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“With leather bags, there’s no tearing or cracking, unless you hit like the hulk,” says Villa. However, sand- and synthetic-filled bags are also good options for stronger punchers, as long as the exterior is legit. Almonte is a fan of water-filled bags because they absorb your punches and feel life-like. If you don’t have the space (or installation know-how), a freestanding bag can work-just find one that’s at least half your body weight to ensure it won't move around too much.
At home kickboxing workout with bag install#
“I recommend hanging bags, but they're difficult to install and require a lot more space for permanent installation,” says trainer and boxer Taylor Rae Almonte, CPT, co-founder of anti-racist wellness program ACTIV-ISM. The first major decision to make is whether you want a free-standing or hanging bag. The Kickboxing Heavy Bag Workout is a 4 X 4 meaning, it’s a 4 minute round done 4 times with a 1 minute rest in between rounds.
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There’s a 10 minute warm up and then, the kickboxing workout will take 19 minutes to finish. After all, there are *so* many types of bags out there, from hanging bags to free-standing bags-and a whole slew of materials and fills to choose from. Each workout should take 29 minutes to complete. Of course, that requires finding the right bag for you and your at-home sweat sitch. “Once you add a bag into the mix, you’ll tweak your technique and bag position, and, in the process, get better at boxing.” And while shadow boxing (think hitting the air) is an effective way to learn the technique, upgrading your home gym set-up with a punching bag is guaranteed to pack more power into your punches. Sounds like the ultimate stress-reliever, TBH. “You’re using your entire body to create momentum, speed, power and, in turn, burning so many calories while gaining strength. “It’s so much more than just punching,” says Semoura Villa, CPT, trainer at Rumble Boxing. If you’re looking for a full-body workout that combines strength, cardio, and agility, consider kickboxing.