Table 1. Description of easy, moderate, and hard training intensities session (4 rounds/exercise). Planned Intensity Easy Moderate Hard Exercise Cadence Duration (min) Cadence Duration (min) Cadence Duration (min) Time Session (min) 45 45 45 Warm up -- 5 -- 5 -- 5 Rope Jump 75 10 125 10 180 10 Skill development boxing exercises (UpL/LoL) 60/30 10 120/60 10 180/90 10 Bag Drill (Punch) 30 10 60 10 90 10 Shadow - Simulated Fight (UpL/LoL) 60/30 10 120/60 10 180/90 10 Cadence : [volume (number of movements/round)/minute]. 1 round : 2minutes with 30seconds of rest interval. UpL/LoL: Upper limbs/Lower limbs