Heavy Bag Workout
Bag Work Out
After thirty-odd years of working the heavy bag, I’ve found that I perform better with structure. Here is one of my round-by-round bag workouts. 3 minute rounds, 1 minute breaks. 1 hour total.
Warm up and Stretch (5 minutes)
Round 1: Footwork
If you have mat space, use it. Visualize.
1 Minute: Forward Angles
1 Minute: Backward Angles
1 Minute: Circle and Drop Angles
Round 2: Straight Shots: Jabs and Crosses
1 Minute: Jab, Power Jab, Doubles, In and Out
1 Minute: Cross, Shoulder Roll Cross, Doubles, Lunging
1 Minute: Jab-Cross, Rear Straight-Power Jab, Double-Doubles
Round 3: Hooks
30 Seconds: Left Hook
30 Seconds: Right Hook
30 Seconds: Left Body Hook
30 Seconds: Right Body Hook
1 Minute: Left-Right, Right-Left, Body Left-Right, Body Right-Left, Climbing Hooks
Round 4: Infighting
30 Seconds: Left Lead Uppercut
30 Seconds: Right Rear Uppercut
30 Seconds: Left Rear Uppercut
30 Seconds: Right Lead Uppercut
30 Seconds: Shovels
30 Seconds: Elbows
Round 5: Mixed Hands
30 Seconds: Left Jab, Right Hook
30 Seconds: Right Cross, Left Hook
30 Seconds: Hook with Uppercut Alternating
30 Seconds: Left Jab into Left Hook. Right Straight into Right Hook
1 Minute: Flow. Don’t Stop!
Round 6: Round Kicks
30 Seconds: Low Left Round Kick
30 Seconds: Low Right Round Kick
30 Seconds: Left Body Round Kick
30 Seconds: Right Body Round Kick
30 Seconds: Left Head Round Kick
30 Seconds: Right Head Round Kick
Round 7: Straight Kicks
30 Seconds: Low Left Check and Side Kicks
30 Seconds: Low Right Check and Side Kicks
30 Seconds: Left Body Thrust and Side Kicks
30 Seconds: Right Body Thrust and Side Kicks
30 Seconds: Left Head Thrust and Side Kicks
30 Seconds: Right Head Thrust and Side Kicks
Round 8: Mixed Kicks
30 Seconds: Low Left Check, Low Right Round
30 Seconds: Low Right Check, Low Left Round
30 Seconds: Left Body Thrust, Right Body Round
30 Seconds: Right Body Thrust, Left Body Round
30 Seconds: Left Head Thrust, Right Head Round
30 Seconds: Right Head Thrust, Left Head Round
Round 9: Kicks Before Punches
30 Seconds: Low Left Round Kick, Left Lab
30 Seconds: Low Right Round Kick, Step Through Right Power Jab
30 Seconds: Left Body Round Kick, Left Jab, Right Cross
30 Seconds: Right Body Round Kick, Step Through Right Power Jab, Right Hook
30 Seconds: Left Head Round Kick, Left Jab, Right Body Cross
30 Seconds: Right Head Round Kick, Right Power Jab, Left Straight, Right Body Hook
Round 10: Punches Before Kicks
30 Seconds: Left Jab, Left Low Round Kick
30 Seconds: Left Jab, Right Cross, Right Low Round Kick
30 Seconds: Right Shoulder Roll Cross, Left Power Jab, Left Round Body Kick
30 Seconds: Left Jab, Right Cross, Right Round Body Kick
30 Seconds: Superman Punch, Left Round Head Kick
30 Seconds: Left Jab, Right Body Cross, Right Round Head Kick
Round 11: Flow
1 Minute Flow: Mixed Punches and Kicks (Whatever needs work)
1 Minute Flow: Infighting, Elbows and Knees
1 Minute Flow: Blow Out. Don’t stop, steady pace.
Round 12: Footwork
If you have mat space, use it. Visualize.
1 Minute: Forward Angles
1 Minute: Backward Angles
1 Minute: Circle and Drop Angles
Cool Down and Stretch (5 minutes)
Clean Your Gear