Six Hard Rounds With One Heavy Bag

By Sean Fagan

If you’re anything like me, you’ll wander over to the heavy bag at the gym, hit it for a period of about 30 seconds, throw a couple kicks and knees… then wander for a bit more, talk to some people, and then go back to it.

If you’ve done that exact thing, then your problem is clear: you haven’t got a clear structure in mind for the heavy bag. That’s why today I’ve got a brilliant routine that’ll sharpen up all of your skills.

This routine is great for beginners and experienced fighters as it’s longer than typical Muay Thai bag workouts. Rather than hitting the bag for three rounds of three minutes, we’ll be doing six rounds of three minutes. The longest Muay Thai fights are five rounds, and this workout will give you that little push to go even further than that.

Let’s begin.

(Scroll to the bottom for follow along heavy bag workouts for Muay Thai)

Round 1: Punches & Elbows

First, you want to hone your quickest and most basic t...