My Freestyle 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 Freestyle 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 2 x 3-minute Kicking rounds. 
- 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: Freestyle Striking (i.e. Any type of Striking you want, just get your heart rate up) 2 minute round w/ 2 minutes rest in between rounds
Round 2: Freestyle Striking
Round 3: Freestyle Striking
Round 4: Freestyle Striking
Round 5: Freestyle Striking
Round 6: Kick the Bag (Light kicks to begin with, as your legs become accustomed to striking the bag the pain will begin to fade) 3 minute rounds w/ 2 minutes rest in between rounds
Round 7: Kick the Bag

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: Freestyle Striking – 5 minute rounds w/ 1 minute rest in between
Round 2: Freestyle Striking
Round 3: Freestyle Striking
Round 4: Freestyle Striking
Round 5: Freestyle Striking

Round 6: Kick the Bag – 10 minutes

I live by this workout, and I do it twice a week, along with my High Intensity 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.

Thank you,

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