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Boxing Bag Exercises: The place to Begin

Punching Bag Workouts: Where Do I Start?

Punching Bag Workouts: Where to Start: Boxing appeals to men and women all over the world, with so many interested in the cardio workout boxing and the self-defense skills that are a by-product of these exercises. Boxing’s popularity has meant that you can get this form of exercise in the boxing centers and your average gym, or even bring your punching bags into your own home. Let’s take a look at what punching bag workouts are out there and where to start your training so you are ready for success.

Stand up

Before contacting the punching bag, you want to make sure that you are protected and have all of the boxing basics necessary for training. This means quality wraps to wrap your hands around, the right size boxing gloves, and a firm attachment that will keep the bag straight and swing straight. You also want your punching bag in an area where you can move around freely, so a bedroom or common room may be very limited when your workout is in full swing. Outside or in a garage, you can move around sharply without fear of harming your home or your roommates.


New boxers might be surprised to learn that there are a number of punches you can put on a punching bag, and each one uses different muscle groups for their movements. Familiarize yourself with the types of punches and boxing styles that you can follow as this will give direction to your workout. Boxing is all about precision, which is far more important than the weight thrown behind each stroke. First, perfect the precision and shape and when this becomes second nature to you, build some momentum behind those punches and watch the impact on the bag as your strength steadily increases.


You may think that your fists win a fight, but your footwork goes a long way. When you are light-footed and agile enough to jump around in your pocket, all other exercises and exercises become very easy. Focus on moving around your pocket in quick and measured steps, starting more slowly if your balance requires some work. You can improve your footwork with or without gloves and pretend to be fighting off another boxer’s advances to move defensively in your pocket.

Cardio training

If you’ve ever trained in a boxing center there will be some sessions where you don’t even put on your gloves, but actually work on your cardio workout so your next boxing session can apply that learned speed. At home, develop a cardio training plan based on the movement and flexibility of the leg work muscles to support your boxing. Make sure you include your punching bag in this workout as well by crouching and rolling under the bag and using the weight of the bag on your shoulders when doing squats and high knees. You’ll never regret a cardio session, and find that it builds your reserve in case you need it as a boxer.

Adding a punching bag to your exercise regimen has a huge impact on your cardio and strength training, and it’s just another way to sweat and get your heart rate up. Failure to properly set up your punching bag or to equip yourself with the proper wraps and gloves will make this a painful hobby that will keep you locked out of more exercise due to injury. So set up a safe boxing zone at home before jumping in.

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Punching Bag Workouts: Where Do I Start?

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