Nobody doubts Kim Khan Zaki's courage, strength, stamina and Muay Thai skills.

After all, the 26-year-old Singaporean - his ring nickname is Zig Zach - was voted back into last month's The Contender Asia Finale even though he lost his first match against Zidov Dominik in the show.

Determined to prove it was a dislocated shoulder that slowed him down in that match, he came out with all guns firing in the rematch against Dominik at the Indoor Stadium and won the fight in the fifth round by technical knockout.

Point made.

So, when asked for the secret to his fitness, he gave credit to the FightShape class at Sky Fitness.

Zaki, who started Muay Thai training when he was 17, says he was so impressed with the workout that he agreed to become the spokesman for it.

Mitch Chilson, who worked with Zaki on his preparation for Contender Asia, says FightShape is designed to simulate the high-intensity conditions of a Muay Thai bout - five rounds of three minutes each, with just a minute's rest in between.

He claims the workout, which burns about 500 calories in one hour, has the added benefit of Epoc (excessive post oxygen consumption) which keeps burning calories even after you have completed the workout.

The exercises demonstrated here by Zaki are part of the workout and, if you're a seasoned workout fanatic, Chilson recommends six sets of three minutes each, with a minute's rest between sets.

Beginners should start with two sets of three minutes each and rest two minutes between them.

» The FightShape class is available at Sky Fitness. Call 6271-0818 or visit www.skyfitness.com.sg.

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MEDICINE BALL PUSH-UP

What it works: Upper body, core

How to do it: Get into normal push-up position with both hands on a medicine ball. Without losing your balance, bend your elbows till your chest almost touches the ball and return to start position.

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JUMP SQUAT

What it works: Lower body, stamina

How to do it: Stand with a medicine ball in your hands, bend your knees and do a squat. Then straighten your knees with explosive force and jump straight up as high as you can. Land with knees bent, sink into next squat and repeat the jump.

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SQUAT THRUST TO PUNCH

What it works: Lower body, core, arms, shoulders

How to do it: From a standing position, bend your knees and place your fists on the ground and push your legs out behind you to assume a push-up position. Using your core muscles, bring the legs back under you, get back on your feet and throw a punch.

This article was first published in Urban, The Straits Times on May 1, 2008.