Boxing workouts

do you know how to hit? if you don't know how to hit, and you spend a few months working on a bag, you will solidify poor habbits. I'd recomend finding somebody wo can teach you the basic mechanics of the basic boxing strikes, or strikes assosiated with one or another martial art.

then, pound on the bag - a pretty good workout is to do all out attack on the bag for 40 seconds, rest 20, then again for 40 - 5 times. you should be landing 60 well placed blows in 40 seconds, and aim to get to the highest number possible, with 100 well placed blows in 40 seconds an ideal that may be unatainable.

+1 on learning how to do this. I thought I knew how to punch properly before I signed up for boxing lessons. Definitely need good technique, not only to eliminate bad habits, but also to work the bad safely and avoid hand/wrist injuries. It's a great workout, though.

Why not join a boxing gym for a little bit then do some work on your own?

Boxing is a good workout, but if you add kicks in your boxing workout, it'll be a GREAT workout!

the Matt-workout has been well posted around these parts, so you should be able to dig that out of my history pretty easily. Bag only, I would say do something like: 3 rounds of weighted shadow boxing. I used 3kg, then 2 kg, then 1 kg dumbbells for that. Then 1 round unweighted. Just loosen up your shoulders. Then to the bag. 1 round lead with the left, finish with the left combinations while circling left. Then 1 round lead right/finish right, circle right. 2-3 rounds all out. Then some punch out drills. Start just doing 1-2 combinations. For a very long time I would do 100 1-2 combinations at full speed (ie count to 100 punches), then stop, breath, count to 30, then 100 more. x 5. This hurts. Recently I have added in a hook to that...this really hurts. Gets hard to count too! Also check here: http://www.rossboxing.com/ and notably here: http://www.rossboxing.com/thegym/thegym24.htm http://www.rossboxing.com/thegym/thegym18.htm Another idea....3 mins on bag, hit deck, 12 burpees, up again, 3 mins on bag, hit deck, 12 burpees etc. The jump rope is your fat-eating friend too. As Zach said - really work on getting your technique right though. The bag is a power tool more than anything else, and if there is one thing a slightly-tilted-wrist cannot handle, it is power bag work. I have an mp3 ring timer if you want it. I installed it on my phone, so if I am working out solo, I just play it off my cell. It bings at the beginning of each 3 min round, buzzes every minute on the minute, and includes 1 min between round rest times. Happy to yousendit to you.