Bag Work Circuit

Mobilisation (5 minutes)

• Neck rolls: 8 each direction
• Shoulder circles: 10 forward, 10 back
• Hip circles: 10 each direction
• Thoracic rotation: 10 each side
• Wrist circles: 10 each direction
• 10 bodyweight squats to loosen the legs

Warm-Up Drills (10 minutes)

3 x 2-minute shadow boxing rounds, 30 seconds rest

• Round 1: footwork only. Step-and-slide in all four directions. No punches.
• Round 2: add single jabs while moving. Jab, move, jab, move.
• Round 3: freestyle shadow boxing. Jabs, crosses, hooks, movement. Build the intensity up through the round.

Main Session (35 minutes)

Circuit Setup

Four stations, running simultaneously. Members rotate after each round. Set the timer to 3-minute rounds with 30-second rest (enough time to rotate).

Station 1: Heavy Bag

Work at your own level:
- Beginners: jab, cross, jab-cross. Focus on stance and returning to guard.
- Intermediate: combinations of 3-4 punches. Jab-cross-hook, 1-2-3-4, double jab-cross.
- Advanced: combination work with level changes, body shots mixed with head shots, angles off the bag after combinations.

Station 2: Speed Bag

Work on rhythm and timing. Hit the bag with a consistent rhythm - the speed bag rewards timing, not power.
- Beginners: single hits with dominant hand, get the rhythm.
- Intermediate: alternate hands, maintain consistent rhythm.
- Advanced: mix in doubles, circles, and speed bursts.

If members cannot use the speed bag, they shadow box in front of the mirror focusing on hand speed.

Station 3: Double End Bag

Accuracy and timing. The bag moves unpredictably, which trains reaction and accuracy.
- Beginners: single jabs, wait for the bag to settle, jab again.
- Intermediate: jab-cross, let it return, go again. Try to catch it on the way back.
- Advanced: slip the bag's return, counter with a combination. Treat it like an opponent.

Station 4: Shadow Pad Work (Partner)

Pairs. One person holds pads, the other works. Swap halfway through the round (coach calls "switch" at 90 seconds).
- Pad holder calls the shots: "1", "1-2", "3", "body".
- This station keeps pad skills sharp when the class is too large for full pad rounds.

Running the Circuit

• 7 rounds total (each person hits every station at least once, plus extra rounds)
• Rounds 1-4: members rotate through all four stations
• Rounds 5-7: members return to their weakest station or favourite station (coach can assign)
• Coach circulates between stations, spending 30-60 seconds at each, making corrections

Key Coaching Points During Circuit

At the heavy bag: watch for members dropping their guard between punches. Call it out.

At the speed bag: do not correct form too aggressively - let members find their rhythm. Only step in if they are hitting it with the palm or using the wrong part of the fist.

At the double end bag: remind members to keep their guard up. The bag bouncing back is a great teacher - if it hits you in the face, your guard was down.

At the pad station: remind pad holders to keep pads steady and close to their own body.

Conditioning Finish (7 minutes)

Return to the heavy bag. Everyone on a bag.

• 30 seconds: straight punches, moderate pace
• 30 seconds: body shots only
• 30 seconds: hooks only
• 30 seconds: everything, maximum output
• 1 minute rest
• Repeat the 2-minute block once more

Cool Down and Reflection (3 minutes)

Shoulder stretch, tricep stretch, chest stretch, hip flexor stretch - 15 seconds each.

"Circuits like this build work capacity. The fitter you get, the more technique you can maintain when you are tired. That is where boxing fitness really matters."

Coaching Notes

• This session works well for large classes because members are distributed across stations. No queuing.
• If you have fewer than 4 speed bags or double end bags, create an extra heavy bag station or add a core work station (plank, sit-ups, Russian twists).
• Beginners benefit from the circuit format because they get exposure to all the equipment without the pressure of a focused drill session.
• If a member is clearly struggling at the speed bag, do not leave them there frustrated for 3 minutes. Quietly redirect them to shadow boxing or the mirror.
• The partner pad station is the one that needs most supervision. Walk past every round to ensure pad holders are feeding properly.
• Adjust rest times based on fitness levels. For a very fit group, run 2-minute rounds with 15-second rest. For a mixed group, keep 3 minutes with 30-second rest.