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Step 1
Start working the heavy bag with slow and straight punches. Do not start too quickly. Get a feel for the weight and force of impact. Each action has an equal and opposite reaction, so expect the bag to swing and move with it.
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Step 2
Move your feet. Do not stand flat-footed since the workout increases in intensity. Start throwing combinations of punches into the heavy bag. Straight punches develop power in the chest and shoulders.
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Step 3
Throw a flurry of punches in rising intensity. Move your shoulders and head in a mock match up with an imaginary opponent. Make the heavy bag dance and keep your feet shoulder-length apart throughout the workout. Uppercuts and hooks to the upper part of the heavy bag enhance the back and arms.
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Step 4
Circle the bag to improve coordination and agility. The movement of the bag increases the need to maintain focus. The swinging bag can knock you down if you lose your concentration.
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Step 5
Decrease stress through working the bag vigorously. It is okay to grab the bag and use it as martial arts training as well, but don't hang on it. The heavy bag can be used to imagine any opponent, such as rivals at work or a domineering boss.
