Punching Bag Workout Routine

Of all the workout routines, the punching bag is a very exciting and power packed way to break out some sweat. A punching bag is synonymous with boxers and the routine involves throwing a lot of punches. However, the punching bag or heavy bag routine is not restricted to boxers, anyone who wants to get a good workout can do this. You can also incorporate a few kicking techniques along with the punches to get an excellent lower body and upper body workout. The success of a good workout depends on the right technique and right exercise equipment, so pay extra attention to this.

If you have been to a gym where boxers are having a go at the punching bag as if there is no tomorrow, you will know that it gets your adrenalin pumping. Those who follow the punching bag routine say that it improves their endurance and strength. It is a good way to release some testosterone and shed those extra pounds.

Equipment and Benefits

Whenever you start off with a workout routine make sure that you have taken safety precautions to avoid injuries. You will need a punching bag, pair of punching bag gloves and exercise clothes that do not restrict your movement.

Make sure the bag is secured from the ceiling safely and is at the correct height. Ensure that you have bought a quality bag and the leather will endure the rough treatment that will be meted out. Remember to bandage your hands before you wear quality gloves for your punching bag boxing workouts. If you don't use standard equipment you risk getting injured. The whole action of venting your full power against the bag has therapeutic value. Also remember 'Bags Don't Hit Back' so there aren't going to be any repercussions. Most guys prefer punching and kicking hence it is a good high-intensity exercising option.

It is a good workout for strength training and will help you build stamina. When combined with other forms of cardio routine and weightlifting exercises it will help you lose considerable body fat. You need not get a gym membership or buy expensive exercise equipment for this routine. Another benefit is that you can do the workout from the comfort of your home.

Punching Bag Routines

Before you start any kind of workout routine it is essential to do at least a 5-8 minute warm up. You can do spot jogging or jumping jacks as warm up exercises before your workout routine.

Boxing Routine
As a beginner, start your punching bag exercises with left and right jabs. Then incorporate the left hook and right hook into your routine, after you are comfortable with the movement include the left and right uppercut. Once you are familiar with the right form and punching technique, you can throw a combination of punches to get variety in your routine.

Kicking Routine
If you follow the right punching bag techniques you will benefit a lot from this endurance building workout regimen. Stand close to the bag and hold it in position with your hands, now slowly start kicking the bag with your left and right knee. When you get used to this movement, take a step back and kick the bag with your fully extended left and right leg. If you are able to comfortably hit the middle of the bag with you legs try to hit higher on the bag.

Combination Routine
After you get comfortable with the kicking and punching routines you can use them in combination to get a full body workout. Start your workout with jabs and then use your knees, move back a little and kick the bag with both your legs. Attack the bag with a volley of left and right hooks, then alternate between knees to the bag and kicks. You can use a number of kickboxing combination's to work out the muscles in your body. Try a jab-knee-hook combination, kick-uppercut-hook combination or kick-knee- jab combination, you have limitless options.

Have a supporting diet plan and scheduled rest periods. Eating right will give you the energy needed for the workout and will also help you from putting on excess pounds. A good rest is essential for the worked muscles to recuperate and prevent injury due to over strain.