First Rounds on the Bag
Take your skills to the heavy bag. Learn to transfer power from your body to the bag while maintaining balance and form. Your first taste of real impact training.
Shadow boxing to warm up. Light jabs, crosses, and movement. Get your blood flowing.
Single punches on the bag. Jabs and crosses only. Focus on making solid contact and returning to guard.
Throw 1-2 combos on the bag. Step in, throw the combo, step back. Repeat.
Add a double jab before the cross. The first jab measures distance, the second sets up the cross.
Alternate between 1-2 and 1-1-2. Move around the bag between combos. Stay active.
Hard shots only. Pick your moments and throw with intention. Quality over quantity.
Non-stop punching! Straight punches on the bag. Keep your hands moving for the entire round.
Light shadow boxing, then stretching. Focus on shoulders, arms, and hips.