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ULTIMATE HEAVY BAG WORKOUT!

The Ultimate Heavy Bag workout


Benefits of the Heavy Bag:

  • Increases Strength & Power

  • Improves Cardio & Endurance

  • Builds Boxing Technique with proper force of impact on your punches

  • Improves Footwork & Coordination

  • Boost your MOOD, REDUCE STRESS and LEVEL UP PHYSICALLY with this ULTIMATE WORKOUT!











ROUND 1 (60 Seconds) - WARM UP

Get a feel for the bag & stay moving!

  1. Start off simple, with a 1-2 Combination.

  2. Strike with the JAB (1) and immediately follow up with a STRAIGHT PUNCH (2).

  3. Remember to throw with Intent!

  4. Repeat the 1-2 Combination for 60 seconds, stay moving around the bag as you throw your punches.

TIP: Use the Jab alone to fill the gaps between combinations.


ACTIVE REST (30 Seconds)

Scale back the intensity, but Stay Busy. Move around the bag, throwing Straight Jabs to the head and body, changing Levels.

ROUND 2 (60 Seconds) - POWER

Increase the intensity and implement your Power Shots into this Round!

  1. Start off with a 1-2 Combination and end with a Heavy Left Hook (3).

  2. Jab (1), Straight Punch (2) and Hook to the Head (3).

  3. Change levels on the Hook at the end of each Combination - Throwing one to the Head, then one to the Body.

  4. Repeat the Combination, changing the level of your last Hook (Head & Body).

TIP: Slip & Side Step at the end of each combination. Stay Moving!


ACTIVE REST (30 Seconds)

Move around the bag, stepping in & out of Range. Throw the Jab at different Levels. Add in a Double-Jab as you move around.

ROUND 3 (60 Seconds) - COMBINATION PUNCHES

  1. Throw a Jab, then a Straight Cross Punch, Rip a Heavy Left Hook to the Body and finish with a Right Hook to the Head.

  2. Put all of your Power into the last Right Hook to the Head.

TIP: Turn your Hips and use your Body Weight to add Power. Add in a Jab (1) and Right Hook (3) Combination to mix things up.


ACTIVE REST (30 SECONDS)

Step away from the bag and practice Slipping Left & Right. Stay in your Boxing Stance, Circle around and practice slipping left, then slip right, alternating and repeating every few seconds.

ROUND 4 (60 Seconds) - INSIDE PUNCHING

Inside Work / Clinch

  1. Step in Close to the Bag.

  2. Keep a High Guard.

  3. Throw Alternating Hooks to the Body.

  4. Push the Heavy Bag with your forearms to Create Space and throw your Power Shots!

  5. Stay in Close and throw the Hooks at Different Levels (Head & Body).

REST (30 Seconds)

Take a Breather. You've earned it!

ROUND 5 (60 Seconds) - FREESTYLE

Time to put everything Together!

  1. Freestyle Punching. Mix up your Punching Combinations.

  2. Throw Straight Jabs, Cross Punches, Hooks and move around freely.

  3. Change Levels constantly, throwing to the Head & Body.

  4. Slip and Feint between punches.

  5. This is the LAST ROUND, so GIVE IT YOUR ALL!


WORKOUT COMPLETE! Whether you're a Professional or a Beginner, Heavy Bag Workouts are one of the most effective training methods. Challenge yourself and keep things interesting by varying the punch combinations in each round. Stay Hungry!