10 Punching Bag Workouts for the Beginners

10 Punching Bag Workouts for the Beginners

The punching bag routine is considered to be the most effective training method for fighters. Punching bag workouts help reduce body weight and tone the muscles. Punching drills are effective for the lower and upper body. They help strengthen the core muscles and eventually help train the whole body of the fighter.

Punching Bag Workouts are regarded as the best cardio exercises, as they break down the calories and improve the balance of the body.

The punching bags come in various sizes and weights, the most common being 100 to 150 lb. The practitioners can do the drills according to their needs, and they can hit the bah with fist, arms, and leg throws. Fighters can improve their capabilities by doing the drills with kicks.

As a beginner, you may find it quite hurting as you punch the bag; it can create a jarring effect. It has been recommended that you hit it with soft punches. The beginner is required to engage the overall body; it involves the whole body's movement to and fro motion. In this way, you can engage the hands, arms, legs, and hips movement; these punch bag drills can improve the body's overall performance. 

1. Basics for the Beginners

Punching bag drills are a basic and easy way to improve an individual's performance. Most fighters use bag workouts. The best part is that punching bags are the best way to improve the performance of the overall body.

These workouts involve punches, kicks, and leg throws. It has been recommended that you hit the bag with soft punches and gradually increase the pace.

The beginners can start the punch bag workouts with a relatively shorter duration of approximately 10 to 15 minutes. After that, the practitioner can extend the time of each set. You can work on a punching bag weighing 50 to 150 pounds—the most effective way to choose a punching bag that is half your body weight.

The practitioner can set the duration of the rounds based on the fitness and strength of the body. It has been recommended that the punching workout be started after the warm-up exercises. 

Basics for the Beginners

2. Punching Bag Workouts for Beginners

Punching Bag Workouts for Beginners

The best way is to start with a warm-up activity, which is essential for beginners and practitioners. Spend ten to fifteen minutes on light cardio to help prepare the body's muscles for the drills.

The dynamic stretches help to prepare the muscles of the arms and legs. You can also do jumping jacks; stretching exercises will work effectively.

After a 10 to 15 minutes warmup, you can achieve the proper form to do  the workouts of punching bags.

The next significant part is to protect your hands with the gloves and knees with the protection. The beginners can put the force on the punching bag with the knuckles of the hand or fist.

Keep your elbows close to your body and stay in a position where you can hit the punching bag. This drill requires movement of the entire body. The forward and backward motions tone up the muscles of the entire body.

The punching force can put pressure on the shoulders, which is exerted while hitting the punching bag at different angles.

There is a variety of punches that can be used by beginners or fighters. The workout is also based on kick drills divided into different forms. The last part focuses on the structure of the punching drills, which is dependent on multiple sessions.

The best part is that punching bag drills are the most effective workout and a great stress elevator.

Let us find the best ten punching bag workouts for beginners. 

2.1. Right Straights

Cross punches are the basic punches used by practitioners. They are also rear-hand blows and are often regarded as dominant throws. Cross punches are used by making the arms straight and repeatedly moving them backward and forward.

Cross punches or right straights reach the practitioner standing away from you. To do these punches, beginners must keep the right hand straight in the forward direction and the other hand facing upward.

The next step is to hit the punching bag with the right straight, as the name recommends. To do so, you are required to move your right leg forward, which is followed by the left leg or foot.

Meanwhile, the beginner can move the upper part of the body in the right and left directions, which helps to increase the body's motion.

This punching workout technique needs practice, as the entire body's motion is related to performing the drills. The punch hits the bag, and the arm remains extended so the target cannot reach you during the performance.

Cross punches can help strengthen the muscles and maintain balance. It has been recommended that the forward leg be stretched and the motion be repeated. 

2.2.Cross Body Punches

Cross Body Punches

Cross-body punches are the most dynamic method that can work for practitioners and newbies. The punching workout is based on the same ideology as cross-punches and is dependent on the moves of the overall body.

In this variation of cross-body Punches, the practitioners must focus on the body's movement by moving forward or backward or bending in a downward or upward direction when needed. This is achieved by bending the knees and targeting the fellow fighter with the right straight or right hand. Cross-body punches allow you to escape from the enemy or a fellow fighter quickly.

In this drill, the right step is moved more forward, allowing you to bend downward. You need to hit with punches that can be in the upward or downward direction.

All you need to do is move the face along with the hand, which will work to attack and prevent. 

2.3. Head And Body Jab-Crosses

In most drilling exercises, the practitioners must keep the elbows close to the body movements. To do this, stand before the punching bag and hit the bag slightly upward. The ponches should be at the height of your cheeks.

Make a fist or use the punching glove and hit the bag with two of your hands. Meanwhile, you must bend your knees, allowing you to move upward and downward. Side by side, you have to rotate the upper body, make a fist, and move it forward.

Bend your knees downward, extend your arm, and rotate the upper body. Move your arms forward and backward, and repeat the same Head And Body Jab-Crosses motion.

2.4. Double Jab

The double jab is the boxing style the fighter uses to maintain consecutive hits. Jabs are the punching technique in boxing, which the practitioner hits with six punches. The jab is the primary and most effective punch, including repeated hitting.

Stand before the punching bag and use the right arm to make a fist. The practitioner is required to keep his arm extended to execute the jabs. Make sure to maintain a distance between the punching bag. The movement of the footwork is also included in the double jab. You must do the first jab by bringing your hand back halfway and moving it back to hit the target. This double jab drill increases concentration and helps strengthen the body's muscles.

2.5. Straight Punches

Straight Punches

Another drilling method is to use straight punches. A quick jab is a fast action. In addition, the punch throw can be used as a defense and an attack method.

Straight Punches are powerful and also reduce the chances of injury. They are thrown with the rear hand and followed in a straight path. The practitioner must throw consecutive punches at the punching bag and extend the arms slightly upward.

Keep the arm fully extended and punch the bag in a straight direction, side by side. Rotate the upper body and use the power to hit at the fixed point. As the practitioner uses the rear hand to throw the punches, the body's rotation helps create a significant difference in hitting power.

The footwork helps to keep the right shoulder in the same direction, and you are not required to lean forward; just rotate the torso and shoulders to hit the punching bag. 

2.6. Uppercut Drilling Method

Every drilling method is based on the different aims and techniques followed. An uppercut is a unique punching method that is a beneficial drilling method that helps target the upper area of the target. The fighter must keep his arms broad and directed in a straight direction.

Stand before the punching bag and maintain balance by keeping your feet wide apart. Move the weight to the front part of the foot; this will help create the punching force. Keep your torso straight and rotate the hips to move the sides. This will help create a forceful impact on the target.

As the name implies, the uppercut requires the practitioner to hit the punching bag slightly upward. Use the vertical motion to strike the punching bag, keeping your arm at 45 degrees, and land the uppercut punches effectively. 

2.7. Cross Drill

Crossing is a punching method used as a weapon in the boxing arena. This cross drill is an effective tool that combines the two primary methods: the jab’s power and the uppercut technique.

For the cross-drill application, the fighter must use both arms, keeping one arm straight and the other in the hook position. The practitioner or the beginner must hit the punching bag while keeping one hand in the guard position and the other in motion. Change the position by moving to and fro.

This cross-punch workout has more power, and the rotation of the lower body creates a powerful impact. If you move rapidly in the backward position, you will move away from the target. 

2.8. Rear Kick

A rear kick is a versatile technique for working out the lower body. The beginner must take the position before the punching bag and bend the hands in front of the torso. Bend your elbows, keep it with the chest, and create the fist with the hands.

In the rear kick, the newbie used the balancing power by standing on one leg and using the other to hit the target. Keep your foot wide apart along with the shoulders and put pressure on the feet.

It has been recommended that you maintain sufficient space between you and the punching bag so it will be easy for you to kick the bag. Slightly bend your knee and put all of the pressure on the lead leg. This will help you maintain balance and create pressure while kicking the bag.

Move your rear leg upward with force. Your core and lead leg will maintain balance. Swing your rear leg by maintaining a 90-degree angle and hitting the punching bag with the upper area of your ankle, known as the shin. The bone in the shin intercepts the bag with a strike.

While moving your leg upwards, you have to rotate a bit in the direction of the bag. In this way, you can hit the bag with your shin. Otherwise, you might strike it with the side of your foot, which will be very painful.

It has been advised to perform the rear kick drill in a relatively slow motion so that you can learn the bending and rotation method accordingly. Gradually increase your pace to improve your accuracy in returning swiftly to the initial position. You must keep your hands and elbows tight to the torso during the whole workout. 

2.9. Bob and Weave

The punching bag workouts are highly effective and can enhance an athlete's performance. These drills work equally well for beginners.

It is the defensive and offensive method that is used in boxing.

You can practice the stationary drills in front of the punching bag. After a warm-up, start the bob and wave drill by focusing on the motion. This workout merely targets the movement and concentration of the beginner or fighter.

Bob and weave combine the two motions that move up and down along with the left and right motions. Moving down and then moving back in the upward direction is called the bob motion, in which the practitioner slightly bends the knee and goes downwards to escape from the hit.

The weave motion is the movement in the right and left directions. The beginner is required to combine the two movements, bob and weave. The beginner needs to bend the knees to move in the downward direction and then move back to the position. This movement is incorporated with the right and left motions.

The new practitioner will incorporate the bob-and-weave technique, followed by rapid punches on the bag. This drill will increase concentration and improve the body's motion. 

2.10. Left Hook

The left hook is a punching technique used in boxing. It is considered a perfect drill that significantly impacts performance. Take the position by standing in front of the punching bag. The left hook drill incorporates leg and arm movement. It is a complete workout that helps to provide muscle endurance.

In this workout, the beginner must bend the knees and move the head slightly down. Now move your left arm forward, not wholly straight, keep it on the left side, and throw the hook.

The next step is to rotate the body in the right direction. This move will create pressure and increase the force of motion. Keep the right foot on the ground, and the left foot away from the floor.

The punch will strike the bag with the ultimate pressure; keep your body on the right side while doing the left hook.

3. Tips for the Punching Bag Workouts

Punching bag workouts are not merely for the boxers and kickboxers. It is the most effective way that can create drastic changes in the capabilities of a beginner. Punching Bag Workouts

Brings plenty of benefits that can provide muscular endurance, improve stability, and increase the overall coordination of the body. Following are the tips for beginners that will help them to strengthen the core muscles of the body.

  • The first step is to take the precautionary measures of protection and keep your hands covered and protected in the gloves.
  • The gloves will protect the joints of the hands and they will keep them safe during striking.
  • Take the precautionary measures before starting the punch bag workout.
  • Do the warm-up session before starting the drilling of punching bag workouts.
  • The cool-down period is also essential for beginners, as this activity will prepare them for the activity.
  • Start punching the bag in a relatively slow motion.
  • Move the hands in to and fro motion, while keeping the elbow close to the torso.
  • Do not stay in the same position, instead, you are required to change your position with the footwork.
  • Move around the bag instead of staying in front of it.
  • Focus on the target and improve your accuracy.
  • Do not increase the speed of your motion rapidly, increase it gradually.
  • Do the punching bag workout in a combination of rounds, each round will be based on 45 seconds.
  • You can add a variety of punching drills as per your choice.

4. FAQs

4.1. Are Punching bags used by the boxers and kickboxers only?

No, the punching bag workouts can be done by anyone, it can be taken as a hobby. The beginners and the athletes incorporate the punching bag workouts into their daily routine to enhance their overall performance.

These drills are highly effective methods for the agility and core strength of the body. 

4.2. How the punching bag drills can improve the performance of the beginner?

Punching Bag Workouts are considered the best way to deal with stress and agitation. The young practitioners can start the drilling practice which will surely increase the coordination and will also help to enhance muscular strength. 

5. Final Words

Punching bag workouts are the best way to improve the coordination of the overall body. It is the drill that is not only associated with the boxers, punching workouts are the most effective way.

It is extremely beneficial for beginners, they can use it to reduce stress. The combination of throwing punches, use of jabs, and striking force can burn calories and it will enhance the core performance. The combination of rapid moves and strikes will improve the concentration.

The beginner can feel the significant difference in agility while maintaining the balance of the body. The full-body workout will ensure the overall fitness of the body and in addition, it will make you prepare for  self-defense

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