Heavy bag workout for beginners

For 1 minute OR Mountain Climbers for 1 minute.Kick It Up a NotchIf you’re looking for a solid beginner kickboxing workout with the heavy bag, consider alternating pure punching rounds with this hit and kick combo.Punching Bag Workout - Drill 4Two Lead Kicks – Left Cross – Rear KickExtend your forward leg at a 90-degree angle, striking the heavy bag about midway (your opponent’s torso). Contact the bag with your shin just slightly above the ankle.Keeping your leg raised, bend at the knee to strike the bag a second time.Return to fighting stance and deliver a left cross.Pivot your body to bring your rear leg around, striking the bag at a higher angle (your opponent’s chest or face). Use this powerful final kick to finish them off!Beginners will quickly learn that boxing and kickboxing are not only incredibly effective, but they are insanely fun. Hitting a punching bag is a full-body workout that is guaranteed to knock out stress and keep you motivated. As you become more comfortable, you might want to start mixing it up with your own combos!Related Articles:The COMPLETE Beginner’s Guide to Training Like a Boxer 🥊 What Equipment Do You Need to Start Boxing? 🥊 Five (5) At-Home Boxing Workouts for Beginners (Videos) 🥊 How to Choose the Best Boxing Gloves for Beginners 🥊 How To Choose The Right Punching Bag For Your Workout 🥊 The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years experience training clients in boxing and fitness. Tommy is also USA Boxing Coach certified.

Should still practice speed strikes, focus on improving the power of your heavy strikes.Heavy bag training at home is an effective way to increase your striking power, as well as speed. Focus on moving constantly and keeping your guard up when hitting a heavy bag.Is Heavy Bag Training Good Cardio?As with a normal bag, striking a heavy bag is a great cardio workout. When you start to become more comfortable with the weight of the bag, start focusing on increasing your punching speed to increase the cardio benefits.Are Heavy Bags a Good Workout?Heavy bags are one of the best workouts for boxing training. Rather than focusing on speed, working out with a heavy bag helps a fighter to develop muscle strength in their arms, chest, and overall body. During a heavy bag workout, your core is also constantly engaged and the abdominal muscles will get stronger.How Long Should You Workout On a Heavy Bag?There’s no right or wrong answer to how long a workout should be on a heavy bag. Due to the increased weight of a heavy bag vs. a free-standing punching bag, heavy bag workouts may be quicker, lasting only 10-15 minutes, but a boxer can work out for as long as 30 minutes if they are professionally trained. For a simple beginner heavy bag workout, try this quick 3-round workout.How Hard Should You Hit a Heavy Bag?The benefits of a heavy bag come from its weight, not you striking the bag harder than normal. With that said, your strikes should have more power than when striking a standard bag. Aim to punch with around 70% of your total power and focus on snapping your strike back.Heavy bag training is an effective way of building strength for any boxer. To see a full library of punching bag workouts, visit our YouTube channel or our workout playlist on the FightCamp website today.Related ArticlesHow To Choose The Right Punching Bag For Your WorkoutBEST Heavy Bag Boxing GlovesHow To Increase Punching Power3-Round Heavy Bag Boxing Workout

Heavy bag combos. Keep The other arm on your chin and bring the punching arm back to the chin as quick as you canJabJab-CrossJab-Cross-HookJab-Cross-Hook-CrossJab-Jab- CrossJab-Cross(Body)-Hook(Head)Left Hook(body) – Left Hook(Head)Triple JabJab To The Body – Jab To The Head – CrossJab To The Body – Cross To The HeadJab – Right HookLeft Hook(Body) – Right Hook(body)Jab – Cross – Cross – HookJab – Left Hook-CrossHeavy Bag Workout FAQWill Hitting A Heavy Back Strengthen My knuckles and WristsA common complaint for beginners to boxing is that their wrists & knuckles hurt when they are punching and I must admit to having a hard time with my wrists when starting out as well.Punching the heavy bag puts a new kind of stress on the knuckles and wrists that they aren’t used to and this can cause micro fractures in the bones.The best way to overcome this is to make sure you have the correct hand wraps on at you have put them on correctly. This will ensure your hands are protected and if you want extra protection you can always use 16 oz sparring gloves.These will add weight, slow your punches down and provide more cushion for your knuckles and wrists so they don’t get too sore.The microfractures will eventually heal and the bone will repair itself to be stronger after a while so if you stick with boxing, this is a problem that will probably go away on its own.Will hitting the heavy bag help me win a fightYes, hitting the heavy bag is a good way to prepare for a fight. The power, technique and stamina improvements from hitting the heavy bag should you in good stead when you step into the ring.The heavy bag should be used as part of a balanced diet of shadow boxing, pads & mitts, sparring,

Are Punching Bags a Good Workout?Using a heavy bag will take your workout to the next level.Not only is boxing excellent cardio, but you are also reaping the benefits of strength training with each hit to the bag. Expect to torch calories, improve coordination, and tone muscles as you obliterate stress.How To Use a Punching Bag: For BeginnersBeginner boxing bag workouts are designed to help you get comfortable with basic punches while you develop rhythm – and confidence – on the bag. These punch combinations are simple, yet meant to simulate real fight scenarios, adding to the fun and excitement of boxing.How Long Should You Work Out On a Punching Bag?There are no hard and fast rules to how long you should work out on the bag or even how hard you want to hit. It is a good idea for beginners to start with shorter workouts (15-30 minutes) and keep the power at about 50 to 75 percent.Beginners should aim for five minutes on each of these rounds. How many rounds you choose to do really depends on your fitness level, so feel free to push yourself for longer or amp up the intensity if you’re feeling it!Punching Bag Workout - Warm UpDon’t forget to warm up your muscles and get your blood pumping before any workout. Though boxing bag workouts are safe, you can increase your risk of injury by jumping into any sport with stiff muscles.Plan to spend around five minutes alternating exercises. Examples of good warm-up exercises are:Jumping JacksLungesArm CirclesHip CirclesFocus on stretching your arms and shoulders as they will be doing the most work in these drills.Beginners should always use both hand wraps and boxing gloves.Punching Bag Workout - Drill 1Jab – Cross – Right Body Shot – Left Body ShotAssume fighting stance (right leg forward, knees bent, gloves in front of your face, elbows tucked close to the body). Position yourself slightly less than arm’s length from the punching bag.Use a ‘one-two’ count as you hit the jab and cross in quick succession.Increase your power for the two body shots, neutralizing your opponent.Repeat for five minutes.Rest for 1 minute OR Mountain Climbers for 1 minute.Punching Bag Workout - Drill 2Double Jab – Bob and Weave – Left HookUsing lightning fast motion, work on your snap skills for this double jab. You don’t want your opponent to have time to react after the first hit.Bob and weave with your gloves protecting your face in anticipation of retaliation.Re-assume fighter’s stance and deliver the final blow with a powerful left hook.Repeat for five minutes.Rest for 1 minute OR Plank for 1 minute.Punching Bag Workout - Drill 3Straight Punches – Power Body ShotsThis is a fun combo to really hammer out your stress while disorienting your opponent.Stand facing the punching bag and quickly deliver four straight punches. Focus on hitting the same target every strike.Follow it up with rapid fire body shots (alternating left and right) to the count of ten, focusing on your speed.Repeat for five minutes.Rest

Striking technique.As you throw punches at a heavy bag, you'll feel the satisfying impact and resistance that helps build strength in your arms, shoulders, and core. The weight of the bag also challenges your stability, engaging your legs and improving your overall balance. Heavy bags are excellent for practicing combinations and working on your footwork as you move around the bag.One of the key benefits of heavy bag training is that it allows you to strike with full force without the risk of injuring a training partner. This makes it an ideal tool for both beginners learning proper technique and more advanced boxers honing their power.Heavy bags come in various materials, including leather, vinyl, and canvas. Some are filled with textile materials, while others use sand or water, although these are not ideal. The filling affects the bag's feel and response to your strikes, so you might want to try different types to find your preference.Speed BagsIf you've ever watched a boxing movie, you've likely seen a speed bag in action. These small, air-filled bags are teardrop-shaped and mounted on a swivel board. Working with a speed bag is all about rhythm, timing, and hand-eye coordination.When you hit a speed bag, it rebounds quickly, requiring you to strike it again almost immediately. This rapid pace helps improve your hand speed, reflexes, and cardiovascular endurance. The continuous movement also works wonders for your shoulder endurance and arm stability.Speed bag training is particularly beneficial for boxers and martial artists looking to improve their punching speed and accuracy. However, even if you're not training for combat sports, speed bag workouts can significantly enhance your overall coordination and provide an engaging cardiovascular workout.While speed bags might look intimidating at first, with practice, you'll develop a rhythm and find the workout both challenging and meditative. The rhythmic sound of the bag can be quite satisfying once you get into the flow.Double-end BagsDouble-end bags, also known as floor-to-ceiling bags, offer a unique challenge. These small, light bags are attached to elastic cords on both the top and bottom, causing them to move erratically when struck. This unpredictable movement simulates the head movement of an opponent, making double-end bags excellent for improving accuracy and timing.When you work with a double-end bag, you're not just throwing punches; you're constantly adjusting your aim and timing to hit a moving target. This dynamic nature of the workout enhances your hand-eye coordination, reflexes, and concentration. It's an excellent tool for developing the ability to throw quick, precise combinations.Double-end bag training is particularly beneficial for boxers and martial artists looking to improve their ability to hit a moving target. However, even if you're not training for combat, the fast-paced, engaging nature of

Double-end bag workouts can provide an excellent cardio session while improving your overall coordination.As you become more proficient with the double-end bag, you can increase the challenge by using faster rebounds or incorporating more complex combinations. This versatility makes it a valuable addition to any punching bag workout routine.Freestanding BagsFreestanding bags have gained popularity in recent years, especially among home gym enthusiasts. These bags consist of a padded striking surface mounted on a heavy base that can be filled with water or sand. The main advantage of freestanding bags is their portability and the fact that they don't require permanent installation.When you work with a freestanding bag, you get many of the benefits of a heavy bag workout without the need for ceiling mounts or dedicated space. You can easily move the bag around your workout area or store it away when not in use. This flexibility makes freestanding bags an excellent choice if you have limited space or can't install a hanging bag.Freestanding bags are great for practicing a wide range of strikes, including punches, kicks, and knee strikes. They're particularly useful for working on your footwork and movement, as you can circle around the bag more freely than with a hanging bag.One thing to keep in mind with freestanding bags is that they tend to have more give than hanging bags. While this can be gentler on your joints, it might not provide the same level of resistance as a heavy bag. Some models can also tip over if hit too hard, although higher-quality bags with wider bases are more stable.Wall-mounted BagsWall-mounted bags offer a space-saving alternative to hanging heavy bags. These bags are attached to a wall-mounted bracket, providing a stable striking surface without the need for ceiling support or floor space.When you use a wall-mounted bag, you get many of the benefits of a heavy bag workout in a more compact package. These bags are excellent for practicing punches, elbow strikes, and even some knee strikes. They're particularly useful for working on power and technique in a confined space.Wall-mounted bags come in various shapes and sizes. Some are similar to traditional heavy bags but mounted sideways, while others are flat pads designed specifically for wall mounting. The flat pad style can be particularly useful for practicing precise strikes and working on your accuracy.Wall-mounted bags are an excellent choice if you have limited floor space or can't support a hanging bag from your ceiling. They're also great for gyms or training facilities looking to maximize their use of wall space.Example Punching Bag WorkoutsTo get the most out of a punching bag, having a structured workout routine that matches your skill level and fitness goals is an important