Im with everyone in saying that going to the gym and winging it, just isn’t going to cut it.
You may have been working out for a significant period of your life but it’s clear you do not have the experience or repertoire to put together a good program in the first place.
In fact your workouts don’t sound very good at all.
First thing you need to get in shape is LISS. It’s called zone 2 cardio nowadays. Demetrious Johnson’s S&C coach calls it cardiac output.
Read the article, watch the videos, and follow the program, to understand how to “get in shape”
https://8weeksout.com/free-conditioning-program-week-1/
It goes 4 weeks, so you just have the change the number in the link from “1” to “2” to “4” etc. Read all the articles before starting, and watch the videos. And then do it again when you start the program. Took me multiple watches and weeks of implementing it in my training to fully understand what he’s trying to convey.
Add a little bit of strength work in at the end of your cardio sessions, just to maintain strength. Basic stuff like pushups, pull-ups, abs, etc. It doesn’t have to be body weight but the point is, it’s not gonna be a full on strength routine.
You don’t want to go too overboard with the strength if you are prioritizing cardio. It’s literally just there to maintain. Although you might gain strength initially just from noob gains/muscle memory.
Workout 5-6 days a week. Once a day. That should be more than enough for a deconditioned person. Use the other time you were gonna use for the second workout of the day to stretch.
If you must do the cardio/S&C on the treadmill/bike/pool, and then the second workout be your bag work/shadowboxing.
And another thing, bag work should not only consistent of “rounds”. Yes you can do rounds, but I’ve seen you hit the bag and it’s a very low intensity, non productive session.
You need
drills on the bag.
A great example of this is Gabriel Varga doing intervals of 2 minutes followed by 30 seconds rest
Another type of interval would be burn out drills at the end of your session. Something like 15 seconds full effort followed by 20 seconds rest. The 15 seconds you would repeat a combo like “1-2-3”. Go through about 10 sets of made up combos”1-1-2” “1-2-3-2” etc.
Not only burn out drills, but repetitive drills too.
Hit the bag with consistent 1-2’s for 100 punches, then hit the bag with uppercuts to the body for 100 punches. Do anywhere from 3-5 sets.
Im only putting this effort into this post because you post in the stand up section, you’re a regular, and you seem like a decent person despite having somewhat stubborn and headstrong opinions and getting into arguments with others lol. If you want to be in shape you need to drop your ego and listen to the people in this sub forum. Almost all the S&C guys are very knowledgeable, unlike the stand up forum where half the people who post their opinions are clowns with no experience. I’d say you can trust the majority of people in this subforum.
One more bag work video. A boxing session where he drills and has purpose to his session. Instead of flailing around doing random combos at random times.
