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Bag Skills and Drills Sample for Kickboxing or Muay Thai Fitness

Updated on May 13, 2016

If you happen to be looking to increase power, work on techniques, reduce stress, or better your fitness level, then hitting the bag may be for you. Below I go into a sample workout plan that is easy to follow and perform for people of any skill level and the skills and drills are transferable to almost all martial arts practitioners or those who are just looking for something to do to change up their workout routine.

See a sample layout below and be sure to pay attention to how you punch and kick, and as always work within your limits.

Punching and Kicking Drills

Warm up for 3 to 5 minutes. Each drill is performed for 30 seconds to 1 minute, then 30 second rest. If your working out with a partner then rotate every 30 seconds to 1 minute.

Drill 1

  • Jab, cross, hook

Drill 2

  • Jab, cross, hook, right roundhouse kick (left Thai kick)

Drill 3

  • Jab, Cross, hook, cross

Drill 4

  • Jab, cross, hook, cross, left roundhouse kick (left Thai kick)

Kickboxing Drill 5

Now this is where it gets fun. The fifth and final round is conditioning round. What you’re going to do now is hit the bag as fast as possible with whatever you know. Basically throw everything and anything. Just as long as it’s as fast as you can.

When you get to Drill 5 for the second time you are now going change up the conditioning component. Second and forth time around you hit the bag as hard as you can. I mean real hard. As hard as you can do it without falling over, stumbling or hurting yourself by losing control. Remember to throw and hit the bag with whatever technique or moves you know and to do it as hard as you can. You will be surprised on how this actually feels as a workout.

Using The Drills for Fitness

The above drills may seem simplistic but they are the cornerstone of kickboxing techniques. However if you are interested in a more fitness workout just choose a combo or two and throw in some cardio or body weight exercises in between. See an example below:

Sample Kickboxing Bag Drill for Fitness

  1. Jab,cross as fast as possible for 20 seconds
  2. 10 right Thai kicks
  3. 10 left Thai kicks
  4. 15 Squats
  5. Jab, cross, hook, as hard as possible for 20 seconds
  6. 15 right leg push kicks
  7. 15 left leg push kicks
  8. 15 Jumping jacks, or Burpees
  9. Rest for 1 to 2 minutes and repeat if able

Give it a try, I'm sure you will love the workout.


Training Conclusion

Now repeat the above drills. However if you are a little more advance and looking too make it more intense then double up on the kicks during the drills with kicks in them. This makes it unbelievably more intense. If you are just starting out or your cardiovascular system is in need of work then just stick to the above drill outline.

Lastly aim to complete 4 sets of the above drills and take a break when needed. It is also a good idea to take some time at the end to stretch when finished.

Hope you enjoy it and let me know how it was.


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