by bags l meant punching bags speed bags n etc...
jus saying sum ppl r smart as*es

Depending on how much weight you can handle, shadow box while holding 2 or 4 pound hand weights. That will speed you up! Make sure you keep up a fast pace and dont slow down.. and keep your hands up at all times.

make them stronger and faster by, doing what L D said with the 4pound weights, works real good and press up aswell.

Thats your best bet. Just punch the air about where someone your own heights head would be. If you want to work on cardiovascular and just tone your muscle use lighter weights and do a lot of reps. If you want to build muscle while doing it use a heavy weight. Even if you cant do that many reps it will still build muscle.