Punching Bag Exercises - They Are For Everyone, Not Just Fighters

Punching Bag Exercises - They Are For Everyone

, Not Just Fighters

The moment someone sees a punching bag, whether it be on a picture or a movie or even in real life, let's say a sporting goods store, they all think of boxing. Most even take it a step further and think of the famous Rocky Balboa and have the song Eye of the tiger playing in their head. If in a store almost every other person would punch it just for the hell of it. It is called a punching bag for a purpose right?

So how come everyone wants to punch it and at least goof around with one, yet still most of the people out there believe it is for professional use only. I myself have been running a business dealing with sporting goods (martial arts equipment) and have found that over 95% of my customers for punching bags were ordinary people that have nothing to do with martial arts. Almost 50% of them just want to "sweat it out" and most have a little place set up just for "her".

I offer them advice on how to use it to really get the sweat going. I myself have been practicing martial arts for almost a decade and have done my share of sweating. But nothing came even close to a real 1:1 session with the bag. She never gets tired, she never gets hurt and she never complains to go easy on her (excuse my personalization of the bag and naming it "she"). These three facts alone make it possible to cram a highly intensive workout into 15 minutes or less that will really get your cardio going. This is does not include warm-ups.

You will have fun at it as well. If training by yourself you can also let a lot of steam go and pretend the bag is your boss or annoying neighbour that constantly steals your parking space. Satisfaction is guaranteed. You can use kicks, punches or best of all both.

I would suggest looking into the basic elements of punching (straight punch, hook punch and uppercut) along with proper techniques for low-middle-high kicks. The purpose for this is not to make you look like Mike Tyson or Bruce Lee but to prevent injuries that may occur and also to ad a list of workouts you can do when combining these elements together. You could get the basics on YouTube and similar sites.

The lists are endless but for starters here are some basic workouts for beginners:

- 5 min warm-up with stretching of all the joints

- 5 series of 3 minute intervals with 2 minutes rest in between

The 3 minute intervals should consist of no less than 2 and no more than 5 techniques (if skilled you could add more).

Here are my favourites:

1.) L, R, L (cross)

2.) L, R,L (cross), R (middle)

3.) R, L, R (cross), L (low)

4.) R, L, R (upper), L (cross)

5.) All kicks and punches in all forms

L = left, R= Right, if there is no ( ) it s a straight punch otherwise.

Train hard and stay safe.

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