Heavy Bag Routine #7
The focus this week will be on distance management and using different weapons in different Zones.
1×5 min round jump rope, followed by 20 squats/20 push-ups
1 x 5 min round shadowbox, followed by 20 squats/20 push-ups
Bag Rounds (3 min rounds x 45-sec rest)
R1: Boxing, round kick, teep warm-up
R2: Boxing, elbow, & knee warm-up
R3: ZONE 3 Weapons – Straight punches, middle kicks, and teeps. Stay long!
R4: ZONE 2 Weapons – Boxing, long knee, low kick range.
R5: ZONE 1 Weapons – Close range boxing, elbows, knees, and clinch work.
R6: ZONE 3/2 Weapons combined
R7: ZONE 2/1 Weapons combined
R8: All weapons, all zones
CORE WORK (5 min round, 1 min per exercise)
- leg lifts
- Russian Twists
- 30-sec left side plank/30-sec right side plank
- Plank to push up (alternating up and down for 1 min)