Build Cardio, Strength and Muscle
The heavy bag is an essential tool for any fighter, but it can also be a great workout for anyone wanting to add to their fitness arsenal. If used properly, the heavy bag is a great way to build cardio while also increasing strength and building muscle. I’ve even heard it called weightlifting for fighters, but you don’t have to be a fighter to get these benefits. I’ve outlined a great heavy bag workout that anyone can do on their own.
ROUND 1
![Workout Round 1 - Straight Punches](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/punches-wide.webp)
- Set the round timer for 3 minute rounds with 1 minute rest in between.
- Work on straight punches only.
- Move around with the bag, staying in your stance working jabs and crosses.
- Use any combination of the two.
REST 1
![Rest Round 1 - 10 Squats](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/squats-wide.webp)
- Time: 1 minute
- As soon as the round ends, do 10 squats
- Rest for the remainder of the rest period.
ROUND 2
![Workout Round 2 - Add Hooks](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/round-2.webp)
- Time: 3 minutes
- For the second round add hooks to your combinations.
- Do any variation of jabs, crosses, right and left hooks.
REST 2
![Rest Round 2 - 5 Burpees](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/pushups-wide.webp)
- Time: 1 minute
- As soon as the round ends, do 5 burpees as fast as you can.
- Rest for the remainder of the rest period.
ROUND 3
![Workout Round 3 - Light Punches](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/round-3.webp)
- Time: 3 minutes
- This round you’ll be working on non-stop light punches.
- Stay moving and constantly be touching the bag with punches.
- Work the head and body changing levels.
- The focus is on cardio and constant movement.
REST 3
![Rest Round 3 - 20 Crunches](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/rest-3.webp)
- Time: 1 minute
- As soon as the round ends, do 20 crunches
- Rest the remainder of the rest period.
ROUND 4
![Workout Round 4 - Strength and Power](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/round-4.webp)
- Time: 3 minutes
- This round the focus is building strength and power.
- Play around with changing up power. Touch the bag with a couple light punches and finish the combo with a power shot.
- For example, light jab, light jab, finish with a hard cross.
- You can go to the head or body and you can build up to finishing the combo with 2 power shots.
BONUS FINISHER
![Bonus Rest - Squats, Burpees and Crunches](https://combatcorner.wpengine.com/wp-content/uploads/2021/09/bonus-finisher.webp)
- If you want to do a little extra, finish the last round with…
- 10 squats
- 10 hard one-two combos
- 5 burpees
- 20 non stop uppercuts
- 20 crunches.
Final Thoughts
Remember when doing a shorter workout such as this, it’s all about the push. Make sure you are doing proper technique, but push your pace and get your heart pumping. And like I said earlier- the bag is a skill that you will get better at the more you do!
And if you are just starting out, here are a few tips that will help you get the most out of your workout:
- Always keep a solid stance with your core engaged.
- Use proper punching technique to protect your wrists and hands.
- Just like lifting weights, exhale as you exert yourself while punching.
- Let the bag swing and flow with it. If it is swinging too much you are pushing your punches not snapping them off the bag.
- Be patient! Working the bag is a skill that you cultivate over time with practice. You’ll get more skilled and you’ll get stronger.