Heavy Bag workout in 45 minutes
The purpose of this workout is to serve the needs of those somewhat familiar with basic punching techniques (possibly with a martial arts background) who are wanting to get a good workout on a heavy bag into a busy schedule. i am a father, husband, full-time student and full-time employee at Xerox, so my workouts need to fit into some pretty tight timeframes! I hope you find this workout useful to that end as well.
Stretch - stress arm stretches and back stretches, try to do at least 5 different stretches before moving on.
These basic exercises will work your muscles and get your blood moving before you move onto the more cardio-heavy bag workout. Don't worry if you can't do all of the reps in all the sets the first time, it's more of a goal to work towards than a requirement, just do whatever you can.
Crunches – 3 sets of 40
Pushups – 3 sets of 30
Pullups – 3 sets of 10
Try and strike the bag as hard as you would a real opponent, this yields a better, more aerobic workout and also better simulates real fighting, in case you ever need it!
15 Left Jabs-High
15 Straight Right-High
15 Left Jabs – Chest
15 Straight Right -Chest
15 left hooks-high
15 Right hooks-high
15 left hook – low
15 right hook – low
15 right crosses – high
15 Left Uppercuts
15 Right uppercuts
Once you do all your striking reps move onto combinations; that is several strikes which closely follow each other:
15 Left jab - right cross – high
15 Left jab - right cross – chest
15 Left Jab-right Hook - high
15 Left Hook - straight right - high
15 Left jab high, right chest, left jab chest
15 Left jab high, right chest, left jab chest, Right hook high
For this part you will need a stopwatch or other timer:
Do 3 - 3 minutes rounds.
As you "fight" the bag try and emulate real movements as though you are sidestepping punches, ducking to avoid being hit and blocking strikes. Keep your guard up at all times while the three minutes is happening, these "drills" should simulate a boxing round as closely as possible; so to better understand the movements watch videos of boxers in real matches, it will help you understand how to move and the quick pace of action. This should be the most cardio-heavy part of this short workout routine, remember to keep MOVING and keep your guard UP!