Simple:
Jumping rope (get the thick 'thai ropes' and you'll know pain)
Pushups
Pullups/Chins
Sit-ups (all the way up), every variation of crunches imaginable
Lie on your stomach, reverse crunches (to work lower back)
Jumping squats (jump, then squat when you land)
Lots of heavy bag work for developing punching strength (this works chest, shoulders, triceps, lats)
Oh, and 3-4 miles a day on the track.
As far as reps and intensity, all to failure+10 reps/mins.
It hurts. Join a boxing gym with a coach. That will help you get through 30 mins of juimping rope, 150 crunches, 100 pushups, 100 squats, etc.
Basically the motto is: all the pain outside the ring is better than not being conditioned enough inside.
Sorry, didn't have a website for you.