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Heavy Bag Workout for Strength and Conditioning


 By Bryanna Fissori 

Heavy bag workouts are an important part of any boxing routine. They allow the body to develop muscle memory for specific combinations with varying rhythms and intensity. Bag work also helps to build endurance, strength, and speed. This workout is designed to work both sides of your body without excluding your core and lower body. Enjoy! 

Warm Up:

Round One (Two Minutes):

Your combination for Heavy Bag Workout round one is: 

Round Two (Two Minutes) 

Your combination for Heavy Bag Workout round two is: 

Round Three (Two Minutes):

Your combination for Heavy Bag Workout round three is

Repeat Rounds One Two and Three exactly as explained with each round containing two minutes of bag work and an additional exercise. These will be rounds Four, Five and Six. 

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Young woman hitting punching bag

Round Seven (Two Minutes):

Freestyle on the heavy bag using whatever combinations desired. 

Cool Down: 

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