Before working out on a standing punching bag, purchase a pair of bag gloves to protect your hands. Bag gloves are thinner than boxing gloves, however they protect your hands better when you are hitting the punching bag because they are made of thicker leather than conventional boxing gloves. You may want to buy a pair of gloves that have wrist wraps, which will provide you with additional support. Check a sporting goods store for bag gloves and ask to try out a few different brands on one of the store's demo punching bags. You also may want to buy some athletic tape to secure where the wrap attachments cover your wrist.
Punching the Bag
Once you are ready to begin your punching bag workout, decide how long you want the rounds to last. Some boxers train on the bag for three-minute rounds to simulate an actual round of boxing, while others prefer to use longer rounds to increase their fitness level. If you are going to workout for three-minute rounds, position the bag where you can see a clock, since wearing a watch is not advisable during bag training.
Put on your bag gloves and loosen up before you start the first round. When you are ready, begin to hit the bag with a variety of punch combinations, such as jabs, hooks, crosses and uppercuts. After completing the three-minute round, rest for a minute and then start the next round. You can train for as long as you like, however it is a good idea to take it slow when first starting to workout on a punching bag. You can always increase the number of rounds that you train as your fitness level improves.
Kicking the Bag
Design a workout that includes both kicking and punching the heavy bag to increase the difficulty of your training. Before you attempt to kick the bag, you may want to invest in a padded mat to place under the area around the bag, in case you lose your balance and fall during a kick. You also may want to remove your shoes before kicking the bag, so you do not damage its leather surface. When you kick the bag, be careful not to jam your toes, which can result in an injury. You also should consider taping your ankles to give you some support. Start slowly when you kick the bag, so you can perfect your striking technique. Try to workout for three-minute rounds, mixing up your striking with both kicks and punches.