Anyone that has ever done any sparring or training on a heavy bag knows that boxing is as much a sport of endurance as it is of strength. It works your core, your upper body, and provides an excellent cardio workout, often in less time than other training programs can offer.
Men’s Health offers up three intense boxing workouts to get you started. For more in depth plans, check out RossBoxing.com’s “Intensifying the Heavy Bag”.
My heavy bag stand was purchased used at a great price, but the bag itself was exposed to the elements and along with signs of extreme wear, has developed mold all over it. Time to toss it out and order a great replacement from Amazon.com, which happens to have free shipping on it right now (a plus, as 80 lbs is not cheap to ship): Everlast 4008 Traditional Heavy Bag (80 lb.)