If you are a workout enthusiast, the 30-minute heavy bag workout is the best for you since it exercises a majority of the body muscles in a short amount of time. The heavy bag involves the use of legs to kick and arms to punch. It is preferred because it helps in cardio, boosts one’s metabolism, punching power, stamina, and strength. The main advantage of this work out is the fact that it helps to burn fat and builds lean muscles faster. The workout is executed with rounds of three minutes each and one-minute resting period between the subsequent rounds. Before starting a session, ensure you have all the required tools. Some of the necessary tools are a heavy bag, good sports shoes, and a fitness tracker. The tracker measures how your kickboxing skills improve over time by recording the total power output, the number of calories burnt, and the cumulative force used in each session. The heavy bag exercises one could decide to indulge in include the push and punch, a combination of boxing and a push-up, a six up, a combination of a deep squat and bag punch and swinging singles, in which one stands on one foot as they punch the bag several times before switching legs.
PART I: The Warm Up
In this session, you jump rope for five minutes and stretch your body by doing arm circles. This exercise helps to loosen the shoulder muscles in preparation for sparring. Next, stretch your triceps by reaching behind your head and your biceps by stretching your hands across your body. Finally, gently bend forward to loosen up the spine.
Part II: The Workout
Move 1: Right/left jab cross
Stand in a boxing stance with the feet shoulder-width apart. Align the toes of the strong leading foot with the heel of the foot in the back. Place the toes at an angle of 45 degrees to the heavy bag and hold the hands up in a protective style to shield the face. Use the right hand to perform jabs with little windup and short strokes of 10 seconds off after a twenty-second period. Follow it with crosses of the right hand, use the back foot to pivot, and turn the hip to punch while the right hand is held on the cheek. Repeat the routine with the left hand. After completing this set, do eight more to make them nine sets.
Move 2: Hook and Weave
Stand in a boxing stance with one arm out protecting the face at a 45-degree angle from the body and bend the front elbow at a 90-degree angle. To punch the heavy bag at an eye level, use power to rotate the hips, pivot on their front foot and ensure the knees are slightly bent. Repeat this stance for twenty seconds with a 10-second rest between each set. Perform ten sets in one sitting.
Move 3: Jump rope and high knees
The first step to this move requires that you keep your feet parallel and ensure that your alternating knees are up as high as possible for about a second then stretch your arms out as you do so. This should continue for 20 seconds as you landing softly and then take a 10-second rest. Jump rope for about 20 seconds and take a 10-second break and then resume the routine eight more times.
Move 4: Back leg roundhouse kicks
The first step to this move requires that you stand in a boxing stance with the right leg back and hands stretched out over the face. Use the back leg as support as you push off your leg and hips towards your left while keeping the right leg as straight as you can. Strike the heavy bag using your right shin. Aim low on the heavy bag but raise the target over time to improve your posture. The session should last 20 seconds with four jabs on each leg before resting and switching feet and the hand used in the jabs. The routine should be repeated eight more times.
Some of the workout techniques commonly employed include low kick-right leg, high kick-right leg, low kick-left leg, high kick-left leg, punches, right-hook, left hook, and knee strike. These workout techniques are done simultaneously for about 10 seconds before changing to the next.
During the session, ensure that the head movement is constant by ducking, slipping and regular head motions to increase momentum and keep the neck exercised. The fight pace should be at 100% during the whole session as this keeps you active and ensures the pressure is always high throughout the practice regime. High punch volume and increased hand speed works out the muscles in the hands and increases one’s fluidity. Use of power shots and inside fighting will encourage you to stay busy and keep longer throughout the session.