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An Advanced Routine on the Double-Ended Bag

Posted by Mike Gales on

Now that you have got your basic game down by completing the Beginners’ Routine for the Double-Ended Bag, let’s kick it into high gear and push your fitness level through the roof. You are going to find that workouts on the Double-ended Bag are not only fun but are also extremely effective at sculpting the body that you desire. These types of workout engage your entire body, which is great for conditioning and they do that without putting any extra stress on your joints. If you were able to complete the Beginner’s Routine then you are definitely ready to unleash the full “fat destroying” potential of the Double-ended Bag.

The goal of the advanced routine;

  • Develop the muscles involved in throwing the punches.
  • Improve your cardiovascular capacity.
  • Improve your muscular endurance.
  • Have your brain, muscles and central nervous system become more efficient at the movement patterns involved with punching.
  • Get your body used to an interval style of training.
  • Have fun as you destroy some calories without putting any extra strain on your joints.

In this Advanced Double-ended Bag Routine, you will mimic what would happen during a real boxing match. We will aim for three minutes of nonstop action followed by a full sixty second rest period in between rounds. We will aim for ten consecutive rounds. If at any point your shoulders feel exhausted or out of breath then take a break for a moment and continue as soon as you are able. You will find that the time will fly by, as you will be entirely focused on making contact with the bag. Now I’m not going to lie to you, ten rounds will tough because overall, that’s a half hour of intense exercise. Just keep in mind that there is no need to punch extremely hard, what you’re looking to do is to simply keep your hands moving and keep making contact with the bag. Don’t worry if you miss the bag here and there, just keep moving and catch the bag on the next rebound.

Rule Number One, is to protect yourself at all times. Hitting the Double-ended Bag has nowhere near the same impact on your joints as compared to hitting the Heavy Bag, yet I would always err on the side of caution. It is imperative that you learn to properly protect your hands by wearing both hand wraps and boxing gloves. It may also help if understand some of the basic concepts involved in striking the Double-ended Bag.

Once you have ensured that your hands are properly protected, we can begin. Below are just a few things to keep in mind for each round.

  • Snap your punches (return them as quickly as possible to the start position)
  • Keep the hand that is not throwing punches up for defense.
  • Exhale with each individual punch as you strike the bag.
  • Throw your punches and then reset yourself into your proper boxing stance.
  • Control the Double-ended Bag and get used to the timing.
  • Remember to make contact with the bag using your knuckles.
  • When I say circle the bag that means to take one step to either your left or right before you throw another combination. As you move around the bag, don’t keep circling in the same direction. You need to alternate the direction periodically to avoid getting dizzy.
  • Try not to get so close to the Double-ended Bag that the bag can actually hit you.

Below will be photos of the combination of punches that you should be working on for that particular round. Underneath the photo will be some technical pointers that you should consider for that specific round.

Round 1 - the jab and then the straight


  • The power for the jab comes from a slight rotation of the lead hip.
  • Keep the lead shoulder up high enough to protect your chin.
  • The lead elbow does not flare out to the side but the jab is thrown in a straight line.
  • Do not focus on throwing with power, just try to put your jab out there and make contact with the bag.
  • Start off the round nice and slow. Once you feel that you have the rhythm of the bag, try and pick up the pace.
  • For the first two minutes of the round, circle the bag as you throw the jab (circle in both directions so that you don’t get dizzy).

Throw the straight only for the last minute of the round.


  • The power for the straight or cross comes from the rotation of your hips and core.
  • The faster that you can use your rear foot to push off of the floor to rotate your hips, the harder the punch will be.
  • Just like the jab, keep your elbow in and throw the punch in a straight line.
  • Your rear shoulder must come up high enough to protect your chin
  • Once again start of slow and focus on making contact with the bag.
  • Once you have mastered the rhythm of the bag, pick up the pace.
  • Circle the bag as you throw the straight. (once again, circle in both directions so that you don’t get dizzy).
  • Rest 60 seconds and then continue on to Round 2

Round 2 - the hooks


  • From your boxing stance, you will throw the lead hook only. Then reset yourself into your boxing stance and circle the bag.
  • This round will literally throw you for a curve as the bag will now move in a completely different direction from the previous round. Just continue to make contact and keep your focus on the movement of the bag.
  • Keep your elbow bent at about 90’ to keep pressure off of the joint.
  • If thrown properly, you should notice that your arm does not really move and that most of the movement for the punch comes from the rotation of your legs, hips, and core.
  • Make sure that your shoulders come up high enough to protect your chin.
  • After a minute and a half, you will switch your focus to throwing the rear hook for the remainder of the round.

  • Throw that rear hook, reset yourself into your boxing stance and then circle the bag.
  • Rest 60 seconds and then continue on to Round 3

Round 3 - the double jab and then the straight


  • From your boxing stance, you will throw a double jab follow by the straight.
  • Reset yourself in your stance after each combination and then circle the bag.
  • Keep your heart rate up and your hands moving.
  • Rest 60 seconds and then continue on to Round 4

Round 4 - the straight and then the lead hook


  • This will be tricky as the bag will want to move in different directions.
  • Just relax, keep circling in both directions and don’t forget to breathe.
  • Rest 60 seconds and then continue on to Round 5

Round 5 - the double jab and then rear hook


  • Once again the bag will want to move in different directions. Just keep trying to make contact with the bag. If you miss a shot, don’t stress, just catch the bag on the next rebound.
  • Rest 60 seconds and then continue on to Round 6

Round 6 - the jab and straight


  • For the first minute of the round, you will throw two straight punches.
  • Reset yourself into your stance and then circle the bag.

  • For the second minute of the round, you will throw four consecutive straight punches.
  • Reset yourself into your stance and then circle the bag.

  • For the final minute of the round, you will unleash six consecutive straight punches
  • Reset yourself into your stance and then circle the bag.
  • Rest 60 seconds and then continue on to Round 7

Round 7 - A sprint of straight punches


  • This round you will stand in place and let your hands go.
  • Don’t reset yourself and don’t circle the bag, just keep throwing those straight punches.
  • Rest 60 seconds and then continue on to Round 8

Round 8 - the jab, straight and then lead hook


  • Once again, this combination will have the bag moving in completely different directions.
  • Stay relaxed as you reset yourself after each combination and circle the bag.
  • Double up the jab for the last minute of the round.
  • Rest 60 seconds and then continue on to Round 9

Round 9 - the jab, straight and then slip the bag


  • Make contact with your jab and cross then move your head from side to side, using the muscles of your core and not your neck.
  • Double up your jab for the last minute of the round
  • Rest 60 seconds and then continue on to Round 10

Round 10 - the double jab, straight, jab and then straight


  • This is the tenth and final round, I know that you’re breathing heavily and that you’re tired, but don’t quit.
  • Don’t circle the bag this round but cool down and punch in place for the whole three minutes.
  • Throw your combination and then rest yourself in your stance.
  • Don’t put any real power behind these shots, just simply keep those hands moving and throw this five punch combination for the entire round.

That was absolutely fantastic! You can be proud of yourself because you just burned way more calories than you would have riding the bike or running on the treadmill. I’m sure that you noticed that those ten rounds just flew by because your attention was focused on making contact with the bag on not on some simple monotonous movements. You’ve also noticed that even though you are drenched in sweat, that your joints still feel great and that you will be able to train just as hard during your next workout. Most importantly, you now have another great fitness routine that you can add to your repertoire to help get you one step closer to achieving your fitness goals.

If you still have any questions on how to perform this particular routine then perhaps a video demonstration may help.

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