I always start my bag training as with 3 minute rounds, 1 minute of rest. Start off with 3 mins of general jabs, straights, hooks, whatever, moving around plenty but constant hitting. In the 1 min of rest I do 20 starjumps/ jumping jacks then 20 squats/dips until my minute is up, then back onto the bag, for 20 jabs, 20 straights, 20 left hooks, 20 rights, 20 uppercuts etc etc until time is up then back into the rest period with more starjumps, squats. Next 3 min set I go jab jab straight, step away. move back jab jab straight and step away. I do this for most of the 3 mins, until there is 30secs left when I go all out left right as fast as possible. 1 min rest with more star jumps and squats.

After that little lot I hit the weights with 3 sets of 12 on bench press, fly, and bicep curls.

then back to the bag for another 3 rounds of open bag sparring, trying to imagine that every time the bag swings toads me, I either have to punch, block or step out of the way. try to "fight" the bag rather than just punch it, and keep moving around that bag! in the rest periods blitz the legs with star jumps, squats, skipping whatever, just abuse them so you can barely walk.

After 3 rounds you deserve a rest, so do a set of 20 then 15 then 10 of the following..

Barbell push: put all the weight on one side and the free end into a corner, lift it up and stan straight facing the corner, push the weights from the chest to full arm extension for one rep.

Plate rotate: Hold a weight plate with both hands at arms length in front of you, rotate it around your head keeping the head still for one rep do a set for left and a set for right.

Plate lift: Hold a weight plate in front of you, lift it over your head, keeping arms straight and lower it down your back, return to the front for one rep.

then back on the bag for a round of free sparring. If you can keep your gloves up by this stage you are a stronger man than me!

20 normal sit ups, 15 to the left 15 to the right, 20 holding a weight plate over your head then 10 normal, 10 left, 10 right. drink some water, have a protein shake, cry a little and grab a shower.

Thats my week day work out, so maybe start with that.

I;d suggest joining the boxing gym asap as it gives you new training ideas and highlights your weaknesses. there is no point doing epic bicep curls if your bicep strength is fine but your triceps are lacking, preoper sparring will tell you where you need to work on (legs for me!)

Have fun!