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Punch It Out with KnockOut Abs

knock-out-absI’m always a sucker for workouts where you get to hit something. Maybe it’s because I don’t have a correct outlet for my PMS or maybe I’m a little sadistic, but it’s definitely stress relieving. So when the creator of KnockOut Abs (you may have seen it in infomercials as it was originally marketed on TV), asked if we wanted to try his speedbag program, all I saw was a bullseye for my jabs, hooks and uppercuts.

And jab, hook and uppercut I did. This piece of fitness equipment that’s part-abs, part-speedbag, part-resistance band comes with a workout DVD and a ginormous poster detailing every possible move you could do with the mini-bench. While the piece of equipment itself is a little hokey and very infomercial-like (I can imagine it now: “Sit and jab for just three minutes a day and you’ll get six-pack abs for just three—no two!—easy payments of $29.95!”), the quality is decent and it’s unique. Even if you just sit and punch from a sit-up position (like the woman in the photo), you definitely feel the burn in your core. It takes timing to hit the speedbag, which works your coordination, and using your upper-body gets your heart rate slightly elevated.

You can’t really just hold that position for long though, which is where KnockOut Abs goes from one-trick pony to actual workout. Granted, some of the moves on the poster are a stretch—doing push-ups and mountain climbers with your hands on the slightly elevated bench isn’t changing it much. But others are good, and gosh knows there are more than enough exercises shown to hit every part of your body, large and small. Although you can’t tell from the photo, there’s an area on the bottom of the system to attach resistance bands. When you do that, this thing becomes a strength workout, too. So from tricep kickbacks, to bicep curls to traveling push-ups (one hand on the bench, one hand off—moving from side to side) to sit-ups and squats, it delivers.

Then there’s the KnockOut Abs workout DVD. With three different workouts— beginner, intermediate and advanced—this really shows you how to use the system. Taking inspiration from the boxing world (er, obviously, with a speedbag and the name KnockOut Abs), each 20-ish minute workout consists of rounds, which are basically like circuits of moves. Between each round you get a short break. The beginner workout goes four rounds, intermediate goes six, and advanced goes for 10. All the workouts (even the beginner one) feature pretty intense moves including burpees, squats and jacks. Really, the only difference between the different workouts is how quickly you go through all of the rounds. (And the advanced one does have harder moves on the whole, but the beginner one is still more challenging than I expected.) Pretty well led with good cuing and modifications, the instructor is a bit distracting in her overly revealing “boxing” outfit, but she knows her stuff. And could probably kick my ass.

KnockOut Abs is much more than just the workout DVD, but I’ll give it stars nonetheless. Just for fun.

FBG Rating (Out of 5):

Instruction: ★★★★
Long-Term Likeability: ★★★
Music: ★★
Fun Factor: ★★★★
Meets Expectations: ★★★★

Overall: ★★★1/2

Fit Bottomed Line: KnockOut Abs—the workout DVD and the whole system—may look like a cheap infomercial product, but it’s really not. While you don’t need a system like this to get fit, if you’re someone who likes to box, this could be for you!

Do you like to box for workouts? Prefer punching something more substantial than the air? Tell us about it! —Jenn

FTC disclosure: We often receive products from companies to review. All thoughts and opinions are always entirely our own. Unless otherwise stated, we have received no compensation for our review and the content is purely editorial. Affiliate links may be included. If you purchase something through one of those links we may receive a small commission. Thanks for your support!


  1. Suzanne says:

    This looks like it would be quite the ab workout! A little punching now and then is great for a stress reliever!

  2. Sinner Ella says:

    This looks and sounds like a lot of fun, but I have to say I’d much rather ACTUALLY hit something. HARD. When I really need a good workout that is based in brutality or I am super stressed I prefer to snag some curb side furniture someone is throwing away, take it home, grab the biggest sledgehammer I have and really destroy something in my front yard. Yes, it sounds very strange and my neighbors think im completely crazy, but it relieves a TON of stress, and gives me a really good high intensity workout at the same time and while the clean up isn’t much fun, it makes me feel super badass.

  3. Debbie says:

    I do like boxing, not the sitting part though–I have enough back problems without tweaking it with this. I like to brace the abs when standing so that works and the shuffling feet is so fun. I do like to hit something though, just standing up! I have a boxing Groupon I can’t wait to use (but a little scared to start I must confess!) This would be great for people that have some limited use of their legs. I’d just be really careful with the spinal issues.

  4. Pete says:

    We want to thank FBG for giving us a fair and honest review and point out that without the 2 star rating for music, we would have rec’d a 4+. In response to the above mentioned issues, we would also like to add that the bag is quite solid and heavy and does allow for some stress relieving impact. The wedge shaped seat cradles the lower back nicely and virtually eliminates all chance of injury.

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