This popular cardio hit is good for more than just muscle strength and agility – it’ll pack a punch for your metabolism, body consciousness and bone density too. Respected as a route to fitness in its own right, you don’t need to be training for the ring to get the benefits of spending time with a Punchbag. 

It’s also a time-saver. Work at 60-70% effort mark in short bursts and you’ll be burning fat in a flash. Without the demands of endurance to worry about, you can increase intensity and fit the workout into a busy day. You’ll be so busy thinking about your technique, you’ll forget you’re training. 

Throw the first punch 

The first thing you’ll notice about a punch bag, particularly a heavy one, is that it puts up resistance. This may be a shock to the system initially but you’ll soon learn that effective contact with it involves whole-body energy. With your body sideways to the bag, your forehand should be far enough away to extend for the first punch, you’ll notice that you’ll need to twist the body to come in with the hand behind.

When you go in for a jab your knuckles should make firm, straight contact with the bag, your palm facing downwards. For a hook, come in lower and closer, your palm will be facing upwards. Be careful not to glance your hand off the bag or you’ll hurt yourself. 

Bring your hands back to your face in a defensive stance each time and don’t maul the bag.

A good footing 

Stand with your legs shoulder-width apart, your lead leg in front, your hind leg strong and in control. Think about where your feet are, where your hands are making contact and where your body is in relation to the bag. This no place for flat feet and don’t cross your legs. Keep light and keep moving. 

Warm-up 

Like any warm-up, think of the muscle groups and movements you’ll be using during your workout – this stage is about mimicking the exercises you’ll be putting your body through later and making sure it’s ready. 

Roll the waist and shoulders, take the arms up and out, get full, smooth and controlled upper body movement underway. Then kick the legs out behind and sprint on the spot. If you’re likely to challenge yourself with lunges, burpees or squats, try going from a high plank to a downward dog position a few times but keep listening to your body. 

After your warm-up, give yourself a gentle shake and get ready to move. Ensure you’re well hydrated. 

Are you ready? 

• Lead with your strong side, whether that’s left or right.  

• Move around the bag but don’t waste energy on huge strides. 

• Keep it smooth and controlled. 

• Your shoulders should be relaxed.  

• Watch your breath and exhale with each punch. 

• Keep the defensive stance, stay strong, maintain focus. 

• Think about the angle of your elbows and palms in relation to the bag 

• Keep safe – if you need to, brush up on technique with an online trainer. 

Round one 

• Go straight in with controlled jabs: one-two, one-two. 

• Vary the speed. 

• Each time, remember to bring your hands back to your face, even when you tire. 

• Keep relaxed, keep moving. 

Round two  

• As before but bring in the hook between jabs: one-two-hook-hook. 

• Varying the height at which you approach the bag will work different elements of your core. 

Round three 

• Bring in an uppercut move: one-one-two-up. 

• Remember to make proper contact or you could risk a strain or the bag hitting you. 

Round four 

• Keep the jab rhythm going but add an evasive slip either side of the bag: one-two-slip-slip. 

• Think about where your head is in relation to the bag and the level you’re coming in at. 

• Keep your feet light. 

Round five 

• Combine jabs with body punches: one-two-body-body. 

• Your torso will twist as you come in but make sure you’re upright between reps. 

Round six 

• Freestyle your way to the finish. 

• Think of your position to the bag, combining jabs with close-up hooks, uppercuts and body punches. 

• Move around the bag, keeping light on your feet. 

• Finish with a complete blow-out. 

Push further 

When you’ve mastered the basics, it’s time to move on. 

• Repeat rounds as necessary to extend your workout. 

• Increase the amount you move around the bag, towards and away from it and at different levels. 

• Include cross punches to increase shoulder strength and flexibility. 

• Reverse lunges between jabs are a great way to work major leg muscle groups. 

• Slot a few burpees into a round and push up your heart-rate – just be aware of the space around you. 

• Side kicks – use both sides and make sure you warm up properly to avoid injury. Again, consult a trainer to make sure your technique is on-point. 

• Intermittent squats are another great way of upping intensity. 

Warm down and top up hydration, your punchbag workout is over until next time. Remember that technique comes over time, so keep listening to your body, keep learning and keep finding ways to improve. 

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Tags: Equipment > Punch Bag ; Exercise Type > Cardio ; Misc > Workout