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Kickboxing bag routines, smith machine squats - For You

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Not only can jabbing and kicking a punching bag give you an immensely powerful take-no-prisoners feeling, it can also help with weight loss. One American Council on Exercise study involving 15 women, average weight 135 pounds, found each hour-long kickboxing session burned 350 to 450 calories, with upper- and lower-body combos torching the most.
For the cross, send your right fist toward the punching bag, keeping your left elbow down and left arm and hand folded into the body, says Antoian.

Working with a punching bag boosts coordination, sharpens reflexes and improves flexibility while strengthening your arm, back, core, shoulder and leg muscles. Revving heart rates to 85 percent of maximum, punch bag workouts fall well within the aerobic exercise range of 65 to 85.
As your right fist moves away from the body and approaches the bag, rotate your right hip and shoulder.

For the left-handed straight punch, send your left fist toward the punching bag, keeping your right elbow pointed downward and your right arm and hand folded into the body, says Antoian.

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