Try these Best Punching Bag Workouts to Boost Your Fitness

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Try these Best Punching Bag Workouts to Boost
Your Fitness
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(No Transcript)
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• Whether boxing is your favorite go-to type of
  exercise or you just like to put on your gloves
  and do a few rounds of jabs and hooks every so
  often at the gym, chances are youre
  well-acquainted with a punching bag, or heavy
  bag. Punching bag workouts are certainly a staple
  for any boxer, but even everyday athletes and
  guys just looking to get fit can benefit from a
  good heavy bag workout.

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• However, unless you have training in boxing, have
  taken boxing classes, or use guided boxing
  workouts, it can be hard to know what to do
  besides throwing a few stiff punches and quick
  jabs at the punching bag. How do you put together
  a whole punching bag workout? What sorts of
  boxing moves and drills can you string together
  to make you a better boxer, burn calories, or
  improve your fitness?

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• What is the best punching bag workout for
  beginners? Below, youll find answers to these
  questions with several of the best punching bag
  workouts so you can step up to the heavy bag with
  confidence that youre going to break and sweat
  and look like youre well on your way to becoming
  a champion fighter.

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What Is a Punching Bag?

• Punching bags and heavy bags may refer to
  slightly different things, but they are similar.
  A heavy bag is typically a 50-150-pound
  cylindrical bag that hangs from the ceiling used
  for punching, kicking, and practicing boxing
  moves. A punching bag is a broader term that can
  encompass heavy bags as well as free-standing
  weighted punching bags. Both provide resistance
  when you strike it, in proportion to their weight
  and construction. For this reason, punching
  bag workouts for strengthening and technique are
  beneficial over shadowboxing.

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Benefits of Punching Bag Workouts

• Punching bag workouts arent just reserved for
  professional boxers and guys who are hooked on
  boxing. Even beginners can reap plenty of fitness
  benefits by giving a punching bag workout a go.
  The benefits of punching bag workouts go far
  beyond just strengthening your arms, and include
  the following

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• Burning calories and improving overall fitness
• Improving boxing technique
• Practicing combos and moves
• Practicing defense
• Increasing core stability
• Building cardiovascular endurance
• Increasing muscular strength and power
• Improving coordination and balance

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Best Punching Bag Workouts

• Ultimately, you can create an infinite number of
  great punching bag workouts by altering the
  combos and rounds you string together. The best
  punching bag workouts usually are aimed at one
  specific goal, such as practicing new combos for
  beginners, building endurance, or improving
  fitness in a HIIT-style workout. Below, we share
  one of each.

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• Best Punching Bag Workout for Beginners
• This 30-minute workout is a perfect way for
  beginner boxers to practice different punches,
  work on technique and accuracy, develop
  coordination, and improve overall fitness.

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• Warm-up (5 minutes) 2 minutes of jumping rope, 1
  minute of jumping jacks, 2 minutes of jumping
  rope. Then complete two rounds of the following
• Round 1 Around-the-World Jabs (3 minutes) Move
  back and forth all the way around the bag as you
  throw alternating right and left jabs.
• Round 2 Build-Ups (3 minutes) Cycle through
  right and left rounds of the following
• Jab
• Jab, cross

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• Round 3 Alternating Combos (3 minutes) The first
  combo should be completed with your rear hand
• Rear uppercut
• Cross
• Hook
• The second combo should be performed with your
  lead hand
• Jab
• Lead hook

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Best Endurance Punching Bag Workout

• This 30-minute punching bag workout will build
  your stamina while honing your boxing technique
  and improving your overall fitness. After the
  warm-up, all rounds are two minutes.
• Warm-up (5 minutes) 2 minutes of jumping rope, 1
  minute high knees, 2 minutes of jumping rope.
  Then complete two rounds of the following
• Round 1 Cycles of 10 cross punches with your
  dominant side, 10 cross punches with your
  non-dominant side.

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• Round 2 Dominant side cycles of
• Lunge
• Jab and kick
• Jab, jab, power punch
• Round 3 Non-dominant side cycles of
• Lunge
• Jab and kick
• Jab, jab, power punch

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• Round 4 Cycles of
• 10 burpees
• Right uppercut, jab, jab, hook, cross
• Bob and weave
• Left uppercut, jab, jab, hook, cross
• Round 5 Cycles of 
• 10 reps of right side-kicks
• 30 straight punches
• 10 reps of left side-kicks
• 30 straight punches