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1 hour a day intense circuits, punchbag, shadowboxing.

you could train for 3 hours a day but if there is no intensity, a person doing 1 hour intensely will benefit.

think quality not quantity.

I used to train 2-3 hours a day in the gym. Now it's about 2-3 hours a week.

2 hours a day to and i run 2 miles monday and Thursday.