Boxing Heavy Bag Workout | 15 Minutes

Step-by-Step Boxing Workout Tutorial:

Equipment Needed:

• Hand wraps
• Boxing gloves
• Heavy bag

Step 1: Warm-Up

1. Start with two rounds of shadow boxing to warm up. Keep it light and focus on your movements.
2. Follow with nine rounds of heavy bag work.

Step 2: Shadow Boxing Rounds

1. Round 1: Focus on slipping, head movement, and light punches. Practice combinations like 1-2-3.
2. Round 2: Add more movement with steps forward, back, left, and right. Incorporate more footwork and circle around the bag.

Step 3: Heavy Bag Work

1. Round 3: Throw jabs, crosses, hooks, and uppercuts. Keep the punches light and focus on technique.
2. Round 4: Practice left hooks only. Keep the right hand up by your face and focus on hooking to the head and body.
3. Round 5: Switch to right hooks only, maintaining proper form and power by rotating your hips.
4. Round 6: Perform four-punch combinations including straights, hooks, and uppercuts targeting head and body.

Step 4: Specific Punching Techniques

1. Round 7: Focus on power jabs, varying between head and body shots.
2. Round 8: Execute crosses only, emphasizing technique and power.
3. Round 9: Work on inside fighting with short hooks to the body and head.

Step 5: Final Rounds

1. Round 10: Throw one-two combinations on cue, focusing on speed and accuracy.
2. Round 11: Non-stop punching on the heavy bag, maintaining contact throughout the round.
3. Round 12: Finish with shadow boxing freestyle, incorporating footwork, head movement, and various combinations.

Step 6: Cool Down and Reflection

1. Adjust the workout intensity by increasing punch speed or rest time between rounds.
2. Reflect on the workout and consider increasing the duration or intensity for future sessions.
3. Visit the channel's website for hand wraps and show support if desired.

Step 7: Feedback and Engagement

1. Like, share, and subscribe to the channel for more boxing workouts.
2. Leave feedback in the comment section to help improve future workouts.

By following these steps, you can complete a 15-minute boxing workout with a focus on technique, power, and endurance. Adjust the intensity to suit your fitness level and enjoy the benefits of this comprehensive routine.