Tae Kwon-Do Bag Striking & Kicking Workout TAGB

This bag workout is designed to work striking, kicking and close range techniques. It was originally put together by Iain Abernethy for his podcast.

You should ensure you warm up thoroughly before training to prevent injuries. Please make sure you carry out your own risk assessment prior to training to minimise the risk of injury. I can accept no responsibility for injuries incurred from using this video.

If you don’t have a punch bag you can get someone else in your household to hold focus pads or sofa cushions as an improvised training aid.

The following is the layout of the workout.


Hands only (1 min – moderate pace)


Kicks only (1 min – moderate pace)


Hand & Feet (1 min – moderate pace)


1 Minute Rest


Heavy Hands Single Shots (1 Min)


Explosive Combinations (1 Min)


Continuous Straight Punches (1 Min)


1 Minute Rest


Hands & Feet with Lots of Movement (1 Min)


Close-Range Strikes (1 Min)


30 Seconds Rest


4 Straight Punches – 4 Hooks (1 Min)


1 Minute Rest


Anything you want (2 mins)


Jab-Cross-Hook-Cross Pyramid (1 Min)


1 Minute Rest


Hands only (1 min)


Kicks only (1 min)


Hand & Feet (1 min)

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