Still have that heavy bag lying around from lockdown, gathering dust and mocking your dad bod? Well, it’s about time we put that bag (and that tummy) to good use!
Heavy Bag Workout to Get Shredded Overview
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We’ve all seen Rocky train his butt off for the not-so-subtle fight against the communists. So if nothing else, we do know it’s certainly possible to get shredded with a heavy bag.
But while it is possible, it’ll take quite a lot of work, sweat, and, honestly, more than just throwing punches. Here’s a quick look at the program’s details:
- Fitness level: Beginner to intermediate
- Duration: 10 weeks
- Workouts per week: 6 workouts per week
- Average workout duration: 45 minutes
- Equipment needed: Minimal equipment
- Goal: Lose weight
This heavy bag plan is designed to be done at home or at a gym, and it only requires a heavy bag, a pull-up bar, an open field/area to sprint, and — of course — your grit!
Our Heavy Bag Workout Schedule & Details
Using a heavy bag will obviously have you doing quite a lot of boxing — which counts as cardio. Thus, we need to throw in some resistance training in there as well to allow for muscle retention or even muscle growth.
Your weekly schedule on this program looks as follows:
- Monday: Heavy Bag Work and Sprints
- Tuesday: Conditioning and Speed Work on Bag
- Wednesday: Long-Distance Run
- Thursday: Heavy Bag Work and Sprints
- Friday: Off
- Saturday: Long-Distance Runs and Stretching
- Sunday: Off
Now, here’s what each workout will look like:
Monday – Heavy Bag Work and Sprints
- Warm-up with 5 minutes of jabbing
- 10 rounds x 10 reps Jab-cross-squat (30 seconds rest between rounds)
- 5 rounds x 30 seconds of cross punches (dominant side) (15 seconds rest between rounds)
- 5 rounds x 30 seconds of burpee-jab-hook (60 seconds rest between rounds)
- 10 x 30-yard sprint (45 seconds rest between sprints)
Tuesday – Conditioning and Speed Work on Bag
Warm up with a 5-minute jog; then complete 5 rounds of the following for time:
- 10 push-ups
- 5 chin-ups
- 10 squats
- 5 pull-ups
- 10 lunges
- 10 burpees
- Finish the session with 10 rounds of 30 seconds of speed jabbing (30 seconds rest between rounds)
Wednesday – Long-Distance Run
- Complete a 5-mile run
Thursday – Heavy Bag Work and Sprints
- Warm-up with 5 minutes of jabbing
- 5 rounds x 30 seconds of the burpee-left hook-right knee (60 seconds rest between rounds)
- 10 rounds x 30 seconds of jab-cross-squat (30 seconds rest between rounds)
- 5 rounds x 20 lunges carrying the heavy bag
- 10 x 30-yard sprint (45 seconds rest between sprints)
Friday – Off
Today is technically an off day, but a long gentle walk might do you some good.
Saturday – Long-Distance Runs and Stretching
Complete a 5-mile run. Then, follow it up with a full-body stretch session and, if you can afford it, a deep tissue massage as well.
Sunday – Off
This is a true rest day. Take some time to lay low and take it easy!
Heavy Bag Workout Diet
As you finish your heavy bag workouts, you will, of course, be quite hungry! You’ve earned your gains, and now it’s time to drink all those egg whites like Rocky did, right?
Well, it’s a bit more complicated than that.
Remember: If you’re looking to gain muscle mass, you need to be in a calorie surplus. If you’re looking to lose weight, you need to be in a calorie deficit.
A few simple rules to follow are as follows:
- Add or subtract 150 – 250 calories from your maintenance calories (calculate those here) depending on your goals.
- Eat at least 1 gram of protein per pound of body weight.
- Consume at least 0.3 grams of fats per pound of body weight.
- The rest of your calories can be dedicated to carbohydrates.
You should be gaining/losing 0.5 – 1.0% of your total body weight per week, and when this stops, simply add/remove 150 – 250 calories from your goal. Never remove calories coming from protein, though, as protein is really the driving force behind your progress.
Pros and Cons of Getting Shredded With a Heavy Bag
The biggest thing you have to consider when starting any workout plan is whether or not the program is sustainable. The perfect workout plan might give you all the tools and guidance, but it’ll be worthless if you don’t have the time or means to follow it.
With that in mind, here’s a list of the pros and cons of the workout given above:
| Pros | Cons |
|---|---|
| You get a great combination of cardio and resistance training. | You’re technically better off doing a workout based on resistance training (even if it’s just a kettlebell workout) and not based on cardio. |
| You don’t really need any equipment. | You still need some equipment. |
| You can lose fat and gain muscle at the same time. | Boxing can be hard on the wrists and elbows. |
| By combining high-intensity and low-intensity cardio, you become a full athlete. | Workouts can be challenging for those who are quite overweight. |
Heavy Bag Workouts to Get Shredded Conclusion
Getting shredded is no easy feat and might take months for most! This is important, especially when you aren’t doing this as a career … but simply because you’d like to.
That said, you can still do it as long as you do the following:
- Train at least 3 – 5 times per week.
- Follow a diet that has the correct number of calories and amount of protein.
- Sleep and recover between sessions.
Really? Just that?
Just that. I promise.
