basically what i do at home is pretty much the same exercises we do in kickboxing, but not so intense, like i'll do a few minutes stretching, then some cardio like pressups/crunches/squat thrusts, then some weights, then more stretching. the cardio like pressups will help your stamina and endurance alot which you need in sparring, and simple stretching excercises will increase you're flexibility so you can kick higher..etc and it'll make your muscles less prone to injury. but be careful not to over work your body and dont train the day after a kickboxing lesson so you can allow your body to recover.
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