Workout Routines

The Best Punching Bag Workout

Ramp up your cardio with this full body heavy bag workout.

by
The Best Punching Bag Workout
Duration 15 min
Exercises 8
Equipment Yes

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Boxers, kickboxers, and mixed martial arts fighters don’t use treadmills to get ripped. Their shredded physiques come from fight training, of which pounding a heavy bag is a major component. Dust off the one in your basement, lace up the gloves, and beat your gut once and for all.

HOW IT WORKS

Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories.

DIRECTIONS

Perform the exercises as a circuit, completing one after the other without rest. Afterward, rest 30 seconds. That’s one round. Repeat for five total rounds. To avoid injury, wear hand wraps and bag gloves.

Exercise 1

Low Kick
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1 sets
5 reps
-- rest
Use your right leg. Kick the lower half of the bag, as if aiming for an opponent’s leg, using your right leg. Pivot on your support foot and turn your hip over as you deliver the kick, to maximize power. Complete five low kicks.

Exercise 2

High Kick
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1 sets
5 reps
-- rest
Use right leg. Kick the upper half of the bag, as if aiming for an opponent’s head using your right leg. Keep your hands raised as if guarding your chin. Throw five kicks.

Exercise 3

Low Kick
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1 sets
5 reps
-- rest
Use your left leg. Kick the lower half of the bag, as if aiming for an opponent’s leg, using your right leg. Pivot on your support foot and turn your hip over as you deliver the kick, to maximize power. Complete five low kicks.

Exercise 4

High Kick
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1 sets
5 reps
-- rest
Use left leg. Kick the upper half of the bag, as if aiming for an opponent’s head using your right leg. Keep your hands raised as if guarding your chin. Throw five kicks.

Exercise 5

Punch
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1 sets
20 reps
-- rest
Perform 20 straight punches on the bag, alternating hands. Keep your guard up and turn your hips into each punch.

Exercise 6

Left Hook
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1 sets
5 reps
-- rest
Perform five left hooks—swing your arm in an arc to hit the side of the bag.

Exercise 7

Right Hook
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1 sets
5 reps
-- rest
Perform five right hooks—swing your arm in an arc to hit the side of the bag.

Exercise 8

Knee Strike
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1 sets
5* reps
30 sec rest
*Per side. Drive one knee up into the bag. Repeat on the other leg.
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