I train in full-contact Tae Kwon Do (a mix of kickboxing and karate) for 2 hours twice a day.

Here is a breakdown of my training routine:

1) 8 x 3-minute rounds punching the heavy bag with 1 minute rest between rounds

2) 4 x 3-mintue rounds shadow boxing with 1 minute rest between rounds

3) 4 x 3-minute rounds skipping rope with 1 minute rest between rounds

4) 7 x 3-minute rounds kicking the air or pads held by a partner, averaging 135-150 kicks per round, with 1 minute rest between rounds

5) 15 x 3-minute rounds sparring against various opponents (taller, shorter, heavier, lighter than me)

I follow this routine (which takes a little over 2.5 hours) from 5-7.30am and from 6-8.30pm.