![]() Step or jump your feet back, moving toward your hands.Perform a pushup, bending your elbows as you lower your chest toward the ground. ![]() Squat down, placing your hands flat on the ground under your shoulders and step or jump your feet back so your body is in a high-plank position with your core tight and your body forming a straight line from heels to head. ![]() Stand about an arm's length away from your punching bag with your feet hip-distance apart, knees slightly bent and perform a burpee: This is the last exercise in the series before you get an extra minute of rest. Twenty minutes may not seem like much, but don't underestimate this challenge-you're practically guaranteed to break a sweat.īurpee With Pushup, Straight Punches, Hooks After finishing all of the exercises, rest for a minute, then repeat the series a second time for a total of 20 minutes. To complete the workout, perform each exercise according to the suggested time intervals. Reggie Chambers, NASM-certified personal trainer and boxing and kickboxing coach who trains at Limelight Fitness Center in Manhattan, put this interval workout together, citing it as one of his favorites. Even more than that, though, boxing against a heavy bag (or an actual person) is one of the only cardiovascular exercises that provide upper body, bone-building repetitive impact. Of course, any exercise requiring this type of total-body engagement can help you torch calories, strengthen your major muscle groups, and boost bone density. You must engage your entire body, including your core, shoulders, and hips, to control your movements as you hit the bag. The initial (and somewhat unexpected) impact can be a bit jarring, and it won't take long to realize you can't get away with throwing soft punches. So every time you lay into the bag, your fist, foot, or knee is met with significant resistance. Most heavy punching bags weigh between 50 and 150 pounds. Throwing a few quick jabs at a punching bag may not seem too hard, but if you've never used a heavy bag during a boxing workout, you're in for a challenge.
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