Alright, a boxing match is 10 to 12 3 minute rounds so that is 30 to 36 minutes of activity. Mon Wed and Fri, I jog at a light pace and throw close range, tight punches anywhere from 30 to 45 minutes Tue Thur and Sat, I run and try to cover as much distance as I can in 30 to 45 minutes Once the run is over, I skip rope for speed, for 30 minutes. I then do 1 round of shadow sparring followed by 1 minute of push ups Then I change and shadow spar in south paw stance and do 1 minute of push ups after that round Again as orthodox, with 1 minute of push ups, again as south paw with 1 minute push ups Then I do a round on the heavy bag, then do 1 minute of crunches. Then another round as south paw, then 1 minute crunches. Another round on the bag as orthodox, then 1 minute of alternating twist crunches, then south paw, then a minute twist crunches Then I do a round of rope skipping, then a minute of leg raises, twice. I finish with 4 sets of 25 push ups immediately followed by 10 pull ups. 25 push ups doesn't sound like much, and spaced out 4 sets of 10 pull ups doesn't either, but since it is the last of your workout, they are really hard to do.