Speed Bag Training #2

This workout is noticeably more intense than the first. However, just like most things in life, the more difficult it is the better the reward. The superset combination of pull-ups and rounds on the speed bag will do the following:

• Develop back, deltoid, and core muscles.
• Burn belly fat.
• Develops cardio conditioning
• Develops rhythm for more sustainable focus

The exercise is a superset. That means that as you finish a round on the speed bag, you immediately go to pull-ups. Each speed bag round is typically 3-5 minutes, and you should aim for 8-10 pull-ups, of course if you can go beyond you totally should.

Repeat this 3 - 5 times with 30 seconds of rest after each superset

Warning: I know I stressed this before, it may sound easy. But don't bite off more than you can chew, if you don't believe me go ahead and try it out.

With the speed bag rounds, as one hand blocks the other one hits. Start slow until you develop the a consistent pace. This is a skill that develops over time.

In this video Chris is using the  EZspeedbag -- a door-mounted speed bag that also doubles as a pull-up bar, but it should be noted that this exercise can be done with any speedbag. Remember that the smaller the bag, the higher difficulty it is.