Heavy Bag Workout

"Just like fighting an opponent in the ring, the heavy bag gives you a moving target. To work it effectively, you have to imagine that the bag can punch back so you don't ignore your defense. It's also important for getting the timing of our punches down."

Jeff "Left Hook" Lacy
Super Middleweight Champ

Get To Work
Three 3 minute rounds, 1 minute rest between each round using the Everlast Personal Round Timer

Round 1
Get in close with the heavy bag, slightly bend your knees and throw successive left/right punches rotating your shoulders back and forth with a proper rhythm. Work your way from the body (middle of the bag) to the head (shoulder level with the bag) then back down, getting deep knee bend. Repeat this for 30 seconds. Slow it down for 15 seconds repeating the same procedure, then speed it up again for 30 seconds. Continue this throughout the first round.

Round 2
Repeat the steps above working the bag up and down for 40 second intervals at fast pace with 15 second slower reps between each interval for the full round.

Round 3
Finish the last round with continuous up and down reps at a normal pace.

Quick Heavy Bag Tips
Think of the heavy bag as your opponent. - Do not hold your breath. This is a common mistake for beginners - Constantly monitor your breathing.