My High Intensity Heavy-Bag Workout

Hi there,

Do you have a heavy bag/punching bag that just sits in your basement or garage and gets little to no use?

This guide is meant for Cardio training only; it’s not meant to make you a better boxer, kick-boxer, or MMA fighter.  If you’re serious about becoming a fighter, I suggest you contact your local boxing/mma training gym and go from there.  If you’re looking for a great cardio workout, this is for you.

Safety First:

- Wrap your hands and wrists before training
- Use thick gloves to protect your knuckles
- Don’t hit the bag with all you’ve got, this is about cardio, not strength
- If available, take a punching class at your local boxing gym to learn proper techniques
- Only do what you’re physically able to, don’t push yourself too hard, but don’t hold back either

Randalls Heavy Bag Workout:

Intro:

- Start out easy and work your way up
- Do a 15-minute workout for the first week, then move to 20-minutes, then move to 30-minutes, then 40-minutes
- Start with 5 x 2-minute rounds for the Basic workout with 2 minutes rest in between, and 5 x 1-minute rounds with 1 minute rest in between and work your way up
- If you’ve taken a punching course you’ll know correct punching procedures, if not, do some research on the web and try to learn how to punch properly
- Practice keeping your hands up in defensive position whenever you’re not throwing a punch
- Snap your hands back to defensive position after every punch

The Workout:

Round 1: Basic Striking, nice and easy to get yourself warmed up
Round 2: Jabs and 1-2 Combinations
Round 3: Punch, Knee, + Elbow Combinations (i.e. Right, Left, Left Knee, w/ Elbow Flurry)
Round 4: Punch + Kick Combos
Round 5: Basic Striking, with more intensity than Round 1

Round 6: 1 Minute High Intensity Striking
Round 7: 1 Minute High Intensity Striking
Round 8: 1 Minute High Intensity Striking
Round 9: 1 Minute High Intensity Striking
Round 10: 1 Minute High Intensity Striking

That’s the basic high intensity Heavy-Bag workout.  This is what I started out doing, and now after only 2 months I’ve worked up to:

Round 1: Basic Striking, nice and easy to get yourself warmed up – 5 Minutes (1 minute rest)
Round 2: Jabs and 1-2 Combinations – 5 Minutes (1 minute rest)
Round 3: Punch, Knee, + Elbow Combinations (i.e. Right, Left, Left Knee, w/ Elbow Flurry) – 5 Minutes (1 minute rest)
Round 4: Punch + Kick Combos – 5 Minutes (1 minute rest)
Round 5: Basic Striking, with more intensity than Round 1 – 5 Minutes (1 minute rest)

Round 6: 2 Minutes High Intensity Striking (10 second rest)
Round 7: 2 Minutes High Intensity Striking (10 second rest)
Round 8: 2 Minutes High Intensity Striking (10 second rest)
Round 9: 2 Minutes High Intensity Striking (10 second rest)
Round 10: 2 Minutes High Intensity Striking (10 second rest)
Round 11: 2 Minutes High Intensity Striking (10 second rest)

I live by this workout, and I do it twice a week, along with my Freestyle Heavy Bag workout.  Check out my other guides to see this workout as well.

I hope you’ve enjoyed this guide, and remember, this is for information purposes only.  If you’re looking to become a professional fighter, getting professional help is highly recommended.

If you’ve enjoyed this guide PLEASE REMEMBER TO VOTE.  This is the kind of article you can get for FREE in my Monthly Fitness Newsletter.  Check out my eBay store for more info.

Thank you,

Randall of Randalls-eBooks (http://stores.ebay.com/Randalls-eBooks)