Martial Arts Heavy Bag Workout

Looking for something different to spice up your workout routine?  How many times have you been frustrated from work or some situation when you come to the gym?  Exercise is a great way to relieve that stress, but if you really want to get out some frustration and the treadmill isn’t cutting it, try your hand at boxing on a hanging bag.  You will reap all the benefits of your typical cardio workout plus some strength and core training.  This is a very effective cardio conditioning and fat loss activity because it is centered around high-intensity bursts of activity. 

Here are a few keys to remember when working on a heavy bag to maximize your workout in a safe manner.

1. Use gloves.
2. When making a fist, curl your thumb around the outside of your fingers, do not tuck it inside or stick it out to the side. 
3. Aim to hit the bag with the large knuckles of your index and middle finger. 
4. Keep your wrist straight and make sure there is no bend to avoid injury. 
5. To get the most power out of your hit, visualize hitting the bag 1-2 inches past where the bag really is (aiming through the pad instead of to the pad).

Try this workout the next time you feel like kicking the snot out of something!

Burpee punches -- 1 min 

• Crouch down to the floor and hop your feet back into a push up position. 
• Hop back in and return to standing. 
• Once standing punch twice (once each hand) and return to the burpee. 
• Repeat.

Power elbows -- 30 sec each arm

• Stand with one foot slightly in front of the other facing the hanging bag.
• Using the outside of the forearm (keeping your hand close to your chest), strike the hanging bag generating your strike power by twisting through your core.
• Repeat rapidly.

Lunge snap kicks -- 30 sec each leg

• Stand with one foot in front of the other. 
• Bend both knees until there is a 90 degree angle in both the front and back knee. 
• Rise out of the lunge position as you kick out to the front with your back leg
• Keep your toe pointed at the ceiling and return to lunge position. 
• Repeat.

Knees -- 30 sec each leg

• Grasp the hanging bag for stability and stand with one leg in front of the other. 
• Using your back leg, bring your knee to the bag.
• Return to original position.
• Repeat rapidly.

Plank punches -- 1 min

• Start in a plank position (stabilizing yourself on toes and forearms holding your stomach off the floor).
• Punch the bag in front of you, alternating punching hands.

Complete 3-5 rounds

Enjoy the workout!!  A special thanks to one of PROMATx Health Club's trainers, Shawn Massey, for designing this workout for you.  Want more information about martial arts workouts?  Stop in at PROMATx and find out how you can learn more about incorporating martial arts into your exercise routine!!