The Ultimate Punching Bag Workout
31st Jul 2017
Full punch bag workouts help your cardio and are great training for movements in the ring, amping up your legwork, coordination and stamina.
Next time you head to the gym or practise at home, try out this ultimate punch bag workout with a heavy punch bag:
Training Round (x5)
Leg kicks
- 10x right leg kicks
- 10x left leg kicks
Five reps of a low kick with your right leg aimed at the bottom half of the bag. Maximise power by turning your hip as the kick lands.
Move on to five high kicks with the same leg, aiming for the upper half of the bag. Guard your chin with your hand as if in a fight.
Repeat low kick and high kick reps with left leg.
Punches
- 10x straight punches
- 5x left hooks
- 5x right hooks
20 straight punches at the bag, alternating between jabs and crosses on the front and rear hands. Test your speed and again turn your hip as the punch lands.
Follow-up with five left hooks and five right hooks. Left hooks on the left of the bag and right hooks on the right side. Swing in an arc and use heavier gloves to help improve hand speed.
Knee kicks
- 10x knee kicks
Kick your left knee up on the lower half of the bag, then your right, repeating the cycle.
Method
- Warm up before
- Complete up to five rounds of this cycle
- Wear hand wraps and bag gloves
- Take a 30-second rest between rounds
- Customise to your level
- Incorporate a freestyle round
Different types of punch bags
You can also look at a range of bags to pick the right one for you and your workout. If you want to train different aspects, there are different and best suited bags:
| Bag type | Training |
| Heavy Bag | Straight punches, hooks, movement |
| Uppercut Bag | Body shots, uppercuts, digging with punches |
| Double-end Bag | Dodging punches, accuracy |
| Speed Bag | Building speed, stamina |
Other benefits of punch bag workouts?
- Trains your whole body
- Burn calories
- Increases metabolic rate
- Improves power
- Minimal equipment
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Check with a trainer before completing this workout if you’re unsure or are injured. The workout can be adjusted to your skill level. Also try shadow boxing and sparring.