Thursday Boxing Workout (Bag)

One of my favorites today is what I would call a counting workout. I call out a combo – and the number of times to throw it and then we hit the bag on my count. Set the clock for 40 minutes and no breaks. Depending on your pace you may need to add or remove some of the following:

Right-handed person: Front arm = left arm
Left-handed person: Back arm = right arm

Jab = 1
Cross = 2
Front arm hook = 3
Back arm hook = 4
Front arm uppercut = 5
Back arm uppercut = 6

  1. 50: 1 (single jab)
  2. 50: 2 (single cross)
  3. 40: 1-2 (jab/cross)
  4. 30: 1-2-3 (jab/cross/hook)
  5. 20: 1-2-3-6 (jab/cross/hook/uppercut)
  6. 10: 1-2-3-6 squat
  1. 40: 1-3 (jab/hook)
  2. 40: 2-4 (cross/hook)
  3. 30: 1-2 (jab/jab/uppercut)
  4. 30: 2-2-5 (cross/cross/uppercut)
  5. 20: 1-1-2-3-6 (jab/jab/cross/hook/uppercut)
  6. 20: 1-2-2-4-5 (jab/cross/cross/hook/uppercut)
  1. 50: 6-3 (uppercut/hook)
  2. 40: 6-3-2 (uppercut/hook/cross)
  3. 30: 6-3-2-2 (uppercut/hook/cross/cross)
  4. 20: 6-3-2-2-duck-front-hook-4(uppercut/hook/cross/cross/duck-front-hook/hook)
  5. 10: 6-3-2-2-duck-front-hook-4-sprawl(uppercut/hook/cross/cross/duck-front-hook/hook/sprawl)
  1. 30: 1-1-2 (jab/jab/cross)
  2. 30: 1-1-2-1 (jab/jab/cross/jab)
  3. 20: 1-1-2-1-6 (jab/jab/cross/jab/uppercut)
  4. 20: 1-1-2-1-6 (jab/jab/cross/jab/uppercut)
  5. 10: 1-1-2-3-6-3 (jab/jab/cross/hook/uppercut/hook)
  6. 10: 1-1-2-3-6-3 pushup (jab/jab/cross/hook/uppercut/hook/pushup)

About the Author...

Jennifer Zelazny

My name is Jennifer Zelazny and this site is a collection of my random thoughts and opinions. I am Penn Stater, WordPress developer, and a modern day explorer. I love exploring data, trends, and things that make the world a better place and sharing them here.