You should have mastered everything in the heavy bag workout before moving on to this workout.
1=jab, 2= Straight right, 3 = Left Hook, 4 = Right Hook, 5 = Left Uppercut 6 = Right Uppercut, B = Body, H = Head.
Due to shoulder, wrist, and hand issues as I’ve aged, I am a straightforward jab(1), straight right (2), left hook (3) guy. This is all you need too unless you intend to get in a ring and spar/fight. If that’s the case, go join a boxing club and get a trainer. You’ll need to learn all the punches and do mitt work before you ever go toe to toe with someone. For the rest of you, I realize 1,2,3 may become boring so feel free to improvise to keep motivated. Trust me when I say you do not need anything else for an intense cardio workout than what I’ve written below.
1,1 is a double jab. Be sure you are stepping into the bag with your left foot. Mix it up with a quick jab to the body, barely touching the bag, bring your arm halfway back then jab to nose hard, snap back to guard position. When you double jab to the nose, both punches should be thrown with authority (hard) and quick. Always snap back quickly when returning hands to the guard position.
Take time to learn these combinations. For example, 3B, 2H,2B,3H will take time to learn to throw rapidly. Don’t worry about being slow, just throw over and over with no rest, you will be breathing heavy.
2-minute rounds with 30-second rest. If you increase to 3-minute rounds, start with 1-minute rest, and decrease to 30-second rest as quickly as possible.
Round 1 – warm up, light punches for 1:30, 1,1,2 the rest of the way.
Round 2 – 1B,1H,2B,3H
Round 3 – 3B, 2H, 2B, 3H
Round 4 – 1B,1H,2H,3B,2,1 as you back up
Round 5 – throw 8 punch flurries of 1,2’s every 30 seconds
Round 6 – 10 rapid punches shoe shining (start punches at the body, work up to head) every 30 seconds.
Round 7 – Speed drill, facing bag, balls of your feet, rapid 1,2, 15 seconds on 15 off (bob and weave)
Round 8 – Power Drill – 1,2 (boxing stance, punch as hard as you can) 5sec on, 15 off
Round 9 = Burnout Drill – face the bag head-on, 5-sec rapid punch, 15 sec off
Round 10 – Speed/power drills – 1.5 minutes combos, last 30 sec – face bag straight on, 5-sec speed, 5-sec power
Round 11 – Ladder Drills – jabs 12, 11,10,9,8,7,6,5,4,3,2,1. Rest 5 between each set (12 jabs rest 5, 11 jabs rest 5, etc all the way to 1) once completed, repeat with straight rights. (If your right wrist is getting sore, switch to southpaw and throw all right jabs)