The Start of a Heavy Bag Workout

Introduction to the Heavy Bag Workout

For those of you wanting to start a heavy bag workout, remember it is not just about throwing aggressive punches at a heavy bag. Boxing is an art. Admittedly boxing did originate from two men standing in front of each other taking it in turns to punch. But as the years have gone on, boxing has been transformed into the sport it is today and behind all that blood, sweat and broken bones lays a true skill involving stamina, speed, technique, and highly specific training. As a matter of fact, the training in boxing has been proven to be so successful that it is now thought to be a brilliant substitute for many other fitness plans and has been modified into a skill that anyone determined enough can learn. If you are thinking about whether or not you have what it takes to learn the art of boxing, then stop thinking right now! Yes you do! That’s the beauty of it; anyone and everyone can learn how to benefit from a heavy bag workout. You don’t need to learn all the elements. You can take small parts from the art of boxing that can be used to benefit ourselves, and one of the most effective and most popular parts is, the heavy bag workout.

Your Mindset in a Heavy Bag Workout

People can use a heavy bag workout to benefit in a number of ways. Specific goals can be achieved be customising your heavy bag workout. Remember it is not just about throwing a load of punches at a bag until your arms drop off. It’s about endurance, speed, coordination and focus. You must understand all of these factors in order understand how many results you can gain from a heavy bag workout. Whatever you’re using your heavy bag for you must always try to visualise your bag as your opponent, and an opponent will always try to hit you back. I’m going to double enforce this now so bare with me, if you want results such as weight loss, toning up or to release stress, you NEED to visualise your bag as an opponent, and let me tell you why. Many of us can tend to get a little lazy at times when conducting a workout and just throw sluggish punches, remain flatfooted and stationary, no head movement and no guard up. But trust me when I say nothing will work you harder then when your trying to hit an opponent whose trying to hit you back. Now let’s pretend the bag is Mike Tyson looking. Picture him bobbing and weaving with his guard up ready to throw a devastating blow at you. By doing this you’ll notice a slight urge to lift your guard up, to slightly increase your movement on your toes so you are prepared to leap out of the way in case your opponent attacks. This is how visualising an opponent can help you, as over half of boxing workouts believe it or not, are about NOT getting hit!


Starting your Heavy Bag Workout

Now you’re ready, start by throwing a few light jabs and right hands at the heavy bag to get a feel for the bag, move around the bag from side to side on the balls of your feet. Make sure you try to break your workout into three 2-minute rounds, or anything similar that suits you. This will help you to maintain control tof your workout and adjust the intensity, which will help your endurance. When throwing combos, try to throw a minimum of four punches per combo, this is a great way to make the rounds more intense and keep your workout at match pace. Remember, boxing is an art that requires a combination of head movement, footwork and punches, all of which will improve your mind as well as your body and help your coordination. Why not be one of the many men and women benefitting from a heavy bag workout every year? Go for it!

In terms of what heavy bags, I would recommend an Everlast heavy bag

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