Build Cardio, Strength, and Muscle

The heavy bag is an essential tool for any fighter, and pro fighters learn to master the heavy bag through specific heavy bag workouts and training routines. This dedication and precision is what elevates fighters to the elite level. But, the benefits of a heavy bag workout isn’t just for elite fighters. Heavy bag workouts are a great addition to anyone’s fitness routine. Heavy bag workouts help you build cardio while also increasing strength and muscle.

We’ve worked together with the CRNR Pro Team of elite fighters to create a straight forward heavy bag workout routine using Round and Rest cycles that anyone can use, right now. This routine doesn’t provide a beginners glossary or explanation of terms. So, you may want to brush up on some boxing 101 before you start, and make sure you have a stop watch. So, let’s jump into it.

Round 1

• 3 minutes
• Work on straight punches only.
• Move around with the bag while staying in your stance.
• Use any combination of jabs and crosses.

Rest 1

• 1 minute
• As soon as the round ends, do 10 squats
• Rest for the remainder of the rest period.

Round 2

• 3 minutes
• Add hooks to your combinations.
• Do any variation of jabs, crosses, and right and left hooks.

Rest 2

• 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

• 3 minutes
• Work on non-stop light punches and focus is on cardio and constant movement.
• Stay moving and constantly touch the bag with punches.
• Work the head and body changing levels.

Rest 3

• 1 minute
• As soon as the round ends, do 20 crunches. 
• Rest the remainder of the rest period.

Round 4

• 3 minutes
• Focus on building strength and power by changing up the power of your punches.
• For example, touch the bag with a couple of light punches, and then finish the combo with a power shot, or use two light jabs and 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.

Rest 4

• 1 minute
• You can either rest for the entire period.
• Or, if you want to do a little extra, finish the last Rest period with:
  • 10 squats,
  • 10 hard one-two combos,
  • 5 burpees,
  • 20 non-stop uppercuts, and
  • 20 crunches.
  • (If you do this extra push, make sure to take an additionally 1-2 minute Rest break before starting back at Round 1.)

Final Thoughts

Remember when doing a shorter workout such as this, it’s all about the push. Make sure to always follow proper technique (stop all bad habits before they start!), and make sure to push your pace to get your heart pumping and increase your cardio.

Here are a few more tips to keep in mind to 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.