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Best Punching Bag Workout For You

Punching bags are more than just essential for MMA and boxing, but before you start with more complicated moves and techniques, you will need to know when and for how long to exercise. If you are a beginner, you will want to improve your stamina, power, balance, and speed, before you start improving the skills. Here are the key points to consider for the best punching bag workout session

First workouts

For absolute beginners, it is mandatory to start slowly and gradually increase the frequency and the duration of the workouts. These free standing bags are also more desirable due to the fact they are optimized for beginners. You should start with 1-3 rounds 1 minute per a round and rest 1 minute between them. Exercising 2 times per week is considered to be for casual fighters only and don’t expect to master the skills if you follow this pattern. Ideally, you should exercise at least 4 times a week.

Prolonging the workouts

After a few weeks, you will need to prolong the workouts. Increase the duration of a workout to 2 seconds and increase the number of rounds. You will want to have at least 5-6 rounds per a workout. While increasing the number of rounds, decrease the time you rest. You started with 1 minute and now you can rest 50 seconds. Then, rest 40 seconds until you reach 30 seconds of rest time between the rounds. Never rest shorter than 30 seconds.

Exercising for boosting the balance and stamina

After a few months from your start, you will reach 12 rounds per a workout. Each one will be 2-3 minutes long and rest time will be 30 seconds. Continue with this workout for a few months and start to implement new moves and new punches. You are not a beginner anymore and you will be able to start fighting in a ring.

At this point, you will have to start exercising the technique as well. The goal is to inflict a punch that will make your opponent unable to respond for a few seconds, so you have the time to inflict more punches. Your stamina is already improved, significantly and your power will follow it. Of course, the true workout will be in a ring, where you will have to defend yourself from an opponent.

Always drink a lot of water

One essential rule is that all MMA fighters must consume plenty of water while exercising. You will sweat like never before and your body needs to have plenty of water inside to make up for the loss. The same applies web in the ring, fighting.


Always follow the slow process we have explained above. By doing this, you will improve all the elements you are going to need while fighting and you will definitely be ready to try your skills versus an opponent. Don’t skip the workouts and don’t force yourself too much. What do you think? Let us know your thoughts in comment section.