4
RNDS
Punching Bag Workout for Boxers of All Levels
Aaron Swenson
OPEN
15
Min
635
Fundamentals 4-Round Boxing At-Home Punching Bag Workout
Boxers of all levels will enjoy this four-round punching bag workout where our trainers give you the chance to really practice the basics. Try to really focus on your stance, your form and where you land each punch.
Want to see the coach in action? Watch the full-length version on YouTube featuring FightCamp Trainer, Aaron Swenson.
This workout warms you up with some stretching exercises to get you loose. Then you’ll take it to the punching bag where you’ll practice and perfect each one of the six basic punches.
In later rounds, you’ll start to mix up your combinations with defensive moves, and you’ll start to apply some basic footwork as you speed things up.
By the end of the workout you’ll go into a freestyle burnout where you get the chance to leave it all on the punching bag. Put together everything you learned in the previous rounds and give it your all.
Come back to this workout again later in your at-home punching bag training to get back to the basics and focus on form.
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
- arms circle&torso twist (30 seconds)
- lateral stretch (30 seconds)
- pushup (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Hook (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook (30 seconds)
- Jab + Rear Hook + roll r (30 seconds)
- roll r + roll l (30 seconds)
- Jab + Rear Hook + roll r + Cross + Lead Hook (60 seconds)
- squat jump (30 seconds)
- Rest
ROUND 3
- Cross + Lead Hook + roll l + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + roll l + Lead Hook + Cross + roll r (60 seconds)
- Jab + Cross (fast feet for 30 seconds)
- Jab + Cross + Lead Hook + roll l + Lead Hook + Cross + roll r (60 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
Why Try FightCamp’s Punching Bag Workouts?
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 our punching bag workout for boxers of all levels with Aaron Swenson. This workout is perfect for beginners, as well as intermediate and advanced boxing enthusiasts alike. What are you waiting for? Try this amazing workout today!
