Boxing

Advanced Heavy Bag Cardio Workout

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.

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Heavy Bag Workout – Great Cardio And Stress Relief Workout

by Rob Denny 22 Comments

Heavy Bag Workout – Great Cardio And Stress Relief Workout

Here is my favorite cardio exercise outside of playing tennis – a complete heavy bag workout. And guess what, it’s not only fun but also really good for your entire body. It’s even great for your mind because a heavy bag workout is great stress relief. Another super cool thing is – you never get hit back during a heavy bag workout! You can beat the hell out of it and never have the fear of being knocked on your ass by a sneaky left hook! We can all look like Ali or Holyfield! Several things to cover here. Don’t run out and start your heavy bag workout without reading the rest of this article. Chances are good if you do, you’ll end up with a broken wrist! First of all, most gyms have heavy bags. You may want to go out and buy your own. If you have a tree in your yard, all you’ll need is a heavy bag and a chain to hang it from. Next, you’ll need bag gloves. You have a couple of options here. The newer gloves don’t require wraps, but they are more expensive. If you go old school, make sure you buy wraps! I can’t stress enough the importance of wrapping your hands before hitting the heavy bag (I’ll cover hand wrapping later). Wraps help protect your wrist, hand, and knuckles from injury. The bag’s up, hands are wrapped, and you’re ready to start banging away. Here are some basics – [Read more…] about Heavy Bag Workout – Great Cardio And Stress Relief Workout

Double End Bag Drills

by Rob Denny Leave a Comment

The double-end bag is – to put it mildly – tricky. It is also another great way to get in a fun workout and work on footwork as well as hand and eye coordination. The main thing here is do not try to punch with power! You should be punching lightly and with speed.

One more big difference between this and the heavy bag – the double-end bag will punch back! When I say hands up, slip left or slip right you’ll find out quickly if you don’t, the bag will smack you upside the head. Fortunately, it will not hurt, other than your ego which is a good thing because now you will focus more on footwork which is a great leg workout too!

Do 2-minute rounds with a 30-second rest.

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