8 Ways To A Successful Heavy Bag Workout
Okay, so you’re interested in a heavy bag workout. You want the strength and conditioning benefits that come with fitness boxing. I get it. You know that boxers are among the most conditioned athletes in the world. Or you understand that a heavy bag workout will provide lightening fast whole-body results. I’ve been there. I knew boxing provided fitness progress and benefits to a whole other level.
But here’s the thing. A heavy bag workout is the pinnacle of boxing for fitness. There is nothing for your fitness you can do that compares to it. The problem is that most people I come across don’t know good heavy bag workout routines…Or have no idea where to start.
So today I’m going to tell you most of the important things I know. What you are about to read are heavy bag workout “truths” from a guy who’s interviewed pro boxers, fitness trainers and fighting coaches. I might not be able to give you everything you really want — a rock-solid body guaranteed. But I’ll give you the next best thing: the heavy bag workout system I used that was easy to follow and made me very fit without spending hours in the gym each day.
The straight dope on a heavy bag workout for lightening fast fitness results has eight parts:
1. Boxer Stretches. Stretching is one of the most under-utilized techniques for improving athletic performance. Stretching also provides strength benefits and injury prevention. Key boxer stretches to prevent injury and increase strength and performance are – rotating stomach stretch, reverse chest stretch and toe-top stretch.
2. Warm-up. Use a jump-rope to warm-up your entire body. Skip rope for 1 minute. Now get on a pair of boxing gloves.
3. Throw jabs. Start light by throwing jabs on the heavy bag. Throw jabs for 1 minute.
4. If you want to see your endurance levels sky rocket, perform the heavy bag workout in intervals. Perform the workout in 3-minute rounds with a 1 minute break in between. Start with 3 rounds then keep moving up to 9 or 12.
5. Your heavy bag workout will only be successful if you put your legs into it. Boxing and boxing for fitness requires a solid base of strength from legs & hips. Develop great stability and strength in your lower-body by bouncing around on the balls of your feet as you throw punches. For more force and use of leg muscles, step forward when you punch.
6. Don’t stand still. Work around the bag with every heavy bag exercise you do…Punching, kicking, knees, etc. Your fitness boxing conditioning will sky-rocket to the stratosphere.
7. Switch up the heavy bag workout exercises. As you work on the heavy bag in 3-minute rounds, be sure to change things up for unparalleled results. Throw jabs, throw uppercuts, throw hooks, kicks (especially for MMA), knees, and elbows. To never hit your peak and always get results follow this one rule. Change things up – the punches, the intensity and movement around the boxing bag…No peaks here.
8. Be explosive. Your heavy bag workout routine should be explosive for getting boxer conditioning. Let me give you a round example. Start with a few light jabs. Now start with an uppercut and throw hooks. Take off in an explosive way after one minute. Throw left hooks, right hooks, an uppercut and 10 jabs on the bag. As the boxing bag is swinging, duck, and move side-to-side. Throw light shots for another minute. The round is done. This type of interval training is a technique for getting quick and long-lasting aerobic and anaerobic fitness results that stick.
These secrets were handed down by top pro boxing fitness trainers. Your whole-body will benefit from the conditioning and strength training a heavy bag workout provides. Be sure to train in rounds as your fitness level will increase fast as a hungry cheetah.
There are many strategies for fitness results. But nothing else makes sense once you learn about MMA & boxing fitness. Discover more heavy bag workout secrets and learn how to use MMA & boxing as a ‘secret weapon’ for unparalleled fitness results. Sign up right now for the FREE online newsletter. To find out exactly how to do that go here: http://www.mmaboxingfitness.com