• Beginner Technical Conditioning
Heavy Bag Body Rounds
Why This Matters for Boxing
Body shots only for 90 seconds, staying at rib level. This builds the cardio, technique, and leg endurance to sustain a body attack over a full round — just like in a fight where you're working the body.
How To Do It
- 1Stand in fighting stance at the bag.
- 2Throw only body-level punches for 90 seconds.
- 3Mix body jabs, body crosses, and body hooks.
- 4Stay low by bending at the knees.
- 5Move your feet — circle the bag while attacking.
Sets
3
Reps
90s
Rest
60s
Pro Tips
- Don't just stand and punch — move your feet.
- Vary your shots: jabs, crosses, hooks to the body.
- If your legs burn more than your arms, you're doing it right.