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Heavy Bag workout in 45 minutes

Updated on April 28, 2013


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

Strike Repititions

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!

A diagram of some basic punches
A diagram of some basic punches
How to wrap up your hands. You should wrap your hands before using boxing gloves, both to protect your hands and to keep your gloves from getting stinky
How to wrap up your hands. You should wrap your hands before using boxing gloves, both to protect your hands and to keep your gloves from getting stinky
A little about how to throw a punch harder. See the Source URL
A little about how to throw a punch harder. See the Source URL | Source


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    • Born2care2001 profile image

      Rev Bruce S Noll HMN 

      5 years ago from Asheville NC

      Even though I am not working out this way I enjoyed reading the hub and particularly enjoyed the graphics. Keep up the good work!


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