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Boxing Resistance Band Workout

by Kurt
(Lake Orion, MI)

I have a body bag that I do cardio 2 times a week(run for 5 minutes, 100 stair steps and then 3 rounds of 2 min of hitting bag and jogging in place) and resistance bands that I work out with 3 times a week.

I was looking to have the best work out routine with using those 2 things and working out 5 days a week with alternating each day?

Please let me know where to find this type of exercise or workout.




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Boxing Resistance Band Workout

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Boxing Resistance Bands Circuit
by: Kurt

Hey Kurt

You're cardio and boxing workouts sounds like fun! If you're just looking to improve endurance and burn fat a great option is to incorporate the heavy bag into a circuit workout.

Try my fullbody circuit workout advanced 3 times a week (substitute a resistance band on the 2 dumbbell exercises) plus two days of my outdoor stair workout (at the very bottom of page).

Just skip the walking portion of the stair workout and instead finish up with some heavy bag drills like the ones in the video below.

According to boxing experts this type of drill is great for building super endurance and the intensity will melt fat off your body too. It's a great way to end an interval cardio workout like the stair workout.

Ross does explain in detail how to do this type of drill on his site so be sure to visit him for more info.



If you're looking to use your heavy bag and resistance bands to develop strength and power then you'll need a very different type of workout routine. Just give me an idea of how strong and fit you are now and what you're looking to accomplish and I'll post some more options for you.

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Boxing Resistance Band Workout
by: Kurt

My background is that about a year and a half ago I was about 230 lbs and decided to lose weight by just walking for 30 minutes about 2-3 times a week and eating healthy. I was able to get down to 175-180 just doing that. Now I am trying to get lean b/c I now I just have "flabby" skin and trying to get in good physical condition. And within the last 2 month or so I started working out @ home.

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Weightloss vs. Fatloss vs. Lean Muscle
by: Monica

Hey Kurt

Congratulations on your loss. It takes persistence and determination to accomplish that, both great qualities that will help you take your body to the next level.

The plan I outlined for you will help you burn some extra fat and build some endurance and maybe a bit of lean muscle but after 3 weeks you'll need to get on a more aggressive strength training plan to really boost lean muscle mass. This is what will help you transform your body.

Try the kickbutt bootcamp workout twice a week and workout without weights once a week for two weeks (modify any exercises to bands if necessary).

After your first two weeks reverse the order so you're doing kickbutt bootcamp once a week and workout without weights twice a week for two more weeks.

The other two days you can use your heavy bag for power drills or you can take it off the ceiling, and use it in a completely different way. Watch the video below to see what I mean. Try 20 seconds of work then 10 seconds of rest and repeat 8 rounds then go run for 10 minutes. This is fun, different, and very effective for building lean muscle and burning fat.


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More Great Heavy Bag Exercises for Lean Muscle
by: Monica

Here's a couple more great examples of ways you can use your heavy bag to build strength, and lean muscle so you can lose the flab and get defined (previous post lists more workouts for you).




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