As it so happens. my soon to be misses did some cardio kickboxing. It involved punching and kicking patterns as well as some body weight exercises. I'll see if she remembers anything.
If she can spare the time, that would be great! I've had a look around the web for some patterns/combos and not really found anything of use. There seems to be a bit of a hole regarding this, maybe i'm just not looking in the right places. Does anyone know of a link?
What I always done with my bag was learn some combos and work each of them for 3 minutes. First would start of a simple jab-punch. Well, that's in my head, anyway, actually the coach that taught would call a straight right across the body a "cross' funnily enough, so, 'jab cross' (left right). Set a timer, and go for it. Move around, act like you're actually punching someone, so, hit them with whatever combo and move, and keep moving. Then I would add a punch - jab, cross, left hook, again, move around as soon as you've delivered it, and keep moving. I would normally do 3-5 different combos like that, then do one 'round' mixing it up. One tip would be once you've moved and are going into hit it again, you need to attack it. I was always getting checked for waiting on the bag swinging back into position - you need to go straight after it. Makes for a good workout.
Normally this was done for speed/technique so not putting everything into the punches. My own bag isn't that heavy so punching it with everything sends it all over the place, you really need a heavy bag for that. Keep the guard up, too, and breath out on each punch. The breathing part is actually quite hard, but ifyou don't master it, you'll die within 3 minutes. The coach I seen made me shout "BAH" on every punch, to make the breathing become habbit.
Of course, no matter what you're told, for the first few weeks atleast, all you're going to do is punch the hell out of it, and try and do some text book Van Damme kicks - you know, the 4 kicks he uses in every film! Not to mention the noise he makes. Think kick boxer, kicking the tree. Personally, that's my favourite work out. Just say, "LIKE THIS! BAAAH, LIKE THIS, BAAAH" ("wiggle palm tree"). Feels great.
Anyway, that's about all I know. I done a summer in a boxing club once, so I know some basic drills which were always enough to keep me amused, but I don't know much beyond that.
Thanks for that, yes i'm sure for the first few weeks i'll be re-living my childhood and pretending i'm Bruce Lee! (untill my knees start to complain!) Sounds like a good start, the bag should weigh around 80lbs (36kg) so it's not the heaviest bag, so it should move around quite a bit.
What I have read is that routines may generally only last a few minutes as it can be very a intense workout. So does it fit into cardio or HIIT?? I'm thinking of using it more for replacing my swimming when I cant make it to the pool. I've been getting great results from the swimming (mainly because i'm a terrible swimmer, so an hours swim is pretty intense too!), but I would like some options for encouraging fat loss. I'm not at all overweight, I can just about make out my lower abs now, getting them to completely appear is getting harder now.