Just a got a punching bag! where can I find workout routines?

Monster2

New member
I'm curious if anyone else here gets sweaty working on a heavy bag?
I've had it for a while, but finally I get the screws in the ceiling, and I'm interested if anyone know where I can find out more about workout routines for using the heavy bag. It's pretty light, 60lbs, but I wanted something that would swing a little to get me to move around a bit.
A speed bag also came with the heavy bag, but I don't know if or how to set it up yet.
 
I got a great workout with one before. It wasn't a hanging bag but a heavy long standing one.....
Not only was I sweating I was also getting some anger out too LOL. It can be a great stress reliever that's for sure.

Sorry I don't know any routines for one.
 
I use my heavy bag a fair bit, including sets of 1-2 s (straight/cross) for ten then duck and weave continue for 3 minutes followed 3 minutes of fast low punches. after that I will do assorted combinations of hooks etc. I also include elbows and knee work.

If you can execute a reasonable kick with good form at rib height then 20 downs are good, kick the bag with your first leg for a count of 20 as fast as possible followed by the second leg for the same count of 20 before swapping back to the first for another 19 etc.
 
Video or audio/ mp3 are the best methods for a boxing bag routine- ideally in real time. Or get a one on one technique session with a good boxing trainer (not a personal trainer unless they really know their stuff). But here's a few steps that might help:
1. Learn correct stance, footwork and posture - ie a boxers stance, with guard up, side on etc
2. Learn your single punches. Get your technique right.These are like the strokes for tennis- instead of backhand, serve, volley ..you've got jab, cross, uppercut, hook, body shot (these are better for a bag, as you can't really uppercut a punching bag)
3. Now learn your combos- or "punches in bunches" at the start keep them simple.
2,3 and 4 punch combos work best. Here's a few to get going
-left jab, right cross (LR)
- LL,R
- LRL
-LRLR

After that you could add hooks, body shots (B) eg
L,R,LH
L,R,LB
...then add a R on the end of these

Set your rounds with a kitchen timer or stop watch or even a song, 1,2 or 3 mins depending on your fitness level. 30 or 60 second rest. Hand wraps and big gloves help too.
 
Monster I have a punching bag also. It's one of my favorite workouts! One thing that I like to do is to punch on it using HITT intervals. I go at it real hard for about 2 to 3 minutes then I slow down on my punch speed.

During the HITT intervals I alternate head to body blows. When I slow down after HITT I usually work on more jab throws until I get back to my HITT sessions.

It's good to make up your own routines as you get used to it!

Have fun with it!
 
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