Primary muscles: Shoulders
Secondary muscles: Triceps, biceps, lats
Equipment: No equipment / speed bag
SPEED BAG PUNCHES INSTRUCTIONS
1. Stand with your feet shoulder-width apart, your knees slightly bent, raise your elbows to shoulder level and keep your hands at eye level.
2. Shift your weight to the right leg and rotate your right forearm twice.
3. Then shift your weight to the left leg and rotate your left forearm twice.
4. Keep switching sides until the set is complete.
PROPER FORM AND BREATHING PATTERN
Bounce your weight from leg to leg smoothly and continuously and breathe deeply. Engage your shoulders and don’t drop your elbows. Rotate your forearm and hand forward and maintain both hands at eye level the entire time.
The speed bag punch is a boxing move that is mostly used for speed, agility, and coordination. This exercise targets your shoulders, triceps, and lats and helps tone and sculpt your upper body. This is also an impressive cardiovascular exercise that, when performed with a speed bag, acts as a major stress reliever.
SETS AND REPS
Start with 30 second to 1 minute sets and, once you’re comfortable with your form, increase the speed. For a complete full body workout, pair the speed bag punches with lower body moves like the alternating side lunge and the flutter kick squats.
To calculate the number of calories burned doing speed bag punches, enter your weight and the duration of the exercise:
RELATED UPPER BODY EXERCISES
Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Standing chest fly
Single leg tricep dips
Around the worlds
Medicine ball push up