Heavy bag workouts 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

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