Run 10 km in the morning, first 3 km, and then increase every month. Rest for two hours. 10 minute skipping, about 1500 times.
Punch in the air for 30 minutes in the afternoon, while playing and moving. Rest for half an hour. If you have sandbags, you'd better play for 30 minutes.
Speed ball, 3 minutes.
Sit-ups below 100, increase to 200 or 300 in turn. 250 squats. 300. Heel lift.
You'd better go to the boxing gym to practice. If you can't practice by yourself, you'd better receive target shooting and actual combat training in the boxing gym.