16 Minute Heavy Bag Workout for EXPLOSIVE Kicking Speed & Power

🥊 SOLO HEAVY BAG TRAINING with killer workouts: www.mmashredded.com/heavybagt...
NEW + UPDATED HEAVY BAG PROGRAM: www.mmashredded.com/heavybagt...
If you missed PART 1 for the hands: • 16 Minute Heavy Bag Wo...
The workout consists of 8 sets. In each set, you will throw a combination focused on either speed or power, 10 seconds of work and 10 seconds of rest for a total of 2 minutes.
Set 1 (Speed): inside low kick - lead roundhouse kick
Set 2 (Power): left roundhouse kick
Set 3 (Speed): outside low kick - lead roundhouse kick
Set 4 (Power): rear roundhouse kick
Set 5 (Speed): outside low kick - rear roundhouse kick
Set 6 (Power): double step outside low kick
Set 7 (Speed): double outside low kick
Set 8 (Power): double step inside low kick
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#heavybagworkout #kickboxingdrills #mmaworkout

[@MMAShredded]

NEW + UPDATED HEAVY BAG PROGRAM: www.mmashredded.com/heavybagtechniqueconditioning

[@nesternunez8430]

Hey guys, I just wanted to come in here and say that I did these workouts religiously for a month before my point Muay Thai match. These drills really allowed me to react and not think. It was surreal. Cardio was also on point .

[@waterlegend72]

Absolutely brilliant stuff Just what I need to practise at home while the gym is closed with the Virus business You're a lifesaver Jeff!

[@MMAShredded]

glad you liked the video brother, cheers and stay safe!

[@balladin9200]

Yeah awesome videos you’re like a total god i would rather use my secret technique running away then fight 5 seconds with you.

[@yonathanevan3334]

I've worked out on traditional heavy bags kzbin.infoUgkxp9-sf95nqfjey-uyzxUzQ7m9MXRPK1BE a spherical stuffed "wrecking ball" bag, and now this thing. What I like about it is that it has the heft to stay largely in place so I'm not chasing it around. It's tall enough to allow for headshots and body shots, but it's short enough to give an uppercut somewhere to land. I'm very happy so far. Filling it was a bit of a cluster. For top-offs, I've learned that you can screw the supplied nozzle onto any basic plastic water bottle. I can't speak to durability as I've only had it a week.

[@closbeats1]

Thanks bro, I really broke a sweat doing this. I’ll definitely do this again👊🏽

[@MMAShredded]

awesome!

[@R3dCol0r]

Yea man, I really broke a sweat watching this. Thanks. 😛

[@brab964]

Muay Thai training is off because of the virus, putting my heavy bag back up again at home after a while. Great video and perfect timing Jeff!

[@MMAShredded]

stay safe and train hard!

[@Matt-qf5je]

Ive been doing this at least once a week and feel like I am hitting harder and faster. good stuff!

[@Hellredux]

I love your workout Jeff.It makes my body back and improve my strength too.

[@MMAShredded]

thank you bro!!

[@kazkaz8131]

Really liked this one. I found it useful during the 10 second break to work on my Thai stance rocking forward and backwards.

[@MMAShredded]

awesome! cheers!

[@kingkacy5595]

My friend and I literally started training Muay Thai around 3 months ago. Our gym has been closed down due to *you know* lockdown. So DEFINITELY a newbie but I was hooked after the first week due to the amount of work that goes in.. and just feeling accomplished after each session. So I bought myself a punching bag because like I said.. hooked. I still wanted to keep training like this. Just wanna say thank you for these uploads during these times and saving us newbies lol. I’ve been watching you and Sean fagan religiously. Thank you again & stay safe 🙏🏽.

[@MMAShredded]

hey Kacy, thats awesome! The more you learn, the more fun it becomes. Keep it up and feel free to message me anytime if there is anything I can help you with. Stay safe!

[@MrEternalblu]

Perfect timing! This content is really useful during the corona virus lockdown. More power to you Jeff, and stay safe!

[@MMAShredded]

thank you, you stay safe as well!

[@jessezitting9153]

Jeff I love your videos. You’re my favorite ONE fighter! Keep up the fantastic work!

[@MMAShredded]

thanks so much Jesse!

[@ehsandaryaee2856]

Beautiful, please make more of these coach Jeff , God bless 👊🙏❤️

[@MMAShredded]

ill see what I can do bro thanks for watching!

[@FEFITRICKER]

Amazing workout,as a capoeira instructor and muay thai practicioner this workouts will perfect the kicks and the endurance

[@MMAShredded]

perfect! thank you!

[@mrpiccolo6949]

Amazing, definitely giving that one a try as well. Well i tried all you're stuff and its helpful.

[@MMAShredded]

thanks bro!

[@rafaelxd3719]

Love it! Such a good workout!

[@MMAShredded]

glad to hear it!

[@saidit0nc366]

Part 1 and 2 are awesome. Man my right leg was on fire on the low kicks!!!

[@MMAShredded]

glad to hear it bro!

[@pragzter]

This is great! I'm gonna use this as homework during the downtime we're having here. Thanks brother.

[@MMAShredded]

no problem enjoy!

[@karimfakih501]

Now that’s something I love, that was a sick workout

[@MMAShredded]

cheers!

[@vukpavlovic766]

17:18 bro cant stop killing bag! Very good job, thank you so much...

[@MMAShredded]

anytime bro thanks for watching!

[@kyleh8133]

What a killer workout Bro. Much Respect.

[@MMAShredded]

thanks for watching bro!

[@COACH_ANTHONY_MMA]

Your my favorite KZbin for MMA VIDEOS KEEP IT UP BRO.

[@MMAShredded]

thank you bro!

[@nrose168]

Thanks for the intense leg work!

[@MMAShredded]

no prob!!

[@theblitz1548]

Speed, and power,that's deffinately you! 💥🔥Ayeah, and stemina. 👏

[@MMAShredded]

thank you!

[@thatbroman6409]

Cool, def adding this to my next workout, i liked the last one so this is def gonna b good

[@MMAShredded]

awesome :)

[@richardgomez1151]

I need this in my life thank you Jeff

[@MMAShredded]

no problem!!

[@emaddarawsheh7420]

Corona crises showed the real heart of many peoples...thanks for this great vid bro...it just came on time....

[@MMAShredded]

stay safe brother!

[@emaddarawsheh7420]

@@MMAShredded I gave it a try this evening ....its brutal...

[@sanjosonny2503]

Great video bro. Appreciate your content.

[@MMAShredded]

thanks man!

[@anonymous-zp5mh]

Deeply appreciated esp during lockdown.

[@MMAShredded]

enjoy and stay safe!

[@ahuatltelicza7874]

this was fun!! thanks for the video!

[@MMAShredded]

:)

[@ManuelFernandez-vu2xz]

Great workout. Trying to get back in competition shape and this kicked my butt!!

[@MMAShredded]

thx!

[@dreamchaser9700]

I would love shadow workouts like this

[@MMAShredded]

ill see what I can do! I do have some shadowboxing workouts on my channel if you browse around!

[@monkeygamez7227]

I just did some of this today and it is a killer workout

[@MMAShredded]

hope you enjoyed it!

[@simonholmes5422]

Why would anyone give a thumbs down. Thumbs up for you Jeff. Great video

[@MMAShredded]

thanks for your support Simon!

[@JackSpear1000]

I remember doing something similar but with 30 seconds. But I could never see it work for me. I'll definitely try this workout with reduced time and increased rounds. Thanks alot for this video brother. You are a beast!!

[@MMAShredded]

thanks for watching bro, kill it!

[@jayceeinvincible]

Woooooo!!! That's the one bro🥊🔥🥊

[@MMAShredded]

:)

[@andrewlegend2755]

Hey Jeff, thnx for the Idea! Greetings from Frankfurt, Germany

[@MMAShredded]

thanks for watching bro!

[@terezy5168]

very nice video thank you so much

[@MMAShredded]

thanks bro!!

[@lh-kn2kx]

参考になりました。明日のジムワークで実践していきます🌻

[@GQRS]

Love the vid brotha...👍

[@MMAShredded]

thank you!!!

[@LesPaulGothic]

Nice one thanks 👍👍

[@MMAShredded]

no prob!

[@zeedmon3883]

FINNALY Imma try it today inchalah

[@MMAShredded]

awesome!! enjoy!

[@sanjeevyadav9541]

hi jeff this is my first comment for your videos.....i have tremendous liking for this heavy bag....your videos will be a great help

[@MMAShredded]

thanks for watching!

[@vk3181]

Very nice

[@MMAShredded]

cheers!

[@rodrigocisneros3166]

If been kicking my heavy bag for a couple of weeks now,and i used to get tired preety quick,but now i last way longer,i will try these for sure👌

[@MMAShredded]

awesome!!

[@qqlf207]

The Jeffs are really carrying youtube on their back rn

[@MMAShredded]

haha

[@marskingdoms]

😂

[@alloverdaplace2043]

These videos are great can you upload more of these please

[@MMAShredded]

ill do my best! if you are interested in more heavy bag workouts, check out my heavy bag program here: www.mmashredded.com/heavybagtraining

[@xmt.olympus.269]

Very good

[@MMAShredded]

thx!

[@superbaub]

good workout

[@MMAShredded]

thank you!!

[@checkitoutguys1]

I needed a workout like this, like, 3-4 weeks ago when the local gym was still open :D Still doe will get at it again once it opens! Stay safe Jeff!

[@MMAShredded]

thanks brother you be safe too!

[@JohnJohn-lk8cj]

Hey Jeff, thank you for making these videos . I'll tag you in Instagram, I'm using your punching and kicking videos. I felt a difference in my speed after a week .

[@MMAShredded]

amazing! thanks for watching!

[@winningworldwide764]

This is go to kick work out!

[@MMAShredded]

cheers!

[@ThedarkSkinn3dKn1ght]

Thank you...THAAANNK YOOUU

[@MMAShredded]

no problem!

[@OrlandoStanciu]

Thank you a lot for this workout I did it today, and is hardcore, but the problem is my bag is to light and Swings a lot, I will try the boxing in Another workout, big hug from 🇷🇴 🇵🇹 ♥ 💪🏻

[@vistacollege7459]

Great video. Learning so much. On the duration of the workout should it be 23 minutes instead of 16 minutes because the 1 minute rest after every set?

[@stargazer9887]

Dream to be fit like you ⭐️⭐️⭐️

[@MMAShredded]

cheers bro!

[@mp3ifier]

ive been doing this workout and the punching one. super clutch when i need to get sweat in

[@MMAShredded]

awesome!

[@bigjoe9350]

This just kicked my ass, thank you

[@MMAShredded]

no prob!

[@CreativeWorldFilms]

I like this drill.

[@MMAShredded]

glad to hear! cheers!

[@MartialArtsGamer]

Nice man, just subbed. Very reminiscent of Kyokushin.

[@MMAShredded]

thank you!!

[@Tomatito1981]

Thanks Jeff, all the gyms were closed in the UK this afternoon so always good to have some fresh ideas for the bag at home. Well done in your One debut, do you have any plans to compete under Muay Thai rules or you going to stick to MMA? All the best.

[@MMAShredded]

thanks man glad you made use of the video! and I plan on sticking to MMA!

[@avimanyubanerjee2134]

Such a wonderful trainer you are apart from a great fighter! Much respect

[@MMAShredded]

thank you bro!

[@andrebastos5635]

Oss 🙏 excellent 🤘🏻

[@MMAShredded]

thank you!

[@mr.cowell6025]

I'm soar since the last workout! Time to get more soar

[@MMAShredded]

hehe awesome! keep up the work!

[@Cristian-ir4zt]

Great video Jeff! I'm new to muaythai and your video convinced me to order asap a heavy bag. Cannot wait to receive it and try your 16 minute videos. Definitely on my way to your solo heavy bag program 💪. Any idea what weight is your heavy bag? I'm checking out one 180cm 50kg.

[@MMAShredded]

sweet!! the one I used in this video was about 100 lbs!! thanks for watching bro!

[@keatsnp]

How do I "like" this twice? Awesome content as always

[@MMAShredded]

haha thanks man I appreciate it!

[@Augustusg7]

Love the intro song, is that from a specific song? Keep up the great content and grats on your One debut win!

[@MMAShredded]

thanks brother!!

[@vitorfogaco6559]

I stopped going to classes cuz of the virus, i had finally decided to take BJJ when it got bad, it will have to wait a while now... thankfully i got homegym lol i been hitting the bags all dayyy

[@MMAShredded]

haha awesome man keep up the work!

[@MadModeCircle]

Hi Jeff, huge fan, if it is not too much trouble, do you think you can also upload an audio link so we can listen to it while training? Much appreciated.

[@MMAShredded]

I would suggest downloading this youtube video with one of those youtube to mp3 links!

[@elrico1364]

Old School Speed + Technique = Power

[@BahOnbike]

Perfect workout to burn calories and fat...I like the alternate between power and speed.

[@MMAShredded]

thanks for watching!

[@angrydog82]

Got my new heavybag in mail today. This i the perfekt workout for me. I will do it 👌🏼🙂 Where are the shorts from?

[@MMAShredded]

awesome!!

[@shris4656]

Thank you Jeff Chan 😊 for the heavy bag work out. Can you make a heavy bag combo workout consisting punch, kick, knees and elbows.

[@MMAShredded]

thanks for watching! if you are looking for combinations mixing punches, kicks, knees and elbows, I recommend you check out my new Solo Heavy Bag Training program. It has 12 complete follow along workouts that consists of over 100 combinations including punches, kicks, knees and elbows. You can check it out here: www.mmashredded.com/heavybagtraining

[@rxcz]

Hey Jeff, Could u eventually make a video on how to breath while fighting. Everytime Im sparring I forget to breath and then Im exhausted lol.

[@MMAShredded]

try to consciously breathe out or make some sort of nose when breathing out in your shadowboxing, overtime you will eventually do it instinctually!

[@tamilbestmusic7236]

Also please make a video about the PUNCHING BAG.

[@MMAShredded]

ill see what I can do!

[@necromanteerrante8095]

I salute you, unholy warrior. This poor necromancer has done both of your training videos, but a video the same kind, but about knees and elbow is needed for sometimes the dreadful shadows get to close and other weapons must be used. Please this poor necromancer who trains alone in his Dark Tower. 🦇💀☠️💀🦇

[@MMAShredded]

ill see what I can do! if you are looking for more workouts, I have 12 workouts including knees and elbows in my Solo Heavy Bag Program here: www.mmashredded.com/heavybagtraining

[@James-is6tg]

Watch your audience come out better at Muay Thai and MMA after the coronavirus passes. Good stuff!

[@MMAShredded]

HAHA, that would be awesome :P

[@pouPateRE]

if only i had a punching bag in my house btw those legs are vicious

[@MMAShredded]

haha thanks bro!

[@pouPateRE]

@@MMAShredded jeff 1 question is it important and if so why inhaling from nose exhaling from mouth

[@pauljunod1904]

Hi Jeff this workout is great ! Is it an excerpt of your SOLO HEAVY BAG TRAINING ? How is your training programm structured ?

[@MMAShredded]

Hey Paul, thank you! My Solo Heavy Bag Training program has 12 follow along workouts consisting of 9 minute and 12 minute workouts. It is structured in a way that it progresses in difficulty and length of workout as you go from workout 1 to 12. Each workout also has a specific focus, for example, developing momentum in your striking, off rhythm striking or creating angles etc... You will also go through over 100 combinations. Let me know if you have any other questions, you can email me at [e-mail]!

[@alekferna6760]

Bro. Can you do videos for footwork and speed. Just like this one, same format. Thanks bro.

[@MMAShredded]

ill see what I can do bro!

[@ordinarypablo]

Hey Jeff do you lift weights or do any kind of gym workouts? If so it would be great to see a couple of videos talking about it

[@MMAShredded]

hey bro yes I do lift weights! ill see what I can do about making some videos!

[@taekwondobro]

I'm a Taekwondo black belt and I was sweating after launching these bombs. Great workout

[@MMAShredded]

thank you!!

[@unknowninfinium4353]

Jeffs future opponents taking notes..... Stay safe Jeff from the Virus.

[@MMAShredded]

thank you bro

[@DaKosi]

Hey Jeff, do you lift weights/kettlebells sometimes? If yes, how do you combine it with fighting training?

[@MMAShredded]

I do str and conditioning 2 times a week usually!

[@abdelmounaim1057]

jeff the best

[@MMAShredded]

thank you Abdel!

[@te1va579]

I did some heavy bag work before my weightlifting session and then after i did this i can definently say my left calf feels sore which hasnt happened in a long time and the total workout lenght was exactly 2 hours

[@MMAShredded]

cheers!

[@carlolovoi7003]

Hi Jeff, in your opinion how many times a week this program has to be done? I’m an amateur fighter who practises K1 3/4 times a week. The same question for the upper part (the other video). Thank you Jeff!

[@MMAShredded]

hey Carlo, I personally did this 1-2 times a week during my last fight camp and I saw lots of results!

[@Nogovernmentneeded]

Do you try and land your kick more on your foot or more on your shin? This may seem like a dumb question🙈

[@noface6872]

Great form. Noticed how you raise your heel and twist your hips with entire body. One can cause major knee issues by not raising heel when kicking. Maybe you can start a new online class with pure fighting mechanics?

[@MMAShredded]

thank you! I do have a full MMA curriculum that covers techniques and tactics here: www.mmashredded.com/themmastriker

[@noface6872]

MMAShredded Got it! Thanks, Jeff.

[@unknownseizure]

Hey Jeff, my heavy bag isn't low enough for me to perform leg kicks. Should I just kick where the legs should be or just do body kicks instead?

[@MMAShredded]

you can just do body kicks, it will be harder though haha!

[@unknownseizure]

@@MMAShredded thanks

[@michaelbuchan7570]

Great video! How heavy should the bag be? I use to do Taekwondo some year ago, and wanna get back to at it again. But I want a bag to practise at home with aswell. Im 6,1 feet tall, and a pretty big bloke. But I cant really find anyone giving guideline for how heavy it should be. Keep up the good work ! 💪

[@michaelbuchan7570]

Nvm, found a comment further down, mentioning a 50kg/100pounds bag 👍

[@MMAShredded]

thanks for watching!! and enjoy!

[@vk3181]

Unik video

[@MMAShredded]

thanks!

[@vk3181]

@@MMAShredded 💕

[@luigi6659]

Hey Jeff, do you think it's a good idea to combine this workout with the one for explosive punches you posted a couple of days ago, in order to get a complete workout?(+ a strength and conditioning program at the end)

[@MMAShredded]

I personally did both back to back when I filmed it (as you can see I stared this workout dripping with sweat!) but them separately is enough in my opinion! I would use spend the rest of my time training that session on technique/drilling!

[@luigi6659]

@@MMAShredded ​ MMAShredded Thanks! By the way, what type of shingurads would you recommend for amateur kickboxing competitions? I have three pairs, two of which are those type of shin guards that are made out of leather, and have 2 velcro closures that help them stay on the shin(in my country we call them "double shinguards"), and one is that type of shinguard that is made out of cotton, and has less protection(we call them "sock shinguards", because you put them on like a sock). The sock ones also have a little velcro closure at the top. Which one of these would be better for competition?(I'm interested in damaging my oponent as much as I can, with the risk of sacrificing protection).

[@soapy12331]

Jeff, do you think this is doable shadow boxing without a heavy bag? I’ve been doing the part 1 boxing consistently but haven’t tried this one yet

[@MMAShredded]

the boxing speed workout is much easier to do shadowboxing, for this kicking one you can try but its harder because you dont have a target to bounce your kick off for your 2nd kick!

[@jakebasa1517]

I know this is a stupid question coming from a newbie but this also helps conditioning the shin right? How often should I do this workout? Thank you so much for this work out tips!

[@MMAShredded]

definitely, bag work and pad work is a natural way to condition your shins! I personally did this 2x a week for my fight camp

[@jakebasa1517]

@@MMAShredded I appreciate your fast response man! Like the heavy bag I have here is crazy thick literally it's a pain in the SHINS lol... How would recommend I hit it? Full power or gradually move up the force/power of my kick?

[@ayevaboo]

@@jakebasa1517 Did you figure out a good way to hit it? The heavy bag at my gym weights a ton and It's really a pain on my shins.

[@eamonob84]

@@ayevaboo start light and gradually move up the strength/power of your kicks. Shins will get used to it and toughen up. If you try to go really hard right away, you’ll just bruised up your shin and won’t be able to train as much since it will be healing.

[@AceHardy]

🏋🏽‍♀️🔥

[@MMAShredded]

thanks!

[@rammvamper5361]

Kick Fighterrrrrrs universes ..

[@andreasakbas7987]

Before this jump rope for 20 min.

[@jason32742]

Jeff love the video's. But I've noticed you dip your head slightly when your throwing a head kick. You might want to rewatch your kicks to see. It might be a tell in your fights.

[@MMAShredded]

thanks!

[@blackviking7794]

Can you make a video on yuya wakamatsu's tactics

[@MMAShredded]

ill see what I can do!