Heavy Bag Work As Cardio?

[Vanchatron]

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[vein]

too long for me to read.. srry

[Vanchatron]

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[TrainingTrainer]

I train boxing pretty much exclusively for general fitness, I only have a heavy bag so my routine is based on hitting that. Here's a copy of what my routine is, it consists of five 2 minute rounds and will definitely take a lot out of you, I've got 3 variations of it just to mix it up:

Variation 1:

Round 1:
-30 sec jabs
-30 sec jabs southpaw
-30 sec power right hand
-30 sec power left hand (southpaw)

Round 2:
-30 sec double jab
-30 sec double jab right hand
-30 sec double jab right hand left hook
-30 sec double jab right hand left hook right hand

Round 3:
-30 sec headshots speed
-30 sec inside body
-30 sec headshots power
-30 sec inside body

Round 4:
-30 sec left hooks to body
-30 sec left hooks to head
-30 sec right hooks to body
-30 sec right hooks to head

Round 5:
-30 sec left hook right hand for power
-30 sec right hook left hand for power (southpaw)
-30 sec nonstop hooks to body
-30 sec nonstop hooks to head

Variation 2:

Round 1:
-30 sec jabs
-30 sec double jabs
-30 sec jabs southpaw
-30 sec double jabs southpaw

Round 2:
-30 sec right hands
-30 sec right hands left uppercut
-30 sec right hands left uppercut right hook
-30 sec right hands left uppercut right hook left hook

Round 3:
-30 sec 10x inside body followed by left & right hooks to head
-30 sec 10x headshots followed by left & right hooks to body
-30 sec nonstop hooks to head
-30 sec nonstop hooks to body

Round 4:
-30 sec left right for power
-30 sec headshots for speed
-30 sec left right for power
-30 sec headshots for speed

Round 5:
-2x 1 min 4x headshots then 4x hooks

Variation 3:

Round 1:
-30 sec jab right hand slip
-30 sec jab left hand slip (southpaw)
-30 sec jab right hand slip roll
-30 sec jab left hand slip roll (southpaw)

Round 2:
-30 sec left hook
-30 sec left hook right hand
-30 sec left hook right hand left hook
-30 sec left hook right hand left hook right hook

Round 3:
-1 min straight headshots
-rest
-1 min straight headshots (try to get more in than before)

Round 4:
-30 sec left hooks for power
-30 sec continuous hooks
-30 sec right hooks
-30 sec continuous hooks

Round 5:
-30 sec headshots speed
-30 sec inside body
-30 sec headshots power
-30 sec inside body

I know it's not really exactly what you described and it doesn't incorporate your speed bag, but that should at least help point you in the right direction.

[boxingsmash69]

too long for me to read.. srry

LOLOLOLOLOL WOW.


anyways, heavybag work is great for cardio.

http://www.rossboxing.com/thegym/thegym24.htm

http://rossboxing.com/thegym/thegym18.htm

[Vanchatron]

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[vein]

try sparring, i sparred like 10 rounds straight today 30secs rest in between rounds between 3 guys.. lol it feels good you can feel your stamina getting stronger when u recover!

[dfwtx]

I would reccomend doing drills with straight punches. Do about 6X3 minute rounds and every 30 seconds throw only straight punches non-stop with full extension bringing your gloves back to your chin every time, if you go hard and throw these as fast as possible it will be much better than any interval that I have tried. as for the other 30 seconds just keep mixing up combinations and using footwork. Good luck!