A 20-Minute Punching Bag Workout to Add to Your Routine - PowerPoint PPT Presentation

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A 20-Minute Punching Bag Workout to Add to Your Routine

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Throwing a few quick jabs at a punching bag may not seem too hard, but if you've never used a heavy bag during a boxing workout, you're in for a challenge. Most heavy punching bags weigh between 50 and 150 pounds. So every time you lay into the bag, your fist, foot, or knee is met with significant resistance. – PowerPoint PPT presentation

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Date added: 10 August 2022
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Title: A 20-Minute Punching Bag Workout to Add to Your Routine


1
A 20-Minute Punching Bag Workout to Add to Your
Routine
2
(No Transcript)
3
  • Throwing a few quick jabs at a punching bag may
    not seem too hard, but if you've never used a
    heavy bag during a boxing workout, you're in for
    a challenge. Most heavy punching bags weigh
    between 50 and 150 pounds. So every time you lay
    into the bag, your fist, foot, or knee is met
    with significant resistance.

4
  • The initial (and somewhat unexpected) impact can
    be a bit jarring, and it won't take long to
    realize you can't get away with throwing soft
    punches. You have to engage your entire body,
    including your core, shoulders, and hips, to
    effectively control your movements as you hit the
    bag.

5
  • Of course, any exercise that requires this type
    of total-body engagement can help you torch
    calories and strengthen your major muscle groups.
    Even more than that, though, boxing against a
    heavy bag (or an actual person) is one of the
    only cardiovascular exercises that provides upper
    body, bone-building repetitive impact.
  • One 2008 study published in Applied Physiology,
    Nutrition, and Metabolism, found that female
    boxers were more likely to have higher bone
    mineral density than other women of similar age
    and anthropometric measurements.

6
  • With more boxing-style workouts and boutique
    fitness centers popping up to provide accessible
    classes to the general public, punching bags are
    becoming a hot fitness trend. If you're tempted
    to buy a bag for home-based workouts, or if your
    gym has a bag or two you can use on your own,
    consider giving this workout a try.

7
  • To complete the workout, perform each exercise
    according to the suggested time intervals. After
    finishing all of the exercises, rest for a
    minute, then repeat the series a second time for
    a total of 20 minutes. Twenty minutes may not
    seem like much, but don't underestimate this
    challengeyou're practically guaranteed to break
    a sweat.

8
Warm Up
9
  • Before diving into a high-intensity workout like
    boxing, it's important to spend at least 5 to 10
    minutes getting warm. An active and effective
    warm-up should take you through exercises that
    mimic the movements you'll perform during your
    main workout. Perform each of the following moves
    for 30 seconds, completing the series three to
    four times

10
  • Jog in place
  • Jumping jacks
  • Air squats
  • Shadowboxing Perform light punches into the air,
    alternating arms as you bounce lightly from
    foot-to-foot like a boxer
  • High plank to downward dog

11
Jab, Cross, Squat
12
  • Time 45 seconds work, 15 seconds rest
  • Stand to face the punching bag in a boxing
    stance. Your feet should be shoulder-distance
    apart and staggered with one foot in front of the
    other. If you look down at your feet, the toes of
    your front foot should be aligned with the heel
    of your back foot, and the toes of both feet
    should be pointing at a 45-degree angle to the
    punching bag.

13
  • Raise your hands, positioning them like you're
    prepared to punch, remembering that one of them
    should always be protecting your face. Throw two
    punches in quick successionfirst jabbing with
    your left arm, then crossing with your
    rightbefore performing a squat. Immediately
    return to standing and continue the
    jab-cross-squat sequence for the full 45 seconds.
  • When the 45 seconds is up, rest for 15 seconds
    before proceeding immediately to the next
    exercise.

14
Cross Punches (Dominant Side)
  • Time 45 seconds work, 15 seconds rest
  • According to Chambers, cross punches are designed
    to target the shoulders and arms. If you think 45
    seconds is easy, he says you should make sure
    you're really throwing your full force into each
    cross punch, keeping your abs tight and face
    protected with your non-working hand.
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