The Kickboxing Heavy Bag Workout: 4
What if the most effective piece of workout equipment you could buy wasn’t a treadmill or bike or exercise ball? What if it was something you’d actually USE? Meet Michael Andreula. Mike has a high-intensity workout that gives you “in the gym” results from your own home, without the need for a lot of extra equipment; just a heavy bag and some gloves. By mixing resistance and impact training combined with spurts of straight cardio, you can get a total body workout with results that show almost immediately. There’s no special calendars to follow, no graphs and charts to read, no log books to fill out. Besides the bag and gloves, the most important thing you can bring to this workout is the willingness to devote time to yourself.
Mike bases his style on MMA combat style techniques blend of Dutch Striking touch Thai Boxing and BJJ Mindset for the striking and bag work, but he takes it to the next level by integrating a warm-up with yoga stretches and movements for both the mind and body that’ll take you from a standing-still mindset and heart rate to your optimum workout levels. Once he has you centered and warmed up, ready to go, the heavy bag comes into play. There’s no need to worry about extra barbells or tracking how much weight you lift from week to week, the bag will adjust your levels for you. You hit it as hard as you want, and as hard as you are capable: more for explosive results, less for a more controlled and gradual build of muscle. Don’t worry about the technique, Mike goes through the punches and movements to get your technique proper -- it’s not all about wailing away haphazardly at the bag in a vain attempt to achieve something – you’ll learn the methods so that you’re working towards maximum results while doing it safely. Mike teaches you everything from the basic jab/cross combination, to the rolling get-up with an uppercut finish, all done in one continuous movement that works calves, thighs, hips, abdominals, and biceps.
But what if you like the classics? The sit-ups, bicycle crunches, and many of the other old favorites that people think “have to be done” in order to achieve results? Mike goes the traditional route as well, but he’ll show you new angles on the venerable moves, stripping away the ineffective aspects as he modifies them for the best return on your energy investment. He also adds new cardio and strength training concepts to the vocabulary of the workout. Most notable of these is the swim-back: a dry-land take on the daily activity that surfers have performed for years, and which results in amazing posture improvement and abdominal definition.
And while the heavy bag is the main focus of the workout, you can certainly add weights to the routine as you progress, to kick up the results. Michael gives hints and tips on where a barbell can be worked into the abdominal work and how even the lightest hand weights can improve your shadow boxing warm up