Cardio/Strength & Agility Workouts with a Punch Bag

From our previous article, guiding you on why punchbags give you a good  cardio/strength & agility workout we have created this article on a workout regime that you can develop. So after your warm-up, give yourself a gentle shake and get ready to move. Ensure you’re well hydrated. Work each round for sixty seconds with a sixty-second rest, which should be just enough to bring your heart rate down, ready to go again. Adjust these timings to your own progression, level of fitness and strength. For the final ten seconds of each round, speed up and give it your all to finish on a high.

You can adjust this workout to fit your own fitness level and goals. For example, if you are a beginner, you may want to start with shorter rounds and fewer repetitions. As you get stronger, you can increase the intensity of your workout.

It is important to listen to your body and take breaks when you need them. If you start to feel pain, stop and rest. With a little practice, you can use a punching bag to get a great workout that will improve your fitness, strength, and agility.

Creating Form and Discipline

Here are some boxing tips for good form:

• Keep your hands up. Your hands should be up by your face, protecting your chin.
• Keep your elbows in. This will help you generate power and protect your ribs.
• Keep your chin down. This will help you protect your head from punches.
• Keep your feet shoulder-width apart. This will help you maintain your balance.
• Turn your hips when you punch. This will help you generate power.
• Follow through with your punches. Don't just jab or hook, make sure you extend your arm fully.
• Breathe out when you punch. This will help you generate power and control.
• Relax. Don't tense up, stay loose and let your body do the work.

It is important to practice good form when boxing. This will help you avoid injuries and improve your boxing skills. If you are a beginner, it is a good idea to get a boxing coach to help you learn the basics.

Dont Forget:- Wear hand wraps and a mouthguard. This will help protect your hands and teeth.

 

Some Workout ideas, split into rounds.

Round One: 

• Directly strike with slow, purposeful jabs: one-two, one-two.
• Change the tempo.
• Even when you get tired, keep bringing your hands back to your face.
• Remain calm and keep moving.

Round Two:

• Continue like in Round One, but add the hook in between each jab: one, two, hook, hook.
• Create variety by working different parts of your core by adjusting how high you approach the bag.

Round Three:

• Introduce the one-one-two-up uppercut.
•  Be mindful of making correct contact to avoid straining your muscles or getting hit by the bag.

Round Four:

• Keep your jab rhythm; however, introduce an evasive slip either side of the bag. The new pattern is one-two-slip-slip.
• Consider your head's position in relation to the bag and the level you're entering from.
• Keep your feet light.

Round Five:

• This time, one, two, body, body, by combining jabs with body punches.
• As you come in, your torso will twist, but make sure to stand straight in between reps.

Round Six

• It's your turn to freestyle all the way to the end of your session.
• Consider your angle to the bag and mix up jabs, close-range hooks, uppercuts, and body punches.
• Move around the bag, varying speed and tempo and ensuring you maintain "light feet."
• Finish with a complete blow-out.

Progression by introducing  other movments to increase intensity.

Once you’ve mastered the basics, and you feel it’s time to move on.

• You can extend your workout by repeating rounds as necessary.
•  Increase the amount of movement you make around the bag, both in front of and behind it, and at various levels.
• Incorporate cross punches to improve shoulder flexibility and strength.
•  Reverse lunges are a wonderful technique to work the main leg muscle groups in between punches.
•  Consider a  few burpees to a round to increase your heart rate; but be mindful of what's going on around you, bring in a press up to the burpee when your ready.
• Use both sides when performing side kicks, and warm up correctly to prevent injury.
• Alternating sets of squats are another excellent technique to increase intensity.
• Finally introduce a skipping rope and do timed bursts as each round finishes.

Don't forget to cool down and stretch

You can adjust this workout to fit your own fitness level and goals. For example, if you are a beginner, you may want to start with shorter rounds and fewer repetitions. As you get stronger, you can increase the intensity of your workout.

It is important to listen to your body and take breaks when you need them. If you start to feel pain, stop and rest. With a little practice, you can use a punching bag to get a great workout that will improve your fitness, strength, and agility.

Here are some stretches that you can do after your boxing workout:

• Neck stretch: Gently tilt your head to the right, hold for 30 seconds, and then repeat on the left side.
• Shoulder stretch: Bring your right arm across your chest and hold your elbow with your left hand. Gently pull your right arm towards your left shoulder. Hold for 30 seconds and repeat on the other side.
• Chest stretch: Reach your arms out in front of you and clasp your hands together. Gently pull your arms apart, feeling the stretch in your chest. Hold for 30 seconds.
• Back stretch: Stand with your feet shoulder-width apart and reach your arms overhead. Bend to the right, keeping your back straight. Hold for 30 seconds and repeat on the left side.
• Hip stretch: Stand with your right leg in front of you and bend your right knee. Lean forward, keeping your back straight. Hold for 30 seconds and repeat on the other side.
• Knee to chest stretch: Sit on the ground with your legs extended in front of you. Bend your right leg and bring your right knee towards your chest. Hold for 30 seconds and repeat on the other side.
• Calf stretch: Stand facing a wall with your feet shoulder-width apart. Lean forward and place your hands on the wall. Keep your back straight and your heels on the ground. Hold for 30 seconds.

It is important to hold each stretch for at least 30 seconds. You can repeat each stretch 2-3 times. If you feel any pain, stop the stretch and rest.