boxing long speed bag
Raises heart rate and builds conditioning
CardioBeginnerCardioLocomotion
At a glance
| Muscles worked | Primary: Shoulders. Secondary: Forearms, core |
|---|---|
| Muscle group | Cardio |
| Difficulty | Beginner |
| Type | Cardio · Locomotion |
| Sets & reps | 3 sets × 30 seconds |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Start in an athletic, balanced stance
- Step 2: Move at a steady, controlled pace
- Step 3: Stay light on your feet and keep posture tall
- Step 4: Keep breathing rhythmically
- Step 5: Rest, then repeat
Equipment
- Speed bag optional
Coaching tips
Benefits
Raises heart rate and builds conditioning
Common mistakes
Rushing and losing posture
Make it harder
Increase the pace or work interval
Make it easier
Slow down and shorten the interval
Breathing
Steady rhythmic breathing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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