Exercises to do with a punching bag?

Do you want a fun and effective way to build strength, burn calories, and relieve stress? Look no further than your trusty punching bag. With its versatile nature and endless opportunities for creativity, the punching bag can be used in a variety of exercises that target different muscle groups while providing an outlet for all that pent-up energy.

So let’s put on our gloves (if we have them) and get ready to punch our way into shape with these fun exercises!

Warm-Up: Basic Jab-Cross Combo

Before diving into the more advanced exercises, it’s important to warm up properly. Start by standing in front of your upright punching bag with your feet shoulder-width apart. Put on some upbeat music if you need motivation.

  1. Left Jab-Punch – Extend your left arm forward as if jabbing someone.
  2. Right Cross-Punch – Follow through by rotating your hips and throwing a cross-punch with your right hand.

Repeat this combo for one minute before switching sides (opposite leg/foot forward).

Target Specific Exercise: Uppercut Drill

Looking to strengthen those biceps? Try incorporating uppercuts into your workout routine! Not only will they give you strong arms but effective oblique engagement too!

  1. Stand in front of the heavy bag or smooth surface wall keeping both elbows close
    2.Hit the back smoothly utilizing either forearms
    3.Assurances are advised

Perform 20 reps per side,it’s recommended making 7 sets

Variation:

Can try four-five straight punches following alternate arm turns hitting from below until the top at each consecutive stationary point alternatively using dominant hands.

Cardioblasts + Full Body Conditioning Blast : The Power Knees

Want all-around cardio conditioning accompanied by core-strengthening work out? Here you go –

1.Punch the bag continuously for 30 Sec including both right and left hook combo
2. Explosively transition to high-knees by driving each knee directly towards the hands i.e. up in air
3.Back to punching bag routine with an additional layer of kicks per side (Repeat after Pause)

Make sure you hold proper form , keep your core tight, start off 5 sets of 20 seconds.

Variation:

Increase work intervals and reduce rest intervals
Include skipping rope before every round

Squat-Stance Work out – Leg Day Challenge : The Front Kick-Variation

Who says the punching bag is all about arm workout? It’s also a great way to strengthen those legs!

1.Start in squat position shoulder-length apart
2.Grabbing onto the heavy boxing wave, raise one leg and cycle it forward till a level when it is straightened (this will exert pressure on thigh muscles)
3.Repeate this action but taking backleg behind thus a light kick can felt on hamstrings

Repeating aforementioned moves at desired pace eg reps of 8-10, perform squats after every set regularly.

Variation: Knee Strikes To Improve Stability And Core Strength :

Performing knee strikes help balance building exercises whilst developing not only hip strength but also abdominal power.
Targets quads / thighs area too

Basis steps – Place left foot some distance from target(Punch Bag). Lean slightly backwards while raising left foot D+lept upwards than returning back without touching ground as if kicking an object present-high over-head . Give significant twists from hips eith time increase rotations hence repetitions accordingly

For Hitting Accuracy Enhancement : Circle Punches :

Improve your accuracy and overall stamina using circle punches!

1.Stand facing towards surface keeping arms stretched outwards so that fists touch beneath each other.
2.Move around gliding comfortably taking turns b/w circles; engage abs + shoulders/back

Move clock-wise.

Variation:

Try as fast as you can in a certain period of time. Challenge yourself and watch the footwork + stamina improve dramatically.

The Build Up Movements : Shuffle, Tap Out Knees

Incorporating movement will lift your energy levels way above , bring variation from standard routines .

1.With both feet side by side,next shuffle to right stepping forward switching legs
2.At each both lateral step stand with are apart
3.As it gets comfortable – start hopping between sets whilst performing a body kick then repeat same after hop transferring back.
4.End point should essentially be where the knee touches opposite elbow while striking soft part close to heavy boxing bag bottom

To fully activate quads engage glutes or implement wide stance position comfortably

Variation:

Increase pace, multiple variation exercise reshuffling

For Agility improvement : Replacing Skipping Rope Routines With Bag Hops.

A unique yet effective exercises that targets improving coordination skills I.e coordinating punching timing & good posture maintenance helps juggling more combinations causing improvements in overall agility too.

Start off-
1.Bouncing light skipping-foot action.
2.Getting into alternating foot movements b/w front / back placing them in either direction
3.Increase intensity according to individual preference adding jab-cross/high kicks/speedy upper cuts

Perform for around 5 minutes initially within sets increasing pace slowly if leg muscles feel comfortable using short bursts continously building up tolerance!

Chest Extension Work out: Double-Upkeep Punching Routine (Donkey Style)

The double upkeep punches is another great workout designed specifically for chest extension conditioning purposes!

Just follow these simple steps:

1.Start at moderate stamina level and get ready to throw two faster-paced hooks while pulling backward on toes balancing heels,
2.Alternate arm combination utilizing independent arms throwing rapid punches

Repeating rapidly with swift motions midway through allowing break before resuming until completion build endurance

Variation:

Jab – Cross Punches addition with longer intervals through usual workout routines

HIIT High Intensity Interval Trainining Improved Weight Loss and Cardio Strength: Lunge-Jabs.

For those wanting to lose weight, this one’s for you! The high intensity interval training lunge-jab combo will definitely get your heart pumping.

Start off –
1.Lunging forward in front of the bag using opposite leg till you back foot is behind .
2.Extending jab than returning
3. Alternate lunges as per resistance/hardness level (eg : 6 sets of 20 jabs on alternate legs)

Variation:

Include further Foot movements- squat down before retreating following both kicking/punch motion

Workouts designed for Circumstance – Shadow Boxing:

hitting a punching bag isn’t always possible, shadow boxing can be performed without any equipment at all-certainly helps identify areas that require toning

Here are easy guidelines individuals can use:

Follow along-

1.Warming up muscles by shaking arms / doing some stretches
2.Close eyes taking deep breath . Begin envisioning targeting key muscle groups kickstarting imagnary fight actioin fighting an opponent with combinations

### Points focusd upon should include mobility reactions , body shifts ,speed + power endurance climaxss during simulated combats

Surprise Factor For Variety : Tag Exercise Session Involving Heavy-Punch bags

Tired of working out alone? This tag-style exercise routine will make sure that won’t be the case anymore!

Start off :

Have two or more people perform specific workouts w/ cardio incorporated by tagging others after their completion followed by hand shake agreement on type/form.

Repeat excessive number until respective individuals reach exhaustion limits.

Punching bags aren’t just for boxers or martial artists. With its versatile nature and endless possibilities, they offer effective and fun ways to stay fit and relieve stress. Incorporate these exercises into your workout routine and witness significant improvement in fitness levels while enjoying the process thoroughly!

Disclaimer: Please consult a doctor or health care professional before starting any new exercise program.

Random Posts