An indoor punching bag is one of the most versatile pieces of workout equipment for any boxer, including beginners. In addition to building upper body strength, endurance, flexibility, and speed, it’s a great cardio exercise, burning 500 to 800 calories per hour. Aim to work out at least twice a week for an hour or more, although beginners may want to start out gradually and build up to lengthier workouts. Those who want to progress fast should do 3 to 5 workouts each week. Power Punching A training drill that’s great for those who’ve had a tough day and need
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