Punching Bag Workout
- A punching bag
- Tape or gloves
- 20 pushups
- Arm rotations (go through your range of motion)
- 20 body-weight squats
- Stable stance, bent knees
- Hands raised to chest level
- Feet are generally offset, so your non-dominant foot is slightly forward
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
- Increased balance
- Improved quickness