Boxing Workout

It's in the bag

Try boxing's speedy workout. Want to punch out some job stress, get sweat-drenching aerobic workout and build sinewy muscle? Then get yourself a boxer's speed bag. A speed bag is a great cross-training tool. It improves eye-hand co-ordination and timing. It'll condition your arms, back, buttocks and legs. You can beat it. Well, actually, you can.

The move

1. Hang your bag at eye level and slip on some training gloves.

2. Stand far enough away so you can touch the leather with arm extended.

3. Spread your feet comfortably. If you're a righty, your left foot should be forward slightly; opposite if you're a lefty.

4. Next, position your arms so they form a 45-degree angle in front of your chest with your knuckles pointing towards the ceiling. As you throw a punch, push off your back leg and hit the bag with the flat front of you fist; don't lock your elbows out.

5. Start with two-right-two-lefts exercise. Throw a punch with your right hand. Recoil.

6. Wait for the bag to hit the wood three times (dat-dat-dat), and then throw another right. After the next three beats, punch with the left, wait for dat-dat-dat, and then throw another left and so on.

After a couple of weeks of practice, you should be able to throw these combinations smoothly without missing. Do three-minute sets to simulate rounds of boxing.

Related articles