• 5 Minute Punch Bag Workout

    Punch Bag Workout Boxing HIIT Training

    If you're looking for a short but intense workout, this is the one for you. Lasting just over 5 minutes, you don't even need a punchbag as you can just punch the air.  

    The Punch Bag

    I use the Lonsdale Authentic Bag in Vintage Brown. It weighs 34kg so it is a heavy bag meaning a tough workout. It is a premium bag, but one built to last. 

    Lonsdale Heavy Punch Bag

    The Gloves

    I will be using the Everlast Evergel Handwrap Boxing Gloves. I purchased these as bag mitts and they offer amazing protection at the wrists, a very common place for people to pick up injuries. However, the stitching is already splitting at the knuckles so I'm not sure they would last very long.

    The Interval Timer

    You can find many interval timers for your phone in the app store. The purchased version of ‘IntervalTimer’ I have found useful to so many workouts. You can create your own customised workout timers including rests, bell ring noises and it will save them into a calendar. Of course, you could just use a stopwatch, but using the app I have set up a little ‘last 10 seconds remaining’ for each interval to mimic my personal trainer encouraging me to ‘push through the burn’.

    Interval Timer

    The Workout

    20 seconds punching, 20 seconds rest.

    30 seconds punching, 30 seconds rest.

    40 seconds punching, 40 seconds rest

    50 seconds punching, 50 seconds rest

    60 seconds punching, 60 seconds rest

    The total workout lasts 5 minutes 40 seconds. It will work your shoulders, arms, lungs, and heart. My heart rate hits a maximum of 150 bpm during this workout which is about 80% of max. Heart Rate Chart from 5 minute punch bag workout

    Posted by Daniel Puddick
  • Flat Stomach Abs Workout

    Flat Stomach Core Abs Workout Sundried

    It can be very easy to neglect your abdominal muscles when planning a workout. Having a strong core is crucial to being fit, strong, and healthy so follow Sundried's flat stomach abs workout and see the results for yourself!

    How to get a flat stomach

    Unfortunately, doing endless crunches won't get you a flat stomach. You can't 'spot reduce' an area, which means you can't just target your tummy by doing ab exercises and expect it to lose weight. By following a healthy, balanced diet, drinking enough water, and getting enough sleep, you will be well on your way to getting a flat stomach. Adding a great core workout like this one into your weekly routine will then help to tone and strengthen the area to help enhance the appearance of your abs. 

    Exercises for a flat stomach

    There are lots of core exercises out there, so we have consolidated all the best ones to give you a fantastic workout routine that you can do anywhere. Using resistance like you'd find on a gym machine will certainly get you good results, but this bodyweight workout can be done at home or outdoors so it is more accessible to everyone.

    Slim tummy abs workout

    Roll Back Mountain Climbers

    Start by lying on your back and bring your knees into your chest. Rock back onto your shoulders and use the momentum of your movement to roll forward. Place your hands in front of you and then jump your feet back into a plank. From here complete 4 mountain climbers, bringing your knees in towards your hands. Then lift your hands off the ground and roll back. That’s one rep. Go for 10 reps.

    Plank Split Squat Thrusts

    Get into a press up position keeping your hands directly underneath your shoulders and your body in a straight line. Jump your legs forward towards your hands, splitting your legs so a foot lands by either hand. Jump your feet back to meet in your plank position. Complete 10 reps.

    Oblique Plank Pull Throughs

    Lie on your side and prop yourself up on your forearm, keeping it underneath your shoulder. Lift your hip so you are in a side plank position. Reach up over your head extending your arm out straight and then sweep it down through the gap between your stomach and the floor, keeping your hips lifted at all times. Complete 10 on each side with 30 seconds rest between each.


    This is the exercise shown in the image above. Start seated with your back straight and knees slightly bent, lean back until you feel your abdominal muscles engage. When you're ready, extend your legs out straight in front of you and raise your arms above your head. You may well feel your body shudder and shake, so try to control your abs as much as possible. Hold this position for as long as you can.

    Walk The Plank

    Doing the plank just got even harder! Take up a plank position, and then lift yourself up into a press up position (straight arms) one hand at a time. Then lower yourself back down. Repeat this for 30 seconds and feel the burn!



    Posted by Alexandra Parren