What do you think would be the first thing that pops into a beginner trainee’s mind when deciding to finally improve their physique? I guess “What workout should I follow?” is pretty high up on the list. The reality is that you don’t necessarily need fancy machines or equipment to build your ideal body. Yes, you can do it in a fully-equiped fitness facility, but there’s no reason why you shouldn’t be able to do it using some dumbbells, barbells or even using your own bodyweight.
MMA fighters, boxers or kickboxers don’t use the traditional bodybuilding tools to get their shredded look. Instead, they do it by fight training, the main component being punching a heavy bag. If you happen to have one already, you’re already way ahead of the others. If you don’t, get one. If you haven’t used it in a while or forgot you have one, get it out of your basement, dust if off and start punching.
HOW DOES IT WORK?
The very act of punching a heavy bag increases your power, stamina and can ignite your metabolic furnace and keep it running for many days afterward. You might think. You can not only punch it, but also kick it, activating your leg muscles, thus activating as much muscle as possible, which will make you burn more calories.
HOW TO DO IT?
Perform the following exercises in a circuit mode, meaning you complete one exercise, then proceed to the other with no rest between. After you finish one circuit, rest 30 seconds. That way you complete one round. Repeat it for five rounds total. You might want to use hand wraps and bag gloves to avoid getting an injury.
THE WORKOUT
1. RIGHT LEG, LOW KICK
Kick the lower part of the punching bag, imagining you are kicking the opponent’s leg. Support yourself on the other foot and turn your hip as you do the kick, so that you can maximize the kicking power. Do this for 5 reps.
2. RIGHT LEG, HIGH KICK
Kick the upper part of the punching bag, imagining you are kicking the opponent’s head. Raise your hands at all times, pretending you are guarding your chin. Do this for 5 reps.
3. LEFT LEG, LOW KICK
Repeat the same process on the left leg for 5 kicks.
4. LEFT LEG, HIGH KICK
Repeat the same process on the left leg for 5 kicks.
5. PUNCHES
Punch the bag 20 times, alternating your hands. Keep the guard up and you’re your hips each time you punch.
6. LEFT HOOK PUNCH
Do 5 left hook punches. The way you do it is by swinging the arm in an arc, thus hitting the bag on the side.
7. RIGHT HOOK PUNCH
Do the exact same thing as above for 5 reps with the right hand.
8. KNEE KICK
Punch the bag with one knee. Then repeat with the other knee. Do this for 5 reps with each knee. With this you finish one round, rest for 30 seconds, then start another round.
