Solo Heavy Bag Workout

This drill brought to you by your friends at Total Control Fighting. There are many ways to train with a heavy bag, I like this drill because it pushes you and keeps the workout interesting. You can substitute 1 minute rounds for 30 sec rounds or 2 minute rounds if you like. The point is push yourself! Push yourself like your coach is watching. Its hard to stay intense when you are on your own, but with the right attitude you can get a HELL of a workout. Train Hard!

• Heavy Bag Solo Drill

For this drill you will need three things. A heavy bag, a pair of MMA gloves and a wall clock with a second hand or if you have one, a ring timer. We will set the rounds at 1 minute each.
• Heavy Bag Solo Drill

First round, Bag Hops. Just as it sounds hop up and down off of the bag as many times as you can in 1 minute.
• Heavy Bag Solo Drill

OK 1 minute is up, on to the next round! NO REST!! Stand the heavy bag up and grip it slightly below center mass and lift over your left shoulder, set the bag back down and sling it over your right shoulder. Do this back and forth for the entire minute.
• Heavy Bag Solo Drill

Note The olympic style grip on the bag.
• Heavy Bag Solo Drill

Ok, 2 minutes in and your going strong! Next 1 minute round, ground and pound that bag into next week!
• Heavy Bag Solo Drill

Move from mount to knee ride to judo hold and blast away as hard as you can. PUNISH THAT BAG, IT CALLED YOU FAT! WORK WORK WORK!
• Heavy Bag Solo Drill

OK 3 minutes Down, Your getting tired, but your not going to quit. This time pick up the bag like a bundle of fire wood.
• Heavy Bag Solo Drill

And squat down. Have the bag touch your knees, then Power back up. repeat for the whole minute long round, this is a tough one!
• Heavy Bag Solo Drill

OK 4 minutes down, this is it, your last round!
Start in pushup position about 6" or so away from the bag, lower down and EXPLODE up onto the bag.
• Heavy Bag Solo Drill

Now do a pushup off the bag. Repeat for 1 minute. How many can you get? 15, 30, 40?? Go hard!
After the round, rest for a period and repeat the entire sequence again! EYE OF THE TIGER !!!