what's up guys it's Nate for me if our Fitness
thanks for checking out my channel and in this video we're gonna hook up a 30 minute heavy
bag hit video we're gonna crush a workout all the way through for 30 minutes all you need
is your wraps obviously a pair of boxing gloves there you go both sides you need your wraps
a pair of boxing gloves and a heavy bag but check it out if you don't have a heavy bag it's
all good you can listen to the audio and you can just roll through it channel boxing doesn't
matter you'll still get a good sweat but I can guarantee you if you're gonna fall out for the
one-minute pieces you don't necessarily need a heavy bag obviously it's just nice to have cuz
that's the whole idea of the workout alright guys hand wraps on glove up let's get focused
and here's the explanation of how this video works alright guys so here's how the video works
we're gonna do one minute on and then 30 seconds at moderate pace that's one minute on 30 seconds
at moderate pace for the second exercise so for each set we have two exercises we're gonna do
each set three times so if it's a one to one to maximum we might do a cover to cover one at a
moderate pace non-stop we're gonna go through a whole bunch of sets really value guys in I'll
give you a little bit of audio feedback through all the way through the workout so you know
exactly what to do we'll have a little bit of a break halfway through and then we'll keep
going remember the idea of hit workouts is a little bit of rest and a whole lot of intensity
so get ready get those gloves and hand wraps on let's get ready to go to work alright guys let's
do it round ones coming up you should be in front of the heavy bag your hands wrapped ready to
go we're gonna get it your 30 minute hit heavy bag workout you have one minute a 1 1 2 power a
cover 1 and cover 2 as your secondary exercise for 30sec all right walk up to the heavy bag
get ready to go to work go 1 1 2 1 1 2 1 1 2 work that combination maximum for one minute
I'm going to push you through the whole time double jab cross double jab cross keep your eyes
on the target let that right hand rip but that double jab rip or half way through doesn't
mean you're slow down it just means that you stay focused and you always think of picking
up on keeping the tempo maybe three rounds of these two combinations before I move on to
our next set 15 seconds keep your pace come on focus on your target and second stay down
in one 1/2 pound through there's no rest here cover 1 cover to go so you're just moving here
mentally preparing for your next set cover 1 cover to cover to cover one doesn't really matter
ten seconds before we go hard again here a second set of 1 1 2 still keeping form ready for your
second set hard Gulf 1 1 2 1 1 2 pound through one minute max intensity you only want to
save a little bit and I mean a little bit you go to the brink of failure every
single set halfway don't worry about your last set don't think about your next
set stay down then keep punching 15 seconds time block 1 block 2 right away go you can think
of this as kind of an active recovery you can think of this as just another movement and they
get really fit even your recovery piece you can pick up the the tempo a little bit 10 seconds
before we go for your final set of this combo then a day its effort guys ready full out go 1 1
2 1 1 2 1 1 2 max now find more energy that you have been you had your first to run find more
energy than you had within the first two rounds come on keep pushing and not slowing down maintain
your intensity halfway and keeping control you don't care about your last round you don't care
about what's coming up you're digging in right now 10 seconds come on three two one last set of cover 1 cover to
go cover 1 cover to cover 1 makalah – just keep moving for 30 seconds and even here I think
breathing breathing is always important reason will help you recover it'll help you stay
focused they'll help you develop a pattern error arrest all right coming up you have round
number 2 we wrote a 15 second rest here alright and a round number 2 you're gonna hit a 2 5
2 for your one-minute combo that's a 2 5 2 for your one-minute combo and your 30 second
moderate piece is a duck right duck left a duck right duck left alright – 5 – aggressive
duck right duck left light ready go – 5 – bang it out now you see I'm barely touching the
heavy bank you at the Opera cut especially with this type of hits work I don't want to
kill my wrists and my shoulders on the heavy bag come on push through if you're seasoned
on the bag then you can let er rip of course if you're a beginner graze it until you're
more comfortable to leave it on the bank halfway come on two five two
two five to twenty seconds ten seconds three two one duck right duck left no punches just move and duck you can stay
in one spot you can move left to right ten seconds ducky right ducky and left
ducking left ducking rights go to five two about to rip still strong effort halfway keep digging come on guys when
I say come on guys you know how much he's telling what the fellas I know
ladies work they're killing this work out I know you're out there killing it so
come on put some energy into that for the last 15 seconds I don't care men women
kids it doesn't matter go to work your maximum potential based on your experience
period 5 4 3 2 1 good doc right doc left keep going ten seconds you go through your next set of this
which will be our last set of your – five – ready go come on dig in find more energy in their
first two sets and really you should be able to your work and not higher than usually and
really you're working out hard that you really can't find the energy in the first two rounds
but somehow you do alright somehow you do and you work a little bit harder two five two two
five two two five two come on thirty seconds left they'll imagine five percent more exertion
and that's where you live right here come on five percent more I said five percent
more come on get in there ten seconds five seconds three two one doc right doc left
thirty pick up your ducks here a little bit at this point the workouts where
you really start to warm up 15 seconds five seconds beautiful set number two done let's
go into round number three and a round number three as you get more and more attired which
is why hit trains beautiful because everybody who does this will be tired and if you're not you
got to push a little bit harder you're one minute piece is a three body two to the head a two to the
body three to the head in your 30 second moderate piece is a double job moving around it's one a
heart three body to head a heart to body three head ready go pull pull pull pull right so you
think about that different levels every time now changing levels with power
speed aggression controlled aggression so make spots and beautiful an
aggressive [ __ ] shoulder come on dig in taking ten seconds five seconds and go double jab keep working a double jab less intend to go get ready think about your
next set your second set of three ready go where it starts to hurt I told you but it doesn't
matter drive come on go through that heavy bag dig find energy halfway there last sets don't
matter your next set doesn't matter let's go fifteen seconds come on five seconds stick with
me three two one yes a couple jabs now you know I'm tired too you know I'm tired these workouts are legit no matter how
experienced you are how many times you've hit a heavy bag if it doesn't matter
it's like stairs no matter how fit you are stairs will always get you because
you'll push out a little bit extra it's and make it work alright let's go three
body 2head 3head two body max let's go you dig it halfway guys we're doing this with somebody make them push
at your pace you can definitely do this with two people 15 seconds 10 seconds make them follow your
page follow my pace let's go dig in I messed up I reset you can do that just don't do more than
once let's go double jab measure if you're in a fight you just pushed hard you need to be able
to work your way with some defense of offense push somebody off you with that double jab so get it
out there what if you have to close the distance when you're tired get it out there you have an
aggressive fire keep them off you get it out there all right good job guys next round round number
four again as you get more fatigue stuff gets more real remember every time you do this you're
gonna do a little bit better that's the whole concept you can do a little bit better but still
maximum effort each time your one minute will be a freestyle inside so I want that front foot afford
foot earn at the bank and 30 seconds step out just work the outside all right inside freestyle
one-minute aggressive step out 30 seconds go they're digging into the body digging it up to
the head different angles working inside let's go halfway don't let them see you suffering show
them different punches head body body head they don't see you they don't
see you're tired come on ten seconds work outside and those hands back train yourself to bring
your hands back while you're tired little head movement showing different looks ten seconds
we will back into set number two of this piece ready step inside go to work come on show speed show power show
determination inside different looks less than half way to go come on guys I want
you to push through show me five percent more dig in 15 seconds you need to be able to to react
when you feel your opponent slowing down you need to be able to push a little bit harder to take
advantage come on ten seconds they're slowing down you're not work outside one twos two three twos
whatever you want work outside get your range back ready next go inside dig harder this round you know deal five 5% come on halfway guys dig in show me
a little more come on break down the body you get to the head get to the head
to break down the body to open up a body five seconds time work the outside last one come on work the outside only two rounds to go after this
one one boxing then we have a little mental piece for you at the end 30 seconds done round number
five all right this one again we're gonna work from the inside with this one on this we're
gonna throw a four six three and then one two one two all right four six three that one-to-one
two's crush this get ready one minute four six three go again I'm not making massive amount
of contact with that right uppercut if you're experienced on the bag we want to do that I
leave that up to you tap tap tap tap tap tap tap tap tap is where you kind of want to work for
six three all the way through one minute halfway stay nice and low let those hands go I'm almost there guys come
on push keep pushing 3 2 1 1 2 1 2 move around 1 2 1 2 bring those hands back ready power one minute let's go 4 6 3 4 6 3 Moe punch power speed half way
momentum strength endurance we need it all breathing 20 seconds 15
seconds come on 10 seconds the next set doesn't matter let's go five seconds and
time very good one two one two keep pushing again still focus on some movement
still focus on keeping your hands up keeping your breathing strong
working a little bit of a pattern slight active recovery down this
last set on this round I want to go max ready go pop pop pop pop / we
can three punch max velocity on each thirty Seconds come on guys push with
me what's harder than me if you're in a gym there are people there's children you
can work harder than them inspire them to work as hard as you're working that's what
you've got to do if you don't care do your own thing but do it at a solid pace come on
five seconds nice all right one two one two or finish strong after this thirty seconds for
your gloves off won't hit your last set come on now ten seconds the drops can come off I'm
gonna burn your legs a little bit five seconds all right gloves are off what's gonna do here
is get into a lunge position in front of the heavy bag and the bank should be able arm's
length away from you okay that back knee is off the floor one centimeter you're gonna
push the bag ball in a split lunge then I'm gonna hold that lunge position for 30 seconds
it's gonna burn but I want you to stay with it ready push like that bring it back in your hand
stay on the bag the whole time my back knee is not touching exhale exhale every time you push
exhale exhale keep your body as still as you can bring the bag back that a touch her torso and accelerate forward then
stop it and bring it back okay halfway in a good strong pace do not stop fifteen seconds that Express on my face is no joke ten seconds touch accelerate forward stop it
pull it back in three two I call the bank stay there stay here let go the bank doing all of that
back knee touch do not let the back need touch squeeze the front quad breathe fun energy from
anywhere do not let the vacuum touch 10 seconds stay with it you are good find the energy do
not touch two one stand beautiful switch legs ready go come on exhales you push but the bag cut
your torso accelerated forward touch push touch push touch pitch halfway
stick with it you know what the first one without like you'll feel it one more time on
this side and we are good to go 15 seconds come on guys stick with it come on do not stop
pushing do not the back knee touch five seconds release the bag hold it come on you are controlling their body you're not
stopping your nala in the back meet touch squeeze that front quad hamstring glute squeeze 10
seconds that's it it's the worst part right here fight for five seconds fight it to one and stand
awesome work guys legitimately well done okay I hope you love the workout I hope you're tired
and gassed out make sure you leave a comment down below to make sure that you guys kind of
give me the feedback and what you thought of the workout was you know was it intense enough was
it too tense did you get halfway through and if you did get halfway through don't worry you'll get
to the end well always adapt we'll always achieve what we got to do all right like subscribe
share and we'll see you at the next workout
