This is a 3-minute round of three different combinations that emphasize kicks. When practicing this, it’s important to move and control the bag and know when to strike, so that the bag doesn’t move all over, out of control. Notice how coach “Deo” sometimes pauses and waits to finish a strike in a combo as the bag swings back.

Or sometimes he changes angles to be better positioned, or switches performing sides to counter the movement energy of the bag. This type of training, to a degree, simulates a real opponent that also moves, instead of staying stationery.

If you have a high fitness level, do 1 minute of each combo before moving on to the next, as shown on the video. To ease the level of difficulty, coach Deo’s recommendation is 40 seconds of each movement to arrive at a total time of 2 minutes. You could repeat the round after 1-2 minutes of rest, and do 5 rounds in total for a 10-15 minute workout (excluding rest times).

The bag in the video weighs 30 kg (66 lbs). The techniques are demonstrated using an angled heavy bag, but a standard bag will work well too for this workout.

Music by Dream of A Day: Density & Time, Ethan Meixsell: The Coming Storm & Double Helix, DJ Freedem: Cutting It Close