Boxing Workouts: Test your Conditioning with Heavy Bag Intervals

This boxing workout from STACK Expert Erick Avila will test your strength, agility, coordination and endurance.

Boxing is a favorite off-season workout for many NFL, NBA and MLB athletes. Russell Wilson, Dwight Howard and Adrian Gonzalez are among those who like to show off their boxing workouts on their respective social media platforms.

ESPN once ranked sports that are most physically demanding, taking into consideration several factors, including endurance, power, agility, hand-eye coordination and durability. Boxing came out as the most physically demanding, beating out ice hockey, football and rugby.

So if you want to challenge yourself, test your conditioning with heavy bag boxing intervals. All you need is a bag, gloves and some wraps to protect your hands. This interval workout will put your conditioning to the test.

Guidelines

The workout consists of 5-second intervals of throwing combination punches and 10 seconds of active recovery for a total of 3 minutes. Take a one-minute break before starting your next round.

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Do the combination punches with full speed and power while maintaining good technique. During the active recovery phase, circle the bag and practice slipping punches. In a real fight, if you're not punching, you have to worry about ducking, dodging and rolling an opponent's blows.

The punching intervals will put your anaerobic energy system and power to the test, and the active recovery will test your agility and stamina.

Do each interval listed below, then start over if you still have energy. Do as many rounds as you can. Remember, pros train for championship fights that last 12 rounds total. See how well you stack up.

RELATED: This Boxing Workout Will Get You in Shape for Your Sport

Heavy Bag Boxing Interval Workout

Round 1

  • Straight Punch Intervals (Jab/Cross) - 5 secs
  • Active Recovery (slipping punches) - 10 secs
  • Repeat for a total of 2 minutes
  • Rest 1 minute

Round 2

  • Hooks (left & right) - 5 secs
  • Active Recovery (slipping punches) - 10 secs
  • Repeat for a total of 2 minutes
  • Rest 1 minute

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Round 3

  • Uppercuts (left & right) - 5 secs
  • Active Recovery (slipping punches) - 10 secs
  • Repeat for a total of 2 minutes
  • Rest 1 minute

References:

Orlando Magic workouts: Orlando Magic players are boxing to stay in shape. (2011, June 18). Retrieved November 10, 2015, from http://articles.orlandosentinel.com/2011-06-18/sports/os-orlando-magic-boxing-workouts-061920110611_1_todd-drespling-boxing-workouts-orlando-magic

ESPN.com: Page 2 - Sport Skills Difficulty Rankings. (n.d.). Retrieved November 10, 2015, from http://sports.espn.go.com/espn/page2/sportSkills


Photo Credit: Getty Images // Thinkstock

Topics: BOXING | WORKOUTS | POWER | ENERGY | SPORTS | RECOVERY | ACTIVITIES | HEAVY BAG