Any person doing any form of weight lifting/training will notice as the muscles develop the body starts to stiffen. So it is important to do some kind of weekly exercise to counteract this. I personally have always kept flexible with some kind of punchbag workout.
Click HERE to go straight to The Punchbag Workout.
How does a Punchbag Workout keep you flexible?
The constant movement of throwing a punch will train the muscles not to seize up after a few movements. These movements are building stamina, & with stamina comes power, because it becomes easier to throw punches. The reason the muscles stiffen is down to a thing called Lactic Acids but we wont go into that.
This workout was created by Richie from Fitness 1st Steps who has helped people with all kinds of fitness programs and advice over the years. All via the Fitness 1st Steps website and youtube channel.
← Feel free to subscribe to my channel for other fitness workouts.
The Workout
The workout is a music based workout with voice commands. For 3 minutes per round you will follow the simple commands punching your way to the end where you will get a 1 minute recovery time. If I say 1 – 1 – 2 then you throw a right – right – left or a left – left – right, it is up to you which hand is your 1 and 2. I will then say SWITCH and 2 – 2 – 1 so we will always throw the same amount of punches on each side to keep training equal.
The other commands are simple, when I say STOP you stop punching and put your hands in front of your face in the protection position. Listen to what I say and carry on. When I say HARDER I want you to punch a bit more harder. When we go into SLOW SOFT JABS I want you to just tap the bag slowly and softly because I am giving you a rest.
Where can you get The Punchbag Workout?
The punchbag workout is only available on the Bandcamp website as you can see below. I chose Bandcamp because they do a streaming facility. So if you buy the album you can download and play on your device at any time. But you also have the option to log into Bandcamp and stream the workout from any device.
This workout took 3 months to design and create but it still has a very low price tag of £9. Each round is a different workout as you can hear. Some are power rounds & some are speed rounds, all designed to mix things up to keep the mind motivated.
Once you have done this workout a few times you will learn the moves by sound recognition like you do with normal music. That’s when you can put in better form and try out different punches to work other muscles.
Watch the video below to see me with 3 different punch targets whilst doing round 4 of this workout.
CHECK OUT ALL ROUNDS HERE ON MY BANDCAMP PAGE!
Imagine the below workout on your phone and you are standing in front of a punchbag or shadow boxing at home. Press play and get into the zone. Throw the punches now as you listen and feel how this punchbag workout could push you to your goals. As I said in the video above, there is a very small fee for owning this workout for life.
This whole workout will push you to throw 3,444 punches, but you dont have to do all 12 rounds all of the time. The important thing is you now have a workout you can do anywhere anytime that will keep you flexible and is great for the heart.
Take a look at my other punchbag workouts on Spotify or Apple Music
iBoxingRounds can be played via Spotify or Apple music or purchased on iTunes and many other online music stores.
