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Punching bag workout

Updated: Dec 30, 2022

Here is a sample punching bag workout that you can use as a starting point for your own training:

  1. Warm up: Begin by doing some light cardio and dynamic stretches to warm up your muscles and get your heart rate up.

  2. Shadow boxing: Practice your punches and footwork by shadow boxing for 3-5 minutes.

  3. Combinations: Practice combinations of punches and footwork by hitting the punching bag for 1-2 minutes at a time, taking short breaks in between. You can start with simple combinations, such as a jab followed by a cross, and gradually increase the complexity as you become more comfortable.

  4. Footwork drills: Practice your footwork by doing drills such as side-to-side shuffles, forward and backward hops, and circular footwork patterns around the punching bag.

  5. Cardio intervals: Incorporate intervals of high-intensity cardio by hitting the punching bag for 30 seconds, then taking a 30-second break and repeating for a total of 10-15 minutes. You can also vary the intensity by using different punches and footwork techniques.

  6. Cool down: End your workout with some static stretches to cool down your muscles and prevent injury.

Using an unpredictable punching bag for the drills listed in the previous answer could add an additional level of challenge and variety to your workout. For example, the added movement of the punching bag could make it more difficult to hit, which could help improve your coordination and reflexes. The unpredictable movements of the punching bag could also make it more challenging to maintain your balance and footwork, which could help improve your overall stability and control. Visit to see if an unpredictable punching bag could help you.

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