Hey mate

bandage up
8 minute warm up
3x2 shadow (1 min interval) - 9 mins
4x2 bags (1 min interval) - take bandages off quickly - 12 mins
10 minute skipping (15 second sprint at end of each minute) - 11 mins
ton up (10 exercises; legs, chest, stomach) - 4 mins (ish)
situps/crunches 5 mins (ish)
warm down (put on sweatshirt/tracksuit top) 5 mins - stretches. (5 mins ish)

48 mins, and that can be trimmed down.; shorter warm up/down, less bag rounds etc

How's that for a start?

Good look working man!

Fran

tips on technique: http://www.myboxingcoach.com