4
RNDS
Boxing Heavy Bag Workout for Intermediate Boxers
Tommy Duquette
INTERMEDIATE
15
Min
630
4-Round Boxing Workout You Can Do At Home
Intermediate-level boxers will enjoy this four-round boxing heavy bag workout where our coaches have strung together some tough punch combos. You’ll get an intense workout in just 15 minutes.
Want to see the punch combination in action? Watch the full-length version on YouTube featuring FightCamp Co-Founder, Tommy Duquette.
This workout warms you up by running through all six basic punches and a couple cardio exercises meant to get your blood pumping. Then you’ll really take it to the boxing heavy bag with your first intermediate punch combination that incorporates a blend of head and body punches.
In each round, you’ll get a chance to freestyle—this is your opportunity to make the most of your boxing heavy bag and throw your own punch combination. Move around the bag and get into it!
By round four, you’ll complete a 10-step combination that will leave you feeling like a pro as you incorporate defensive moves in between punches.
Come back to this workout again later in your at-home boxing training. See how your output score and your overall conditioning improve as you get stronger. Pay attention to the punches you throw during your freestyle in each round—are your own combinations more complex than the first time you did this workout?
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut
When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.
Workout Info Detail View:
WARMUP
- jumping jack (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 1
- Jab + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross (pushup for 30 seconds)
- Jab + Rear Uppercut + Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross (pushup for 30 seconds)
- pot shot (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + slip r + Rear Hook + roll r (30 seconds)
- Lead Hook + Rear Hook (squat hold for 30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + slip r + Rear Hook + roll r (30 seconds)
- Lead Hook + Rear Hook (squat hold for 30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + Lead Hook + Lead Hook + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (pushup for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Lead Hook + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (pushup for 30 seconds)
- pot shot (30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Cross + back + Cross + Lead Hook + roll + roll + Cross (30 seconds)
- Lead Hook + Rear Hook (squat hold for 30 seconds)
- Jab + Cross + Lead Uppercut + Cross + back + Cross + Lead Hook + roll + roll + Cross (30 seconds)
- Lead Hook + Rear Hook (squat hold for 30 seconds)
- pot shot (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
Why Is FightCamp The Best Kickboxing For Beginners Workout?
FightCamp is the leading connected at-home boxing solution. FightCamp workouts are created by former professional fighters with years of experience in the ring. This program combines the best of both cardio and strength training to deliver a full-body, dynamic workout unlike any other. Motivate yourself to push harder with in-app punch goals, and compete for the top spot on the leaderboard by improving your output score.
If you haven’t already, try this workout on the FightCamp iOS app for the full FightCamp experience.
Start Your Next Workout
If you’re searching for a fifteen minute workout that will help get you in the best shape of your life—look no further than this intermediate boxing heavy bag workout with Aaron Swenson. This workout is perfect for intermediate and advanced boxing enthusiasts alike. What are you waiting for? Try this amazing workout today!
