long distance running or any cardio of the like is actually worse for definition than quick, fast paced cardio periods. example, look at marathon runners vs sprinters.
for your bag workouts try 20-30 minutes alternating kicks and punches a minute at a time. out of 5 your intensity should go something like 1,2,3,4,3,4,3,5,3,5,3,5,3,5,3,4,3,4,3,2 (with the 5's being punches). After that do (3) sets of 20-30 sit ups, then the same of lower leg raises, then the same of side sit ups. 30 seconds rest between ab sets. no rest for the bag workout, 30 seconds beteen the end of it and the beginning of abs. i do this 2 times a week, combined with weights 3 times a week, and a weight circuit once a week and ive noticed a big improvement vs my previous program.
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