The key is finding new ways to keep your Workout for Fighters purposeful, focused and at the proper intensity. One way that I mix things up is by separating each round on the bag by purpose. In today’s video, I’ll walk you through what Im talking about and you’ll see how I use the heavy bag to practice fundamentals, while getting a great.
- Heavy Bag Workout Beginner
- Heavy Bag Workout Pdf For Beginners
- Boxing Exercises For Beginners
- Heavy Bag Workout Pdf
- Heavy Bag Workout Pdf Exercise
(Disclaimer: Before you attempt any of the Tabata workout routines below, make sure you have the adequate strength and endurance to complete these workouts safely. I take no responsibility for any injury, broken bones or even DEATH BY TABATA)
Fight Off the Shadows. Your coach: Gideon Akande, Men's Health Top Trainer and Golden Gloves. Plus, this HIIT workout has you doing active recovery for almost two minutes between circuits: Seated Russian Twists for 45 seconds and Back Kicks on a Heavy Bag for 45 seconds. The best way to improve over time is to measure and track your kickboxing metrics. Impact Wrap, a portable fitness tracker that wraps snuggly. With a quality heavy bag and a few inexpensive accessories, you can exorcise your demons and get the workout of your life right in the comfort of your own basement or garage. There are several benefits to this workout style. Adding fight-inspired workouts to your training regimen will pay off in a variety of ways. The progressive heavy bag program gives me a realistic, flexible and diverse training schedule. The schedule keeps me focused and on track on what I am working on and how I can progress. Overall I believe the heavy bag blue print is a must have for anybody who does a lot of solo training on the heavy bag or anywhere possible to shadow box.
No time for slacking off today.
![Heavy bag workout pdf free Heavy bag workout pdf free](/uploads/1/1/9/3/119372578/601474297.jpg)
These 17 brutal Tabata workout routines are so hard you might need medical assistance afterward.
Get ready for hell or turn back now…
And don’t say I didn’t warn you!
Destroy Workout Plateaus and TRASH Boring and Outdated Interval Workouts with 51 NEW and Never-Seen-Before Metabolic Finishers and 119 Guaranteed-to-Get-You-Shredded Exercises.
Workout Finishers Expert Mike Whitfield introduces his breakthrough “Metabolic Stacking” training to help you torch body fat and smash any plateau in as little as 3 minutes
Tabata Workout Routines – 17 Short Brutal Workouts
Tabata 1: Grave Diggers
I first came across this exercise when I started the Tapout XT Program
Essentially what you’re going to be doing is starting off in a plank position and moving from your elbows on to your hands. from there you will perform a single pushup before moving back to the plank position.
You’re going to be working the same exercise all the way through the 4-minute Tabata.
Here’s the breakdown:
- 20 Seconds: Grave Diggers
- 10 Seconds: Rest
- Repeat x8
See below for a video demonstration of the Grave Diggers in action. It’s harder than it looks
Tabata 2: Leg Crusher
This is my all time favorite lower body Tabata workout.
It’s going to leave you your legs burning with intensity with every rep that passes.
Here’s how to perform this Tabata:
- 20 Seconds: Jump Squat
- 10 Seconds: Rest
- 20 Seconds: Alternating Lunges
- 10 Seconds: Rest
- Repeat x4
If you’re a little less experienced then it might be wise to start with regular bodyweight squats and single leg lunges until you feel comfortable enough with the movement.
The last thing you want to do is injure yourself before you have time to tackle the next on my list.
And if you’re really feeling brave, you can try combining the two exercises in the same interval like this…
Tabata 3: Heavy Core Work
For this Tabata, your going to want to break out the barbell because we’re going to be lifting some heavy f*****g iron.
Here’s the workout:
- 20 Seconds: Deadlift
- 10 Seconds: Rest
- 20 Seconds: Landmine 180’s
- 10 Seconds: Rest
- Repeat x4
Now, I know that due to the nature of this workout you might find it a little difficult to transition from one move to the next within the 10 second time limit.
So although it goes against the true nature of regular Tabata workout routines you could time the intervals like this:
- 40 Seconds: Deadlift
- 20 Seconds: Rest
- 40 Seconds: Landmine 180’s
- 20 Seconds: Rest
- Repeat x2
This way you’re still going to get the same work time for each individual move, but it’s going to be a lot easier moving from one move to the next.
But ultimately the choice is yours.
Here’s how to perform the landmine 180 with correct form…
Tabata 4: The Push-Pull Tabata
These are in my opinion the two best moves for building a lean upper body.
An no I’m not talking about heavy bench presses and barbell rows.
Instead what you’re going to be doing is cranking out serious reps of both pullups and parallel bar dips.
Just like this:
- 20 Seconds: Pull-ups
- 10 Seconds: Rest
- 20 Seconds: Parallel Bar Dips
- 10 Seconds: Rest
- Repeat x4
This is harder than it looks and probably one of the more difficult Tabata workout routines to complete without failing at least once or twice during the 4 minutes.
If you struggle with excessive amounts of pull-ups like many people do this Pull-up Progression guide should get you up to speed.
Tabata 5: Farmers Walk/Loaded Carries
Before you ask, no I don’t mean the walk farmers take at the crack of dawn to feed the pigs on the farm.
When I refer to farmers walk I simply mean pick up a very heavy weight in each hand and then walking as far as physically possible before your grip fails and your arms fall out of their sockets.
Here’s how to add farmers walks to your Tabata workout routine:
- 20 Seconds: Farmers Walk
- 10 Seconds: Rest
- Repeat x8
This exercise is best performed with either dumbbells or a trap bar. If you have one available.
Make no mistake this ain’t easy by a long shot. If your arms don’t fail halfway through then your grip probably will.
Make sure to keep progressively adding weight with each and every workout and you’ll have the strength endurance of a Spartan warrior in no time.
Tabata 6: Bad Boys
This is another move I picked up from the Tapout XT training program.
It’s an absolute killer and not for the faint-hearted.
Here’s how we’re going to break this down:
You’re going to do 4 tuck jumps…
…followed by 4 in & out abs
…followed by 4 mountain climbers
Still following the Tabata protocol:
- 20 Seconds: Bad Boys
- 10 Seconds: Rest
- Repeat x8
Here’s a quick video to break down the moves:
Related: 51 Addicting Workout Finisher For The Ultimate Afterburn
Tabata 7: The Renegade
This Tabata’s going to leave your arms begging for mercy.
It’s one the harder Tabata workout routines on this list simply because your arms will almost always quit on you.
Here’s how to do it:
- 20 Seconds: Renegade Row with Push-up
- 10 Seconds: Rest
- 20 Seconds: Mountain Climbers
- 10 Seconds: Rest
- Repeat x4
The reason this routine is so brutal is that you aren’t giving your arms any time to recover.
Even during the mountain climbers, your arms are still having to hold the weight of your body making it an all out 4-minute war.
This video contains some awesome mountain climber variations for you to add into your routine if you’re feeling up to it…
Tabata 8: Keep Swinging
Grab yourself a sledgehammer (6-12 lbs) and a big heavy tire because for this Tabata’s where going causing some serious damage.
When done correctly sledgehammer swing will absolutely annihilate your core.
Here’s the workout in all its glory:
- 20 Seconds: Sledgehammer swings (left side)
- 10 Seconds: Rest
- 20 Seconds: Sledgehammer swings (right side)
- 10 Seconds: Rest
- Repeat x4
Watch the video below to learn how to be a true swinger:
Tabata 9: Burpee Brutality
You’ve probably already tried this one but I’ve got to include it in the list because it’s an absolute b**ch of an exercise
If you haven’t tried it, all I can say is that you’re in for a real treat.
Here’s the skinny:
- 20 Seconds: Burpee’s
- 10 Seconds: Rest
- Repeat x8
- Puke, pass out or die (optional)
Make no mistake this workout is going to be a true test of your will. I usually have to mentally prepare myself before I do this workout because it really is that hard (at least for me anyway)
And if you’re really feeling like a lunatic you can also make this Tabata more exhausting by adding a tuck jump.
Or even worse, a box jump.
Anyway, here’s a video of Tabata burpees in action…
Tabata 10: Tire Flips
For this 4-minute sweat fest, we’re going to be breaking out the heavy tire again and flipping it over multiple times.
But be warned this ain’t no barbeque and these aren’t burgers your flipping.
Here’s the workout:
- 20 Seconds: Tire Flips
- 10 Seconds: Rest
- Repeat x8
One of the harder Tabata workout routines and awesome of increasing strength and endurance in the same workout.
Related: 51 Addicting Workout Finisher For The Ultimate Afterburn
Tabata 11: The Battle Rope Tabata
Get ready to destroy your arms as well as your entire core with this savage battle rope workout.
Here’s how to get waving with this workout:
- 20 Seconds: Alternating Waves
- 10 Seconds: Rest
- 20 Seconds: Rope Slams
- 10 Seconds: Rest
- Repeat x4
The perfect thing about battle rope workouts is that they force you to work each arm independently. Leveling out and strength imbalances you might have while at the same time, hammering your entire upper body.
Here’s how to perform each move…
Tabata 12: The Running Man
Nothing too taxing about this Tabata.
Oh, except that big F***off hill you’re about to climb.
Here’s how to get your legs moving for this Tabata:
- 20 Seconds: Hill sprint
- 10 Seconds: Rest
- repeat x8
For the sake of ease and convenience, I’d recommend you use a treadmill with a decent incline for this workout.
Hill sprints are great but when you’re trying to keep time and run at this same time it’s almost impossible to know where you are with your Tabata workout routines.
This way you can simply start the treadmill, set the timer and jump on and off the treadmill as and when you need to.
Here’s some practical advice on how to get started with Tabata hill sprints…
Tabata 13: Jump Around
Next, on the list, we’ve got a jump rope Tabata.
For this Tabata, I’m giving you an option. You can either do a sprint in place or do double unders. It’s your choice.
Either way, you’re going to be jumping rope faster than the speed of light:
Let’s skip to the workout:
- 20 Seconds: Jump rope (Sprint in place or double unders)
- 10 Seconds: Rest
- Repeat x8
This is probably the best Tabata for torching calories from your frame. Every part of your body is going to be working at full capacity for the entire 4-minutes.
Just make sure not to trip up.
Destroy Workout Plateaus and TRASH Boring and Outdated Interval Workouts with 51 NEW and Never-Seen-Before Metabolic Finishers and 119 Guaranteed-to-Get-You-Shredded Exercises.
Workout Finishers Expert Mike Whitfield introduces his breakthrough “Metabolic Stacking” training to help you torch body fat and smash any plateau in as little as 3 minutes
Tabata 14: Dumbbell Thrusters
Popular among CrossFit athletes and fitness freaks across the globe. Thrusters are going to get your heart pounding faster than a pervert in a sweet shop.
If you’ve never tried thrusters before you may want to stop reading now because they’re going to kick your ass.
Here we go again:
- 20 Seconds: Thrusters
- 10 Seconds: Rest
- Repeat x8
Here’s a brief demo of dumbbell thrusters in action…
Tabata 15: Bike Sprints
What kind of post would this be if I didn’t include one of the original Tabata protocols?
Take a seat and get ready to pedal for your life:
- 20 Seconds: Bike Sprints (maximum effort)
- 10 Seconds: Rest
- Repeat x8
If you didn’t already know, the original Tabata protocol was first tested on Olympic speed skaters to analyze their training performance.
Soon after the study was performed on stationary bikes and the rest is history.
Here’s how it looks on an airdyne bike…
Tabata 16: Punch Out Drill
Second to last on our epic list of Tabata workout routines is the oh so wrong Tabata punch out drill.
Pretty basic. You’re just going to go hell for leather by repeatedly smashing your fists into a huge heavy bag.
Headbutting is optional.
Heavy Bag Workout Beginner
Here it is.
- 20 Seconds: 1-2 Punch Combination
- 10 Seconds: Rest
- Repeat x8
After a few rounds, it’s going to feel like your arms are literally on fire. But to get the full benefit of this Tabata, it’s important to push through the fatigue and continue to throw straight punches as hard and fast as you can for the full 8 rounds.
IMPORTANT: If you’re going to attempt this workout I highly recommend you wrap your hands beforehand and use at least 10oz gloves. As you tire your form will start to suffer and the last thing I want on my conscience is one of my readers complaining of a broken hand. So just be careful.
Here’s how the pro’s do it…
Tabata 17: Pushup Attack
So here we are, the last of the Tabata workout routines on the list.
I have to say it’s been emotional. I feel like we’ve made a real connection and I can’t stand the thought of you leaving.
Before I start to cry here’s the last Tabata on the list. Goodbye forever…
Here we go (…sniff, sniff)
- 20 Seconds: Wide grip pushups
- 10 Seconds: Rest
- 20 Seconds: Close grip pushups
- 10 Seconds: Rest
- Repeat x4
Depending on your fitness level, you may or may not find this workout challenging during the first 2-3 round.
But by the time you hit round 6-7, it’s going to feel like you have a 200lbs man sat on your back.
I’m not even joking.
My personal best for this workout is 149 reps in the full 4 minutes.
Not amazing by any means and I’m sure with a little practice you can breeze past this total no problem.
Do you have any Tabata workout routines, not on the list? Share your own Tabata workout routines in the comments below
Destroy Workout Plateaus and TRASH Boring and Outdated Interval Workouts with 51 NEW and Never-Seen-Before Metabolic Finishers and 119 Guaranteed-to-Get-You-Shredded Exercises.
Workout Finishers Expert Mike Whitfield introduces his breakthrough “Metabolic Stacking” training to help you torch body fat and smash any plateau in as little as 3 minutes
You’ve probably seen sandbags in your local gym or watched someone awkwardly try to squat while bear-hugging these giant sacks of sand. Heck, some sandbags are even bright pink, so it’s impossible to miss them.
If you haven’t used them yet, you might be wondering a few things about sandbags – why you should try sandbag training, how you can use them to get lean, some exercises to do with them, and where you can buy them.
What is a Sandbag?
Sandbags are exactly what you’d imagine them to be – large bags made of heavy-duty material filled with sand. You can make one for as little as $15 or buy one for over $150. They can be filled with anywhere between 10 lbs. to over 200 lbs. of material.
Sandbag training has been around for hundreds of years (probably even longer) as a method used by wrestlers and martial artists. More recently it has made it into mainstream fitness as part of the “functional training” movement.
3 Benefits of Sandbag Training
There are many benefits to incorporating sandbag training into your workout routine, here are a few:
1) Unstable Load Training = Good Functional Strength
Training with unstable loads simply means that the weight you are lifting is constantly shifting as you lift it. The idea is that the unstable load recruits more muscle stabilizers thereby making your body stronger in a functional way – one that mimics the lifting of a kicking child, picking up a heavy bag of groceries, or grabbing a large suitcase off of a moving conveyor belt.
Josh Henkin, the founder DVRT Training Systems explains, “sandbags can be thought of as the most ‘uncooperative’ pieces of equipment. They are different because they will change their form as you lift them. Unlike many other training tools, it is almost impossible to develop a specific groove for any lift. This makes sandbags a constant challenge as every repetition will be vastly different.”
This is in stark contrast to free weights where the load of the weight moves in a very predictable pattern allowing the body and nervous system to get comfortable lifting that same exact pattern every time. If your goal is absolute strength (being able to lift as much weight as possible), stable weights are most likely your best bet.
But, if you want to be more athletic and develop functional strength, then using unstable load training like sandbags works really well.
2) Great For Conditioning
Sandbag training can be done anywhere with just 1 piece of simple equipment making it one of the better conditioning tools on the market. There’s even evidence showing that performing a basic set of lunges with a sandbag significantly increased participants’ heart rate when compared to the same lunge with equal weight in dumbbells.
According to researcher David Cornell, a doctoral student in the University of Milwaukee’s department of kinesiology, the 22-person study “found significantly increased heart rate when subjects did lunges holding sandbags compared with the same amount of weight in dumbbells.”1
While this one study is not conclusive by any means, it does show promise for sandbag training. Using a sandbag in a well-designed circuit like the one below can generate a huge caloric expenditure and improve your cardiovascular system.
3) Inexpensive and Versatile
Sandbags are relatively cheap and versatile making them a great option. The possibility of getting an awesome full-body workout with a piece of equipment you can make for under $15 is hard to beat!
Heavy Bag Workout Pdf For Beginners
Full-Body Sandbag Workout
Here’s a sample sandbag circuit designed to improve your conditioning and burn a ton of calories.
Sandbag weight recommendations:
Beginner: 10-15 lbs.
Intermediate: 30-40 lbs.
Advanced: 50-60 lbs.
Intermediate: 30-40 lbs.
Advanced: 50-60 lbs.
Warm-up:
Choose the warm-up of your choice for 5 to 10 minutes. Get a sweat. Consider this full-body dynamic warm-up.
CIRCUIT A
Move from one exercise to the next with as little rest as possible between exercises. After the circuit, rest for 2 minutes, then repeat for 3 more rounds. Perform each exercise for the specified reps before moving to the next exercise.
Complete a total of 4 rounds before moving on to Circuit B.
Exercise | Reps |
Bear Hug Squat | 10 |
Push-up | 15 |
Rotational Lunge | 10 each side |
Bent-over row | 15 |
CIRCUIT B
Tabata training – 20s/10s work-to-rest circuit for 8 rounds.
Exercise | Sets | Reps |
Sandbag Shouldering | 8 | 20 seconds work 10 seconds rest |
Sandbag Exercise Descriptions
1) Bear Hug Squat
Hug the sandbag in a vertical position against your body. Maintain a straight back as you sit back and down into a squat position. Actively keep your core engaged and try to keep a neutral spine throughout the entire movement.
2) Push-up
Set up for a strict push-up with your hands on your sandbag underneath your shoulders, your feet together, and a nice straight line from head-to-toe. Squeeze your butt to create tension in your body. Lower down without letting your elbows flare out wide. Think about pressing into the ground as you push yourself up in a controlled tempo. For an instructional push-up video, check this out: How To Do A Push Up.
3) Rotational Lunge
Stand tall gripping the sandbag in front of your body. Step back into a reverse lunge as you rotate the sandbag to the outside of the front foot. As you step forward, rotate the bag in front of your body. Step the other foot back into a reverse lunge and rotate the sandbag to the outside of the front foot. Keep your trunk engaged and try not to let the sandbag pull you off balance.
4) Bent-Over Row
Set up with the sandbag on the ground just in front of your toes. With a slight bend to your knees, bend down to pick up the sandbag maintaining a neutral back. Grab the handles and pull the sandbag into your chest. Avoid rounding your back as you pull the sandbag.
5) Shouldering
Bend at the knees and hips and grip under the middle of the sandbag with both hands. Lift the bag up quickly and swing the front/top end of the bag back over one shoulder. Drop the weight down and repeat to the other shoulder. Avoid rounding your back and/or trying to pull the sandbag with the arms. The hips and legs should be the main driver to get the sandbag onto your shoulder.
Sandbag Shopping Guide
You have a number of different options when it comes to buying a sandbag for training. From most affordable to most expensive, here’s a list:
Budget Option – Build One Yourself
It’s pretty straightforward to make a basic sandbag. A quick trip to your local hardware store should do the trick. All you need is sand (pea gravel works as well if you don’t have access to sand), an old duffel bag, some heavy-duty trash bags, and duct tape.
Here’s a good video on DIY sandbags.
Boxing Exercises For Beginners
The only downside is that most duffel bags aren’t built to withstand the constant beatings of sandbag training and will most likely start to wear down quickly. You’ll also be limited by the lack of handles.
Mid-Range Option
Most big box sporting goods stores (Sports Authority, Big5, Dick’s, or Modell’s) will sell basic training sandbags. These are OK, but are not going to be very durable if you plan on using the sandbag often, especially if you train outdoors. I trained clients with one of these bags on the beach and the zipper broke within a few months of use. I made it work with extra duct tape, but it was kind of a pain to use.
Heavy Bag Workout Pdf
High-End Sandbag
If you want to get serious with your sandbag training, I would recommend either of these bags. Both are high-quality, very durable and perfect for the above circuit.
Heavy Bag Workout Pdf Exercise
If you’ve never used a sandbag, you’re in for a real treat. You’re going to feel muscles you never knew you had.
Now you know some of the best sandbag exercises to get lean, stay strong and improve your conditioning. I want to know how you guys did with the above circuit, so share your experience in the comments below!
- Johannes L. Weightlifting With Shifting Sand: Do Sandbags Offer A More Complete Workout? Human Performance Sport Physiology Laboratory 2014. Accessed October 2015 ↩