You might not think that punching a heavy punch bag has much to do with your fitness, but the truth is that it actually helps with your strength, stamina and agility. While some people might still think of these types of exercises as more of a "sport" than something else, the reality is that you can get all the benefits of any other type of physical activity if you use a punch bag regularly and do it on a regular basis.
Kicks are a quick and easy way to get your heart rate up. The goal is to move your feet as fast as you can in a back and forth motion, lifting the front leg high enough to touch the ball of your foot to the ground.
Dips
Dips are a great and easy exercise to do at home with no equipment. This body weight exercise engages the muscles in the shoulders, chest, and back. To perform dips, you can use a bench, chair, or even a table. Simply push your body up from the ground so your arms are fully extended and then bend your arms to lower your body towards the ground.
There are many different ways of doing push ups. The most common way is to place your hands on the floor at shoulder-width apart, fingertips touching the ground. Place your feet on the floor with your legs straight, about one foot's length away from your hands. Slowly bend your elbows so that you are lowering yourself towards the ground. Push yourself back up to the starting point.
Jumps are a great way to get your heart pumping and to tone those lower body muscles. To do a jump, stand with both feet on the floor and your hands on your hips. Now bend your knees and push off of the toes as you jump as high as you can. Land with both feet together and then do it again.
Cardio
While strength training is important, it can't be the only focus. You'll need to do cardio workouts at least three times a week to see results. Running should be your go-to activity. It's easy to fit into everyday life, doesn't require any equipment, and is good for your heart health.
