Heavy Bag Routine #2

11/18 – 11/24

The focus of this bag routine is going to be using limited weapons throughout the rounds. We call these “handicap drills.” These drills force us to be creative with our combinations while only using a certain number of techniques!

Warm Up

  • 3×2 min rounds jump rope, 30 sec rest
  • 3 x2 min rounds shadow box
  • 10 squats, 10 push ups between every round

Bag Work (2 min rounds, 30 sec rest)

R1) lead arm only (punch & elbow)

R2) lead arm, rear leg

R3) lead arm, both legs

R4) both hands, lead leg only

R5) legs only (kick, knee, teep)

R6) all weapons (full speed, full power)

R7) all weapons (full speed, full power)

R8) all weapons (full speed, full power)


  • 50 skip knees, 25 crunches. Repeat 4x

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