Ultimate 20 Minute HEAVY BAG WORKOUT Session 4
Video taken from the channel: NateBowerFitness
Ultimate 20 Minute Motivational Heavy Bag Workout
Video taken from the channel: NateBowerFitness
20 Minute Heavy Bag Workout
Video taken from the channel: fightTIPS
Ultimate 20 Minute Heavy Bag Workout Round 7
Video taken from the channel: NateBowerFitness
Ultimate 20 Minute Heavy Bag Workout For Muay Thai
Video taken from the channel: Sean Fagan
Ultimate 20 Minute Heavy Bag Boxing Workout Round 9
Video taken from the channel: NateBowerFitness
Ultimate 20 Minute Beginner Heavy Bag Workout All Boxing Session 2
Video taken from the channel: NateBowerFitness
Time: 45 seconds work, 15 seconds rest. Stand to face the punching bag so you’re positioned about a leg’s-length away. Step backward with your right foot to perform a reverse lunge.
From the bottom of the lunge, powerfully explode up, shifting your weight to your left foot as you return to standing.Before you start your 20 minute heavy bag workout take 20-minute practice, you need to get some basic preparations. Firstly, you need to wear some lightweight dress.
Without the lightweight attires, your movements will be blocked. check out your.A 20-Minute Heavy Bag Workout for Beginners to Add to Your Routine Everyone and almost anyone can throw punches and kicks on a heavy punching bag. But it is not so easy for a beginner to start his regime to combat challenges during boxing workouts.
Here is a killer heavy bag workout, that will increase your punching power, hand speed, and fighting technique. Fighter’s Upper Body Workout: 3min Routine Duration: Ultimate 20 Minute.Ultimate Interval Boxing Series 50 New Workouts-NATE BOWER ELEVATED https://watch.natebowerelevated.com/ Shadow Boxing Gloves http://natebowerfitness.com/boxing/.Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories.
After practicing with the jabs, the next punching bag training routine involved a combination of jab and cross. The jab hand is your left hand. Stand in a fighting stance and snap a jab into the punching bag.Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as.
This heavy bag workout is a great training program for women to get into that want to really start to learn how to hit the punching bag while still burning tons of calories and getting in a great cardio workout. This workout is a more power involved workout that will really allow you to tone your muscles and upper body. Last thoughts.
These fitness boxing workouts for women are a great way to.For beginners, it’s best to take things at your own pace and add to your regular routine gradually. You can start out with basic punches and then start combining them and intensifying your workout. Basic boxing punches include jabs, crosses, left and right hooks, and left and right uppercuts.
The Punch Bag Workout. The punch bag workout is based on a standard HIIT format. You’ll be warming up and cooling down for a minute in total.
Outside of that, you have 9 minutes on and off to balance your rest and your exercise. Split evenly that looks like this: 30 second warm-up; 6x 45seconds on 45 seconds off; 30 second cooldown. It’s a simplistic workout, but you can make it your own however.A brief warm-up of shadow boxing (punching into thin air, using the reflection in the mirror as an opponent), followed by a series of joint rotation exercises, is generally a good idea before starting on the heavy bag.The workout is very simple.
For this HIIT heavy bag workout routine, we will use 8:12 intervals, meaning that you will punch for 8 seconds and rest for 12 seconds. When you are punching, punch as fast as you can so you can perform as many punches as possible in the 8.Start by aiming low on the heavy bag and raise your target as you improve your form. Do 20 seconds on (4 at a time on each leg) and 10 seconds off. Repeat 8 times.
Cooldown: 5 mins *HIIT is any workout that you perform at a high intensity for 20 seconds to a few minutes, then “recover” for a portion of that time.According to McGuigan, the whole-body demands of the sport mean that compound exercises that use the punching muscles are your best bet for a killer boxing circuit. 15-Minute Boxing.
List of related literature:
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| from 100 Deadly Skills: The SEAL Operative’s Guide to Eluding Pursuers, Evading Capture, and Surviving Any Dangerous Situation |
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| from The Black Lights: Inside the World of Professional Boxing |
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| from Bruce Lee: Fighting Spirit: a Biography |
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| from Body & Soul: Notebooks of an Apprentice Boxer |
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| from View from the Summit: The Remarkable Memoir by the First Person to Conquer Everest |
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| from Martial Arts For Dummies |
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| from The Arc of Boxing: The Rise and Decline of the Sweet Science |
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| from Franco Columbu’s Complete Book of Bodybuilding |
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| from High-powered Plyometrics |
150 comments
Can this be considered as enough cardio for us who want to burn some fat
I think these would be better with just instruction and not the anecdotal stuff. Instruction with out commentary is fine
Cheers Nate, that was a good one! I’m pouring sweat after 20 mins.
Where have you been all my life? i wish you make tutorials abut everything. You are a grate coach. my best wishes to you and your team.
Hey dig your workouts. It would be cool if you could keep the combo description displayed? I’m a lefty and I’m having to reference the move or numbers and it’d be cool to see
Enjoying this series Nate. Just curious about the the 4 punch not in the drills.
I really love your Videos. It’s like a quicky. Short but you just cannot resist to enjoy it.
I really love your Videos. It’s like a quicky. Short but you just cannot resist to enjoy it.
Thank you for all your videos! They have greatly helped me a lot at this time. Hoping for more heavy bag workouts in the future. Always looking forward to your work!:)
hey Nate, just wanted to say thanks. I’ve been working my way through all of your heavy bag workouts back to years ago and it’s helping keep me sane while in quarantine and become a better boxer �� thank you
He does realize that 7 rounds, 3 minutes each, equates to 21 minutes NOT 20 minutes right?
Such a dope work out during the perfect time, got absolutely dog shit nothing
else to do besides workout n these videos helping alot keep it up!
Not gonna lie, the Blueprint is hands down one of the hardest workout programs of my life. Sean is very knowledgeable and knows what he’s talking about, 10/10 reccomend.
I feel like I’m starting to say this more and more on your videosthis is a new favourite! I really enjoyed the freedom with moving around heaps. Starting to see my boxing improve so much and everything making sensestarting to get the flow
Another awesome workout. You are my therapy to COVID lockdown. Greetings from England.
Your videos are getting me through these uncertain times. Thank you for doing these and keep up the solid work��
This was a great video, love the quick movements. I recently made a boxing training video as well on my new fitness channel. Check it out if you get a chance, thanks!
Thank you Coach. I literally just finished your first series on Friday and bam you release this. In these crazy times, I really appreciate what you are doing. It is keeping me sane. Stay safe.
Thanks for posting another one, tired of doing tha same one everyday
NateBowerFitness one of the best in this Game. Living legend. Love your workouts. �� Stay healthy and strong
Love the workouts you post! So much help! I do heavy bag workouts four times a week! Really appreciate how you switch it up and also make us put in work:) very helpful bro
This was such a great workout, thank you! I’m going to look up the rest of your videos for more. I got myself a heavy bag to use during this Pandemic, and using it is saving my sanity!!
First time I’ve worked the bag since I was 14. I’m now 51 and loving it. Great sessions Nate! I wasn’t this old I’d be stepping back into the ring!
I see myself getting better and faster after a couple of weeks. Want to keep up with you and not stop for a breath in the middle of the minute workout
You had me at the last 3 min… those jumps ����
great workouts, you really do great work. Thanks to you I can also train even myself.
Best one of the heavy bag series so far. Love the 3 mins round �� ��
Want to work out! Although I’m not as advanced, it was worth a shot
Great trainer with amazing boxing skills! Greetings from Tajikistan
Great combos. Lots of freestyle that I love. Now gonna do a 20 min free style combo
Nate, with those long limbs of yours I reckon you’d have great leverage for a strong deadlift. The same kind of build as Cailer Woolam.
These are amazing. Thank you Nate you’ve really helped me and I will recommend to any friend asking for a workout guide!!!
Question, does anyone else find themselves blinking very often when hitting the bag? Like trying to protect your eyes from sand in the wind or something. I’ve noticed that I do that and I have no idea why ��
thanks man but I’ll stick to your older workouts; too much freestyle for my taste… better suited for advanced boxers who already know wide range of combinations.
50 amazing workoutsNate Bower Elevated https://watch.natebowerelevated.com
These workout videos are truly inspirational. Love ur left hooks! ��������
I was giving myself a excuse not to work out today, than I saw this and was like get your butt up Emilio! Thank you sir.
I absolutely love all your workouts. Thanks for all the awesome ideas!
Super �� coach super boxeur ������ bon continuation ��������✊✊
Just in time for my heavy bag session. Thanks again and looking forward to checking out Nate Bower Elevated!
Marvellous a video marvellous combos and marvellous a trainer thank you
Here is a quick breakdown for what this 20 minute heavy bag workout for beginners consists of:
Round 1:
Jabs and Teeps
Jab, Roundhouse
Cross, Switch Kick
Round 2:
Left Side Strikes
Right Side Strikes
Boxing Only
Round 3:
Alternating Teeps
Jab, Roundhouse, Cross, Switch Kick
Combo Finish W/Check and Kick
Round 4:
Jab, Lead Elbow / Jab, Rear Elbow
Balancing Left Teep Drill
Balancing Right Teep Drill
Round 5:
Power Right Roundhouse
Power Left Roundhouse
Repeat
Do you enjoy this type of Muay Thai heavy bag training routine? Then you’ll LOVE my complete heavy bag training program for Muay Thai called The Heavy Bag Blueprint 2.0 which includes:
100 Muay Thai Combination Tutorials
35 Heavy Bag Drills
30 Muay Thai Heavy Bag Workouts
And a 24-Week Heavy Bag Training Program
If you’re interested, check out http://www.heavybagblueprint.com and use the code “youtube” to save 20% off!
Download my FREE Power Kicking Routine (coming soon) = http://bit.ly/KickingFreebie
Muay Thai guy is loaded with awesome content. I do this workout regularly. It’s great for combat but also a great workout. I do it on my days off to keep
Me sharp.
what do you do when you are tired? on those days you need a light work out?
Hey Nate. Greeting from Colombia. Recently discovered your channel and I love it. Excellent workout. Bum there aren’t enough suscribers!
Thanks for this! A great workout while in quarantine! Shout out from Philadelphia, PA USA
Leave your testimonial here:
http://natebowerfitness.com/review
When you bought that bag did you buy it filled? I just bought the fairtex 6ft banana bag and had to fill it myself!, i really fancy this bag but don’t want the hassle of filling again. Thanks
Just did this in 100 degree plus humidity garage in Florida. Holy shit. Awesome. Thanks for these upload it helps a lot when you are actually doing it too it’s like doing a muay thai class. ������ ������
Thanks so much for posting this I use every time when the gym is empty or when I need a structured work out. Awesome teaching!!!
Honestly, you are a very good and easy teacher to follow. I am getting in shape and learning the basics to go Mauy Thai (dont wanna go like a total slob haha) and you videos are helping a lot.! I must say its difficult for me the round house because i was in ITF TKD but i will get there!! Stay awesome man!
I’m a 43 year s old dad. I was training a lot before our son birth. But after I tried and tried to workout but it was almost impossible to do a 5 or 6 hours a week like I used to do in the past. But when I found your channel a new journey began for me in the world of boxing and conditioning and most importantly fonctional training. Your training and technics are awesome.It motivate me a lot and they are short and effective, more than training at the gym like I used to. Thanks a lot Nate fore the great work you do.
Great video! I think I’ve done this workout about 3 times so far, just about getting there with that balancing teep… Haha perfect practice makes perfect ��
Shame I can only do one thumbs up…
So hello from the UK, and keep up the good work Sean ��
Awesome been looking for a heavy bag workout routine exactly like this
I’m 40 I training in martial arts many years but the last 3 months I follow you and I’m unbelievable fit and explosive.thanks bro,
Any chance of more bag follow alongs? Brilliant…especially during lockdown.
Just did this with a heart rate monitor on. My HR went through the roof at the balancing teeps. Those a a lot harder then it looks, when done right. Awesome workout for threshold / anaerobic conditioning. Massive value, thanks Sean!
Can anyone tell me where online I can buy a bag exactly like that?
looks like you just went from a swim before the workout:D
big fan bro keep it up!!
this was perfect. i also appreciated your calm voice. it helped me to stay focused.
I do this workout 5 times a week it’s great especially because training is closed from the Covid 19 so I just wack on my thai oil and get to work, so thanks so much Kru for the workout
Thanks for the workouts Sean! You’re getting me through Coronavirus in shape ����
The best heavy bag workout training plan…only second to your 15 minute mad rush heavy bag workout Sean….kudos for bringing this for people like us
HI sean. Hope you staying safe and well bud. That bag looks solid is that sand filled at bottom as it looks solid? Cheers.
Great channel man! Question: If my stamina just isn’t there yet: Should I shorten the round time, or extend the break?
Great thing I am using this twice a week and feel big difference in power and endurance
30-minute version, maybe? Maybe incorporate a sidekick to the belly? Good or bad idea? Also, any 2-minute warmup recommendations? Great videos. Thank you for sharing!
Thanks a lot for this! Did this along with the 10 minute heavt bag workout just before it. Feels great! Good balance of focusing on technique while still getting a great sweat in. I feel really fortunate to have a heavy bag in my garage. This, along with some bodyweight and kettlebell routines I can do at home, so much I can do at home to stay in shape! Thank you again!
Love it dude keep posting video I include that in my daily WOD
l only find this channel today & i love it, please keep up the good work, thanks
This was awesome. Thank you for posting. Please post more 20 to 30 min with audio-guidance training workouts with a heavy bag and with someone holding pads. Thanks in advance.
Hi, thanks for your awesome video. One quick question: why are all the bag trainings so short? (15 to 20min Max)? Is it the maximum you should train at home? My usual workouts in my club are 2 hours (with warm up, body strengthening and sparring but still…)
Thanks
why do ppl dislike???i go mauy thai just practing more!be carefull who you dislike if you dislike you will see him in ur dream beating you up!!!no offence ppl who dislike
I would love to see you work with your heavybag program on a XXL Bob instead of a heavybag.. Greetings and much love for your good work
Hey man, im becoming obsessed with Muay Thai, and im starting to study. Im checking in today is day 1.
Been fighting amateur for 2 years now and i still come back to this video when im training at home. Love your vids man
Before the pandemic hit I was taking boxing classes. I’ve been doing your Muay Thai videos at home and I am really enjoying them. Thanks for the great videos. Stay safe
Can’t wait to try this one! Love your stuff and thank you for helping keep us sane with your awesome work outs Coach Bower. Stay safe during these times and hope all is well!
Thanks so much sirespecially awesome to have since the quarantine-this workout is perfect!
Just wanna say thank you so much for your sharing your knowledge
I’ve been doing Thai boxing since 1990, this was one of the best Thaiboxing workout on the bag that I’ve seen.
Thx again Sean. Felt nice to hit something during these weird times. Lol You’re the man cool guy✊
Sean Fagan, Your videos are awesome! I’ve trained in boxing & MMA for years but your videos are a great help to me! Keep up the good work! Will be buying Heavy bag Blueprint very soon! How do you use weights? I always tried to get really big but I find it a hindrance now. Any advice for weightlifting?
Thank you I am working out with this because I cant go to gym because of Corona.
Wow. This is amazing. Training for 2 years, and this is perfect for my basement. Thank you for no background music.
I just love Muay Thai and am glad I found you… As a old martial arts athlete (Jukaido, taekwondo and kick boxing) and we are talking about 20-25 years ago, I am seriously thinking about getting at it again and Muay Thai as been in my mind for a long time. I have a really busy life with my business and family so I will practice this art in my garage with you as a online trainer. Thanks for the great inspiration and videos ����
Is that a super teardrop heavy bag or a regular one? it’s kind of hard to tell in the video.
Hey Sean, big fan of your videos. Out of curiosity, how many calories do you think are being burned with this routine, and also with the 10 minute routine?
Is there a reason why you used the teardrop bag vs the long one?
Wow, great shit!!! I’m definitely grabbing the blueprint after how amazing this workout is!
I’ve been practicing to this video alone whole 2019 and I’m still doing it at 2020, thanks for this amazing video and I look forward to more drills at home videos.
I’m having soreness in my inner thighs maybe an advice video and that. Love what you’re doing man!
Fantastic Workout and great way to help me knock off some ring rust! Thank you Sean
Sean…. Awsome vid! After 3 years with muay thai, this drill…. still f me up. After month using IT… Great progress. Greets form Poland.
Hi Sean, this is incredible. just a small question. does it matter if I use the pear shaped bag or the cylinder bag?
This is one great workout and especially with all them kicks at the end. Thanks!
It’s great not to have a real job until your 60 and you have no retirement!!
Great Video! Loads of fun to follow along:D
Could you maybe make a Video where you show us how muay thai fighters stretch?
Love the videos, Nate! Started hitting the heavy bag in my garage ever since the pandemic started and I’ve used your boxing vids throughout it all! I’ve seen frat improvement in my cardio and definitely have lost some fat! Appreciate the vids!
there is literally no excuse for gaining unhealthy weight during this quarantine when you have beast mode workouts like this available for 100% free. thanks nate!
Thanks Nate for posting these workouts. I’m a purple belt in Jiu Jitsu that loves to learn boxing and train. Your workouts help me keep my cardio at a high level when I’m off the mats and only have time to train at home with the heavy bag and solo drills, Oss
Trying to work off this corona weight and get back down to my normal heavy weight shape.
Awesome workouts Nate. Got my first heavy bag 7 weeks ago due to the lockdown. Loving it. Massive thanks.
Dude I love these workouts!!! Found them about 6 months ago and now they are part of my workout at least 5 days a week. Keep doing your thing!
Started at 351 Monday, I completed 30 min HIIT ROUND 1 Monday and ROUND 2 Tuesday.night. I’m down to 344 and feel tighter. These workouts are fun and you actually look foreword to the workouts
I went to a boxing gym regularly for three years, and finally had to leave to save on monthly expenses. Thank you so much for these awesome workouts that are easily done at home, with or without a heavy bag. Super grateful to have these and love the variations, really helpful for stress relief and even more so given the stay-at-home orders.
Hi, I have not used the heavy bag for a long time. I am 60 years old, live in Mexico City. I am up to round 7, have lost 3 kilos so far and need to lose 10 kilos.
great work out and easy to follow. I am now addicted to this training.
Congratulations
Love this it’s kicking my ass but I keep coming back. Thank you
Hi Nate, amsterdam back again after unfortunately a few months off, you got me right back into it! Keep them coming coach! Greetings from The Netherlands
Thanks Nate for this awesome workout!! I just got done with this one and feel great at 7:00 AM 11/14/19
Nate is the best! His workouts are epic and more importantly challenging and varied. I cancelled a $170 a month CF membership and haven’t looked back. If you haven’t tried one of Nate’s workouts WHAT ARE YOU WAITING FOR???
Hbag is much better directed like this than off the cuff alone. nice workout
Love it! Have been doing ur 30min hiit now am going to add this one to my load
I love following these workouts. They keep me motivated to keep hitting the bag. Really awesome stuff!
Why are you always heel toe stepping? I’ve always been told to stay on your toes. Being flat footed makes you more vulnerable to hinder your balance. Any input would be great. Thanks.
How many times per week would you recommend doing these workouts for maximum results?
Incredible session Coach Nate!: ) Fantastic work as always and thanks again for all that you do!
Man, been itching for another one of your heavy bag workouts. I think I’m addicted because I just got my heavy bag fix. ������������
I’ve been following your bag workouts for over 6 months training 2-3 times a week on top of my class training. I do kickboxing so mix up the combos with kicking as well. Keep up the great work! You have the best boxing fitness out there.
After one of the sessions I had some weird pain in my left elbow or actually just below the elbow. Where the forearm muscle meets elbow. Didn’t work out for almost 4 weeks to let it heal. Did punching bag workout today, it hurts again �� What it might be, will I ever box again? Anyone?
Thank you so much for your Boxing sessions greetings from italy
Nate’s Hiit workouts are the best on the web, period. Awesome heavy bag workouts. I’m a working professional and can only workout an hour a day. Nate’s 20 and 30 min heavy bag and hiit workouts allow me to get in good workouts during that time changed my workout regimen completely. I ran my first 5k and did it with the conditioning I got from these workouts. Just bought the shadow
boxing gloves as well!
I am so into these sessions. Every since I came across his videos, I have been motivated to workout on heavy bag. It helps a lot with stress etc! Thx Nate!
I subscribed and doing these workouts every other day between weight training for great cardio. Love hitting the heavy bag with Nate! The commentary is motivating. Just when I feel like I’m exhausted always get what I need to hear.
This is an awesome workout. Although a rather shit idea was trying it right after a leg workout.
Absolutely love your videos. I’m so motivated after watching them that I can’t wait to hit the bag!! Thank you… Keep them coming.
DONE TODAY. After 100 jumping Jack’s and 20 min of shadow and core. Now finishing up with 100 burpees in 10 mins. Thanks Master Nate
I found your channel about 2 months ago and literally do them 5-6 days a week! I dreaded working working out before, but this makes me excited about working out every day! My goal is to become lean and shredded. I’m not a boxer, but I still follow your every word. Keep on keeping on!
Thanks Nate another great workout. 5/2/20 boy its hot in my garage now… Haha love it
Sunday early morning workout… #letsgo Great workout coach!!!
Incorporated these drills into my last work out. The video might be 6 years old but I really enjoyed it. Keep up the good work ��
I’m trying this for three months: day 5 no big changes so far
I’m trying really hard not to question why he is shirtless…
i know the answer lol
I will be doing this next week for sure. Thanks Shane great work. ��������
Ik this is very late, but thanks shane for this wonderful workout. It works great for pumping that heart up and keeping in shape��������
That’s a awesome bag workout sir I be using this in my classes
Hey Shane, thanks for your awesome videos. As a former competitive thai boxer they’re always an inspiration for me. Greetings from Germany
bare hands is better guys in the streets you won’t have any gloves or bands
I am doing 2 min boxing 4 sets same thing but with karate and kick boxing
https://www.health-yogi.com/paulo-dybala-latest-diet-plan-and-workout-routine/
PUH!
I runned 3 miles, did 30 push ups, 30 knees to elbows, 20 pull ups and than this. I am so done.
ps: sorry for my english
Yo I did this exercise as soon as I saw it ( I’m just a beginner learning on my own via YouTube n other friends I’ve meet but I don’t have lik a real homie that boxes
I’m so good I can use 500 calories simply by breathing in 100 mL of oxygen.
Shane, does it make a difference if you do this outdoors and does the heat of the atmosphere make a difference?
Shane the type of coach to make you puke on your first day. Good on you.
THANK YOU SO MUCH FOR ALL YOUR HELP AND BEING AWESOME, TRIED THIS TODAY, IT IS SO GOOD TO SEE YOU HAVE PROGRESSED SO MUCH IN VIDEO QUALITY AND WORK, AND YET YOUR OLD TECHNIQUES STILL HOLD MERIT
Just got my new heavy bag in today….pray for my groin im going in LOL
I had to simplify the mitts to high mid and low to make it easier for myself
What’s the right height for a heavy bag
I usually swing the bag to hit the uppercuts and is 3 minutes for begginers
How many times a week to do this workout? And how long per session