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!