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Balrogs
theres plenty of sites that have some intricate routines, myself in the boxing gym, i do it by rounds, which is 3min intervals. i train technique of punching, then speed, then power. then i do my combinations.
If your trying to get a good cardio workout and lose weight, you need to get some good movment around the bag, dont just stand in one place punching it. you need to move around like a boxer. i reccomend the 3min intervals and boxer training.
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