Squats: Stand with your feet about shoulder width apart I like to hold my arms out in front of me with my thumbs and forefingers touching (palms out). Almost as though you are sitting down in a chair squat down until your thighs are parallel to the ground. I use the analogy of sitting in a chair because you don't want your knees to stick out to far beyond your knees and you don't want to squat too deeply (certain types of knee flexion are bad). So the sitting in a chair analogy works great. ONce you've squatted down to "parallel" just stand back up. That is one rep.
Crunches: Lay on your back with your knees bent at a 90 degree angle, cross your arms over your chest. Now curl your torso making your head move towards your knees and flex your abs tightly. You don't need to curl up very far, just to where your head is off the ground about a foot. Now slowly lower your body back to the starting position. That is one rep.
Horse Stance Punches: From the Horse Stance you just throw punches. Make sure not to hyperextend your elbow (reverse the punching action just before your reach full extension). First punch with one arm then as your are pulling it back (recoiling) punch with the other. Exhale on each punch. Try to punch at a pretty quick pace while maintaining proper technique. You can make this harder by using small weights (no more then 5 pounds). If you don't know martial arts just go to ShaolinWolf.com. It goes over stances, punching, kicking, and even gives a form (the best martial arts training method there is) I highly suggest you use Shaolin Wolf's site it is a great resource to learn martial arts basics (after you learn the basics you can get a partner and do some light sparring with them - that's how boxers do it learn how to punch and move then test your skills with a training partner). This drill is to train speed and technique.
Horse Stance Kicks: Stand in Horse stance raise one leg off the ground in front of you (let your lower leg hang) until your upper leg is parallel to the ground. At this point quickly kick out with your lower leg (keep your toes pointed forward) Do not hyperextend your knee. Set the foot down and kick with your other leg. This kick is called a front snap kick and is the foundation of all other kicks. It is used to kick the groin or shins. It makes a great training kick for physical training (it is simple and works a lot of muscles).
The exercises are done in what is called a circuit, all the exercises are done back to back with no rest. The full circuit can be done several time with little or no rest. It is a great way to train and really makes you tough.
Horse Stance punching: 10 punches each arm
Push ups: 10 reps
(then go back to Horse Stance punching, only drop the punches down to 9 and pushups down to 9. The 8 punches each arm and 8 push ups and so on until you finish with 1 punch each arm and 1 push up)
Immediately move on to:
Horse Stance Kicks: 10 kicks each arm
Squats: 10 reps
(you work these the same way as above with punching and push ups, by lowering the reps each cycle until get to 1 punch 1 rep)
That is one time through the circuit you can make the circuit harder by either adding reps and strikes to the exercises or by doing the circuit multiple times. Most will have trouble just doing one complete circuit. Eventually you will be able to do more. After you are done working the circuit finish up with:
Jumping Jacks: 100 reps
Crunches: until you can no longer do another rep