Holiday Closure: All Easton Schools Closed Dec.14 & morning classes cancelled Dec.15

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December 16, 2019

Heavy Bag Routine #5

Sean Madden

Heavy Bag Routine #5


The focus of this Session is going to be about endurance and varying the clock for each portion of the session. This is a great tool to mix it up and keep the body guessing. It is also a great way to work on staying focused and engaged for a longer time. Simple in concept, harder in practice! 

Warm Up

  • 1 round of 10 min jump rope (60 seconds rest after)
  • 1 round of 10 min shadow box 

Heavy Bag Rounds

  • 1, 10 minute round on the heavy bag 


  • 50 leg lifts 
  • 40 squats 
  • 30 push ups 
  • 20 crunches
  • 10 burpees

The trick with this one is to get creative in the round and change things up as you go. Keep an eye on the clock and change tactics or weapons every minute. The big goal here is DON’T STOP MOVING! All 3 rounds need to be continuous work. This one is tough, but a lot of fun. Enjoy!


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