Boxing Bag Workouts: Where to Start

Boxing Bag Workouts: Where to Start : Boxing appeals to men and women all over the world, with so many attracted to the cardio workout boxing provides and the self-defence skills that are a by-product of those drills. The popularity of boxing has meant that you can get this form of exercise out of the boxing centres and in your average gym, or you can even bring your boxing bags into your own home. Let’s look at what boxing bag workouts are out there and where you should be starting your training so that you are set up for success.

Set yourself up

Now before you start making contact with the boxing bag, you want to make sure you are protected and have all the boxing essentials required to work out. This means quality wraps to wrap up your hands, boxing gloves in the right size and a firm fixture that is going to keep that bag staying and swinging straight. You also want to have your boxing bag in an area that you can move freely, so a bedroom or communal space might be quite limiting when your workout is in full swing. Outdoors or in a garage will allow for sharp movements without the fear of doing harm to your home or housemates.


New boxers might be surprised to learn that there are a number of punches you can lay on a boxing bag, and the movements of each utilise different muscle groups. Familiarise yourself with the types of punches there are and the boxing styles you can follow as this is going to bring some direction to your training. Boxing is all about precision which is far more important than the weight that is thrown behind each punch. First, perfect the precision and form and when that becomes second nature to you, start to build some momentum behind those punches and watch the impact on the bag as your strength steadily grows.


You might think that it’s the fists that win a fight, but your footwork has a large role to play. Being light on your feet and agile enough to dart around the bag is going to make all the other exercises and drills very easy. Focus on moving around the bag in quick and measured steps, and start out slower if your balance needs some work. You can improve your footwork with or without your gloves on, and you can pretend to fight off the advances of another boxer to get you moving around the bag defensively.

Cardio training

If you have ever trained in a boxing centre, there will be some sessions where you don’t even put on the gloves but actually work on your cardio training so that your next boxing session can apply that learned speed. At home, devise a cardio workout plan that is based around the footwork muscle movement and agility that is going to support your boxing. Be sure to also incorporate your boxing bag into this workout by ducking and rolling under the bag, and also using the weight of the bag on your shoulders as you do squats and high knees. You will never regret a cardio session and will find it builds your reserve for when you need it as a boxer.

Adding a boxing bag to your exercise routine will have an enormous effect on your cardio and strength training, and it’s also just a different way to sweat and get your heart rate up. If you don’t correctly set up your boxing bag or equip yourself with the right wraps and gloves, then this is going to be a painful hobby and one that will exclude you from more training due to injury so establish a safe boxing zone at home before you jump in.






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Boxing Bag Workouts: Where to Start

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