I bought a punchbag for Xmas to hang in the garage. Anyone got any workouts or routines or activities I can do with it. I've currently been doing 3 X 3 mins of jabs,punches and hooks trying to work as hard as I can.
There's plenty you can do on the heavy bag, and there's loads of good drills you can find on Youtube. Assuming that you aren't used to it, or haven't boxed, the important thing is when you work the bag is that you're working it in the correct way. Most people that use it just stand in front and wail hard punches at it. That usually ends up in an injury.
Most days I train, I go from 6 to 12 rounds. Six to 8 rounds if I've been doing interval training with weights, and five 3 minute rounds on the rope. 12 rounds if I'm just doing some light drills before. The bag takes a lot out of you if you work it right.
If you really want to wreck yourself and get a good working just by hitting the bag and not worrying about technique, footwork, combination work, head movement, distance, slipping and all that, Try punch out drills.
Keep your guard up and throw straight one-two's constantly at head height as fast and as hard you can for 30 seconds straight, then straight away move on to do either jumping jacks, burpee, press ups, or jumping or jogging on the spot for as hard and fast as you can for the next 30 seconds, then get back up and repeat the punch outs again. Alternate between the others I mentioned for the second exercise. Example:
30 sec punch outs
30 sec jumping jacks
30 sec punch outs
30 sec press ups
30 sec punch outs
30 second burpees (or jogging and punching on the spot if you're bolloxed. Burpees fuck you up)
Those are good because you don't need to take your gloves off to perform any of those. Do the press ups on your fists. Try that for 3x3 minute rounds, working as hard as you can with each interval. 1 minute rest, then the other 3 rounds you would normally do working single techniques moving round the bag and keeping the correct distance, moving in and out.
