What's going on, contenders!
Today we are gonna do a hand speed heavy bag workout.
Of course, you can also do this shadowboxing, following along.
You don't necessarily need a bag to work it.
The way it's gonna go is,
I'm gonna call out combinations by the number.
One, one-two, one-two-three.
You're gonna throw those as fast as you can.
But I'm gonna give you just a little bit of a second longer,
a little bit longer between combos, so you can recover,
and then the next combo you can go at full speed,
just letting your hands fly.
Now, we're working mostly hands, so this means more focus on punches,
less on the head movement and the footwork and that sort of thing.
We're gonna let those hands fly.
In between the combos,
I'm gonna call 'Punch-out!' and then a number.
And you're gonna throw that number of straight punches as fast as you can.
So I'll say, "Punch-out, six!"
And you'll throw six straight punches, 1-2-3-4-5-6, as fast as you can.
Whenever I call out on the punch-out,
I'm gonna call that out twice.
So I'll call, "Punch-out, six!"
And then you throw it.
Give you a little bit of a break to breathe and move.
Then again, I'll call out, "Punch-out, six!"
And then you'll throw that again.
Now, the punch-outs will either be 6, 8, or 10.
And at the very end of the workout
it's "Punch-out, 10!" and we're gonna do 4 of them
to really finish off strong.
All right, so hang in there, follow along as best you can,
if you're not sure how this works, just watch it through the first time,
really get an idea to see how it goes.
And the second time bring your hand speed and really let those hands fly!
All right, let's get started!
All right, ready! Time in!
Start moving at first, start moving around the ring, moving a little bit.
We're gonna get ready to let those hands fly!
But always keep your feet moving just a little bit between those combos.
Ready...
One-two!
1
1-
1-2
1-2!
One-two-three!
1
1-
1-2
1-2-
1-2-3
1-2-3!
One-two, three-two!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-2
1-2-3-2!
Again, one-two, three-two!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-2
1-2-3-2!
Punch-out, six!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6!
Moving, breathing.
Relax, stay relaxed.
Punch-out, six!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6!
One-one-two!
1
1-
1-1
1-1-
1-1-2
1-1-2!
One-one-two-slip-two!
1
1-
1-1
1-1-
1-1-2
1-1-2-
1-1-2-s
1-1-2-sl
1-1-2-sli
1-1-2-slip
1-1-2-slip-
1-1-2-slip-2
1-1-2-slip-2!
One-one-two-slip-two-three!
1
1-
1-1
1-1-
1-1-2
1-1-2-
1-1-2-s
1-1-2-sl
1-1-2-sli
1-1-2-slip
1-1-2-slip-
1-1-2-slip-2
1-1-2-slip-2-
1-1-2-slip-2-3
1-1-2-slip-2-3!
Again, one-one-two-slip-two-three!
1
1-
1-1
1-1-
1-1-2
1-1-2-
1-1-2-s
1-1-2-sl
1-1-2-sli
1-1-2-slip
1-1-2-slip-
1-1-2-slip-2
1-1-2-slip-2-
1-1-2-slip-2-3
1-1-2-slip-2-3!
Punch-out, eight!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8!
Punch-out, eight!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8!
Two-three!
2
2-
2-3
2-3!
Two-three, four body!
2
2-
2-3
2-3-
2-3-4
2-3-4b
2-3-4bo
2-3-4bod
2-3-4body
2-3-4body!
Two-three, four body, three!
Again, two-three, four body, three!
2
2-
2-3
2-3-
2-3-4
2-3-4b
2-3-4bo
2-3-4bod
2-3-4body
2-3-4body-
2-3-4body-3
2-3-4body-3!
Punch-out, ten!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Breathing, relax, moving.
Punch-out, ten!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
One-eight!
1
1-
1-8
1-8!
One-eight-seven!
1
1-
1-8
1-8-
1-8-7
1-8-7!
One-eight-seven-three!
1
1-
1-8
1-8-
1-8-7
1-8-7-
1-8-7-3
1-8-7-3!
One-eight-seven-three!
1
1-
1-8
1-8-
1-8-7
1-8-7-
1-8-7-3
1-8-7-3!
Again, one-eight-seven-three!
1
1-
1-8
1-8-
1-8-7
1-8-7-
1-8-7-3
1-8-7-3!
Punch-out, six!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6!
Again, punch-out, six, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6!
Breathing, moving, next combo.
One-two-three!
1
1-
1-2
1-2-
1-2-3
1-2-3!
One-two-three, duck, three!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-d
1-2-3-du
1-2-3-duc
1-2-3-duck
1-2-3-duck-
1-2-3-duck-3
1-2-3-duck-3!
Again, one-two-three, duck, three!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-d
1-2-3-du
1-2-3-duc
1-2-3-duck
1-2-3-duck-
1-2-3-duck-3
1-2-3-duck-3!
Make sure to relax, breathe, recover.
Move a bit, relax your shoulders.
Punch-out, eight, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8!
Let those hands fly, let the hands fly!
We're past halfway through, so keep pushing.
Punch-out, eight, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8!
Next combo.
Six-three!
6
6-
6-3
6-3!
Six-three, pull, two!
6
6-
6-3
6-3-
6-3-p
6-3-pu
6-3-pul
6-3-pull
6-3-pull-
6-3-pull-2
6-3-pull-2!
Six-three-pull-two-three!
6
6-
6-3
6-3-
6-3-p
6-3-pu
6-3-pul
6-3-pull
6-3-pull-
6-3-pull-2
6-3-pull-2-
6-3-pull-2-3
6-3-pull-2-3!
Again, six-three-pull-two-three!
6
6-
6-3
6-3-
6-3-p
6-3-pu
6-3-pul
6-3-pull
6-3-pull-
6-3-pull-2
6-3-pull-2-
6-3-pull-2-3
6-3-pull-2-3!
Recover, breathe in, relax.
Punch-out, ten, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Breathing, relax.
Punch-out, ten, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Next combo, two-five!
2
2-
2-5
2-5!
Two-five-two!
2
2-
2-5
2-5-
2-5-2
2-5-2!
Two-five-two-three!
2
2-
2-5
2-5-
2-5-2
2-5-2-
2-5-2-3
2-5-2-3!
Again, two-five-two-three!
2
2-
2-5
2-5-
2-5-2
2-5-2-
2-5-2-3
2-5-2-3!
Ready, punch-out, eight, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8!
Ready, punch-out, eight!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8!
Next combo!
One-slip-three!
1
1-
1-s
1-sl
1-sli
1-slip
1-slip-
1-slip-3
1-slip-3!
One-slip-three-eight!
1
1-
1-s
1-sl
1-sli
1-slip
1-slip-
1-slip-3
1-slip-3-
1-slip-3-8
1-slip-3-8!
One-slip-three-eight-three!
1
1-
1-s
1-sl
1-sli
1-slip
1-slip-
1-slip-3
1-slip-3-
1-slip-3-8
1-slip-3-8-
1-slip-3-8-3
1-slip-3-8-3!
Again, go! One-slip-three-eight-three!
1
1-
1-s
1-sl
1-sli
1-slip
1-slip-
1-slip-3
1-slip-3-
1-slip-3-8
1-slip-3-8-
1-slip-3-8-3
1-slip-3-8-3!
Punch-out, six!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6!
Breathing, relax your shoulders, relax your body.
Punch-out, six!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6!
Final combo before the punch-outs!
Six-five!
6
6-
6-5
6-5!
Six-five-four body-three body!
Six-five, four body, three body, shift, one-two!
6
6-
6-5
6-5,
6-5, 4
6-5, 4 b
6-5, 4 bo
6-5, 4 bod
6-5, 4 body
6-5, 4 body,
6-5, 4 body, 3
6-5, 4 body, 3 b
6-5, 4 body, 3 bo
6-5, 4 body, 3 bod
6-5, 4 body, 3 body
6-5, 4 body, 3 body,
6-5, 4 body, 3 body, s
6-5, 4 body, 3 body, sh
6-5, 4 body, 3 body, shi
6-5, 4 body, 3 body, shif
6-5, 4 body, 3 body, shift
6-5, 4 body, 3 body, shift,
6-5, 4 body, 3 body, shift, 1
6-5, 4 body, 3 body, shift, 1-
6-5, 4 body, 3 body, shift, 1-2
6-5, 4 body, 3 body, shift, 1-2!
Let's work this combo a few times.
Six-five, four body, three body, shift, one-two!
6
6-
6-5
6-5,
6-5, 4
6-5, 4 b
6-5, 4 bo
6-5, 4 bod
6-5, 4 body
6-5, 4 body,
6-5, 4 body, 3
6-5, 4 body, 3 b
6-5, 4 body, 3 bo
6-5, 4 body, 3 bod
6-5, 4 body, 3 body
6-5, 4 body, 3 body,
6-5, 4 body, 3 body, s
6-5, 4 body, 3 body, sh
6-5, 4 body, 3 body, shi
6-5, 4 body, 3 body, shif
6-5, 4 body, 3 body, shift
6-5, 4 body, 3 body, shift,
6-5, 4 body, 3 body, shift, 1
6-5, 4 body, 3 body, shift, 1-
6-5, 4 body, 3 body, shift, 1-2
6-5, 4 body, 3 body, shift, 1-2!
Relax, recover, let's work it a couple more times, really get it down.
Go! 6-5, 4 body, 3 body, shift, 1-2!
Two more times, let's go, let's go!
Aaand go!
6-5, 4 body, 3 body, shift, 1-2!
And again!
6-5, 4 body, 3 body, shift, 1-2!
All right, we got the punch-outs, it's 10.
So when I say "Punch-out, ten!" You go,
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Or on the double count.
One,
two,
three,
four,
five.
Two punches in there.
Okay, we're gonna work six of them.
I want you to work them hard and fast.
This is the end, this is the end of the workout, right here.
Short but intense, hand speed, really pushing yourself.
Ready...
Punch-out, ten, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Breathing, and relax, and relax.
And moving, ready!
Go, punch-out, 10!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Nice work, nice work, four more of these.
Breathing, relax yourself, moving a bit.
Punch-out, ten, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Yes, yes, nice work!
Okay, we've got three more!
Make them count, make them count!
Punch-out, ten, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Wooh! Okay, good work, good work! Keep it up!
Two more!
Ready...
Punch-out, ten, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
That's it, that's it!
And last one, ready...
Punch-out, go!
1
1-
1-2
1-2-
1-2-3
1-2-3-
1-2-3-4
1-2-3-4-
1-2-3-4-5
1-2-3-4-5-
1-2-3-4-5-6
1-2-3-4-5-6-
1-2-3-4-5-6-7
1-2-3-4-5-6-7-
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-
1-2-3-4-5-6-7-8-9-1
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10!
Time!..
All right, relax.
Fantastic work!
That is intense, if you really put the hand speed into it.
That's not easy work.
And I really wanted to push you, get your hand speed up.
Get your power, endurance, and your stamina conditioning all working together
in this highly-intense, but sort of, recuperative set.
You get some time to recover between those punches, between those combos,
and really let them fly!