Heavy bag

[Killer Kimbo]

Can anyone recommend a good workout on a heavy bag?

Thanks.

[steve_langford]

hit it? :p
....

I like 1 punch sprawl..2 punch sprawl...3 punch sprawl etc up to 10 punch sprawl then back down again.

[Killer Kimbo]

What do you mean by 'sprawl'-like combo?

Sorry mate im new to all this.

[steve_langford]

What do you mean by 'sprawl'-like combo?

Sorry mate im new to all this.

yeah as in.....jab then sprawl....jab-cross then sprawl and so on.

gets my lungs burning lol

[Killer Kimbo]

Lol thanks mate.

What would you recommend for press ups and sit ups?

[steve_langford]

Lol thanks mate.

What would you recommend for press ups and sit ups?

try and involve a medicine ball and pilates ball (big inflatable thing)

http://youtube.com/watch?v=5INKd8yv9A8

[Killer Kimbo]

Thanks mate,much apreciated.

[Rob T]

Lol thanks mate.

What would you recommend for press ups and sit ups?

Do tight-arm and explosive press-ups.

Don't do sit-ups; do crunches, leg-raises, leg extensions, oblique twists, full body vertical extensions etc...

If you're going to do sit-ups, jump guard on your heavy bag and then do sit-ups while hanging off it.

[Killer Kimbo]

Do tight-arm and explosive press-ups.

Don't do sit-ups; do crunches, leg-raises, leg extensions, oblique twists, full body vertical extensions etc...

If you're going to do sit-ups, jump guard on your heavy bag and then do sit-ups while hanging off it.

Ok,thanks,but what do you mean by 'jump guard'?

[Rob T]

Jump up and wrap your legs around the bag. Whether you can do this obviously depends on the size of the bag and the length of your legs!!

[Killer Kimbo]

Lol i'll try it.

Thanks mate.

[simmy]

Dont complicate things mate...build up to 1hr a day 5x per week on bag...frazier and marciano trained this way and they had awesome ko power...Back to basics...

[wagon]

try and get a copy of Bas Rutten's audio mp3 workouts. There are boxing (3min and 2 min rounds), Thai (same rounds), all round fighting (sprawls and kicking, punching), all round workout (body weight exercise circuits)

Bas shouts out combos and you just do them mate. I love em fair play.

http://thepiratebay.org/details.php?id=3438981

found this, they are the dogs. if you find it's getting easier use a weighted vest or something to make it harder