Fight the Flab 


Punching Bag Workout

You’ll need: 

  • A punching bag
  • Tape or gloves

Warm Up: 

  • 20 pushups
  • Arm rotations (go through your range of motion)
  • 20 body-weight squats

Your Stance:

  • Stable stance, bent knees
  • Hands raised to chest level
  • Feet are generally offset, so your non-dominant foot is slightly forward

The Workout

Take a 30 second break in between each round.

2 minutes: Jabs 

Continually move around the bag, just throwing jabs, no big punches. Hit different levels of the bag with your punch.

2-3 minutes: Jabs and Hooks 

Continue to jab with both hands. Work in hooks with your non-dominant hand. After each hook, change your direction as you move around the bag

2-3 minutes: Combination Round 

Jab right, jab left, hook right. Jab right, jab right, jab left.  Continue to move around the bag, and change up your combinations. Your punches should come more quickly at this point in the workout. Remember, you shouldn’t be hitting the same spot on the bag each punch.

1 minute:  Squat and Hook, Squat and Jab 

For 60 seconds straight, do a body-weight squat, and then a combination of four hooks, alternating hands. Every other squat, do four jabs instead of hooks.

2 minutes: Combinations and Haymakers 

This is a freestyle round, where you move around the bag and continue with single punches and combinations. Combinations should be as fast as you can make them. Every 15 seconds, throw a haymaker, meaning your hardest punch, be it a straight punch or a hook. Haymakers are best at the end of a combination.

Hook Versus Jab

Jab: This punch comes directly from your body, straight out from the chest.

Hook: This is a swinging punch, meaning the the hand is slightly extended from the body, and the power comes from a sideways movement, rather than from a movement directly out from the body.

What is a punching bag workout good for?

  • Muscular strength
  • Stamina
  • Increased balance
  • Improved quickness
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