Punching Bag Workout

            Obviously, the boxing or punching bag can be used for punching and kicking, which can be a great form of cardio by performing multiple rounds simulating a boxing or MMA match.  Sometimes there are days when you want to be a little creative and just do something different.  This workout is going to be one of those days, and this type of workout is not for everyone.    
            Anytime you have to lift something you are putting your muscles to work, but when you have to lift something that is awkward or is hard to handle it takes a lot more work.  For instance, most of us are familiar with barbells and dumbbells.  You can take a 20lb barbell and perform a curl fairly easy, but take a 20lb medicine ball and try to perform the same curl.  That is the same idea behind using the punching bag.  Performing normal exercises with something that is roughly ten times the size that can’t be held with one hand creates an entirely new obstacle for the muscle and mind to accomplish.  The other benefit to a workout like this is the shock to the system.  If I become accustomed to performing squats with a barbell my body will slowly adapt and become tolerant with how I execute the technique and some of the muscles especially my core might relax and not get used or challenged.  Now take the same squat and hold the heavy on your shoulders or in front of your body and feel the intensity and shock from the same exercise.  In addition, combing a few of these exercises together can create an intense and explosive type routine that football, boxing, MMA, and wrestlers use for speed, power and quickness.

Exercises

Fireman carry/partner switch/20-40 yards
Bag flip end over end.
Squats on shoulder/hold vertical (bear hug) or horizontal in front
Lunges
Squat Press
Squat (frog) Jumps
Bag Jumps
Harness Run/Pull

Rope Pull-Hand over hand, single arm
Push-ups/walking the bag
Lying Press
Shoulder Press
Triceps Extension overhead with Rope

Balance/Core exercises-standing on bag
Crunches on bag or with bag

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.