Boxing heavy bag workout

Should still practice speed strikes, focus on improving the power of your heavy strikes.Heavy bag training at home is an effective way to increase your striking power, as well as speed. Focus on moving constantly and keeping your guard up when hitting a heavy bag.Is Heavy Bag Training Good Cardio?As with a normal bag, striking a heavy bag is a great cardio workout. When you start to become more comfortable with the weight of the bag, start focusing on increasing your punching speed to increase the cardio benefits.Are Heavy Bags a Good Workout?Heavy bags are one of the best workouts for boxing training. Rather than focusing on speed, working out with a heavy bag helps a fighter to develop muscle strength in their arms, chest, and overall body. During a heavy bag workout, your core is also constantly engaged and the abdominal muscles will get stronger.How Long Should You Workout On a Heavy Bag?There’s no right or wrong answer to how long a workout should be on a heavy bag. Due to the increased weight of a heavy bag vs. a free-standing punching bag, heavy bag workouts may be quicker, lasting only 10-15 minutes, but a boxer can work out for as long as 30 minutes if they are professionally trained. For a simple beginner heavy bag workout, try this quick 3-round workout.How Hard Should You Hit a Heavy Bag?The benefits of a heavy bag come from its weight, not you striking the bag harder than normal. With that said, your strikes should have more power than when striking a standard bag. Aim to punch with around 70% of your total power and focus on snapping your strike back.Heavy bag training is an effective way of building strength for any boxer. To see a full library of punching bag workouts, visit our YouTube channel or our workout playlist on the FightCamp website today.Related ArticlesHow To Choose The Right Punching Bag For Your WorkoutBEST Heavy Bag Boxing GlovesHow To Increase Punching Power3-Round Heavy Bag Boxing Workout

For 1 minute OR Mountain Climbers for 1 minute.Kick It Up a NotchIf you’re looking for a solid beginner kickboxing workout with the heavy bag, consider alternating pure punching rounds with this hit and kick combo.Punching Bag Workout - Drill 4Two Lead Kicks – Left Cross – Rear KickExtend your forward leg at a 90-degree angle, striking the heavy bag about midway (your opponent’s torso). Contact the bag with your shin just slightly above the ankle.Keeping your leg raised, bend at the knee to strike the bag a second time.Return to fighting stance and deliver a left cross.Pivot your body to bring your rear leg around, striking the bag at a higher angle (your opponent’s chest or face). Use this powerful final kick to finish them off!Beginners will quickly learn that boxing and kickboxing are not only incredibly effective, but they are insanely fun. Hitting a punching bag is a full-body workout that is guaranteed to knock out stress and keep you motivated. As you become more comfortable, you might want to start mixing it up with your own combos!Related Articles:The COMPLETE Beginner’s Guide to Training Like a Boxer 🥊 What Equipment Do You Need to Start Boxing? 🥊 Five (5) At-Home Boxing Workouts for Beginners (Videos) 🥊 How to Choose the Best Boxing Gloves for Beginners 🥊 How To Choose The Right Punching Bag For Your Workout 🥊 The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years experience training clients in boxing and fitness. Tommy is also USA Boxing Coach certified.

Here’s a great boxing heavy bag workout from Jason Van Veldhuysen over at Precision Striking. He’s also got a popular Youtube channel.This 10-round heavy bag workout will improve your power, speed, endurance, and overall boxing skills!*** Watch the video to see Jason demo his heavy bag workout. ***NOTE FROM JASON : This heavy bag routine is meant for non-sparring days, where Jason recommends to do 10 rounds on the heavy bag. On sparring days, you use bagwork to supplement your sparring so that you still get 10 rounds of hard work. (For example: if you sparred 6 rounds, do 4 on the bag.)The standard round time in boxing is for 3-minute rounds with 1-minute rest in between!ROUND 1 – Warm UpStart with the jab, bend your legs, and get your hands and feet warmed up. Start gauging timing and distance, move your head before you jab, move your head after you jab, work on your angles, and setting up other shots in later rounds.ROUND 2 – SouthpawHit the bag from a southpaw stance (or orthodox if you’re already southpaw) to balance out your body. You’ll be working different shots and angles. And you never know when you’ll need this strategy in a fight.ROUND 3 – Head movementEmphasis on head movement for this round. Work on slipping, ducking, snapbacks, moving head before & after you punch. Move your head, snap your punches, slip, and move again. Keep moving your head.ROUNDS 4, 5, 6 – Fight paceWork at 100% full-on fight pace.