Kick Workout with a Punching Bag

When you do a kick workout with a punching bag , you work out your calves, thighs, and buttocks muscles. The repetitive kicking helps tone your muscles while giving you a cardiovascular (aerobic) and anaerobic (power building) workout. This activity can also act as a way to learn self-defense moves while relieving built-up stress.

Preliminary notes: Hold in your core (stomach area) whenever you are doing your kick workout with a punching bag The various exercises you'll do when kicking a punching bag will also help burn fat and tone your abs over time. Wear quality running sneakers when you're doing kicking exercises to protect your toes and feet.

Workout 1. Stand in front of the punching bag with your left foot pointing out toward the left. Bend your knees slightly and kick the side of the punching bag with your other foot. Try to hit the mid-area of the bag, then place your foot back down on the floor. Repeat this action. Do at least three sets of 15 kicks before switching to the other foot. This activity works your upper thighs.

Workout 2. Stand about two feet away from the front of the punching bag. Lift one of your knees up and kick the front of the punching bag, but not hard enough to cause the bag to swing and hit you. The point is to hit the bag repeatedly to work your upper thighs and leg muscles while doing your kick workout. Kick the bag repeatedly for about a minute or two, then rest, and do about three or four more sets. Go faster if you can. Switch legs and repeat the exercise.

Workout 3. Turn around so that your back is facing the punching bag to do another kick workout with the punching bag. Bend your left knee and stretch your other leg backwards to kick the bag. Place your foot down briefly to regain your balance, then repeat the action. If necessary, place a chair in front of your and hold that for balance. Take your time-do about 15 repetitions and three sets on each leg. This exercise helps tone the back of your thighs and calves.

Important: Consult a physician before trying any new workout regime. Ask a spotter to watch you as you are performing your kick workout with a punching bag to assure you don't get blind-sided by the punching bag, kick too hard, or injure yourself in other ways.