Watch Intro Video


Get Fighting Fit!

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 


Course curriculum

  • 1

    Get Fighting Fit Intro, Welcome and Course

    • Introduction

    • Safety briefing

    • Boxing Rounds 1-10 Themes and Advice PDF

    • Round 1

    • Round 2

    • Round 3

    • Round 4

    • Round 5

    • Round 6

    • Round 7

    • Round 8

    • Round 9

    • Round 10

Let's mix it up!


Working the bags can lead to habits - often working a specific punch, kick or short combo, but why limit yourself and make it a chore by doing the same thing over and over! This 10 Bag work out is about working a variety of combinations, footwork, and distances across your rounds but pick one or two themes to work on each time. How many times have you practised form and structure over and over and then not been able to find your technique in the chaos of sparring or fighting? You will find here some ideas with notes and themes to work into your bag workout for variation and as part of your training and/or fitness program.


Jeff Bleathman

Hi, I'm Jeff Bleathman
I'm a coach of over 30 years experience across multiple sports including swimming, rugby and martial arts.

My passion has always been martial arts and fight training and I have continually cross trained to find what's truly functional.

I established Fight Shack in 2016 after a lifetime of combining a busy professional and family life with contact sports, fitness and conditioning training, and coaching. There has been so much fun along the way - mistakes have been made and its been exhausting at times - but hugely rewarding. Fight Shack Online is my way of bringing some of that experience to you to help with your training, motivation and achieving your goals.

I’m a Black Belt under Guro Bob, and a pioneer of his incredible 4D system. I'm also a Level 1 coach in Combat Submission Wrestling under Coach Erik Paulson, Blue belt in Judo under Paul Jones School of Judo and part of the Legit Pro Wrestling Catch Coach License program under Coach Chris Crossnan.
Feel free to contact me if you have any questions here:

Developing a world class Jab

  • £12.99

    £12.99Developing a World Class Jab on the Bag

    Bring your boxing combinations to the next level by focusing on 7 key jabs to develop a world class jab. Available at a special price for a limited time.
    Buy Now

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Online Disclaimer

Online Disclaimer 

I am aware of my own health and physical condition, and having knowledge that my participation in any exercise program may be injurious to my health, am voluntarily participating in a physical activity. 

Having such knowledge, I hereby acknowledge this release, any representatives, agents and successors from liability for accidental injury or illness which I may incur as a result of participating in the said physical activity. I hereby assume all risks connected therewith and consent to participate in said program.