Still sticking to an exercise routine three months after New Year's?

If the answer is no, or you're bored with a well-worn workout program, you might consider training like a boxer. Learning the ropes of the age-old American sport that made Muhammad Ali a household name is a popular way to stay in shape.

"Boxing is a great workout," says Andre Sims, Sierra College physical education instructor. "It builds muscle, builds cardio, flexibility and coordination; but the other thing is the sense of confidence one gets when they're boxing. Nowadays everyone is looking for a little more confidence."

Alisa Kress of Rocklin decided to try on some boxing gloves after her second daughter was born.

"I wanted to lose baby weight and boxing is the best workout I've ever had," says Kress. "I have lost almost 10 pounds in three weeks."

Skipping rope, fancy footwork, pounding the bags and building a boxer's core body can give everyday exercise an empowering edge, even if you're not fighting for a spot in the ring.

"We give you all the tools to do the boxing training, minus getting hit," says Cary Williams-Nunez, co-founder of Prime Time Boxing, a new Roseville gym. "You're going to be learning your punch combinations, defensive work, mitts, ab work, core work, drills, it goes on and on. It is real traditional boxing. If I have one person who has no intention of ever stepping into the ring and another who wants to compete, they're going to be taught the same way from day one."

Williams-Nunez, an Olympic-certified boxing trainer, with husband and business partner, Angelo Nunez, a retired pro-boxer, have made a name for themselves by bringing the thrill of the boxer's drill to the local level for everyday fitness. At Prime Time Boxing, a team of USA boxing certified coaches offer year-round, four-week boxing camps to children and adults.

Not your father's image of a stuffy and dim, all-male boxer's hang-out; Prime Time Boxing is cutting-edge modern, where rockin' tunes make the boxer's beat and coaches teach form and fundamentals with state of the art boxing gear.

"When people do this exercise and push that anaerobic phase it's something they haven't experienced since they were kids," says Nunez. "Boxers call that the youthful existence."

Nunez, who spent more than 10 years in the ring fighting greats like Oscar de la Hoya and Floyd Mayweather Jr., says boxing is a cognitive workout.

"Within 45 minutes we'll give you exactly what it takes, not only to get in shape, but to keep you flowing, keep you thinking, keep you moving," he says.

Chris Smith of Lincoln admits he's addicted to boxing camp.

"This is my forth camp and I love it," says Smith. "I definitely have more energy for work and I'm sleeping better."

Boxer Lucia Golriz of Rocklin brings her 8-year-old daughter Sahar to the mini-fist camp at prime time Boxing.

"She loves the overall experience," says Golriz. "With boxing she's so involved. It's the first sport she really likes doing."

Coaches also offer sample menus and eating tips for boxing campers who want the total boxer's experience.

"Even those who don't watch what they eat, the results are still there," says Michael Flores, a Prime Time coach. "On top of feeling more energized and stronger, you get to do something most people don't get to do in their everyday life - box."

So how do you begin training like a boxer if you've never thrown a jab or danced 'round the heavy bags? Grab a jump rope, get a pair of gloves and order some boxer's hand-wraps. A good pair of running shoes is also recommended.

Prime Time Boxing offers a package deal for folks ready to get started.

"Have an open mind and get ready to be in the best shape of your life," says Flores. "We can take care of everything else."