Ultimate 20 Minute Heavy Bag Workout (Round 1)
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- Опубликовано: 17 фев 2014
- Ultimate 20 Minute Heavy Bag Workout (Round 1)
Level 1 of my 3 part 20 Minute Heavy Bag Workout series.
10 rounds of nonstop action. ( Sorry, the round numbers are off by one)
A Heavy Bag is a workout tool to improve your fitness level and overall health. When you hit a Heavy Bag, it requires a lot of physical exertion and tests your strength and stamina. For most people, this form of full-body engagement helps burn calories while strengthening core muscle groups.
The heavy bag workout develops your strength and allows you to practice punches, combos, and defense skills. This workout is beneficial to improve your muscles, increase punching power, and boost resistance.
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Round 1- Heavy bag footwork
Round 2- Jabs
Round 3- 1 and 2's. Range
Round 4- 2-3's. Speed
Round 5- 1-2's. Intervals
Round 6- Freestyle
Round 7- 2-3's. Speed
Round 8- Freestyle
Round 9- 1-2 Intervals.
Round 10- All out Freestyle
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Your heavy bag workout will focus on building as many muscles as possible, making it an excellent workout for building strength and enhancing power. A punching bag workout for beginners is usually 15-30 minutes, but it is up to you!
It depends on your fitness level and how intense you want your workout to be.
You should pace yourself during a longer workout if you're new to boxing training.
Heavy Bag Workout without gloves has some advantages. A boxer typically punches the heavy bag while wearing hand wraps and boxing gloves. Punching the bag without wraps or gloves can toughen the skin while strengthening your hands' bones, muscles, and connective tissue.
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About Nate Bower:
Nate Bower is a certified PTS, boxing instructor, personal trainer, and competitive athlete in Toronto, Ontario, Canada. This channel offers boxing, heavy bag, high-intensity interval training, motivation, timed session workout routines, and more.
#heavybagworkout #boxingworkout #workout 
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These videos are incredible! Nates Q's really help to dial back in the focus when you find yourself gasing out! Can't stop in the ring! Can't stop in the training!
This is fantastic. I’m a beginner and the cardio alone is great. If I can pick up even just some basics with boxing then that’s just a bonus. Thank you Nate Bower!!
Recently bought a freestanding bag to aid fitness and help with weightloss...stumbled across your video and was great! I have no fighting background other than being a fan!! but this worked up a sweat!! cheers
more of those please!! really motivating to train on my heavy bag at home! thnx guys!
GREAT video guys. By far the best punching bag workout I ever seen! I'm exhausted and feel great. & I'm downloading that app
Thanks Nate. This was my second training session with your videos. Definitely pushes me way harder than I would on my own. Your encouragement helps. Crazy how fast you guys are!
Great workout!! Thank you very much for taking the time to share.
Great video, great workout!I appreciate you taking the time to post it up!
I just finished my routine following this video and this is the best ever , this will be my Saturday boxing bag workout
The best vid for beginners
Amazing!! I dont think ive had a heavy bsg workout warm up like that really.....EVER!!!!
Dude, I love that you have the entire video up actually talking to people; giving us pointers as well when to start, stop, rest, etc. I just bought a heavy bag and this is PERFECT!
Many thanks shareing your knowledge through these testing times. And keeping me sharp..
This video was amazing, I've never boxed before but I really wanted to try, this is perfect for beginners
Never boxed, except on a Wii. and I was looking forward to doing something non-boring. Thank you for this! A great stress reliever.
Just the right amount of workout for those of us who love hitting the heavy bag. Went to Title Boxing for a year or more and to an actual boxing gym for 2 months. Doing it at home now since I got my heavy bag up and a real hi-quality speed bag. Been training with this for a couple months now, hopefully be ready for Round 2 pretty soon!
One of the best on RUclips thanks so much gentlemen!
nice workout Nate!!! thanks again! keep strong!
thank you man i finished it and I'm feeling like a killer now great workout👊🏻
i love you guys - great workouts 💪🌞
This is the best heavy workout on youtube so far. I was finished after 15mins but then u kept me on going by talking lol
+NateBowerFitness ur the best man. Keep it up!💯
I tapped out at 15 lol, I lifted before I did this lol
Did it work you wonders?
I barely made it to the 15 minutes mark lol killing
you're not your! Awesome workout, thanks!
Love love love this!!! Thank you!
Half way through I was done but your voice kept me going.thanks love it.
Wow! Nate you are fast! Your punches are perfect.
Love your videos man, unreal workouts and great motivation. Appreciate it!
Thanks! I have been looking for videos like this on here. Most of the videos go around teaching you how to punch but I needed a video to learn how to do the drills
Just did my first ever heavy bag workout. This was pretty intense and a lot of fun.Thank you for putting this workout together!!!
Just competed this. What a great workout! Thanks guys!
i ve worked with this video three times before..im about to make the fourth in a few minutes..i think this explains how much i liked this video..your work is appreciated..thanks a lot.
Great video! Amazing quality as well keep it up man. I've really been pushing my self with this. Every day I do this I notice my left jab and hook getting a lot stronger. Thank you again for the high quality content!
Awesome man! Thanks guys
keep your hands up!!
Love these workouts!
Great video. Thanks for the breakdown as well. I added it to my music playlist so it's more than 20 min. But it's an easy way to work out hard and keep focused
Dude this is sick! Thanks
This is a great workout, thanks for posting!!
Thank you very much , I really appreciate your job. Now I m training at home watching you and trying to imitate . Its the best videos on RUclips for those wanna train at home
Ultimate 20 Minute Heavy Bag Workout. Round 1 - loving this for workouts after work. Just started learning boxing this summer with a personal trainer.... always wanted to learn and needed a new form of exercise. At my age I am not looking for the ring... unless there is a over 50 for women league lol.
This workout allows me to work up a sweat... fire all those muscles up and get back to other responsibilities in no time.
Thanks.. I am a new follower and look forward to watching and learning from the other videos.
Very nice workout. I have tried a few different heavy bag routines and this is my favorite. You really get the blood pumping and can tell that you are having a great workout.
Great job guys!!
I love this routine! I’ve added it into my weekly rotation to replace my plyometric workouts in my current plan to avoid overuse of the muscles and joints I use in plyos. I took a handful of classes at ilovekickboxing before the pandemic, so I’m a beginner, but this challenges and conditions me physically and mentally. Also, your voiceover is perfect. Right words at the right time, and very encouraging. Thank you for this!
Great video!
This training video is very helpful thank you for your quality and teaching tips .
great video, Thanks. I workout to this video every day for 2 weeks now.
great video!!! tried it last night for the first time awesome workout. thanks
This is awesome. Might have to steal this format for my class. Of course i will have to try it first, lol
thanks nate..needed this for my workout
Done this workout quite a few times now and it is yet to get any easier. Great workout guys well done.
Great video. Second video I have done of yours and loving it!! Reading the other comments on here had me cracking up because while I was doing I was in the middle of the workout, I did not even hear the music. Keep it up!!!
Great video! I just subscribed & I will definitely be continuing to watch them!!! Thanks!!!
Great workout, Nate! You rock, bro.
killer workout. thanks alot. hard to push through but rewarding
Incredible!!
This workout very good for all levels .
Thanks my leader
Many thanks, gave me some great ideas
This is what ive been searching for!!
great routine and music.
mint video just getting into boxing got all my equipment and gear and train to this thanks!!
nice flow and technique at the slimmer guy just beautiful to watch . Good job.
Love the 2 and 3 punch combination segment! Damn, your punches (esp the left hook on the 3rd punch) are fast!
Nice jab!!
great workout
DOPE VIDEO IVE BEEN GETTING INTO IT MORE AS A WORK OUT THIS VIDEO IS PERFECT FOR WHAT I NEED GOOD STUFF FAM
Nice work out I train on my own so good motivation thanks👍🏿
This still stands as an awesome workout even after 7 years done 5 minutes of skipping before hand and thoroughly enjoyed it ❤️🔥❤️🔥
Nice! Giving this a go today. This will be a nice change from my basic 1 minute on, 30 second off routine.
Hi thank u for this video. I set up my bag in my garage to train at home to get ready for my first fight in November an this video really helped me get a sweat on. Great video very well laid out easy to follow thank u an look forward to watching more thanks again. Luke Wales uk x
thank you guys.
Wow super work-out
Been cardio boxing since 2014 and these workouts have raised my game for sure. I would always do the 8 Three minute rounds with a one minute break in between for years. The way Nate does it is much harder and also more rewarding when you finish.
thanks man that was a great workout
Great workout
Absolutely killed me! Great workout!
awesome bag work. i got 6 pack just from watching. i love the sound of good hits
I always come back to this work out. This work out always puts me back in shape. Thank you!
It’s the OG of boxing workouts
Superb I need this
thanks for the different ideas. bag work at home alone can get real boring sometimes.
Stil enjoying this awesome heavy bag workout . At the beginning (6 months) ago , i was exhausted after this workout, nowadays because of repetition i do this one easily full power added by heavy bag tabatta. Looking forward to round 2 for some varation. Keep up the good word Nate ! Greetings from Amsterdam
this is real good
Oh god...oh god..my shoulders are gone, can't feel them. Killer workout! Thanks to guys for uploading
Out with a knee injury...can't run or ride...I'll be picking up boxing for my cardio (with less leg movement obviously) found your vid to be very helpful!
Great training video. Just a slight criticism.. the background music is very annoying and distracting. I think the only sound that is needed is the contact of the gloves on the bag.
Agreed. The only music necessary is the beat of gloves/feet/elbows/knees hitting the heavy bag. Make your OWN music
Otherwise, a great video. I often come across proclaimed boxing instructors that I spot as wannabees immediately after a few punches are thrown but these guys at Nate Bower's are the real deal.
Bloop Bloop Bloop Bloop Bloop Bloop Bloop
DoDoDo
Bloop Bloop Bloop Bloop Bloop Bloop Bloop
DoDoDo
Bloop Bloop Bloop Bloop Bloop Bloop Bloop
DoDoDo
Bloop Bloop Bloop Bloop Bloop Bloop Bloop
DoDoDo
Bloop Bloop Bloop Bloop Bloop Bloop Bloop
DoDoDo
Bloop Bloop Bloop Bloop Bloop Bloop Bloop
DoDoDo
Bloop Bloop Bloop Bloop Bloop Bloop Bloop
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No that's you're opinion not criticism, that music helps people keep up with the tempo.
agree with this. The music is very helpful in training my timing.
Always wanted to learn how to workout by boxing...this was fun!!..of course no heavy bag but whatever ;). Thanks for sharing.
nice,man. thumbs up !
Cool workout.
Thanks Nate. This is a nice vid. It complements my shadow boxing routine. Paul - Bradford -England
nate i use this at my gym..im 55 years old and this is awesome..im really enjoying it many people ask now if i used to be a boxer.. and i show them nate bower fitness i started two weeks ago and my punches and stamina are getting way beetter.. thank you guys ...
Great video! Good way to get comfortable in throwing you 1-2s and 3s.. but keep your jabs lower..
havent finished watching but this is good guys. I think I should use this as part of my Cardio workout
Awesome workout for the average guy!
I do this everyday great workout
awesome thanks for that. just tried it out on day one of owning a new bag and gloves. had a bit left in me so did it twice. I dont think I'll wear a shirt next time; I've never sweat so much much ever. Beats running for cardio hands down
Hello man i have heavy bag stand and im practice thanks for the video is really good :)
GREAT QUALITY.TODAY I DID 33 MINUTES STRAIGHT NO BREAKS NEVER NEVER NEVER 2 SECONDS BETWEEN ANY PUNCHES.I HAVE A BELLY AND IM 63 YEARS OLD.IM HOPING ITS A GOOD ATHLETIC ACCOMPLISHMENT.I DONT KNOW HOW LONG I CAN KEEP IT UP.I THANK SWIMMING SPRINTS.I MIX LIGHT MEDIUM HARD THROUGHOUT WORKOUT.MY FAVORITE IS AFTER A HARD SEQUENCE I TRAIN TO RECOVER WHILE STILL WORKING.I DO LIGHT DUMBELLS BEFORE AND AFTER.WITHIN 35 MINUTES OF BAG I WAS SWIMMING.SPRINTS TODAY WERE A LITTLE WEAK.
ONLY MY HANDS ARE SLIGHTLY SORE.
THIS KID IN VIDEO THROWS NICE PUNCHES.
Nice work out... i think hitting a bag is the best cardio
at first glance i really like the workout, i have a punching bag at home and im going to try the workout today :) will come with second opinion on this one
will try this one to loose weight, being doing 2 mins and 1 rest for 6 rounds, this looks better for core, cardio and upper body exercise. thanks !
This workout is awesome. Thank you!
***** Great. Will your app ever be available on Google Play for smartphones and tablets?
I finished (: Tnx for video, subscribed.
Great work Nate, leadership by example. Good videos you put out!!;