The exercises

Shadow boxing

We begin facing a mirror and, under close observation, my stance, my weight distribution and the position of my hands is checked and finessed, and we perform sets of straight punches and hooks and bring in some forward and backward movement. When I train alone, I usually warm up in this way and already I feel my core engage as I turn into the shots. “This part of the workout improves strength, co-ordination and mind-body connection,” White says.

• Pyramid Round: Three minutes

The pyramid format takes you from two punches up to 20 and back down again. When throwing the low numbers, I’m focusing on power. When throwing the higher numbers, I’m focusing on speed – a cardio workout that spikes my heart rate. “Here you are learning the push-pull mechanic; as you push one punch out, you are pulling the other back ready for the next,” he says. I did this for three minutes, mirroring the duration of a boxing round.

• Combination Round 1: Three minutes

A technique-based round, focusing on footwork and the full movement of the punch. It started with a jab, jab, cross (two straight left punches and a right-hand punch). After one minute, we added a jab and cross and in the second minute we added on a double jab to finish.

• Combination Round 2: Three minutes

Jab, cross, hook, cross for the first minute, and in the second minute we added on hook, cross. This combination had a lot more rotation to it and so targets the core muscles.

• Core Round: Three Minutes

A combination for one minute: jab, cross, hook, cross and then a plank for 30 seconds. This was done twice to bring the round to three minutes. Moving to plank at the very moment I wanted to rest felt like a fantastic way to hit every molecule in my body.

• Strength & Conditioning Round

A half-kneeling dumbbell press, this should be three sets on each arm. The position required me to hold myself in place. White explained that fighting the instability was engaging my whole body, while the press movement itself hit the muscles needed for punching.

• High-Intensity Cardio Round

For the final round it was – 30 sec jab, cross, hook, cross then 20 mountain climbers – 30 sec jab, cross, hook then 20 mountain climbers

– 30 sec jab, cross then 20 mountain climbers

– 30 sec jab then 20 mountain climbers.