Heavy bags range in size from 50 to 100 pounds. Speed bags are small, lightweight bags that move fast when you hit them. Both of these punching bags are used by boxers and everyday people to work out on. Not only can punching bags help you develop power, but they can also improve coordination, balance, muscle endurance and cardiovascular strength. Using a punching bag for your workouts can also offer you a variation to your regular workouts to avoid boredom.
Step 1
Bob and weave around the bag. Start this routine and every other one with a 10 minute warmup consisting of jumping rope or light jogging. Come to the bag and alternate between throwing jabs, hooks, uppercuts and combinations. Circle to your right a quarter way around the bag and do the same thing. Work your way all the way around and follow the same pattern. When you get all the way around, go back the other direction. The whole time you do this, bounce up and down on your toes, and duck and swing your head as if you were dodging punches.
Step 2
Increase your punching endurance. Do a warmup and then bob and weave for about 10 minutes. Then throw alternating rights and lefts as fast as you can for as long as you can. Stop when your arms are too tired to continue. Take a 60-second rest and do the same thing again. Repeat this drill 4 to 6 times.
Step 3
Use a speed bag to increase your speed and hand agility. After your warmup, come to the bag and throw quick punches. Alternate hitting it twice in a row with one hand, then twice in a row with the other hand, and alternate hitting it back and forth with each hand. Incorporate both patterns into your punching scheme.
Step 4
Incorporate the bag into a circuit. Start with a 10 minute warmup run. Jump rope for 1 minute, punch the speed bag for 1 minute, do jumping jacks for 1 minute and then hit the heavy bag for 1 minute. Take a 30-second rest and repeat the whole sequence 6 to 8 times and finish with a 10-minute cool-down jog.
Step 5
Pick up the bag and carry it over your shoulder. Not only can the bag be used for punching, but it can be used as a weight to increase resistance. To do this, start out with a 10 minute warm-up without the bag. After you are done, hoist the bag onto your shoulder and run all out for 20 seconds. Rest for 40 seconds, then pick it up and do another sprint. Do 10 to 12 sprints and finish with a 10 minute cool-down jog. If you really want to turn up the intensity, do these on a nearby hill.
Tips and Warnings
- If you hit a punching bag with your bare knuckles, you are going to cause a lot of damage. Get a good pair of leather bag gloves that fit comfortably and are well padded to protect your hands. When you are punching the bag, make sure to have good form. Step into your punches, twist your hips and generate your power from the core.
Things You'll Need
- Heavy bag
- Speed bag
- Jump rope
- Bag gloves
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