3 Best Heavy Bag Workouts l Punching Bag Workouts For Women

Want the Best Heavy Bag Workout? Here are the 3 Best Heavy Bag Workouts for women to Learn How To Punch While Getting Fit, Strong and Lean – right at home!

Punching Bag workouts are becoming very popular in boot camps, boxing gyms and even at home.   These 3 weighted bag workouts are going to be your best home boxing routines to get started.

So, are you ready to learn how to punch?

Get ready because these 3 punching bag routines will get you sweating and feeling empowered in no time.

However, before we get started with your PUNCHING WORKOUTS FOR BEGINNERS to get fit.  Lets go over some basics!

BOXING STANCE FOR YOUR PUNCHING BAG WORKOUTS

Basic Boxing Punches For Women To Learn Boxing (all based upon a right hand fighter, i.e. your strong arm to throw a knock out punch is the right hand).

Boxing Stance (regular):  Left Foot Leads and Right Foot is Back.  Start with feet hip distance apart.  Step straight Back with your right foot.  Now turn both feet 45 degrees.  Now, your Left shoulder should face your opponent and your right shoulder should be back with your  right hand on your face.  The key to good boxing foot work is to always stay in this stance when moving lateral or forward and back.  Knees slightly bent and feet always under hips with equal pressure dependent on punch.

Hand and Arm Position In the Boxing Stance:  Start by placing arms up over head and palms facing each other.  Now bring arms straight down to your sides and place hands on side of face (right hand next to right ear, left hand on left side of face) at eye level.  Elbows kept close to sides and pulled in so elbow and arm protect ribs and sides of body.  Important when moving that you don’t let your elbows float out away from your body and your hands drop below your chin.

HOW TO PUNCH FOR WOMEN:

Right Hand (straight right), knock out punch,  #2:  Throwing a straight right initiates with a pivot of your right foot on the ball of the foot.  Pivoting towards your target will turn your knee, then hip and then your shoulder and arm follow.  At contact make sure to turn your fist over so the knuckles hit the target.  Your hand goes from palm facing your cheek to turning it over as your arm straightens out towards the target.  Right before your boxing glove hits the target, turn your hand over so your palm is now facing the ground and only your front knuckles hit the target.  Importantly, try to almost lock out your arm to full extension to create power and leverage.  Now, snap your punch back to your body quickly.  The straight right goes straight out and straight back in.

Left Hand Jab, # 1:  Throw the jab right off your face with your left hand.  There is no pivot off your back foot.  The left hand jab goes from your chin to your target quickly.  Again, you turn your hand over so your palm faces the ground when throwing the boxing jab.  This is more of a snapping punch.  Step with your lead leg (left foot) while your throw your jab as this will give both power and stability.  When return your punch back to your face, your lead leg will also go back into the regular stance.  There are different types of jabs.  The boxing workout  below will demonstrate the different boxing techniques of the jab.

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HEAVY BAG WORKOUT #1 (home workout) :

You’ll need a 15-20 lb slam ball, punching bag, boxing wraps and gloves.

Please perform at your own risk and give it your best!

HOW TO PERFORM YOUR WEIGHTED BAG WORKOUT:

Part 1: HEAVY BAG WORKOUT  (FOLLOW-ALONG WORKOUT VIDEO)
Follow-along and repeat the boxing workout 2-4x with intensity and good form on every punch while keeping good stance.

Part 2: HOME WORKOUT FOR ARMS CIRCUIT 
Repeat all the exercises below 6-8X no rest at own risk
1. 5 – 20 reps Press overhead
2. 5 – 20 reps Overhead extension triceps (keep elbows tucked in, touch back of neck before extending overhead)
3. 5 – 20 reps Ball slams
4. 5-25 reps push ups
5. punching forward and back 30 seconds with 2lb dumbbells in each hand

Again, go back to exercise 1 and repeat all exercises (exercise 1 to exercise 5) 6-8 x

Have more time? Jog 2-6 miles.

Please comment and share if you need any help!

HEAVY BAG WORKOUT VIDEO #2 (body weight workout)

Losing weight at home for women over 30 can be challenging.  A 30 MINUTE HOME WORKOUT  USING A HEAVY BAG is very effective for women to lose weight when they combine cardio exercises, body weight exercises, weight training exercises and punching exercises all in one workout.

This home workout for women shown below is one of the best heavy bag workouts you’ll find in fitness guaranteed.

You’ll need a heavy bag, 2: 2lbs dumbbells and boxing gloves.  See below for your best option for purchase on Amazon:

Stand Up Boxing Bag: Click Here
Boxing Gloves: Click Here
Boxing Wraps: Click Here

Try to keep up  with Jen in this Best Punching Bag Workout Video that teaches you boxing skills, how to punch, boxing foot work, ab exercises, body weight exercises and high rep with low weight resistance exercises.

Are you ready to follow Jen in the heavy bag workout?  Well, push play below and start punching away to get fit and burn calories.

Perform this heavy bag boxing routine below and all workouts at your own risk.  Always consult your medical professional before starting any workout to lose weight and get fit.

Make sure to take your time and learn this best heavy bag boxing workout.  The better you get at punching, the more challenging the boxing workout for weight loss will be.

After performing this boxing workout video above. You can repeat it again and/or perform the following calorie burning body weight and body toning exercises below:

• Jump Rope 3 minutes
• Hammer Curls with 2lbs for 1 minute
• Straight Punches up High with 2lb dumbbells each hand for  1 minute
• Burpees 20-3o reps or Star Jumps 50 reps
• Push Ups 20-50 on knees
• Squats 25-100 reps

Hope you enjoyed this home boxing workout to help you lose weight, get fit, learn boxing  and burn calories.

Want a customized fitness program and/or nutrition plan written for the gym and/or home by a Top American Trainer?

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HEAVY BAG WORKOUT FOR WOMEN #3 (cardio boxing plus weight training)

Learn more about my program here >> BE A FITNESS BOXER

1. Jump Rope  or Jumping Jack with fist             1 minute / 2 minutes
2. Squat with Db (heaviest you can do)              15 reps / 20 reps
3. Stand Ups                                                              10 each leg / 25 each leg
4. Star Jumps                                                            20 Reps / 50 Reps

1. Mountain Climbers   (both balls feet hit ground!)         1 minute / 1 minute
2. Skating                                                                 1 minute / 1 minute
3. Hammer Curls keep elbows to side                10 reps (5-12 lbs) / 15 reps (10-20lbs)
4. Push Ups                                                             10 (knees)  / 10 (no knees)
5. Clapping Push Ups, knees                                 5-10 / 15-25

YOU WANT TO LEARN HOW TO BOX BUT DON’T HAVE A BAG?

Related Blog Post:

• • Try This Heavy Bag Boxing Workout To Burn Fat And Learn Boxing Skills Right At Home
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