‘Already flexing my muscles’: The exercise Trigger Point’s Vicky McClure relies on for strength and stamina

With the amount of running around Vicky McClure has to do on-screen in Line Of Duty and Trigger Point, it’s natural to assume that the actor is a total gym bunny. You might imagine her doing obstacle courses off-duty, or running marathons up North in a bulletproof vest and a helmet.

But in fact, Vicky has previously said she avoids the gym, instead using filming as her main form of workout. She told The Mirror: ‘It’s happening while I’m working, and it’s long days, and it’s physical, and it’s a lot to take on. There’s, like, running, and then it’s, like, “Okay, we’re going to change lens.” I’m like, “I’ll see in 20 minutes.” So I’ll go and have a cup of tea and sit down and catch my breath and go again.’ She’s also often shared highly relatable clips of herself sat outside the gym, having to will herself to go in.

Recently, however, the 43-year-old actor has changed tack. Rather than dragging herself to a busy gym, she’s made a home set-up – and recently shared videos of herself putting her equipment to good use on her Instagram Stories.

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In clips on social media, Vicky showed herself doing pull-ups, singing along to her workout music during a brief lie-down, and ‘doing a lot of dancing’. And, like so many of us, she had high expectations of the results. ‘Day one and I’m flexing my muscles,’ the actor wrote.

There was one bit of Vicky’s workout that we were particularly intrigued by, and we spotted one particular piece of equipment in a prominent spot. We’re talking about the Insomnia star’s speedy hits of a punching bag.

If you, too, hate going to the gym and want to fit in strength training and cardio at home, a punching bag is a great purchase. It doesn’t take up too much space and it can be used for multiple styles of workout. ‘One of the key advantages of a punching bag workout is that it covers a lot of areas of your fitness and the good news is you only need one piece of equipment in order to do it,’ Anwen Davies, a certified personal trainer and product developer at Net World Sports, tells Good Housekeeping. ‘A bag at home means you can train whenever suits you. A class at a gym may be inaccessible or uncomfortable for some, and a home set-up removes that barrier to exercise.’

Boxing workouts are one of Anwen’s favourites to recommend specifically to women in midlife. ‘There are several other advantages to punch bags that will make this feel like an accessible and affordable way to build fitness,’ she explains. ‘A decrease in oestrogen levels affects muscle, bone, heart health and mood, most of which is accounted for here and can be remedied through a session with a punch bag. The best bit? You’re in control over the intensity of your workout through how hard you punch – that means you can dial it up or scale it back depending on how you’re feeling on any given day.’

Ahead, Anwen breaks down the benefits of pummelling a punching bag, then shares a 20-minute workout she recommends for women.

The benefits of working out with a punching bag

Heart health and fitness

‘Heart disease risk goes up after menopause. By using a punch bag, your heart rate rises sharply and short rounds with rests in between help to build fitness without needing long sessions.’

Muscle strength

‘We naturally start to lose muscle as we get older, and that loss speeds up around menopause. Punching works the shoulders, arms, back and chest simultaneously. The twisting movement behind each punch also works the core.’

Bone health

‘The impact of each punch loads the bones in the arms and upper body, which helps keep them strong. Moving your feet and staying on the balls of your feet adds load through the legs and hips, too.’

Balance and coordination

‘Combining punches with footwork trains your balance and reaction time across different areas of your body. This becomes more important with age, as it helps lower the risk of falls at a later stage of life.’

Stress relief

‘Many women deal with anxiety, low mood or poor sleep during this stage. Hitting a bag is a physical way to release tension, which can lead to feeling clearer and calmer afterwards.’

A simple 20-minute punching bag routine

‘This is aimed at beginners,’ notes Anwen. ‘Aim for two or three sessions a week.’

Warm-up (5 minutes)

• March or jog on the spot for 1 minute.
• Arm circles, forwards and backwards, for 1 minute.
• Bodyweight squats for 1 minute.
• Shadow boxing (light punches in the air) for 2 minutes.

Main workout (6 rounds)

Punch for 1 minute, then rest for 1 minute. As you get fitter, build up to 2 minutes of work with 1 minute of rest.

• Round 1. Jab and cross (left, right) at a steady pace.
• Round 2. Hooks, alternating sides.
• Round 3. Uppercuts, alternating sides.
• Round 4. Jab, cross, hook combination.
• Round 5. Body shots, bending your knees to punch lower on the bag.
• Round 6. Mix of everything at the fastest pace you can keep with good form.

During each rest minute, try 10 squats or a short plank if you want to factor in some additional leg and core work.

Cool-down (5 minutes)

Walk slowly around the room to bring your heart rate down. Then aim to stretch each of your chest, shoulders, arms, hip flexors and calves, holding each stretch for around 20 to 30 seconds.

Examples of stretches for these could be a doorway stretch for your chest, which also helps your shoulders. A cross-body shoulder stretch will relieve tightness in your arms while I would recommend a half-kneeling hip flexor stretch and a classic standing straight-leg wall stretch for your calves.

Tips for success when boxing

Finally, Anwen has provided us with some essential tips for anyone keen to get boxing:

Protect your hands. Wear hand wraps and properly fitted gloves every time. Wrists and knuckles are easily strained, especially when you’re starting from scratch.

Technique is more important than power. Hitting hard with poor form is how injuries happen. Keep your wrists straight and turn your hips and shoulders with each punch.

Don’t lock your elbows. Keep a slight bend when your arm extends to protect the joint.

Breathe out on each punch. A short exhale as you punch keeps your breathing steady and stops you from holding your breath.

Stay light on your feet. Keep a soft bend in your knees and keep moving around the bag rather than staying in the same position.

Start small and build up. Two or three short sessions a week is a good starting point. Add rounds or time once it starts to feel easier and more natural.

Pair it with strength training. Workouts with the bag are great, but combining it with some weight or resistance work gives the best results for muscle and bone due to the variation in your training.

Choose the right bag. A free-standing bag works well in homes where you can’t mount anything to a ceiling or wall. Make sure it’s heavy enough not to tip or slide too much as this can cause accidents.

Speak to a doctor if needed. If you have osteoporosis, joint problems, pelvic floor concerns or a heart condition, get advice before starting.

Stay hydrated. Hot flushes and night sweats can make you lose more fluid than you expect, so drink water before, during and after your session.