|The best part of working
out on the heavy bag is that it you can create a different workout
each and every time, as there are an endless number of punch
combinations that can be executed. It is an exceptional workout that
can place extreme demands on the musculature, cardio-vascular and
Before your heavy bag workout, warm up your upper
body with 5-10 minutes of shadow
boxing. When you are ready to work out on the heavy bag, work in
2-3 minute rounds with 1-minute rest. Do 3-5 rounds and cool down
with another 5 minutes of relaxed shadow boxing.
-Boxing Gloves or Bag Gloves
-Heavy Punching Bag (at least 70lbs)
Here are some sample punch combinations you can
try on the heavy bag:
Combo # 1: Left Jabs - Body, Head
Jab to the body (middle of the bag), jab
to the head (top of bag). Step towards the bag and launch a quick left
jab to the body and immediately follow with a jab to the head.
Bend your legs to land the first jab to the body, move up and snap
your second jab. Move away quickly, circle the bag and repeat.
Combo # 2: 1-2, Hook
The one-two, hook combination. Step into the bag as you launch your
left jab, followed by a straight
right. You are now in the position to throw a short left
hook to finish the combination.
Combo # 3: 1-2, Double Left Hook
One-two, hook, hook. Same as above but this time bend your legs and
throw a quick one-two to the body, followed by a left hook to the
body and a left hook to the head. Use your legs to move up and down.
Combo # 4: 6 Punch Combination
Advanced six-punch combination. Two left jabs, a straight right,
left hook to the body, straight right and finish with a left jab.
Try this one slowly and then speed it up. Move around and repeat.
Combo # 5: Shoe Shining
Throwing straight punches (Left, right, left, right) in rapid
succession, starting at the body and moving up to the head. This
should be a quick flurry of punches. Emphasize speed not power.
Punches in Bunches
When throwing combinations, one punch should naturally set up the
next punch. It's important to vary the speed and pattern of your
punches. Mix it up. Small variations will do the trick. Remember to
snap your punches and hit the bag sharply dead center. Work with the
movement of the bag. Think of it as your opponent. Move in, out and
around the bag as you throw your combinations. Always maintain a
balanced stance keeping your steps short and your rhythm fluid.