General / August, 25 2016

The Ultimate Punching Bag Workout

The Ultimate Punching Bag Workout

Rousey

The Punching Bag is a great way to get in shape without having to buy a lot of equipment. All of the best MMA Fighters like McGregor, Diaz, and Rousey owe a lot of their fighting power and fitness to the punching bag.  The punching bag is a huge part of fight training, and it’s also a great way to burn off any extra weight your carrying. Using this punching bag workout will help increase your punching power, stamina and help to speed up your metabolism. The workout also works your legs, helping to use as many muscles as you can to increase calories burnt.

 

Ultimate Punching Bag Workout Instructions

 

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

 

The Ultimate Punching Bag Workout

Diaz Kick

 

Punching Bag 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.

 

Punching Bag 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.

 

Low Kick – Left Leg

Reps: 5 Rest: 0 sec.
Repeat the low kicks on the left leg.

 

High Kick – Left Leg

Reps: 5 Rest: 0 sec.
Repeat the high kicks on the left leg.

 

Diaz Punch

 

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.

 

Left Hook

Reps: 5 Rest: 0 sec.
Perform five left hooks—swing your arm in an arc to hit the side of the bag.

 

Right Hook

Reps: 5 Rest: 0 sec.
Perform five on the right side.

 

Knee Strike

Reps: 5 Rest: 30 sec.
Drive one knee up into the bag. Repeat on the other leg.

 

Get your new Punching bag and gloves here:

https://www.chandlersports.co.uk//fitness-equipment/boxing-and-bbe-equipment/punch-bags-and-speed-balls/

https://www.chandlersports.co.uk//fitness-equipment/boxing-and-bbe-equipment/boxing-pad/

 

And remember:

If your not sweating your not working

Euan

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