Power Punching

Develop devastating power in all your punches. This workout focuses on proper mechanics for maximum impact on the heavy bag.

intermediate30 min8 roundsHeavy bag

R1Shadow Boxing Warm Up

warmup

Light shadow boxing. All punches. Focus on rotation and footwork.

3:00 + 60s rest

R2Power Jab-Cross

bagwork

Heavy 1-2s on the bag. Sit down on every punch. Full hip rotation on the cross.

1-2 (Power Jab-Cross)

3:00 + 60s rest

R3Lead Hook

bagwork

Practice the lead hook on the bag. Pivot your lead foot, rotate your torso. Short and tight.

3 (Lead Hook)1-2-3 (Jab-Cross-Hook)

3:00 + 60s rest

R4Rear Uppercut

bagwork

Practice the rear uppercut. Dip slightly, drive upward from your legs. Short range punch.

6 (Rear Uppercut)1-2-6 (Jab-Cross-Uppercut)

3:00 + 60s rest

R5Power Combos

bagwork

Big combinations with power on every shot. Take your time between combos - quality over quantity.

1-2-3-2 (Jab-Cross-Hook-Cross)1-6-3-2 (Jab-Uppercut-Hook-Cross)

3:00 + 60s rest

R6Body Shots

bagwork

All punches to the body. Bend your knees to get low. Hooks and uppercuts to the body area of the bag.

3-body (Body Hook)6-body (Body Uppercut)

3:00 + 60s rest

R7Power Finisher

conditioning

Last round! Throw your hardest combos. Leave everything on the bag.

1-2-3-2 (Jab-Cross-Hook-Cross)1-2-5-2 (Jab-Cross-Uppercut-Cross)

3:00 + 30s rest

R8Cool Down

cooldown

Light shadow boxing, then stretch. Focus on shoulders, hips, and wrists.

2:00