Punching Bag Workout


Boxing is my favorite sport to do and I have probably said more than once how much I enjoy boxing and what a great workout it is!

Here are a few tips for a successful punching bag workout:)

When performing a punching bag workout, start with your stance at arms length to the heavy bag or whatever type of bag being used.  Keep knees bent, elbows touching the rib cage, on the balls of both feet, and hands at face level.  If right handed, the jab is thrown with the left hand, the cross is thrown with the right hand, and the left foot should be pointed at the bag.  The opposite is true for left handed boxers.  The left hand is at eye level in front of the left eye.  Now throw consecutive punches on the punching bag with both hands alternatively. Always concentrate on the center of the bag with your eyes, which should be at shoulder level of the bag.  Use the whole bag, meaning throw punches hi and low.  Move from side to side and circle around the bag.  The goal is to become comfortable throwing punches from all angles and distance from the bag.  Also, get use to moving the head from side to side and up and down using the legs between punches.

Combinations to consider:

Jab, jab, cross

Jab, cross, left hook

Jab, jab, cross, left hook

Cross, left hook

Cross, left hook, cross

Jab, right uppercut, left hook

Jab, left uppercut, left hook

Jab, cross, jab, cross

Jab, cross, jab, cross, left hook



Warm up:  5-10 minutes of jumping rope, followed by 3-5 minutes of shadow boxing with emphasis on technique (hands up, maintaining balance, and after each punch thrown, returning that hand back to the chin or face) and movement.

Rounds:  Do 8-10 consecutive rounds.  Rounds should be three minutes on with 1 minute of rest.  Start each round with 20-30 seconds of throwing only jabs, hi, lo and multiple jabs at a time.  Follow this with any of the above combinations.   Stay busy throwing punches concentrating of technique and movement.  Don’t stand in one place.  Repeat this for 8-10 rounds or as many as necessary to obtain the conditioning desired.


25 push-ups, 25 sit-ups, repeat 4 times

20 jump squats, 50 crunches, repeat 4 times

Cool down and stretch for 10 minutes.  Try to do this workout four times a week.  Good luck.

Types of bags

There are different types of punching bags, with different names based on their size, use and mounting method. Almost all punching bags are covered in leather or synthetic materials such as vinyl, which resist abrasion and mildew. Canvas is also used as a bag material where there is lower use and humidity.

Speed bags are small, air-filled bags anchored at the top to a rebound platform parallel to the ground. Speed bags help a fighter learn to keep his hands up, improve hand-eye coordination and learn to shift weight between feet when punching. They are also known as Speedballs or Speed Ball Bags. Generally you will find that again, they are filled with air (mostly) and fitted around a tight PU based or other leather material.


Swerve balls / floor to ceiling balls are almost the same as speedballs. Swerve balls – or floor to ceiling balls, these are almost the same as Speed balls with the only difference that the bag size shape and material may be different and that the cable system is attached to the ceiling and a clip on the floor – when the boxer places any motion on the ball, it tightly reacts by swinging fast towards them, the object is to swerve, punch, dodge and learn about co-ordination. The harder and faster they are hit – the more they rebound and react in different motions of angles, thus giving greater practice to the fighter.

~ by Colorful Soul on 03/17/2012.

4 Responses to “Punching Bag Workout”

  1. Would love to spar with you, but probably even more brazlian jiu jitsu :). You should try MMA, it is a great workout.

  2. Do you still box?

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