Heavy bag not included. Storage Rack (shown above) is a special order item
Heavy Bag - A good heavy bag program has the following health benefits:

strengthens your cardiovascular system;
tones and strengthens your muscles;
burns fat;
increases bone density; and
makes connective tissue more resilient.
   
Options HPBO and HPBI - Heavy Punching Bag Attachment - MSRP $55
Make cardio exercise fun! Not only can you get into great shape, but you can develop functional self-defense qualities at the same time. By repeatedly striking and kicking the bag, you activate all of the major muscles groups in your body. The arms, shoulders, waist, and leg muscles will be coordinated and conditioned. This training also builds athletic qualities such as speed, power, balance, timing, and coordination.