How to Exercise With a Punching Bag
Punching bags are used by boxers, mixed martial artists and just regular people to either get into shape, increase punching power or maintain a certain level of fitness. When it comes to exercising with them, there are various approaches that can be taken. They can be used all by themselves for the whole workout or they can be integrated into other exercise routines. You can also use your arms and legs at the same time.
Instructions
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Punch it in a fast pace. Do a 10 to 15 minute warm-up consisting of jogging or shadow boxing. Then come to the bag and do right/left combinations as fast as possible for 30 seconds. Circle all the way around the bag moving to your right and jabbing with your left as you go. Then stop and do the same in the other direction with your right hand jabbing. Once you get back around, repeat the whole sequence of fast punches and circles for a series of reps.
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Integrate the bag. The bag can also be mixed in with other routines. Here is an example. Start out with a 20 minute jog, punch the bag for 20 minutes, then finish up with a 20 minute bike ride. You can also include rope jumping into the mix. This can be done by running for 5 minutes, jumping rope for 5 minutes, punching for 5 minutes, then biking for 5 minutes. Do that whole circuit 4 times through.
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Hit the speed bag. The speed bag is smaller and it is used to develop punching speed and coordination. Start out punching slow to get your coordination and timing down. Then, after you feel comfortable, pick up your pace. Do various cadences, like two punches in a row per hand and multiple punches in a row per hand.
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Punch and kick it. You can also incorporate kicks with your punching bag. An example of this would be throwing two right/left combinations followed up with a right side kick. Then alternating back and throwing two left/right combinations followed by a left side kick. This type of training works more muscles and it is sport specific if you are involved with mixed martial arts.
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Throw it over your shoulder. You can also use the bag for weight in routines as well. An example of how to do this is by throwing it over your shoulder and running up hills with it. This really increases the intensity and it also works more leg, core and upper body muscles.
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Tips & Warnings
Make sure to get a good pair of punching bag gloves to protect your knuckles and have good shock absorption. Make sure to stay properly hydrated when you are doing high intensity exercises with the punching bag.
