Round 2: Heavy-Bag Work
Punching a heavy bag increases endurance and power while "strengthening everything — shoulders, chest, back, arms, and legs," says Foster. Wear a pair of boxing gloves and do one three-minute round of punches, rotating the torso through each punch to generate force and snapping punches back as they land. Don't punch then stand around. Foster says to "dance with the bag," punching in a series — jabs, crosses, hooks — moving back to recover, then immediately punching again. After the three-minute round, rest one minute. Repeat twice.