can any body give me a training plan?

[Nate Dogg]

any body that can help me will be thanked.
my boxing training is poor i want to go serios with it but i need help right now i am only doing my regualr boxing sessions twice a week and then i,m sitting on my ass doing nothing the occasunal trip to the gym to do some weight lifting.
to clear this up apart from when i,m at my boxing training twice a week i do no push ups or sit ups eather i really need some help guys cheers.