps, any variations. Faster! Faster!! Was it over? Far from it! Buzzer sounds....end of the drill

Last drill for this segment...body boxing at 6:30am. Don't you just love it!! Then water break. We are so kind. 

Next, 3 rounds of 2's/4's/6's again in the ring with a partner, speed training on 15 second intervals. Partners alternating and calling shots.

For the next 2 rounds we called the shots on the hands and feet, partners changing every 30 seconds. No rest bite, shadow boxing was the interval.

To finish, a hard 2 mins of shadow boxing and warm down. Another good day's exercise.
 

This is only our third week of Boot Camp and the strain is showing already!

Day 1: Today was all in house. Basic warm up on the floor, stretching at your own pace. 12 rounds of shadow boxing, 2 mins with 30 secs break in between...

Round 1 - Worked on the jab and nothing else, fast and furious with good head movement. Buzzer sounds...1st roud done then PRESS-UPS!! Was hollered from out of nowhere

Round 2 - On your feet!! Buzzer sounds immediately, boxing with both hands. End of roud 2. Again, out of nowhere PRESS-UPS!!

Round 3 - Buzzer sounds off, hit and move. 3-4 punch combos then move. Faster, sharper, harder.

Round 4 - Buzzer sounds alongside a shout out of SIT-UPS!! Then inside boxing and on every 30 seconds, it was back to the jab. Singles to trebles for 10 seconds then back to inside boxing. BUZZERRRRR!...

Round 5 - PRESS-UPS!!! Then boxing. All boxing technique including spinning back-fist. Incorporated long knee strikes after combos. Again as if from nowhere, PRESS-UPS!!

Round 6 - Fast foot-work. Hit and move style. Buzzer sounds. Guess what....water break. 30 seconds to catch your breath. 

Round 7 - Boxing and front kicks. Fast boxing, leading with a combo and finishing with a kick, leading with a kick and finishing with the hands. The welcome sounds of the buzzer rings out. No break, double legs to chest..

Round 8 - Boxing and front kicks again. Incorporated the knee. Round 8 ends, sit-ups straight away. No let-up.

Round 9 - Just evasion techniques and ring-craft. Buzzer thunders out. Rest time?? No chance, SIT-UPS!! 

Round 10 - Kickboxing. Hands and feet. Every 30 seconds, multiple knees, fast and furious. Buzzzzzer, no break, doube knees to chest!

Round 11 - Pinultimate round. Kickboxing every 30 seconds, sharp and fast boxing on the inside. Buzzer, double knees to chest. DON'T STOP, DON'T STOP!!

Round 12 - Final round. Kickboxing, everything goes, knees, elbows, spinning back fist.

Well done to all who were here. There was no let-up, everyone worked exceptionally hard. Get ready for second set of 12 rounder tomorrow.