10-Minute Bag Work Routine

Goal: build power, timing, and accuracy on the heavy bag.

Before you start

• Wrap your hands properly (always)
• Gloves on (always — never hit a bag bare-fisted)
• Stand at punching distance — arm fully extended should just touch the bag with the knuckles

Round 1 (3 min): Single punches

• Jab the bag. Pause. Cross the bag. Pause. Focus on proper rotation and return to guard. Don’t push the bag — snap the punches.

Round 2 (3 min): Combinations

• 1-2 (jab-cross). 1-2-3 (jab-cross-hook). 1-2-3-2 (jab-cross-hook-cross). Move around the bag between combos.

Round 3 (3 min): Body work

• Same combinations, but target the body of the bag. Bend at the knees to get low — don’t lean forward.

Cool down (1 min)

• Light jabs, loose movement, shake out the arms.