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Heavy Bag Routine #1

We are going to go back to the top of the order for the heavy bag routines this week. We will revisit all 6 routines again and then start a new cycle! This will give people a chance to catch up on the routines or do this one again!


Warm Up

  • 1 x 5 min rounds jump rope (10 squats/10 pushups after round)
  • 1 x 5 min rounds shadow box (10 lunge/10 mtn climber after round)

Bag Rounds (2 min rounds, 30 sec rest between rounds)


R1) Boxing

R2) Boxing, round kicks, teeps

R3) Boxing, knees, elbows

R4) All weapons in, speed and volume. Focusing on less power, higher output, staying busy for 2 minutes!

R5) POWER! Short combinations, focusing on explosiveness and full power on every strike. Keep combinations to 2-3 strikes at the most.

R6) Back to speed and volume

R7) Back to power combinations

R8) gloves off, alternate between 20 skip knees, 10 teeps (5 per leg), and 5 right kicks/5 left kicks for the round.


Core Work

5 minute round, 1 minute per exercise:

  • Leg lifts
  • Thai crunches
  • Russian Twists
  • Elbow Tap Plank
  • V Ups

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