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Intense Workout

Punching Bag

Intense   30 minutes

Target Areas: Shoulders

Kiele Briscoe
 		    Added by Personal Trainer Kiele Briscoe
Punching Bag
Tags
Shoulder Workouts

Exercises

Set 1: 1 round
Jabs
Effort: Moderate
Jabs
1 minute
Jabs
Effort: Moderate
Jabs
1 minute
Rest
Rest
10 seconds
Right Crosses
Effort: Moderate
Right Crosses
1 minute
Left Crosses
Effort: Moderate
Left Crosses
1 minute
Rest
Rest
10 seconds
Right Hooks
Effort: Moderate
Right Hooks
1 minute
Left Hooks
Effort: Moderate
Left Hooks
1 minute
Rest
Rest
10 seconds
Right Upper Cuts
Effort: Moderate
Right Upper Cuts
1 minute
Left Upper Cuts
Effort: Moderate
Left Upper Cuts
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Squat Side Kicks
Effort: Vigorous
Squat Side Kicks
1 min 30 secs
Rest
Rest
10 seconds
1 2 Burpees
Effort: Vigorous
1 2 Burpees
1 min 30 secs
Rest
Rest
10 seconds
Foot Taps
Effort: Vigorous
Foot Taps
1 minute
Rest
Rest
10 seconds
Foot Taps
Effort: Vigorous
Foot Taps
1 minute
Rest
Rest
10 seconds
Left Roundhouses
Effort: Vigorous
Left Roundhouses
1 minute
Rest
Rest
10 seconds
Right Roundhouses
Effort: Vigorous
Right Roundhouses
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Jab Cross Hook Elbow Left
Effort: Very Hard
Jab Cross Hook Elbow Left
1 minute
Jab Cross Hook Elbow Right
Effort: Very Hard
Jab Cross Hook Elbow Right
1 minute
Rest
Rest
10 seconds
Power Punches
Effort: Very Hard
Power Punches
2 minutes
Rest
Rest
10 seconds
Straight Punches
Effort: Very Hard
Straight Punches
2 minutes
Rest
Rest
10 seconds
Elbow Strike, Knee Strike
Effort: Very Hard
Elbow Strike, Knee Strike
1 minute
Elbow Strike, Knee Strike
Effort: Very Hard
Elbow Strike, Knee Strike
1 minute
Rest
Rest
45 seconds

Set 4: 1 round
Rapid Punches
Effort: Maximum
Rapid Punches
1 minute
Rest
Rest
15 seconds
Rapid Punches
Effort: Maximum
Rapid Punches
1 minute
Rest
Rest
10 seconds
Shadow Boxing
Effort: Maximum
Shadow Boxing
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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