let's go guys it's a 15 minute anaerobic exercise for boxing at home it's a 15
minute heavy bag workout we're gonna work one minute boxing combinations and then a 30 second
anaerobic max tower set and we're going to do that non-stop for 15 minutes one minute boxing
combination 30 seconds work let's go right away work the double job we're working this
for one minute don't forget to subscribe to the nate power fitness youtube channel let's put in
work right away work the double jab on the heavy bag this is all about 15 minutes of non-stop work
in this 15-minute anaerobic heavy bag workout for boxing at home you know adam across
we're working at jab jab cross we're getting right down to business today one one two let's
go give me a little power into that jab jab cross one one two breathe as you're working
give me some bounce in those legs hit the heavy bag above your own shoulders
remember these are one minute sets before we do your 30 second piece
add in a cover one one two cover great job adding a cover one one two cover
now 30 seconds one head two body go one head two body one head two body
one head two body jab to the head cross the body as hard as you can thirty seconds we gotta work
come on this is thirty second set your first anaerobic piece 30 seconds of work max efforts
come on you got this non-stop
and time let's go back to the work back to the heavy bag one minute we're working a
one-sixth job rear uppercut work at 60 to 70 efforts remember it's a 15 minute anaerobic
heavy bag workout we're working at home at the gym wherever you are put in the work one six slip left
add in the lead hook one six slip three so you're throwing the hook from your slipped side one six
as you come back from the slip left let the hook go one six three one six slip left three
when this 30 second piece comes up i want you to go for it three six as hard as you can 30 seconds
go three six hook uppercut hook uppercut hook uppercut 30 seconds max effort let it go into
the heavy bag think of this as your hit anaerobic round don't leave anything behind come on every
set you gotta max out to get the most out of this heavy bag workout five four three two one great
job one two block rear side switch jab cross block let's go one minute one two block right jab cross
block rear side stay nice and controlled on this show me your boxing skills one two block right
remember it's a 15 minute boxing workout 15 minute heavy bag workout so you have to go for it add in
the lead hook jab cross block rear side block right three and that three can be to the body
or head one two block right three i'm working three to the body one two block right lead hook
and i'm working that hook to the body you're working that hook to the body yeah let it go
head movement slips ducks defense between combos
let's go freestyle as hard as you can 30 seconds go
freestyle
max efforts
dig into the heavy bag champions non-stop work you got to go harder than that
don't worry about the set just work think about your effort block rip slip go
five four three two one time let's go great set back to that one minute piece
work the cross let's go one minute start with the cross the rear power shot
give me some footwork between combinations move your head
make stuff that's coming back at you but you're too good to get touched
now add a pivot off the cross add a pivot so two pivot cross
pivot and then once you land throw another two so two pivot two that's right two pivot
two that's what you gotta do cross pivot left cross that's it come on make it nice and smooth
two pivot two one two three
cross pivot cross jab cross lead hook work it two pivot left cross one two three move good job guys
breathing one two three as hard as you can max anaerobic set go one two three
one two three one two three jab cross lead hook lead dents in the heavy bag 30 seconds max effort
i'm punching as hard as i can with that cross and lead hook jab cross lead hook dig in it's
only 15 minutes long but you're ready for it's an anaerobic set when you're working out at home
i want you to put max effort into the heavy bag now just work any shot on the heavy bag let's go
now push the heavy bag and give it one shot so you're pushing the bag you're giving it one shot
push the heavy bag away from you and give it one shot let's go
make it move a little bit
work different ranges with the push one quick shot
it can be a jab across a lead hook or an uppercut rear hook make it fast
change up your punches now 30 seconds as hard as you can squat one two one two squat jab cross
jab cross thirty second effort go squat one two one two squat one two one two squats jab cross
jab cross max effort guys use your legs use your power we have to get after it yes more
15-minute anaerobic exercise at home you got this 15-minute boxing workout
two one time beautiful let's work the one one eight one minute it's a jab jab rear
power shot rear overhand right let's go one one over hand right one one eight
set him up with that double jab on different levels work head
body then put him to sleep with the overhand right
one one eight foot work between combinations head movement feel good on this one one one eight
halfway done your workout guys we gotta keep working add in the lead hook one one
eight three jab jab overhand right lead hook so add in that lead hook one one eight three let's go
you moving around guys you feeling good
30 seconds max effort freestyle once again inside or outside go 30 seconds
you can't hold back on me your opponents start to
pick it up a little bit so you have to outwork them they're trying to win the
round they're trying to take the fight from you you're not letting it happen
you're training for fat loss so burn it you're training for conditioning so get more fit
you're training to put in more effort so dig in deeper
three two one awesome work let's go one two block left great job guys i love that 30 second
anaerobic set again think of it as boxing intervals or a hit set one two block left
jab cross block left working this one minute piece
yep one two block left
one two block left duck right one two block left duck right one two block left dock right
one two block left duck right let's go
one two block left duck bright so you're just adding in the duck to the rear side 30 seconds max
effort are you ready two one three punch combos go three punch combos max effort any three punches
one two three one two three one two three three punch combo max effort body head head body work
this is your anaerobic round thirty seconds again boxing interval hit round however you
look at it put in that maximum amount of energy you gotta max it out you gotta punch hard
three two one awesome job guys one four that's the jab rear hook let's go one four
breathe still working at sixty to seventy percent effort your heart rate's already elevated so now
it's all about being calm controlled keep it composure working that job rear hook one four
i got you we're taking you guys there nate and i taking you there adam the lead uppercut
one four five jab rear hook lead uppercut
one four five that's it nice and easy
add in the cross to finish strong one four five two one four five two
one four five two
one four five two that's it jab rear hook now lead uppercut rear cross max power anaerobic set
go five two five two max power dig in i want power on that rear hook it's a 30 second anaerobic set
in this 15 minute anaerobic exercise at home this 15 minute anaerobic boxing workout on the heavy
bag dig in guys five two five two uppercut cross keep working five four three two one just work
the heavy bag whatever you want think about being in survival mode you just need to work the bag go
work the heavy bag move around change your angles different levels
hands up defense between combos you're doing great guys we're almost home
keep your footwork precise keep your intentions high and get ready to crush out this next 30
second anaerobic set 30 seconds short punches inside stay tight one two is non-stop go inside
one two one two one two one two one two like that that speed come on guys short inside one twos
keep your core strong keep the heavy bag away from you don't let the heavy bag come
in towards you keep it on an angle away from your body max
five four three two one time great work guys on your toes work the two three
one minute cross lead hook work that two three cross lead hook rear cross lead hook
come on cross lead hook
working the two three on that bay you can move around bounce between combinations head movement
cut some jabs now two three one two one two two three one two one two out of slip at the end
cross lead hook job cross job cross slip two three job cross job cross slip right
two three one two one two slip right come on nice and easy still working at sixty to seventy percent
again that three can be to the body or head
you can throw a couple extra hooks in there if you want stay focused
almost there they're going to bang it out get ready for it guys remember when i say
go on that 30 second set you have to max it out you got to go for it
and five four three two one straight punches snap it out as hard as you can
go i want power shots right here power straight punch power straight punch power
straight punch power come on straight punches jabs or crosses crosses or jabs
give me jab one two two one but i want power give me power on it speed
cover slips blocks in between
once again freestyle is hard as you can guys
you gotta max it go we're almost there max effort freestyle let's go dig
forget about your shoulders feeling tired flip the switch and dig in it's a 30 second anaerobic set
in this 15 minute anaerobic heavy bag workout at home you've got to get after it it's all
about the anaerobic effort to finish strong and we're doing that in ten nine eight seven
six five four three two one that's what i'm talking about make sure you guys
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