Heavy Bag Workout for Muay Thai and Kickboxing

The heavy bag is where combinations turn into power. Punching air teaches flow; hitting the bag teaches you to commit, to feel the impact of a turned-over kick, and to keep your balance when you put weight behind a strike. The trouble with the bag is that it is easy to fall into the same two or three combinations and never push past them.

A caller fixes that. Set a round length, hit Start, and combinations get shouted at you on a timer. You react, you throw, and by the end of the round you have drilled a dozen different sequences. Because the bag rewards power, the combos featured here lean on kicks, teeps and knees: the strikes that land hardest on a bag.

Work in rounds the way you would spar: three minutes on, a minute off, and a real effort to keep your output up as you tire. Turn your hips over on every kick, drive your knees through the bag rather than tapping it, and reset your stance between combinations so you are never caught flat.

The workouts below are built for the bag. The finishers drill the same power strikes five at a time until your legs give out, which is exactly the kind of volume the bag is made for. Everything is free and runs in your browser.