3 Best Fat Burning Heavy Punching Bag Workouts For Women l HOME WORKOUTS

By Douglas Bennett
on July 12, 2020

SUBSCRIBER ASK ” CAN YOU SHOW ME PUNCHING BAG WORKOUTS FOR WEIGHT LOSS?”

Well, Here You Go. This Post will show you home workouts using a punching bag for weight loss.

This 30 MINUTE BOXING WORKOUT will be one of the punching bag workouts for beginners you’ll find in fitness guaranteed. Stay up with this punching workout at your own risk. Make sure to use good boxing skills and a solid boxing stance while you use all the punching combinations on the punching bag workout for weight loss for each 3 minute round. The 30 seconds rest will be an active rest.

PUNCHING BAG WORKOUT #1

HOW TO PUNCH A PUNCHING BAG?

Great. You’re in the right place. This heavy bag workout demonstration video below is going to teach you HOW TO PUNCH a PUNCHING BAG for your next heavy bag workout. Learning how to punch takes time and effort. Please don’t expect to start out of the gate looking like a pro-boxer with the correct form which includes foot work, leverage, speed, accuracy and power. Boxing is a discipline. You must practice all the punches we demonstrate on the boxing video to get the most out of any heavy bag workout. Learn how to punch the right way!

By the way, did you know that you don’t a gym to workout with a punching bag and get into amazing shape? You can lift, punch and burn calories right at home with this new program that teaches you step-by-step all you’ll need to get into fighting shape 🙂 PUNCH YOUR WAY FIT HERE

BOXING STANCE:

Make sure you’re always in good position when punching. The basic boxing stance starts with one lead foot forward and the other foot back. Never stand in a square stance which means your hips, feet and body are facing forward towards an opponent. A square stance allows your opponent to punch you more easily and prevents you from punching correctly.

You should always be able to move with agility and slip out of an opponents attack. Keeping one foot forward and one foot back gives you the ability to weave, slip and duck out of the way. Your feet should always be under your hips and feet slightly turned at approximately 45 degrees. Stay on the balls of your feet but never place all pressure on balls of feet. Sit back with heels slightly off the ground. This allows you to ” SIT BACK ON YOUR PUNCHES”. This make a big difference when learning HOW TO PUNCH HARDER!

You drive your weight off your back ball of foot, sit back and pivot your back heel hard which then allows everything to flow from your heel to punch (think of heel, knee,hip, shoulder then arm is last to deliver the punch).

EASIEST WAY TO GET INTO A GOOD BOXING STANCE:

Getting into a good boxing stance can be affected by your strong hand. A south paw boxer: is a fighter with the right foot forward and the left foot back. An orthodox fighting stance has the right foot back and the left foot forward. Hence, the back hand would usually be the power hand.

Some fighters switch between both stances depending on the opponent or their boxing style. I suggest you stay in your best stance when learning. An easy way to get into a boxing stance is too start with your feet hip distance apart. Step your power hand foot straight back. Turn your back foot 45 degrees and slightly turn your front foot. Now both feet should be turned away from your front shoulder.

Your weight should be even on both hips and feet. Now you should be able to bounce and move freely forward to back and side to side. Arm position:Reach your arms straight over head and now bring your elbows straight down to your sides and keep your gloves in front of your face. You should keep loose to throw punches but guarded with elbows into your side to protect your ribs.

BOXING FOOT WORK:

Now that you’re in your boxing stance. It is time to move. Moving Forward and Backward for Boxing Workouts: Make foot work simple. Move forward starting with your front foot. Move backward starting with your back foot. If you move an inch forward with your forward foot. Move your back foot forward an inch to follow. If you move backward by moving your back foot first an inch. Follow your front foot back next an inch.

Moving Side to Side for Boxing Workouts: Move right by moving your right foot first then follow your left foot the same distance. Always keep your stance when you move.

Open Leg Shuffle (square stance, feet hip distance apart, balls of feet, elbows in: This teaches you how to move in a circular motion while keeping light on your feet, keep on the balls of your feet, moving right and left, moving left to right, keeping your elbows in and hands up at all times. Move in a large circle. Start by stepping right 2-3 inches and then your left foot 2-3 inches. Move 360 degrees right to left. Stop at the starting point. Shuffle your feet 4-6x then go towards the left. Circle right to left and left to right for 3-6 minutes. Rest 1 minute then repeat.

PUNCHING BAG WORKOUT #2 ( HOW TO PUNCH A PUNCHING BAG)

NOTE: THIS VIDEO WAS CREATED FOR WOMEN TO LEARN HOW TO GET THE MOST OUT OF THEIR BOXING WORKOUTS I.E. FOR FITNESS BOXERS.

6 PUNCHING EXERCISES FOR YOUR HOME WORKOUT USING A PUNCHING BAG

JAB: start in your boxing stance. Snap not throw your front hand out straight while turning over your front hand so your front knuckles are exposed to hit the target. Your thumb should be turned slightly down when hitting your target. Make sure to snap your jab out fast and return it straight back fast to your chin. Always keep your back hand up the entire time on your face when throwing the jab. Never let the power hand drop when throwing your front hand which is a common mistake for boxing beginners. Throw your shoulder and your leading hip into the punch but DO NOT pivot your front foot. You can step out with your front foot towards your opponent if your opponent is further away. Step back at the same time as returning your jab back to your face.
Power Hand (CROSS): This punch is thrown with your back hand and is initiated from the ground up. Hand stays on your face and elbow into your side until you first pivot your back heel then your hip then your back shoulder and finally your elbow releases from your side and the back hand snaps out so your front 2 knuckles strike the target. This punch is usually the knockout punch and can be thrown to your opponents head of midsection. Level change when throwing it to the midsection. Don’t use muscle. Develop technique to learn how to punch hard.
Lead Hook: in your stance the lead hook (front hand) is thrown when you pivot your lead foot then lead knee then lead hip then lead shoulder and finally your lead elbow rises up and you throw your lead hand with your palm facing down or your lead hand thumb facing up in a semi-circular pathway.This hand position is of preference. Sit slightly back to your back foot and place less pressure on your front foot when hooking to your opponents head. Lean forward when throwing a lead hook to the opponents body. Again, level change when throwing body shots.
Back Hook: Same as your lead hook. Start by pivoting off your back foot, sitting back and pivot your knee then back hip then back shoulder and allow your back arm to release and throw your back fist in a semi-circular pathway so your thumb is always up and your elbow is directly behind the hand.
Lead Upper Cut: Turn your front hand over in a corkscrew manner as you drive your entire front side up with the punch starting by snapping your hand up under the opponents chin while driving the front heel off the ground and snapping your front knee and hip up with force. This punch is best to be practiced on an upper cut heavy bag when performing your next punching bag workout.
Back Upper Cut: Snap your back upper cut off your face. Don’t drop your hand down to hip and then up to the opponents chin unless your far away from an opponent or the situation calls for this. Start by pivoting your back heel up while driving force off your back knee then hip then shoulder then fist. Sitting back allows your to punch harder with a back upper cut.

HOME WORKOUT PLANS TO GET ULTRA FIT:

BEFORE YOU START YOUR NEXT WORKOUT, WATCH THIS BELOW:

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MORE PUNCHING BAG WORKOUTS TO LEARN HOW TO PUNCH

PUNCHING BAG WORKOUT #3

Have you started hitting a heavy bag at a local gym for HEAVY BAG WORKOUTS?

This 15 MINUTE PUNCHING BAG WORKOUT FOR BEGINNERS will help you learn basic boxing skills while helping you get fit for your HOME WORKOUT!

15 minute Home Workouts are great workout circuits to get into amazing shape. You perform the 15 minute workout with all you got as if it’s a HIIT WORKOUT (HIGH INTENSITY INTERVAL TRAINING).

Rest 2-3 minutes then perform again or go onto the next 15 minute Home Workout Routine.

Make sure to purchase a stand up punching bag or hanging heavy bag BEFORE STARTING THIS HEAVY BAG WORKOUT to get the most out of your home boxing routine. Punching a heavy bag adds resistance and will help you get leaner and fitter over time. Plus, punching a bag is a lot more fun then simply performing cardio boxing workouts that require kicking or punching in the air.

Step 1: Perform This Entire Boxing Workout Video as seen above.

Step 2: Jump Rope 3 Minutes

Step 3: Perform 5 Burpees, 10 Jumping Jacks, 5 Jumping Squat, 5 Push Ups and 5 Sit Ups. Repeat all FOR 5 minutes no rest BEFORE GOING TO STEP 4

Step 4: Jog 1 mile Step 5:

Repeat entire Boxing Workout Video

Please comment below if you have any questions or tried this workout as written above.

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Basic Workout at Home, Best Home Workout for Women, Best Home Workout for Women, boxing workout at home, boxing workout at home, boxing workout for women, heavy bag workout for home, Home Boxing Workout, Punch Bag Workout, PUNCHING BAG WORKOUT