A Heavy Speed Bag Workout for the Back Muscles

A heavy speed bag is a simple piece of equipment that you can use to achieve results with a simple workout. Ten minutes a day is all you need to tone and strengthen your arms, shoulders and upper back muscles. The lower back muscles must support the entire upper body during speed bag training and will benefit as a stabilizer.

  1. One-Minute Intervals

    • Strike the speed bag continuously for a full minute. After one minute of striking, rest for one minute. Continue alternating minute intervals of striking and resting for 10 minutes total.

    Front Circle Punch

    • Use the normal Front Circle punch to strike the speed bag. Your fist makes a small circle as you strike with the outer portion of your hand. As the bag is rebounding toward you, strike it with the opposite hand. Alternate hand strikes one after the other until the one-minute striking interval is over.

    Intensity

    • Strike the speed bag as many times as you can during each interval. At the beginning, 10 minutes of intense striking intervals will be difficult, but over time your upper back and arm muscle strength, coordination and overall cardiovascular health will improve.

    Increased Intensity

    • Increase the striking interval time and striking speed to make the workout more intense. This results in an intense burning sensation in your muscles. This is beneficial and leads to increased muscle definition and endurance in your arms, shoulders and upper back.

    Bag Size

    • Larger speed bags are more beneficial for strength and power development, while smaller bags are productive for speed and coordination. You can increase your endurance with either size. Fourteen by 9 inches is the largest available bag, while 6.5 by 4 inches is the smallest.