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7 Heavy Bag Boxing Workouts For Beginners

If you have never used heavy bags and you intend to do it now, get ready to overcome a challenge.  Usually, punching bags are heavy, weighing about 50 to 150 pounds. So, every time you punch this bag, your fist, knee, or foot receives immense resistance.

For the first few days, practicing with a punch bag is expected to be exhaustive and jarring. Slowly you would understand the futility of throwing mere soft punches. You would understand that engaging your core and the entire body is important to gain control over your movements as you hit the punching bag.

Needless to say, total-body punching bag workout would help you to burn calories and strengthen your body muscles. It’s in fact, one of the effective cardiovascular exercises that promote upper body strength.

Beginner’s Heavy Bag Workouts

If you are interested in learning how to hit the punching bags in the right way and take your boxing workout to an advanced level, follow the beginner’s punching bag exercises as listed below. All you need to do is find a place to hang a heavy bag at your home gym and prepare yourself for these amazing workouts. Don’t forget to keep the time intervals in mind. Repeat them as directed.

Warm-up

If you are into fitness, you obviously know that before getting into any kind of intense workout, preparing your body for a high-intensity workout is important. Spend at least 10 mins to warm up your body. Perform each of the activities mentioned below for 30 seconds and repeat the entire sequence about three times:

  • Jogging in place
  • Jumping jacks
  • Air squats
  • Shadowboxing
  • High plank to downward dog

Jab, cross, and squat

Woman Boxing

Place your feet shoulder distance apart. Keep one foot in front of the other. Face the boxing bag. Check whether the toes of the foot in the front are aligned to the heel of the back foot.

Now, lift your hands, preparing to punch. Keep your face protected. Hit the punch bag twice in succession. First, use your left arm to punch. Now do it with your right arm and perform a squat right after.

Once done, get back to your original position and repeat this entire jab-cross- squat sequence for the next few minutes. Once it’s over, take a rest for 15 seconds.

Cross punches (dominant side and non dominant side)

Cross punches are especially for toning your arms and shoulders. While punching the heavy bag, make sure you throw punches with full force, and keep your abs tight and face protected during the process.

Now, keeping in mind your dominant side, set up a boxing stance with the non dominant foot forward and place your body weight primarily on the dominant foot, which is placed backward, so that your center of gravity is placed slightly away from the punching bag.

Now, as you throw the punch with your dominant arm, bring your body weight forward and use full-body force while pushing the bag. Continue doing this for 45 seconds and take rest for 15 seconds.

Remember to repeat the same cross punches with your non-dominant side as well. Your body position would be the exact opposite in this case.

Side kick punch combos

For this exercise, you have to see how many times can you repeat the following set of body moves in 90 seconds:

  • Right side kicks, 10 reps
  • Straight punches, 30 times
  • Left side kick, 10 reps
  • Straight punches, 30 times

From the above series, it’s clear that you have to deliver 30 straight punches to the bag with your right arm after you have finished performing 10 kicks on the right side. Now, switch your position and throw 10 left side kicks, followed by 30 straight punches with your left arm. Complete this entire series as many times as possible in 90 seconds. Once finished, take rest for 30 seconds.

Hooks (dominant and non-dominant side)

For throwing hook punches, you require fast body movements that engage your core, hips and shoulders.

Keep your dominant foot back and stand with the non-dominant one in the front. Turn your front foot at an angle of 45°. Put your weight between your legs. Now, lift your back heel from the ground and place your hands to your face level.

In this position, throw successive hooks using your dominant hand by turning your hip forward as your pivot. Also, make sure your forearm is parallel to the ground. You can do this for 45 seconds at one stretch. Once this set is over, try doing the same exercise with your non-dominant side.

Burpee with pushup, straight punches, and hooks

Stand at an arm’s length from the heavy bag. Keep your feet hip-distance apart and bent your knees slightly. Now, perform the following exercises:

  • Squat down
  • Perform a pushup
  • Jump your feet back
  • Explode upwards
  • Land softly

Jab- cross-lead body shot- rear body shot

  • Firstly,throw a jab, by putting in some extra force.
  • Secondly, throw a power cross immediately.
  • Now, follow up with two back-to-back body shots.

Lead hook-rear hook- cross-rear body shot

  • For this set of exercise,
  • Throw a lead hook.
  • Now throw an immediate rear hook.
  • Quickly launch a power cross and a rear body shot using the same hand.

There’s no doubt that beginners are likely to find heavy bag training very tiring. The increased weight of the bag puts your muscles at test. If you are a beginner, you are advised to learn the moves slowly, increase your power and endurance with time.

The best part about the heavy bag workouts mentioned above is that they are extremely flexible and improve your strength, endurance, and balance. This means that, if you are unwilling to do push-ups, you can do lunges,  squats, crunches, or even burpees. Again if you are trying to keep your exercises fresh and new, you might not do straight punches. You can try isolating your non-dominant side and bring other styles of punch instead like uppercuts and hooks.

Therefore, these exercises give you an opportunity to experiment as well. Isn’t this exciting! Consistently practice these exercises for 30 to 60 minutes every day and your endurance power would improve surely.


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7 Heavy Bag Boxing Workouts For Beginners

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