Speed Bag

Woodman725

I just put up a speed bag at home. I believe it's an Everlast 9x6, kind of a big bag, so I bought a smaller one. I think it's an 8x5. I've been able to work in double and triple punches as well as forward/backward and just started elbows. Just wondering if anyone actually has a good formula for a speed bag work out? I usually try to work my arms before, pull ups or bouncing a heavy ball overhead on a beam. I've been boxing (classes mostly, some sparring) for about 3.5 years so my shoulders are getting pretty strong. There are lots of videos on youtube, but hard to sort through them and actually find a workout.