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Heavybag Workout #3

11/25 – 12/01

Warm Up 

  • 3 x 2 min jump rope, 30 sec rest 
  • 15 push ups after each round 
  • 3 x 2 min shadow box, 30 sec rest 
  • 15 squats after each round 

Bag Rounds

2 min rounds, 30 seconds rest 

R1) Boxing 

R2) Boxing with Teeps and knees 

R3) Boxing, teeps, knees, and elbows 

R4) All weapons 

R5) All weapons 

R6) Punch and low kicks – focus on setting up powerful low kicks. Add in some defense as well. 

R7) Punch and middle kicks – focus on setting up powerful middle kicks to the body. Add in check and returns 

R8) Punch and long knee – focus on setting up powerful knees to the body. 

Finisher 

  • 3 min round: 30 seconds straight punches at steady, continuous pace, 30 seconds of power hooks. Repeat for the whole round. 
  • 50 leg lifts, 50 crunches, 50 Russian Twists (left/right = 1 twist). Repeat 2x 

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