Speed Bag
Improves hand-eye coordination, shoulder endurance, rhythm, and conditioning.
Full BodyIntermediateCardioStriking
At a glance
| Muscles worked | Primary: shoulders & arms. Secondary: core, coordination |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Cardio · Striking |
| Sets & reps | 3 sets × 30-60 seconds |
| Estimated calories burned | ~34 kcal |
How to do it
- Stand in front of a speed bag with hands raised.
- Strike the bag in a continuous circular rhythm using both fists.
- Keep the elbows up and movement relaxed.
- Maintain a steady tempo.
- Continue for the prescribed time.
Equipment
- Speed Bag
Coaching tips
Benefits
Improves hand-eye coordination, shoulder endurance, rhythm, and conditioning.
Common mistakes
Avoid hitting too hard or losing the rhythm.
Make it harder
Increase duration or speed.
Make it easier
Slow the pace or use a larger bag.
Breathing
Breathe rhythmically with the punches.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 6-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.