Pivot your body to bring your rear leg around, striking the bag at a higher angle (your opponent’s chest or face). Return to fighting stance and deliver a left cross. Keeping your leg raised, bend at the knee to strike the bag a second time. Contact the bag with your shin just slightly above the ankle. Punching Bag Workout - Drill 4 Two Lead Kicks – Left Cross – Rear KickĮxtend your forward leg at a 90-degree angle, striking the heavy bag about midway (your opponent’s torso). If you’re looking for a solid beginner kickboxing workout with the heavy bag, consider alternating pure punching rounds with this hit and kick combo. Examples of good warm-up exercises are:įocus on stretching your arms and shoulders as they will be doing the most work in these drills.īeginners should always use both hand wraps and boxing gloves. Plan to spend around five minutes alternating exercises. Though boxing bag workouts are safe, you can increase your risk of injury by jumping into any sport with stiff muscles.
KICKBOXING WORKOUT WITH BAG FREE
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 Upĭon’t forget to warm up your muscles and get your blood pumping before any workout. 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.īeginners should aim for five minutes on each of these rounds. 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. How Long Should You Work Out On a Punching Bag? These punch combinations are simple, yet meant to simulate real fight scenarios, adding to the fun and excitement of boxing. How To Use a Punching Bag: For Beginnersīeginner boxing bag workouts are designed to help you get comfortable with basic punches while you develop rhythm – and confidence – on the bag. Expect to torch calories, improve coordination, and tone muscles as you obliterate stress. Not only is boxing excellent cardio, but you are also reaping the benefits of strength training with each hit to the bag. Using a heavy bag will take your workout to the next level.
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