This was the reason why this routine was created. Some days it’s good to meditate, but other times all you need is 15mins by yourself and a bag to punch. Just because you can't hit your boss doesn't mean it's a good idea to hit the bottle. Go hit the bag that hangs up out in the shed. If you don't have one, go get a bag, and get to work. It is also a killer way to burn fat and is ideal for a cardio session.

Here is a straight forward work out that i have used with clients and myself on those days where you just need to hit something. Use it for a positive result rather than a negative one. Get ready to burn some cals and belt the bag.

1. Download any Tabata/ HIIT timer app and set it for 1 min work rounds/ 30 secs rest.
2. Focus on the bag and letting out all the energy you have pent up in to it.
3. Start the timer and unleash for one minute and rest in the 30 seconds.

Note - if you are a left handed fighter, when doing the combos, exchange the word right for left and vice versa.

E.g. instead of a left straight, right straight you would throw a right straight, left straight .

Round

1. left jab, right straight
2. left jab, right straight, left straight, right straight
3. left straight, right straight, left hook, right straight
4. left straight, right straight, duck, right straight
5. continuous left and right big hits ( big shots to the body or side of bag)
6. continuous upper cuts (try to keep the bag on a permanent angle with a flurry of punches)
7. 300 plus continuous left and right straights with in the minute if possible
8. 2, 4 , 6, 8 , 10, 8,6, 4 ,2 left and right straight combos as many times in the minute
9. Left hook, right hook
10. Freestyle of as many punches and combo’s you can throw in a minute.

Well done, now take some deep breaths, have a glass of water, a shower and relax.

Let us know how you feel.