Free 4-Week Beginner Bag Workout Plan

A simple heavy bag plan for beginners. Three sessions a week. Start each one with a prayer, and end it with a punch.

Before every session

• Wrap your hands and wear gloves.
• Warm up for 5 minutes: easy movement, shoulder circles, light shadowboxing.
• Stay loose. Tight shoulders slow you down.

Week 1: Basics

4 rounds of 2 minutes, 1 minute rest. Round 1 to 2: jab only. Round 3 to 4: jab, then cross. Focus on balance and staying relaxed.

Week 2: Add movement

5 rounds of 2 minutes, 1 minute rest. Jab, jab-cross, then step off the line after every combo.

Week 3: Soft punches, big punches

6 rounds of 2 minutes, 1 minute rest. Mix light punches with a few harder ones. Let the small punches set up the big ones.

Week 4: Flow

6 rounds of 2 minutes, 1 minute rest. Keep your combinations smooth and your body loose. Make the last round your fastest.

After every session

Stretch, drink water and thank God for the work. If anything hurts, stop and get it checked before you train again.