Home Boxing Bag Circuit

In my kickboxing class we do circuits for the last 20 minutes with the kicks, knee strikes, jab/cross/hook combos on heavy bags, burpees, pullups (or reverse shrugs if you're stuck at the bottom of a pullup like me), medicine ball crunches, planks, wall sits, renegade rows.. you name it. Circuits are really only limited by what you want in them and what equipment you have or don't have.

I find free standing bags a bit awkward because I feel like I am pretty much on top of the base and it makes my footwork feel awkward, so I tend to focus on kicks. One that I find particularly challenging is the switch kick, where you shift your forward foot to the back, then your formerly front foot becomes the striking leg. Keeping the power in it and keeping your shoulders squared up properly is a challenge for me. 10 in a row off each side with good power and form and that's a minute round.

You can also practice knee strikes by holding the top of the standing bag. It's not like working with a dummy where you can clasp you hands behind the neck and really power your knee into the chest, but those really get my lungs burning too.