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Wall mount, economy priced. Heavy bag stand, weights. Lift your back heel off the ground and bring your hands up to your face. Perform successive hook punches with your dominant hand by twisting your back hip forward as you pivot on your back foot and use your core power to swing your dominant hand up and across your body to punch the bag at an angle so your forearm ends up parallel to the ground in front of your face.
Pivot back to the starting position and continue as fast and powerfully as you can for the full 45 seconds. After completing hook punches with your dominant arm, you'll repeat the exercise, this time using your non-dominant arm to deliver the punches. Set up with your non-dominant foot staggered back and repeat the hip-swivel, pivot, and punch.
This is the last exercise in the series before you get an extra minute of rest. Push hard and finish strong. Stand about an arm's length away from your punching bag with your feet hip-distance apart, knees slightly bent.
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Perform a burpee :. Land with your feet in a slightly staggered boxing stance. Immediately punch the heavy bag with a straight punch from your left then your right hand. Follow the straight punches with a left then right hook. If the full minute workout seems like a little too much to handle, consider trying this quick-and-effective option from Jimmy Fusaro, a former fighter and full-time instructor at X Fit Training. Simply alternate between pushups and punching with a reverse pyramid-style rep scheme:.
Continue subtracting one repetition from the previous number all the way down until you finish with one pushup and one punch. The beauty of this style of workout is that it's almost infinitely flexible. For instance, instead of doing pushups, you could do squats or lunges or burpees or crunches. Instead of doing alternating straight punches, you could isolate one side or incorporate other styles of punch, like hooks or uppercuts.
You could even sub kicks in place of the punches.
Plus, you can keep the routine going. Once you make it all the way down the pyramid to one repetition of each exercise, you can make your way back up the pyramid by adding a repetition to each exercise until you make it back to your starting number of repetitions. Doing just four or five minutes of this style of workout is the perfect high-intensity finisher for practically any routine. Get exercise tips to make your workouts less work and more fun.
More in Fitness Trends. Warm Up. Jog in place, 30 seconds Jumping jacks, 30 seconds Air squats , 30 seconds Shadow boxing, 30 seconds: Perform light punches into the air, alternating arms as you bounce lightly from foot-to-foot like a boxer High plank to downward dog , 30 seconds: Start in a high plank or pushup position, then press your hips up toward the ceiling as you extend your shoulders and reach your heels toward the ground to come to a downward dog; shift back to a high plank position and continue alternating between the two.
Jab - Cross - Squat. Time: 45 seconds work, 15 seconds rest. Cross Punches, Dominant Side Time: 45 seconds work, 15 seconds rest. Side-Kick Punch Combos. Time: 90 seconds work, 30 seconds rest. Set a timer for 90 seconds and complete as many rounds as possible of this four-move series:. Lunge - Kick and Jab - Cross Time: 45 seconds work, 15 seconds rest. Hooks, Dominant Side. Rest for 15 seconds then perform the same movement to the opposite side.
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Hooks, Non-Dominant Side Time: 45 seconds work, 15 seconds rest. Continue for 45 seconds before resting for 15 seconds. Proceed to the next exercise.
The Fighter's Guide to Hard-Core Heavy Bag Training (Paperback)
Squat down, place your hands flat on the ground under your shoulders and step or jump your feet back so your body is in a high plank position with your core tight and your body forming a straight line from heels to head. Perform a pushup, bending your elbows as you lower your chest toward the ground.
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