Boxing and Kickboxing rounds on the heavy bag are a truly awesome full body workout.

A core part of any fighters preparation, training on the bags, are equally great for everyone as part of a fitness program….  Guaranteed to provide a full body workout with benefits including:

• Improved aerobic fitness
• Improved power
• Improved core strength 
• BIG calorie burn 
• Improved endurance and stamina

All while learning or improving functional skills including:

• Boxing & Kickboxing technique
• Co-ordination & accuracy
• Self defence skills 
• Footwork and movement 
• Body mechanics

Bag work is also a great way to decrease stress.  You can punch it, kick it, elbow it, knee it and if you own it, you can bite it if that’s your thing!!

This free product from Fight shack comes about as a result of the pandemic lockdown period.  Some of my guys, and friends of mine took to using bags as a way for staying fit while stuck at home, and I had a number of request for advice and tips.

The 10 round bag workout in this free product includes some of those tips and feedback, giving you ideas to keep your workout varied, enjoyable and fun.

You’ll get a printable breakdown of what to focus on round by round and a video clip example of me running through it.  I realised that I can be a bit of a weirdo…..repping combo after combo in an almost zen like way…but even for me changing the focus from round to round is what made the sessions fly by.  Variation and visualisation is key here so I’ve included a loose plan for each round that you follow or improvise around.    There’s plenty of room to let the combo’s go and you’ll be integrating power, accuracy, speed, entries and exits, footwork, and ranges across your workout.

Click through to get started now and get Fighting Fit!!

Fun. Fitness. Functional.

Peace and Love 

Jeff