Postgraduate Halls (PGH), The Chinese University of Hong Kong

Dear PGH Residents,

PGHRA Activity: Nov-Dec Boxing Fitness Class

Hosted by PGHRA, and with the most accomplished professional boxer in Hong Kong. For boys and girls! No experience required.

About Coach Bernabe Concepcion:

https://en.m.wikipedia.org/wiki/Bernabe_Concepcion

multiple world title matches and championship wins under major organizations including WBC, NABF, and WBO
trained alongside top athletes like Manny Pacquiao 曼尼· 帕奎奥
extensive coaching experience across all levels—from children to women’s fitness groups and professional athletes
licensed trainer ! ! under the Hong Kong Professional Boxing Board.

Boxing Class Program Overview

1. Warm-up (10 minutes) Dynamic Stretching, Jump Rope Light jumping to increase heart rate, alternating between single-leg jumps, double-unders, and basic jumps.

2. Skills and Techniques Intro to Stances. Demonstrate and practice boxing stances (orthodox and southpaw. Basic Punches: Teach proper form and footwork for each punch)

Shadow Boxing: Focus on technique while moving around. Combine all punches. Speed and Agility Drills.

3. Focus punch mitts: Hitting the target with different combinations

4. Ladder drills or cone drills to improve footwork.

5. Sparring Fundamentals: Partner up and practice light sparring techniques. (no contact) Focus on movement, defense, and controlled punches.

6. Abdominal training crunches, planks, bicycle crunches

7. Cool Down: Static Stretching.

Event Details:

Dates: Sundays, Nov 2, Nov 16, Nov 30, Dec 7. 10am–11am or 11am–12pm

10am: Normal class – for people with or without boxing experience and want a fun class with good exercise.
Registration link: https://forms.cloud.microsoft/r/qAPZ0Z3h2j

11am: Intensive class – recommended for people who have prior experience (for example, has attended the 4 class sessions before, have outside experience in boxing, Muay Thai etc.) and want a fast-paced class with less resting and more focus on technique. Be ready to have lots of energy for cardio and to SWEAT!
Registration link: https://forms.cloud.microsoft/r/eLEM4y63rA

Location: PGH 2, G/F Dancing Room.

Fee: HK $480 for Nov-Dec course. Cost is half subsidized by PGHRA and PGH.

Please note that a declaration form needs to be signed before the lessons. Classes are non-refundable and no make-up classes will be provided for missed classes.

Limited quota. Please register soon if you want your spot guaranteed.

If you have any questions, please email us at: pghra@link.cuhk.edu.hk. As this is a students’ organization, we will try our best to reply in three working days.

Best regards,
PGHRA