The Perfect Heavy Bag Boxing Workout for Beginners w/ Olympic Boxer
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- Опубліковано 6 лип 2020
- The Perfect Heavy Bag Boxing Workout for Beginners w/ Olympic Boxer
Watch me break down amazing boxing techniques
• Boxing Breakdown With ...
The heavy bag is one of the most popular boxing gym equipment. However, just having access to great gym equipment doesn’t make you a great boxer. You need to know the right technique. For this reason, I have put together this video to demonstrate the perfect heavy work out for beginners. If you have been boxing for a few years, I still encourage you to watch this, since there’s almost always something new to learn in boxing.
My name is Tony Jeffries, Olympic medalist and retired professional boxer. I am now co-owner of Box 'N Burn, two boxing fitness gyms in Los Angeles, as well as the Box 'N Burn Academy where we train professional boxing trainers. During my career I won the national championship 7 times, and also became European champion.
If you are a beginner, I highly recommend the 4 two minute rounds with 1-minute rest heavy bag workout that i demonstrate in this video. If you have been boxing for a while, then you can do 3-minute rounds instead. Throughout the workout, we are going to start with lower intensity and increase it with every new round.
On the first round, you are only going to be punching with about 50% to 75% intensity. We are also only going to be throwing straight punches on this round. On the second round, you use only about 70% to 80% intensity. In this round, you are going to increase not only the intensity but also the speed as well. We will also take on different combinations that will always end with a hook on this round.
On the third round, you are going to use three-punch combinations. It would be best if you tried to do a different combination every time. There are about a hundred three-punch combinations, but this could still be tough. This is especially true if you are a beginner. On this round, you use intensity at 70% to 100% with your punches. You can throw some really hard punches and go very fast on this round.
On the fourth round, you are going to freestyle. You throw the most powerful punches possible and punch with maximum speed. You will be working out on a full 100% intensity throughout this round.
In this video, I will demonstrate and explain each and every round. You can follow through if you want to get started right away. Please reach out to me in the comments if you got any questions about this heavy bag workout.
Take your time and focus more on technique if you are new to boxing. Don’t get discouraged when you can’t get it right the first time, nobody does.
Click here for my new boxing program for boxers coming later in 2020 www.tonyjeffries.com/programs
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Watch Next: A great combo for boxing on the heavy bag!: ua-cam.com/video/4ylk3w6fYPU/v-deo.html
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If im train this boxing in 21 years old can i be a boxer?
Hey, man nice videos. I wanted to know aren't you supposed to load up on the front leg and bend it down and use that power from your quad/hamstring into your hip and then with your arm for the hooks?
Dude, thank you so much for making this video. I just started getting into boxing for my health and I'm a total beginner. I can't wait to try this workout! Thanks again!
Have you watched this mate? ua-cam.com/video/D8DouKeOkfI/v-deo.html -- btw this video will help you a lot.
How u doin bro
@@nassim733 Doing alright! I got real busy with college and work, but now that I've graduated, I'm getting back into fitness. I've been doing a lot of yoga for flexibility, and I'm gonna get back into a regular boxing routine. How are you doing?
how far have u come?
How u doing on the heavy bag?
anybody hug their punching bag after boxing workouts? lol
Me few mins ago 😅
Me cus I get tierd and I hug it
Gotta show the bag some love there for me every single day.
Thank-you for the info over the years. It has helped me improve my boxing drastically. I love how you show pros and cons. A lot of boxers/coaches have a "one size fits all mentality", and you really show different styles and types. I agree with everything you say, its crazy. You're a boxing genius. Humble, and a legend 🙌 Thank-you.
I don't understand how you don't have more subs, you are doing amazing videos!!
As someone who just dropped in and I'm sliding through the video to see the dude demo moves, he seems to be yapping way too much when he should be doing the workout.
@@thenightporter I disagree, he's teaching so it's more important to get the point across, provide guidance and go into detail. When you're at a boxing gym you don't stand and watch your trainer workout. Silly comment.
@@thenightporter he's doing the video primarily for beginners, literally says it like 4 times genius
900 k is less for ya? Eh?
1.05M now.
Well thats me sorted for what to start with tommorw nite 👌
Nice 1 mate... this is a belter
Hows it going?
Thank you Tony! I think my problem was going too hard in the beginning and just tiring myself out as a complete out of shape novice. This has pointed me in the right direction. Cheers from Washington State
Great video I've started doing a bit of boxing training for cardio , haven't boxed since I was 20 I'm 62 in march and it's nice to get a bit of on line tutorial to refresh the memory 🥊🥊
62.. good on u my friend 💪🥊👍
Go bro im 60 now and think boxing on bags is certainly worth doing...
I’m 65 and boxing for fitness. Jump rope, shadow boxing and bag work only. Don’t need any more shots to the head than I‘be already had 🥊🇨🇦
tony is just a good teacher.
simple. passionate.
I startet boxing myself only a few jears ago. Your concept to showing and represent exact what defines our Sport is simply exceptionally good.
thanks tony. making lockdown useful. have ordered a speed bag now as well. great work.
Respect to you Tony for passing on your training experience.
So underrated channel!
Great work brother, loving the content been great for getting me back hitting a bag. Can’t thank you enough
Tony I just wanna say thank you for the content and insight since you started your UA-cam. The knowledge and game that you pass on to people is awesome and I’ve learned a lot since starting to watch you and it’s much appreciated good sir. I wish I could train out there.
Love your material TJ! Thanks
Amazing videos plz never stop uploading
Such a decent guy Tony. Others would charge for your knowledge. I can see you want to share your passion for nothing but the love of the sport. Top bloke.
Thank you brother... from Brisbane Queensland Australia!!
Subscribed !! Thanks for sharing your technics coach !!
Brilliant stuff Tony! Gonna do this work out now!!
Great video, I will use these suggestions, thanks!
Great vids Tony. Keep em coming.
Great stuff. Thank you so much for the advice.
It is very helpful for beginner! Thank you very much.
Thank you so much man ! You helped me improve so much I'm grateful
Great channel and great workout man. Thanks!
Thanks,, tony Jeffries
Thanks for the video. I’ve been working out and doing cardio for years but have struggled with the results. I recently said I need to find something that will take my fitness to the next level. I can’t run because of bad ankles. Adding this routine 2 or 3 times a week will be good.
Your tutorials are brilliant by the way 👍🏻
Can't wait to start training, thanks for the info Tony!
Very methodical. Great teaching!
Thank bro it's reassuring that someone who has practiced and was successful with the techniques is teaching it on yt
Good solid workout for beginners 👊 top coaching 👊👊 you're right too, short rounds are intense and HARD!
Awesome channel champ ❤️❤️❤️👍🏻👍🏻👍🏻👍🏻
I am a complete beginner and used this work out today , I'm out of shape , and this was an awesome work out , thank you
Tony fantastic work another great vid. Please keep them comming Much thanks
Thanks, will do!👊👊
Nice 1 for you’re vids La, love from Liverpool, UK. Good to see u doing well in LA after your career👍🏻🖤
Best boxing trainer. Greetings from Poland 💪
Thank you mate, means a lot
I don't know anything about boxing,, but now i know everything,, thanks tony Jeffries,,
Thank you for this video! I just bought my first bag and gloves. I can/t wait to try this workout!
How has ur boxing progress been going?
Thanks mate. Great workout
Thanks Ryan mate
Such a great source of information:) thanks 🙏
Glad it was helpful mate!
Just done this work out . Proper class. Cheers mate
I might do more videos like this if people are enjoying this stufff
You’re the man!!!!
Thank you. Fantastic video.
Glad you like it ma man👊
Been learning boxing for personal reasons, stress relief, love problems and mostly mental stuff, this guy is really easy to follow and has helped me a lot. Thx tony, im trying my best to stay strong
Dont give up
Great!
Your videos are fantastic. Thank you.
I appreciate it ma man
Right... off to the gym to do this cheers mate
Thanks gonna try this workout
Thx a lot
Thanks for the tip sir.
Great video you really explain well
Nice. Basics - done with good technique and increasing choices for student at greater intensity.
You could also check my other workout videos mate ua-cam.com/play/PLwhbxihJxPp5nRiP8ua2W0AgzWLgAgYxI.html
I just happened to stumble on your videos what AWESOME videos keep up the great videos
That's crazy how average sized you are yet how extremely dangerous in the world of fighting/boxing you can be. Respect, good sir.
I don't necessarily think he is average size. He has a boxer's body. Most boxers are not overly muscular for a variety of reasons. Minus most black boxers and just a few white boxers most don't look like body builders.
Fantastic channel. Subscribed. I train with you 3xs per week.
Looking sharp. 👍🥊👊🇺🇸🇬🇧
Thank you for this workout!! I just started doing this! I’ve been working on losing weight and getting back in shape. I recently dropped 47lbs from 281 to 234lbs. I’m working towards 200. This workout really worked up a sweat! Thank you!!
Keep it up! Deus vult
Congratulations on your weight loss success
how u doing bro?
Ty
Great vid bro thanks
When I first started hitting a heavy bag I was trying to hit as hard as I could and had fast as I could without learning the technique it then lead to my wrist and knuckles being destroyed, I though going hard on the heavy bag meant i was getting better but it really wasnt, I started doing this heavy bag workout and I feel more satisfied with my punches and technique I'm not going as hard or fast but I'm learning the technique and the skill, thanks Tony 💯
great job
you are amazing tony! greetins from Bolivia!
Average Bolivian: 🤓
Average Bulgarian: 😎
(I'm Bulgarian btw 😳😎😎)
Just came across your channel. Awesome man!!! Could you do a good shoulder warmup vid? Been boxing for years. Just recently I’ve had a nagging shoulder/bicep tendon issue that keeps acting up. Have only been able to do shadow boxing, and double end bag. Thanks man!! Great channel
Good one 👍
Tony got the best tips
I appreciate it ma man 👊🏻
You can check all my videos here: ua-cam.com/users/TonyJeffries1videos
Thanks again coach! I'll try this today!
Give me some feedback mate after you tried this
@@Tony_Jeffries in the first round whichever straight punch combination was allowed so I tried something like changing heights like one to the head, one to the body, not big deal but I'm relatively new in this, not too flashy but effective, in the second round I let it lose a little, specially in the hook at the end and maybe that was my mistake for the third and fourth rounds, in the third one the vast majority of three punches combinations that I (unfortunately) know end in a hook, like a moment to shine I was hitting with everything (my mistake) and the one minute rest flew really fast, so in the fourth round I was doomed and creepled 🤣 my 100% looked more like a 70% at most, even "dropping some lead on the bag" some big haymakers to make me feel not so bad but really, really tired...
It was a killer despite being "only" two minutes per round.
Thanks again coach! Greetings from Spain!
Thanks.. I'm not a beginner but after a year
انت الافضل في الملاكمة
Coach can you do a scuffling foot workout for hooks thank you
Got my bag today. Gonna give this a try
Update: Just did it. Man that was a good workout.
When I transitioned from competitive tennis (up to 3 hours matches) to boxing, I couldn't light spar for 3 minutes. The sport is brutal!
Another excellent video. I thought I was fit until I started boxing training. I often get to excited/enthusiastic and weaken my wrists. I've also not much stamina. Improving though. Cheers fella 👍
Nice
I just got bag gloves and will be trying this tonight, thank you. I just hope I don’t get KO’d in the first round!
Nice work out arrangement. I'm back to doing 6 x 3 mins and 6 x 3 shadow boxing. I'll be 63 in Jan so not too bad lol
Not bad at all og
@@romanshoop4160 thanks bro 👍👍
what a monster you!!
THANKS FOR THE VIDEOS VERY INTERESTING I LOVE BOXING.
Damn.. You are not just a great boxer but a great teacher too
I appreciate it ma man
About to try.
Hope I don't die!
I feel so embarrassed trying this in the gym. Because I don’t know what I’m doing. I guess all these videos are helping but you know having someone in person to point everything out is best
And perfect practice makes perfect mate.. don't feel bad if that was your first time
I started off just recording myself hitting the bag in my spare room as didn't have mirrors to see myself... Then saved them on here (link only lol) to see what I'm doing right or wrong or see what I think I'm doing lol
@@Tony_Jeffries hey I made this comment a year ago and I’ve been hitting the bag at least once a week now since that comment. Still watching your videos too.
THE AMAZING TONY-JEFFRIES
Pleas post more heavy bag work outs.
Will do mate, u want full workouts?
@@Tony_Jeffries Please! I would definitely be interested too in learning more about how to incorporate rolling, slipping, shifting, feinting, etc in bag work.
@@Tony_Jeffries quick question. When hitting the bag. Is it ok to go 100% on the heavy bag or will that eventually takes its toll on your wrist? Mike Tyson used to hit the heavy bag at a high level all time as hard as he could.
Awesome video! I use it a lot because I’m a beginner. What is your dominate hand? Is that the hand you usually jab with? And your dominate foot forward?
I am 55 yrs old. During Covid I have converted my basement into a boxing gym. Any suggestions to maximize my training? Really love your videos. I have a heavy bag, double end bag, and a speed bag.:I am in really good shape. Just had a physical. Everything was fine. No health issues.
I also recently converted my basement into a matted gym, and set up a heavy bag. I'm 43 and this is helping me not go crazy being locked down.
Consider supplements to take this to the next level ;)
Great video been tempted to buy a punchbag for ages. What would be better a 5ft or 4ft bag. The other option would be 3ft. I would be looking at wall mounting it from a bracket. Thank my upper body would benefit for both shape and fitness 💪 .
bro you content better than most
Appreciate it ma man, means
Coach T can you do more basic footwork please
I do 10 x 3 min rounds with 1 min rest.
Rd 1. Jab.
Rd 2. 1-2
Rd 3. 1-2-3
Rd.4 1-2-3-2
Rd 5 1-2-3-2-3b
Rd 6. pre-set combinations.
Rd 7. Blocking, slipping, weaving, with punches
Rd.8. Freestyle
Rd 9. hook-uppercut, uppercut-hook while moving left and right around the bag
Rd 10. power punches moving in and out.
( I do 3x3 min rounds of skipping plus 2 x 3 min rounds on the crazy bag beforehand to warm up)
I end with 25 leg raises + 25 crunches - then shadow box.
Thx. Im gonna use that routine
How many times a week would you say 😊. Brilliant videos tony does a piece of mind 👌
Since the covid lockdown here in Philippines, I can't go to the gym. I only have a heavy bag and a pair of gloves.
I'm 5'6 and 109kgs. I gained lots of fats. :( I have been following your videos for 4 weeks now and i am now 85 kilos, my goal is 62 kilos. Thank you for free work out videos i owe you a lot.
I’m 62 kgs and 4,6 and still am trying to lose weight, the journey never edns
Update. What's your current weight?
Losing 24kg in 4 weeks is literally impossible. Do you mean 4 months? That would still be insane but at least physically possible besides cutting off a leg or something
@@mitjellk2186 it's possible if you're extremely fat. it depends on the %
Noob here, work out confirmed tired me out. Great quick work out.
Could you explain how to do a proper jab? Is there a snap at the end how do you generate the power of a job effectively.
Really enjoy your video great job from 🇨🇦
Enjoy this video . Thank you !
Also any advice on increasing hand speed would help
Hi Tony, love your stuff man. I now get training from an ex prof boxer 32 porf fights. The only thing i know see in your videos a lot and something my coach is strict about is that i have to trow my punches in a higher line than my schoulders so i protect more my face and my schoulder protect more my chin not allowing to expose my face. The only thing i want to know is that you are not doing this for video purpose?
4:36 Noice!! Fast and crisp
Hey champ, love the channel... what size heavy bag would you recommend for 80kg weight
Hey, i know its a late response. But usually you want to go for at least half your body weight. If you're a serious boxer, go 15-30kg above your weight
Thanks imma do that rn lol