Utilizing a heavy bag as a workout tool can make for a fun and effective way to workout. can be especially effective for burning calories and help you get into great shape when done correctly and intensely. A heavy bag workout takes a lot of energy while at the same time allowing you to avoid high impact on your legs that most forms of exercise don’t allow but still give the same cardiovascular benefits. Before beginning to workout with a heavy bag it is best to have a laid out plan to help keep consistency and intensity. This is where a routine pays huge dividends. Things you need : What you will need for this routine is a pair of heavy bag gloves, hand-wraps, and watch or timer.

The Routine: Each round lasts 1 minute. The routine is done in an HIIT (high intensity interval training) style of training with small rests implemented in between round in this case no longer than 20 seconds and should be done 2 or 3 times a week

Round 1: In the first round start off with some straight punches. Keep your feet and body moving, work your way around the bag rotating to your right. Try and keep your weight on the balls of your feet move quickly in a bouncing sort of motion but don’t over do the motion.

Round 2: Round 2 is the exact opposite of the round one. Continue with the straight punches, instead of rotating right move to the left around the bag while punching the bag. Remember to keep your feet moving just like in round 1.

Round 3: This round is In and Out. In this round move back and forth getting close to the bag throwing punches and then quickly moving away. Use jabs and hooks as a combo as you move in to punch. Make sure to keep moving never stand still during the routine.

Round 4:  Round 4 is the Freestyle round. In the freestyle make up combinations and move around the bag. Be smooth in this round just tap the bag when hitting it and be quick with your movements.

Round 5: In this round Aim to Kill. In this round jab the bag while packing a punch. Hit the bag as hard as you can while working your feet.

Round 6: In round 6 is a full body round. this round involves combo punches and kicks. Give the bag a quick combo then kick the bag around mid bag once with each leg then repeat until the time is up.

Round 7: The final round Quick Punch. Punch the bag fast as you can alternating hands try and count the number of punches try and improve that number each time you do this routine.

This routine can be done for just one round or more. Whenever you finish the routine make sure and cool down properly to help with recovery. If  you enjoyed the routine you can share it with friends and make sure to check back for updates and new content.