HEAVY BAG WORKOUT FROM HELL

This is a next-level conditioning workout that will muscle-up your entire upper body. Do it on Fridays this month. If you don’t have a heavy bag, shadow box instead. It's still highly effective!

BEGINNER VERSION

Each round lasts 3 minutes. Rest a minute between rounds. Switch stances halfway into each round at the 90-second mark.

Round 1: Jabs
Round 2: Straight Punches (Jab & Cross)
Round 3: Hooks
Round 4: Any 3-Punch Combo
Round 5: Freestyle

ADVANCED VERSION

Each round lasts 3 minutes. Rest a minute between rounds. Finish the last 30 seconds of every round with maximum effort.

Round 1: Jabs- Orthodox
Round 2: Jabs- Southpaw
Round 3: Straight Punches (Jab & Cross)- Orthodox
Round 4: Straight Punches (Jab & Cross)- Southpaw
Round 5: Hooks- Orthodox
Round 6: Hooks- Southpaw
Round 7: Any 3-Punch Combo- Orthodox
Round 8: Any 3-Punch Combo- Southpaw
Round 9: Freestyle- Orthodox
Round 10: Freestyle- Southpaw

This heavy bag routine is one of my all-time favorite full-body workouts. We've been working our boxing basics all year so now it's time to up the ante. There's truly no better investment for your cardio than a heavy bag. But you can STILL get a highly effective equipment-free workout with shadow boxing (or some of the resisted options I show in the video).