Sara's Super Summer Punchbag Workout
10.06.2011
By completing this workout in between your usual training sessions 1 to 3 times per week you will boost calorie expenditure in a creative and fun way! You will add variety to your training sessions by incorporating some Capoeira based swing mixed with functional exercises while exercising your body as a whole! This is an efficient body workout that will make you ready for beach holidays!
Specifically on this workout only kicks to the punching bag will be used mixed with some strength work for upper body and core.
STEPS:
- 1. Joint activation
Start your workout with some joint rotations, this will lubricate your joints and prepare them for the workout by getting them smother.
- Make circles with your feet and then work your way up through the knees, hips, spine, neck, shoulders, elbows and finally wrists.
2. Body weight warm up:
- 50 star jumps;
- 50 ski jumps;
- 50 star jumps arms up;
- 20 jumping waist twists
- 20 knees to chest
- 20 heels to bottom
This will increase your blood circulation and raise your body temperature.
It also enables you to work your coordination, which is an important skill for bag training, as well as for general fitness.
You should work up a light sweat during a warm up routine, if more than that, you are working too hard.
- 3. Supersets workout
Do the 2 exercises from each superset with as less rest as possible for 3 sets and then rest for 1 min before starting the following superset.
Before starting this workout you need to drill this 2 capoeira foundation moves:
- “Ginga”: This is a body swing that blends the squat and lunge techniques while moving the arms to protect the face in a smooth and energetic way. It improves coordination and activates full body.
- Martelo: This is a kick used in several martial arts. You will need to drill footwork. This movement will focus on your core strength and stability and improves lower body strength and stamina.
Bag Superset number 1 x 3 sets non-stop:
20 Capoeira line kick “Martelo” from “Ginga” to chair position
12 Decline press ups
Rest 1 minute when 3 sets are done
Bag Superset number 2 x 3 non stop
20 Martelo straight from Ginga with Ginga in between
Dips with one foot on top of each other
Rest 1 minute when 3 sets are done
Bag Superset number 3 x 3 non stop
20 Martelo swapping legs
20 Elbows each arm
Fit Ball curl ups
Rest 1 minute when 3 sets are done
Bag Superset number 4 x 3 non stop
20 Martelo from Armada
10 Single leg lunges with dumbbells and feet up on Bag
20 Bare hands slaps
Mat Superset number 5) x 3: Core and Stretch
Roll down legs wide and stretch up legs together
Roll down legs together and stretch up legs wide
- 4. Cool down
- Arm circles
Help the circulation remove the excess lactic acid that may have accumulated in the muscles.
- Stretches: Chest, triceps, hamstrings, quadriceps, calves, back, and glutes.
This will minimize training soreness and speed recovery.
TIPS AND WARNINGS REGARDING KICKS ON THE PUNCHING BAG
- Use a punching bag workout a few days a week between your usual sessions for a well-rounded workout program.
- Put as much power as you can into the kicks. Tighten your abs by drawing navel to spine and use as much force from the legs and core every time you hit the bag.
- Slowly build up your speed, endurance and power of your kicks.
- Make contact with the bag as it swinging back to you between kicks. Don’t wait for it to stop moving to hit again.
ENJOY
SARA CORREIA
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