1. Grab a CD player with large speakers
2. Grab a copy of the Mortal Kombat soundtrack
3. Turn the volume up to 11
4. Wrap your hands/wrists, and bag gloves is not a bad idea, either
5. Grab a jump rope
Ok, now you're ready to begin.
1. Start by stretching out...completely
2. Warm up with 3 minutes of a fairly fast pace with the jump rope
3. After jump rope, do 3 reps of 10 pushups, 30 second rest between reps
4. On the bag, work the left jab, moving evasively after each jab, 50 jabs
5. Work the right jab in the same manner, 50 jabs
6. Work the right reverse, 50 reps, moving evasively after each punch
7. Work the left reverse in the same manner, 50 reps
8. Jab/reverse punch combo, moving around the bag, 50 reps
9. 3 minutes of jump rope at a fair pace
10. Left leg in front, front round house kick, moving around bag, 30 reps
11. Right leg, same kick, moving around bag, 30 reps
12. Left leg in frount, right leg rear round house kick, moving around bag, 30 reps
13. Same as before, right leg in front, moving around bag, 30 reps
14. Repeat this for each of the following kicks: front, side, spin side, spin hook
15. After all kicks have been completed, 3 more minutes of jump rope
16. For 1 minute, perform as many round house kicks from alternating legs as possible, rest for 30 seconds...3 reps
17. 1 minute rest
18. Freespar...time yourself for 10 minutes, and pace yourself like you're actually fighting an opponent. Each technique should be delivered with clean precision...if the technique is sloppy, peform technique until correct
19. 3 minutes jump rope
20. 1 minute constant sparring: for 1 minute, perform as many techniques as possible in as many combos as possible without stopping, moving around the bag...rest for 30 seconds...3 reps
21. 1 minute jump rope
22. stretch and cool down...you may want to walk around for a while after stretching to allow your muscles to stretch properly
Things to remember:
Bring a large container of water with you, and drink it during the rest periods...but don't gulp it down. Drink it in small sips...just enough to wet your mouth and throat.
When hitting the bag, either with your hands or feet, hit with about 75% force. As Jarrod pointed out, injuries can occur when hitting a bag with full force.
It's a good idea to wear shoes while you work out at home, even if you're on a foot-friendly surface. This will allow you to be used to the feeling of wearing shoes, so that when you train in class, you will notice a slight difference in the ease of the kicks and movement.
Stretching is very, very important. The same as with hitting the heavy bag, you can injur yourself very easily if your muscles are not ready for the strain.
I used to do this workout when I was in highschool and attending class regularly. I haven't had the chance to try it now, since I'm out of shape and everything, but I'm quite sure I won't be able to make it all the way through the workout now without having to rest for a longer period of time than is listed. And that's ok. If you feel like you physically can't continue with the workout, then rest. There's no shame in that. But, on the other side of the coin, you do need to push yourself. Just know your limits of how far to push yourself.
And, last but certainly not least...you don't have to have someone standing around watching you work out...(I know I would hate that...bag time is me time)...but don't workout if you're home by yourself, or if you don't have a way to get in touch with someone. Safety first.
So, try that, and let me know if it works. If it helps, maybe I'll start trying it out...haha