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:
- Two minutes of shadowboxing without gloves on
- Two minutes of shadowboxing with gloves on
Round One (Two Minutes):
Your combination for Heavy Bag Workout round one is:
- Jab
- Cross
- Hook
- Cross
- Double jab as you back away from the bag before coming in for the next combination. Repeat for the entire two minutes
- 15 Push-ups
Round Two (Two Minutes)
Your combination for Heavy Bag Workout round two is:
- Double jab (two jabs in a row)
- Cross
- Lead Hook
- Rear Hook
- Circle out to the side the last hook came from and repeat
- 25 crunches with legs crossed. Switch legs top to bottom. 25 crunches with legs crossed again
Round Three (Two Minutes):
Your combination for Heavy Bag Workout round three is
- Jab
- Cross
- Jab
- Cross
- Hook
- Pivot (take one step to move outside the front of the bag)
- Cross
- Circle out to the side the hook came from
- 20 squats in a normal fight stance. 20 squats in the opposite fight stance.
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.
![](https://www.boxinginsider.com/wp-content/uploads/2018/11/653-08633919en_Masterfile-300x199.jpg)
653-08633919
© Masterfile Royalty-Free
Model Release: Yes
Property Release: Yes
Young woman hitting punching bag
Round Seven (Two Minutes):
Freestyle on the heavy bag using whatever combinations desired.
Cool Down:
- Two minutes of shadowboxing with gloves on
- Two minutes of shadowboxing without gloves on
![](https://www.boxinginsider.com/wp-content/uploads/2024/04/logo.png)
Beverly Hills Real Estate
06/08/2024 at 3:10 am
I’m thoroughly captivated by the deep insights and stellar ability to convey information. Your depth of knowledge shines through in every sentence. It’s clear that you put a lot of effort into researching your topics, and this effort is well-appreciated. Thank you for sharing this valuable knowledge. Keep up the great work! https://rochellemaize.com
IG Mass DM Service
06/11/2024 at 2:09 am
I am genuinely amazed with your profound understanding and stellar ability to convey information. Your expertise shines through in every sentence. It’s evident that you put a lot of effort into delving into your topics, and that effort does not go unnoticed. Thanks for providing such valuable insights. Continue the excellent job! https://www.elevenviral.com
AlbertImipt
06/25/2024 at 3:13 am
pin up casino azerbaycan https://azerbaijancuisine.com/# pin-up 141
pin up azerbaycan yukle
LarryFex
06/25/2024 at 3:51 am
pin up kazino: pin-up kazino – pin up azerbaijan
JeffreyMok
06/26/2024 at 7:50 am
https://northern-doctors.org/# mexican mail order pharmacies
Williamfrumn
06/26/2024 at 9:54 am
mexican rx online: mexican northern doctors – medicine in mexico pharmacies
JeffreyMok
06/26/2024 at 10:56 am
https://northern-doctors.org/# mexican pharmaceuticals online
Williamfrumn
06/26/2024 at 12:43 pm
mexican rx online: mexican pharmacy online – mexican border pharmacies shipping to usa
JeffreyMok
06/26/2024 at 7:47 pm
https://northern-doctors.org/# mexico drug stores pharmacies
Williamfrumn
06/27/2024 at 2:32 am
purple pharmacy mexico price list: buying prescription drugs in mexico online – mexican rx online
JeffreyMok
06/27/2024 at 4:34 am
https://northern-doctors.org/# mexico drug stores pharmacies
JeffreyMok
06/27/2024 at 7:29 am
https://northern-doctors.org/# mexico drug stores pharmacies
JeffreyMok
06/27/2024 at 5:52 pm
http://northern-doctors.org/# mexican rx online
Williamfrumn
06/27/2024 at 6:52 pm
mexico pharmacy: mexican pharmacy – reputable mexican pharmacies online
JeffreyMok
06/27/2024 at 8:20 pm
https://northern-doctors.org/# buying prescription drugs in mexico online
Williamfrumn
06/27/2024 at 8:32 pm
mexican drugstore online: northern doctors pharmacy – buying prescription drugs in mexico
JeffreyMok
06/27/2024 at 11:01 pm
https://northern-doctors.org/# mexico drug stores pharmacies
JeffreyMok
06/28/2024 at 1:39 am
http://northern-doctors.org/# mexico drug stores pharmacies
JeffreyMok
06/28/2024 at 4:16 am
http://northern-doctors.org/# buying prescription drugs in mexico online
JeffreyMok
06/28/2024 at 6:53 am
https://northern-doctors.org/# buying prescription drugs in mexico online
JeffreyMok
06/28/2024 at 9:33 am
https://northern-doctors.org/# best online pharmacies in mexico
Williamfrumn
06/28/2024 at 9:35 am
medication from mexico pharmacy: mexican pharmacy – mexico drug stores pharmacies
Williamfrumn
06/28/2024 at 11:17 am
medicine in mexico pharmacies: mexican pharmacy northern doctors – reputable mexican pharmacies online
JeffreyMok
06/28/2024 at 12:16 pm
https://northern-doctors.org/# mexican border pharmacies shipping to usa
Williamfrumn
06/28/2024 at 12:54 pm
mexican border pharmacies shipping to usa: mexican pharmacy northern doctors – mexican pharmacy
JeffreyMok
06/28/2024 at 2:57 pm
http://northern-doctors.org/# pharmacies in mexico that ship to usa
JeffreyMok
06/28/2024 at 5:42 pm
http://northern-doctors.org/# mexican pharmaceuticals online
JeffreyMok
06/28/2024 at 8:21 pm
https://northern-doctors.org/# buying from online mexican pharmacy
JeffreyMok
06/28/2024 at 10:58 pm
http://northern-doctors.org/# mexican mail order pharmacies
Ronnienop
06/29/2024 at 5:22 am
pharmacies in mexico that ship to usa [url=https://cmqpharma.online/#]online mexican pharmacy[/url] medication from mexico pharmacy
Ronnienop
06/29/2024 at 8:10 am
mexico drug stores pharmacies [url=https://cmqpharma.online/#]mexican pharmaceuticals online[/url] buying prescription drugs in mexico
DonaldBiono
06/29/2024 at 9:42 am
buying prescription drugs in mexico online
http://cmqpharma.com/# mexico drug stores pharmacies
purple pharmacy mexico price list
Ronnienop
06/29/2024 at 10:58 am
buying prescription drugs in mexico online [url=https://cmqpharma.online/#]cmq mexican pharmacy online[/url] п»їbest mexican online pharmacies
Stephenrhype
06/29/2024 at 11:28 am
buying from online mexican pharmacy: cmq pharma – mexico drug stores pharmacies
Ronnienop
06/29/2024 at 1:42 pm
mexican border pharmacies shipping to usa [url=https://cmqpharma.online/#]mexico pharmacy[/url] medication from mexico pharmacy
Ronnienop
06/30/2024 at 1:26 am
mexico pharmacies prescription drugs [url=https://cmqpharma.com/#]cmqpharma.com[/url] п»їbest mexican online pharmacies
MarlusalL
07/01/2024 at 7:15 am
generic cialis tadalafil panhypopituitarism; Kallmann s syndrome, primary amenorrhea or total failure of male sexual development may occur
Davidtoows
07/19/2024 at 11:03 pm
canadian pharmacy 24h com safe: canadian pharmacies that deliver to the us – legitimate canadian mail order pharmacy
EdwardLoobe
07/19/2024 at 11:18 pm
https://canadapharmast.com/# thecanadianpharmacy
Michaelmoolo
07/20/2024 at 2:27 am
medication from mexico pharmacy: mexican border pharmacies shipping to usa – buying from online mexican pharmacy
CharlesRor
07/20/2024 at 3:31 am
best india pharmacy [url=https://indiapharmast.com/#]pharmacy website india[/url] top 10 online pharmacy in india
Davidtoows
07/20/2024 at 4:14 am
mexico drug stores pharmacies: pharmacies in mexico that ship to usa – mexican border pharmacies shipping to usa
Davidtoows
07/20/2024 at 9:07 am
canadian neighbor pharmacy: canadian pharmacy ltd – canadian pharmacy ltd
Michaelmoolo
07/20/2024 at 11:38 am
mexico drug stores pharmacies: reputable mexican pharmacies online – buying prescription drugs in mexico online
CharlesRor
07/20/2024 at 12:53 pm
canadian pharmacy 365 [url=https://canadapharmast.com/#]pharmacy canadian[/url] buying from canadian pharmacies
Davidtoows
07/20/2024 at 2:44 pm
mexican rx online: mexican rx online – medicine in mexico pharmacies
Davidtoows
07/20/2024 at 7:53 pm
legit canadian pharmacy: canada cloud pharmacy – online canadian pharmacy
Michaelmoolo
07/20/2024 at 8:48 pm
indian pharmacy online: reputable indian online pharmacy – top 10 online pharmacy in india
EdwardLoobe
07/20/2024 at 9:08 pm
http://foruspharma.com/# buying prescription drugs in mexico online
Davidtoows
07/21/2024 at 1:09 am
best canadian pharmacy to buy from: canadian pharmacy near me – reddit canadian pharmacy
Michaelmoolo
07/21/2024 at 5:57 am
pharmacies in mexico that ship to usa: mexico drug stores pharmacies – mexican pharmaceuticals online
Davidtoows
07/21/2024 at 6:08 am
purple pharmacy mexico price list: mexican pharmacy – buying prescription drugs in mexico
Jamesjam
07/21/2024 at 1:11 pm
buy clomid tablets: where to buy cheap clomid without prescription – cost of clomid pill
Thomaskef
07/21/2024 at 1:15 pm
https://amoxildelivery.pro/# amoxicillin 500mg capsule
Thomaskef
07/21/2024 at 9:31 pm
http://clomiddelivery.pro/# cost of clomid
Thomaskef
07/22/2024 at 5:45 am
https://clomiddelivery.pro/# can i buy clomid without prescription
Thomaskef
07/22/2024 at 1:34 pm
https://paxloviddelivery.pro/# paxlovid covid
Jamesjam
07/22/2024 at 2:37 pm
ciprofloxacin 500 mg tablet price: cipro ciprofloxacin – buy ciprofloxacin over the counter
Thomaskef
07/22/2024 at 9:26 pm
http://clomiddelivery.pro/# where can i buy clomid no prescription
Jamesjam
07/23/2024 at 3:20 am
order amoxicillin online no prescription: amoxicillin 500 mg cost – buy amoxicillin 500mg
Thomaskef
07/23/2024 at 5:11 am
https://clomiddelivery.pro/# can you buy generic clomid pills
Thomaskef
07/23/2024 at 12:12 pm
https://clomiddelivery.pro/# cost cheap clomid online
Jamesjam
07/23/2024 at 3:57 pm
where to purchase doxycycline: doxycycline online for dogs – doxyciclin
Thomaskef
07/23/2024 at 8:14 pm
https://paxloviddelivery.pro/# п»їpaxlovid
Thomaskef
07/24/2024 at 4:34 am
https://paxloviddelivery.pro/# paxlovid pharmacy
Jamesjam
07/24/2024 at 5:24 pm
doxycycline online canada without prescription: doxycycline 250 – doxycycline 100mg tablets coupon