An Intermediate Heavy Bag Routine
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- Опубликовано: 30 сен 2024
- In this video, Everlast Nutrition Fitness Trainer Mike Gales will show you an intermediate boxing bag routine that will get you into great shape in no time. Burn fat and lose weight while having fun learning to box! Never hit a heavy bag before, then this video is perfect.
Hitting the heavy bag is a great way to lose weight, burn fat, and get muscle tone.
Hitting the heavy bag is also great for your mental health as it offers a way to de-stress and blow off steam.
Hitting the heavy bag can also boost your confidence as it teaches fundamental self-defense skills.
Looking to get in the best shape of your life, then look no further. Try out this routine and you will not be disappointed.
After you have mastered this one try the Intermediate Heavy Bag
Routine
• An Intermediate Heavy...
Want to learn the basics of boxing...
Proper boxing stance;
• Boxing Stance (A step ...
How to throw a jab;
h
Also, take a look at...
Heavy bag basics;
• Learn the Basics for a...
The heavy bag for advanced calorie burning;
• Advanced Heavy Bag Rou...
Heavy bag basics;
• Learn the Basics for a...
The heavy bag for a beginner;
• The Heavy Bag for Begi...
The heavy bag for advanced calorie burning;
• Advanced Heavy Bag Rou...
Want to learn the basics of boxing...
Proper boxing stance;
• Boxing Stance (A step ...
How to throw a jab;
• How to Throw a Jab (A ...
How to throw a cross;
• How to throw a Cross i...
How to throw a hook;
• How to Throw a Hook in...
How to throw an upper cut;
• How to Throw an Upperc...
How to wrap your hands;
• How to Wrap your Hands...
2:58 "and now it's all mind over matter, and if you don't mind then it don't matter" I like this phrase :)
Me too...and I tell myself that when the going gets tough.
Thanks for watching and commenting : )
I didn’t know frank castle taught this
Hahahaha .... I should have worn my punisher t-shirt 😎😎😎😎
I appreciate the videos, & you've made some great ones, but I'm kind of confused, in this video, you're punching from a semi crouch, & the punches to the "head" as in "jab, straight" all land at the height of your chest, or shoulders at best. Was that for fighting very short guys?
Your "hooks to the body" look almost identical to the uppercuts, with your upper arms appearing to be almost vertical, & hitting the front of the bag. Did you mean to say "shovel hooks"? Thanks.
You have a very good eye ... it’s because I’m only around 6ft yet over 200lbs and I often box people much taller than myself and like mike Tyson or joe Frazier I keep a slight crouch to make myself a smaller target and to get underneath my opponents shots. Also the studio where I filmed this video had a very low ceiling and the bag was about a foot lower than I would like 🙂
Round 5, your cross keeps dropping every time you throw it, work on throwing it directly from under your chin.
Your overall technique needs work.
Fellow boxing coach here. Hope you ok with these notes.
You have a great eye and you’re absolutely right. There are more recent videos where I explain that I had just tore my shoulder right before these videos and I developed some bad habits trying to compensate. I am always grateful for other coaches offering there advice, it’s the best way to improve. I thank you for commenting and for watching 😎😎🙂
I think this video is more cardio and fitness workout than a technique workout. Look at the video for what it is, not for what you think it should be.
@@fightyourwayfit i can relate to that, hope ur doing better now.
@@kevinar7837 if my notes did not add something, they surely did not take away anything, everyone needs a form critique every now and then.
@@FiTSplitz sure, but I dont think it was supposed to be a technique video. Anyway, it is what it is.
My speed has improved sooooo much with all your videos
awesome ....imagine how fast you will be six moths from now : )
Everlast Nutrition can you do one on how to Improve speedbag work for beginners
We have a " how to use the speed bag video"
ruclips.net/video/fKp-1rx9wVs/видео.html
But i was also planning on doing a video with a complete speed bag routine for beginners. I also think that by the end of this week there will ba an article "hot to use the speed bag" on Everlastnutrition .com with some tips that may help ; )
Speed is important, but you have to use your head, you gotta think and learn your enemy
New subscriber. Your videos are so simple and concise and to the point. Thank you for these, definitely deserve more subscribers for sure.
I have a question. Just got a heavy bag and have been doing the beginner bag session video for about 2 weeks (pretty much every other day or every two days). If i'm moving up to this intermediate routine, how often can I do this routine? Should it just be every other day? Can I do it daily?
Thank you for subscribing and for commenting;
That will always be an individual preference. I prefer to hit the heavy bag every second day to give my joints a little break but if you find that your joints feel great then have at it : ) doing that intermediate routine every day will have you getting yourself into phenomenal shape in no time : )
I've worked out on traditional heavy bags ruclips.net/user/postUgkxp9-sf95nqfjey-uyzxUzQ7m9MXRPK1BE a spherical stuffed "wrecking ball" bag, and now this thing. What I like about it is that it has the heft to stay largely in place so I'm not chasing it around. It's tall enough to allow for headshots and body shots, but it's short enough to give an uppercut somewhere to land. I'm very happy so far. Filling it was a bit of a cluster. For top-offs, I've learned that you can screw the supplied nozzle onto any basic plastic water bottle. I can't speak to durability as I've only had it a week.
Thanks for watching. It’s always terrible when someone steals one of your deliveries. Glad you were able to get another one. That was a great gift for your husband 😎😎😎😎😎
I know that youre supposed to exhale with every punch, but how should I breath during those sprints?
thanks for commenting;
It will be impossible to exhale with every single punch during these sprints...yet you are also not punching with full power with every shot either. I take in a quick deep breath and then exhale with shorts bursts as i throw the punches. I know that sounds weird and it is difficult to explain through text..but i think i will do a video all about breathing as i know many people probably have the same question... thank you : )
I have done the beginners workout for a month now. I feel comfortable enough to try this intermediate workout. A quick thank you, I feel fitter and stronger due to the various work out routines I have seen from you. Will continue to the advanced workout when I feel ready.
That’s so awesome! I thank you for giving it a try 😎😎😎
I am 55 years old and only managed 100 punches of the first 4 rounds stuffed but really felt good during and after
Thank you for giving it a try 😎😎🙂
Hi - do you think a kid approaching 16 could do this kind of training?
Absolutely. Most of the greatest boxers in the world began this type of training when they were much younger. I thank you for watching 😎😎😎
Alright intermediate time starting the first workout now
Thank you so much for giving it a try😎😎😎😎😎😎
Plz reply Punching bag average weight??
Thanks for commenting. I think this was an 80lbs bag which is the average weight for a heavy bag.
Thanks Mr. Mike , i'm done with your video for beginners , it was very helpful for loosing weight .
Thanks for trying it out 😎😎😎😎
Did six rounds but at 2 minutes per round as I was strapped for time. This felt good. Will be making time for the 3 minute rounds next time around.
Awesome!!! Thanks for trying it out 😎😎😎
I am at some other for 2 months I don't have heavy bag Can I still do this while shadowboxing?
You absolutely could. Thanks for watching 🙂🙂🙂😎
@@fightyourwayfit I tried doing this as shadow boxing it is very difficult because in heavy bag actually heavy bag recoils back and helps us to bounce more punches( As you say boxing is a sweet science so Action /Reaction phenomenon works here ,bags helps to throw more punches)
Anyways I did first 4 rounds while shadowboxing and did 10 min free style shadow boxing with footwork to complete the workout
Sir ... Does it burn fats from chest and belly in punching bag excercise
This routine burns fat from everywhere including your chest and belly. Thank you so much for taking the time to watch😎😎😎
@@fightyourwayfit ❤️❤️👍👍
How many pounds is your heavy bag?
Thanks for watching. I can't remember off hand if this bag was 80 or 100lbs. (it has been a while since this video) but optimally the bag should be half of your body weight and I'm 200lbs...so 100lbs would be perfect...yet even if it's a little bit lighter, it's not the end of the world...it may just be a little tougher to keep under control. I thank you again for watching and commenting :) 🙂🙂🙂🙂🙂🙂🙂🙂🙂
Im a beginner
Are these puches just fast ???
Or i just through strong punches ?
Thanks for commenting;
They are meant to be thrown fast and at medium power. What they will do is get your body used to making that certain movement of punching as well as build your speed and stamina :)
Which bags is this and does everlast still sell it ?
It’s a very old bad that I got at a yard sale. It’s great because it’s soft leather. I doubt that Everlast still sells it. Thanks for watching 🙂🙂🙂
Mike, you're so right! Those hooks to the head really did test my shoulders. Yowza!! Awesomeness! Thanks for the vids.
Thank you for giving it a try : )
Rounds 1 and 2 look identical to me.
They are very similar except that you will throw two consecutive punches in the second round. Thank you for taking the time to watch😎😎😎😎
So before i ask u anything, thanks for the great videos and information. This is by far the best boxing channel ive come across.. my question is about my heavt bag. I have a 100 lbs bag and its one of those old school ones with 2 lines of stitches running down. Im scared i might rip them in time. Could u put up a video of duct taping the bag, or if that is a good idea at all?
Thanks for commenting;
and my answer is YES ...I love duct tape and I use it for everything. I've been in quite a few boxing gyms in my day and I'm sure each of them must have had at least one bag that was covered in duct tape. The tape is such a cheap, easy and honestly effective fix for small tears in the bag or in your case reinforcing the stitches. If I come across an old beat up bag, ill definitely add a duct tape restoration feature to a video...in the meantime, you can get your self a roll or two and just reinforce the parts you think might rip. The duct tape usually sticks to leather or synthetic leather quite well so i don't think you'll have any issues fixing up your bag :)
i already doninated the begginer. im starting this one right now. thanks
awesome..thanks for trying it out : )
I did this about 3 times and by the 3rd round my back starts to kind of hurt it feels like a pull. Is it normal or does that mean I am doing something wrong. Thanks
Thanks for watching. It shouldn’t be hurting you. A common cause for that is your torso maybe leaning too far forward when you throw the lower punches to the body. I would try to replace those rounds with straight punches higher up on the bag to the head. If you are able to do all the rounds and have no pain, then you’ll know you might be leaning too forward and putting stress on your lower back. 🙂
Would you recommend your heavy bag training routines for someone using a hydro bag?
Yes absolutely .... you may even get a better workout as the hydro bags really absorb the impact of your punches. Give it a try and let’s us know how it worked out. Thanks for watching and for commenting 😎😎😎
Can you please make Training Routines for MMA Striking/ Kickboxing/ Muay Thai?? Please i need your help!!
I am definitely going to. I want to have a great professional kickboxing teacher that i know, assist me with the videos and i will have to film them in early 2018 when he is available : )
Everlast Nutrition Thank you very much!!!
Thank you. Very helpful for me !
Thanks for taking the time to watch 😎😎😎😎
Would this intermediate workout replace the beginner workout, or is it a good idea to alternate between the two? Or maybe do one after the other?
Thanks for commenting;
Once you are used to the basic punches from the beginner routine then i would replace it with the intermediate routine.
Once you are ready for the advanced routine i would alternate that into your training. So let's say that you trained 4 days per week...then i would do the advanced on day one and the intermediate on day two, the advanced on day three and then finish with the intermediate routine on day four.
IDK
great video. thank you for your time and effort much appreciated
Thank you for the great comment : )
I know that this routine and the advanced one are good for burning fat. Will they also help me build muscle?
Thank you for commenting;
The routines are great for cardio, endurance and muscle toning but honestly, to really see significant muscle growth you would need some resistance training (with weights or bands for example) :)
Should I also apply this routine on my Bob XL dummy (I don’t own a punchbag) or do you suggest any other routines? Thanks in advance!
Sorry I was away for the past few days. You absolutely can apply this to the bob xl. You can follow this routine verbatim. The most important thing is to simply keep those hands moving. I thank you for taking the time to watch 🙂🙂🙂🙂😎
Fight your way Fit Thank you for your help! 👍🏻
I really do wonder if you have professional background you look so natural boxing, Subscribed great content. :D
Thank you for watching and for subscribing : )
Thanks for the Routine. Any Warm up Exercises before i jump into the Routine?
Upper body warm up routine boxing of two guys one black in the ring is really good
Hi. Cant wait to start this after the beginners workout. With this workout, whats the deal with footwork, since we cant see ur feet. Do we rotate heels in the sprints when throwing the power hand hook, str8, uppercut?
Thanks for commenting. You still want to use your legs and core to punch yet it’s not feasible to fully rotate your feet while doing the sprints 🙂
I'm a little worried about my footwork during this routine. Is it a priority to have proper footwork?
Thanks for commenting;
I wouldn't worry about it, the most important thing is to have fun and to simply keep your hands moving as you keep your heart rate up.
suscribed!! great videos useful advice on technique. how heavy is the bag in the video?
Nana Ofori thanks for watching ... that bag is a little light for me, I think it's 75 lbs .... my usual bag is about 100lbs as a bag should be about half of your body weight :)
Hey, Mike! First time "boxer" and I have absolutely loved your videos: very clear and easy to understand. When you throw a jab or a cross, you are in the boxing stance, but what about your hook and uppercut drills? Do you make your shoulders parallel to the bag or do you still keep in stance?
dionynsus78 first off thank you for watching :)
Next it may be hard to tell with the angle of the camera but my left foot is always out in front for all the punches including the hooks and uppercuts ... that way you will always be able to rotate your core to produce some significant power :)
you said to do this intermediate routine for 1 or 2 months, but how often? can i do it daily?
Thanks for commenting , I would recommend doing this perhaps 3 days per week ... doing it daily may be a little strenuous on the joints in the beginning 😎😎
How far back do you bring your left hand in the double jab? Like once you connect the first jab, do you pull it back all the way to starting position? Or is it half way?
Great question;
That depends on the fighter. Some will bring it back only half way while some others bring it all the way back in., the further your bring it back in the harder the second jab will be ...but it will also take more time. I personally bring it about 80% of the way back in. That's something you will have to experiment with and see what feels most comfortable for you. If you are new to boxing then definitely practice bringing it all the way back in for now : )
I sweat more in this exercise than the beginner part, the heaviest part is the last one with 5-punch combo but I can just slow down and make it to the end. It feels awesome. I'll try the advance after I feel more comfortable with the beginner+intermediate.
I thank you for trying out the routines and just stick with it and you’ll be flying through it in no time 😎😎😎
Is it ok if i did the workout under 2 mins so i can get custom to it then lead up to three minutes?
Thanks for commenting;
absolutely it's ok... the most important thing is that you feel comfortable. Don't worry, your endurance will come in time and soon doing three minutes will be a breeze for you : )
hi, do you switch stance in every round?
Great question. Most people will lead with their weaker arm and keep their more powerful arm to the rear. For example, i lead with my left hand because i want to keep my stronger right hand further away from the bag to deliver more power and i usually don't switch stance...but if you feel more comfortable switching stances every round then go for it : )
Heavy bag work out
thank you so much! did this and I already feel better about my punching technique :)
Thank you for watching : )
what is the difference between round 2 and 3,i feel they r the same?
Thank you for watching and commenting;
Perhaps it is the angle of the footage but the hand position is different for rounds 2 and 3. In round two, for the uppercuts, the palm of your hand is facing toward your nose while in round three the hooks to the body, the palm of your hand is facing the side of the heavy bag.
Hope this clears it up a little bit.
Pretty hard to properly turn your feet over with these sprints.
It’s not necessary to move your feet too much while your doing the sprints. You could just stand in place and let your hands go 🙂🙂🙂
Thanks for commenting 😎
Would have been nice to see if he could have kept the intensity up for the full 3 minutes instead of what they showed.
The problem is that it would have been close to a 30-minute video (which most people on you tube won't watch) But you are right in the near future we will post up some full-length workouts. Thank you for your input.
Sir can you please tell how to keep our legs position
Sure, I have a video on this channel all about your proper Boxing stance, and in that video you will see exactly how I position my feet. I thank you for commenting 🙂🙂
Thanks for the video, i have started this routine for 2 days, and i feel my pinky and ring finger hurt right after the hook to the body and hook to the face sprints. I just wonder if it is normal for beginner or not.
And once again, your boxing videos are really helpful, many thanks.
Thanks for commenting;
You really shouldn't be feeling it on the pinky finger or ring finger when you punch. The most common cause for that is usually because the gloves are not fitting properly or are not heavy enough for you, if you're a big puncher.You may also try angling your wrist so that it is more parallel to the ground so that you are making most of the contact with the knuckles of your index finger and middle finger.
But if you have access to another pair of gloves you may want to just switch them for a workout or two and notice if that makes any difference.
Wow, thank you for your quick answer, i will notice these things you have mentioned above.
Have a good day.
What kind of bag are you using in the video
Thanks for commenting;
It is an old vintage 75lbs leather bag... I don't think everlast makes these anymore (probably not for like 30 years) but ya might find one on ebay
If you type "old leather everlast punching bag" on google images you will find a ton of them : )
great video ...what do u mean by bounce those punches of the bag to save the wrists..??? plz explain
Great question;
Many people have a tendency to want to push their fist through the bag, and that will put a tremendous strain on the wrist joint. What i mean by "bounce off of the bag" is what is referred to as "snapping your punches" which basically means to return them to the start position as quickly as possible. You are looking to impact the bag with your punch but not to push so deeply into the bag that it causes your wrist to absorb all of the impact. I think there is a video on this channel on how to use the heavy bag that will explain this further. Thank your for commenting : )
Everlast Nutrition I wish I found this earlier today. re-injured an old work injury. wrist popped loud when working heavy bag this morning.
ouch :(
I would then definitely give your wrist a little time to heal. If you continue pounding on the heavy bag you may make it worse. If you have a double-eneded bag you could switch to using that and if not perhaps just stick with some shadow boxing for now until your wrist feels better.
Everlast Nutrition thanks for the reply. I will definitely do that. Pretty sore and little swollen today. ps, great videos. I swear by em
👍👍👍👍
Thank you for taking the time to watch😎😎😎😎😎
thanks
I think I'll do this after doing the beginner a week or 10 days.
That would be awesome. Come back and leave me a comment and on whether or not you like the routine. I thank you for taking the time to watch 😎🙂
I will. Thanks for providing the exercise. I'm definitely getting a proper boxing gloves for protection first.
I'm not sure if you respond to comments, but I've been using a pre filled bag from everlast for the longest time, my wrists are jacked
Great workout but I need help with my feet pivoting. Lower body twisting but not my feet, is this normal or because me throwing a combination that I'm not fluid enough
I dont want to loose weight but gain muscles! Is this a good exersice to gain muscles?
hitting the bag and boxing in general calls for repetitive motion, there is no doubt that it can increase your explosive power and help your existing muscles look more toned and defined BUT if you are looking to gain new muscle...you would be better off with some resistance training (like lifting weights).
You could definitely keep this routine as part of your training but if you really want to see some noticeable new muscle then you will also need to add some moderately intense resistance training.
Stay tuned to the youtube channel because over the next few months we will add some videos that will be all about gaining new muscle.
+Everlast Nutrition thanks for the ansver
Everlast Nutrition what's considered moderate weight training
mpj 1780 for those reading this, moderate weight training, maybe mastering being able to lift your body weight?, as in calisthenics with perfect form, push ups, pull ups, leg raises, even the more advanced body weight excersizes.
So are we switching hands at the halfway mark of the round for the combos, or doing a'3 minute round each side?
Your videos are awesome
Thank you for watching : )
I'm 62 good workout !
Thanks for trying it out : )
I have never in my life seen such a 'small heavy bag' lmao
my favorite video
thanks : )
Hi Mike, I noticed you live in Canada....do you ever get to Seattle? If so would love to meet you and get some insight coaching as I'm just getting started, I've done beginner bag work out for about a month and would appreciate any tips!
Thanks for commenting;
I live in Montreal, which is on the east coast. I once in a while I make my way to NewYork, Boston or as far south as Florida but unfortunately, i don't often get out to the west coast.
but if you ever have any questions, you can leave me a new comment on any video and I would be happy to answer them for you :)
You are making a great choice to start using the heavy bag as a workout... its fun and it definitely produces great results.
Great thanks. I've been watching the basic for the heavy bag and I just don't know if I'm properly throwing the punches. I've tried to video my self but can't seem to make my punches look like your technique. Not sure I want to move on to the intermediate workout without having the basics down. Any suggestions? This is a great workout and I've been doing it for a month and feel great, good sweats! Left shoulder (right hand dominate) is pretty sore so I do rest and do the work out every other day. Really appreciate the help Mike!
I would recommend you do the workout every other day and on the days where you don't hit the bag, you can do the shadow boxing routine that's on this channel. That will also give you a sweat while you rest that lead shoulder.
If you know how to use Dropbox...you can upload a quick video of you hitting the bag and post the link here... ill check it and be able to quickly tell you how to sharpen your technique : )
Thanks Mike, I'll upload a video tomorrow.
Mike all links are to the beginning heavy bag workout.
What's the use of the first round?
hi.. what is the length n weight of the bag ?
😂
I did it completely fine in my first attempt yesterday's evening but I feel very less energy in today's morning workout I had to cut it little off. Can I do this 5 times a week.
Thanks for trying it out I would say that perhaps 5 days a week may be a little tough on the joints. 3 days per week would be grearv😎😎😎
Not really imprest. He doesnt sttraight his arm when he punches
You don't straighten your arms when you throw hooks and uppercuts, knucklehead.
@@seamorgh21 who said anything about hooks and uppercuts? Dumbass you do when you do jabs or STRAIGHT punches
@@seamorgh21 its called jab Straight for a reason.