Morning: 1.Warm up with some light stretching and light shadowboxing
2. Run 3 miles (sprint full power 6 times throughout the course of this run)
Four to Six Hours Later: 3 x 3 Minute Heavy Bag
3 x 3 Minutes Jump Rope
5 Minutes Speed Bag Practice (if available)
4 x 3 Minutes Shadowboxing
100 Push Ups
5 Sets of 50 Sit-ups, Leg Raises, Side Leg Raises, and Side Bends
50 Squats
3 Minute Neck Bridge
One to Two Hours Later: Jog 1 mile and Walk 1 mile
Shadowbox, cardio, jumprope, heavy bag or any boxing equipment you own, footwork drills etc.
Lift weights, do pushups, spar, do sit ups, use speed and heavy bags. And replenish electrolytes as you do this.
check the link below for basic training of boxing.
run, exercises, and weight lifting.
