Brenna Frayn instructs the following:
StrikeFit (Heavy Bag)
StrikeFit is a kickboxing heavy bag workout that involves proper striking to a heavy bag, focus mitts, and thai pads and is supplemented with strength training, body weight exercises, plyometrics, and mobility work. Not only will you learn real striking and real striking combos, but you will burn lots of calories, get in shape, and have fun doing it.
Fundamentals-Striking and Movement