Best Free Standing Punch Bags for Adults – 6ft (Amazon)

Thought I’d do some research on Freestanding punchbags for adults and wack the results together into some tables.

All statistics correct at the time of writing.

It was surprisingly hard to find many standing punchbags on

These are the best punchbags for under £250 or $250 based on reviews:

The tables look a bit crap, you should be able to scroll right and left to see more columns —> – UK Free Standing Punch Bags —> (table scrolls)

Name Manufact. Height Material Weight Av Review  Num of Reviews Notes Price Link (NOT affiliate) 
RDX Free Standing Punch Bag with Gloves   RDX 6ft  Maya Hide Leather 
 4.5 108 Comes in 2 shipments- Fill the base with sand or water. Suction cups on base for extra stability £144.99  
Dripex Adult Free Standing Boxing Punch Bag  Dripex 5ft 9  2mm thickened PU leather striking surface 182lbs 4.5 3118 Base and bag shipped seperately.  £129.99 
Gallant 6ft Max Strike 360 Gallant 6ft Faux Leather  4.6 475 Suction cups on base. Numbered targets on bag £199.99 
Senshi Japan 6ft – Torso bag      4.4 53  £249.99 – currently on sale £199.99 at time of writing 
X sport pro freestanding punchbag  Xsport  5ft 9 PU  No reviews at time of writing    £119.99 on sale for 99.99 at time of writing g  
Xn8 6ft Free Standing Punch Bag  Xn8 6ft Lamina hide leather  4.4 116  £159.99 – USA Punch Bags

Name Manufacturer Height Material Weight Notes Av Review Num of Reviews Price Link 
Century Original Wavemaster Freestanding Heavy Punching Bag  
Century 5ft 8 vinyl 10kg – approx 250lbs when filled  4.6 3672 Ranges from $179.99 to $229.94 
Tech Tools Freestanding Punch Bag Tech Tools 5ft 3 PU   4.3 4019 $149.95 
Newtend Reflex standing boxing ball Newtend 5ft 1 PU   4.7 19 $99.99 

Century WaveMaster Standing Punch Bag

Dripex Punch Bag Video

Gallant 6ft Standing Punchbag

Gallant Free Standing Punch Bag

Xn8 Free standing Punch Bag

The tables aren’t too clear above, so you can download them as a pdf here:

Best Standing Punch bags

Here are the punchbag tables as images

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How to Use BPC 157 and TB500

BPC 157 is a chain of amino acids. I believe its found in gastric juice. Lovely.

It is used for any problems related to inflammation and can help repair tendons and ligaments. It’s popular in the mma and crossfit communities. It is often combined with another peptide called tb500.

Its touted by Ben Greenfield, Joe Rogan and Dr Mark Gordon as a highly effective supplement for treating and basically curing injuries, including chronic ones such as golfers elbow.

I bought my bpc 157 from uk peptides.

you can buy tablets of bpc 157 but they are much more expensive and I’ve not read many reviews about them.

In the UK, you can get bpc 157 from uk peptides

You’ll also need the mixing water and and some syringes from zedmed:

How to Use BPC 157 for Leaky Gut

I was really struggling with joint pain, muscle pain, headaches, and stomach issues such as belching.

I started to use collagen powder, glutamine and BPC 157.

I bought the vials and mixing water and mixed the powder, and just drink small amounts each day.

Thankfully I am now much better. I can’t isolate BPC 157 as the one thing that cured me however, but it’s worth a go if you are in state like I was.

I also cut out dairy and gluten and took a few natural anti-inflammatories including high EPA fish oil and tart cherry tablets.

How to Use BPC 157 for Injuries

According to Dr Mark Gordon, you should inject the BPC 157 close to the site of injury. Other people say to just use it sub-cutaneously.

If you have gut problems, you’re probably going to have mental health problems. This is due to inflammation and the vagus nerve.

How long Does it take for BPC 157 to Work?

Usually around 5 days but it depends on what injury is being treated and whether the bpc 157 is taken orally or injected. Normally, to treat an injury, youd expect to run a course for 6 to 12 weeks.

Golfers elbow for example, would normally be treated with a 6 to 12 week course.

Some relief may be felt within a few days however.

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muay thai stretching routine (.pdf)

Daily Stretching Routine for Muay Thai

pdf can be downloaded near the bottom…

To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings.

Note that the risk of injury is quite high when compared to static stretching.

To mitigate the risk of injury, make sure you get as warm as possible. Go for a run, have a hot bath, do whatever you need to do to raise your muscle temperature. Chewing ginger actually helps quite a bit!

Daily Stretching Routine Muay Thai

  • Cossack Squats x 20
  • Sumo Squats x 20
  • Reverse Lunges x 10 each leg
  • Leg swings – front to back x 10 each leg
  • Leg swings – side to side x 10 each leg
  • Side kicks x 10 each side
  • Front kicks x 10 each side
  • Head kick Roundhouse x 5 each side
  • Dummy roundhouse into Front kick x 5 each side

Download the Routine by clicking the “Download” button:

Cossack Squat

Cossack Squat

Sumo Squat

Sumo Squat (Dumbbells not necessary!)

Reverse Lunge

Reverse Lunge

Here’s an infographic about the SAID principle – Specific Adaptations to Imposed Demands.

This is important to keep in mind when designing a training programme for Muay Thai

mma infographic
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Foods & Supplements to Boost Energy Levels

I have 2 kids, 1 is teething, it’s quite hard work. I only work 4 days a week now but the 3 days off are the hardest!

Anyway, moaning over, here’s some solutions that I’ve found


Supplements to Boost Energy Levels


Magnesium Glycinate – I use Doctor’s Best brand. Tablets are massive but seems to be the only one that helps me sleep

Glycine – I use Bulkpowders version. Great for sleep and relaxation

5 HTP – great for sleep and weird dreams. Go easy though, can give you an upset stomach

Phenibut – if I wake up in the night, I’ll sometimes take 500mg of phenibut. It helps promote deep sleep. Stick to once per week though, it’s addictive.


Adaptogens can help boost resitance to stress, increase energy levels and help the immune system to function


Cordyceps Mushrooms

Holy Basil



Nootropics are anything that boost cognitive functioning

These include


Acetyl-L-Carnitine (allows improves fertility)





DO YOUR RESEARCH before taking any supplements

Check out, and

also –

The ketogenic diet is also great for sleep deprivation, in my experience. It’s a right pain to stick to though and can be expensive.

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MMA Flexibility Routine

While lockdown restrictions are still in effect, that doesn’t mean that your training has to stop! Now, perhaps more than ever, it’s still vitally important that you keep training to take your MMA skills to the next level. That way, when restrictions are eased, you’re more than capable of competing at the highest level.

Exercise at your own risk – there is a risk of pulling a muscle or tearing something whilst stretching. Being warm reduces the risk of injury and ‘not being fatigued’ helps too – e.g. if you stretch after a hard MMA session, do light and controlled stretches

There are several skills that you require to be a competitive MMA athlete and perhaps none is more effective than flexibility.
PowerGym Fitness, a provider of high-end gym and fitness equipment, have provided up with this article which looks into the importance of flexibility for MMA athletes. They will also walk us through one of the most popular flexibility routines that you can try.

Why Is Flexibility Important in MMA?

First of all, why is flexibility important in MMA? Flexibility is defined as the ability to move joints through a complete range of motion.

For MMA fighters, this means being able to kick higher and with a wider range of motion, as well as reducing the risk of losing balance. Flexibility will not only improve your fighting performance, but it’s also proven to increase resistant to injuries such as tears to the ligaments and muscles. It can also make you more of a rapid and agile fighter, allowing you to target more areas and cause confusion to your opponent.

Plus, there’s also the benefit of being able to take on more challenging moves, giving you the upper hand on less flexible fighters.

To improve your flexibility, there are several techniques that you can add to your training. The core examples of this include flexibility exercises, yoga and stretching.

Strength training, such as the use of a cable crossover machine, can also be highly effective in allowing you to stretch and perform resistance exercises in any direction. This machine in particular provides you with flexibility to control what muscles you work on, such as the legs, arms chest and back, while also burning calories.

Dynamic Stretching

While equipment can help you achieve your fitness goals, it isn’t always required. In the case of stretching specifically, you don’t need any equipment – only yourself! It’s recommended that MMA fighters undertake stretching exercises on a regular basis, ideally daily, to keep on top of their flexibility. Not only will it improve your capability as a fighter, but it will keep your muscles strong and healthy, and reducing the risk of injury.

There are two types of main stretches that you can perform: dynamic stretching and static stretching.

Dynamic stretching is widely suggested for MMA athletes as It involves stretching your muscles through motion, such as performing an MMA move. Static stretching, on the other hand, involves holding the stretch in position for a short period of time and is best for cool downs.

A Flexibility Routine to Try

So let’s get to a flexible routine itself! For this routine we will be using a video from Joe DeFranco, a gym owner and strength coach, and a popular figure within the online fitness community. DeFranco regularly uploads contents featuring fitness routines and other useful tips for budding athletes and fitness enthusiasts. A few years ago he released a flexibility routine video which is considered to be one of the best routines around for MMA athletes.

This flexibility routine is called the Limber 11 routine. It’s a relatively simple routine to perform, but is effective for achieving the core goals of an MMA fighter: improving flexibility, reducing injury risk & decreasing lower back pain.

I’ve also added a few of my own stretches, for the routine that I personally use.

So let’s cut to the chase! Here are the 11 steps of the Limber 11 flexibility routine:

  • split squats

Put your right leg forwards, put left foot on a raised but stable surface (I used my bed in the image below!). Squat down until the right thigh is parallel to the ground, and push back upwards. Repeat for 12 repetitions.

  • Sumo Squats
    Take a wide stance as shown below, and lower yourself downwards until thighs are parallel or as close to parallel to the floor as possible. Repeat for 20 repetitions
  • Foam Roll IT Band – Using a foam balance roller, lie on your left side with the hip placed on the roller. Your right leg should be crossed in front of the roller and touching the ground, while the left leg should be facing straight and slightly raised. While balancing with your left elbow touching the floor and your right hand firmly on the floor, slowly roll back and forth. Repeat the exercise on the right side and do for about 10-15 passes.
  • Foam Roll Adductors – Place the roller at a 45 degree angle and lie face down with your left thigh resting on it. Keep your arms on the floor and slowly roll up and down the inner thigh. Repeat on the right side and do for about 10-15 passes.
  • SMR Glutes – For this exercise you’ll need a lacrosse ball. Sit on the floor and place the ball under your right glute. Position your right left over the top thigh and keep your hands on the floor behind your back. Roll the ball up, down and around for about 30 seconds to two minutes. Repeat on the other side.

  • Bent-Knee Iron Cross – Lie down flat on your back, bend your knees and lift your feet off the floor. Your arms should be laid straight out at each side. Move your knees to the left and look right, then move the knees to the right and look left, remembering to hold for a few seconds. Repeat for about 5-10 reps each side.

  • Rollovers Into V-Sits – Sit down on the floor with your knees straight and legs in a v-position. Keep your torso in an upright position with your hands in front. Roll your body backwards with the lower back coming off the floor and then return to the starting position. Repeat for about 10-15 reps.

  • Rocking Frog – Get on your hands and knees with your toes pointing outwards and legs wider than your shoulders. Your forearms should be on the floor. Push your hips backwards, hold for a few seconds, then return to the starting position. Repeat the exercise for about 10 reps.

  • Fire Hydrant Circles – Get on your hands and knees and keep your elbows straight. Life one knee off the floor and to the side, making sure it is bent. Move the leg in a circular motion for 5 reps and then repeat in the opposite direction. Repeat the exercise with the other leg.

  • Mountain Climbers – Start the exercise in a narrow-handed push-up position with your body raised and legs straight. Pull one knee towards the chest and stretch the other leg. In quick succession, return the legs to the starting position and immediately bring the other leg towards your chest. Repeat for about 10 reps each side.

  • Cossack Squats – Take position in a wide stance with the toes pointed out at about 45 degrees. Lower the hips and bend your elbows. You then need to slide the hips from one side to another. Repeat for about 5-10 reps each side.

  • Hindu press Ups
    Shown above. Downward dog position,skim noe n e floor and push up into an upwards facing dog pose
Hindu press ups
  • Rear-Foot Elevated-Hip Flexor – For this last exercise, start by standing in front of a bench or chain with your back turned and lower your right leg so it is bent and resting on the bench. Your left leg should then move to a lunge position. Lean forward and place your right hand on the floor next to your left leg. Hold for a few seconds, return to an upright position, and then hold your arms straight in the air for a fewj seconds Tilt your arms to the left and hold for a few seconds, then return to the starting position. Repeat for about 6-10 reps each side.
  • Seated Piriformis – Sit down on a chair or bench and place one leg on the other so that the ankle is touching the thigh. Lean forward and repeat for about 20-30 seconds each side.

Watch This Routine in Action

Now that you’ve had time to read the routine instructions, it’s time to watch Joe DeFranco’s routine for yourself! We’ve embedded the video below so you can follow along with his routine.

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Yoga Poses – Sukhasana or Easy Pose

Meditative Pose.

The Easy Pose, isn’t always easy. After 10 minutes the position can become painful and unstable.

It can help you feel ‘grounded’ and connect with yourself.

If you have knee and/or hip injuries or issues, then you may not be able to do this pose. Same with serious back issues and/or back pain.

Tightness in the hips and hamstrings can cause problems.

Knees want to be closer to the floor, than your pelvis. Can use a cushion or rolled mat beneath the pelvis to achieve this if hips are tight.

You can also extend the legs slightly if knees hurt or hips are too tight.

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Tips on Getting Fit at Home in 2021

Don’t procrastinate – grab a notepad now or open a Google Doc and take some notes

Get a Specific Plan

  • Write down 2 reasons Why? you want to get into shape. Be as specific as possible – to have more energy to play with my children and be less grumpy for example.
  • Set Outcome Goals – e.g. Lose 2 inches of my waist by Feb 28th
  • Set Process Goals – e.g. Cut out all sugar or Exercise for 30 minutes, 5 times a week.

Outcome goals are the result – process goals are how you will achieve the result.

  • Anticipate Hurdles and Obstacles – these might be people offering you sugary food, wanting to eat in front of the TV in the evening. Write down the obstacles that you are likely to face and write down solutions. For example, ask everyone in work to be supportive is possible please…and tell them why you want to lose weight
  • Be Accountable. Unless someone holds a gun to your head and makes you eat unhealthy foods then you need to own your diet and lifestyle

  • Have a specific diet and exercise protocol
  • You don’t need to go to a gym to exercise. Try accumulating steps or exercise during the day
  • Use tabata intervals
  • Strength training helps maintain muscle mass whilst dieting. Even if you just do 20 minutes per week it can make a huge difference

Here is a Google Sheet to get your plan startes:

Remember it takes about 10,000 hours of practise to become world class at something but 5 to 10 hours to become intermediate level. So, in just a few weeks of training you could easily be proficient at, for example, running or circuit training

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Yoga Poses – Marichyasana or Sage Pose

This is a pose dedicated to and named after the sage – Marichi I

It’s a good idea to warm up with easier poses before attempting this one. Using a stick pose and/or Janu Sirsasana

It is said to put some level of stress on digestion. The lower back, shoulder and neck are also stressed/stretched a lot. So be careful.


Yoga-Pose Modifications

This pose is pretty difficult, to make it slightly easier, keep some space between your foot and your bum and move your foot to the outside slightly.


You can place a cushion under your bum to avoid compression on the lower back.

Yoga Pose Instructions

First ‘open the shoulder’:

Reach directly forward with the same arm and then internally rotate it.

Then begin to reach back

Open the opposite shoulder, internally rotate and reach back also

Marichyasana  pose

Use a belt if you can’t reach and clasp hands together.

If you don’t have a belt, you can modify the pose by ‘leaving out’ the knee/thigh:

yoga pose  modification

Can use a chair in front of the student/yourself to place forehead on to relief neck pressure.

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Yoga Poses – Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend Pose

As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned ‘straight’/normal curvature.

With this pose, avoid or modify if you or student has knee stiffness or injury.

Begin in this position and check shoulder, pelvis and neck are aligned correctly
  • Next bring left foot onto the floor, bending the knee
  • Then put left foot foot next to your left glute/hip
Triang Mukha Eka Pada Paschimottanasana
Avoid this pose if you have knee problems

Modifications for Knee Injuries

Mat under the pelvis and the knee

modified pose for knee injuries

yoga pose with belt
spine alignment for yoga pose

This pose is quite intense and should be avoided if you have any problems with hips, knees or spine.

Images from the amazing Siddhi Yoga 200 Hour Teacher Training Course

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Yoga Poses – Balasana or Child Pose

Children are proper chill. Well, they can’t control their emotions generally, but when they want to chill and switch off, they are yogi master level instructors.

This pose helps you to chill like a child. It’s also called child pose because some children fall asleep in this position.

If you have tight hips, you might need to mount a bolster or pillow.

Balasana or Child Pose
Using a bolster and a mat for a student with tight hips

Stretch arms out and forward, both slides of the body should be stretced equally.

Surrender to the divine mother and enjoy the pose mofos!

A great pose before bedtime

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