It also helps relieve muscle tension, which can build up due to stress.

Katie is an ACE-certified personal trainer and CEO of the plant-based superfood blend company Aila.

Its not just a workout for your arms either.

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A punching bag workout is a total body workout engaging the chest, shoulders, legs, and core.

Ready to punch the stress way?

There are different bags to choose from, includinghanging, sitting, sandbags, and aqua.

Two young women practicing ballet with a teacher in the dance hall.

A lifelong elite athlete and former Division 1 basketball player, Bryant Reams is now an instructor at Rumble and SoulCycle.

Reams recommendsaqua bagsas they absorb the impact while a normal heavy bag reverberates the impact back into the joints.

Another pro tip: Incorporating shadowboxing, which is boxing without making contact with the punching bag.

Begin with your feet shoulder-width apart, pointing toward the bag.

Woman doing hip exercises

Then drop the leg of your dominant side back and slightly pivot your body to face one oclock.

Knees should be softly bent, and your weight is evenly distributed.

Both fists should be by your face, protecting your chin and elbows at your side.

Cropped image of woman doing lunge yoga pose

Cross

For the cross, youll use your dominant hand and arm.

Return it to your side, making sure to bring your back fist up by your face.

Your jab and your cross should ideally be hitting the same spot on the bag.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

A lifelong elite athlete and former Division 1 basketball player, Bryant Reams is now an instructor at Rumble and SoulCycle.

Reams recommends doing 100 reps of the cross.

The bag should get in the way of your punch.

Mimic this same movement on the opposite side for a back hook.

Woman doing arm exercise without weights while sitting on mat at home.

Uppercut

Prep for an uppercut by ensuring your knees are bent.

Youll get power from your hips and lower body to push off the ground.

Throw a front uppercut by shifting your weight to your front foot, Webb says.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Drop your front elbow downward so that it almost touches your front hip.

From there, push powerfully upward from your legs to release your punch up and into the bag.

To do a back uppercut, repeat this process on the opposite side.

The cool down

Youve got the punches out.

Now, its time to cool your body down.

Webbs go-to cool downs incorporate yoga-style stretches.

Hip flexorandlower back stretchesalso relieve tension after this key in of exercise.

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