1 / 15

Try these Best Punching Bag Workouts to Boost Your Fitness

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 youu2019re 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.<br><br>

Ryan_Taylor1
Download Presentation

Try these Best Punching Bag Workouts to Boost Your Fitness

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Try these Best Punching Bag Workouts to Boost Your Fitness

  2. 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 you’re 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.

  3. 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?

  4. What is the best punching bag workout for beginners? Below, you’ll 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 you’re going to break and sweat and look like you’re well on your way to becoming a champion fighter.

  5. 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.

  6. Benefits of Punching Bag Workouts Punching bag workouts aren’t 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:

  7. 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

  8. 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.

  9. 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.

  10. 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

  11. 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

  12. 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.

  13. 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

  14. 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

More Related