Speedball training is the cornerstone of physical fitness for any boxer or martial artist. Proper form and technique are essential to anyone looking to improve their skills. This workout uses your muscles in a rhythmic and continuous manner that increases heart rate and breathing for a sustained period of time.

Victoria Arch, Cream, at John Lewis
A graceful and elegant arch, inspired by traditional Victorian gardens, which will look even more beautiful once clematis, honeysuckle or a fragrant rose is growing around it. Made of galvanised steel with an attractive powder-coated cream finish. Partial self assembly required.

HP Photosmart BMW Williams F1 Edition Digital Camera, R607, at John Lewis
The HP Photosmart R607 BMW Williams F1 special edition has a 4 megapixel CCD to give you amazing prints and enlargements up to 28 x 43cm in size. The 3x Pentax lens gets you closer to the action, while the digital zoom boosts that to 21x magnification. This camera is designed to help you to take better pictures, and 8 shooting modes for fast, high-quality photography. Built-in HP image advice offers instant analysis and ideas on how you can improve your photography. The R607 features a sculpted grip to help you achieve shake-free photos, and the metal face gives a quality feel.

Panasonic DVD Home Cinema System, SCHT05, at JohnLewis
This powerful system will add a whole new dimension to movie nights in your home. Its 6 speakers provide 500 watts of surround sound, putting you in the thick of the action. With 2 front and rear speakers, centre speaker and subwoofer.

Echo Sequin Scarf, Turquoise, at John Lewis
Glam up a pair of jeans with this silk satin skinny scarf in turquoise. Decorated with green shimmery sequin discs at the ends, this scarf looks great wrapped around the neck or tied around the waist as a belt.

Dizzy Sofa Bed, Mushroom, at John Lewis
A space-saving sofa bed exclusive to John Lewis. Its frame and mechanism are sturdily constructed, and it has a fixed cover made from soft, durable microfibre fabric which will wipe clean with a damp cloth, or use a little soapy water for stains. The seat and fixed back cushions are firm and comfortable foam.

John Lewis Hungarian Goose Down & Duck Feather Pillow, at John Lewis
The best of both worlds in this pillow, with all the lightweight quality of down combined with a feather core to offer firm support. The outer layer is filled with luxurious 90% Hungarian goose down and 10% goose feather, and there's a firm inner layer of 100% duck feather. Both inner and outer pillows are covered in a 100% cotton downproof piped cover. 48cm x 74cm.

Philips Sonicare Toothbrush, at John Lewis
Provides effective plaque removal by high frequency brushing and sonic waves, whilst being gentle on the gums. 2 weeks use on full recharge and two minute smart timer and 30 second interval timer for optimum brushing.Includes two brush heads and travel case. Audible/visual charge indicator. Two year guarantee includes option to return to Sonicare after 28 days if not satisfied

BRIT K20L75-100GRA GRAPH HD, at John Lewis
Free 2 year guarantee. Britannia 50 3 speed ducted 150mm or recirculation Stainless steel grease and charcoal filters Height adjustable. Also in other finishes Guarantee 2 years, extend to 5 years 31 chimney cooker hood 84-125.5 K20L75-100 100

Bush Television/DVD/VCR Combi, BTV183DVD, 14 Inch, at John Lewis
Free 5 year guarantee. This 14 Inch Bush television with integrated DVD player and video recorder will be the perfect addition to any kids bedroom. The auto install feature will automatically tune in TV channels, set the time and the station identification. In a sleek silver finish. Please note, 5 year guarantee only applies to Television. DVD is covered by a 2 year guarantee.

Fetzer Chardonnay / Viognier 2002/03 California, USA, Case of 12, at John Lewis
Barley-sugar sweet ripe fruit flavours yet fresh balancing acidity typical of the modern Californian style. The grape-growing area around Mendocino gets plenty of sunshine to ripen grapes, but, being far north in the state, has cool nights that to preserve tingling and refreshing acidity. Excellent on its own, or compatible with just about any lightly flavoured foods. Paricularly good with Thai cuisine.

Sony LCD Widescreen Television, KLV17HR3B, 17 Inch, Black, at John Lewis
Free 5 year guarantee. This compact style Sony widescreen WXGA LCD TV gives you outstanding picture quality along with the flexibility of an adjustable tabletop stand. The high resolution picture is complimented by Nicam stereo sound for a highly satisfying viewing experience. In a sleek black finish.

Verina Major Sofa, Beige, at John Lewis
A broad beige sofa with a pastel block design. Foam and fibre filled seat cushions and fibre filled back cushions. Covers 40% polyester, 30% cotton, 30% viscose. Exclusive to John Lewis.

Carolina Junior Bed, at John Lewis
This junior bed is part of a brand new range in a contrasting magnolia and white wash finish. It is made from rubberwood and MDF for a smooth finish and durability and is flat packed for self assembly. Short side rails help your toddler with the transition from cot to bed. Complies with BS EN 716. Mattress available separately.

Cape Promise Barrel Fermented Chenin Blanc 2003 Western Cape, South Africa, Case of 12, at John Lewis
South Africa has long churned out vast quantities of standard Chenin Blancs. This wine, however, is an example of the growing number of really interesting and fantastic value Chenins from the Cape. The barrel fermentation here give a real chewey, smoky texture to the crispness that comes naturally to this grape. Try it with chicken, or garlicky prawns.

Nepenthe Tryst 2003 Adelaide Hills, S Australia, Case of 12, at John Lewis
A very different style of red: a 'must-try' fresh, ripe, silky triple-varietal Bordeaux, Burgundy, Rioja blend. A delicious apritif or food wine, it's "super-ripe and dead sexy" according to Matthew Jukes.

Non-sprung Drawer Divan Base, Double, at John Lewis
Offering firm support, this is made from heavy sections of selected redwood and spruce from managed plantations in Scandinavia, this has castors and a 100% natural fibre cover. An active layer at the top of the base uses body movement to force air circulation through the perforated support surface below. The mahogany finish laminate drawers have upholstered fronts and are on steel runners.

Panasonic Vacuum Cleaner, MC-E468, at John Lewis
The MC-E468 from Panasonic has been designed so that the whole width of the cleaner picks up the dirt, helping to reduce cleaning time as well as being useful for cleaning skirting boards. Dustbag type: U20AB

An on/off beater bar option switch allows cleaning with or without a beater bar. Please note, scratching can occur on hard floors if the beater bar is left on.

Incorporates a high-level five stage electrostatic filtration to remove small dust particles from the air.

Leith Ceiling Lantern, at John Lewis
Six-sided antiqued brass effect lantern with bevelled glass panels. Indoor use only.

Intent 2-door Wardrobe, at John Lewis
Part of a collection of simple, softly curved bedroom furniture made from warm American cherrywood solids and veneers.

This double wardrobe is all hanging with a top shelf and magnetic catches. Its doors and side panels are solid plywood with cherry veneer, and the posts and front of bottom panel are solid cherry. The top and bottom panels, shelf and hanging rail are all solid alder.

Philips Plasma Widescreen Television, 37PF9946, 37 Inch, at John Lewis
Free 5 year guarantee. An elegantly designed plasma television in a silver finish that you can hang on the wall. Digital crystal clear technology will automatically adjust the contrast, colour and sharpness to maintain an excellent picture quality. The active control light sensor will adjust the brightness of the picture to suit the room. With hypertext and auto set-up. Includes wall bracket. Matching table top stand available separately.

Eden Long Wooden Dish, Orange, at John Lewis
Long, orange coloured wooden bowl for a variety of decorative uses.

Lumie Brightspark Light Box, at John Lewis
Help prevent those winter blues by adding a spark of daylight into your study, with this bright fluorescent tube. Designed by specialists in light therapy to help alleviate Seasonal Affective Disorder (SAD), this anodized aluminium light-box is compact for your travelling needs and can also be clipped to the top of a computer monitor. Includes fluorescent tube. Weight 1.9kg.

TP885 Rocket Swing Frame, at John Lewis
Over 7 feet high, this is an even taller and more robust version of the Severn swing. The Rocket swing is sold without a seat to allow you to select the one that's right for your child. The wide leg angle provides stability, while the chunky galvanised frame ensures durability. Includes ground stakes. Can be assembled at half height. Flat packed for self assembly. Lifetime guarantee against rust causing failure.

Accessories available separately at extra cost:
TP870 Deluxe Swing Seat

Roberts R250 Revival Radio, Claret, at John Lewis
An authentic replica of the classic Roberts R200 transistor radio of the 1950s with a claret leathercloth finish over a high density wooden cabinet. It has three wavebands and the option of mains or battery operation.

Roberts have been making radios since 1932 when Harry Roberts founded the company. They are renowned for the quality craftsmanship and today hold three Royal Warrants.

Zack Mobilo Soap Dispenser, at John Lewis
Ultra modern soap dispenser, made from 18/10 stainless steel with a brushed satin finish.

Belkin Notebook USB 2 PCMCIA Card, F5U222, at John Lewis
A quick installation provides two 480Mbps USB 2.0 ports- simply slide the card into your CardBus Card Type II slot. The Card offers Plug-and-Play setup, and works seamlessly with Windows 98SE, 2000, Me, or XP. You can instantly connect next-generation scanners, printers, high speed storage devices, and video cameras to your notebook. Compatible with USB 1.1.

Trinacria Rosso 2002 Sicilia, Italy, Case of 12, at JohnLewis
Wonderfully good value red wine from a blend of local grape varieties from the sunny Mediterranean island of Sicily. The Frappato and Nero d'Avola grapes make soft and appealing black fruit flavours, with enough structure to hold their own with quite highly flavoured meat dishes.

Poppy Oval Bowl, at John Lewis
This brilliant red earthenware oval bowl is hand-crafted in Portugal, with a rich vermilion hue, engaging contours and bold simple design. For ornamental use only.

Florida Deck Chair, Fuchsia Stripe, at John Lewis
Constructed from eucalyptus with detachable slings on the chairs. The wood is stained an attractive dark brown and treated with linseed oil as a preservative. Flat packed for self assembly. Exclusive to John Lewis.