Heavy bags can be used to perform other exercises besides boxing and kickboxing. In fact, heavy bags can be used to execute movements that are similar to barbell exercises. They can be used to perform body-weight exercises. You should do three sets of 10 to 12 reps per movement. However, for the situp movement, you should do three sets of 15 to 25 repetitions.
Heavy Bag Alternating Lunge
This exercise targets the quadriceps, gluteus maximus and adductor magnus. To perform this exercise, first grab the heavy bag and place it on top of your right shoulder. Stand with your body upright and position your feet at a distance shoulder-width apart on the floor. Lift your right foot off the floor and lunge forward, bending your hips and knees and place your right foot on the floor. Lift your right foot off the floor and lunge back to the beginning position, extending your hips and knees, and place your right foot on the floor.
Heavy Bag Deadlift
The heavy bag deadlift works the erector spinae, quadriceps, gluteus maximus and adductor magnus muscles. To execute this movement, begin by placing the heavy bag in the vertical position and hold the bottom of the heavy bag. Bend your hips and knees. Make sure to keep your back straight during the movement. Extend your hips and knees to lift the heavy bag off the ground. Bend your hips and knees and return the heavy bag to the ground.
Heavy Bag Incline Pushup
The heavy bag incline pushup targets the lower chest, the front shoulders and the triceps. To perform this exercise, first put the heavy bag on the floor in the horizontal position. Put your hands on the heavy bag at a distance that is slightly wider than shoulder-width apart. Get in a pushup position, putting your feet on the ground behind you with your legs straight. Bend your elbows and bring your chest down toward the heavy bag. Extend your elbows and bring your chest up to the beginning position.
Heavy Bag Situp
The heavy bag situp works the abdominal and hip flexor muscles. To execute this movement, begin by attaching the heavy bag to the ceiling chain. Place your legs around the bag and position your torso perpendicular to the ground. Bend forward at the waist to move your torso up toward the heavy bag. Extend back at the waist to move your torso down to the start.
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