As an ex boxer I used variations including a lot of weights ...usually AM.The most constant workout i do is the boxing workout(basic).
OK... stretch for a few minutes then go for a LIGHT JOG...no pace just warming up.2 to 6 laps around 3 league fields.
Rest 1 minute.
Skipping....2 to 6 minutes.
1minute rest
Skipping.....2 to 6 minutes
1 minute rest.
Sit ups...mate standing on your feet,4 to 12kg medicine ball....2 to 3 minutes of your mate throwing the medicine ball to you while your doing sit ups,throwing the ball back to your mate.
2minute break
Sit ups
1 minute break
1kg dumbells...shoulder,cardio murder.
Running on the spot....1kg dumbells....30 sec punch out front 30 sec punching above your head....30 second holding the weight exteded(like the final extension of a deltoid raise)...repeat until 4 minute timer.
Rest 1 minute
Do it again
10 to how fit you are pushups on knuckles.
1 minute rest
repeat 3 more times
Heavy bag...if you havnt boxed.....30 sec right jab...30 sec leftjab...30 seconds of both at shoulder height.4 minute round. 1 minute break...repeat.
Thats a basic boxing workout.
