It is ok to work out every day, if you feel up to it/have the motivation.
All muscles except calves, forearms (wrist curls and reverse wrist curls), and abs need two days rest between workouts.
The way you meet both of the above statements is by using a split routine.
Day 1 - Work out thighs/glutes. If you do squats - do not go all the way down (in order to prevent knee damage) thighs parallel to the floor is the target.
Day 2 - Work out lower back then upper back.
Day 3 - Work out chest, then shoulders (work all 3 muscles), biceps, triceps (in order).
Repeat.
I recommend all the above exercises be done 8-12 reps X 3 sets at first. You can modify this (6-8 reps x 3 sets for instance) as you become more familiar with your exercises and in good overall condition.
You can work out calves, forearms, and abs everyday (following the above exercises). Calves and forearms are best done with higher reps and sets - say 12-15 X 5 sets. Abs should be done only one set to exhaustion - you can/should do crunches and reverse crunches at least. I do these before I get out of bed in the morning. Hold a loose weight behind your head to decrease number of reps.
Do not toss the weights - make "slow" (keep muscle control of the weights at all times) and full range of motion continual smooth movements.
Take one minute rest between sets . . . or use alternate exercise to rest that muscle. That means, for instance, you can work out your biceps one set, then go to triceps with no rest for one set - back and forth until done with both. Saves time and builds endurance - and doesn't burt the "building" part a bit. Take it easy getting into this because it is pretty stressful - I'd wait a little while, like when you go to 6-8 reps before doing much of the circuit training. You can pretty much do the whole workout that way if you like. Your muscles do respond to changes so try it some to get the idea and try it for different muscles - just keep the muscles in order as printed above - larger ones before smaller.
Pre-hydrate and drink plenty during exercises.
Take a day off anytime you feel like it - try not to take two days off. I usually still do crunches when I take a day off, but you can also take a day off from them. It's best to not push yourself into exercising when you really, really do not feel like it - at least not always. It's kind of like dieting - if you are too strict you have more of a chance of falling off the wagon.
Hint: Legs and endurance (aerobics and circuit training - explained above somewhat) are probably the most important parts of boxing (think Muhammad Ali) so do not neglect them - or anything else!
