wrkf

Heavy Bag WorkOut 1


Warm up

2 minute jump rope
25 jump jacks
stretch
2 X 2 Jump rope
30 push ups
75 sit-ups
20 kick outs
10 figure eights
10 circles
10 side leg lifts

Hitting the heavy bag

20 jab, cross, jab
20 jab, cross, hook
20 jab, cross, hook, reverse hook

Light stretch





Heavy Bag WorkOut 2


Warm up

2 minute jump rope
25 jump jacks
stretch
2 X 2 Jump rope
30 push ups
75 sit-ups
20 kick outs
10 figure eights
10 circles
10 side leg lifts

Hitting the heavy bag

10 jab
10 double jab
10 triple jab
5 quadruple jab

10 cross
10 double cross
10 triple cross
5 quadruple cross
10 front to back (jab, cross, jab)
10 side to side (jab, cross, jab)
20 jab, cross, hook
20 jab, cross, hook, reverse hook


Light stretch