This workout for champions is a top favorite. Great for all levels of fitness. We use our boxing timer with is 3 minute on and 1 minute rest. Within those 3 minute we will be hitting actual boxing techniques, Drills, punches and more, mixed in with our weight training workouts up to 12lbs. for ladies and 15lbs. for men. Anything over you'll have to look into person training or semi privates.