The Perfect Heavy Bag Boxing Workout for Beginners w/ Olympic Boxer

The Perfect Heavy Bag Boxing Workout for Beginners w/ Olympic Boxer

Watch me break down amazing boxing techniques
   • Boxing Breakdown With Tony Jeffries  

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 https://www.tonyjeffries.com/programs




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