Quote Originally Posted by Chris N.
ROY JONES JR.

WARM UP: touching toes, torso twists, side bends, push ups, full body stretch and bouncing on toes.

SHADOW BOXING: 4- 4min rounds (30 sec break after each round)

HEAVY BAG: 4- 4min rounds (30 sec break after each round)

SPEED BAG: 16 MIN (followed by 30 sec break)

FLOOR TO CEILING BAG: 16 MIN (followed by 30 sec break)

JUMPING ROPE: 25 min at a steady pace( followed by a 1 min break)

AB WORK: 4- 100 sit ups, 4- 100 leg raises, 4- 100 crunches (30 sec between all sets)

Roadwork: 3-5 miles for 5 or 6 days

He stays away from weights.