hey im a 17/m/uk and basically the problem is ive done kickboxing for 3 years but recently before christmas i got lazy and went off training can anyone put me together a good training plan which i can stick to on a daily basis i want it to last at least a hour and want it to focus on speed and flexibility as i overturn alot on my sidekicks a few good stretches and techniques would be very helpful cheers to anyone who can help i appreciate it - Ally