Kicking the Hell Bag! A Not-So-Typical Workout

If you’re tired of the same old boring workouts at the gym, it’s time to kick things up a notch with a not-so-typical exercise known as “Kicking the Hell Bag!” This unique and challenging workout will not only test your physical strength and endurance, but also your mental resilience. Are you ready to kick the hell bag? Let’s find out!

What is the Hell Bag?

The Hell Bag is a heavy punching bag filled with sand or water. It is used by fighters and martial artists to practice their striking techniques and improve their strength and speed. The Hell Bag is also a popular tool for fitness enthusiasts as it provides a total body workout and helps in building muscle and burning fat.

The Rules of Kicking the Hell Bag

Before we dive into the workout, let’s go through the basic rules of Kicking the Hell Bag to make sure you’re doing it right:

Rule #1: Always start with a proper warm-up to prevent any injuries. You can jog, do some jumping jacks, or perform some dynamic stretches.

Rule #2: Use proper form and technique. This will not only prevent injuries but also make the workout more effective.

Rule #3: Start slow and gradually increase the intensity as you progress in the workout.

Rule #4: Rest for about 30 seconds in between sets to give your muscles time to recover.

Now that we have our rules in place, let’s move on to the fun part – the workout itself!

The Kicking the Hell Bag Workout

The Kicking the Hell Bag workout is a full-body workout that combines kicking and punching techniques with bodyweight exercises. It can be done in a gym or at home with minimal equipment. Here’s a breakdown of the workout:

Exercise #1 – Front Kicks: Stand in front of the Hell Bag with your feet shoulder-width apart. Lift your right knee and kick the bag with the ball of your foot. Repeat with your left knee and alternate for 10 reps on each leg.

Exercise #2 – Jab Cross Punches: Stand in a fighting stance with your left foot in front. Punch the bag with your left hand, then quickly follow with a punch from your right hand. Repeat for 10 reps on each arm.

Exercise #3 – Side Kicks: Stand to the side of the Hell Bag with your feet shoulder-width apart. Lift your right leg and kick the bag with your heel. Repeat with your left leg and alternate for 10 reps on each leg.

Exercise #4 – Mountain Climbers: Get into a high plank position with your hands on the floor and your body in a straight line. Bring your right knee towards your chest, then quickly switch to bring your left knee towards your chest. Repeat for 1 minute.

Exercise #5 – Roundhouse Kicks: Stand in front of the Hell Bag with your feet shoulder-width apart. Lift your right leg and kick the bag with the top of your foot. Repeat with your left leg and alternate for 10 reps on each leg.

Exercise #6 – Burpees: Stand with your feet shoulder-width apart. Squat down and place your hands on the floor, then quickly jump back into a high plank position. Do one push-up, then jump forward to your feet and stand up. Jump into the air and clap your hands above your head. Repeat for 1 minute.

Exercise #7 – Uppercuts: Stand in a fighting stance with your left foot in front. Punch the bag with your left hand, but instead of extending your arm fully, aim for an upward diagonal angle. Repeat for 10 reps on each arm.

Exercise #8 – Russian Twists: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Twist your torso to the right, then to the left, as you touch the ground on each side. Repeat for 1 minute.

Once you’ve completed all 8 exercises, rest for 1 minute and repeat the entire circuit for a total of 3 rounds. Make sure to cool down and stretch afterwards to prevent muscle soreness.

Benefits of Kicking the Hell Bag

Kicking the Hell Bag is not only a great cardiovascular workout, but it also has numerous benefits for your overall physical and mental well-being. Some of the benefits include:

Improved coordination and balance: The combination of kicking and punching techniques in this workout requires proper coordination and balance, which helps to improve your body’s stability and control.

Increased core strength: The continuous rotation and twisting of your body in this workout engages your core muscles, helping you to develop a stronger and more stable core.

Improved mental focus and resilience: The intense physical demands of this workout push your limits and help to build mental toughness and resilience. This can translate into other areas of your life as well.

Calorie burn and muscle toning: Kicking the Hell Bag is a high-intensity workout that targets multiple muscle groups, making it an efficient way to burn calories and tone your body.

Conclusion

Kicking the Hell Bag may seem like an intimidating workout, but once you try it, you’ll realize how fun and challenging it can be. Not only does it provide a great physical workout, but it also helps to build mental toughness and resilience. So why not add a little kick to your workout routine and try Kicking the Hell Bag for yourself?