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Repeat the six-strike combination as fast as you can without stopping then move around the bag and continue the combination.

Use the momentum to kick through with your back foot, extending your back leg to push the ball of your foot into the bag. Take a small step forward with your front foot and shift your weight onto your front leg. Repeat with rear arm, at a slightly slower rhythm than the first two strikes. Punch rear fist straight in front of you at head level, rotating torso and fully extending arm. Make contact with the bag with knuckles at the base of your fingers.īring your fist back close to you quickly, holding it in front of your face, with elbow close to the body. Punch lead (front) fist straight in front of you at head level, rotating the torso and fully extending the arm. Stand in a boxing stance with fists up at cheekbone level and elbows close to the body. Jab, jab, cross, cross, front kick, front kick Your rear arm and leg should be your dominant side (so whichever arm you write and/or throw with).īring fists up, one slightly in front of the other Stand with feet hip-width apart, one slightly in front of the other, knees slightly bent. Improves the cardiovascular and respiratory systems - can be used as both a Hiit (high intensity interval training) and a Liss (low intensity steady state) training tool.An ideal exercise to let off steam, release any frustrations and reduce stress.Helps to create a more flexible and subtle body.Improves total body strength and tone - the art of throwing a punch and kicking a bag involves the whole body and multiple muscle-group synergy legs, core, arms.