READY TO WORKOUT WITH A PUNCHING BAG? This heavy bag workout will get you started learning boxing while burning calories. PUNCHING BAG WORKOUTS are a great way to get into shape!
Boxing Workouts for Women: Heavy Bag Routine
Boxing is one of the best full-body workouts to build strength, burn calories, and tone muscles fast. This heavy bag workout helps women improve coordination, endurance, and power while training from home.
For this punching bag workout, you’ll need 12 oz boxing gloves, hand wraps, and a sturdy stand-up or hanging bag. This boxing heavy bag workout focuses on movement, teaching you how to punch while stepping correctly—always move your lead foot first to keep your balance and throw stronger punches.
Consistent heavy bag training builds stamina and lean muscle while enhancing agility. Try following the video to learn proper footwork and punching rhythm. Perform these punching bag exercises safely and repeat 3–4 rounds for the best results.
VIDEO BELOW FOR HEAVY BAG BOXING WORKOUT CIRCUIT 1, SEE REST OF Heavy Bag Workout For Women BELOW VIDEO.
HOW TO PERFORM THIS HEAVY BAG BOXING WORKOUT:
BOXING CIRCUIT 1 (SEE VIDEO ABOVE)
- 1 Minute Jab 3x Right And 3 X Left
- 1 Minute Throw Power Hand 3x Right And 3 X Left
- 30 Seconds Push Ups
- 30 Seconds Bicycle
- Jump Rope 1 Minute
Repeat all above 3x, then move to circuit 2
BOXING WORKOUT CIRCUIT 2
- 1 Minute Jab, Cross Move Step Right 2x Then Throw Jab,Cross And Move Back Left 2x And Throw Jab, Cross Again : Repeat For 1 Minute
- 1 Minute Stay In Place And Throw Continous Jab, Cross 10 Fast And Then 10 Hard Power Shots To Heavy Bag
- Perform Burpee And Jump Into Boxing Stance And Throw 10 Hard Punches And Repeat For 1 Minute
Repeat all above 3x, then move to circuit 3
BOXING WORKOUT CIRCUIT 3
- 2 Minutes Jump Rope (Leather Jump Rope Is Best)
- 1 Minute Punching With 1 Lb Weights At 45 Degrees Straight In Front Of Eyes Continous Using Whole Body To Punch, Not Just Arms
- Jog 1 Mile
- 50 – 100 Sit Ups
JAB THE PIC BELOW TO SEE HOW TO GET FIGHTING FIT AT HOME!
FAQs
Can beginners do this heavy bag workout?
Yes, this routine is great for beginners learning proper punching and footwork basics.
How long should a heavy bag workout last?
Start with 15–20 minutes, then work up to 30–40 minutes as your endurance improves.
Do I need boxing gloves for this workout?
Yes, always wear gloves and wraps to protect your hands and wrists.
What muscles does this punching bag workout target?
It works your shoulders, arms, core, back, and legs for a full-body burn.
How often should I train with the heavy bag?
3 times per week is ideal for fitness and skill improvement.
