Warm-up with 10 minutes of skipping or light jog on treadmill. Then it’s 6 x 3 min rounds with a minute rest between rounds.

“The final 20 secs of each minute should be straight power shots,” says Amy. “Throw jabs and crosses as hard and fast as you possibly can. This helps you to build up your fitness. You will end up doing three per round. This will be labeled POWER, below. Enjoy!”

Round one: Straight shots

Jab, cross, jab (40 seconds) POWER (20 seconds)

Jab, jab, cross (40 seconds) POWER (20 seconds)

Jab, cross, cross, jab (40 seconds) POWER (20 seconds)

Round two: Head and body

Jab, jab, body shot, jab (40 seconds) POWER (20 seconds)

Jab and cross body, jab and cross head (40 seconds) POWER (20 seconds)

Hook head, two hooks body, hook head (40 seconds) POWER (20 seconds)

Tip: “Bend your knees to throw body shots level – don’t punch down.”

Round three: Six shot combos

Jab, jab, cross, hook, cross, hook (40 seconds) POWER (20 seconds)

Jab, cross, cross, jab, jab, cross (40 seconds) POWER (20 seconds)

Any six shots (40 seconds) POWER (20 seconds)

Round four: Close range

Hook head, hook body, hook head – all left hand (40 seconds) POWER (20 seconds)

Hook head, hook body, hook head – all right hand (40 seconds) POWER (20 seconds)

Two hooks to the head, two hooks to body, two hooks to head – both hands (40 seconds) POWER (20 seconds)

Tip: “Step in! Make sure your feet are close to the bag.”

Boxing: Try these punch bag workouts from a pro boxer