FlyFight @ FlyProject

2018 continues the rhythm of trying new things as we add FlyFight to our Spartan training plan.

What is FlyFight?

It’s a new class introduced by FlyProject (the company that brought us FlyCycle). In a nutshell, it is a boxing class. The instructor teaches you how to punch and what rhythms to punch with. Oh yes, there is also nightclub music blaring in the background so you can get into the rhythm of it.

If that description brings back memories of those Tae Bo workouts from the 70’s, I should add that there are differences. Tae Bo was a kickboxing class that you perform against air. In FlyFight, there are no kicks. Secondly, you don’t punch air, you punch a bag with boxing gloves. That makes it a lot harder because the gloves weigh down your hands and hitting a bag makes your arms fatigue faster.

The heavy bag is a stuffed bag made of leather or vinyl, which weighs between 40 and 100 pounds, and is used primarily among boxers for building punching power and improving boxing technique. Hitting the heavy bag is physically demanding and a true test of strength and stamina. – Body Building

Using the punching bag for workouts not only promotes muscle growth but also provides an intense level of cardio and aerobic exercise and can be augmented by adding footwork to your session. Depending on your body weight you can burn from 100 to 300 or more calories while toning your muscles during a 30 minute session. – Quora

Suddenly, all those fist fights in movies make sense when you see them stumbling around because they’re too tired to stand straight. And if you thought Donnie Yen’s speed punches were amazing, you’ll develop a whole new understanding of it when you try to keep up the speed and power in FlyFight without feeling like you want to fall over and stay down for good.


What Muscles do your work?

The pectorals, deltoids, triceps, latissimus dorsi, glutes, quadriceps and hamstrings are examples. The pecs are the chest muscles, the delts are on the sides of the shoulders, the triceps are on the back of the arms and the lats are in the back. The quads, hamstrings and glutes are in the legs and butt. – Live Strong

In FlyFight, you’re also training your cardio-endurance and your legs because you’re bouncing on your toes for most of the class. You need to get close to the bag to throw you punches and get back out before the bag swings back at you. You also work your core because you need to twist your body to add more power to your punches.

FlyFight is an awesome workout not only because it works your whole body, but also because you can release all your stresses on the bag. It’s like that Whack-a-Mole game and a workout rolled into one. I love activities that let me tick of multiple boxes at one go because I’m a Mum and we mothers are busy people. And yeah, also because I’m kiasu like that.

Just a Couple of Points to Take Note of

They have boxing gloves that you can borrow, but I’d rather bring my own pair. After our first class, our hands were smelling pretty rank for the rest of the day despite having scrubbed them three times with soap. And this was even though we wore the inner gloves. Somehow, I feel more comfortable with my own home-brand than someone else’s.

If you want to know how to look after your gloves, you can read all about it on WikiHow. I follow half of those instructions they listed out, but I do make sure I dry them and freshen them up with eucalyptus oil. If you want the short cut, here’s what I do:

  • Wipe down the gloves inside and outside with an antibacterial wipe.
  • Scrunch up a sheet of newspaper, douse it with eucalyptus oil and stuff it inside the glove.
  • Hang the gloves out to dry in a shaded but ventilated area.

When carrying your gloves to and from class, keep them in a ventilated bag – one of those laundry washing nets work pretty well.

The other thing of note is that FlyFight is hard on the hands, especially the dominant one. After the class, I could feel tingling in my right fingers. Maybe my gloves don’t fit me right? Perhaps I’m punching wrong? Or maybe I just need to take it down a notch or two until I get a bit better.

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of (a website on parenting, education, child development) and (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

6 thoughts on “FlyFight @ FlyProject

  1. There are times when people look very good when they spar, they have good stamina and their punches and kicks are fast and powerful yet when they go into the ring to participate in a real fight, they quickly get tired and lose their stamina. What does this mean? It means they are too nervous, their heart is not strong enough, their nerves are dispersing their breath and stealing their energy.


    1. That’s very true – performing in practice and in competition are two very different experiences. Just because we can do it perfectly in practice doesn’t make us good at it. It’s how well we can do it under pressure that counts.


  2. Ive been boxing for quite some time but I have never heard of flyfight until last year. I enjoy boxing because you have a trainer that guides you through your punches and training. Im having fun at the same time it keeps my body really fit and toned.


    1. Yes. I love boxing as well. There is something gratifying about being able to thrash a bag and vent out your daily annoyances. Best of all, you get a good workout at the same time.


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