Well..I'll give you the home edition.
I have a ton of professional gym equipment in my home. I lift weights three times a week. I concentrate on pecks, biceps and triceps. I work most other muscle groups to a somewhat lesser extent. I also work on the heavy bag at least two to three times a week. I do both left and right fighting stance..and kicks from both stances. I find the ability to switch throws my sparing partners off... I also run 5 and 10k road and trail races, backpack and ride bicycle. Every morning I do around 500 crunches and 200 pushups, with the exception of Sunday. When I was training for the Rutten/Couture seminar, I was doing 500 pushups and 1000 crunches a day. I'm in better shape now, than when I was in the Army 33 years ago.