Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hello Miss Fitzness, I see you have an extensive history as a kickboxer. I also like to kickbox, although I've never actually had a fight. I've since left my trainer though. I have bought a water based heavy bag, and know all of my punches and kicks. It's just hard to come up with things to do each round like my trainer you to have me do. I'm getting bored now without a goal. Have any advice? Scott

A. Hi Scott! Thanks for asking! Yes, my competitive kickboxing days go way back to the mid 1990s and I'm still desperately in love with the sport. It's a ton of fun, and a tremendous workout. Plus ... I personally enjoy kicking people in the head! Only those who have willingly signed up for a charming bit o' competition though, of course! I have also spent the past 15 years as the Fitness Division Director of the International Sport Kickboxing Association. The ISKA is the sanctioning body of the sport, just like the NFL is for pro football. So, yes sir! I can help you with that heavy bag training.

Fitz's Kickboxing Gallery(click thumbnails to view gallery)

I'm going to provide you with one ten-round bag workout you can use. The other thing I'd like to encourage you to do is to make some of your own! It's pretty simple. Just put together a selection of skills for each round and write them down! Vary between simple and advanced combinations, lots of kicks or lots of punches. Throw in a jump roping round here and there as well. If you write things down in advance, you'll have a goal ... which is one of the reasons you enjoyed working with your trainer so much.

For those of you who have never tried kickboxing ... you are missing out! The training is a blast, and it's one of the most extraordinary calorie burning options on the planet. Ever see a flabby kickboxer? There aren't too many running around!

Fitz's Ten Round Killer Kickboxing Heavy Bag Workout #1

Round One: Jab, cross, left leg round house kick.

Round Two: Right leg front kick, right leg side kick, jab, jab, jab, cross.

Round Three: Jab, cross, left hook, cross. Right leg roundhouse to the body, right leg roundhouse to the head.

Round Four: Left leg front kick, left leg crescent kick, left leg side kick. Spinning back-fist.

Round Five: Cross, left hook, right hook. Right leg front kick.

Round Six: Jab, left hook to body, left hook to head, cross. Left leg side-kick, left leg side-kick, spinning side-kick.

Round Seven: Nonstop jab cross for entire round.

Round Eight: Left leg front kick, jab cross. Right leg roundhouse kick, spinning side-kick..

Round Nine: Jab, cross, left uppercut, right hook. Left leg roundhouse to head.

Round Ten: Ten strike combination. Throw any combination of ten strikes in a row hard and fast. Light on your feet. Do it again!

*Rounds should last between two-three minutes. Rest period between rounds should last between 30 seconds and 90 seconds. Both of these are decisions you should make based on your fitness level.

**This workout is designed for someone who already understands the skills involved in kickboxing. It is also designed for someone in good general health. Please consult your physician before beginning a kickboxing program. Although a great activity for people of all ages, kickboxing is very vigorous and not appropriate for anyone with spinal injuries.

***You can create a fun kickboxing workout on your own. And if you don't want to ... visit the STORE at Fitzness.com to purchase my whole manual full of combos.

Punches & Kicks,