Reflex bags are becoming increasingly popular these days and because of this many people are looking for intense reflex bag workout & drills to make the most out of their exercise routine. By pushing yourself to the limit with an intense workout routine you’re able to burn more calories and achieve a higher level of overall body conditioning than if you were simply striking the bag randomly.
When it comes to reflex bag workout & drills this is one of the most basic and great for beginners. This three hit combo is designed to build endurance, precision and concentration. By doing this exercise repeatedly you’ll hone your body and condition yourself for more advanced techniques.
The drill is simple, you strike the bad quickly with your off-hand twice then strike powerfully with your main hand. You can do sets of 10, 20 or however many you like. After each set switch it up and do the quick strikes with your main hand and the power strike with your off hand so that you train both arms equally.
Punch, Punch, Uppercut, Uppercut
This drill is designed to work more muscles of your body than the previous drill, specifically your core. An uppercut is done by bringing your fist from around waist level up and into the bag. Depending on the style of your bag you may not be able to get a clean hit but that’s fine. Make sure you are tensing your abdominal muscles, rotating your hips and driving the punch with your knees during each uppercut, not just swinging your arms alone.
This exercise is similar to other basic reflex bag workout & drills; just punch twice then uppercut twice. Since you’re doing the same attacks with both arms there is no need to switch it up after a certain number of sets.
Strike and Dodge
This exercise is unique among reflex bag workout & drills due to the fact that there is no particular pattern to it. All you’re going to be doing is striking the bag anyway you want while moving side to side and around the circumference of the bag. The bag will bounce back as always but due to your movement consecutive hits will be much harder to land than usual. Your goal is simple: keep moving and don’t miss.
The purpose of this exercise is to build endurance, agility and accuracy. Moving around the bag continuously while punching will tire you out much faster than usual. Instead of doing a certain number of sets it is best to instead use a time limit for this type of exercise. Start small and work your way up gradually to longer and longer sessions.