2) HEAVY BAG WORKOUT
improve your aerobic endurance by punching heavy bagIf you have a boxing area at your gym, then you should utilize the use of their equipment especially the heavy bag.
For the duration of one professional round (3 minutes) You can:
Hit the bag at a light pace (most basic combination is jab, jab, straight)
Increase the pace and switch up the combination to just left and right hooks for the last 30 seconds
Rest for a minute and repeat this exercise
This effectively improves your cardio as well as working on your upper body flexibility, strength and muscle groups.
You must be careful not to over extend your arms when punching as this can damage your joints. Keep within a good range of the heavy bag at all times.