7/30/07 - AM - 15 minute walk
PM - 1 round jump rope warm-up
10 rounds on the heavy bag, tried out my new everlast gel wraps
2 rounds punch-out drills on the heavy bag
1 round jump rope cool-down
PM - 90 minute hatha yoga class

7/31/07 - AM - 15 minute walk

8/1/07 - AM - 15 minute walk
PM - Rest/Pause circuit (do each exercise to failure wait 10 seconds then do again until failure)
Leg Press
Russian twists on decline bench with medicine ball
Squats
Knee-ups
Walking weighted lunges
lower back extensions (not sure what these are called)
Lean and squat with kettlebells
REPEAT FROM HERE 2 more times for a total of three circuits
2 x 3 minute rounds - punchout drills
1 x 3 minute round - light punches with weights
1 x 3 minute round - jump rope
PM - 90 minute hatha yoga class

8/2/07 AM - 15 minute walk
PM - 90 minute "chill" Yoga class

8/3/07 AM - 15 minute walk
PM - 5 minutes jump rope (i finally got the moving the rope to the side transition down!!)
circuit
Pull-ups
Cable Flies
Tricep push-downs
Zott Curls (on one-leg on stability pad, switch legs half way through)
Super light Shadow box with heavy weight (1 minute)
Increased speed Shadow box with light weight (1 minute)
Full Speed Shadow box with no weight (1 minute)
Repeat circuit 3 times for a total of 4 circuits
2 x 3 minute rounds punchout drills
1 x 3 minute round jump rope

I really like the shadow boxing set-up here, as my stamina gets better I will do each for longer
periods of time. By the last set my brain was mapped with good form from the first two sets
and my hands were definately quicker according to my trainer (it felt that way to me as well)

8/4/07 - AM - 1 mile run