Medical Disclaimer & Safety Warning:
Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.
Voice Coach Guidance
Automatically speaks the next exercise details as you check them off.
Warm-Up
Shadow boxing 3 min + jump rope 2 min
Exercises
1
Heavy Bag Rounds (Technical)
4 sets×3 min rounds reps· 60s rest
Move, throw combos, circle the bag
2
Heavy Bag Power Round
2 sets×90s reps· 60s rest
Single maximum-power shots with reset
3
Heavy Bag Tabata
1 sets×8 intervals (20s on/10s off) reps· 120s rest
20s all-out, 10s rest, 8 sets
Cool-Down
Shoulder stretch + hip stretch 3 min