Punching bag workout

[PHX04]

So i came upon a Punching Bag. any site's videos i cant look at to see what excersize i could do?

thanks

out of reps now.. Will rep when recharged

[buffbrown21]

What are you hoping for? Like a cardio-type workout?

If you can, set a timer just like a boxing match-3 min rounds, with 1 minute rests in between. You dont have to punch the whole 3 minutes, but keep moving the whole time and throw as many punches (and kicks?) as you can. If you dont have a timer, play music. Go for 1 song, then rest for a minute.

If you have some mma type gloves (that will allow you to do other things), you can set up a circuit-30 seconds of pushups, 30 seconds of bodyweight squats, 30 seconds of punches on the bag and 30 seconds of jump rope. Obviously you can plus in just about any exercise (kettlebell swings, burpees, pullups, jumping jacks, sprints, mountain climbers, etc etc etc etc ) and just incorporate the punching into the circuit.


Plenty of other ideas out there. Google search them.


Be sure to get decent gloves and wrap your hands!

Plenty of great info at http://www.rossboxing.com/

[mensagitatmolem]

Buff gave you a very good link/starting point. Not only that, but Ross has quite a bit of valuable information on using nothing or next to nothing, with respect to weight equipment.

There is quite a bit of information out on the internet, on heavy bag work outs.

Here's one right on the bodybuilding.com website:

http://www.bodybuilding.com/fun/drobson111.htm

[jshpark]

Buff has good advice and Ross is a great resource too.. You can do sets of combos like jab cross 1-2-1-2-1-2-1-2-1-2 and do 10 sets of that with quick reset between set. 1-2-left hook 10 times. 1-2-1-2-left hook 10 times. Intervals. Freestyle.

Doing those sets of combos and intervals will build a lot of endurance for your arms so you can punch quicker, longer, and with more power.

I just like to strap up the wraps and gloves and go freestyle on the bag pretending like I'm fighting a person dodging, using footwork, thinking of counters, doing punch outs where you just go all out on every punch doing combos, working on the jab.

Definitely wrap your wrists and hands. It's not fun getting an injury.

looks like some cool stuff in mensagitatmolem's link too

[liftinoz]

I'll second the comment on wrapping your hands. Last thing you want is a wrist injury or to do damage to your hands. I would have posted a link to a site with several methods to wrap but don't have 30 posts yet. Google boxinggyms.com and they have an instructional section on wrapping.

[daniel327]

If you can, set a timer just like a boxing match-3 min rounds, with 1 minute rests in between.

I would recommenda Gym Boss timer. They are relatively cheap, and offer a great range of settings to cater for various workouts (i.e boxing, tabata, circuits, etc.)

http://gymboss.com/boxingMartialArts...FQQwpAoduX7XzQ

[buffbrown21]

I would recommenda Gym Boss timer. They are relatively cheap, and offer a great range of settings to cater for various workouts (i.e boxing, tabata, circuits, etc.)

http://gymboss.com/boxingMartialArts...FQQwpAoduX7XzQ

Absolutely. I have 2 of the Gymboss timers and they are SOOOO great. I also have a Top Contender ring timer for when I want to go a few rounds with my friends.

[buffbrown21]

Buff has good advice and Ross is a great resource too.. You can do sets of combos like jab cross 1-2-1-2-1-2-1-2-1-2 and do 10 sets of that with quick reset between set. 1-2-left hook 10 times. 1-2-1-2-left hook 10 times. Intervals. Freestyle.

Doing those sets of combos and intervals will build a lot of endurance for your arms so you can punch quicker, longer, and with more power.

I just like to strap up the wraps and gloves and go freestyle on the bag pretending like I'm fighting a person dodging, using footwork, thinking of counters, doing punch outs where you just go all out on every punch doing combos, working on the jab.

Definitely wrap your wrists and hands. It's not fun getting an injury.

looks like some cool stuff in mensagitatmolem's link too

That first one was the way I passed the time at one of the slower posts when I worked nuclear security (basically the top of a tower, in a 5' x 5' room).
One time, the supervisor came by and I had just finished up (600 or 700 total punches) I was sweating and out of breath...he wanted to know what was going on! LOL!