How to Work Out With a Punching Bag

Video Transcript

"Hi my name is Tanya Batts and I'm a personal trainer at Gold's Gym. I want to talk to you today about how to work out on a punching bag. Now Muhammad Ali's coach never let him touch a bag until he was warmed up. He made him do a lot of shadow boxing because you do not want to hit a bag with a cold muscle. Here's just a quick review on the bag if you are just brand new, just starting out. You want to put a leg towards the bag. You never want to face it because someone could hit you, you're falling over. One foot close to the bag, one foot back. You want to jab, hit them with the first two knuckles. That's the jab. The cross comes from the back of the body, cross that's your power. This is to stun them, this is to hurt them. Now you have got hooks, jaw, hook. You've got to lift the heel because if you don't lift the heel, you could really pull your back. So that's one, two, three, jab, cross, hook. You've got the uppercut. Usually in upper cut you want to go underneath the chin but he doesn't have a chin so I'm going for the gut. You really want to think about going right. I'm going down but I'm driving up because I'm trying to get underneath the ribs. So we have got jab, cross, hook up. So you want, you don't want to sacrifice form for speed. You just want to make sure you've got a beautiful, then when you get comfortable, it's awesome. O'kay here comes the kicks. Kick, boom, pushing through the heel or the ball of the foot, right in the stomach, side kicks, someone is coming at you from the side, pow, right into the stomach or the face pushing through the heel. Roundhouse is next. So I'm just pointing my toe, front of the body, not a lot of the power, the back of the body comes around, watch what happens. Death if you want it. So you've got jab, cross hook, up, front kick, roundhouse, push him off of you, great way to get a good cardio and that's how you work out on a punching bag."