Real Kickboxing Bag Workout - Beginner

[Guest guest]

Today I *finally* tried the beginner workout from this Danny Sullivan set! What

a fun one!

The warm up starts off immediately – with jump rope. It was particularly cold

in the basement today, so I started with marching in place until I felt warm

enough to start jumping (without the rope). Next Danny and his two backgrounders

do some dynamic stretching, as well as some shallow lunges done slowly to

stretch out the legs, into some runners stretches. He also does some mountain

climbers, horse stance stretching, and some planks with knee-ins.

The bag workout begins with some footwork practice, showing Danny and the class

circling the bag. No punching or kicking is done yet. The workout consists of

8 one minute rounds, with a 10 second " blitz " after each round. Danny is great

at explaining and demonstrating each combo, and there is a very good voice-over

prompt for each punch or kick combo, to keep you on track without having to look

at the tv. The cool down is a bit unusual, as it starts with push ups. There

aren't many though, because I was in the midst of wresting my gloves off, and

ended up missing the push ups, lol. Next they a few different kinds of

crunches, then finish with some stretching.

I really enjoyed this one, but the kicking part was kind of hard to do, given

the location of my heavy bag. I already knew that kicking might an issue, so I

may consider moving the bag out to the garage when it warms up. A few times I

ended up just practicing my kicks and watching my form in the mirror instead of

trying to carefully aim for the bag with my kicks – without kicking my treadmill

or the pole on the other side, heh. The blitzes were my favorite part, and were

so fun! I hope the blitzes last longer in his other, more advanced workouts!

Here is the breakdown of the combos done in each round:

Round 1 – Jab, cross, jab-cross

Blitz

Round 2 – Hooks – left, right, left, pause, right, left, right

Blitz

Round 3 – Uppercut – left, right, left, pause, right, left, right

Blitz

Round 4 – Jab, cross, left round kick, pause, jab, cross, right round kick

Blitz

Round 5 – Jab, cross, left front kick, pause, jab, cross, right front kick

Blitz

Round 6 – jab, cross, front knee strike, pause, jab, cross, rear knee strike

Blitz

Round 7 – right round kick, left round kick, right cross, left hook

Blitz

Round 8 – left round kick, right round kick, left hook, right cross

Blitz (this last blitz is 20 seconds long)