Getting started with a punching bag (27 min)

Beginner 27 minutes
article rating 4.6/5 143

In this session you will do slow/fast exercises (30 seconds of exercise and 30 seconds of recovery between each exercise) in order to help you improve your striking speed.
A reminder about "lead" and "rear" moves:
If you're right handed, move your left leg one step forward; your left arm and leg will be designated "lead" because they're in the lead (front) relative to the other side of your body. If you're left-handed, bring your right leg forward; your right side is now your "lead" side. To perform this routine properly you'll need to clear a space of around 2 m x 1.5 m. Don't forget to turn the sound on for a better experience!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Neck joints (1 min)
  • 02
    Hips and shoulders (1 min)
  • 03
    Knee and ankle joints (1 min)
  • 04
    Plank on knees (1 min)
  • 05
    Half-squats and lunges (1 min)
  • 06
    Jumping jacks (1 min)
  • 07
    Shadow boxing (1 min)
  • 08
    Lead arm jabs (30 sec)
  • 09
    Rear arm jabs (30 sec)
  • 10
    Jabs with both arms (30 sec)
  • 11
    Lead arm hooks (30 sec)
  • 12
    Rear arm hooks (30 sec)
  • 13
    Hooks with both arms (30 sec)
  • 14
    Rear knee kicks (30 sec)
  • 15
    Lead knee kicks (30 sec)
  • 16
    Lead roundhouse kicks (30 sec)
  • 17
    Rear roundhouse kicks (30 sec)
  • 18
    Roundhouse kicks with both legs (30 sec)
  • 19
    2 jabs + 1 lead roundhouse kick (30 sec)
  • 20
    3 jabs + 1 rear roundhouse kick (30 sec)
  • 21
    1 lead jab + 1 rear roundhouse kick (30 sec)
  • 22
    1 rear hook + 1 lead roundhouse kick (30 sec)
  • 23
    Shadow boxing (1 min)
  • 24
    Upward facing dog (1 min)
  • 25
    Downward facing dog (1 min)
  • 26
    Lower back self-massage (1 min)
  • 27
    Twist (1 min)

Coach advice

"Pay attention to the instructions and try to copy the coach's movements as closely as possible."
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