Hi there, I'm Mike Gales for Everlast Nutrition and in this video we're going
to do a Heavy Bag workout for beginners. Boxing is a sport of repetition
which means that the more times that you repeat the movements involved in punching,
the faster and more efficient you are going to become. The goal of this beginner,s routine is to,
learn how to properly throw each punch.
Not just the mechanics of the punch but how to make contact with the bag.
Learn how to control the bag. You want to get used to a high-intensity interval style of training.
In this beginners routine, you will not train for a certain period of
time but rather for a goal of 100 repetitions. So each round will consist
of 100 individual punches followed by a 30-second rest period.
Round 1 the jab times 100.
Don't forget to breathe and exhale as you throw your punches.
Remember that you want to snap your punches. That means return them to the start position
just as fast as you threw them out there. Also, bounce your punches off the bag
so that your wrists do not absorb their full impact. Remember to punch using your
knuckles keep the opposite hand high for defense.
Notice that my shoulder comes up high enough to protect my chin as I Jab.
Notice also that my elbow does not flare out to the side but my elbow stays in
close as my jab is thrown in a straight line.
Round 2, the double jab for 100.
After you arrested 30 seconds, you can begin round 2. Which is very similar
to round 1, except this time you're going to double up that jab. Which means you're
going to throw two in a row. Don't be surprised if your shoulders really
burning from fatigue by the end of this one.
Don't worry you'll get used to it
all right let's do this, round 3, is straight for 100.
Remember to exhale as you punch. Keep in mind that the power of the straight comes from the rotation of your hips.
Be mindful of how your knuckles may contact the bag.
Remember to snap those punches and bounce off the bag to save those wrists.
Just like the jab, your shoulders should come up high enough to protect your chin.
Try and remember to keep your other hand up for defense.
Remember that you should be resting 30 seconds in between rounds.
Now let's move on to Round 4. The left hook to the body.
remember to keep breathing as you punch. Also keep your elbow bent to take any undue pressure off your arm.
Make contact with the bag using your knuckles and you shouldn't be slapping.
Use your leg to rotate your hips to generate power for your hook.
Keep snapping off that bag so that your punches stay quick and crisp.
That way you won't damage your hand or your wrists.
Round 5, the right hook to the body for 100.
Keep your elbow bent and use your legs to throw your punches. Your arm should not be moving all that much.
This will drastically improve your punching power and limit shoulder fatigue.
As your core should be doing most of the work here.
Round 6. This will be the left hook to the head for 100.
This will be the same as the left hook to the body. You will aim your punches higher up on the bag.
This will also make it a little more taxing on your shoulders.
Round 7. The final round the right hook to the head, repeat when you did for the right hook to the body.
Aim the punches higher up on a bag.
Keep breathing and using your core to throw the punches. Hang in there you're almost done.
Congratulations you did it! Doing this routine two or three times a week,
for a month, will really make throwing those punches second nature to you.
Once you have mastered this routine, then it's time to click on the link in the description below .
Move on up to the intermediate routine.
This has been Mike Gales for Everlast nutrition
and if you like these videos and please click below to like or subscribe. As always thanks for tuning in