20 minute Punching Bag Workout

Here is a killer heavy bag workout, that will increase your punching power, hand speed, and fighting technique. It’s a full-body exercise that lasts 20 minutes and will have you sweating, burning calories, and tearing up your muscles.


The Workout:

  1. Warm up: 5 minutes of jumping rope.
  2. Repeat the circuit for as many rounds as you can in 20 minutes:

5 low kicks (each leg)
5 high kicks (each leg)
20 jabs (each hand)
20 hooks (each hand)
5 knee strikes (each knee)


Don’t forget to stretch when you finish your workout!

James Wilks

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