What are some good exercise routines/exerci. using a punching and/or speed bag?

That would help me improve physical strength, cardiac fitness, technique, or combination of all?

Thanx.

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Answers:
If you're trying to build strength, try a heavy bag. You can't believe what a workout that is! Seriously, wail away at it for as long as you like, but I think you'd be surprised at how tired you get after just a few minutes. It's great cardio, and the stress you put on your bones and tendons will build strength. And if you can imagine you're a boxer training for a fight, keep those legs moving and do the 'bob-and-weave' thing, ducking and rolling, keeping your fists in front of your face. That way you won't be focusing strictly on your upper body, but overall fitness, especially your 'core'. See how long you can go, then go longer.

For strictly cardio, you can't go wrong with an eliptical trainer.

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What are some good exercise routines/exerci. using a punching and/or speed bag?

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