At that weight I would NOT advise running. Power walk 30 mins everyday. 60 at the weekends. Yeah I know it sounds girly but you won't be messing up your kness, hips and back and you will be burning fat. If it's good enough for the professionals at my local gym it's good enough for you.

If you're out of shape your routine is too much to begin with. Try one day on one day off, but walk 6 days a week. If you're feeling extra energetic walk 30 am then 30mins pm. (or work up to this) you know your fitness level.

If you walk before you train I would do loose shadow boxing 2x2 to fully warm up. Then 4x 2 on the bags. A futher 2x2 focused shadow boxing then do your conditioning (you could do this in rounds, eg 10 squats, 10 pressups, 10 dips, 10 sit-up, 10 squat thrusts that's 1 round! rest for 1 minute then do another round) followed by jumping rope 3x2. Walk round shake out your arms & legs and stretch.

That is plenty for a beginner at your age and weight IMO.

I would always advise doing speed/skill work before conditioning.


I don't know why you're jogging 3x15 a day