The beginner heavy bag workout will help boxers to build muscles, sprinkles, and endurance. Beginner heavy bag workouts are considered exercises for the whole body. Fighters must throw punches and bounce around their toes in the punching bag training.
On the other hand, heavy bag workouts in boxing include combos such as ‘Jab, Cross, Squat’, ‘Cross Punches’, ‘Side Kick Punches’, ‘Hooks’, ‘Burpees with Pushups’, and a lot more. Boxers need to memorize them all and improvise them as well.
So, this article will tell you how to do beginner heavy bag workouts and when you should start them. Just keep reading.
How To Do Punching Bag Workout
The punching bag workout for beginners includes so many exercises. A would-be boxer should complete the workout according to the suggested time intervals.
After they finish the workout, they should rest for a while and repeat the series of processes once again. Fighters will have to finish these workouts within 20 minutes. It may not seem much, but, that’s enough.
Punching Bag Workout Overview
- Warm Up: 5 to 10 minutes
- Jab, Cross, Squat: 45 seconds of work and 15 seconds of rest
- Cross Punches (Dominant Side): 45 seconds of work and 15 seconds of rest
- Cross Punches (Non-Dominant Side): 45 seconds of work and 15 seconds of rest
- Side-Kick Punch Combos: 90 seconds of work and 30 seconds of rest
- Lunge, Kick, Jab, Cross: 45 seconds of work and 15 seconds of rest
- Hooks (Dominant Side): 45 seconds of work and 15 seconds of rest
- Hooks (Non-Dominant Side): 45 seconds of work and 15 seconds of rest
- Burpee With Pushups, Straight Punches, Hooks: 45 seconds of work and 15 seconds of rest
- Bonus Workout: Pushup and Punching Reverse Pyramid: 45 seconds of work and 15 seconds of rest
Warm Up
So, the first step of the heavy bag workouts for beginners is warming up yourself. You should do a warm-up for at least 5 to 10 minutes before diving into the heavy bag workout training.
Below I have listed some moves for a good warm-up. Practice these moves at least for 30 seconds.
- Jog in place
- Jumping jacks
- Air squats
- Shadowboxing
- High planks
- Low planks
These exercises will help you to mimic the movements that you are about to perform in the training.
Jab, Cross, Squat
Estimated Time: 45 seconds of work and 15 seconds of rest
The second step of the heavy bag workout for beginners includes the combo- Jab, Cross, Squat. Face the punching bag directly. Make sure that the moment you practice all punching exercises, you are using the best boxing gloves to protect your hands.
Cross Punches (Dominant Side)
Estimated Time: 45 seconds of work and 15 seconds of rest
Dominant side cross punches are developed for shoulders and arms. During those 45 seconds, you will need to throw every punch with full force. While throwing punches, you will need to keep your abs tight. Protect your face with the non-working hand.
Cross Punches (Non-Dominant Side)
Estimated Time: 45 seconds of work and 15 seconds of rest
Non-dominant side cross punches are the same as the dominant side cross punches. But, this time, you need to focus on the non-dominant side. A right-handed boxer will finish a set of cross punches with his/her right arm. And vice versa.
Side-Kick Punch Combos
Estimated Time: 90 seconds of work and 30 seconds of rest.
First, set a 90-second timer and practice the below-given moves as many rounds as possible.
- 10 reps of right side-kicks.
- 30 straight punches.
- 10 reps of left side-kicks.
- 30 straight punches
Lunge, Kick and Jab, Cross
Estimated Time: 45 seconds of work and 15 seconds of rest
You should face the punching bag directly to take a position about a leg’s length away. Make your right foot backward to do the reverse lunge. Explode up forcefully using your lunge and shift your weight to the left foot.
Hooks (Dominant Side)
Estimated Time: 45 seconds of work and 15 seconds of rest
This is a powerful and fast cross-body workout that will help you to strengthen your shoulders, core, and even your hips. You should practice this workout with your dominant hand.
Hooks (Non-Dominant Side)
Estimated Time: 45 seconds of work and 15 seconds of rest
Non-dominant side hooks are the same as the dominant side hooks. But, you should practice this with your non-dominant hand.
Burpee With Pushups, Straight Punches, Hooks
Estimated Time: 45 seconds of work and 15 seconds of rest
Practice the set of exercises that are given below.
- Squat Down
- Pushup
- Feet back Step or jump
- Explode upwards
- Land softly
Bonus Workout: Pushup and Punching Reverse Pyramid
Estimated Time: 45 seconds of work and 15 seconds of rest
In this workout, you need to practice some exercises. Here they are-
- 10 pushups
- 10 punches
- 9 pushups
- 9 punches
- 8 pushups
- 8 punches
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