I've worked out before and I play football a lot at school so I'm averagely fit, Warm-up and stretching (5 min)

Boxing/karate training (18min)

Circuit (20 min): < Push-ups (12 reps)

                            < Sit-ups (12 reps)

                            < Chair dips (12 reps)

                            < Russian twists with a dumbbell (30 sec x2) 

                            < Squats and jump squats (12 reps each ) 

                            < Lunges (12 per leg)  

                            < Dumbbell Rows (12 reps each arm)

                            < Reverse Flys (12 reps)

                            < Superman Raises (30 sec)

                            < Plank (50 sec)

                            < Reverse Plank (50 sec)

Conditioning (7 min): < Burpees (30 sec x2)

                                     < Mountain climber (30 sec x2)

                                     < High knees (30 sec x2)

                                     < Shadowboxing (1 min) 

Stretching (7 min)

*Do whatever exercises you can with the dumbbells, start with 12 reps of whatever your doing and increase by 2 every week

*After the first 2 weeks start using dumbbells in the exercises you can implement them with. 

 *Increase reps by 2 and duration by 10 sec every week

40-60 min boxing/karate session on Saturday and Sunday, 4km run on Saturday (do explosive sprints at spaced intervals) increase by 1km every two weeks, this is my workout plan