Busy moms Leg Workout l FITACTIONS

-

February 21, 2019

CLICK HERE FOR THE LEG WORKOUT

15 Minute Heavy Bag Workout Plus Leg Routine for women – How many burpees, mountain climbers and jumping jacks can you do at home without getting tired of the same copy cat workouts that trainers give all over the internet and Youtube?

Well, let’s change that. Keep trying a sample of my workouts to UP-LEVEL your fitness. This 15 Minute Heavy Bag Workout is of no exception. By the way, if you want some FREE Boxing and Body Toning Workouts that you can do at home, I suggest signing up here

You won’t see or find this routine anywhere unless another trainer copys it. Let me know if you do find someone taking it ;). This is for you only to get more fit.

Erin, mom of 2, just like you is very busy and has a goal to get more fit. However, she has a great reason to learn the basics of boxing while getting fit. She is fighting in her first fight to raise money for cancer. Unfortunately, her mom had succumbed to this horrible disease.

I have volunteered my time to helping her learn boxing and get ready to win. I personally train Pro-Boxers so with her natural ability and my background I think we have a good shot at winning.

So, onto the punching bag workout…

Erin ran 3 miles (i’d recommend at least running a mile or perform 15 minutes of fast biking or incline sprints 30 sec on 30 sec rest)

…then perform this 15 minute heavy bag boxing routine which incorporates leg exercises to help tone your legs. I had her perform leg exercises to build up her leg stamina as having strong legs are key to fighting.

She then did 200 sit ups, 200 push ups, 5 rounds of jump rope and 5 rounds of mitt work. * Note: 1 training round = 4 minutes

Since You don’t have me to do mitt work.

After performing this 15 minute boxing workout for home. Perform Perform this following ab routine for stronger and flatter abs (diet not included 🙂

Bicycle (abs) 30 seconds > small Crunches with heels down toes up 30 seconds > sit ups 25 > Push ups 10 Repeat all 2-3x

Then perform the leg workout BELOW

Hope you get to try all of the workout circuits (boxing, abs and legs). Comment after trying and let me know if you have any questions or need help.

UPDATE: ERIN ALMOST KNOCKED HER OPPONENT OUT!

DON’T HAVE A BAG BUT WANT TO LEARN BOXING AND GET FIGHTING FIT?

YES! SHOW ME HOW TO BOX AND GET FIGHTING FIT!

Related Blog Posts:

15 Minute Fat Burning Boxing Workout For Women At Home
Home Fat Burning Workout Routine For Sexy Abs And Firm Bum

IF YOU NEED BOXING WRAPS CLICK HERE

15 MINUTE LEG WORKOUTS THAT WILL CRUSH YOU l FITACTIONS

By

-

February 15, 2019

CLICK HERE TO PURCHASE A FITNESS BAND FOR LEGS

15 MINUTE LEG WORKOUTS FOR YOU TO GET GREAT SHAPED LEGS AND A FIRM BOOTY!

READY TO TRY CHALLENGING AND DIFFERENT HOME LEG WORKOUTS FOR WOMEN?

Get ready to break a sweat and tone your legs with these 15 minute leg workouts that will crush you. Perfect for home or traveling, each intense 15 minute leg workout can be done with minimal equipment. Follow each 15 minute lower body workout video and repeat the circuit for added intensity.

No equipment? No problem—these 15 minute leg workout no equipment routines are designed to challenge you anywhere. You can do a home leg workout in 15 minutes, ideal for beginners with the 15 minute leg workout for beginners, or add weights with a 15 minute dumbbell leg workout for extra burn.

#1) 15 MINUTE LEG ROUTINE FOR HOME

You’ll need the following pieces of fitness equipment below for you leg exercises:

1. Two 2 lb dumbbells

2. Jump Rope

3. Fitness Band

4. 15 lb slam ball or 25 lb. medicine ball

FOR THIS LEG WORKOUT YOU’LL NEED A BAND THAT HAS HEAVY RESISTANCE: Below are bands that may give you quality resistance and are of quality (I couldn’t find the band i have)

HOW TO PERFORM THIS FAST PACED 15 MINUTE HOME LEG WORKOUT:

JOG 3- 5 MILES PRE-WORKOUT

NEXT…

PUT ON THE FITNESS BAND ON UPPER THIGHS AND KEEP IT ON THE ENTIRE WORKOUT!

NOW FOR THE FOLLOW-ALONG 15 Minute LEG WORKOUT VIDEO ROUTINE FOR HOME:

1. JUMP ROPE 1 MINUTE *jumping jacks with a fist if you can’t jump rope

2. STAR JUMPS 1 MINUTE * make sure to tuck everytime and punch up and out

3. BOXING FOOT WORKOUT 1 MINUTE * keep hands up and elbows tucked in holding 2 lb db in each hand. Make sure to watch form and don’t bring feet together.

4. JUMP IN TO OUT WITH SQUAT *hold slam ball or medicine ball under chin entire time with elbows in. Don’t leg go of the ball and make sure elbows hit knees when squatting or doesn’t count. Don’t!!! Squat when feet are together (not good for the knees).

5. WALL SIT WITH BAND STILL ON 1 minute * Sit perpendicular and push knees slightly out against the band while sitting.

6. KNEE TUCKS 30 SECONDS * keep band on. When you kick legs out while simultaneously punching your hands up and out over head, kick your feet out wide. Again, this works our legs and abs.

7. BICYCLE 30 SECONDS * band on and make sure feet are flexed and your pressing through the heel when kicking out not a pointed toe. Bring shoulder then elbow over and make sure flexed up entire exercise (in a crunch position)

REST 30 SECONDS TO A MINUTE AND REPEAT ALL 7 EXERCISES 2-4 MORE TIMES!

#2) 15 MINUTE LEG ROUTINE FOR HOME

This Home Workout is going to show you another leg workout that consist of leg exercises that all can be done without a gym.

I’m showing you another challenging home workout to help you shape and tone your legs in just 15 minutes.

If you’re actually trying my workouts you’ll start to notice the difference between my workouts and 99% of the copy cat fitness plans in the market. Most of the workouts created these days are just random exercises slapped together that may make you sweat but won’t give you the last effects of a good plan. So, I hope you get to use some of my workouts.

Your Complete 15 Minute Home Leg Workout: You’ll need a dumbbell (15-40lb), stand up bag (optional but best), mat.

Format: beginner reps / advanced reps Program:

Dumbbell Squat 30 reps (no weight) / 30 reps (15lb-40lb.)
Jumping Squat 30 reps (no weight) / 30 reps (20-30lb mb or db)
Pulsing Squat 25-50 reps/ 50-100 reps
1 leg Lunge Pulse 25 reps / 50-100 reps
Switch Kicks 1 min / 2-3 min
Stand Ups 15-25 reps each leg / 25-50 reps each leg
Bridges w db 25 reps (10-25lbs) / 50 reps (20-40lbs.)
Single Leg Bridges 10-20 reps / 25-50 reps
Star Jumps 10-20 reps / 25-50 reps
Run High Knee 1 min / 2-3 min
Stand Ups (same as above)
Switch kicks 1 min / 2-3 min
Push ups (feet or knees ) 10-20 reps / 20-50 reps

Repeat entire program: beginner 0-1x, advanced 1-4x

Optional:

Run 2-5 miles or sprints 3 x 300 yards (6 x 25 yards, no rest) for advanced only, 30 sec rest between 300’s.

Related Blog Posts:

FAQs

Can beginners do these 15-minute leg workouts?
Yes, there’s a 15 minute leg workout for beginners suitable for all fitness levels.

Do I need equipment for this leg workout?
Not necessarily. You can do a 15 minute leg workout no equipment at home.

How long is each leg workout session?
Each session is 15 minutes, but you can repeat the circuit for a 30 or 60-minute workout.

Can I do this workout at home?
Yes, it’s a home leg workout in 15 minutes that’s easy to follow.

Can I add weights to increase intensity?
Absolutely, try the 15 minute dumbbell leg workout to make it more challenging.

40 Year Old Mom Shows How To Punch

By

-

January 13, 2019

WANT TO LEARN HOW TO PUNCH?

Erin, a 40 year old mom of 2 has decided to fight for cancer. She’s not an amateur seasoned fighter nor has ever fought in the ring.

So, she reached out to me knowing I train Pro and Amateur boxers as well as help women get fighting fit using a combination of weight training and boxing training.

These boxing workout videos of Erin shows that she definitely is a natural puncher and has the capability of stepping in the ring quickly.

This was only week 2 of her training and she’s already showing good basic boxing skills. She’s a natural.

Her punches are strong, fast and deliver some power. Punching power takes skill and practice.

The better you punch…the better the impact on the target. Punching is more about using the force of your entire body starting from the foot which pivots so you can throw your leg and hip to deliver force on each side of your body. (jab, right hand, lead hook etc.)

Punching is less about using muscle and more about using good boxing technique. So, like any discipline you should practice your basic boxing punches to improve. Practice shadow boxing in front of a mirror with and without gloves, Shadow boxing will show you some of your biggest punching flaws.

ERINS BOXING WORKOUT #1 TO LEARN HOW TO PUNCH

Note: I am a little tough on her because she will be stepping into the ring. There is no room for error as boxing can cause serious injury unlike when you lose in most sports. Sometimes you don’t just walk off after competition.

Also, the video will show the common boxing mistakes by many amateurs and beginner boxers who want to learn boxing for either competition or to workout at home with home boxing workouts.

ERIN’S BOIXNG WORKOUT #2, SHE ALREADY WON HER FIGHT

Look at the difference in her punching skills after 3 months of training. Punches are more solid with better body and foot position.

Want boxing wraps just like Erin’s to get superior protection and make wrapping a breeze?

They take 20 seconds to put on and are the best speed wraps made for a women’s hand. Check them out here.

BEST CARDIO BOXING WORKOUT FOR BEGINNERS l FITACTIONS

By

-

September 22, 2018

THE BEST CARDIO BOXING WORKOUT FOR BEGINNERS will teach you real boxing skills and boxing exercises while helping you burn fat to lose weight.

Forget random punches or shadowboxing without guidance. Follow a cardio boxing workout for beginners with a top coach and learn proper punches, footwork, defense, and coordination in this boxing cardio workout for beginners. This is perfect as a beginner boxing cardio workout to get fit safely and effectively.

The great thing about this boxing cardio workout is you can do all the moves right at home, even without a bag. For another intense cardio boxing session, just grab a stand-up or hanging heavy bag, boxing gloves, and wraps. This 30 minute cardio boxing routine is perfect for training your abs, toning your body, and boosting fitness with cardio kick boxing and cardio punching bag exercises.

This cardio boxing workout for beginners:

teaches you how to throw punches, weave, slip and move your feet. Plus, it fuses body weight exercises along with simple resistance exercise to help you work your entire body.

HOME WORKOUT EQUIPMENT NEEDED FOR THE BOXING WORKOUT FOR BEGINNERS :

1. TWO 1-2 LB. DUMBBELLS
2. STEP OR BENCH
3. EXERCISE MAT
4. TOWEL TO WIPE SWEAT 🙂

FOLLOW THIS CARDIO BOXING WORKOUT VIDEO:

ANOTHER BOXING WORKOUT FOR HOME: HEAVY BAG WORKOUT OR USE NO GLOVES AND FOLLOW TO CREATE A CARDIO BOXING WORKOUT FOR BEGINNERS.

The great thing about this Heavy Bag Boxing Workout is the fact that you can simply do all the boxing exercises right at home even without a bag. So, if you wanted another CARDIO BOXING WORKOUT FOR BEGINNERS YOU CAN.

You’ll just need a stand up punching bag or hanging heavy bag, boxing gloves and boxing wraps. Oh yeah, and this boxing workout video of course.

As you know, boxing is a high paced workout that can help you tone your body, train your abs and increase your cardio fitness.

The key to losing weight and getting fit with boxing workouts is to learn the correct form for punching and moving. Learning how to punch and how to box like a pro-boxer gives you better results. The better you are at punching the more challenging the workout because good boxers punch with their body and not just their arms.

Today’s quick home boxing workout routine will teach you punching exercises, boxing training and how to box for a workout.

1 Minute: Jab-Slip, Jab-Cross- Roll, Jab-Cross-Jab
3 Minutes– Jump Rope
1 Minute: Jab-Cross-Spring-Cross
3 Minutes: Repeat 5 Reps Of Each Without Rest (Push Ups, Pull Ups, Jumping Squat With A 20 Lb Medicine Or Slam Ball)
1 Minute: Shovel Punch -Right And Switch- Shovel Punch- Left

Repeat the entire home boxing routine workout routine with gloves and a bag or without gloves and no bag 2-4x. This will teach you basic boxing skills and help you lose weight with a boxing workout.

Learn more here: the best home boxing workout course that includes weight training, body slimming diet and the #1 home boxing workouts.

Related Blog Posts for Home Boxing Routine:

MORE BOXING WORKOUT FOR HOME

3 BEST HEAVY BAG BOXING WORKOUTS FOR HOME

FAQs

Do I need a punching bag for this workout?
No, you can do this boxing cardio workout at home even without a bag.
How long is the workout?
It’s a 30 minute cardio boxing session suitable for beginners.
Do I need boxing gloves and wraps?
Yes, gloves and wraps are recommended for protection, especially with a bag.
Can beginners do this workout?
Absolutely! It’s designed as a cardio boxing workout for beginners.
What fitness benefits will I get?
This workout helps tone your body, train abs, and improve cardio kick boxing endurance.

The 5 Best Womens Boxing Gloves for Boxing Workouts on Amazon

By

-

September 18, 2018

Here are Amazon’s 5 Best Women’s Boxing Gloves for HEAVY BAG WORKOUTS that involves punching heavy bags, hitting mitts and working out like a pro without being punched. Hence, the best fitness boxing gear at a great price for amateurs and fitness enthusiast.

Do you love boxing workouts to burn fat and get into amazing shape? If so, you need the best boxing gloves made just for women’s boxing workouts. Amazon has a great variety of boxing gloves just for women that can fit into any budget.

The days of buying from only two or three boxing brands is gone. Amazon has completely changed the industry of buying boxing gear and allows you to choose hundreds of boxing glove styles ranging from $14.99 to $ $89.99.

These womens’ boxing gloves are made especially boxing fitness workouts with beginners in mind. They have more padding, nicer style and an easy wrist velcro attachment to get on and off quickly. So, before you start punching the heavy bag or mitts.

You need to head over to Amazon and check out the list of my TOP 5 WOMENS BOXING GLOVES I HAVE LISTED BELOW.

THE 5 BEST FITNESS BOXING GLOVES FOR WOMEN (BOXING GLOVE REVIEWS):

How do you know which boxing gloves are best for you?

You’re in luck. I am a Top American Trainer to Pro-boxers and thousands of women who box with me personally every week and I see which gloves help women learn boxing without injury, have more support and provide less frustration to get on and off quickly.

I have picked out the best womens boxing gloves found on Amazon that won’t break the bank. These are all for beginner and amateur women boxers who are trying to get fit using boxing training.

Since women’s hands are wrists are small, you need specially designed gloves that are anatomically perfect for women. Here are my top five boxing gloves available on Amazon. Number 1 being the best.

Title boxing leather gloves

This is the best choice for women who want extra padding while being able to feel a heavy bag or mitt when hitting the target with good contact. The leather covering allows the glove to grip the bag without sliding or bouncing like the over padded synthetic leather gloves that are slippery and shiny.

Title boxing leather gloves are designed using the highest level of craftsmanship that gives you a proper snug fit for cheap. Unlike the smooth and slippery synthetic covered gloves, the leather allows you to contact the target better. It’s like having a leather shoe on your foot vs a synthetic leather that doesn’t mold or bend to your stride. Also, they won’t smell after just a few workouts. Leather boxing gloves tend to hold up best for many years if you air them out after workouts and store them away not in a zipped bag. Make sure to wear wraps underneath as this helps prevent smell and your hand from slipping inside when punching. Plus, boxing wraps protect your hand.

You should choose the 12 oz as this allows for wraps to go underneath your glove to support your wrist and hand.

Everlast women’s pro style

These are the decent boxing gloves for heavy bag and boxing workouts because it is a little curvy with perfect anatomical fit and grip. It also comes with loop strap closure and the wrap-around hook. Made out of premium synthetic leather and with thumb lock feature, these gloves have become a favorite for women. They are super easy to put on and work great with wraps underneath.

They don’t smell as bad as most synthetic leather gloves because they have ever fresh treatment to lessen odor. In addition, the mesh palm feature also improves the breath ability thus giving you better comfort. These gloves are available in 12-14 oz. They have almost every color available. Check out the white pair. Classy and tough looking.

You can get gloves by spending as low as 21 dollars . Again, great glove for the money.

Title classic boxing gloves:

If you are looking for moderate boxing gloves for any boxing fitness workouts, then these are the right ones for you. They are the best glove for such a cheap price. The padding might feel a little stiff but over the time it will get better. In addition, the Velcro closure can be comfortably closed even with a glove on the other hand. They work great on heavy bags and mitts. The Title classic boxing gloves are one of my main choice for newbies just starting to box. You can even find amateurs sparring with these to train in boxing.

These gloves are available in both 12 and 14 oz sizes. They come in blue, red, black and pink. They range from $14.99 to $ 29.99.

4. Venom:

Venom boxing gloves for women have great support and look good too. They are similar to the Sanbul gloves and are equal in practice. Venom are great for beginners to hit bags because they have extra padding for the knuckles You can’t go wrong with these when starting. Plus, you probably can get a good pair on Amazon at a great price.

5. Sanbul:

These are highly durable synthetic gloves are produced using performance engineered design. This is designed to conform to your fist while you strike the bag. The longitudinal arch structure makes these globes fit into the curvature of your hand quite easily. These gloves are Available in various sizes that include 8, 10, 12, 14 oz and more. They are one of the best looking boxing gloves and like the Everlast have a mesh palm for better breath-ability.

I don’t like the slippery synthetic padding and I find they may have too much padding. Too much padding doesn’t allow the boxer to feel the impact of a good punch when connecting on the target.

However, for beginners at their price range, these are a decent glove for boxing fitness workouts to learn boxing and have style at the same time.

CONCLUSION FOR MY 5 TOP FITNESS BOXING GLOVES FOR WOMEN:

These top 5 Boxing gloves for women on Amazon are all good and moderately priced. After you train for a year with a professional boxer. You may want to upgrade to an all leather boxing glove that are priced between $49 to $79. For now, stick with a glove ranging from a price of $ 15 to $ 42

Read some customer reviews, speak with your instructor and use the insights that you have gained from this post to make the right decision. Again, I train Pro-Boxers so My first pick from all of these I think is your best choice:

Title Leather Boxing Glove. Not the prettiest but the best.

5 Leg Exercise Workout Routine for Home and Leg Workout Included

By

-

July 13, 2018

Leg Exercise Workout – Every workout you see for home is the same. Now you can change it up with this Best 5 Leg Exercise Home Leg Routine By Doug Bennett, Top American Trainer. Using a punching bag adds another dimension to your leg workout for home.

This easy to follow leg workout for home includes the 5 best leg exercises that target your butt, thighs and hips while helping you burn fat and unwanted calories without leaving home.

If you want a complete leg workout plan just for women that is guaranteed to get you ultra-fit, flat belly and transform your belly. Make sure you get your copy of The 6 Week Lower Body Fix on Amazon.

Here’s Your Home Leg Workout Routine for Women Below (perform at own risk) :

How To Perform the 5 Leg Exercise Workout for Home at own risk!

Side Bag Kicks Beginner 25 kicks per leg / Advanced 50 kicks per leg
Jump Rope Beginner 1 minute / Advanced 2 minutes
Skate Beginner 1 minute / Advanced 2 minutes
Reverse Lunge To Kick Beginner 15 per leg (5-10lbs) / Advanced 25 per leg (10-20lbs)
Reverse Lunge To Kick- Bag Beginner 10 per leg (5-10lbs) / Advanced 25 per leg (10-20lbs)
Burpees Beginner 10-15 / Advanced 30

Repeat the entire Home Leg Routine for Women as Follows:

Beginner Run 1/2 mile and repeat entire 5 leg exercises plus the run 1-2x
Advanced: Run 1 mile and repeat entire 5 leg exercises plus the run 3-6x

TRY AT OWN RISK. SHARE AND COMMENT.

NEED A PUNCHING BAG? This one will last forever and give you the best workouts! Best punching bag click here

NEED A COMPLETE LEG ROUTINE FOR HOME? TAP HERE >> If you want a complete leg workout plan just for women that is guaranteed to get you ultra-fit, flat belly and transform your belly. Make sure you get your copy of The 6 Week Lower Body Fix on Amazon.

Related Blog Posts for Leg Exercise Workout:

5 Best Leg Firming Exercises For Womens and Leg Workout Included

By

-

June 24, 2018

If you’re stuck at home or don’t like the gym. You can still firm and shape your legs right at home with these easy 5 Best Leg Firming Exercises (included in this home leg workout for women) seen below.

Getting long lasting leg firming results at home takes effort. However, with the right leg training routine it’s easier to see great results. Make sure to sign up for the 21-day Free Home workouts to get a lean, healthy and natural diet that will help you lose body fat and show sculpted, tone and fit muscles.

HERE ARE THE 5 BEST LEG EXERCISES TO PERFORM AT HOME:

GOBLET SQUAT: Hold a challenging dumbbell (20-40 lbs) with both hands in a vertical position. Keep the dumbbell under your chin, palms up, close to your body. Feet should point out at 11 and 1 o’clock, heels slightly wider than hip distance. Squat low so your elbows touch your knees, then stand back up. At the top, thrust your hips forward, lock out your knees, and squeeze your glutes. This is one of the most effective leg firming exercises for women.

PLIE’ SQUAT PULSES: Hold a dumbbell (15-30 lbs) with both hands between your legs, arms straight. Place feet wider than shoulder width at 10 and 2 o’clock. Squat down with a straight back until the dumbbell almost touches the ground, come halfway up, and go back down. Squeeze your inner thighs to maximize leg toning exercises and strengthen your lower body workout for women.

PULSING LUNGES: Set your feet in a lunge position, hip distance apart. Lower the back knee close to the ground, pulsing 1-3 inches off the floor. Ensure the front knee does not go over the toes; adjust your stance if needed. These pulses are perfect leg exercises at home for women for toning and firming legs.

JUMPING MEDICINE BALL SQUAT: Hold a medicine ball (5-20 lbs) close to your chest under your chin. Squat with feet slightly pointed out and spring up powerfully, landing softly and returning to squat. Drive through your heels and toes. This combination works as an intense leg workout for women at home.

JUMP ROPE OR JUMPING JACKS WITH A FIST AND SPRINTS: Alternate between fast jump rope or jumping jacks with a fist for resistance. Add sprints at 100% for advanced runners, or a fast jog if starting. This sequence strengthens and tones legs safely, completing a full lower body workout for women and leg exercises at home for women.

WANT A FREE “TOTAL BODY 7-DAY TONE UP KICKSTART” ? Click to here get started!

THE 5 BEST LEG WORKOUT VIDEO FOR WOMEN IS BELOW:

How To Perform This 5 Best Leg Exercise Workout For Home:

Perform the leg workout as in the video. Then jump rope for 2 minutes or Jumping Jacks with a fist and then run 100 yards, turn and sprint 60-90% max back to repeat again 3x – 6x.

If you have more time. Jog or Power walk 1-3 miles.

SIGN UP FOR THE MOST CHALLENGING AND EFFECTIVE TOTAL BODY FIRMING EXERCISES HERE

Related Blog Posts:

5 Leg Exercise Workout Routine For Home And Leg Workout Included
8 Body Weight Exercise Workout Routine For Legs [No Gym Required]
A 15 Minute At Home Workout Video To Help You Burn Calories And Shape Your Legs!
A 15 Minute Leg Workout Ladies Don’t Want To Miss. Complete Lower Body Fix At Home
At Home Leg Toning Workout Circuit That Burns Fat And Sculpts Your Legs
Best Home Leg Firming Workout For Women And HIIT Leg Workout Included
Best Home Leg Workout For Ladies
Best Home Workout For Women To Get Fit And Lean Legs
Fast Boxing Workout For Home – Ultimate Boxing Workout For Legs
How To Get The Legs You Desire (Muscular, Skinny, Fit)
How To Get Tone And Firm Legs At Home
Another Challenging 15 Minute Leg Workout For Home
Want To Burn Calories, Firm And Tone Your Legs In 15 Minutes Right At Home?
Home Leg Workout Routine Plus 10 Minute Boxing Routine
Busy Moms 15 Minute Bum And Leg Workout For Home: Try It
4 Exercise Home Workout To Burn Fat, Target Legs & Bum
Most Challenging 4 Exercise Leg Workout For Home

FAQs

Are these leg firming exercises suitable for beginners?
Yes, you can adjust weights and intensity to match your fitness level.

Do I need equipment for these leg exercises at home?
Some exercises use dumbbells or a medicine ball, but many can be done without equipment.

How often should I do this lower body workout for women?
2–3 times per week is ideal for toning and strengthening your legs.

Can these leg toning exercises help reduce thigh fat?
Yes, combined with cardio and a healthy diet, they help tone and shape your legs.

Can I do this leg workout at home?
Absolutely! Most exercises are designed as leg exercises at home for women.

HEAVY BAG WORKOUT – PUNCHING BAG WORKOUT

By

-

June 5, 2018

READY TO WORKOUT WITH A PUNCHING BAG? This heavy bag workout will get you started learning boxing while burning calories. PUNCHING BAG WORKOUTS are a great way to get into shape!

Boxing Workouts for Women: Heavy Bag Routine

Boxing is one of the best full-body workouts to build strength, burn calories, and tone muscles fast. This heavy bag workout helps women improve coordination, endurance, and power while training from home.

For this punching bag workout, you’ll need 12 oz boxing gloves, hand wraps, and a sturdy stand-up or hanging bag. This boxing heavy bag workout focuses on movement, teaching you how to punch while stepping correctly—always move your lead foot first to keep your balance and throw stronger punches.

Consistent heavy bag training builds stamina and lean muscle while enhancing agility. Try following the video to learn proper footwork and punching rhythm. Perform these punching bag exercises safely and repeat 3–4 rounds for the best results.

VIDEO BELOW FOR HEAVY BAG BOXING WORKOUT CIRCUIT 1, SEE REST OF Heavy Bag Workout For Women BELOW VIDEO.

HOW TO PERFORM THIS HEAVY BAG BOXING WORKOUT:

BOXING CIRCUIT 1 (SEE VIDEO ABOVE)

1 Minute Jab 3x Right And 3 X Left
1 Minute Throw Power Hand 3x Right And 3 X Left
30 Seconds Push Ups
30 Seconds Bicycle
Jump Rope 1 Minute

Repeat all above 3x, then move to circuit 2

BOXING WORKOUT CIRCUIT 2

1 Minute Jab, Cross Move Step Right 2x Then Throw Jab,Cross And Move Back Left 2x And Throw Jab, Cross Again : Repeat For 1 Minute
1 Minute Stay In Place And Throw Continous Jab, Cross 10 Fast And Then 10 Hard Power Shots To Heavy Bag
Perform Burpee And Jump Into Boxing Stance And Throw 10 Hard Punches And Repeat For 1 Minute

Repeat all above 3x, then move to circuit 3

BOXING WORKOUT CIRCUIT 3

2 Minutes Jump Rope (Leather Jump Rope Is Best)
1 Minute Punching With 1 Lb Weights At 45 Degrees Straight In Front Of Eyes Continous Using Whole Body To Punch, Not Just Arms
Jog 1 Mile
50 – 100 Sit Ups

JAB THE PIC BELOW TO SEE HOW TO GET FIGHTING FIT AT HOME!

FAQs

Can beginners do this heavy bag workout?
Yes, this routine is great for beginners learning proper punching and footwork basics.

How long should a heavy bag workout last?
Start with 15–20 minutes, then work up to 30–40 minutes as your endurance improves.

Do I need boxing gloves for this workout?
Yes, always wear gloves and wraps to protect your hands and wrists.

What muscles does this punching bag workout target?
It works your shoulders, arms, core, back, and legs for a full-body burn.

How often should I train with the heavy bag?
3 times per week is ideal for fitness and skill improvement.

5 Belly Flattening AB Exercises For Women and Ab Workout Included

By

-

May 28, 2018