Here is a workout that uses only a small or medium sized punch bag that is ideal for those training in combat sports such as MMA or for those that want a whole body workout that will help to increase cardio fitness, improve muscle tone and burn calories.

Here are 2 ways of doing this workout.

Workout 1: Begin both workouts with 5-10 minutes of light cardio such as shadow boxing, skipping, exercise bike etc.

Perform the first 5 exercises back to back with no rest spending 45 seconds-1 minute on each one. At the end of these 5 exercises rest for 1-2 minutes and then perform the next 5 exercises.

Round 1:

Press ups over bag: Begin with both hands on the bag. Take one hand off and place it on the floor and perform a press up. Push yourself back onto the bag and repeat on the opposite side.

Ground and bag: Throw a mixture of strikes on the bag. After every 10 strikes change position on the bag from knee ride (one knee on the bag one knee off) to mount (both knees either side of the bag).

Squat, press and slam: Start standing with feet either side of the bag. Bend your knees and lift the bag onto your shoulder. Perform a squat and as you stand up press the bag upwards. Slam the bag back down and repeat with the opposite shoulder.

Lateral jumps with sprawl: Stand next to the bag and perform a side jump over it. As soon as you land on the other side drop into a sprawl. Stand back up and repeat.

Crunch on bag: Lay on the bag with your feet in the air. Perform a basic crunch by curling your shoulder blades up and off the bag.

Round 2:

Push press: Hold the bag at either end. Bend your knees slightly and as you straighten them press the bag over your head.

Ground and pound with armbar: Throw 10 strikes from the mount position and then perform an armbar technique. Scramble back onto the bag and repeat.

Alternating knee to bag: Get into a squat thrust position with both hands resting on the bag. Perform an alternating squat thrust making sure to touch the bag with your knee on each repetition.

Bag flip: Hold the bag with both hands at around chest height. Flip the bag into the air so it spins around once. Catch it and repeat by flipping it back over the opposite way.

Bag stand up: Lay down with the bag resting across your chest. Stand up without letting go of the bag. Return to the ground and repeat.

Round 3: Same as round 1

Round 4: Same as round 2

Round 5: Hang the bag back up and complete a 3-5 minute round of throwing different punch and kick combinations.

Workout 2: This time complete all 10 exercises back to back spending 30 seconds on each one. At the ends of the 5 minutes rest for 1-2 minutes and then repeat for 3-5 rounds.

At the end of either workout spend a few minutes cooling down with some light cardio before stretching.