Punching Bag Workout

 

BY ZACH EVEN-ESH

 

Boxers, kickboxers, and mixed martial arts fighters don’t use treadmills to get ripped. Their shredded physiques come from fight training, of which pounding a heavy bag is a major component. Dust off the one in your basement, lace up the gloves, and beat your gut once and for all.

 

HOW IT WORKS

 

Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories.

 

DIRECTIONS

 

Perform the exercises as a circuit, completing one after the other without rest. Afterward, rest 30 seconds. That’s one round. Repeat for five total rounds. To avoid injury, wear hand wraps and bag gloves.

 

THE WORKOUT

 

1. LOW KICK-RIGHT LEG

Reps: 5 Rest: 0 sec.

Kick the lower half of the bag, as if aiming for an opponent’s leg. Pivot on your support foot and turn your hip over as you deliver the kick, to maximize power. Complete five low kicks.

 

2. HIGH KICK-RIGHT LEG

Reps: 5 Rest: 0 sec.

Kick the upper half of the bag, as if aiming for an opponent’s head. Keep your hands raised as if guarding your chin. Throw five kicks.

 

3. LOW KICK-LEFT LEG

Reps: 5 Rest: 0 sec.

Repeat the low kicks on the left leg.

 

4. HIGH KICK–LEFT LEG

Reps: 5 Rest: 0 sec.

Repeat the high kicks on the left leg.

 

5. PUNCHES

Reps: 20 Rest: 0 sec.

Perform 20 straight punches on the bag, alternating hands. Keep your guard up and turn your hips into each punch.

 

6. LEFT HOOK

Reps: 5 Rest: 0 sec.

Perform five left hooks—swing your arm in an arc to hit the side of the bag.

 

7. RIGHT HOOK

Reps: 5 Rest: 0 sec.

Perform five on the right side.

 

8. KNEE STRIKE

Reps: 5 Rest: 30 sec.

Drive one knee up into the bag. Repeat on the other leg.

 

– See more at: http://www.mensfitness.com/training/….5g4vRFvM.dpuf

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