It’s always challenging to tone the entire body. Numerous unpredictable reasons and hefty civic schedules hamper the process. But you can overcome the challenge with a 20 Minute Punching Bag Workout.
Remember this is not only a boxing workout. Throwing a few kicks and jabs on the bag will not do the rest. You will need to move all the limbs of your body for an improved muscle tone. Using fist, knee and foot for at least 20 minutes, you can derive your desired tone of the body.
Thereby, let’s start learning the process of how you will perform the workout. The process is split into several parts for the convenience of the readers. Regardless of your gender, you can get benefit from here.
And most importantly, the workout plan has been made in consultation with several kickboxing expert
Go through the texts and make it happen. If you are beginner then this article also help you as best punching bag workout for beginners.
Before you start your 20 minute heavy bag workout take 20-minute practice, you need to get some basic preparations. Firstly, you need to wear some lightweight dress. Without the lightweight attires, your movements will be blocked. check out your bag setup perfectly with your punching bag stands.
Moreover, you must use light gloves before starting the workout. Or you can also cover your fist with tapes to feel comfort. It will prevent joint burning or injuries.
Besides, if you are a woman, to feel comfortable, make the hairs a ponytail. You can feel comfortable during the entire session. Or you can use a hair band as well.
Never practice bare foot. Use tapes on the leg joints or use pads. Wearing sports shoes can also bring some positive outcomes.
Setting up the bag
The first and most important issue is the setting up of the punching bag. You can set or hang the bag in a suitable place at home. Simultaneously, check on the weight too. An ordinary punching bag weighs around 150 pounds, maximum. But you need a bag that suits your height and weight. And hang it on a place which is accessible to you.
Warming up the body
This is a common way to start your journey. Almost all the processionals and coaches always suggest warming up the body. Unless there are chances of injuries. For instance, you have an instant kick on the bag, it may hurt. There might be internal injuries as well. But your body is ready to take the kick, you can get more benefits.
To warm up before the training or practice, you can start with jumping. It helps to relax the entire body. But how long will you do that?
A million-dollar question. But the answer is simple. You can keep jumping for the next three to five minutes of your 20-minute workout. You can also extend the time if you plan to practice for more than 20 minutes.
Splitting the jumping in five minutes would help you to complete the cycle. In this process, you can jog in the same place for one to two minutes. Jumping jacks is the other way to warm up the body and perform it for 30 seconds (twice). Besides, you can also have air squats for one minute. Then again, return to jogging for the next one minute.
Push-ups or pull ups
Besides, you can have some push-ups during the warming stage. If possible, try to get at least 30 push-ups at a time. But initially, you can start with 10 or 15. Gradually, increase the number. alternatively you can do pull ups by wall mounted pull up bar or doorway.
On the other part, you can continue shadow boxing. This is another impressive way to warm you up. Continue the boxing for 30 seconds (twice). Throw some light punches in the air. Move your arms. Block a punch thrown at you. Hit back again. Use your alternative arm faster for the counter. Continue for a minute.
The final workouts
Now, the warming up session is over. You need to start the practice. The most usual question about the practice is – “What can I do for practice?” The answer is explained here.
This is a 20-minute workout. But the time may get an increase or decrease considering your needs. If the warming up session takes five minutes, you have 15 minutes remaining.
Let’s start jabbing
Though the title suggests jabbing, you can add cross and squat together. Perform the chain for 45 seconds. You can increase up to one minute too. Then take a break for 15 – 20 seconds. Continue the cycle for three minutes.
Hope you are aware about the boxing stance. Follow the posture and start jabbing on the punching bag. Step forward and backward simultaneously. In fact, footsteps play a key role in this stage. Your foot movement will help to reduce the stiffness.
It’s time to change the style. Start cross punching. Keep punching for the next one minute. You can take a break of 10 seconds in between the one-minute cycle. Keep doing the practice for the next three minutes.
The key purpose of cross punching is to improve the arms and shoulders. The more you practice, your arms and shoulders will be strong, if you struggle with shoulder pain then check out shoulder pain article. Try to use full force while punching. Coaches and experts suggest using both hands. If you are lefty, use the right hand too. Or if your right hand is dominant, use the left hand too.
Besides, do not forget the backward and forward movement with foods. It will increase the stability of your body during the cross punches.
Change the style again. Start side-kicks on the punching bag. Continue the kicks for around three minutes next. Do not forget to take a break of 15 seconds after every one minute.
You must use both the legs while practicing the side-kicks. To make the process easier, you can kick with your right leg for 1.5 minutes. Use the remaining 1.5 minutes to kick with your left leg. Consequently, both the legs will have their workouts.
This is the final stage of your 20-minute workout. In this stage, you have to make a combination of side-kicks and boxing.
You have six minutes remaining. And with these spare moments, use it entirely for side-kicks and boxing. Don’t get so excited. Take breaks after every 1.5 minutes. Make it a four-cycle workout. After every 90 seconds, take a break of 10 to 15 seconds for relaxation.
In fact, continuous kicking and punching will make you feel tired. And if you start feeling tired, it may turn difficult to continue the practice. Rotate your position every time after the kick or punch.
Lastly, if you keep practicing regularly (can take a weekly break), hopefully your body will get a complete workout. And ultimately, you will get a perfect body shape.