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BEN’S 30 MINUTE HEAVY BAG WORKOUT

Build your muscular endurance and workout like a pro with @bensavva’s 30 minute power workout.

EQUIPMENT NEEDED

BOXING TRAINING BUNDLE

HYDROSTRIKE HEAVY BAG 100LB

ROUND 1: UNDER & OVERS

Once the time starts consistently straight punch and uppercut your heavy bag for the duration of the timer.

Pro tip: Keep your hands up in front of your face to protect yourself throughout the fight.

ROUND 2: VARIETY TAPPING

Continue with the tapping of the previous round but now with a variety of punches; straights, uppercuts and hooks. Throw in a 3 or 4 power combination whenever you feel like it to really turn up the heat.

ROUND 3: WORK WITH YOUR LEAD HAND

Continuously jab the punching bag and imagine you’re finding your range and keeping your opponent at bay. You can mix it up by throwing in hooks, uppercuts and body hooks as well.

ROUND 4: COMBINATIONS

Jab, cross and left hook to get your opponent to bring their hands up and then you are going to come to your side and hit the side body with power with a left rip. Don’t forget to keep jabbing between combinations to mimic a real fight.

ROUND 5: CLOSE RANGE

Stay nice and close to the bag and throw hooks, upper cuts and body rips as well as adding lots of head movement to mimic dodging the opponent.

ROUND 6: JABBING

Add a jab, a jab cross or visualise your opponent is throwing a big right hook at you, roll underneath and throw a left hook back.

GROUND WORK

To finish your bag work it’s important to finish off with some ground work. Set your timer for 5 minutes and continuously loop; 5 x push ups 5 x squats 5 x burpee jumps 5 x crunches


GIVE IT A GO!