Full heavy bag session: build from singles to complex combos, with a double burnout finisher. 3-minute rounds, 90-second rest.
Single shots only. Focus on snapping the jab and sitting down on the cross. Every punch returns to guard.
Hooks and uppercuts only. Throw singles or doubles max. Sit down on every shot. This is a power round.
Start linking punches. 3-punch combos mixing straights and hooks. Find your rhythm on the bag.
Mix levels. Go upstairs and downstairs. Dig to the body then come back up top.
Longer combos now. Throw 4-punch sequences and move. Slip after your combo like someone's firing back.
Everything is on the table. Long combos, body shots, uppercuts, hooks. Work the bag like a real opponent.
Dig deep. Long combinations with power on every shot. Move your head between combos. Fight like it's the last round.
Non-stop jab-cross for 90 seconds. Don't stop. Short, fast punches. Breathe through it.
Non-stop body hooks for 90 seconds. Alternate left and right. Dig deep and rip to the body.
Last round. You survived the burnout. Move and pick your shots. Throw what feels good. Leave it all on the bag.