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I am wondering if someone could hook me up with some sample workouts I can do to learn to throw punches and kicks. I don't own a punching bag but hopefully will be getting one for Christmas, I do have gloves. I am not into fighting or martial arts, my sport is rowing. I have good cardiovascular strength from lots of voulme of cardio and I am working on improving strength with a weight training program. I would like to learn a bit of MMA to throw into my workouts and also just so I know how to hold my own. Maybe a few years down the road I will get into MMA seriously but at the moment I am hoping to learn the basics.
 

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Check the web for free movies (maybe YouTube) to learn proper techniques. When learning the correct way to Jab (and all other punches) remember, you're not learning to hit power right away, you're learning how to punch. Get the technique down and repeat. It won't be easy to practice without a bag. Make sure you are warm before you start throwing your arms at air.
 
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