Hi there I'm Mike Gales for Everlast Nutrition. In this video we're going
to do an advanced heavy bag workout. If you've complete the beginner and the
intermediate routines and now you're looking for a great workout, that's going to get
in great shape and just obliterate fat. Well my friends this is it.
The advanced heavy bag routine. We're going to continue with the template of a
real boxing match. That will be three minutes of work followed by one minute
of rest. This is going to be pretty tough but if you're able to do the beginner
and intermediate routines then you should be ready for it.
Round one. Start with the jab. After you have warmed up with a few, begin to use
your footwork Circle the bag. Finish the last minute of the round by throwing the
straight instead of the jab, as you continue to use your footwork to circle
the bag.
Round two. The jab and straight as you stand in place.
Unlike intermediate routine, this time put a little power behind your shots.
Remember to bounce off the bag so that you save your wrist.
Round three. We will double up that jab and then throw a straight.
After a minute, use your footwork to move around the bag.
Remember periodically to circle the bag in different directions because you
don't want to get dizzy. Round four. The Jab and hook. Don't forget to breathe as you put
some power behind your hook. Remember you want to throw that punch using the
muscles of your core. Round five. Double up that jab and then hook. Take this round off by
easing up on the power of your hook. Focus more on your speed for this round.
Round six. The old one, two, three. The jab, straight hook. Stand in place and let
your hands go. For this three-punch combo, mix it up by going to the body
with a hook for the first half the round and then finish the second half around
with a hook to the head. Round seven. The jab, body and body. Throw a jab followed by two body shots.
Don't forget to breathe.
Round eight. The Straight, body and body. this is very similar to the last round.
Keep snapping those punches.
Round nine. The jab, straight and then drop. Slow the pace way down for this round.
we will incorporate some legwork. This will be two straight punches followed by a squat.
Your legs will be burning after three minutes so really slow down the pace.
Also notice that I use my lead hand on the way up to stabilize the bag and
to keep it under control.
The tenth and final round. A hook, hook then drop. Your shoulders and legs will be
burning by now. The finish line is in sight so just
hang in there. Throw two hooks and then squat for the first minute of the round.
Then finish the last minute of the round with a freestyle.
Throw any combination that you like. Just keep moving. Wow! That was amazing. If you made
it and you can handle this routine then you're definitely in great shape.
You can expect to really melt away some body fat. This high intensity interval
training is a superior style of training. You just handle it like a champ!
This has been Mike Gales for Everlast Nutrition. If you enjoy these videos
then please click below to like and subscribe. As always thanks for
tuning in.