i go to 2 kickboxing lessons a week and if i got time i go to a boxfit lesson just to help my stamina. In an average lesson we usually do.. 5 minutes shaking out/stretching, then 20 minutes cardio. i cant tell exactly how many reps because it varies, but in total for the whole lesson maybe 50 pressups, 60 crunches/sit ups, 40 cat dips, 20 burpees, 40 squat thrusts, 4 rounds shadow boxing.
after the exercises we do 4 rounds hands only semi contact sparring, with the first round handicapped (like only jabs or one can use jabs and the other can use any hand combination), then the other 3 rounds freestyle hands only sparring.
then we'll do half an hour of pad work learning some kick and punch techniques, then we'll do 4 rounds hands and feet sparring, with 1 round feet only. then we'll do a bit of combat under pressure, like your partner will be against the wall and his rear foot cant leave the wall and he's only allowed to block and duck and weave while you throw any hand combination, we'll do around 3 rounds of that, switching between partners. then end the lesson with some stretching exercises.
on the days when im away from the gym i do maybe 20 pressups, then 40 reps of different variations of weights in the night before i go sleep.
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