Body Shot Specialist

Master the art of body punching. Learn to dig hooks and uppercuts to the body on the heavy bag.

intermediate24 min7 roundsHeavy bag

R1Warm Up

warmup

Shadow boxing with emphasis on bending your knees and changing levels. Practice dipping low.

3:00 + 45s rest

R2Body Jab

technique

Jab to the body: bend your knees to get low, keep your rear hand up protecting your head. Straight punch to the midsection.

1-body (Body Jab)

3:00 + 45s rest

R3Head-Body Combo

bagwork

Jab to the head, cross to the body. Change levels between punches.

1-head, 2-body (Jab Head, Cross Body)

3:00 + 45s rest

R4Body Hook

bagwork

Lead hook to the body. Get low, dig the hook in with a tight arm. Pivot and drive through.

1-2, 3-body (Jab-Cross, Body Hook)

3:00 + 45s rest

R5Body-Head Combos

bagwork

Go low then high. Body hook followed by a head hook. Make them drop their hands, then go upstairs.

3-body, 3-head (Body Hook, Head Hook)1-2, 3-body, 3-head

3:00 + 45s rest

R6All Levels

bagwork

Mix head and body shots freely. Jab high, hook low, cross high, uppercut low. Keep your opponent guessing.

1-2, 3-body, 2-head1-body, 6-body, 3-head

3:00 + 30s rest

R7Cool Down

cooldown

Light stretching. Focus on your core, obliques, and lower back.

2:00