A heavy bag may be the most versatile piece of exercise equipment out there today. With the right routine you can increase cardio, tone muscle, improve on your striking technique and relieve some of that unwanted stress. I adapted the workout below from an old bodyrock routine I saw my fiancé do years ago. If you’re interested in trying this workout, the round by round breakdown is as follows:
- Round 1: 6 Jab+Cross Combos (12 total punches) followed by 2 burpees (pushups optional)
- Round 2: 6 Lead Hook+Power Hook combos followed by 2 burpees
- Round 3: 3 Jab, Cross, Lead Hook, Power Hook Combos followed by 2 burpees
- Round 4: Sit-ups with 2 Punches
I did timed rounds (40 seconds of work/20 seconds of rest) and repeated the format 3 times for a 12 minute workout. Modify the format of the workout to meet your fitness level and make sure to wrap those hands before going to work on the bag. If you do the workout, please let me know what you thought of it. I always appreciate feedback!
A client of mine recently said I should post more pictures of my meals, so I figured why not start with a snapshot of what my fiancé and I bring to work every day. One of the keys things to remember about nutrition is that you want to eat food that’s nutrient dense. Nutrient dense foods contain higher levels of macronutrients (carbs, fats, protein) and micronutrients (vitamins & minerals) which minimizes the amount of “empty” calories. The more nutrient dense your food is, the more satiated you’ll feel after eating it. That’s why I always fill our lunches with veggies, fruit, nuts and protein sources containing healthy fats. We’re fortunate enough to be able to process dairy in the form of yogurt & cheese, but we make a conscious effort not to overdo it. We also try our best to limit our sugar sources to just fruit. What are you packing in your lunch? Do you bring enough food with you to be satiated throughout the day? Do you find yourself buying food while at work?
Last week was an especially epic week for Elemental Training Tampa. We had 100% attendance by all our ETT personal training clients, added a new personal training client to the community, and hosted another successful group training session. BUT THAT’S NOT ALL! We also recorded our first episode of the ETT Wrap Show. Learn more about the week that was in ETT and find out how this fitness community got its start. We love all types of feedback so please listen and leave us a comment.