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She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],["Reactive",681],[682,1348,1915,3464,4021,4769],{"name":683,"created_at":684,"published_at":685,"updated_at":686,"id":687,"uuid":688,"content":689,"slug":1338,"full_slug":1339,"sort_by_date":48,"position":1340,"tag_list":1341,"is_startpage":9,"parent_id":1343,"meta_data":48,"group_id":1344,"first_published_at":1345,"release_id":48,"lang":60,"path":1346,"alternates":1347,"default_full_slug":48,"translated_slugs":48},"The ULTIMATE Guide To Kickboxing","2021-11-19T10:13:29.005Z","2022-09-26T19:57:07.631Z","2022-09-26T19:57:07.685Z",86598868,"c2d9dd81-c53f-4254-afca-78a7e31ffec6",{"_uid":690,"faqs":691,"title":683,"topic":737,"author":752,"content":757,"category":1319,"schedule":1327,"component":1170,"meta_info":1328,"cover_image":1332,"description":1335,"contributors":1336,"email_capture":1337},"c4ab5922-7ab5-46de-ad33-91b142b9b7d0",[692,697,701,705,709,713,717,721,725,729,733],{"_uid":693,"answer":694,"question":695,"component":696},"abd386fb-146c-4f99-8c4f-b12ebde91400","Kickboxing is a modern sport that combines elements of combat sports like boxing with martial arts such as Karate. The sport has grown in popularity over the past 30 years due to the fitness and agility of its athletes. Kickboxing training offers numerous benefits for both beginners and more advanced fighters looking to compete.","What Is Kickboxing?","faq_schema",{"_uid":698,"answer":699,"question":700,"component":696},"bb8f5d6c-5334-403e-b30c-86147c1694af","Kickboxing is one of the best all-around workouts you can do. Kickboxing tones muscles, builds mental toughness, increases agility, and improves flexibility. It is an incredible workout for your whole body and mind. Learning how to perform various kicks and punches, especially in combinations, is essential to becoming more comfortable with kickboxing as a sport and as a training option. Plus, you don’t need to be an expert fighter to enjoy the benefits of kickboxing. In fact, most people enjoy kickboxing for the workout it provides, with and without a sparring partner.","What Are The Benefits of Kickboxing?",{"_uid":702,"answer":703,"question":704,"component":696},"ed6582a4-7d71-4293-8ed7-bb2c41561520","The first step is to find the right space in your home to practice your movements. You don’t need a lot of space to set up your at-home kickboxing gym. FightCamp offers various equipment and bags that don’t take up much space, are easy to assemble, and are even portable. We also recommend using a workout mat that is secure and non-slip as you work on your footwork and drills, such as the one that is included in all of our at-home boxing equipment packages.","How do I set up a kickboxing space at home?",{"_uid":706,"answer":707,"question":708,"component":696},"f2b2e200-5cee-4d58-8eb0-a81f75ce16f0","Once you’ve dedicated an area in your home to train in, choosing the right gear is the next step. Getting started in kickboxing is relatively simple. There are only a few items you may need to purchase before starting: Clothing, Gloves, Quick Hand Wraps, Punching Bag","What Type of Equipment Do You Need To Start Kickboxing?",{"_uid":710,"answer":711,"question":712,"component":696},"66a731b4-ebaa-4348-8cde-5daa17df811c","The best type of clothing to wear while kickboxing is clothing that is breathable and is loose enough to allow you to move freely. Allows free range of movements. Breathable to regulate body temperature. Kickboxing is usually done barefoot but you can wear a pair of athletic shoes if needed","What type of clothing should I wear kickboxing?",{"_uid":714,"answer":715,"question":716,"component":696},"2e9fc74f-a695-4f76-af5c-cb1618af0494","Invest in high-quality boxing gloves and hand wraps to protect your hands and knuckles. Different gloves are used for different types of training. If you are hitting the bag, use heavy bag gloves, but if you are sparring, use 16 oz gloves to protect your opponent. Gloves come in three (3) specific varieties: heavy bag gloves, boxing training gloves, and competitive gloves. Heavy bag gloves: Lightweight, lack molded thumb protection. Boxing training gloves: Full protection, include a molded thumb. Competitive gloves: Superior protection, expensive","What type of boxing gloves should I wear kickboxing?",{"_uid":718,"answer":719,"question":720,"component":696},"ecf2d94f-2798-4d31-a313-51493b22faa5","Quick wraps provide an added layer of protection for your hands and are worn between your hands and gloves. Hand wraps provide compression and stability for your hands and wrists while wearing your gloves and provide extra power to your punches. These are some options for hand wraps: Tape and Gauze: Traditional wrapping provides some protection and support. Elastic Wraps: Mold to the hand and offer a medium level of safety and support. Quick Wraps: Wrap around the wrist to provide ultimate stability and protection","What are quick hand wraps?",{"_uid":722,"answer":723,"question":724,"component":696},"2301e190-6275-4f47-925f-9b8bedb17b39","To practice your kicks and hits, you may want to buy an at-home punching bag. With an at-home bag, you can train daily even without a partner. Here are a few options for punching bags: Hanging Bag: Comes in two shapes - Hanging and Banana: Hanging Bags: Require installment, benefits footwork. Banana Bag: Narrower than traditional bags, hangs lower, allowing footwork and kicking. Free-Standing Bag: Portable to move from room to room for ease of training.","What kind of punching bag should I get for kickboxing?",{"_uid":726,"answer":727,"question":728,"component":696},"439cd3e4-3a1a-4e83-be53-40e3d4d5604d","Depending on your level of interest, once you progress in your kickboxing training, you may wish to purchase other protective items if you plan to start sparring. Equipment such as headgear, a mouthpiece, shin guards, and a cup for male kickboxers are needed for sparring sessions. These items help to protect you during combative training. Note that wearing any training gear other than gloves and hand wraps is not recommended for hitting the bag.","What Equipment Can Improve My Kickboxing Skills and Take Them To The Next Level?",{"_uid":730,"answer":731,"question":732,"component":696},"df0255a0-b3ee-4319-bd9f-0bb24a16b63b","Headgear such as helmets should always be worn when kickboxing with a partner to protect your head against kicks and strikes that may otherwise cause serious injury. Protects the forehead and temples. Some designs protect the jaw","What is headgear for kickboxing?",{"_uid":734,"answer":735,"question":736,"component":696},"0053225f-4f89-4dca-a8c2-c6f67245faeb","Shin guards, also known as shin pads, will help protect you and your sparring partner from the possible risk of injuries such as broken bones and torn tissues. When first starting to spar, you will want thick padded shin guards. The padded portion will cover your shins and the top of your foot and have adjustable straps to secure around your shin.","What are boxing shin guards?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":738,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":750,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":739,"component":39,"meta_info":747,"meta_title":164,"block_image":748,"cover_image":749,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":740,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":745,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":746,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":741,"component":118,"meta_info":742,"meta_title":7,"block_image":743,"cover_image":744,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":753,"slug":673,"full_slug":674,"sort_by_date":48,"position":227,"tag_list":755,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":754,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":758,"content":759},"doc",[760,767,793,799,811,814,840,856,861,868,877,897,901,907,916,920,924,968,973,985,1013,1017,1041,1045,1065,1069,1081,1107,1111,1127,1161,1177,1205,1210,1219,1223,1228,1232,1246,1251,1254,1259,1279,1284],{"type":761,"attrs":762,"content":764},"heading",{"level":763},2,[765],{"text":695,"type":766},"text",{"type":768,"content":769},"paragraph",[770,772,778,786,791],{"text":771,"type":766},"Kickboxing is a modern sport that combines elements of ",{"text":773,"type":766,"marks":774}," ",[775],{"type":776,"attrs":777},"styled",{"class":7},{"text":779,"type":766,"marks":780},"combat sports",[781],{"type":782,"attrs":783},"link",{"href":784,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://www.youtube.com/watch?v=TedSBwlsqJI","_blank",{"text":787,"type":766,"marks":788},"  ",[789],{"type":776,"attrs":790},{"class":7},{"text":792,"type":766},"like boxing with martial arts such as Karate. The sport has grown in popularity over the past 30 years due to the fitness and agility of its athletes. Kickboxing training offers numerous benefits for both beginner fitness enthusiasts and more advanced kickboxer's and fighters looking to compete.",{"type":761,"attrs":794,"content":795},{"level":763},[796,797],{"text":700,"type":766},{"type":798},"hard_break",{"type":800,"attrs":801},"blok",{"id":802,"body":803},"4e6b304e-632d-4e3d-a366-b850fd63eb82",[804],{"_uid":805,"image":806,"component":810},"i-10ca66b4-1907-4918-b091-82f41632464d",{"id":807,"alt":808,"name":7,"focus":48,"title":808,"filename":809,"copyright":7,"fieldtype":50},3427943,"FightCamp Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/c9c2f54d31/kickboxing_workout.jpg","content_image",{"type":768,"content":812},[813],{"text":699,"type":766},{"type":768,"content":815},[816,818,822,824,828,834,838],{"text":817,"type":766},"To get started, all you need is some at-home boxing equipment and you can begin to learn some of the basic kickboxing kicks and movements. For expert guidance, tips, and tricks, ",{"text":773,"type":766,"marks":819},[820],{"type":776,"attrs":821},{"class":7},{"text":823,"type":766},"FightCamp offers many ",{"text":773,"type":766,"marks":825},[826],{"type":776,"attrs":827},{"class":7},{"text":829,"type":766,"marks":830},"online kickboxing workouts",[831],{"type":782,"attrs":832},{"href":833,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing",{"text":787,"type":766,"marks":835},[836],{"type":776,"attrs":837},{"class":7},{"text":839,"type":766},"led by professional kickboxers, MMA fighters, and martial artists to help you.",{"type":768,"content":841},[842,844,848,854],{"text":843,"type":766},"Now that you understand a little history of the sport and its benefits, you can take a moment to review the ",{"text":773,"type":766,"marks":845},[846],{"type":776,"attrs":847},{"class":7},{"text":849,"type":766,"marks":850},"basic kicks in kickboxing",[851],{"type":782,"attrs":852},{"href":853,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"text":855,"type":766},", then get your at-home kickboxing gym ready to go!",{"type":761,"attrs":857,"content":858},{"level":763},[859],{"text":860,"type":766},"How to Prepare for Kickboxing Class",{"type":761,"attrs":862,"content":864},{"level":863},3,[865,867],{"text":866,"type":766},"Setting Up Your Kickboxing Space",{"type":798},{"type":800,"attrs":869},{"id":802,"body":870},[871],{"_uid":872,"image":873,"component":810},"i-e4b4c35d-5445-4676-b71b-3431a41e7380",{"id":874,"alt":875,"name":7,"focus":48,"title":875,"filename":876,"copyright":7,"fieldtype":50},3427945,"At-Home Kickboxing Workout Space","https://a.storyblok.com/f/115220/1100x1100/42c603b8b4/kickboxing_workout_space.jpg",{"type":768,"content":878},[879,881,885,891,895],{"text":880,"type":766},"The first step is to find the right space in your home to practice your movements. You don’t need a lot of space to set up your at-home kickboxing gym. ",{"text":773,"type":766,"marks":882},[883],{"type":776,"attrs":884},{"class":7},{"text":886,"type":766,"marks":887},"FightCamp",[888],{"type":782,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":787,"type":766,"marks":892},[893],{"type":776,"attrs":894},{"class":7},{"text":896,"type":766},"offers various equipment and a punching bag that doesn’t take up much space, is easy to assemble, and is even portable.",{"type":768,"content":898},[899],{"text":900,"type":766},"Kickboxing tip: We recommend using a workout mat that is secure and non-slip as you work on your proper kickboxing technique such as footwork and drills.",{"type":761,"attrs":902,"content":903},{"level":863},[904,906],{"text":905,"type":766},"What Kickboxing Equipment Do You Need to Start?",{"type":798},{"type":800,"attrs":908},{"id":802,"body":909},[910],{"_uid":911,"image":912,"component":810},"i-a77f2ff7-b8ba-4e34-b4a7-2e23955a3e5a",{"id":913,"alt":914,"name":7,"focus":48,"title":914,"filename":915,"copyright":7,"fieldtype":50},3427947,"FightCamp Kickboxing Equipment","https://a.storyblok.com/f/115220/1100x1100/a61ec614b2/kickboxing_equipment.jpg",{"type":768,"content":917},[918],{"text":919,"type":766},"Once you’ve dedicated an area in your home to train in, choosing the right kickboxing gear is the next step.",{"type":768,"content":921},[922],{"text":923,"type":766},"Getting started in kickboxing is relatively simple. There are only a few items you may need to purchase before starting:",{"type":925,"content":926},"bullet_list",[927,938,948,958],{"type":928,"content":929},"list_item",[930],{"type":768,"content":931},[932],{"text":933,"type":766,"marks":934},"Workout Clothes",[935],{"type":782,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://apparel.joinfightcamp.com/?utm_source=organicBlog&utm_medium=&utm_content=apparel",{"type":928,"content":939},[940],{"type":768,"content":941},[942],{"text":943,"type":766,"marks":944},"Boxing Gloves",[945],{"type":782,"attrs":946},{"href":947,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"type":928,"content":949},[950],{"type":768,"content":951},[952],{"text":953,"type":766,"marks":954},"Hand Wraps",[955],{"type":782,"attrs":956},{"href":957,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"type":928,"content":959},[960],{"type":768,"content":961},[962],{"text":963,"type":766,"marks":964},"Punching Bag",[965],{"type":782,"attrs":966},{"href":967,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"type":761,"attrs":969,"content":970},{"level":863},[971],{"text":972,"type":766},"Workout Clothing",{"type":768,"content":974},[975,977,983],{"text":976,"type":766},"The best type of ",{"text":978,"type":766,"marks":979},"clothing to wear while kickboxing",[980],{"type":782,"attrs":981},{"href":982,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/boxing-clothes-to-wear-to-your-first-boxing-kickboxing-class",{"text":984,"type":766}," is clothing that is breathable and loose enough to allow you to move freely.",{"type":925,"content":986},[987,993,999],{"type":928,"content":988},[989],{"type":768,"content":990},[991],{"text":992,"type":766},"Allows free range of movements",{"type":928,"content":994},[995],{"type":768,"content":996},[997],{"text":998,"type":766},"Breathable to regulate body temperature",{"type":928,"content":1000},[1001],{"type":768,"content":1002},[1003,1005,1011],{"text":1004,"type":766},"Kickboxing is usually done barefoot but you can wear a pair of ",{"text":1006,"type":766,"marks":1007},"athletic shoes",[1008],{"type":782,"attrs":1009},{"href":1010,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-are-the-best-boxing-shoes",{"text":1012,"type":766}," if needed",{"type":761,"attrs":1014,"content":1015},{"level":863},[1016],{"text":943,"type":766},{"type":768,"content":1018},[1019,1021,1027,1029,1033,1039],{"text":1020,"type":766},"Invest in high-quality boxing gloves and hand wraps to protect your hands and knuckles. ",{"text":1022,"type":766,"marks":1023},"Different gloves",[1024],{"type":782,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/different-types-of-boxing-gloves-which-should-i-use/",{"text":1028,"type":766}," are used for different types of training. If you are hitting the punching bag, use ",{"text":773,"type":766,"marks":1030},[1031],{"type":776,"attrs":1032},{"class":7},{"text":1034,"type":766,"marks":1035},"heavy bag gloves",[1036],{"type":782,"attrs":1037},{"href":1038,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":1040,"type":766},", but if you are sparring, use 16 oz gloves to protect your opponent.",{"type":768,"content":1042},[1043],{"text":1044,"type":766},"Boxing gloves come in three (3) specific varieties: heavy bag gloves, boxing training gloves, and competitive gloves.",{"type":925,"content":1046},[1047,1053,1059],{"type":928,"content":1048},[1049],{"type":768,"content":1050},[1051],{"text":1052,"type":766},"Heavy bag gloves: Lightweight, lack molded thumb protection",{"type":928,"content":1054},[1055],{"type":768,"content":1056},[1057],{"text":1058,"type":766},"Boxing training gloves: Full protection, including a molded thumb",{"type":928,"content":1060},[1061],{"type":768,"content":1062},[1063],{"text":1064,"type":766},"Competitive gloves: Superior protection, expensive",{"type":761,"attrs":1066,"content":1067},{"level":863},[1068],{"text":953,"type":766},{"type":768,"content":1070},[1071,1073,1079],{"text":1072,"type":766},"Hand wraps provide an added layer of protection for your hands and are worn between your hands and gloves. ",{"text":1074,"type":766,"marks":1075},"Hand wraps",[1076],{"type":782,"attrs":1077},{"href":1078,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://youtu.be/itIKsnTG1ZA",{"text":1080,"type":766}," provide compression and stability for your hands and wrists while wearing your gloves and provide extra power to your punches. These are some options for hand wraps:",{"type":925,"content":1082},[1083,1089,1095],{"type":928,"content":1084},[1085],{"type":768,"content":1086},[1087],{"text":1088,"type":766},"Tape and Gauze: Traditional wrapping provides some protection and support",{"type":928,"content":1090},[1091],{"type":768,"content":1092},[1093],{"text":1094,"type":766},"Traditional Hand Wraps: Mold to the hand and offer a medium level of safety and support",{"type":928,"content":1096},[1097],{"type":768,"content":1098},[1099,1105],{"text":1100,"type":766,"marks":1101},"Quick Wraps",[1102],{"type":782,"attrs":1103},{"href":1104,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-how-to-put-on-boxing-quick-wraps",{"text":1106,"type":766},": Wrap around the wrist to provide ultimate stability and protection",{"type":761,"attrs":1108,"content":1109},{"level":863},[1110],{"text":963,"type":766},{"type":768,"content":1112},[1113,1115,1119,1125],{"text":1114,"type":766},"To practice your kicks and hits, you'll want to buy an ",{"text":773,"type":766,"marks":1116},[1117],{"type":776,"attrs":1118},{"class":7},{"text":1120,"type":766,"marks":1121},"at-home punching bag",[1122],{"type":782,"attrs":1123},{"href":1124,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"text":1126,"type":766},". With an at-home bag, you can train daily even without a partner. Here are a few options for punching bags:",{"type":925,"content":1128},[1129,1149],{"type":928,"content":1130},[1131,1135],{"type":768,"content":1132},[1133],{"text":1134,"type":766},"Hanging Punching Bag comes in two shapes - Hanging and Banana:",{"type":925,"content":1136},[1137,1143],{"type":928,"content":1138},[1139],{"type":768,"content":1140},[1141],{"text":1142,"type":766},"Hanging Bags: Require installment, benefits footwork",{"type":928,"content":1144},[1145],{"type":768,"content":1146},[1147],{"text":1148,"type":766},"Banana Bag: Narrower than traditional bags, hangs lower, allowing footwork and kicking.",{"type":928,"content":1150},[1151],{"type":768,"content":1152},[1153,1159],{"text":1154,"type":766,"marks":1155},"Free-Standing Punching Bag",[1156],{"type":782,"attrs":1157},{"href":1158,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":1160,"type":766},": Portable to move around for ease of training.",{"type":768,"content":1162},[1163,1165,1169,1175],{"text":1164,"type":766},"*For a more detailed guide on how to choose the right punching bag for your workout, check out this ",{"text":773,"type":766,"marks":1166},[1167],{"type":776,"attrs":1168},{"class":7},{"text":1170,"type":766,"marks":1171},"article",[1172],{"type":782,"attrs":1173},{"href":1174,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"text":1176,"type":766},".",{"type":768,"content":1178},[1179,1181,1185,1191,1195,1197,1203],{"text":1180,"type":766},"As you can see, ",{"text":773,"type":766,"marks":1182},[1183],{"type":776,"attrs":1184},{"class":7},{"text":1186,"type":766,"marks":1187},"getting started",[1188],{"type":782,"attrs":1189},{"href":1190,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{"text":787,"type":766,"marks":1192},[1193],{"type":776,"attrs":1194},{"class":7},{"text":1196,"type":766},"doesn’t require much. If you're waiting for your kickboxing equipment to arrive, do this equipment free ",{"text":1198,"type":766,"marks":1199},"kickboxing workout",[1200],{"type":782,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://youtu.be/gvV2GCW1XMg",{"text":1204,"type":766}," in the meantime. ",{"type":761,"attrs":1206,"content":1207},{"level":763},[1208,1209],{"text":728,"type":766},{"type":798},{"type":800,"attrs":1211},{"id":802,"body":1212},[1213],{"_uid":1214,"image":1215,"component":810},"i-658445ed-cb0b-4d1e-a0a0-6977154af573",{"id":1216,"alt":1217,"name":7,"focus":48,"title":1217,"filename":1218,"copyright":7,"fieldtype":50},3427952,"Kickboxing Training Gear","https://a.storyblok.com/f/115220/1100x1100/c5f3c2ab70/kickboxing_gear.jpg",{"type":768,"content":1220},[1221],{"text":1222,"type":766},"Depending on your level of interest, once you progress in your kickboxing training, you may wish to purchase other protective items if you plan to start sparring. Equipment such as headgear, a mouthpiece, shin guards, and a cup for male kickboxers are needed for sparring sessions. These items help to protect you during combative training. Note that wearing any training gear other than boxing gloves and hand wraps is not recommended for hitting the punching bag.",{"type":761,"attrs":1224,"content":1225},{"level":863},[1226],{"text":1227,"type":766},"Headgear",{"type":768,"content":1229},[1230],{"text":1231,"type":766},"Headgear such as helmets should always be worn when kickboxing with a partner to protect your head against kicks and strikes that may otherwise cause serious injury.",{"type":925,"content":1233},[1234,1240],{"type":928,"content":1235},[1236],{"type":768,"content":1237},[1238],{"text":1239,"type":766},"Protects the forehead and temples",{"type":928,"content":1241},[1242],{"type":768,"content":1243},[1244],{"text":1245,"type":766},"Some designs protect the jaw",{"type":761,"attrs":1247,"content":1248},{"level":863},[1249],{"text":1250,"type":766},"Shin Guards",{"type":768,"content":1252},[1253],{"text":735,"type":766},{"type":761,"attrs":1255,"content":1256},{"level":763},[1257],{"text":1258,"type":766},"Train Like a Fighter",{"type":768,"content":1260},[1261,1263,1269,1271,1277],{"text":1262,"type":766},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1264,"type":766,"marks":1265},"FightCamp App",[1266],{"type":782,"attrs":1267},{"href":1268,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1270,"type":766}," and subscribe to our ",{"text":1272,"type":766,"marks":1273},"YouTube Channel",[1274],{"type":782,"attrs":1275},{"href":1276,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://bit.ly/3oYefXf",{"text":1278,"type":766}," to train with real fighters from the comfort of your own home.",{"type":761,"attrs":1280,"content":1281},{"level":863},[1282],{"text":1283,"type":766},"Related Articles",{"type":768,"content":1285},[1286,1291,1292,1298,1299,1305,1306,1312,1313],{"text":1287,"type":766,"marks":1288},"The 3 Types of Kicks In Kickboxing",[1289],{"type":782,"attrs":1290},{"href":853,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":798},{"text":1293,"type":766,"marks":1294},"7 Reasons Why You Should Be Kickboxing",[1295],{"type":782,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing",{"type":798},{"text":1300,"type":766,"marks":1301},"Get Toned Fast With Kickboxing At-Home",[1302],{"type":782,"attrs":1303},{"href":1304,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":798},{"text":1307,"type":766,"marks":1308},"Add Some Kick To Your Workout With Kickboxing",[1309],{"type":782,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/add-some-kick-to-your-workout-with-kickboxing",{"type":798},{"text":1314,"type":766,"marks":1315},"5 Best Kicks In Kickboxing",[1316],{"type":782,"attrs":1317},{"href":1318,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1321,"component":118,"meta_info":1322,"meta_title":7,"block_image":1323,"cover_image":1324,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-07-21 00:00",{"_uid":1329,"title":1330,"plugin":43,"description":1331},"51dd013c-b936-428d-912a-4e6d92ed4a1d","The ULTIMATE Guide To Kickboxing | FightCamp","Want to start kickboxing but don’t know where to begin? FightCamp will guide you on the kickboxing equipment you need to the workout clothes you should wear.",{"id":1333,"alt":683,"name":7,"focus":48,"title":683,"filename":1334,"copyright":7,"fieldtype":50},3427938,"https://a.storyblok.com/f/115220/2400x990/5af8a4c730/ultimate-guide-to-kickboxing.jpg","Want to start kickboxing but don’t know where to begin? This guide will help you get the kickboxing equipment you need to the workout clothes you should wear.",[],[],"the-ultimate-guide-to-kickboxing","blogs/the-ultimate-guide-to-kickboxing",-1990,[1342],"featured",60887917,"e57110e2-34d0-43d5-9ec0-90a6bb06e15b","2022-03-28T23:00:00.000Z","training/{{story.slug}}",[],{"name":1349,"created_at":1350,"published_at":1351,"updated_at":1352,"id":1353,"uuid":1354,"content":1355,"slug":1907,"full_slug":1908,"sort_by_date":48,"position":1909,"tag_list":1910,"is_startpage":9,"parent_id":1343,"meta_data":48,"group_id":1911,"first_published_at":1912,"release_id":48,"lang":60,"path":1913,"alternates":1914,"default_full_slug":48,"translated_slugs":48},"What You Need To Know About Rest Days: Q+A With Coach PJ","2021-11-10T14:57:19.872Z","2022-09-26T19:58:48.634Z","2022-09-26T19:58:48.675Z",84499994,"6a0c35d6-78de-4bda-a729-afd2656f5a96",{"_uid":1356,"faqs":1357,"title":1349,"topic":1438,"author":1453,"content":1458,"category":1888,"schedule":1896,"component":1170,"meta_info":1897,"cover_image":1900,"description":1899,"contributors":1904,"email_capture":1906},"d25600fe-27e4-40dd-8b17-8a1673d340f8",[1358,1362,1366,1370,1374,1378,1382,1386,1390,1394,1398,1402,1406,1410,1414,1418,1422,1426,1430,1434],{"_uid":1359,"answer":1360,"question":1361,"component":696},"c54f1a96-3ec9-4262-8474-fb2a0ede3864","Currently, I work out 6 days a week. My workout and training protocol is a little different from most athletes. I take my training extremely seriously, as well as my recovery.","How Many Days a Week Do You Work Out?",{"_uid":1363,"answer":1364,"question":1365,"component":696},"bc736e54-9c51-4f98-a6dd-e1cf1ef44675","Each day that I work out, I usually break up my boxing training into two (2) or three (3) separate training sessions. Depending on the day, typically these workouts include a full-body (upper or lower body) strength and/or motion training session, a full cardio workout (usually boxing, jump rope, or roadwork), and a core training session or mobility and balance practice.","How Many Times a Day Do You Work Out?",{"_uid":1367,"answer":1368,"question":1369,"component":696},"e8e67e71-c9f5-4426-8beb-4a41ed2f92e0","It depends on the fighter. Amateur fighters train differently than elite fighters, and elite fighters train differently than the greatest fighters of all time. I train how I feel is right for my schedule and my body. Plus, since I’m a coach, I aim to “practice what I preach” so I maintain a rigorous training schedule. But to better answer your question, most boxers do incorporate multiple workouts into their days with adequate rest in between.","How often do boxers workout?",{"_uid":1371,"answer":1372,"question":1373,"component":696},"ae470bac-5003-4e6a-b686-0d98d2b6fe0b","A rest day is not a total break from all activity. You can still move and take part in activity on a rest day. Rest days are necessary preventative measures and “maintenance” that we should all do regularly to take care of our body, instead of waiting until we are injured or sick. Sleep is also an important part of rest days and training in general.","What Is a Rest Day?",{"_uid":1375,"answer":1376,"question":1377,"component":696},"3f6d1fd7-c08c-4cac-a418-421ccd83478f","Usually, I train hard six days a week, so the seventh day is my “rest day”. I take Sundays off. I have definitely struggled to balance training and recovery. It’s hard when the activities that I find enjoyable are categorized as rigorous training, and it can be a challenge to find other activities to take their place. I take the entire day off, away from competitive activity, away from tough, enduring training, and instead focus on leveling up and improving my skill. Only just recently, I have started to enjoy my rest days.","How Often Do You Take a Rest Day?",{"_uid":1379,"answer":1380,"question":1381,"component":696},"39a9444e-d9cd-4c2f-82ad-253fcbd8b2bf","Although taking an entire day off of intense training can be difficult and hard to adapt to, rest days are now becoming enjoyable for me. Some of my favorite rest day activities include walks on the beach, jogs in the park, bike rides, swims, and hikes. I can now find a decent balance between resting and training.","What Do You Do On Your Rest Days?",{"_uid":1383,"answer":1384,"question":1385,"component":696},"fd652439-01f5-4a54-8fe5-bdde27827e28","When you are rigorously training, you are essentially tearing your muscles apart. Technically, you are doing damage to yourself--but this damage is “good”. With adequate nutrition, care, and recovery, our bodies have the ability to bounce back. This is what makes your body stronger: building upon that foundation. That being said, the body then needs proper time to heal.","What Happens When You Train?",{"_uid":1387,"answer":1388,"question":1389,"component":696},"78a46c4e-5d4a-42bb-adc9-f0422942fc5e","Overtraining is engaging in high-stress and rigorous activity for a prolonged period of time. Repetitive, high-intensity training can permanently damage your body and your muscles. Overtraining and injury occur when you don’t allow the body the necessary time to rebuild and recover after intense training and activity.","What Is Overtraining?",{"_uid":1391,"answer":1392,"question":1393,"component":696},"536aebb7-d452-4506-b4e1-956a12931a75","Yes. When you are training, you are tearing apart your muscles and your body, so you need to let them repair and rebuild with rest and recovery. Muscle growth is a two-part process, and proper nutrition is also essential.","Are Rest Days Important For Muscle Growth?",{"_uid":1395,"answer":1396,"question":1397,"component":696},"ccdd93e6-7a61-4a10-aa60-4099d94e616e","First and foremost, you have to learn to listen to your body. The number of rest days that you take can change depending on your training. When you’re training hard, sometimes you may need to take more than one day per week of rest. Being sore is a good thing, but experiencing prolonged soreness is a sign that your body needs to rest and recover. If you have pain, especially in your joints, that is also a sign that you should take a break. Engaging in the same training and having the same pain or soreness over an extended period of time is not a good thing. Ultimately, having awareness of your body and paying attention to how you feel is the best way to know if you need to take a rest day.","How Do You Know If You Need To Take a Rest Day?",{"_uid":1399,"answer":1400,"question":1401,"component":696},"57ed9e8c-1224-4fcc-99f8-d0a8fee4adb4","Signs that you should take a rest day are: Prolonged soreness, Pain (especially in the joints), Bleeding, Inflammation (muscles, bones, joints, etc.), Bruises","What are signs that you should take a rest day?",{"_uid":1403,"answer":1404,"question":1405,"component":696},"d3ec3cc7-ba26-4362-85e3-fd2fd24b09d5","When you don’t take a rest day, your body can be susceptible to overtraining. You can plateau on your goals, and overtraining will actually inhibit you from achieving your goals. Additionally, you can experience immune issues as you are physically wearing down your body and preventing it from being able to fight off disease and infection. Not resting can cause you to have issues sleeping as well.","What Happens When You Don’t Take a Rest Day?",{"_uid":1407,"answer":1408,"question":1409,"component":696},"aab22d39-5a43-4838-b00c-4c41c6032292","The repercussions of not taking a rest day are: Overtraining, Plateau on goals, Decreased immunity, Sleep issues, Injury","What are the repercussions of not taking a rest day?",{"_uid":1411,"answer":1412,"question":1413,"component":696},"567707e3-4b31-4878-8cb7-58cbdd17b425","First of all, I would wake up after 9 to 12 hours of blissful sleep--of course, with the adequate amount of REM sleep (deep sleep) with little to no moving around. My body would be at that perfect temperature, somewhere between 64 and 66 degrees. Once I got up, I would start getting hydrated with some room temperature water with lemon or lime and maybe some tea, before going out on a short 10-minute walk for Vitamin D. When I got back, I would have some coffee and breakfast before settling in for some reading. Ideally, I would spend my rest day outside. If I worked out the day before, I would do some stretching and active recovery: Using a percussion massager or foam roller\\n5-10 minutes of breathwork and breathing exercises. Next, I would grab a second meal before heading to the beach or park, likely with my wife, and enjoy a walk, stroll, or jog for about an hour. Even though I would have gotten a lot of rest the night before, I would settle down for a nap for about 90 minutes. After waking up, I’d head into my oxygen chamber for an hour. Then, I would have an organic meal, watch some football, hang out, cut off all caloric intake about 3 hours before bed, read a bit, and then lay down for bed around 8 o’clock.","What Is Your Ideal Rest Day?",{"_uid":1415,"answer":1416,"question":1417,"component":696},"26089a5f-645f-4179-b475-89dbfbc2d458","The essential parts of a rest day are: Sleep, Stretching, Breathwork, Recovery using a foam roller, Hydration (close to about 1 gallon of water), Proper nutrition","What are the essential parts of a rest day?",{"_uid":1419,"answer":1420,"question":1421,"component":696},"e1c02e92-f752-4aaa-ba55-698d3e349fab","Here are my top 5 recommendations for a rest day: Sleep - good, adequate sleep that is restful and rejuvenating. Healthy, balanced nutrition and hydration - since your muscles and joints are recovering and healing, you want to focus on giving them proper nutrition and fuel. Joyful, playful activity - going for a walk, a bike ride, playing with family, having fun engaging in activities with a fun spirit--leisure activity without competition. Doing something mental - meditation, reading, writing, stimulating the brain; an active activity while still having a passive day. Stretching - between 20-40 minutes of concentrated stretching","What are your top 5 rest day recommendations?",{"_uid":1423,"answer":1424,"question":1425,"component":696},"5aa65dfe-5f9c-47d7-afdb-fa975ecb65d1","The worst things to do on a rest day are:. Overtraining - strenuous activities beyond usual training. Overconsumption of alcohol - can prevent healing, can inhibit healing, mess up sleep cycle. Excessive “cheat” meals. Essentially, the worst thing to do on a rest day is anything stressful that would take away from your body’s ability to recover.","What Are The Worst Things To Do On a Rest Day?",{"_uid":1427,"answer":1428,"question":1429,"component":696},"32f14faa-c60c-48f5-8ff3-51a346848e1c","No, I don’t see a need to change my diet on rest days. I typically consume healthy, clean foods on a regular basis. This is individual and dependent on the macronutrients and diets of each person, though. I recommend that everyone stick to a balanced diet throughout the week and not just on one day, or the opposite.","Does Your Diet Change On a Rest Day? If So, How?",{"_uid":1431,"answer":1432,"question":1433,"component":696},"8cf8a0a1-b04a-49a3-a034-cefcbebdeacc","I do like sweets such as caramel, chocolate, sugar, cinnamon sugar, raspberry filling. I’d have to say my “treat food” would have to be sweets, something like a pastry, cake, pie, or donut. For a “treat meal,” I’d go with a good old fashioned double cheeseburger.","What Are Your Favorite Treats?",{"_uid":1435,"answer":1436,"question":1437,"component":696},"dcdd4e08-d5ec-4cc3-bc77-7aa2e5682195","If you are serious about boxing and if you want to become the best you can be, you will far exceed all of the fighters in the world who are training 7 days a week by only engaging in 5 or 6 days of active, intense training and resting on the 7th day. Look at some of the most influential boxers and their regimens, such as Manny Pacquio. When he changed his schedule to start incorporating resting, he saw major improvements in his skills. To make more progress in the long-haul, rest days are key. It isn’t easy to rationalize recovery, but it’s worth it in the long run.","If You Had To Convince a Boxer Why Rest Days Are Important, What Would You Say?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1439,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1451,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1440,"component":39,"meta_info":1448,"block_image":1449,"cover_image":1450,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1441,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1446,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1442,"component":118,"meta_info":1443,"meta_title":7,"block_image":1444,"cover_image":1445,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1454,"slug":673,"full_slug":674,"sort_by_date":48,"position":227,"tag_list":1456,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":1457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1455,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":758,"content":1459},[1460,1488,1492,1495,1499,1527,1532,1535,1539,1542,1546,1550,1554,1558,1562,1566,1569,1573,1576,1580,1583,1587,1590,1595,1627,1631,1634,1639,1671,1675,1679,1683,1690,1694,1698,1702,1707,1753,1758,1762,1804,1808,1812,1832,1836,1840,1843,1847,1850,1854,1858,1862,1866],{"type":768,"content":1461},[1462,1468,1472,1474,1478,1482,1486],{"text":1463,"type":766,"marks":1464},"Coach PJ",[1465],{"type":782,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://www.instagram.com/trainwithpj/",{"text":787,"type":766,"marks":1469},[1470],{"type":776,"attrs":1471},{"class":7},{"text":1473,"type":766},"is a ",{"text":773,"type":766,"marks":1475},[1476],{"type":776,"attrs":1477},{"class":7},{"text":886,"type":766,"marks":1479},[1480],{"type":782,"attrs":1481},{"href":890,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":787,"type":766,"marks":1483},[1484],{"type":776,"attrs":1485},{"class":7},{"text":1487,"type":766},"Trainer who, in addition to filming multiple FightCamp workouts each week, independently trains and coaches other boxers and fitness clients. He took a moment to chat with us about his boxing training, what a rest day looks like, and how he spends his rest days.",{"type":761,"attrs":1489,"content":1490},{"level":763},[1491],{"text":1361,"type":766},{"type":768,"content":1493},[1494],{"text":1360,"type":766},{"type":761,"attrs":1496,"content":1497},{"level":763},[1498],{"text":1365,"type":766},{"type":768,"content":1500},[1501,1503,1507,1513,1515,1519,1525],{"text":1502,"type":766},"Each day that I work out, I usually break up my boxing training into two (2) or three (3) separate training sessions. Depending on the day, typically these workouts include a full-body (upper or lower body) strength and/or motion training session, a full cardio workout (usually boxing, ",{"text":773,"type":766,"marks":1504},[1505],{"type":776,"attrs":1506},{"class":7},{"text":1508,"type":766,"marks":1509},"jump rope",[1510],{"type":782,"attrs":1511},{"href":1512,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":1514,"type":766},", or ",{"text":773,"type":766,"marks":1516},[1517],{"type":776,"attrs":1518},{"class":7},{"text":1520,"type":766,"marks":1521},"roadwork",[1522],{"type":782,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":1526,"type":766},"), and a core training session or mobility and balance practice.",{"type":761,"attrs":1528,"content":1529},{"level":763},[1530],{"text":1531,"type":766},"Is This a Typical Training Regimen For Most Boxers?",{"type":768,"content":1533},[1534],{"text":1368,"type":766},{"type":761,"attrs":1536,"content":1537},{"level":763},[1538],{"text":1373,"type":766},{"type":768,"content":1540},[1541],{"text":1372,"type":766},{"type":761,"attrs":1543,"content":1544},{"level":763},[1545],{"text":1377,"type":766},{"type":768,"content":1547},[1548],{"text":1549,"type":766},"Usually, I train hard six days a week, so the seventh day is my “rest day”. I take Sundays off.",{"type":768,"content":1551},[1552],{"text":1553,"type":766},"I have definitely struggled to balance training and recovery. It’s hard when the activities that I find enjoyable are categorized as rigorous training, and it can be a challenge to find other activities to take their place. I take the entire day off, away from competitive activity, away from tough, enduring training, and instead focus on leveling up and improving my skill. Only just recently, I have started to enjoy my rest days.",{"type":761,"attrs":1555,"content":1556},{"level":763},[1557],{"text":1381,"type":766},{"type":768,"content":1559},[1560],{"text":1561,"type":766},"Although taking an entire day off of intense training can be difficult and hard to adapt to, rest days are now becoming enjoyable for me. Some of my favorite active rest day activities include walks on the beach, jogs in the park, bike rides, swims, and hikes. I can now find a decent balance between resting and training.",{"type":761,"attrs":1563,"content":1564},{"level":763},[1565],{"text":1385,"type":766},{"type":768,"content":1567},[1568],{"text":1384,"type":766},{"type":761,"attrs":1570,"content":1571},{"level":763},[1572],{"text":1389,"type":766},{"type":768,"content":1574},[1575],{"text":1388,"type":766},{"type":761,"attrs":1577,"content":1578},{"level":763},[1579],{"text":1393,"type":766},{"type":768,"content":1581},[1582],{"text":1392,"type":766},{"type":761,"attrs":1584,"content":1585},{"level":763},[1586],{"text":1397,"type":766},{"type":768,"content":1588},[1589],{"text":1396,"type":766},{"type":761,"attrs":1591,"content":1592},{"level":763},[1593],{"text":1594,"type":766},"Signs That You Should Take a Rest Day:",{"type":925,"content":1596},[1597,1603,1609,1615,1621],{"type":928,"content":1598},[1599],{"type":768,"content":1600},[1601],{"text":1602,"type":766},"Prolonged soreness",{"type":928,"content":1604},[1605],{"type":768,"content":1606},[1607],{"text":1608,"type":766},"Pain (especially in the joints)",{"type":928,"content":1610},[1611],{"type":768,"content":1612},[1613],{"text":1614,"type":766},"Bleeding",{"type":928,"content":1616},[1617],{"type":768,"content":1618},[1619],{"text":1620,"type":766},"Inflammation (muscles, bones, joints, etc.)",{"type":928,"content":1622},[1623],{"type":768,"content":1624},[1625],{"text":1626,"type":766},"Bruises",{"type":761,"attrs":1628,"content":1629},{"level":763},[1630],{"text":1405,"type":766},{"type":768,"content":1632},[1633],{"text":1404,"type":766},{"type":761,"attrs":1635,"content":1636},{"level":763},[1637],{"text":1638,"type":766},"Repercussions From Lack of Proper Rest & Recovery:",{"type":925,"content":1640},[1641,1647,1653,1659,1665],{"type":928,"content":1642},[1643],{"type":768,"content":1644},[1645],{"text":1646,"type":766},"Overtraining",{"type":928,"content":1648},[1649],{"type":768,"content":1650},[1651],{"text":1652,"type":766},"Plateau on goals",{"type":928,"content":1654},[1655],{"type":768,"content":1656},[1657],{"text":1658,"type":766},"Decreased immunity",{"type":928,"content":1660},[1661],{"type":768,"content":1662},[1663],{"text":1664,"type":766},"Sleep issues",{"type":928,"content":1666},[1667],{"type":768,"content":1668},[1669],{"text":1670,"type":766},"Injury",{"type":761,"attrs":1672,"content":1673},{"level":763},[1674],{"text":1413,"type":766},{"type":768,"content":1676},[1677],{"text":1678,"type":766},"First of all, I would wake up after 9 to 12 hours of blissful sleep--of course, with the adequate amount of REM sleep (deep sleep) with little to no moving around. My body would be at that perfect temperature, somewhere between 64 and 66 degrees. Once I got up, I would start getting hydrated with some room temperature water with lemon or lime and maybe some tea, before going out on a short 10-minute walk for Vitamin D. When I got back, I would have some coffee and breakfast before settling in for some reading. Ideally, I would spend my rest day outside.",{"type":768,"content":1680},[1681],{"text":1682,"type":766},"If I worked out the day before, I would do some stretching and active recovery:",{"type":768,"content":1684},[1685,1687,1688],{"text":1686,"type":766},"Using a percussion massager or foam roller",{"type":798},{"text":1689,"type":766},"5-10 minutes of breathwork and breathing exercises",{"type":768,"content":1691},[1692],{"text":1693,"type":766},"Next, I would grab a second meal before heading to the beach or park, likely with my wife, and enjoy a walk, stroll, or jog for about an hour.",{"type":768,"content":1695},[1696],{"text":1697,"type":766},"Even though I would have gotten a lot of rest the night before, I would settle down for a nap for about 90 minutes. After waking up, I’d head into my oxygen chamber for an hour.",{"type":768,"content":1699},[1700],{"text":1701,"type":766},"Then, I would have an organic meal, watch some football, hang out, cut off all caloric intake about 3 hours before bed, read a bit, and then lay down for bed around 8 o’clock.",{"type":761,"attrs":1703,"content":1704},{"level":863},[1705],{"text":1706,"type":766},"All in all, the essential parts of an ideal rest day for me include:",{"type":925,"content":1708},[1709,1715,1725,1731,1737,1743],{"type":928,"content":1710},[1711],{"type":768,"content":1712},[1713],{"text":1714,"type":766},"Sleep",{"type":928,"content":1716},[1717],{"type":768,"content":1718},[1719],{"text":1720,"type":766,"marks":1721},"Stretching",[1722],{"type":782,"attrs":1723},{"href":1724,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://www.youtube.com/watch?v=dR0Nx5SycKQ",{"type":928,"content":1726},[1727],{"type":768,"content":1728},[1729],{"text":1730,"type":766},"Breathwork",{"type":928,"content":1732},[1733],{"type":768,"content":1734},[1735],{"text":1736,"type":766},"Recovery using a foam roller",{"type":928,"content":1738},[1739],{"type":768,"content":1740},[1741],{"text":1742,"type":766},"Hydration (close to about 1 gallon of water)",{"type":928,"content":1744},[1745],{"type":768,"content":1746},[1747],{"text":1748,"type":766,"marks":1749},"Proper nutrition",[1750],{"type":782,"attrs":1751},{"href":1752,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"type":761,"attrs":1754,"content":1755},{"level":763},[1756],{"text":1757,"type":766},"What Are Your TOP 5 Rest Day Recommendations?",{"type":768,"content":1759},[1760],{"text":1761,"type":766},"Here are my top 5 recommendations for a rest day:",{"type":925,"content":1763},[1764,1770,1776,1782,1788],{"type":928,"content":1765},[1766],{"type":768,"content":1767},[1768],{"text":1769,"type":766},"Sleep - good, adequate sleep that is restful and rejuvenating",{"type":928,"content":1771},[1772],{"type":768,"content":1773},[1774],{"text":1775,"type":766},"Healthy, balanced nutrition and hydration - since your muscles and joints are recovering and healing, you want to focus on giving them proper nutrition and fuel",{"type":928,"content":1777},[1778],{"type":768,"content":1779},[1780],{"text":1781,"type":766},"Joyful, playful activity - going for a walk, a bike ride, playing with family, having fun engaging in activities with a fun spirit--leisure activity without competition",{"type":928,"content":1783},[1784],{"type":768,"content":1785},[1786],{"text":1787,"type":766},"Doing something mental - meditation, reading, writing, stimulating the brain; an active activity while still having a passive day",{"type":928,"content":1789},[1790],{"type":768,"content":1791},[1792,1797,1798,1802],{"text":1720,"type":766,"marks":1793},[1794],{"type":782,"attrs":1795},{"href":1796,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://www.youtube.com/watch?v=krmdNMBmwNk",{"text":773,"type":766},{"text":773,"type":766,"marks":1799},[1800],{"type":776,"attrs":1801},{"class":7},{"text":1803,"type":766},"- between 20-40 minutes of concentrated stretching",{"type":761,"attrs":1805,"content":1806},{"level":763},[1807],{"text":1425,"type":766},{"type":768,"content":1809},[1810],{"text":1811,"type":766},"I would have to say that the worst things to do on a rest day are:",{"type":925,"content":1813},[1814,1820,1826],{"type":928,"content":1815},[1816],{"type":768,"content":1817},[1818],{"text":1819,"type":766},"Overtraining - strenuous activities beyond usual training",{"type":928,"content":1821},[1822],{"type":768,"content":1823},[1824],{"text":1825,"type":766},"Overconsumption of alcohol - can prevent healing, can inhibit healing, mess up sleep cycle",{"type":928,"content":1827},[1828],{"type":768,"content":1829},[1830],{"text":1831,"type":766},"Excessive “cheat” meals",{"type":768,"content":1833},[1834],{"text":1835,"type":766},"Essentially, the worst thing to do on a rest day is anything stressful that would take away from your body’s ability to recover.",{"type":761,"attrs":1837,"content":1838},{"level":763},[1839],{"text":1429,"type":766},{"type":768,"content":1841},[1842],{"text":1428,"type":766},{"type":761,"attrs":1844,"content":1845},{"level":763},[1846],{"text":1433,"type":766},{"type":768,"content":1848},[1849],{"text":1432,"type":766},{"type":761,"attrs":1851,"content":1852},{"level":763},[1853],{"text":1437,"type":766},{"type":768,"content":1855},[1856],{"text":1857,"type":766},"If you are serious about boxing and if you want to become the best you can be, you will far exceed all of the fighters in the world who are training 7 days a week by only engaging in 5 or 6 days of active, intense training and resting on the 7th day. Look at some of the most influential boxers and their regimens, such as Manny Pacquiao. When he changed his schedule to start incorporating resting, he saw major improvements in his skills. To make more progress in the long-haul, rest days are key.",{"type":768,"content":1859},[1860],{"text":1861,"type":766},"It isn’t easy to rationalize recovery, but it’s worth it in the long run.",{"type":761,"attrs":1863,"content":1864},{"level":863},[1865],{"text":1283,"type":766},{"type":768,"content":1867},[1868,1874,1875,1881,1882],{"text":1869,"type":766,"marks":1870},"Why You Should Cool Down After a Boxing Workout",[1871],{"type":782,"attrs":1872},{"href":1873,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"type":798},{"text":1876,"type":766,"marks":1877},"8-Minute Cool Down Static Stretching Routine For Boxing",[1878],{"type":782,"attrs":1879},{"href":1880,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"type":798},{"text":1883,"type":766,"marks":1884},"5 Benefits of an Ice Bath [For Recovery]",[1885],{"type":782,"attrs":1886},{"href":1887,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-benefits-of-an-ice-bath-for-recovery",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1889,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1894,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1890,"component":118,"meta_info":1891,"meta_title":7,"block_image":1892,"cover_image":1893,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2022-03-29 00:00",{"_uid":1898,"title":1349,"plugin":43,"description":1899},"ea74f447-4484-4360-8be1-eeffe2bab392","FightCamp’s Coach PJ talks about what a rest day is, why they are important, especially for boxing training, & gives his top 5 recovery day recommendations.",{"id":1901,"alt":1902,"name":7,"focus":48,"title":1902,"filename":1903,"copyright":7,"fieldtype":50},3374517,"What You Need To Know About Rest Days","https://a.storyblok.com/f/115220/2400x990/785c5ed930/what-you-need-to-know-about-rest-days.jpg",[1905],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",[],"what-you-need-to-know-about-rest-days-q-a-with-coach-pj","blogs/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",-820,[],"e40630b8-ec3e-4f32-9d5b-0283ce2c94d4","2022-03-28T02:13:00.000Z","wellness/{{story.slug}}",[],{"name":1916,"created_at":1917,"published_at":1918,"updated_at":1919,"id":1920,"uuid":1921,"content":1922,"slug":3457,"full_slug":3458,"sort_by_date":48,"position":3459,"tag_list":3460,"is_startpage":9,"parent_id":1343,"meta_data":48,"group_id":3461,"first_published_at":3462,"release_id":48,"lang":60,"path":48,"alternates":3463,"default_full_slug":48,"translated_slugs":48},"10 Yoga Poses For Boxers and Kickboxers","2021-08-02T18:42:18.527Z","2023-01-02T19:34:37.482Z","2023-01-02T19:34:37.540Z",64125867,"bdef835d-ce1a-4a3b-a8df-4aeb861b8e8b",{"_uid":1923,"faqs":1924,"title":1977,"topic":1978,"author":1993,"content":1998,"category":3438,"schedule":3446,"component":1170,"meta_info":3447,"cover_image":3451,"description":3454,"contributors":3455,"email_capture":3456},"a299fab6-7ab5-4166-93e1-9531f0934b07",[1925,1929,1933,1937,1941,1945,1949,1953,1957,1961,1965,1969,1973],{"_uid":1926,"answer":1927,"question":1928,"component":696},"eae9bb51-1de3-4130-b709-6c2a0a2dc957","Here are 10 yoga poses for boxers and kickboxers: Downward Facing Dog (Adho Mukha Svanasana), Low Lunge (Anjaneyasana), Side Plank (Vasisthasana), Cobra Pose (Bhujangasana), Locust Pose (Salabhasana), Bridge Pose (Setu Bandha Sarvangasana), Cow Face Pose (Gomukasana), Cat Pose (Marjaryasana), Cow Pose (Bitilasana), Child’s Pose (Balasana)","What are yoga poses for boxers and kickboxers?",{"_uid":1930,"answer":1931,"question":1932,"component":696},"4a450240-3ea1-4cde-8fe7-1e0ea8092696","Yoga increases flexibility, improves balance, builds strength, regulates breathing, and calms the mind.","Why is yoga important?",{"_uid":1934,"answer":1935,"question":1936,"component":696},"aba1927b-7b15-415d-b868-7f5d2598c4ca","Yes! Adding yoga to your boxing/kickboxing training can level up your fighting abilities while helping decrease the risk of injury.","Do boxers do yoga?",{"_uid":1938,"answer":1939,"question":1940,"component":696},"d39cd585-28d8-4528-a671-a813ce30c3b3","Begin on your hands and knees. Tuck your toes and lift your hips. Place your feet hip-width apart or wider with your toes pointed straight ahead. As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps. If your spine starts to round, keep a slight bend in your knees. Lift your sits bones toward the sky and lengthen your back and sides. Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide. Press down through the base of your thumb and index finger, reducing any weight in your wrists. Straighten your arms, draw your forearms in, and lift away from the mat. Rotate your upper arms out and slide your shoulders down your back. Keep your neck long and align your ears between your upper arms. Gaze toward your belly button. Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding. Continue to breathe and hold for 20 seconds","Downward Facing Dog (Adho Mukha Svanasana)",{"_uid":1942,"answer":1943,"question":1944,"component":696},"78d96775-41ec-4e85-94d1-ef8437b6df03","Strengthens the legs and core while improving balance. Begin in Downward Facing Dog - Step one foot forward and stack your front knee directly above your front ankle. Place your back knee down on the mat and slide your knee back so it is behind your sits bone. Draw your chest forward and broaden your collarbones, interlace your fingers on your front knee, and straighten your arms to lift your chest. Drop your tailbone down, lift your lower belly up to draw your hips toward your face, and lift your pelvis off of your front thigh. Sweep your arms overhead and bring your biceps by your ears. Reach up through the sides of your waist. Gaze directly ahead or up toward your thumbs. Hold for 20 seconds. Repeat on the other side. Modification: If you have any knee pain, you may place a folded blanket or towel underneath your knee for support.","Low Lunge (Anjaneyasana)",{"_uid":1946,"answer":1947,"question":1948,"component":696},"79eaa734-c132-4332-a390-91451af15541","Strengthens the wrists, arms, shoulders, and obliques while improving balance. Start in plank pose and step your feet together. Spin to the outside edge of one foot and stack your other foot directly on top of it with your feet flexed. Stack your bottom wrist directly under your bottom shoulder. Extend your top arm up and create a long line from your fingertips down through your bottom wrist. Draw your shoulder blades apart and reach your arms away from each other. Press into the floor with your bottom hand. Draw your front ribs down and your belly towards your spine. Lengthen your tailbone towards your heels. Stack your top hip directly above your bottom hip and make sure to avoid any backbend. Gaze up towards your top thumb. Hold for 15-30 seconds. Repeat on the other side. Modification: If you have wrist, shoulder, or elbow injuries or pain, you can place your bottom knee on the mat directly under your bottom hip or rest your bottom forearm on the mat.","Side Plank (Vasisthasana)",{"_uid":1950,"answer":1951,"question":1952,"component":696},"43ac4d51-39b5-4ffc-aca6-06b7e10de1c8","Stretches and strengthens the abdominals and lower back muscles. Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor. Engage your quadriceps and continue to press the tops of your feet into the floor. Place your hands by your lower ribs and align your wrists underneath your elbows. Hug your elbows into your sides, roll your shoulders down your back, and lift your chest. Spread through your collarbones. Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long. Hold for 10 seconds, Slowly release down to the mat","Cobra Pose (Bhujangasana)",{"_uid":1954,"answer":1955,"question":1956,"component":696},"a996298a-880b-42fc-b75e-693a027cbccd","Strengthens and stretches the upper and lower back, chest, arms, and legs. Lay flat on your stomach. Extend your arms down by your sides, palms facing upwards, and stretch your fingertips toward the back of the mat. Roll your shoulders back, expanding your collarbones, and lift your chest. Lift your legs together and press your pubic bone down towards the floor, lengthening your tailbone towards your heels. Feel the extension from the top of your head, through your body, and down to your feet. Relax your glutes, Hold for two (2) deep breaths. Relax your body and repeat three (3) times. For an added challenge, you can extend your arms out straight in front of you.","Locust Pose (Salabhasana)",{"_uid":1958,"answer":1959,"question":1960,"component":696},"49a44bd4-ae2f-4ec7-a159-5c4a87c9da8e","Stretches the chest, neck, shoulders, and back while strengthening the glutes. Begin on your back and place the soles of your feet on the floor, hip-width apart. Point your toes ahead--the outside edges of your feet should be parallel to the edges of your mat. Press into your feet and lift your hips. Interlace your hands under your back and press your upper arms, forearms, and outer wrists into the floor. If your shoulders are tight and you are unable to press your upper arms down, keep your arms down by your sides instead. Keep your knees forward and parallel, feel the squeeze in your glutes, and lengthen your tailbone towards your heels. Draw your shoulders under your chest and lift your shoulder blades out through your heart. Gaze toward the sky and be sure not to turn your neck. Hold for 20 seconds. Slowly lower back down to the mat","Bridge Pose (Setu Bandha Sarvangasana)",{"_uid":1962,"answer":1963,"question":1964,"component":696},"638c0dad-a725-419f-9603-80bc2211ab89","Stretches the shoulders and hips. Start on all fours and cross one knee in front of the other. Lean forward and draw your inner thighs toward each other. Spread your feet wider than your hips. Sit your hips between your heels and press the tops of your feet into the floor. Your feet should point toward the back of the mat. Press down through your sits bones, lift both sides of your waist, and draw your ribs down. Lift the crown of your head towards the ceiling and keep your chin parallel to the floor. Release your shoulders down your back. Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades. Bring your opposite arm behind you and spin your palm to face the back of the room. Bend at your elbow and reach for your top hand. Grasp your fingers and hold. Press the back of your head into your top forearm and elbow as your shoulder moves back and down. Keep your gaze ahead and hold for 15-30 seconds. Repeat on the other side. Modifications: If you have hip, knee, or lower back pain, place a block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap between your hands if you are unable to connect your fingers.","Cow Face Pose (Gomukasana)",{"_uid":1966,"answer":1967,"question":1968,"component":696},"a5b84ee1-87a4-4e4f-a83c-cb7c676dc76f","Stretches the abdominal, neck, and back muscles. Begin on all fours and press your hands into the ground. Round your back towards the sky and lift the sides of your waist away from the floor. Draw your lower belly toward your spine and tuck your tailbone under. Keep the sides of your neck long and allow your head to hang towards the floor. Spread your shoulder blades apart. Hold for 15 seconds","Cat Pose (Marjaryasana)",{"_uid":1970,"answer":1971,"question":1972,"component":696},"14e577d8-db4f-4d73-84c3-1b093988a35f","Stretches the abdominal, neck, and back muscles. Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat. Press down through your palms and simultaneously lift your chest and your tailbone toward the sky. Draw down through your shoulder blades and slide your shoulders down your back. As your stomach draws down toward the floor, gaze up and keep your spine long. Hold for 15 seconds. Variation: For an added stretch variation and flow, you can cycle through Cat Pose and Cow Pose, rhythmically with your breath.","Cow Pose (Bitilasana)",{"_uid":1974,"answer":1975,"question":1976,"component":696},"072be1e7-7888-4236-b770-3411a87a6643","Stretches lower back, thighs, shoulders, and arms. From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Hold this pose for as long as you’d like","Child’s Pose (Balasana)","10 Yoga Poses for Boxers and Kickboxers",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1979,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1991,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1980,"component":39,"meta_info":1988,"block_image":1989,"cover_image":1990,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1981,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1982,"component":118,"meta_info":1983,"meta_title":7,"block_image":1984,"cover_image":1985,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1994,"slug":673,"full_slug":674,"sort_by_date":48,"position":227,"tag_list":1996,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":1997,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1995,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":758,"content":1999},[2000,2007,2014,2021,2025,2036,2046,2053,2185,2196,2205,2212,2246,2338,2345,2356,2365,2372,2392,2501,2508,2519,2528,2535,2542,2616,2627,2636,2643,2650,2724,2731,2742,2751,2758,2778,2871,2882,2891,2898,2905,3043,3050,3061,3070,3077,3084,3140,3151,3160,3167,3174,3220,3227,3238,3247,3254,3261,3317,3352,3398,3402],{"type":768,"content":2001},[2002],{"text":2003,"type":766,"marks":2004},"Yoga increases flexibility, improves balance, builds strength, regulates breathing, and calms the mind. Yoga is now making its way into the boxing ring as more professional fighters are taking their workouts to the mat--but this time, the yoga mat. Adding yoga to your boxing/kickboxing training can level up your fighting abilities while helping decrease the risk of injury.",[2005],{"type":776,"attrs":2006},{"class":7},{"type":768,"content":2008},[2009],{"text":2010,"type":766,"marks":2011},"Here are ten (10) yoga poses for boxers and kickboxers that are great before and after hitting the bag--plus how they can strengthen and benefit your boxing training.",[2012],{"type":776,"attrs":2013},{"class":7},{"type":768,"content":2015},[2016],{"text":2017,"type":766,"marks":2018},"None of these poses should cause any pain or discomfort. If you do experience pain at any time, slowly exit the pose and move on.",[2019],{"type":776,"attrs":2020},{"class":7},{"type":761,"attrs":2022,"content":2023},{"level":763},[2024],{"text":1916,"type":766},{"type":761,"attrs":2026,"content":2027},{"level":863},[2028,2032],{"text":1940,"type":766,"marks":2029},[2030],{"type":776,"attrs":2031},{"class":7},{"type":798,"marks":2033},[2034],{"type":776,"attrs":2035},{"class":7},{"type":800,"attrs":2037},{"id":2038,"body":2039},"04028cff-7ca7-40db-9ee1-07b3cabcdd33",[2040],{"_uid":2041,"image":2042,"component":810},"i-8e9cedbd-b585-4c2c-b0b9-f543f54e17ce",{"id":2043,"alt":2044,"name":7,"focus":48,"title":2044,"filename":2045,"copyright":7,"fieldtype":50},3396329,"Shanie Smash Doing a Downward Facing Dog","https://a.storyblok.com/f/115220/1380x700/f2dacf4e2a/downward_facing_dog.jpg",{"type":761,"attrs":2047,"content":2048},{"level":863},[2049],{"type":798,"marks":2050},[2051],{"type":776,"attrs":2052},{"class":7},{"type":925,"content":2054},[2055,2064,2073,2082,2102,2122,2131,2140,2149,2158,2167,2176],{"type":928,"content":2056},[2057],{"type":768,"content":2058},[2059],{"text":2060,"type":766,"marks":2061},"Begin on your hands and knees",[2062],{"type":776,"attrs":2063},{"class":7},{"type":928,"content":2065},[2066],{"type":768,"content":2067},[2068],{"text":2069,"type":766,"marks":2070},"Tuck your toes and lift your hips",[2071],{"type":776,"attrs":2072},{"class":7},{"type":928,"content":2074},[2075],{"type":768,"content":2076},[2077],{"text":2078,"type":766,"marks":2079},"Place your feet hip-width apart or wider with your toes pointed straight ahead",[2080],{"type":776,"attrs":2081},{"class":7},{"type":928,"content":2083},[2084,2091],{"type":768,"content":2085},[2086],{"text":2087,"type":766,"marks":2088},"As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps",[2089],{"type":776,"attrs":2090},{"class":7},{"type":925,"content":2092},[2093],{"type":928,"content":2094},[2095],{"type":768,"content":2096},[2097],{"text":2098,"type":766,"marks":2099},"If your spine starts to round, keep a slight bend in your knees",[2100],{"type":776,"attrs":2101},{"class":7},{"type":928,"content":2103},[2104,2111],{"type":768,"content":2105},[2106],{"text":2107,"type":766,"marks":2108},"Lift your sits bones toward the sky and lengthen your back and sides",[2109],{"type":776,"attrs":2110},{"class":7},{"type":925,"content":2112},[2113],{"type":928,"content":2114},[2115],{"type":768,"content":2116},[2117],{"text":2118,"type":766,"marks":2119},"Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide",[2120],{"type":776,"attrs":2121},{"class":7},{"type":928,"content":2123},[2124],{"type":768,"content":2125},[2126],{"text":2127,"type":766,"marks":2128},"Press down through the base of your thumb and index finger, reducing any weight in your wrists",[2129],{"type":776,"attrs":2130},{"class":7},{"type":928,"content":2132},[2133],{"type":768,"content":2134},[2135],{"text":2136,"type":766,"marks":2137},"Straighten your arms, draw your forearms in, and lift away from the mat",[2138],{"type":776,"attrs":2139},{"class":7},{"type":928,"content":2141},[2142],{"type":768,"content":2143},[2144],{"text":2145,"type":766,"marks":2146},"Rotate your upper arms out and slide your shoulders down your back",[2147],{"type":776,"attrs":2148},{"class":7},{"type":928,"content":2150},[2151],{"type":768,"content":2152},[2153],{"text":2154,"type":766,"marks":2155},"Keep your neck long and align your ears between your upper arms",[2156],{"type":776,"attrs":2157},{"class":7},{"type":928,"content":2159},[2160],{"type":768,"content":2161},[2162],{"text":2163,"type":766,"marks":2164},"Gaze toward your belly button",[2165],{"type":776,"attrs":2166},{"class":7},{"type":928,"content":2168},[2169],{"type":768,"content":2170},[2171],{"text":2172,"type":766,"marks":2173},"Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding",[2174],{"type":776,"attrs":2175},{"class":7},{"type":928,"content":2177},[2178],{"type":768,"content":2179},[2180],{"text":2181,"type":766,"marks":2182},"Continue to breathe and hold for 20 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",[2217],{"type":776,"attrs":2218},{"class":7},{"text":2220,"type":766,"marks":2221},"legs",[2222,2226],{"type":782,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-need-strong-legs-for-boxing",{},{"type":776,"attrs":2227},{"class":7},{"text":2229,"type":766,"marks":2230}," and core while improving ",[2231],{"type":776,"attrs":2232},{"class":7},{"text":2234,"type":766,"marks":2235},"balance",[2236,2240],{"type":782,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{},{"type":776,"attrs":2241},{"class":7},{"text":1176,"type":766,"marks":2243},[2244],{"type":776,"attrs":2245},{"class":7},{"type":925,"content":2247},[2248,2257,2266,2275,2284,2293,2302,2311,2320,2329],{"type":928,"content":2249},[2250],{"type":768,"content":2251},[2252],{"text":2253,"type":766,"marks":2254},"Begin in Downward Facing Dog",[2255],{"type":776,"attrs":2256},{"class":7},{"type":928,"content":2258},[2259],{"type":768,"content":2260},[2261],{"text":2262,"type":766,"marks":2263},"Step one foot forward and stack your front knee directly above your front ankle",[2264],{"type":776,"attrs":2265},{"class":7},{"type":928,"content":2267},[2268],{"type":768,"content":2269},[2270],{"text":2271,"type":766,"marks":2272},"Place your back knee down on the mat and slide your knee back so it is behind your sits bone",[2273],{"type":776,"attrs":2274},{"class":7},{"type":928,"content":2276},[2277],{"type":768,"content":2278},[2279],{"text":2280,"type":766,"marks":2281},"Draw your chest forward and broaden your collarbones, interlace your fingers on your front knee, and straighten your arms to lift your chest",[2282],{"type":776,"attrs":2283},{"class":7},{"type":928,"content":2285},[2286],{"type":768,"content":2287},[2288],{"text":2289,"type":766,"marks":2290},"Drop your tailbone down, lift your lower belly up to draw your hips toward your face, and lift your pelvis off of your front thigh",[2291],{"type":776,"attrs":2292},{"class":7},{"type":928,"content":2294},[2295],{"type":768,"content":2296},[2297],{"text":2298,"type":766,"marks":2299},"Sweep 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and step your feet together",[2401],{"type":776,"attrs":2402},{"class":7},{"type":928,"content":2404},[2405],{"type":768,"content":2406},[2407],{"text":2408,"type":766,"marks":2409},"Spin to the outside edge of one foot and stack your other foot directly on top of it with your feet flexed",[2410],{"type":776,"attrs":2411},{"class":7},{"type":928,"content":2413},[2414],{"type":768,"content":2415},[2416],{"text":2417,"type":766,"marks":2418},"Stack your bottom wrist directly under your bottom shoulder",[2419],{"type":776,"attrs":2420},{"class":7},{"type":928,"content":2422},[2423],{"type":768,"content":2424},[2425],{"text":2426,"type":766,"marks":2427},"Extend your top arm up and create a long line from your fingertips down through your bottom wrist",[2428],{"type":776,"attrs":2429},{"class":7},{"type":928,"content":2431},[2432],{"type":768,"content":2433},[2434],{"text":2435,"type":766,"marks":2436},"Draw your shoulder blades apart and reach your arms away from each other",[2437],{"type":776,"attrs":2438},{"class":7},{"type":928,"content":2440},[2441],{"type":768,"content":2442},[2443],{"text":2444,"type":766,"marks":2445},"Press into the floor with your bottom hand",[2446],{"type":776,"attrs":2447},{"class":7},{"type":928,"content":2449},[2450],{"type":768,"content":2451},[2452],{"text":2453,"type":766,"marks":2454},"Draw your front ribs down and your belly towards your spine",[2455],{"type":776,"attrs":2456},{"class":7},{"type":928,"content":2458},[2459],{"type":768,"content":2460},[2461],{"text":2462,"type":766,"marks":2463},"Lengthen your tailbone towards your heels",[2464],{"type":776,"attrs":2465},{"class":7},{"type":928,"content":2467},[2468],{"type":768,"content":2469},[2470],{"text":2471,"type":766,"marks":2472},"Stack your top hip directly above your bottom hip and make sure to avoid any backbend",[2473],{"type":776,"attrs":2474},{"class":7},{"type":928,"content":2476},[2477],{"type":768,"content":2478},[2479],{"text":2480,"type":766,"marks":2481},"Gaze up towards your top thumb",[2482],{"type":776,"attrs":2483},{"class":7},{"type":928,"content":2485},[2486],{"type":768,"content":2487},[2488],{"text":2489,"type":766,"marks":2490},"Hold for 15-30 seconds",[2491],{"type":776,"attrs":2492},{"class":7},{"type":928,"content":2494},[2495],{"type":768,"content":2496},[2497],{"text":2334,"type":766,"marks":2498},[2499],{"type":776,"attrs":2500},{"class":7},{"type":768,"content":2502},[2503],{"text":2504,"type":766,"marks":2505},"Modification: If you have wrist, shoulder, or elbow injuries or pain, you can place your bottom knee on the mat directly under your bottom hip or rest your bottom forearm on the mat.",[2506],{"type":776,"attrs":2507},{"class":7},{"type":761,"attrs":2509,"content":2510},{"level":863},[2511,2515],{"text":1952,"type":766,"marks":2512},[2513],{"type":776,"attrs":2514},{"class":7},{"type":798,"marks":2516},[2517],{"type":776,"attrs":2518},{"class":7},{"type":800,"attrs":2520},{"id":2038,"body":2521},[2522],{"_uid":2523,"image":2524,"component":810},"i-f4e7ffdf-f4e7-46b4-8a6c-767186d93435",{"id":2525,"alt":2526,"name":7,"focus":48,"title":2526,"filename":2527,"copyright":7,"fieldtype":50},3396335,"Shanie Smash Doing a Cobra Pose","https://a.storyblok.com/f/115220/1380x700/8ef1d18d2a/cobra_pose.jpg",{"type":761,"attrs":2529,"content":2530},{"level":863},[2531],{"type":798,"marks":2532},[2533],{"type":776,"attrs":2534},{"class":7},{"type":768,"content":2536},[2537],{"text":2538,"type":766,"marks":2539},"Stretches and strengthens the abdominals and lower back muscles. ",[2540],{"type":776,"attrs":2541},{"class":7},{"type":925,"content":2543},[2544,2553,2562,2571,2580,2589,2598,2607],{"type":928,"content":2545},[2546],{"type":768,"content":2547},[2548],{"text":2549,"type":766,"marks":2550},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",[2551],{"type":776,"attrs":2552},{"class":7},{"type":928,"content":2554},[2555],{"type":768,"content":2556},[2557],{"text":2558,"type":766,"marks":2559},"Engage your quadriceps and continue to press the tops of your feet into the floor",[2560],{"type":776,"attrs":2561},{"class":7},{"type":928,"content":2563},[2564],{"type":768,"content":2565},[2566],{"text":2567,"type":766,"marks":2568},"Place your hands by your lower ribs and align your wrists underneath your elbows",[2569],{"type":776,"attrs":2570},{"class":7},{"type":928,"content":2572},[2573],{"type":768,"content":2574},[2575],{"text":2576,"type":766,"marks":2577},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",[2578],{"type":776,"attrs":2579},{"class":7},{"type":928,"content":2581},[2582],{"type":768,"content":2583},[2584],{"text":2585,"type":766,"marks":2586},"Spread through your collarbones",[2587],{"type":776,"attrs":2588},{"class":7},{"type":928,"content":2590},[2591],{"type":768,"content":2592},[2593],{"text":2594,"type":766,"marks":2595},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",[2596],{"type":776,"attrs":2597},{"class":7},{"type":928,"content":2599},[2600],{"type":768,"content":2601},[2602],{"text":2603,"type":766,"marks":2604},"Hold for 10 seconds",[2605],{"type":776,"attrs":2606},{"class":7},{"type":928,"content":2608},[2609],{"type":768,"content":2610},[2611],{"text":2612,"type":766,"marks":2613},"Slowly release down to the mat",[2614],{"type":776,"attrs":2615},{"class":7},{"type":761,"attrs":2617,"content":2618},{"level":863},[2619,2623],{"text":1956,"type":766,"marks":2620},[2621],{"type":776,"attrs":2622},{"class":7},{"type":798,"marks":2624},[2625],{"type":776,"attrs":2626},{"class":7},{"type":800,"attrs":2628},{"id":2038,"body":2629},[2630],{"_uid":2631,"image":2632,"component":810},"i-7679d2c8-e040-46b6-be07-af2637976ce8",{"id":2633,"alt":2634,"name":7,"focus":48,"title":2634,"filename":2635,"copyright":7,"fieldtype":50},3396337,"Shanie Smash Doing a Locust Pose","https://a.storyblok.com/f/115220/1380x700/4d4c1dbe75/locust_pose.jpg",{"type":761,"attrs":2637,"content":2638},{"level":863},[2639],{"type":798,"marks":2640},[2641],{"type":776,"attrs":2642},{"class":7},{"type":768,"content":2644},[2645],{"text":2646,"type":766,"marks":2647},"Strengthens and stretches the upper and lower back, chest, arms, and legs.",[2648],{"type":776,"attrs":2649},{"class":7},{"type":925,"content":2651},[2652,2661,2670,2679,2688,2697,2706,2715],{"type":928,"content":2653},[2654],{"type":768,"content":2655},[2656],{"text":2657,"type":766,"marks":2658},"Lay flat on your stomach",[2659],{"type":776,"attrs":2660},{"class":7},{"type":928,"content":2662},[2663],{"type":768,"content":2664},[2665],{"text":2666,"type":766,"marks":2667},"Extend your arms down by your sides, palms facing upwards, and stretch your fingertips toward the back of the mat",[2668],{"type":776,"attrs":2669},{"class":7},{"type":928,"content":2671},[2672],{"type":768,"content":2673},[2674],{"text":2675,"type":766,"marks":2676},"Roll your shoulders back, expanding your collarbones, and lift your chest",[2677],{"type":776,"attrs":2678},{"class":7},{"type":928,"content":2680},[2681],{"type":768,"content":2682},[2683],{"text":2684,"type":766,"marks":2685},"Lift your legs together and press your pubic bone down towards the floor, lengthening your 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",[2763],{"type":776,"attrs":2764},{"class":7},{"text":2766,"type":766,"marks":2767},"glutes",[2768,2772],{"type":782,"attrs":2769},{"href":2770,"uuid":48,"anchor":48,"custom":2771,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{},{"type":776,"attrs":2773},{"class":7},{"text":1176,"type":766,"marks":2775},[2776],{"type":776,"attrs":2777},{"class":7},{"type":925,"content":2779},[2780,2789,2798,2807,2827,2836,2845,2854,2862],{"type":928,"content":2781},[2782],{"type":768,"content":2783},[2784],{"text":2785,"type":766,"marks":2786},"Begin on your back and place the soles of your feet on the floor, hip-width apart",[2787],{"type":776,"attrs":2788},{"class":7},{"type":928,"content":2790},[2791],{"type":768,"content":2792},[2793],{"text":2794,"type":766,"marks":2795},"Point your toes ahead--the outside edges of your feet should be parallel to the edges of your mat",[2796],{"type":776,"attrs":2797},{"class":7},{"type":928,"content":2799},[2800],{"type":768,"content":2801},[2802],{"text":2803,"type":766,"marks":2804},"Press into your feet and lift your hips",[2805],{"type":776,"attrs":2806},{"class":7},{"type":928,"content":2808},[2809,2816],{"type":768,"content":2810},[2811],{"text":2812,"type":766,"marks":2813},"Interlace your hands under your back and press your upper arms, forearms, and outer wrists into the floor",[2814],{"type":776,"attrs":2815},{"class":7},{"type":925,"content":2817},[2818],{"type":928,"content":2819},[2820],{"type":768,"content":2821},[2822],{"text":2823,"type":766,"marks":2824},"If your shoulders are tight and you are unable to press your upper arms down, keep your arms down by your sides instead",[2825],{"type":776,"attrs":2826},{"class":7},{"type":928,"content":2828},[2829],{"type":768,"content":2830},[2831],{"text":2832,"type":766,"marks":2833},"Keep your knees forward and parallel, feel the squeeze in your glutes, and lengthen your tailbone towards your heels",[2834],{"type":776,"attrs":2835},{"class":7},{"type":928,"content":2837},[2838],{"type":768,"content":2839},[2840],{"text":2841,"type":766,"marks":2842},"Draw your shoulders under your chest and lift your shoulder blades out through your heart",[2843],{"type":776,"attrs":2844},{"class":7},{"type":928,"content":2846},[2847],{"type":768,"content":2848},[2849],{"text":2850,"type":766,"marks":2851},"Gaze toward the sky and be sure not to turn your neck",[2852],{"type":776,"attrs":2853},{"class":7},{"type":928,"content":2855},[2856],{"type":768,"content":2857},[2858],{"text":2325,"type":766,"marks":2859},[2860],{"type":776,"attrs":2861},{"class":7},{"type":928,"content":2863},[2864],{"type":768,"content":2865},[2866],{"text":2867,"type":766,"marks":2868},"Slowly lower back down to the mat",[2869],{"type":776,"attrs":2870},{"class":7},{"type":761,"attrs":2872,"content":2873},{"level":863},[2874,2878],{"text":1964,"type":766,"marks":2875},[2876],{"type":776,"attrs":2877},{"class":7},{"type":798,"marks":2879},[2880],{"type":776,"attrs":2881},{"class":7},{"type":800,"attrs":2883},{"id":2038,"body":2884},[2885],{"_uid":2886,"image":2887,"component":810},"i-6ea91697-72d8-4aad-a981-41d241233088",{"id":2888,"alt":2889,"name":7,"focus":48,"title":2889,"filename":2890,"copyright":7,"fieldtype":50},3396341,"Shanie Smash Doing a Cow Face Pose","https://a.storyblok.com/f/115220/1380x700/ced39170d7/cow_face_pose.jpg",{"type":761,"attrs":2892,"content":2893},{"level":863},[2894],{"type":798,"marks":2895},[2896],{"type":776,"attrs":2897},{"class":7},{"type":768,"content":2899},[2900],{"text":2901,"type":766,"marks":2902},"Stretches the shoulders and hips. ",[2903],{"type":776,"attrs":2904},{"class":7},{"type":925,"content":2906},[2907,2916,2925,2934,2954,2963,2972,2981,2990,2999,3008,3017,3026,3035],{"type":928,"content":2908},[2909],{"type":768,"content":2910},[2911],{"text":2912,"type":766,"marks":2913},"Start on all fours and cross one knee in front of the other",[2914],{"type":776,"attrs":2915},{"class":7},{"type":928,"content":2917},[2918],{"type":768,"content":2919},[2920],{"text":2921,"type":766,"marks":2922},"Lean forward and draw your inner thighs toward each other",[2923],{"type":776,"attrs":2924},{"class":7},{"type":928,"content":2926},[2927],{"type":768,"content":2928},[2929],{"text":2930,"type":766,"marks":2931},"Spread your feet wider than your hips",[2932],{"type":776,"attrs":2933},{"class":7},{"type":928,"content":2935},[2936,2943],{"type":768,"content":2937},[2938],{"text":2939,"type":766,"marks":2940},"Sit your hips between your heels and press the tops of your feet into the floor",[2941],{"type":776,"attrs":2942},{"class":7},{"type":925,"content":2944},[2945],{"type":928,"content":2946},[2947],{"type":768,"content":2948},[2949],{"text":2950,"type":766,"marks":2951},"Your feet should point toward the back of the mat",[2952],{"type":776,"attrs":2953},{"class":7},{"type":928,"content":2955},[2956],{"type":768,"content":2957},[2958],{"text":2959,"type":766,"marks":2960},"Press down through your sits bones, lift both sides of your waist, and draw your ribs down",[2961],{"type":776,"attrs":2962},{"class":7},{"type":928,"content":2964},[2965],{"type":768,"content":2966},[2967],{"text":2968,"type":766,"marks":2969},"Lift the crown of your head towards the ceiling and keep your chin parallel to the floor",[2970],{"type":776,"attrs":2971},{"class":7},{"type":928,"content":2973},[2974],{"type":768,"content":2975},[2976],{"text":2977,"type":766,"marks":2978},"Release your shoulders down your back",[2979],{"type":776,"attrs":2980},{"class":7},{"type":928,"content":2982},[2983],{"type":768,"content":2984},[2985],{"text":2986,"type":766,"marks":2987},"Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades",[2988],{"type":776,"attrs":2989},{"class":7},{"type":928,"content":2991},[2992],{"type":768,"content":2993},[2994],{"text":2995,"type":766,"marks":2996},"Bring your opposite arm behind you and spin your palm to face the back of the room",[2997],{"type":776,"attrs":2998},{"class":7},{"type":928,"content":3000},[3001],{"type":768,"content":3002},[3003],{"text":3004,"type":766,"marks":3005},"Bend at your elbow and reach for your top hand",[3006],{"type":776,"attrs":3007},{"class":7},{"type":928,"content":3009},[3010],{"type":768,"content":3011},[3012],{"text":3013,"type":766,"marks":3014},"Grasp your fingers and hold",[3015],{"type":776,"attrs":3016},{"class":7},{"type":928,"content":3018},[3019],{"type":768,"content":3020},[3021],{"text":3022,"type":766,"marks":3023},"Press the back of your head into your top forearm and elbow as your shoulder moves back and down",[3024],{"type":776,"attrs":3025},{"class":7},{"type":928,"content":3027},[3028],{"type":768,"content":3029},[3030],{"text":3031,"type":766,"marks":3032},"Keep your gaze ahead and hold for 15-30 seconds",[3033],{"type":776,"attrs":3034},{"class":7},{"type":928,"content":3036},[3037],{"type":768,"content":3038},[3039],{"text":2334,"type":766,"marks":3040},[3041],{"type":776,"attrs":3042},{"class":7},{"type":768,"content":3044},[3045],{"text":3046,"type":766,"marks":3047},"Modifications: If you have hip, knee, or lower back pain, place a block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap between your hands if you are unable to connect your fingers.",[3048],{"type":776,"attrs":3049},{"class":7},{"type":761,"attrs":3051,"content":3052},{"level":863},[3053,3057],{"text":1968,"type":766,"marks":3054},[3055],{"type":776,"attrs":3056},{"class":7},{"type":798,"marks":3058},[3059],{"type":776,"attrs":3060},{"class":7},{"type":800,"attrs":3062},{"id":2038,"body":3063},[3064],{"_uid":3065,"image":3066,"component":810},"i-34b10f20-da2f-4365-aef2-8772ea7a0dc9",{"id":3067,"alt":3068,"name":7,"focus":48,"title":3068,"filename":3069,"copyright":7,"fieldtype":50},3396342,"Shanie Smash Doing a Cat Pose","https://a.storyblok.com/f/115220/1380x700/e85eaa37e8/cat_pose.jpg",{"type":761,"attrs":3071,"content":3072},{"level":863},[3073],{"type":798,"marks":3074},[3075],{"type":776,"attrs":3076},{"class":7},{"type":768,"content":3078},[3079],{"text":3080,"type":766,"marks":3081},"Stretches the abdominal, neck, and back 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floor",[3120],{"type":776,"attrs":3121},{"class":7},{"type":928,"content":3123},[3124],{"type":768,"content":3125},[3126],{"text":3127,"type":766,"marks":3128},"Spread your shoulder blades apart",[3129],{"type":776,"attrs":3130},{"class":7},{"type":928,"content":3132},[3133],{"type":768,"content":3134},[3135],{"text":3136,"type":766,"marks":3137},"Hold for 15 seconds",[3138],{"type":776,"attrs":3139},{"class":7},{"type":761,"attrs":3141,"content":3142},{"level":863},[3143,3147],{"text":1972,"type":766,"marks":3144},[3145],{"type":776,"attrs":3146},{"class":7},{"type":798,"marks":3148},[3149],{"type":776,"attrs":3150},{"class":7},{"type":800,"attrs":3152},{"id":2038,"body":3153},[3154],{"_uid":3155,"image":3156,"component":810},"i-8f27080a-51b1-4677-bfb8-c59c18c2a4a8",{"id":3157,"alt":3158,"name":7,"focus":48,"title":3158,"filename":3159,"copyright":7,"fieldtype":50},3396343,"Shanie Smash Doing a Cow 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sky",[3192],{"type":776,"attrs":3193},{"class":7},{"type":928,"content":3195},[3196],{"type":768,"content":3197},[3198],{"text":3199,"type":766,"marks":3200},"Draw down through your shoulder blades and slide your shoulders down your back",[3201],{"type":776,"attrs":3202},{"class":7},{"type":928,"content":3204},[3205],{"type":768,"content":3206},[3207],{"text":3208,"type":766,"marks":3209},"As your stomach draws down toward the floor, gaze up and keep your spine long",[3210],{"type":776,"attrs":3211},{"class":7},{"type":928,"content":3213},[3214],{"type":768,"content":3215},[3216],{"text":3136,"type":766,"marks":3217},[3218],{"type":776,"attrs":3219},{"class":7},{"type":768,"content":3221},[3222],{"text":3223,"type":766,"marks":3224},"Variation: For an added stretch variation and flow, you can cycle through Cat Pose and Cow Pose, rhythmically with your breath.",[3225],{"type":776,"attrs":3226},{"class":7},{"type":761,"attrs":3228,"content":3229},{"level":863},[3230,3234],{"text":1976,"type":766,"marks":3231},[3232],{"type":776,"attrs":3233},{"class":7},{"type":798,"marks":3235},[3236],{"type":776,"attrs":3237},{"class":7},{"type":800,"attrs":3239},{"id":2038,"body":3240},[3241],{"_uid":3242,"image":3243,"component":810},"i-556ca1e1-7800-4033-b1b7-d18ff945930e",{"id":3244,"alt":3245,"name":7,"focus":48,"title":3245,"filename":3246,"copyright":7,"fieldtype":50},3396344,"Shanie Smash Doing a Child's Pose","https://a.storyblok.com/f/115220/1380x700/24e159ee1c/childs_pose.jpg",{"type":761,"attrs":3248,"content":3249},{"level":863},[3250],{"type":798,"marks":3251},[3252],{"type":776,"attrs":3253},{"class":7},{"type":768,"content":3255},[3256],{"text":3257,"type":766,"marks":3258},"Stretches lower back, thighs, shoulders, and arms.",[3259],{"type":776,"attrs":3260},{"class":7},{"type":925,"content":3262},[3263,3272,3281,3290,3299,3308],{"type":928,"content":3264},[3265],{"type":768,"content":3266},[3267],{"text":3268,"type":766,"marks":3269},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",[3270],{"type":776,"attrs":3271},{"class":7},{"type":928,"content":3273},[3274],{"type":768,"content":3275},[3276],{"text":3277,"type":766,"marks":3278},"Fold forward from the crease of your hips and place your forehead on the floor",[3279],{"type":776,"attrs":3280},{"class":7},{"type":928,"content":3282},[3283],{"type":768,"content":3284},[3285],{"text":3286,"type":766,"marks":3287},"Place your arms by your sides or extend them out forward with your palms facing down",[3288],{"type":776,"attrs":3289},{"class":7},{"type":928,"content":3291},[3292],{"type":768,"content":3293},[3294],{"text":3295,"type":766,"marks":3296},"Drop your hips back toward your heels",[3297],{"type":776,"attrs":3298},{"class":7},{"type":928,"content":3300},[3301],{"type":768,"content":3302},[3303],{"text":3304,"type":766,"marks":3305},"Close your eyes and continue to inhale and exhale deeply",[3306],{"type":776,"attrs":3307},{"class":7},{"type":928,"content":3309},[3310],{"type":768,"content":3311},[3312],{"text":3313,"type":766,"marks":3314},"Hold this pose for as long as you’d like",[3315],{"type":776,"attrs":3316},{"class":7},{"type":768,"content":3318},[3319,3324,3333,3338,3347],{"text":3320,"type":766,"marks":3321},"One of the wonderful things about yoga is that you can use any of the poses whenever you feel the need for a more complete stretch, not just as a warm-up or cool down. 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FightCamp has ten yoga poses to build strength and flexibility and feel the benefits in your workouts.",{"id":3452,"alt":1916,"name":7,"focus":48,"title":1916,"filename":3453,"copyright":7,"fieldtype":50},3396324,"https://a.storyblok.com/f/115220/2400x990/8a3e55e2a8/10-yoga-poses-for-boxers-and-kickboxers.jpg","Practicing yoga aligns perfectly with boxing training. Do these ten (10) yoga poses to build strength and flexibility and feel the benefits in your workouts.",[],[],"10-yoga-poses-for-boxers-and-kickboxers","blogs/10-yoga-poses-for-boxers-and-kickboxers",10,[],"cb7f32c3-2717-48d7-b83e-756f8d1717c6","2021-08-23T00:00:00.000Z",[],{"name":3465,"created_at":3466,"published_at":3467,"updated_at":3468,"id":3469,"uuid":3470,"content":3471,"slug":4014,"full_slug":4015,"sort_by_date":48,"position":4016,"tag_list":4017,"is_startpage":9,"parent_id":1343,"meta_data":48,"group_id":4018,"first_published_at":4019,"release_id":48,"lang":60,"path":7,"alternates":4020,"default_full_slug":48,"translated_slugs":48},"Fireworks & HIIT: 4th of July Weekend Workout For Boxers","2021-11-15T13:29:32.574Z","2022-09-26T19:57:55.694Z","2022-09-26T19:57:55.739Z",85454855,"9d93b175-6607-4268-b0bd-1aec2e25bffb",{"_uid":3472,"faqs":3473,"title":3465,"topic":3502,"author":3517,"content":3522,"category":3998,"schedule":4006,"component":1170,"meta_info":4007,"cover_image":4010,"description":4009,"email_capture":4013},"8d50966f-d7d1-4527-89fb-5afbdf9f839c",[3474,3478,3482,3486,3490,3494,3498],{"_uid":3475,"answer":3476,"question":3477,"component":696},"fdadf3ac-68c9-4d28-baa2-10823526c99f","HIIT or High-Intensity Interval Training is used by athletes of all levels - from beginners to pros. The idea behind it is simple: cycle through intervals of high-intensity work, followed by short periods of low-intensity exercise or rest. The key effect is that you engage mostly in your anaerobic metabolic system, but for a longer period of time. HIIT workouts are usually shorter than typical longer, sustained activity training, and in 5-20 minutes, you can get in an effective workout.","What is HIIT?",{"_uid":3479,"answer":3480,"question":3481,"component":696},"01f3f6c5-e388-4a01-846e-5bb07380aa97","Spend 5 to 15 minutes to get your body warmed up and ready to work. You should never skip a warm-up, especially before a HIIT workout. A proper warm-up will increase your heart rate and prepare your muscles and joints for movement and help prevent injury.","Fourth of July HIIT Workout: Warm-Up",{"_uid":3483,"answer":3484,"question":3485,"component":696},"bed30309-e035-4281-93b1-6b255b6bfbe5","Start standing upright with your legs together and your arms at your sides. Hop up in the air and spread your legs out to the sides while stretching your arms overhead. Jump back to your starting position with your feet back together and arms at your sides. Repeat for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 1 - Jumping Jacks",{"_uid":3487,"answer":3488,"question":3489,"component":696},"3f0735f7-048a-49ca-a025-82fbb220cc05","Start in a standing position, with your feet about shoulder-width apart. Squat down and place your hands on the ground. Jump your legs back, extending your body, and landing on your toes in a plank position. Do a push-up.  If a regular push-up is too hard, you can move to your knees. Jump your feet back up towards your hands. Stand up and jump in the air, extending your hands up to the sky. Land softly back down and repeat for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 2 - Burpees",{"_uid":3491,"answer":3492,"question":3493,"component":696},"a0fb5e93-b194-460c-9d77-962daa7e55ab","Start in a standing position, with your feet a few inches apart. Lunge forward with your left foot until your knee is at a 90-degree angle, making sure that your knee does not extend past your left toes. Your right knee will also be at a 90-degree angle as it gets close to or touches the ground. Push back up and bring your right foot up to meet your left. Repeat with your right foot first. Continue, alternating legs for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 3 - Lunges",{"_uid":3495,"answer":3496,"question":3497,"component":696},"2f22adc5-a3f2-415d-845d-8231a94c15a0","Start in a high-plank/push-up position. Lower your body down until your elbows are at a 90-degree angle. Push yourself back up. Repeat for 20 seconds. Rest for 30 seconds","Fourth of July HIIT Workout: Drill 4 - Push-Ups",{"_uid":3499,"answer":3500,"question":3501,"component":696},"6f655dde-7bc6-4849-9681-01899bdb5ad2","Finishing your workout with a cool-down routine helps you bring your heart rate down gradually and stretch your muscles. This will help prevent injury and allow you to focus on breathing. Be sure to incorporate some static stretching in your cool down as well so that your muscles can stay loose as you ease back into your day.","Fourth of July HIIT Workout: Cool Down",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3503,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3515,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3516,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3504,"component":39,"meta_info":3512,"block_image":3513,"cover_image":3514,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3505,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3510,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3506,"component":118,"meta_info":3507,"meta_title":7,"block_image":3508,"cover_image":3509,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":3518,"slug":673,"full_slug":674,"sort_by_date":48,"position":227,"tag_list":3520,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":3521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":3519,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":758,"content":3523},[3524,3544,3549,3569,3587,3592,3596,3600,3605,3609,3643,3648,3653,3679,3684,3689,3699,3751,3755,3760,3769,3807,3811,3816,3825,3850,3854,3859,3863,3868,3887,3907,3916,3920,3924,3959,3963],{"type":768,"content":3525},[3526,3528,3532,3538,3542],{"text":3527,"type":766},"Let’s be honest--who doesn’t love fireworks, parades, barbecues, and summer fun? Oh, and of course celebrating our nation’s independence! It’s the Fourth of July! So why not bust out some music, and grab some friends and family and fit in a fun, ",{"text":773,"type":766,"marks":3529},[3530],{"type":776,"attrs":3531},{"class":7},{"text":3533,"type":766,"marks":3534},"HIIT workout",[3535],{"type":782,"attrs":3536},{"href":3537,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{"text":787,"type":766,"marks":3539},[3540],{"type":776,"attrs":3541},{"class":7},{"text":3543,"type":766},"before diving into the pool!",{"type":761,"attrs":3545,"content":3546},{"level":763},[3547],{"text":3548,"type":766},"What Is HIIT?",{"type":768,"content":3550},[3551,3553,3557,3563,3567],{"text":3552,"type":766},"HIIT or High-Intensity Interval Training is used by athletes of all levels, especially boxers - from beginners to pros. The idea behind it is simple: cycle through intervals of high-intensity work, followed by short periods of low-intensity exercise or rest. The key effect is that you engage mostly in your anaerobic metabolic system, but for a longer period of time. ",{"text":773,"type":766,"marks":3554},[3555],{"type":776,"attrs":3556},{"class":7},{"text":3558,"type":766,"marks":3559},"HIIT workouts",[3560],{"type":782,"attrs":3561},{"href":3562,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{"text":787,"type":766,"marks":3564},[3565],{"type":776,"attrs":3566},{"class":7},{"text":3568,"type":766},"are usually shorter than typical longer, sustained activity training, and in 5-20 minutes, you can fit in an effective boxing workout.",{"type":768,"content":3570},[3571,3573,3577,3581,3585],{"text":3572,"type":766},"Boxers often incorporate HIIT workouts into their conditioning routines and training regimens to build endurance and improve power. Several ",{"text":773,"type":766,"marks":3574},[3575],{"type":776,"attrs":3576},{"class":7},{"text":886,"type":766,"marks":3578},[3579],{"type":782,"attrs":3580},{"href":890,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":787,"type":766,"marks":3582},[3583],{"type":776,"attrs":3584},{"class":7},{"text":3586,"type":766},"workouts include HIIT exercises accompanying the classic boxing combo rounds.",{"type":761,"attrs":3588,"content":3589},{"level":763},[3590],{"text":3591,"type":766},"The Workout",{"type":768,"content":3593},[3594],{"text":3595,"type":766},"In this workout, we will go through 4 rounds, each with 4 exercises. We’ll perform each exercise for 20 seconds, followed by 10 seconds of rest, with 30 seconds of rest between rounds.",{"type":768,"content":3597},[3598],{"text":3599,"type":766},"You won’t need any equipment for this workout as all of the exercises use just your bodyweight. This routine can be performed anywhere: at home, in your hotel room, or better yet, outside! Start your Fourth of July weekend off right with this heart-pumping boxer HIIT circuit!",{"type":761,"attrs":3601,"content":3602},{"level":763},[3603],{"text":3604,"type":766},"Warm-Up",{"type":768,"content":3606},[3607],{"text":3608,"type":766},"Spend 5 to 15 minutes to get your body warmed up and ready to work. No boxer should ever skip a warm-up, especially before a HIIT workout. A proper warm-up will increase your heart rate and prepare your muscles and joints for movement and help prevent injury.",{"type":768,"content":3610},[3611,3613,3617,3623,3627,3629,3633,3637,3641],{"text":3612,"type":766},"Here is a ",{"text":773,"type":766,"marks":3614},[3615],{"type":776,"attrs":3616},{"class":7},{"text":3618,"type":766,"marks":3619},"great warm-up video",[3620],{"type":782,"attrs":3621},{"href":3622,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://www.youtube.com/watch?v=AvxRR1IDWvk",{"text":787,"type":766,"marks":3624},[3625],{"type":776,"attrs":3626},{"class":7},{"text":3628,"type":766},"with ",{"text":773,"type":766,"marks":3630},[3631],{"type":776,"attrs":3632},{"class":7},{"text":886,"type":766,"marks":3634},[3635],{"type":782,"attrs":3636},{"href":890,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":787,"type":766,"marks":3638},[3639],{"type":776,"attrs":3640},{"class":7},{"text":3642,"type":766},"Trainer Shanie 'Smash' for pre-workout dynamic stretching.",{"type":761,"attrs":3644,"content":3645},{"level":763},[3646],{"text":3647,"type":766},"HIIT Drills",{"type":761,"attrs":3649,"content":3650},{"level":863},[3651],{"text":3652,"type":766},"Jumping Jacks (20 seconds)",{"type":925,"content":3654},[3655,3661,3667,3673],{"type":928,"content":3656},[3657],{"type":768,"content":3658},[3659],{"text":3660,"type":766},"Start standing upright with your legs together and your arms at your sides",{"type":928,"content":3662},[3663],{"type":768,"content":3664},[3665],{"text":3666,"type":766},"Hop up in the air and spread your legs out to the sides while stretching your arms overhead",{"type":928,"content":3668},[3669],{"type":768,"content":3670},[3671],{"text":3672,"type":766},"Jump back to your starting position with your feet back together and arms at your sides",{"type":928,"content":3674},[3675],{"type":768,"content":3676},[3677],{"text":3678,"type":766},"Repeat for 20 seconds",{"type":761,"attrs":3680,"content":3681},{"level":863},[3682],{"text":3683,"type":766},"Rest (10 seconds)",{"type":761,"attrs":3685,"content":3686},{"level":863},[3687],{"text":3688,"type":766},"Burpees (20 seconds)",{"type":800,"attrs":3690},{"id":3691,"body":3692},"8f7c3337-619c-4376-ac52-485b35ce2831",[3693],{"_uid":3694,"image":3695,"component":810},"i-bed7d5e2-0d1c-4498-922d-d443f89ad742",{"id":3696,"alt":3697,"name":7,"focus":48,"title":3697,"filename":3698,"copyright":7,"fieldtype":50},3409158,"Flo Master Doing Burpees","https://a.storyblok.com/f/115220/1100x1100/0afdfbde1e/flo-master-doing-burpees.jpeg",{"type":925,"content":3700},[3701,3707,3713,3719,3733,3739,3745],{"type":928,"content":3702},[3703],{"type":768,"content":3704},[3705],{"text":3706,"type":766},"Start in a standing position, with your feet about shoulder-width apart",{"type":928,"content":3708},[3709],{"type":768,"content":3710},[3711],{"text":3712,"type":766},"Squat down and place your hands on the ground",{"type":928,"content":3714},[3715],{"type":768,"content":3716},[3717],{"text":3718,"type":766},"Jump your legs back, extending your body, and landing on your toes in a plank position",{"type":928,"content":3720},[3721,3725],{"type":768,"content":3722},[3723],{"text":3724,"type":766},"Do a push-up",{"type":925,"content":3726},[3727],{"type":928,"content":3728},[3729],{"type":768,"content":3730},[3731],{"text":3732,"type":766},"If a regular push-up is too hard, you can move to your knees",{"type":928,"content":3734},[3735],{"type":768,"content":3736},[3737],{"text":3738,"type":766},"Jump your feet back up towards your hands",{"type":928,"content":3740},[3741],{"type":768,"content":3742},[3743],{"text":3744,"type":766},"Stand up and jump in the air, extending your hands up to the sky",{"type":928,"content":3746},[3747],{"type":768,"content":3748},[3749],{"text":3750,"type":766},"Land softly back down and repeat for 20 seconds",{"type":761,"attrs":3752,"content":3753},{"level":863},[3754],{"text":3683,"type":766},{"type":761,"attrs":3756,"content":3757},{"level":863},[3758],{"text":3759,"type":766},"Lunges (20 seconds)",{"type":800,"attrs":3761},{"id":3691,"body":3762},[3763],{"_uid":3764,"image":3765,"component":810},"i-13d31148-89db-49f7-bb75-2de9190fa27e",{"id":3766,"alt":3767,"name":7,"focus":48,"title":3767,"filename":3768,"copyright":7,"fieldtype":50},3409165,"PJ Shirdan Doing Lunges","https://a.storyblok.com/f/115220/1100x1100/5147ef2ce5/pj-shirdan-doing-lunges.jpeg",{"type":925,"content":3770},[3771,3777,3783,3789,3795,3801],{"type":928,"content":3772},[3773],{"type":768,"content":3774},[3775],{"text":3776,"type":766},"Start in a standing position, with your feet a few inches apart",{"type":928,"content":3778},[3779],{"type":768,"content":3780},[3781],{"text":3782,"type":766},"Lunge forward with your left foot until your knee is at a 90-degree angle, making sure that your knee does not extend past your left toes",{"type":928,"content":3784},[3785],{"type":768,"content":3786},[3787],{"text":3788,"type":766},"Your right knee will also be at a 90-degree angle as it gets close to or touches the ground",{"type":928,"content":3790},[3791],{"type":768,"content":3792},[3793],{"text":3794,"type":766},"Push back up and bring your right foot up to meet your left",{"type":928,"content":3796},[3797],{"type":768,"content":3798},[3799],{"text":3800,"type":766},"Repeat with your right foot first",{"type":928,"content":3802},[3803],{"type":768,"content":3804},[3805],{"text":3806,"type":766},"Continue, alternating legs for 20 seconds",{"type":761,"attrs":3808,"content":3809},{"level":863},[3810],{"text":3683,"type":766},{"type":761,"attrs":3812,"content":3813},{"level":863},[3814],{"text":3815,"type":766},"Push-Ups (20 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up",{"type":928,"content":3846},[3847],{"type":768,"content":3848},[3849],{"text":3678,"type":766},{"type":768,"content":3851},[3852],{"text":3853,"type":766},"If you can't do a full push-up, that's fine! Start on your knees instead of on your toes.",{"type":761,"attrs":3855,"content":3856},{"level":863},[3857],{"text":3858,"type":766},"Rest (30 seconds)",{"type":768,"content":3860},[3861],{"text":3862,"type":766},"This is 1 round/set. Repeat the round 3 more times.",{"type":761,"attrs":3864,"content":3865},{"level":763},[3866],{"text":3867,"type":766},"Cool-Down",{"type":768,"content":3869},[3870,3872,3876,3881,3885],{"text":3871,"type":766},"Finishing your workout with a ",{"text":773,"type":766,"marks":3873},[3874],{"type":776,"attrs":3875},{"class":7},{"text":3877,"type":766,"marks":3878},"cool-down routine",[3879],{"type":782,"attrs":3880},{"href":1873,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":787,"type":766,"marks":3882},[3883],{"type":776,"attrs":3884},{"class":7},{"text":3886,"type":766},"helps you bring your heart rate down gradually and stretch your muscles. This will help prevent injury and allow you to focus on breathing.",{"type":768,"content":3888},[3889,3891,3895,3901,3905],{"text":3890,"type":766},"Be sure to incorporate some ",{"text":773,"type":766,"marks":3892},[3893],{"type":776,"attrs":3894},{"class":7},{"text":3896,"type":766,"marks":3897},"static stretching",[3898],{"type":782,"attrs":3899},{"href":3900,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY",{"text":787,"type":766,"marks":3902},[3903],{"type":776,"attrs":3904},{"class":7},{"text":3906,"type":766},"in your cool down as well so that your muscles can stay loose as you ease back into your day.",{"type":800,"attrs":3908},{"id":3691,"body":3909},[3910],{"_uid":3911,"image":3912,"component":810},"i-973f4581-eaac-4291-a0f0-b24b0b272bcd",{"id":3913,"alt":3914,"name":7,"focus":48,"title":3914,"filename":3915,"copyright":7,"fieldtype":50},3409176,"Aaron Swenson Stretching In Downward Dog","https://a.storyblok.com/f/115220/1100x1100/4da1397b4e/aaron-swenson-stretching-in-downward-dog.jpeg",{"type":768,"content":3917},[3918],{"text":3919,"type":766},"HIIT-style workouts are great when you’re limited on time, and most don’t require any equipment, so they’re perfect for on-the-go and holiday weekend boxing training when you may be away from home.",{"type":768,"content":3921},[3922],{"text":3923,"type":766},"But now, it’s time to celebrate--fire up those grills and bring on the Independence Day celebration! Happy Fourth of July, everyone!",{"type":768,"content":3925},[3926,3928,3932,3938,3942,3944,3948,3953,3957],{"text":3927,"type":766},"For more content like this - ",{"text":773,"type":766,"marks":3929},[3930],{"type":776,"attrs":3931},{"class":7},{"text":3933,"type":766,"marks":3934},"subscribe",[3935],{"type":782,"attrs":3936},{"href":3937,"uuid":48,"anchor":48,"target":785,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":787,"type":766,"marks":3939},[3940],{"type":776,"attrs":3941},{"class":7},{"text":3943,"type":766},"to FightCamp's ",{"text":773,"type":766,"marks":3945},[3946],{"type":776,"attrs":3947},{"class":7},{"text":3949,"type":766,"marks":3950},"YouTube channel",[3951],{"type":782,"attrs":3952},{"href":1276,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":787,"type":766,"marks":3954},[3955],{"type":776,"attrs":3956},{"class":7},{"text":3958,"type":766},"to get a constant stream of free workouts, tips, and tricks from FightCamp’s professional boxers, kickboxers, and MMA fighters.",{"type":761,"attrs":3960,"content":3961},{"level":863},[3962],{"text":1283,"type":766},{"type":768,"content":3964},[3965,3971,3972,3978,3979,3984,3985,3991,3992],{"text":3966,"type":766,"marks":3967},"3-Month Summer Body Workout Plan For Women: Month 1",[3968],{"type":782,"attrs":3969},{"href":3970,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":798},{"text":3973,"type":766,"marks":3974},"QUICK 15-Minute Summer Workout Routine",[3975],{"type":782,"attrs":3976},{"href":3977,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":798},{"text":3980,"type":766,"marks":3981},"HIIT Jump Rope Workout For Quick Cardio Training",[3982],{"type":782,"attrs":3983},{"href":3562,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":798},{"text":3986,"type":766,"marks":3987},"Men's At-Home Workout Routine To Get Ripped This Summer",[3988],{"type":782,"attrs":3989},{"href":3990,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/men-s-at-home-workout-routine-to-get-ripped-this-summer",{"type":798},{"text":3993,"type":766,"marks":3994},"(8) BEST Arm Toning Exercises For Summer",[3995],{"type":782,"attrs":3996},{"href":3997,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-best-arm-toning-exercises-for-summer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3999,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4004,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4005,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4000,"component":118,"meta_info":4001,"meta_title":7,"block_image":4002,"cover_image":4003,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-02 00:00",{"_uid":4008,"title":3465,"plugin":43,"description":4009},"83e535d7-0f6d-49cd-aadc-ed854f836f2a","Bring on the heat--and those sparklers! It’s time for a Fourth of July HIIT workout! Get in a sweat session before hitting the pool and weekend barbecues.",{"id":4011,"alt":3465,"name":7,"focus":48,"title":3465,"filename":4012,"copyright":7,"fieldtype":50},3409148,"https://a.storyblok.com/f/115220/2400x990/3f7865e308/fireworks-hiit-4th-of-july-weekend-workout-for-boxers.jpeg",[],"fireworks-hiit-4th-of-july-weekend-workout-for-boxers","blogs/fireworks-hiit-4th-of-july-weekend-workout-for-boxers",-1370,[],"5b194942-bce5-42ed-b592-ce87e894e117","2021-07-02T02:25:00.000Z",[],{"name":4022,"created_at":4023,"published_at":4024,"updated_at":4025,"id":4026,"uuid":4027,"content":4028,"slug":4762,"full_slug":4763,"sort_by_date":48,"position":4764,"tag_list":4765,"is_startpage":9,"parent_id":1343,"meta_data":48,"group_id":4766,"first_published_at":4767,"release_id":48,"lang":60,"path":1913,"alternates":4768,"default_full_slug":48,"translated_slugs":48},"How Many Calories Do You Burn Boxing? A FightCamp Case Study","2021-11-22T10:06:15.788Z","2022-09-26T19:56:25.460Z","2022-09-26T19:56:25.511Z",87061770,"1018310d-c551-4497-91e9-02edb5044cd8",{"_uid":4029,"faqs":4030,"title":4043,"topic":4044,"author":4059,"content":4064,"category":4743,"schedule":4751,"component":1170,"meta_info":4752,"cover_image":4756,"description":4759,"contributors":4760,"email_capture":4761},"758cd50c-810a-4b10-ba44-155ed0446d0c",[4031,4035,4039],{"_uid":4032,"answer":4033,"question":4034,"component":696},"823f6f8b-4b48-4f69-90a3-ebfa30b10a2a","The number of calories burned during a boxing workout varies depending on a participant's age, gender, height, weight, heart rate, and other factors. In our case study, here is what we found for a typical 30-minute boxing workout: Participants burned an average of calories 482 during the 8 round FightCamp workout. Males burned about 40% more calories than females (38%). Males burned an average of 595 calories during the workout. Females burned an average of 369 calories during the workout. On average, males burned between 564 and 612 calories during the workout. On average, females burned between 349 and 382 calories during the workout","How many calories does boxing burn?",{"_uid":4036,"answer":4037,"question":4038,"component":696},"8a61aa7a-3a5d-4b6d-b4c4-5a8fd3dbe7a0","Calories burned is calculated based on a set equation using constants and individual information. Our participants all wore heart rate monitors which served to report their heart rates during the workout as well as the number of calories they burned. The devices use an equation that takes into account the wearer’s gender, heart rate, weight, and age to calculate the calorie burn rate. For more specific information on calories burned calculations, see MyZone and Wahoo sites.","How are calories burned calculated?",{"_uid":4040,"answer":4041,"question":4042,"component":696},"33f078d0-d85c-44aa-98c2-abe03c3f44bc","Every heart rate monitor uses a slightly different formula in order to calculate the number of calories burned. These formulas take into account certain constants (Gross Metabolic Rate), gender, heart rate, age, weight, and height. For more specific details, please reference information for the applicable tracking device used.","How do heart rate monitors calculate calories burned?","How Many Calories Does Boxing Burn? A FightCamp Case Study",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":4045,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":4057,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":4058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":4046,"component":39,"meta_info":4054,"block_image":4055,"cover_image":4056,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4047,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4052,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4053,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4048,"component":118,"meta_info":4049,"meta_title":7,"block_image":4050,"cover_image":4051,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":4060,"slug":673,"full_slug":674,"sort_by_date":48,"position":227,"tag_list":4062,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":4063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":4061,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":758,"content":4065},[4066,4071,4075,4079,4084,4122,4127,4163,4168,4172,4177,4197,4202,4206,4211,4215,4220,4224,4229,4233,4238,4242,4247,4251,4255,4260,4264,4269,4273,4277,4281,4286,4290,4294,4301,4306,4310,4323,4333,4343,4348,4372,4377,4381,4391,4395,4400,4410,4442,4447,4457,4495,4500,4510,4548,4561,4566,4576,4590,4595,4605,4619,4623,4628,4632,4646,4651,4655,4674,4692,4696,4707,4711],{"type":761,"attrs":4067,"content":4068},{"level":763},[4069],{"text":4070,"type":766},"How Many Calories Does Boxing Burn?",{"type":768,"content":4072},[4073],{"text":4074,"type":766},"In an effort to answer this question and get an estimation for the number of calories that are burned boxing, we gathered exercise data from 14 FightCamp participants over the course of seven (7) days. We tracked the number of calories burned boxing, maximum heart rate, average heart rate, number of punches thrown, and output*. This preliminary data gives us insight into what we can expect for the number of calories burned during a typical 8-round FightCamp boxing workout.",{"type":768,"content":4076},[4077],{"text":4078,"type":766},"Let’s start with the takeaways and we’ll get into the details and PT benefits.",{"type":761,"attrs":4080,"content":4081},{"level":763},[4082],{"text":4083,"type":766},"Key Takeaway on Calories Burned Boxing",{"type":925,"content":4085},[4086,4092,4098,4104,4110,4116],{"type":928,"content":4087},[4088],{"type":768,"content":4089},[4090],{"text":4091,"type":766},"Participants burned an average of calories 482 during the 8 round FightCamp workout",{"type":928,"content":4093},[4094],{"type":768,"content":4095},[4096],{"text":4097,"type":766},"Males burned about 40% more calories than females (38%)",{"type":928,"content":4099},[4100],{"type":768,"content":4101},[4102],{"text":4103,"type":766},"Males burned an average of 595 calories during the workout",{"type":928,"content":4105},[4106],{"type":768,"content":4107},[4108],{"text":4109,"type":766},"Females burned an average of 369 calories during the workout",{"type":928,"content":4111},[4112],{"type":768,"content":4113},[4114],{"text":4115,"type":766},"On average, males burned between 564 and 612 calories during the workout",{"type":928,"content":4117},[4118],{"type":768,"content":4119},[4120],{"text":4121,"type":766},"On average, females burned between 349 and 382 calories during the workout",{"type":761,"attrs":4123,"content":4124},{"level":763},[4125],{"text":4126,"type":766},"How Are Calories Burned Boxing Calculated?",{"type":768,"content":4128},[4129,4131,4135,4141,4145,4147,4151,4157,4161],{"text":4130,"type":766},"Our participants all wore heart rate monitors which served to report their heart rates during the workout as well as the number of calories burned boxing. The devices use an equation that takes into account the wearer’s gender, heart rate, weight, and age to calculate the calorie burn rate. For more specific information on calories burned calculations, see ",{"text":773,"type":766,"marks":4132},[4133],{"type":776,"attrs":4134},{"class":7},{"text":4136,"type":766,"marks":4137},"MyZone",[4138],{"type":782,"attrs":4139},{"href":4140,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://www.myzone.org/blog/master-trainers/estimating-caloric-expenditure-with-myzone",{"text":787,"type":766,"marks":4142},[4143],{"type":776,"attrs":4144},{"class":7},{"text":4146,"type":766},"and ",{"text":773,"type":766,"marks":4148},[4149],{"type":776,"attrs":4150},{"class":7},{"text":4152,"type":766,"marks":4153},"Wahoo",[4154],{"type":782,"attrs":4155},{"href":4156,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://support.wahoofitness.com/hc/en-us/articles/204280754-How-are-Calories-Calculated-on-the-ELEMNT-and-Wahoo-Fitness-App-",{"text":787,"type":766,"marks":4158},[4159],{"type":776,"attrs":4160},{"class":7},{"text":4162,"type":766},"sites.",{"type":761,"attrs":4164,"content":4165},{"level":763},[4166],{"text":4167,"type":766},"Logistics of the FightCamp Calories Burned Case Study",{"type":768,"content":4169},[4170],{"text":4171,"type":766},"We knew that it was important to keep as many factors controlled as possible. To accomplish this, we selected and identified the following as our controls:",{"type":761,"attrs":4173,"content":4174},{"level":863},[4175],{"text":4176,"type":766},"Workout",{"type":768,"content":4178},[4179,4181,4185,4191,4195],{"text":4180,"type":766},"We assigned the same ",{"text":773,"type":766,"marks":4182},[4183],{"type":776,"attrs":4184},{"class":7},{"text":4186,"type":766,"marks":4187},"8-round FightCamp workout",[4188],{"type":782,"attrs":4189},{"href":4190,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://joinfightcamp.com/workouts/burnout-workout-994/",{"text":787,"type":766,"marks":4192},[4193],{"type":776,"attrs":4194},{"class":7},{"text":4196,"type":766},"to participants to complete for 5 out of 7 days during the course of the study.",{"type":761,"attrs":4198,"content":4199},{"level":863},[4200],{"text":4201,"type":766},"Age Range",{"type":768,"content":4203},[4204],{"text":4205,"type":766},"We selected FightCamp participants between the ages of 30-39. This represents the median age of our customer base which would allow our findings to be relevant for the largest cohort of people. [The percentage of people between 30-39 is roughly 50% of all users].",{"type":761,"attrs":4207,"content":4208},{"level":863},[4209],{"text":4210,"type":766},"Gender",{"type":768,"content":4212},[4213],{"text":4214,"type":766},"We selected 7 females and 7 males to participate. This way we had a broad enough sample from which to extract data on calories burned boxing.",{"type":761,"attrs":4216,"content":4217},{"level":863},[4218],{"text":4219,"type":766},"Experience/Athleticism",{"type":768,"content":4221},[4222],{"text":4223,"type":766},"We sourced candidates who reported working out at least twice a week using FightCamp. Because participants would be completing a rigorous regimen for our case study, we wanted to ensure they were familiar with FightCamp workouts and would be able to make it through 5 days of workouts with 2 rest days.",{"type":761,"attrs":4225,"content":4226},{"level":863},[4227],{"text":4228,"type":766},"Number of Active vs. Rest Days",{"type":768,"content":4230},[4231],{"text":4232,"type":766},"Participants had to complete the same workout for 5 days out of 7. We did not mandate the exact days that participants had to complete the workouts, but requested that they pre-select their 2 rest days ahead of time. This would allow time for recovery and any prior commitments. Participants also had to agree not to partake in any other exercise program or workouts during the course of the study.",{"type":761,"attrs":4234,"content":4235},{"level":863},[4236],{"text":4237,"type":766},"Time of Day",{"type":768,"content":4239},[4240],{"text":4241,"type":766},"Participants had to complete their workouts before 12pm in their respective time zones. This was to ensure that participants would be as “fresh” as possible. Additionally, most of our users workout in the morning, and it served as motivation for participants to complete the workouts each day.",{"type":761,"attrs":4243,"content":4244},{"level":863},[4245],{"text":4246,"type":766},"Tracking Devices",{"type":768,"content":4248},[4249],{"text":4250,"type":766},"In order to measure the number of calories burned, PT benefits, and the average and maximum heart rates of participants, we used heart rate monitors. All participants used the FightCamp punch trackers to record the number of punches thrown and their output (link to output calculation or footnote on what that refers to). We had participants use chest strap monitors instead of wrist monitors as we wanted to get the most accurate data. Ten participants used Wahoo devices to track their heart rates and calories burned, three participants used MyZone, and one participant used a Garmin chest strap.",{"type":768,"content":4252},[4253],{"text":4254,"type":766},"The following were variable factors that we did not specifically control:",{"type":761,"attrs":4256,"content":4257},{"level":863},[4258],{"text":4259,"type":766},"Height",{"type":768,"content":4261},[4262],{"text":4263,"type":766},"We did not collect the heights of our participants prior to their selection.",{"type":761,"attrs":4265,"content":4266},{"level":863},[4267],{"text":4268,"type":766},"Weight",{"type":768,"content":4270},[4271],{"text":4272,"type":766},"We did not collect the weights of our participants prior to their selection, thus we did not control this factor in our study.",{"type":761,"attrs":4274,"content":4275},{"level":863},[4276],{"text":433,"type":766},{"type":768,"content":4278},[4279],{"text":4280,"type":766},"We did not conduct any research or dictate the diets and nutrition of the participants. We recommended that they follow proper nutrition guidelines pre- and post- workout to ensure that they were adequately hydrated and nourished to perform the workouts, but did not control the number of calories consumed per day.",{"type":761,"attrs":4282,"content":4283},{"level":863},[4284],{"text":4285,"type":766},"Adherence to Protocol",{"type":768,"content":4287},[4288],{"text":4289,"type":766},"We did not have any way to ensure that participants were correctly attaching their monitoring devices nor correctly wearing them. We requested that they practice strapping on their heart rate monitors and familiarize themselves with the devices prior to starting the program.",{"type":761,"attrs":4291,"content":4292},{"level":763},[4293],{"text":4176,"type":766},{"type":768,"content":4295},[4296],{"text":4297,"type":766,"marks":4298},"8-Round Burnout Workout with Tommy Duquette",[4299],{"type":782,"attrs":4300},{"href":4190,"uuid":48,"anchor":48,"target":785,"linktype":48},{"type":761,"attrs":4302,"content":4303},{"level":763},[4304],{"text":4305,"type":766},"Participant Information",{"type":768,"content":4307},[4308],{"text":4309,"type":766},"We selected participants between the ages of 30 and 39, who did not report any injuries, and who work out two or more times per week with FightCamp.",{"type":800,"attrs":4311},{"id":4312,"body":4313},"a63526c5-ce22-4a59-a895-98499444ef09",[4314],{"url":4315,"_uid":4317,"image":4318,"component":810,"copyright_details":4322},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"story","i-fe75b0b0-d6a8-4538-b7f6-c7c3f3b195ce",{"id":4319,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4321,"copyright":7,"fieldtype":50},3435428,"FightCamp - Woman Burning Calories Boxing","https://a.storyblok.com/f/115220/1247x700/85c8ce51e4/case-study-participant-age-range.jpeg",[],{"type":800,"attrs":4324},{"id":4312,"body":4325},[4326],{"url":4327,"_uid":4328,"image":4329,"component":810,"copyright_details":4332},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-1418f7e9-1a9d-4009-8fe9-bba99f060f1e",{"id":4330,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4331,"copyright":7,"fieldtype":50},3435462,"https://a.storyblok.com/f/115220/1244x700/468f7fe6aa/case-study-participant-height.jpeg",[],{"type":800,"attrs":4334},{"id":4312,"body":4335},[4336],{"url":4337,"_uid":4338,"image":4339,"component":810,"copyright_details":4342},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-303df8b8-ce57-4f2f-8be5-fefe1e1da40e",{"id":4340,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4341,"copyright":7,"fieldtype":50},3435466,"https://a.storyblok.com/f/115220/1246x700/970229d8ab/case-study-participant-weight.jpeg",[],{"type":761,"attrs":4344,"content":4345},{"level":763},[4346],{"text":4347,"type":766},"How do heart monitors calculate calories burned?",{"type":768,"content":4349},[4350,4352,4356,4357,4361,4362,4366,4370],{"text":4351,"type":766},"Every heart rate monitor uses a slightly different formula in order to calculate the number of calories burned. These formulas take into account certain constants (Gross Metabolic Rate), gender, heart rate, age, weight, and height. For more specific details, please reference information for the applicable tracking device used. (",{"text":4136,"type":766,"marks":4353},[4354],{"type":782,"attrs":4355},{"href":4140,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":773,"type":766},{"text":773,"type":766,"marks":4358},[4359],{"type":776,"attrs":4360},{"class":7},{"text":4146,"type":766},{"text":773,"type":766,"marks":4363},[4364],{"type":776,"attrs":4365},{"class":7},{"text":4152,"type":766,"marks":4367},[4368],{"type":782,"attrs":4369},{"href":4156,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":4371,"type":766},")",{"type":761,"attrs":4373,"content":4374},{"level":763},[4375],{"text":4376,"type":766},"Data",{"type":768,"content":4378},[4379],{"text":4380,"type":766},"In order to collect data, we requested that participants take a screenshot of their workout data and text it to us each day. This would include data from their calorie and heart rate tracking devices as well as data from their punch trackers. Here is a sample:",{"type":800,"attrs":4382},{"id":4312,"body":4383},[4384],{"url":4385,"_uid":4386,"image":4387,"component":810,"copyright_details":4390},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-3bb98160-a6e0-400e-80be-867793c7e08f",{"id":4388,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4389,"copyright":7,"fieldtype":50},3435613,"https://a.storyblok.com/f/115220/1252x700/1d55a4d48f/case-study-workout-data-tracking.jpeg",[],{"type":768,"content":4392},[4393],{"text":4394,"type":766},"Diving further into the data collected, we calculated the average values for the number of calories burned, punches thrown, output, average heart rate, and maximum heart rate for participants for each day. We calculated these for the entire group as a whole as well as males and females separately to distinguish between genders.",{"type":761,"attrs":4396,"content":4397},{"level":763},[4398],{"text":4399,"type":766},"Calories Burned",{"type":800,"attrs":4401},{"id":4312,"body":4402},[4403],{"url":4404,"_uid":4405,"image":4406,"component":810,"copyright_details":4409},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-a39ebda1-806f-4bdd-9cee-5f4e65664e25",{"id":4407,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4408,"copyright":7,"fieldtype":50},3436137,"https://a.storyblok.com/f/115220/1258x700/1554f1dd5b/case-study-average-calories-burned-by-day.jpeg",[],{"type":925,"content":4411},[4412,4417,4422,4427,4432,4437],{"type":928,"content":4413},[4414],{"type":768,"content":4415},[4416],{"text":4091,"type":766},{"type":928,"content":4418},[4419],{"type":768,"content":4420},[4421],{"text":4097,"type":766},{"type":928,"content":4423},[4424],{"type":768,"content":4425},[4426],{"text":4103,"type":766},{"type":928,"content":4428},[4429],{"type":768,"content":4430},[4431],{"text":4109,"type":766},{"type":928,"content":4433},[4434],{"type":768,"content":4435},[4436],{"text":4115,"type":766},{"type":928,"content":4438},[4439],{"type":768,"content":4440},[4441],{"text":4121,"type":766},{"type":761,"attrs":4443,"content":4444},{"level":763},[4445],{"text":4446,"type":766},"Punches Thrown",{"type":800,"attrs":4448},{"id":4312,"body":4449},[4450],{"url":4451,"_uid":4452,"image":4453,"component":810,"copyright_details":4456},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-3bad777e-5879-41fc-a36a-dd878e674588",{"id":4454,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4455,"copyright":7,"fieldtype":50},3436176,"https://a.storyblok.com/f/115220/1252x700/892a51463f/case-study-average-punches-thrown-by-day.jpeg",[],{"type":925,"content":4458},[4459,4465,4471,4477,4483,4489],{"type":928,"content":4460},[4461],{"type":768,"content":4462},[4463],{"text":4464,"type":766},"The average number of punches thrown during the workout was 2836",{"type":928,"content":4466},[4467],{"type":768,"content":4468},[4469],{"text":4470,"type":766},"Females threw approximately 6% more punches than males",{"type":928,"content":4472},[4473],{"type":768,"content":4474},[4475],{"text":4476,"type":766},"Males threw an average of 2746 punches during the workout",{"type":928,"content":4478},[4479],{"type":768,"content":4480},[4481],{"text":4482,"type":766},"Females threw an average of 2926 punches during the workout",{"type":928,"content":4484},[4485],{"type":768,"content":4486},[4487],{"text":4488,"type":766},"On average, males threw between 2603 and 2892 punches during the workout",{"type":928,"content":4490},[4491],{"type":768,"content":4492},[4493],{"text":4494,"type":766},"On average, females threw between 2675 and 3118 punches during the workout",{"type":761,"attrs":4496,"content":4497},{"level":763},[4498],{"text":4499,"type":766},"Output*",{"type":800,"attrs":4501},{"id":4312,"body":4502},[4503],{"url":4504,"_uid":4505,"image":4506,"component":810,"copyright_details":4509},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-80bca2a7-2fa9-4e70-9b28-e237b40e04a0",{"id":4507,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4508,"copyright":7,"fieldtype":50},3436184,"https://a.storyblok.com/f/115220/1232x700/d3d63a5e13/case-study-average-output-by-day.jpeg",[],{"type":925,"content":4511},[4512,4518,4524,4530,4536,4542],{"type":928,"content":4513},[4514],{"type":768,"content":4515},[4516],{"text":4517,"type":766},"The average output of participants for the workout was 429",{"type":928,"content":4519},[4520],{"type":768,"content":4521},[4522],{"text":4523,"type":766},"Males had a higher output than females, approximately 20% higher (18%)",{"type":928,"content":4525},[4526],{"type":768,"content":4527},[4528],{"text":4529,"type":766},"The average output of our male participants for the workout was 472",{"type":928,"content":4531},[4532],{"type":768,"content":4533},[4534],{"text":4535,"type":766},"The average output of our female participants for the workout was 385",{"type":928,"content":4537},[4538],{"type":768,"content":4539},[4540],{"text":4541,"type":766},"On average, male output ranged from 442 to 498",{"type":928,"content":4543},[4544],{"type":768,"content":4545},[4546],{"text":4547,"type":766},"On average, female output ranged from 371 to 392",{"type":768,"content":4549},[4550,4552,4553,4555,4556,4558,4559],{"text":4551,"type":766},"*Output is calculated based on the total measure of max velocity, quickness and volume of punches thrown in a workout. It increases in the following ways:",{"type":798},{"text":4554,"type":766},"- Higher Max Velocities = Higher Output",{"type":798},{"text":4557,"type":766},"- Quicker Punches (short time of starting and stopping the motion) = Higher Output",{"type":798},{"text":4560,"type":766},"- Higher Volume = Higher Output",{"type":761,"attrs":4562,"content":4563},{"level":763},[4564],{"text":4565,"type":766},"Average Heart Rate",{"type":800,"attrs":4567},{"id":4312,"body":4568},[4569],{"url":4570,"_uid":4571,"image":4572,"component":810,"copyright_details":4575},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-60ebb5d6-f159-42d0-be20-eba35f4c6a06",{"id":4573,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4574,"copyright":7,"fieldtype":50},3436191,"https://a.storyblok.com/f/115220/1244x700/712ddf1369/case-study-average-heart-rate.jpeg",[],{"type":925,"content":4577},[4578,4584],{"type":928,"content":4579},[4580],{"type":768,"content":4581},[4582],{"text":4583,"type":766},"For the most part, the average heart rates recorded were consistent across both genders at 145",{"type":928,"content":4585},[4586],{"type":768,"content":4587},[4588],{"text":4589,"type":766},"On average, participants’ average heart rates ranged from 139 to 147",{"type":761,"attrs":4591,"content":4592},{"level":763},[4593],{"text":4594,"type":766},"Maximum Heart Rate",{"type":800,"attrs":4596},{"id":4312,"body":4597},[4598],{"url":4599,"_uid":4600,"image":4601,"component":810,"copyright_details":4604},{"id":7,"url":7,"linktype":4316,"fieldtype":14,"cached_url":7},"i-8db631b2-ff0b-47c0-a726-2c8d8712c277",{"id":4602,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4603,"copyright":7,"fieldtype":50},3436207,"https://a.storyblok.com/f/115220/1244x700/135b0de3a2/case-study-average-maximum-heart-rate-by-day.jpeg",[],{"type":925,"content":4606},[4607,4613],{"type":928,"content":4608},[4609],{"type":768,"content":4610},[4611],{"text":4612,"type":766},"For the most part, the maximum heart rates recorded were consistent across both genders at 180",{"type":928,"content":4614},[4615],{"type":768,"content":4616},[4617],{"text":4618,"type":766},"On average, participants’ maximum heart rates ranged from 173 to 184",{"type":768,"content":4620},[4621],{"text":4622,"type":766},"We condensed the data into 5 days to show the “active days” and eliminated the individual “rest days” that the participants chose at random. This way, for each of the days, we had the data from all 14 participants.",{"type":761,"attrs":4624,"content":4625},{"level":763},[4626],{"text":4627,"type":766},"Findings/Takeaways/Conclusions",{"type":768,"content":4629},[4630],{"text":4631,"type":766},"Our participant sample is not large enough to fully make a conclusive statement about the number of calories burning boxing, however, we are able to generalize some of the results.",{"type":925,"content":4633},[4634,4640],{"type":928,"content":4635},[4636],{"type":768,"content":4637},[4638],{"text":4639,"type":766},"In general, Output seems to have a greater correlation with the number of calories burned that Punches Thrown. This is likely due to the fact that Output is calculated taking into account factors such as resistance and power, whereas Punches Thrown does not.",{"type":928,"content":4641},[4642],{"type":768,"content":4643},[4644],{"text":4645,"type":766},"Although females consistently threw more punches than males, their Output was less. This could be part of the reason that the number of calories burned for males is higher. Other factors do come into consideration, such as weight, height, and heart rate, but it appears that the punches that males threw had more power and resistance, as a result of more energy being expended per punch.",{"type":761,"attrs":4647,"content":4648},{"level":763},[4649],{"text":4650,"type":766},"Wrapping It Up",{"type":768,"content":4652},[4653],{"text":4654,"type":766},"Boxing is an extremely effective workout in terms of the number of calories burned boxing in a 30-minute session. Even more so, this study shows that people are able to box at home without the need for a gym or professional trainer in order to reap the PT benefits of a boxing workout.",{"type":768,"content":4656},[4657,4659,4663,4668,4672],{"text":4658,"type":766},"Our participants were all experienced FightCamp users and reported that they worked out 2 or more times per week using FightCamp. The experience level of a participant would also factor into the number of calories burned boxing, as would the intensity of the workout. In general, this is a typical ",{"text":773,"type":766,"marks":4660},[4661],{"type":776,"attrs":4662},{"class":7},{"text":4664,"type":766,"marks":4665},"8-round 30-minute boxing workout",[4666],{"type":782,"attrs":4667},{"href":4190,"uuid":48,"anchor":48,"target":785,"linktype":48},{"text":787,"type":766,"marks":4669},[4670],{"type":776,"attrs":4671},{"class":7},{"text":4673,"type":766},"that is accessible to all levels.",{"type":768,"content":4675},[4676,4678,4682,4687,4691],{"text":4677,"type":766},"If you are still wondering how many calories do you burn boxing and looking for a full-body calorie burning workout then check it out and see for yourself with ",{"text":773,"type":766,"marks":4679},[4680],{"type":776,"attrs":4681},{"class":7},{"text":886,"type":766,"marks":4683},[4684],{"type":782,"attrs":4685},{"href":4686,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=",{"text":787,"type":766,"marks":4688},[4689],{"type":776,"attrs":4690},{"class":7},{"text":1176,"type":766},{"type":761,"attrs":4693,"content":4694},{"level":763},[4695],{"text":1258,"type":766},{"type":768,"content":4697},[4698,4700,4705],{"text":4699,"type":766},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":886,"type":766,"marks":4701},[4702],{"type":782,"attrs":4703},{"href":4704,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":4706,"type":766}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"type":761,"attrs":4708,"content":4709},{"level":863},[4710],{"text":1283,"type":766},{"type":768,"content":4712},[4713,4717,4718,4722,4723,4729,4730,4736,4737],{"text":3966,"type":766,"marks":4714},[4715],{"type":782,"attrs":4716},{"href":3970,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":798},{"text":3973,"type":766,"marks":4719},[4720],{"type":782,"attrs":4721},{"href":3977,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":798},{"text":4724,"type":766,"marks":4725},"FREE 15-Minute At-Home Kickboxing Workout [Infographic]",[4726],{"type":782,"attrs":4727},{"href":4728,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/free-15-minute-at-home-kickboxing-workout-infographic",{"type":798},{"text":4731,"type":766,"marks":4732},"How to Start Your FightCamp Workout: Tips & Tricks",[4733],{"type":782,"attrs":4734},{"href":4735,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-your-fightcamp-workout-tips-tricks",{"type":798},{"text":4738,"type":766,"marks":4739},"How To Box At Any Age",[4740],{"type":782,"attrs":4741},{"href":4742,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-box-at-any-age",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":4744,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":4749,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":4750,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":4745,"component":118,"meta_info":4746,"meta_title":7,"block_image":4747,"cover_image":4748,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2021-04-29 00:00",{"_uid":4753,"title":4754,"plugin":43,"description":4755},"22387935-adba-4d66-8da9-162c00056c05","Calories Burned Boxing - Case Study | FightCamp","How many calories does boxing burn? We analyzed data from 14 FightCamp participants to determine the exact calories burned boxing for 30 minutes.",{"id":4757,"alt":4320,"name":7,"focus":48,"title":4320,"filename":4758,"copyright":7,"fieldtype":50},3435416,"https://a.storyblok.com/f/115220/2400x990/6103ff1152/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study.jpeg","To determine how many calories are burned during a 30-minute boxing workout, we analyzed data from 14 FightCamp participants. Here’s what we found.",[],[],"how-many-calories-do-you-burn-boxing-a-fightcamp-case-study","blogs/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",-2300,[],"fdd519f4-e5b5-49c6-b240-2bac565d211e","2021-04-29T08:28:00.000Z",[],{"name":4770,"created_at":4771,"published_at":4772,"updated_at":4773,"id":4774,"uuid":4775,"content":4776,"slug":4984,"full_slug":4985,"sort_by_date":48,"position":4986,"tag_list":4987,"is_startpage":9,"parent_id":1343,"meta_data":48,"group_id":4988,"first_published_at":4989,"release_id":48,"lang":60,"path":1346,"alternates":4990,"default_full_slug":48,"translated_slugs":48},"Why Boxing is a Good Way to Get in Amazing Shape","2021-11-23T09:20:44.714Z","2022-09-26T19:56:04.483Z","2022-09-26T19:56:04.513Z",87438938,"f2c2666d-73d3-4c9b-99e9-c54ace9682f1",{"_uid":4777,"faqs":4778,"title":4770,"topic":4807,"author":4822,"content":4827,"category":4964,"schedule":4972,"component":1170,"meta_info":4973,"cover_image":4977,"description":4981,"contributors":4982,"email_capture":4983},"6277c30b-7f2f-42a1-aa1e-fb7914ed6d00",[4779,4783,4787,4791,4795,4799,4803],{"_uid":4780,"answer":4781,"question":4782,"component":696},"1d6819e0-c540-42bf-9753-eac72b20acca","There are countless athletes, Olympians, celebrities, and weekend warriors who added boxing into their workout repertoire – and that’s not by chance or because it’s a trendy workout. Instead, it’s because boxing gets your body in amazing shape.\n\nAnd here’s why…Boxing workouts use your entire body.","Why does training like a boxer get you in shape?",{"_uid":4784,"answer":4785,"question":4786,"component":696},"e5816985-8cfe-4144-b7c3-24166fb3bbaa","Absolutely! While most see boxing primarily as an upper body strength workout, there is no doubt that boxing is much more, and the benefits go far beyond building strong arms.\n\nUsing proper boxing techniques when engaging in a boxing fitness workout requires muscles throughout your entire body. You must rely on your core strength, leg strength, balance, and endurance. From throwing a cross and ensuring a proper hip turn, to slipping using your core and ducking using your legs, you have to use both large and small muscle groups all over the body.","Does boxing build muscle?",{"_uid":4788,"answer":4789,"question":4790,"component":696},"2a65ee31-60a4-411b-89b0-484477a1c166","Boxers have to use their legs to propel their punches. Boxing and boxing workouts require strong quads and calves. Ultimately, your power comes from the ground and the only body parts touching the ground should be your feet. Your legs are connected to your feet and much of the energy thrown in a punch has to come from the legs through a pivot or rotation.\n\nWhen you’re in a boxer’s bounce, you are light on your feet and have to keep your weight on the balls of your feet. You use your calf muscles to move your body, make quick pivots to change angles, and use your leg power to maintain balance. Without strong legs, your boxing technique will have less force and your punch power will not reach its full potential.","Do boxers workout their legs?",{"_uid":4792,"answer":4793,"question":4794,"component":696},"07269e73-b7a1-46c6-883c-41aa4f5d560d","Ultimately, your core is the set of back, hip, and abdominal muscles that hold your body together and serve as the central point that allows your muscles to work together. That’s why it’s referred to as your “core.” While your arms and legs have their own power, your core is where that power is combined and pushed through in a strike or a powerful movement. Strengthening your core muscles helps with stability, balance, and control. Boxing drills that include defensive moves such as blocks, rolls, and slips all work your core as you move your entire body to simulate avoiding punches.\n\nWhen you train like a boxer, you focus on strengthening your core even when you are working off-the-bag. Exercises such as bicycle crunches, planks (and plank variations), and sit-up twist variations are all foundational movements in a boxer’s training regimen.","Can boxing workouts strengthen your core?",{"_uid":4796,"answer":4797,"question":4798,"component":696},"c708f53d-53b0-4732-a793-34c2911a9032","While a boxer’s arm is the delivery of the power, usually a boxer’s shoulders will fatigue before their actual arm gets tired of punching. Since the shoulder muscles are a smaller muscle group and more challenging to strengthen, boxing workouts often include shoulder strengthening exercises that do not bulk the shoulder, but instead create lean, defined muscles. This muscle strength contributes to overall endurance and will allow your punches to maintain proper technique over time even as you gain strength.","Do boxers have strong shoulders?",{"_uid":4800,"answer":4801,"question":4802,"component":696},"45a11a65-4d72-4506-8c99-4465a5ad21ae","Even though you don’t often see boxers running around the ring as if they’re training for a marathon, boxers must maintain a high level of cardiovascular fitness and be able to withstand 4-12 rounds in “fight mode”. These rounds require you to use power and bursts of energy for striking, as well as movement, to take hits and avoid being hit.\n\nIn a boxing fitness workout, you have to keep your energy and movement throughout entire rounds. These rounds can last two to three minutes with brief rest periods. You will quickly build your cardio strength and endurance. Eventually, you will work your way up to enduring 10-12 three-minute rounds which will help you get into better shape. As your endurance improves, you will be able to work harder within the rounds and maintain your technique without premature muscle fatigue. Overall, this will elevate the level of your workout and continue pushing you to get stronger and increase punching accuracy.","Does boxing build endurance?",{"_uid":4804,"answer":4805,"question":4806,"component":696},"d31b5b5d-d2ca-43fa-b2aa-2c6b853e0e93","Because of the all-encompassing workout boxing provides, most athletes who train like boxers use the workout as cross training to help them prepare for their primary sport. Almost all competitive athletes can benefit from improved leg, core, and arm strength, as well as more controlled movements, better reaction time, and learning to channel the body’s power into a strong burst or movement.","Is boxing good for cross training?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":4808,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":4820,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":4821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":4809,"component":39,"meta_info":4817,"block_image":4818,"cover_image":4819,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4810,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4815,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4811,"component":118,"meta_info":4812,"meta_title":7,"block_image":4813,"cover_image":4814,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":4823,"slug":673,"full_slug":674,"sort_by_date":48,"position":227,"tag_list":4825,"is_startpage":9,"parent_id":676,"meta_data":48,"group_id":677,"first_published_at":678,"release_id":48,"lang":60,"path":48,"alternates":4826,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":4824,"component":670,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":671,"social_link_instagram":672,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":758,"content":4828},[4829,4834,4838,4847,4851,4856,4860,4864,4869,4873,4877,4882,4886,4890,4895,4899,4904,4908,4912,4917,4921,4925,4929,4938,4942],{"type":761,"attrs":4830,"content":4831},{"level":763},[4832],{"text":4833,"type":766},"How to Get a Boxer's Body",{"type":768,"content":4835},[4836],{"text":4837,"type":766},"There are countless athletes, Olympians, celebrities, and weekend warriors who added boxing into their workout repertoire – and that’s not by chance or because it’s a trendy workout. Instead, it’s because boxing gets your body in amazing shape.",{"type":768,"content":4839},[4840,4842],{"text":4841,"type":766},"And here’s why…",{"text":4843,"type":766,"marks":4844},"Boxing workouts use your entire body.",[4845],{"type":4846},"bold",{"type":768,"content":4848},[4849],{"text":4850,"type":766},"We'll cover all the benefits of boxing for getting in shape and how you can get a boxer body. ",{"type":761,"attrs":4852,"content":4853},{"level":763},[4854],{"text":4855,"type":766},"Does Boxing Build Muscle?",{"type":768,"content":4857},[4858],{"text":4859,"type":766},"Absolutely! While most see boxing primarily as an upper body strength workout, there is no doubt that boxing is much more, and the benefits go far beyond building strong arms.",{"type":768,"content":4861},[4862],{"text":4863,"type":766},"Using proper boxing techniques when engaging in a boxing fitness workout requires muscles throughout your entire body. You must rely on your core strength, leg strength, balance, and endurance. From throwing a cross and ensuring a proper hip turn, to slipping using your core and ducking using your legs, you have to use both large and small muscle groups all over the body.",{"type":761,"attrs":4865,"content":4866},{"level":763},[4867],{"text":4868,"type":766},"Do Boxers Workout Their Legs?",{"type":768,"content":4870},[4871],{"text":4872,"type":766},"Boxers have to use their legs to propel their punches. Boxing and boxing workouts require strong quads and calves. Ultimately, your power comes from the ground and the only body parts touching the ground should be your feet. Your legs are connected to your feet and much of the energy thrown in a punch has to come from the legs through a pivot or rotation.",{"type":768,"content":4874},[4875],{"text":4876,"type":766},"When you’re in a boxer’s bounce, you are light on your feet and have to keep your weight on the balls of your feet. You use your calf muscles to move your body, make quick pivots to change angles, and use your leg power to maintain balance. Without strong legs, your boxing technique will have less force and your punch power will not reach its full potential.",{"type":761,"attrs":4878,"content":4879},{"level":763},[4880],{"text":4881,"type":766},"Can Boxing Workouts Strengthen Your Core?",{"type":768,"content":4883},[4884],{"text":4885,"type":766},"Ultimately, your core is the set of back, hip, and abdominal muscles that hold your body together and serve as the central point that allows your muscles to work together. That’s why it’s referred to as your “core.” While your arms and legs have their own power, your core is where that power is combined and pushed through in a strike or a powerful movement. Strengthening your core muscles helps with stability, balance, and control. Boxing drills that include defensive moves such as blocks, rolls, and slips all work your core as you move your entire body to simulate avoiding punches.",{"type":768,"content":4887},[4888],{"text":4889,"type":766},"When you train like a boxer, you focus on strengthening your core even when you are working off-the-bag. Exercises such as bicycle crunches, planks (and plank variations), and sit-up twist variations are all foundational movements in a boxer’s training regimen.",{"type":761,"attrs":4891,"content":4892},{"level":763},[4893],{"text":4894,"type":766},"Do Boxers Have Strong Shoulders?",{"type":768,"content":4896},[4897],{"text":4898,"type":766},"While a boxer’s arm is the delivery of the power, usually a boxer’s shoulders will fatigue before their actual arm gets tired of punching. Since the shoulder muscles are a smaller muscle group and more challenging to strengthen, boxing workouts often include shoulder strengthening exercises that do not bulk the shoulder but instead create lean defined muscles. This muscle strength contributes to overall endurance and will allow your punches to maintain proper technique over time even as you gain strength.",{"type":761,"attrs":4900,"content":4901},{"level":763},[4902],{"text":4903,"type":766},"Does Boxing Build Endurance?",{"type":768,"content":4905},[4906],{"text":4907,"type":766},"Even though you don’t often see boxers running around the ring as if they’re training for a marathon, boxers must maintain a high level of cardiovascular fitness and be able to withstand 4-12 rounds in “fight mode”. These rounds require you to use power and bursts of energy for striking, as well as movement, to take hits and avoid being hit.",{"type":768,"content":4909},[4910],{"text":4911,"type":766},"In a boxing fitness workout, you have to keep your energy and movement throughout entire rounds. These rounds can last two to three minutes with brief rest periods. You will quickly build your cardio strength and endurance. Eventually, you will work your way up to enduring 10-12 three-minute rounds which will help you get into better shape. As your endurance improves, you will be able to work harder within the rounds and maintain your technique without premature muscle fatigue. Overall, this will elevate the level of your workout and continue pushing you to get stronger and increase punching accuracy.",{"type":761,"attrs":4913,"content":4914},{"level":763},[4915],{"text":4916,"type":766},"Is Boxing Good For Cross Training?",{"type":768,"content":4918},[4919],{"text":4920,"type":766},"Because of the all-encompassing workout boxing provides most athletes who train like boxers use the workout as cross training to help them prepare for their primary sport. Almost all competitive athletes can benefit from improved leg, core, and arm strength, as well as more controlled movements, better reaction time, and learning to channel the body’s power into a strong burst of movement.",{"type":768,"content":4922},[4923],{"text":4924,"type":766},"Although you may never get into a ring or have any desire to hit someone or be hit, using boxing drills and training techniques in your workouts can get you that boxing body transformation. It allows you to strengthen and define some of the smaller muscle groups that work to transfer your power throughout your body and fuel your performance to help you reach your optimal training level and boxer physique.",{"type":761,"attrs":4926,"content":4927},{"level":763},[4928],{"text":1258,"type":766},{"type":768,"content":4930},[4931,4933,4937],{"text":4932,"type":766},"Are you still wondering is boxing a good way to get in shape, then test it out for yourself. Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":886,"type":766,"marks":4934},[4935],{"type":782,"attrs":4936},{"href":4704,"uuid":48,"anchor":48,"target":785,"linktype":13},{"text":4706,"type":766},{"type":761,"attrs":4939,"content":4940},{"level":863},[4941],{"text":1283,"type":766},{"type":768,"content":4943},[4944,4950,4951,4957,4958],{"text":4945,"type":766,"marks":4946},"The COMPLETE Beginner’s Guide to Training Like a Boxer 🥊",[4947],{"type":782,"attrs":4948},{"href":4949,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide/",{"type":798},{"text":4952,"type":766,"marks":4953},"Five (5) At-Home Boxing Workouts for Beginners (Videos)",[4954],{"type":782,"attrs":4955},{"href":4956,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/five-5-at-home-boxing-workouts-for-beginners-videos/",{"type":798},{"text":4959,"type":766,"marks":4960},"What Equipment Do You Need to Start Boxing?",[4961],{"type":782,"attrs":4962},{"href":4963,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4965,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4970,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4966,"component":118,"meta_info":4967,"meta_title":7,"block_image":4968,"cover_image":4969,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-03-10 00:00",{"_uid":4974,"title":4975,"plugin":43,"description":4976},"6fd5e01a-9c94-4532-bf1b-698a5474bf8d","Boxer Body - Why Boxing Is A Good Way to Get in Shape | FightCamp","Is boxing a good way to get in shape? Learn about the boxer body & physique, and why countless athletes are adding boxing training to their workout routine.",{"id":4978,"alt":4979,"name":7,"focus":48,"title":4979,"filename":4980,"copyright":7,"fieldtype":50},3444150,"FightCamp - Boxing Training to Build Muscle & Get in Shape","https://a.storyblok.com/f/115220/4692x3128/9ccec7257f/why-training-like-a-boxer-gets-you-in-amazing-shape.jpeg","Why are athletes, Olympians, and weekend warriors adding boxing to their daily routines? Because BOXING as a workout gets your body in *AMAZING* shape.",[],[],"why-training-like-a-boxer-gets-you-in-amazing-shape","blogs/why-training-like-a-boxer-gets-you-in-amazing-shape",-2500,[],"48eca8ba-fe8a-40d2-add3-c59c4017bf45","2021-03-10T17:35:00.000Z",[],["Reactive",4992],{"name":4993,"created_at":4994,"published_at":4995,"updated_at":4996,"id":4997,"uuid":4998,"content":4999,"slug":4993,"full_slug":5032,"sort_by_date":48,"position":55,"tag_list":5033,"is_startpage":9,"parent_id":5034,"meta_data":48,"group_id":5035,"first_published_at":5036,"release_id":48,"lang":60,"path":5037,"alternates":5038,"default_full_slug":48,"translated_slugs":48},"topic-hub","2021-10-01T19:39:48.876Z","2021-12-08T00:45:02.764Z","2021-12-08T00:45:02.792Z",75402160,"9599619a-d422-4a03-9bcf-14f26f932235",{"_uid":5000,"component":5001,"meta_info":5002,"custom_content_list":5006},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":5003,"title":5004,"plugin":43,"description":5005},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[5007,5012,5017,5022],{"_uid":5008,"label":5009,"value":5010,"dev_id":5011,"component":766},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":5013,"label":5014,"value":5015,"dev_id":5016,"component":766},"3d23b024-cf35-4e19-be87-0838f927fdc9","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","hub.topic.email.description",{"_uid":5018,"label":5019,"value":5020,"dev_id":5021,"component":766},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":5023,"link":5024,"image":5025,"label":5029,"dev_id":5030,"component":5031},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":5026,"alt":5027,"name":7,"focus":48,"title":5027,"filename":5028,"copyright":7,"fieldtype":50},3337732,"Explore FightCamp Packages - Punching Bag","https://a.storyblok.com/f/115220/600x500/e2f8a30792/20211118_fc_blog_ads_600x500.png","Small Ad","hub.topic.ad.small_1","image","pages/topic-hub",[],75402157,"29eecad4-058f-4f4a-9f16-5d2598d9aadd","2021-11-10T18:41:46.807Z","t/boxing",[],1785892944451]