Kick the bag with your right foot then with your left foot.Continue to alternate until you’ve completed all the reps. Punch the bag with your right hand then with your left hand.Stand in front of a punch bag in a fighting position with your hands raised to your chin, fists clenched, and your strongest foot placed behind you so you’re in a staggered stance.Muscles: triceps, shoulders, chest, triceps Jab the bag once with your non-dominant hand then punch it twice with your favored hand.Stand in a fighting position in front of a punching bag with one foot forward and other back and your hands clenched in a fist in front of your face.
Muscles: shoulders, chest, biceps, triceps, core Continue to alternate until your minute is up. On the next rep, hit the pads with your elbows.
You can do the session below on a burnt-out punching bag or you can upgrade your routine, and life, by using Bas Rutten’s Body Action System (BAS) that lets you bang out every punch, block and kick combination you could ever hope for. However, a workout that involves the basics of combat sports is the best way to stay mentally engaged, remain motivated and optimize your total body conditioning. What happens when you loathe a type of exercise? You stop. If you think a minute goes by fast, then try spending one on a whirring treadmill. They’re the most boring way to lose minutes of your life and sanity. If you plan on hating cardio and want to stop losing body fat, go buy a treadmill, stationary bike or rowing machine.