Bag works are very much essential in any intermediate gym routine. Common exercises of the routine are sure to get you bored on the treadmill or weightlifting, yet basically, everyone enjoys screaming on a punching bag for training.
Punching bag workouts are excellent for improving your strength, speed, flexibility, and resilience, whether you’re a complete beginner or you practice boxing, kickboxing, or another mixed martial art. Again, if you’re simply looking for a fun way to do cardio, bag works will surely get you there.
But knocking the fats outta the body isn’t as simple as it sounds. You can’t just get away with those soft hits. A proper bag workout demands the engagement of the entire body. Bags works occupy from your cores to the shoulders, hips, and feet, when done correctly.
Finding the right guide can be so troublesome in Youtube’s age_ we absolutely get it! So, we bring you the most comprehensive guide to punching bag workouts for beginners. No need for all that time you’re about to invest in research and procrastination. Just fetch the gloves and turn the music up!
Things to Consider Before You Start
There’re a few things we have to go through to get you started with our guide. Firstly, you gotta know your bags. Basically, there are two kinds of punching bags, heavy bags, and speed bags. They are distinct, thus the approach to them needs to be different. Don’t worry, we have your back!
Heavy Punching Bags
The heavy bags are generally cylindrical and filled with different materials such as sand or sapwood. The more rigid and heavy your bag is, the more you require the material. They are ideal for technique improvement, power training, coordination, and even more to reduce any stress.
These bags come in interesting mounting choices. You can buy the freestanding punching bag or the ones with a ceiling mount. The experience slightly differs between the two, and so does their purpose. Thus, you should get the one that meets those particular needs.
Speed Bags or Reflex Balls
Speed bags are usually little air-full balls or light sand-filled bags that are generally attached parallel to the floor on a platform. Not only do they improve hand-eye coordination, but they also ensure a timed sense. Speed bags reportedly enhance your endurance, reflex, and accuracy.
Remember the boxing training montages you saw on classic films like Rocky? Well, the tiny one which constantly bounces back_ as if the footage was edited _ is the speed bag. The boxer’s hand movements and the rebound bag’s sounds allow the trainer to achieve a sense of rhythm.
To-Do List for Bagworks
Now that you have a better idea of how boxing bags work, you must get prepared for the next step. Regardless of the punching bag you choose to train with, you must ensure that these things are off your list. They will ensure you have the best training experience.
Take Care of those Fists
You must wrap your hands properly before you begin your training. Punching bags are often heavy, and you are in danger of injury if your hands and wrists are not covered enough. So, take a bit of time and adjust your hand wraps, also ensure the gloves.
Let Your Muscles Blend in
A proper warm-up is a lifesaver for your punching bag workouts. Any sort of training involves the entire body, which heats the remainder of the muscles. So, it is very necessary to give these muscles a proper transition. This is where the warm-up section comes in handy for starters to pros!
Check Your Breathing
Right breathing is another significant component in bag work or virtually any type of physical activity. It sustains your body, builds endurance and stamina. Oxygen will travel through your body to feed your functioning and tired muscles when you inhale during a resting action and exhale during effort.
Proper Stance
Maintaining a proper stance is another great tip for starters. Your ability to move swiftly and efficiently is determined by how you hold your position. You lose stability if your feet are too close together. If it’s the opposite, you are too extended to properly protect yourself. Something I’d be too careful of.
Warm-up
Warm-up for at least 5 to 15 minutes before proceeding with our instructions to the punching bag workout for beginners. Settle your breathing in, start with stretching the muscles from bottom to top. This energetic exercise prepares you to imitate the movements you want in the main exercise.
You can follow the total procedure through these steps. Make sure to make these moves within 30 seconds. Rest and check your breathings between the exercises. Repeat the set twice or thrice, and you’re ready for the big guns.
- Stretching Session
- Jog in the Same Space
- Jumping Jacks
- Jump Squats
- Shadowboxing
- Plank
Punching Bag Workout for Beginners
Heavy Bag Workouts
Combinations
Combinations are a series of exciting activities. They focus both on your speed and power. Stay near the limit of your reach of the bag you’re about to strike for long-distance combination practices. Throw a fast, and within a split second, make a jab-cross.
Move back and circle the bag if you want. After 2-3 seconds, jab again and throw a jab-cross for the second time. Repeat this five times.
Normally the same as you do, but complete the combo with a lead hook this time. Jab, Cross, Lead hook, and then rest. Again, repeat this five times.
When you are done, follow up with a 4-punch-combo. Throw a right hook after the lead one, and that’s how you’ll finish the combo. Do this five times, too.
When you’re done, you can rest for 30-40 seconds before proceeding to the next one. Note that the initial jab doesn’t have to be strong, it has to be quick. It will help you figure out the right measurement to throw the given set.
Power Right-cross
This exercise exclusively focuses on building the power of the rear fist. Heavy punching bags are a must for this exercise.
Start with a proper stance and measure the distance right to make a right-cross. Breath in, and make a fist. Throw the cross using momentum from your bodyweight, as if you would knock someone out. Then, move away and go to the defense stance.
Take 2-3 steps around the bag, then halt and deliver another mighty cross. Keep it up for 2 minutes, and then take a rest for 30-40 seconds. Do this set 4 times.
Try using the first two knuckles while hitting, even if you do wear the gloves. Again, don’t bend the wrist while engaging, think that you want your elbow to punch the target. This exercise is in tune for some serious shredding, indeed.
Uppercuts
This exercise, too, needs you to rush your adrenaline. But this time, the focus is on the body shots.
Again, go and make a stance near the bag. Keep your guards up high, and knees bend a little to build more power for the blow. Throw the left and right uppercuts in the order you please. You can even consider those double left and right uppercuts mixed with the splits.
Get back to your defensive stance and circle around for a few seconds. Then repeat the sequence thrice and rest 30-40 seconds in between the sets.
Remember, the left uppercut is deadly if you can make a hit to the opponent’s liver. So, try mastering them. Also, because they are not straight, you may throw them with your full strength.
Speed Bag Workouts
Arm Circles
This beginner’s exercise will pump you up and get ready.
Face the speed bag and go to your boxing stance. Make a fist and hit the bag with the sides. You should hit the bag downwards in a round path with each arm as you hit the speed bag. Do this work out for 1 minute for both hands, and rest for 40 seconds. Repeat the set 2 or 3 times.
Rhythm is the most important outcome of speed training. Just take your time, get in tune with the bag, and you’ll find your rhythm in no time!
Strength Test
This is another great exercise that helps you throw power punches a lot quicker. Legends such as Tyson concentrated on this type of workout for practicing a forceful punch like Dempsey and Liston, but at Muhammad Ali’s pace.
Go to your boxing stance and face the speed bag. First, hit the bag with everything you’ve got and count how often it strikes back. This is the rebound of your bag. Hit again until you get four rebounds back. Now, keep hitting the bag ten times with each hand and try to get exact four rebounds.
Make a total of 3 sets per arm while trying to achieve 4 rebounds. You can add a fifth rebound and make six sets. In this manner, continue up to 7 rebounds and stop for a total of 24 sets.
Precision Training
Well, I don’t know much about Saitama’s workout schedule, but this workout will make sure you never miss the mark. Every time you will end up landing the punches where you want.
Face the speed bag in a boxing stance. Hit the bag in a straight line at the precise center point. After that, try to hit different places on the speed bag without losing the rhythm. Change hands and go for sets of 30 seconds with 30-40 second intervals as long as you don’t tire up.
Remember, this exercise focuses keenly on your accuracy. So, it will be most beneficial when you use a small speed bag or reflex balls.
5 Minutes Cool Down Session
You have finished all the hard works. Now, we will end our training session with some free-hand light exercises. This involves stretching, Yoga, and other easy exercises to calm your body down. Repeat the following exercises for 30 seconds each, with a 30-40second rest in between, and you’re done!
- Core, Shoulder, and Lower Back Stretch
- Jumping Rope
- Hold Pose with an Arch (Shukhasana)
Wrapping Up
The bell rings, and we are almost done with our guide to punching bag workout for beginners. I hope our guide will assist you in achieving the finest workout experience regardless of any prior engagement. So, gear up, train hard, stay hydrated, and you’ll be in shape in no time!
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