Aqua Bag Workouts: A Detailed Walkthrough

Sports are solely done for entertainment purposes, and there are enormous benefits you can reap from them. 

But do you think that every sport is easy to learn?


Boxing is a rough sport that demands rigorous practice to remain in the best shape. So if you are training to become a boxer, it is crucial to integrate boxing into your daily routine. 

One of the effective tools to enhance your practice is the aqua punching bag.  If you are a newbie looking for a quick aqua bag workout, I have your back. 

Continue reading this article to find out more about it. 

What Is An Aqua Bag & Its Benefits?

aqua bags for boxing

If you are looking to build your punching skills uniquely, then an aqua or water punching bag can help you out. Aqua bags are made of rubber exterior and are filled with water. 

Unlike heavy bags, these bags have high kinetic shock absorption and allow longer training sessions with less stress on your body. So it makes practicing much easier. With that said, let’s get started with the aqua bag workout which is explained in the next section.  

Aqua Bag Workout: 3 Simple Steps

This is a cardiovascular workout that helps ensure your heart pumps blood and gets it moving through your body. 

So this quick cardiovascular workout using an aqua punching bag entails some simple steps. 

Now let’s get started.

Step 1: Warm-Up

Using Aqua bags to workout

Before starting the workout, you have to warm up with some basic punches and get the heart rate cranking. 

To do this, 

  • Bring your foot forward. If you are a right person, bring your left foot forward and if you are a lefty, bring your right foot forward.  
  • Now jab-cross 10 times by digging into the bag too hard.
  • Next, go into the cross hook. Right hook for at least 7 to 10 times. You will find the heart rate coming up.
  • Now put in the four-punch combo- Jab, cross, hook, and uppercut 5 times and take some time to breathe. Breathe in through the nose deep, hold it for a moment, and release it. 
  • After taking a deep breath, now start with the jab-cross combo. Do it 10 times and then cross the hook 10 times. 
  • Again, throw the four-punch combo at least 10 times and get ready to take on the full workout. 

Step 2: Get The Heart Rate Up

Once you are done warming up, you must start with this simple 20-min cardio workout. It covers exercises like jumping jacks, jogging in a place, and finally hitting the four-punch combo on your aqua punching bag to get a nice base for cardiovascular strength. 

Now let’s get started.

  • First, jog in a place for 10 seconds. Keep the balls of the feet staying on the toes. You will keep the heart rate working now, ensure the blood moves at a good comfortable zone, and then start with the next step.
  • The next step is jumping jacks 10 times. This exercise helps burn some fat, gets the blood moving, and results in sweating.
  • Now get started with the four-punch combo with your aqua training bag for 7 to 10 times. 
  • Continue these three steps for five to six rounds, and you will get the heart rate up. 

Step 3: Practice With Your Aqua Punching Bag 

This step involves practicing with the aqua punching bag. 

In this round also, start with jogging. 

  • Jog in a place for 30 seconds. This helps the body to stay loose and get the heart rate up. 
  • Next, start with jumping jacks. Don’t put too much pressure on your knees, and let your body work together and keep moving. 

These two steps will warm you up!

  • Now, get started with the four-punch combo, and don’t forget to breathe with each punch. You can level up by speeding up your punches a little bit.  

Keep doing it for a few rounds, and don’t quit. Your heart rate will level up and get the blood pumping. 

And you are done.


I hope this cardiovascular workout with the aqua punching bag helped. I believe that this workout will build great cardiovascular strength and endurance. 

Interestingly, if you have done the same workout using a heavy bag, you would have been tired and stressed. 

But the aqua absorbs more impact, and you are less likely to get hurt and stressed. Overall, if you are looking for a punching bag that can handle numerous punches, give this a shot.