8 Ways To A Successful Heavy Bag Workout
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8 Ways To A Successful Heavy Bag Workout
There are many strategies for fitness. But nothing else makes sense once you learn about MMA & boxing fitness. Sign up right now for the FREE Unparalleled Fitness newsletter to discover secrets for lightening fast results. To find out exactly how to do that go here: http://www.mmaboxingfitness.com
Okay, so you’re interested in a heavy bag workout. You want the strength and conditioning benefits that come with fitness boxing. I get it. You know that boxers are among the most conditioned athletes in the world. Or you understand that a heavy bag workout will provide lightening fast whole-body results. I’ve been there. I knew boxing provided fitness progress and benefits to a whole other level.
But here’s the thing. A heavy bag workout is the pinnacle of boxing for fitness. There is nothing for your fitness you can do that compares to it. The problem is that most people I come across don’t know good heavy bag workout routines…Or have no idea where to start.
So today I’m going to tell you most of the important things I know. What you are about to read are heavy bag workout “truths” from a guy who’s interviewed pro boxers, fitness trainers and fighting coaches. I might not be able to give you everything you really want — a rock-solid body guaranteed. But I’ll give you the next best thing: the heavy bag workout system I used that was easy to follow and made me very fit without spending hours in the gym each day.
The straight dope on a successful heavy bag workout for unparalleled fitness results has eight elements:
1. Boxer Stretches. Stretching is one of the most under-utilized techniques for improving athletic performance. Stetching also provides strength benefits and injury prevention. The assisted reverse chest stretch, rotating stomach stretch, and standing toe-top achilles stretch are essential boxer stretches for performance.
2. Warm-up. Use a jump-rope to warm-up your entire body. Skip rope for 1 minute. Now get on a pair of boxing gloves.
3. Throw jabs. Start light by throwing jabs on the heavy bag. Throw jabs for 1 minute.
4. For max results, a heavy bag workout should be done in rounds. Perform the workout in 3-minute rounds with a 1 minute break in between. Start with 3 rounds then keep moving up to 9 or 12.
5. Your heavy bag workout will only be successful if you put your legs into it. Boxing and boxing for fitness requires a solid base of strength from legs & hips. Develop great stability and strength in your lower-body by bouncing around on the balls of your feet as you throw punches. When you punch, use your leg muscles for more force.
6. Don’t stand still. Work around the bag with every heavy bag exercise you do…Punching, kicking, knees, etc. Your fitness boxing conditioning will sky-rocket to the stratosphere.
7. Switch up the heavy bag workout exercises. As you work on the heavy bag in 3-minute rounds, be sure to change things up for unparalleled results. Throw jabs, throw uppercuts, throw hooks, kicks (especially for MMA), knees, and elbows. Changing things up as you work on the boxing bag will ensure that you’ll always get results…No peaks here.
8. Be explosive. Your heavy bag workout routine should be explosive for getting boxer conditioning. Let me give you a round example. Start with a few light jabs. Then start throwing hooks and an uppercut. After 1 minute, take off in a big way. Throw left hooks, right hooks, an uppercut and 10 jabs on the bag. As the boxing bag is swinging, duck, and move side-to-side. Throw light shots for another minute. The round is done. This type of interval training is a technique for getting quick and long-lasting aerobic and anaerobic fitness results that stick.
These secrets are from techniques the pro boxing athletes use for unparalleled fitness results. Your whole-body will benefit from the conditioning and strength training a heavy bag workout provides. Be sure to train in rounds as your fitness level will increase fast as a hungry cheetah.
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