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In this blog, we will break down how to throw the 6 foundational body punches on the heavy bag.\n\nThe key to an effective body punch is dropping down below your opponent’s fists and striking near the level of their core organs. This ensures that you deliver a powerful strike without putting your own face or body in the line of fire. Remember, one of your top responsibilities in combat sports is to protect yourself at all times!\n\nWhen we’re boxing at home on the heavy bag, we don’t have markers like rib cages or belly buttons, so we want to aim just below the FightCamp logo.","Is knowing how to punch to the body important for kickboxing?","faq_schema",{"_uid":740,"answer":741,"question":742,"component":738},"4536d0f5-0a4d-426d-9157-be5ba6c42caa","The same shorthand number system that we use to talk about strikes to the head applies when talking about strikes to the body, but when we talk about body punches, we usually denote them by adding a B. For instance, the 1 (Jab to the head) becomes the 1B (Jab to the body).","How to throw body punches in boxing?",{"_uid":744,"answer":745,"question":746,"component":738},"039fcb06-5f54-476d-ae29-1fafb839e131","-Push off your back leg and transfer the weight forward\n-Get low and try to land your punch underneath the lower line of the FightCamp logo on the body (visualize the soft spot of an opponent’s torso)\n-Fully extend your arm when you punch","How to throw a Jab to the body?",{"_uid":748,"answer":749,"question":750,"component":738},"c3f89648-a6cd-4e35-9f57-41ad8720ac3b","-Shift your weight from back to front and get low\n-Grip the floor with your back foot, bend your knee into a lunge movement\n-As you extend your punch, pivot on your rear foot, and engage your glute and your quad\n-Don’t forget to keep your lead hand high to protect your face!","How to throw a Cross to the body?",{"_uid":752,"answer":753,"question":754,"component":738},"bc1b5fe6-0c64-4bfd-a305-8250a0a18fc7","-Drop down into your lunge with your lead leg forward\n-Pivot on your lead foot and twist through your core\n-Keeping your elbow at a 90-degree angle to the bag, throw your lead hook to the body","How to throw a lead hook to the body?",{"_uid":756,"answer":757,"question":758,"component":738},"6f6ae4d6-3362-4c91-bdb3-b6b3a599c75c","-Drop into your lunge and pivot on your rear foot\n-Come around the bag to throw a rear hook","How to throw a rear hook to the body?",{"_uid":760,"answer":761,"question":762,"component":738},"484cc6d6-1b42-4e26-b59c-5092ea4497da","-Keeping your lead hand up to protect your face, pivot on your lead foot\n-Use your legs to drive power upwards and lift your fist to land right above the beltline with your palm facing the sky","How to throw a lead uppercut to the body?",{"_uid":764,"answer":765,"question":766,"component":738},"c150755f-e75a-4fb1-a27d-9c730de9a511","-Keeping your lead hand up to protect your face, pivot on your rear foot\n-Drive your rear fist into the body at a 45-degree upwards angle","How to throw a rear uppercut to the body?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":768,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":780,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":781,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":769,"component":39,"meta_info":777,"meta_title":164,"block_image":778,"cover_image":779,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":770,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":775,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":771,"component":118,"meta_info":772,"meta_title":7,"block_image":773,"cover_image":774,"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":783,"created_at":784,"published_at":785,"updated_at":786,"id":787,"uuid":788,"content":789,"slug":799,"full_slug":800,"sort_by_date":48,"position":86,"tag_list":801,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":803,"first_published_at":804,"release_id":48,"lang":60,"path":48,"alternates":805,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":790,"_uid":791,"name":783,"photo":792,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":797,"social_link_linkedin":7,"social_link_instagram":798,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. 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",{"type":868,"attrs":879,"content":881},{"level":880},3,[882],{"text":883,"type":814},"1B | Jab to the body",{"type":853,"attrs":885},{"id":855,"body":886},[887],{"url":888,"_uid":890,"image":891,"component":895,"copyright_details":896},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"story","i-b7dd2abd-98b5-4cbf-b4c6-588843c4cc73",{"id":892,"alt":893,"name":7,"focus":48,"title":893,"filename":894,"copyright":7,"fieldtype":50},5207417,"FightCamp - 1B | Jab to the body","https://a.storyblok.com/f/115220/1380x700/53960c9f2f/1b-jab-to-the-body.png","content_image",[],{"type":898,"content":899},"bullet_list",[900,907,913],{"type":901,"content":902},"list_item",[903],{"type":810,"content":904},[905],{"text":906,"type":814},"Push off your back leg and transfer the weight forward",{"type":901,"content":908},[909],{"type":810,"content":910},[911],{"text":912,"type":814},"Get low and try to land your punch underneath the lower line of the FightCamp logo on the body (visualize the soft spot of an opponent’s torso)",{"type":901,"content":914},[915],{"type":810,"content":916},[917],{"text":918,"type":814},"Fully extend your arm when you punch",{"type":868,"attrs":920,"content":921},{"level":880},[922],{"text":923,"type":814},"2B | Cross to the body",{"type":853,"attrs":925},{"id":855,"body":926},[927],{"url":928,"_uid":929,"image":930,"component":895,"copyright_details":934},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-6931814f-9bb1-4967-8098-ee22555e5802",{"id":931,"alt":932,"name":7,"focus":48,"title":932,"filename":933,"copyright":7,"fieldtype":50},5207416,"FightCamp - 2B | Cross to the body","https://a.storyblok.com/f/115220/1380x700/e90ad93fb5/2b-cross-to-the-body.png",[],{"type":898,"content":936},[937,943,949,955],{"type":901,"content":938},[939],{"type":810,"content":940},[941],{"text":942,"type":814},"Shift your weight from back to front and get low",{"type":901,"content":944},[945],{"type":810,"content":946},[947],{"text":948,"type":814},"Grip the floor with your back foot, bend your knee into a lunge movement",{"type":901,"content":950},[951],{"type":810,"content":952},[953],{"text":954,"type":814},"As you extend your punch, pivot on your rear foot, and engage your glute and your quad",{"type":901,"content":956},[957],{"type":810,"content":958},[959],{"text":960,"type":814},"Don’t forget to keep your lead hand high to protect your face!",{"type":868,"attrs":962,"content":963},{"level":880},[964],{"text":965,"type":814},"3B | Lead Hook to the body",{"type":853,"attrs":967},{"id":855,"body":968},[969],{"url":970,"_uid":971,"image":972,"component":895,"copyright_details":976},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-fe104fa0-e08e-4de5-b722-8edc8725d6d5",{"id":973,"alt":974,"name":7,"focus":48,"title":974,"filename":975,"copyright":7,"fieldtype":50},5207413,"FightCamp - 3B | Lead Hook to the body","https://a.storyblok.com/f/115220/1380x700/496adad5be/3b-lead-hook-to-the-body.png",[],{"type":898,"content":978},[979,985,991],{"type":901,"content":980},[981],{"type":810,"content":982},[983],{"text":984,"type":814},"Drop down into your lunge with your lead leg forward",{"type":901,"content":986},[987],{"type":810,"content":988},[989],{"text":990,"type":814},"Pivot on your lead foot and twist through your core ",{"type":901,"content":992},[993],{"type":810,"content":994},[995],{"text":996,"type":814},"Keeping your elbow at a 90-degree angle to the bag, throw your lead hook to the body",{"type":868,"attrs":998,"content":999},{"level":880},[1000],{"text":1001,"type":814},"4B | Rear Hook to the body",{"type":853,"attrs":1003},{"id":855,"body":1004},[1005],{"url":1006,"_uid":1007,"image":1008,"component":895,"copyright_details":1012},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-d32fd19c-16a6-4127-af6b-d1f6f2ff53a4",{"id":1009,"alt":1010,"name":7,"focus":48,"title":1010,"filename":1011,"copyright":7,"fieldtype":50},5207409,"FightCamp - 4B | Rear Hook to the body","https://a.storyblok.com/f/115220/1380x700/0af271cba2/4b-rear-hook-to-the-body.png",[],{"type":898,"content":1014},[1015,1021],{"type":901,"content":1016},[1017],{"type":810,"content":1018},[1019],{"text":1020,"type":814},"Drop into your lunge and pivot on your rear foot",{"type":901,"content":1022},[1023],{"type":810,"content":1024},[1025],{"text":1026,"type":814},"Come around the bag to throw a rear hook ",{"type":868,"attrs":1028,"content":1029},{"level":880},[1030],{"text":1031,"type":814},"5B | Lead Uppercut to the body",{"type":853,"attrs":1033},{"id":855,"body":1034},[1035],{"url":1036,"_uid":1037,"image":1038,"component":895,"copyright_details":1042},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-3251f5d0-7753-4db7-8779-27175e49835f",{"id":1039,"alt":1040,"name":7,"focus":48,"title":1040,"filename":1041,"copyright":7,"fieldtype":50},5207404,"FightCamp - 5B | Lead Uppercut to the body","https://a.storyblok.com/f/115220/1380x700/2e8b75d04a/5b-lead-uppercut-to-the-body.png",[],{"type":898,"content":1044},[1045,1051],{"type":901,"content":1046},[1047],{"type":810,"content":1048},[1049],{"text":1050,"type":814},"Keeping your lead hand up to protect your face, pivot on your lead foot",{"type":901,"content":1052},[1053],{"type":810,"content":1054},[1055],{"text":1056,"type":814},"Use your legs to drive power upwards and lift your fist to land right above the beltline with your palm facing the sky",{"type":868,"attrs":1058,"content":1059},{"level":880},[1060],{"text":1061,"type":814},"6B | Rear Uppercut to the body",{"type":853,"attrs":1063},{"id":855,"body":1064},[1065],{"url":1066,"_uid":1067,"image":1068,"component":895,"copyright_details":1072},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-b5fa6306-96e6-414b-ab52-bbe919fd37df",{"id":1069,"alt":1070,"name":7,"focus":48,"title":1070,"filename":1071,"copyright":7,"fieldtype":50},5207401,"FightCamp - 6B | Rear Uppercut to the body","https://a.storyblok.com/f/115220/1380x700/9a873d4e45/6b-rear-uppercut-to-the-body.png",[],{"type":898,"content":1074},[1075,1081],{"type":901,"content":1076},[1077],{"type":810,"content":1078},[1079],{"text":1080,"type":814},"Keeping your lead hand up to protect your face, pivot on your rear foot",{"type":901,"content":1082},[1083],{"type":810,"content":1084},[1085],{"text":1086,"type":814},"Drive your rear fist into the body at a 45-degree upwards angle",{"type":810,"content":1088},[1089,1091,1097],{"text":1090,"type":814},"Those are your 6 punches to the body! Whether you’re training in kickboxing or ",{"text":1092,"type":814,"marks":1093},"traditional boxing",[1094],{"type":830,"attrs":1095},{"href":1096,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{"text":1098,"type":814},", these strikes are great to incorporate into your workouts with a heavy bag, shadowboxing, partner work, or sparring. Remember – change levels, aim low, and strike clean. ",{"type":868,"attrs":1100,"content":1101},{"level":870},[1102],{"text":1103,"type":814},"Train Like a Fighter",{"type":810,"content":1105},[1106,1108,1114],{"text":1107,"type":814},"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":1109,"type":814,"marks":1110},"FightCamp",[1111],{"type":830,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1115,"type":814}," 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!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1117,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1122,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1118,"component":118,"meta_info":1119,"meta_title":7,"block_image":1120,"cover_image":1121,"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},[],[],"2022-10-20 00:00","article",{"_uid":1127,"title":1128,"plugin":43,"description":1129},"2bc23b02-1cfe-4795-9d18-6c40b3686845","How to Throw Body Punches in Kickboxing - Guide for Beginners","We’re breaking down how to properly throw punches to the body in boxing and kickboxing. A must read if you’re a beginner or want to fine tune your skills.",{"id":1131,"alt":1132,"name":7,"focus":48,"title":1132,"filename":1133,"copyright":7,"fieldtype":50},5207442,"FightCamp - The Beginners Guide to Throwing Body Punches for Kickboxing","https://a.storyblok.com/f/115220/2400x990/97c1e20673/beginners-guide-to-throwing-body-punches-for-kickboxing.png",[],"the-beginners-guide-to-throwing-body-punches-for-kickboxing","blogs/the-beginners-guide-to-throwing-body-punches-for-kickboxing",-4960,[1139],"featured",60887917,"0a75e0c1-9ff4-4272-b7c7-e220737346d9","training/{{story.slug}}",[],{"name":1145,"created_at":1146,"published_at":1147,"updated_at":1148,"id":1149,"uuid":1150,"content":1151,"slug":1749,"full_slug":1750,"sort_by_date":48,"position":1751,"tag_list":1752,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":1753,"first_published_at":1754,"release_id":48,"lang":60,"path":1142,"alternates":1755,"default_full_slug":48,"translated_slugs":48},"Roundhouse Kick Step By Step Guide | Beginner Kickboxing","2022-04-07T12:38:19.240Z","2022-09-26T19:52:53.162Z","2022-09-26T19:52:53.208Z",122429358,"8a62b98b-a9c5-4632-8a02-5d7781229653",{"_uid":1152,"faqs":1153,"title":1145,"topic":1198,"author":1213,"content":1218,"category":1733,"schedule":1741,"component":1125,"meta_info":1742,"cover_image":1745,"description":1744,"contributors":1748},"609e19e1-8beb-4911-8d08-c390ff68a4d3",[1154,1158,1162,1166,1170,1174,1178,1182,1186,1190,1194],{"_uid":1155,"answer":1156,"question":1157,"component":738},"a1e98f8c-2065-4b2c-93ea-a6c377fdccfe","Different MMA (Mixed Martial Arts) disciplines have certain moves or strikes that are considered staples in their respective sport. When it comes to kickboxing, that strike is the roundhouse kick. The roundhouse kick takes balance, coordination, timing, and both strength and flexibility to properly execute.\n\nToday, FightCamp Trainer Aaron Swenson is going over the basics of how to perform a roundhouse kick to the body. Once mastered, the roundhouse kick will become your next go-to kickboxing strike. From there, you can learn more advanced versions of the kick and keep your opponents guessing as to what’s coming next.\n\nHere is a simple breakdown of the roundhouse kick. Practice and nail these steps before checking out the advanced versions below.","The Roundhouse Kick Breakdown",{"_uid":1159,"answer":1160,"question":1161,"component":738},"574c87a4-e49c-442c-957b-4043a9f12ea6","- Assume your kickboxing stance\n- Make sure you are a little further than arm's length away from your target\n- When striking, make sure to always step across your target to maximize power","Roundhouse Kick Stance",{"_uid":1163,"answer":1164,"question":1165,"component":738},"91b6e279-1998-45de-a392-e1c683063ff9","To do a rear roundhouse kick, follow these steps:\n- Start by stepping at a 45-degree angle across your target with your lead leg\n- This allows your hips to fully open to generate the most power\n- Chamber (knee rises to hip height) your rear leg towards the center of your target\n- Be sure to rise up on the ball of your lead foot as you chamber to allow pivoting while kicking\n- This further allows hips to finish\n- Release the kick (strike)\n- Contact is made with the target using the instep and shin\n- Make sure your toe is plantar flexed when making contact","How do you do a rear roundhouse kick?",{"_uid":1167,"answer":1168,"question":1169,"component":738},"885ca72d-e0bc-4954-a63a-1b5cd27f1941","Here are some tips for doing a rear roundhouse kick:\n- While kicking, swing your rear arm from across your face back past your butt\n- This acts as a counterbalance for stability\n- Upon making contact\n- Lead foot heel should be facing your target\n- Rear foot should be plantar flexed to minimize injury","What are some tips for doing a rear roundhouse kick?",{"_uid":1171,"answer":1172,"question":1173,"component":738},"4305a421-0aad-4198-b472-e2e3a73d638a","To do a lead roundhouse kick, follow these steps:\n- Start by stepping at a 45-degree angle across your target with your rear leg\n- This allows your hips to fully open to generate the most power\n- Chamber (knee rises to hip height) your lead leg towards the center of your target\n- Be sure to rise up on the ball of your rear foot as you chamber to allow pivoting while kicking\n- This further allows hips to finish\n- Release the kick (strike)\n- Contact is made with the target using the instep and shin\n- Make sure your toe is plantar flexed when making contact","How do you do a lead roundhouse kick?",{"_uid":1175,"answer":1176,"question":1177,"component":738},"a6004c44-5e2b-4a19-8a8d-95003a111140","Here are some tips for doing a lead roundhouse kick:\n- While kicking, swing your lead arm from across your face back past your butt\n- This acts as a counterbalance for stability\n- Upon making contact\n- Rear foot heel should be facing your target\n- Lead foot should be plantar flexed to minimize injury","What are some tips for doing a lead roundhouse kick?",{"_uid":1179,"answer":1180,"question":1181,"component":738},"3e4edd81-8551-4930-8600-353b2ee7acf7","Now that you’ve mastered the basic lead and rear roundhouse kicks, check out these roundhouse variations to take your striking game to the next level: the hop kick and the switch kick.","What are advanced roundhouse kicks?",{"_uid":1183,"answer":1184,"question":1185,"component":738},"8ba6eb07-4f1d-4aeb-974f-33e8d3ef6d4c","The hop kick is a great alternative to the basic roundhouse kick that adds momentum, making it easier to execute.","What is a hop kick in kickboxing?",{"_uid":1187,"answer":1188,"question":1189,"component":738},"5530f24d-9dd5-4a55-a0c4-2f214c31d006","To do a hop kick, follow these steps:\n- Assume a kickboxing stance, slightly further than arm’s length away from your target\n- Start by lifting your rear foot off of the ground\n- This acts as a slight fake\n- Quickly place your foot back down onto the ground\n- Push-off your rear foot to gain momentum\n- Immediately begin to execute your rear roundhouse kick sequence","How do you do a hop kick?",{"_uid":1191,"answer":1192,"question":1193,"component":738},"acd7bf8c-f2ad-4667-8a44-5cbbe54dcaef","Another rhythm-timing kick, the switch kick is similar to a ball change in dancing, using momentum to generate a more powerful kick.","What is a switch kick?",{"_uid":1195,"answer":1196,"question":1197,"component":738},"c3a15910-acf1-4beb-827d-db2faa60a31a","To do a switch kick in kickboxing, follow these steps:\n- Begin by lifting your lead foot off of the ground\n- Hop switch off of your rear foot at a 45-degree angle across your target\n- Rear foot should now be in front\n- Ball change, and push off the former lead foot to generate power for your kick\n- Immediately begin to execute your lead roundhouse kick sequence","How do you do a switch kick in kickboxing?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":1199,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":1211,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":1212,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":1200,"component":39,"meta_info":1208,"meta_title":164,"block_image":1209,"cover_image":1210,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1201,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1206,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1207,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1202,"component":118,"meta_info":1203,"meta_title":7,"block_image":1204,"cover_image":1205,"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":783,"created_at":784,"published_at":785,"updated_at":786,"id":787,"uuid":788,"content":1214,"slug":799,"full_slug":800,"sort_by_date":48,"position":86,"tag_list":1216,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":803,"first_published_at":804,"release_id":48,"lang":60,"path":48,"alternates":1217,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":790,"_uid":791,"name":783,"photo":1215,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":797,"social_link_linkedin":7,"social_link_instagram":798,"social_link_pinterest":7},{"id":793,"alt":783,"name":794,"focus":48,"title":783,"filename":795,"copyright":7,"fieldtype":50},[],[],{"type":807,"content":1219},[1220,1239,1251,1263,1267,1271,1276,1296,1301,1340,1351,1373,1384,1391,1425,1436,1441,1494,1500,1532,1537,1549,1554,1558,1580,1591,1613,1624,1629,1632,1640,1651,1681,1692,1697,1709,1713,1724],{"type":810,"content":1221},[1222,1224,1229,1231,1237],{"text":1223,"type":814},"Different MMA (Mixed Martial Arts) disciplines have certain moves or strikes that are considered staples in their respective sport. When it comes to ",{"text":151,"type":814,"marks":1225},[1226],{"type":830,"attrs":1227},{"href":1228,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-kickboxing",{"text":1230,"type":814},", that strike is the roundhouse kick. The roundhouse kick takes balance, coordination, timing, and both strength and ",{"text":1232,"type":814,"marks":1233},"flexibility",[1234],{"type":830,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility/",{"text":1238,"type":814}," to properly execute.",{"type":810,"content":1240},[1241,1243,1247,1249],{"text":1242,"type":814},"Today, FightCamp Trainer ",{"text":783,"type":814,"marks":1244},[1245],{"type":830,"attrs":1246},{"href":832,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":1248,"type":814}," is going over the basics of how to perform a roundhouse kick to the body. Once mastered, the roundhouse kick will become your next go-to kickboxing strike. From there, you can learn more advanced versions of the kick and keep your opponents guessing as to what’s coming next.",{"type":1250},"hard_break",{"type":853,"attrs":1252},{"id":1253,"body":1254},"8458fc9a-0fdb-42d3-bf08-912f7c70bb2f",[1255],{"_uid":1256,"link":1257,"image":1259,"title":1261,"component":866},"i-79135de4-7fa7-4a73-b976-e63b3b605b76",{"id":7,"url":1258,"linktype":13,"fieldtype":14,"cached_url":1258},"https://youtu.be/m9JjW0s_O0k",{"id":1260,"alt":1261,"name":7,"focus":48,"title":1261,"filename":1262,"copyright":7,"fieldtype":50},4272057,"How To Do A Roundhouse Kick l Step By Step For Beginners","https://a.storyblok.com/f/115220/1244x700/09e6df6ef2/how-to-do-a-roundhouse-kick-step-by-step-for-beginners.png",{"type":868,"attrs":1264,"content":1265},{"level":870},[1266],{"text":1157,"type":814},{"type":810,"content":1268},[1269],{"text":1270,"type":814},"Here is a simple breakdown of the roundhouse kick. Practice and nail these steps before checking out the advanced versions below.",{"type":868,"attrs":1272,"content":1273},{"level":880},[1274],{"text":1275,"type":814},"The Stance",{"type":898,"content":1277},[1278,1284,1290],{"type":901,"content":1279},[1280],{"type":810,"content":1281},[1282],{"text":1283,"type":814},"Assume your kickboxing stance",{"type":901,"content":1285},[1286],{"type":810,"content":1287},[1288],{"text":1289,"type":814},"Make sure you are a little further than arm's length away from your target",{"type":901,"content":1291},[1292],{"type":810,"content":1293},[1294],{"text":1295,"type":814},"When striking, make sure to always step across your target to maximize power",{"type":868,"attrs":1297,"content":1298},{"level":880},[1299],{"text":1300,"type":814},"Rear Roundhouse Kick",{"type":898,"content":1302},[1303,1317],{"type":901,"content":1304},[1305,1309],{"type":810,"content":1306},[1307],{"text":1308,"type":814},"Start by stepping at a 45-degree angle across your target with your lead leg",{"type":898,"content":1310},[1311],{"type":901,"content":1312},[1313],{"type":810,"content":1314},[1315],{"text":1316,"type":814},"This allows your hips to fully open to generate the most power",{"type":901,"content":1318},[1319,1323],{"type":810,"content":1320},[1321],{"text":1322,"type":814},"Chamber (knee rises to hip height) your rear leg towards the center of your target",{"type":898,"content":1324},[1325],{"type":901,"content":1326},[1327,1331],{"type":810,"content":1328},[1329],{"text":1330,"type":814},"Be sure to rise up on the ball of your lead foot as you chamber to allow pivoting while kicking",{"type":898,"content":1332},[1333],{"type":901,"content":1334},[1335],{"type":810,"content":1336},[1337,1339],{"text":1338,"type":814},"This further allows hips to finish",{"type":1250},{"type":853,"attrs":1341},{"id":1253,"body":1342},[1343],{"url":1344,"_uid":1345,"image":1346,"component":895,"copyright_details":1350},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-cbffbe74-77e1-48ca-9915-2d597e6062e0",{"id":1347,"alt":1348,"name":7,"focus":48,"title":1348,"filename":1349,"copyright":7,"fieldtype":50},4272083,"Rear Roundhouse Kick Step 1","https://a.storyblok.com/f/115220/1380x700/733c239b6b/roundhouse_kick_step_1.png",[],{"type":898,"content":1352},[1353],{"type":901,"content":1354},[1355,1359],{"type":810,"content":1356},[1357],{"text":1358,"type":814},"Release the kick (strike)",{"type":898,"content":1360},[1361,1367],{"type":901,"content":1362},[1363],{"type":810,"content":1364},[1365],{"text":1366,"type":814},"Contact is made with the target using the in-step and shin",{"type":901,"content":1368},[1369],{"type":810,"content":1370},[1371],{"text":1372,"type":814},"Make sure your toe is plantar flexed when making contact",{"type":853,"attrs":1374},{"id":1253,"body":1375},[1376],{"url":1377,"_uid":1378,"image":1379,"component":895,"copyright_details":1383},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-b379b913-897b-4dac-b7a7-c9e5c321a3ca",{"id":1380,"alt":1381,"name":7,"focus":48,"title":1381,"filename":1382,"copyright":7,"fieldtype":50},4272087,"Rear Roundhouse Kick Step 2","https://a.storyblok.com/f/115220/1380x700/a414d62c23/roundhouse_kick_step_2.png",[],{"type":810,"content":1385},[1386],{"text":1387,"type":814,"marks":1388},"Rear Roundhouse Kick Tips:",[1389],{"type":1390},"bold",{"type":898,"content":1392},[1393,1399,1405],{"type":901,"content":1394},[1395],{"type":810,"content":1396},[1397],{"text":1398,"type":814},"While kicking, swing your rear arm from across your face back past your butt",{"type":901,"content":1400},[1401],{"type":810,"content":1402},[1403],{"text":1404,"type":814},"This acts as a counterbalance for stability",{"type":901,"content":1406},[1407,1411],{"type":810,"content":1408},[1409],{"text":1410,"type":814},"Upon making contact",{"type":898,"content":1412},[1413,1419],{"type":901,"content":1414},[1415],{"type":810,"content":1416},[1417],{"text":1418,"type":814},"Lead foot heel should be facing your target",{"type":901,"content":1420},[1421],{"type":810,"content":1422},[1423],{"text":1424,"type":814},"Rear foot should be plantar flexed to minimize injury",{"type":853,"attrs":1426},{"id":1253,"body":1427},[1428],{"url":1429,"_uid":1430,"image":1431,"component":895,"copyright_details":1435},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-6b7c148f-539c-443f-9e44-dc570f267360",{"id":1432,"alt":1433,"name":7,"focus":48,"title":1433,"filename":1434,"copyright":7,"fieldtype":50},4272114,"Rear Roundhouse Kick Step 3","https://a.storyblok.com/f/115220/1380x700/e3c0ab9165/roundhouse_kick_step_3.png",[],{"type":868,"attrs":1437,"content":1438},{"level":880},[1439],{"text":1440,"type":814},"Lead Roundhouse Kick",{"type":898,"content":1442},[1443,1456,1477],{"type":901,"content":1444},[1445,1449],{"type":810,"content":1446},[1447],{"text":1448,"type":814},"Start by stepping at a 45-degree angle across your target with your rear leg",{"type":898,"content":1450},[1451],{"type":901,"content":1452},[1453],{"type":810,"content":1454},[1455],{"text":1316,"type":814},{"type":901,"content":1457},[1458,1462],{"type":810,"content":1459},[1460],{"text":1461,"type":814},"Chamber (knee rises to hip height) your lead leg towards the center of your target",{"type":898,"content":1463},[1464],{"type":901,"content":1465},[1466,1470],{"type":810,"content":1467},[1468],{"text":1469,"type":814},"Be sure to rise up on the ball of your rear foot as you chamber to allow pivoting while kicking",{"type":898,"content":1471},[1472],{"type":901,"content":1473},[1474],{"type":810,"content":1475},[1476],{"text":1338,"type":814},{"type":901,"content":1478},[1479,1482],{"type":810,"content":1480},[1481],{"text":1358,"type":814},{"type":898,"content":1483},[1484,1489],{"type":901,"content":1485},[1486],{"type":810,"content":1487},[1488],{"text":1366,"type":814},{"type":901,"content":1490},[1491],{"type":810,"content":1492},[1493],{"text":1372,"type":814},{"type":810,"content":1495},[1496],{"text":1497,"type":814,"marks":1498},"Lead Roundhouse Kick Tips:",[1499],{"type":1390},{"type":898,"content":1501},[1502,1508,1513],{"type":901,"content":1503},[1504],{"type":810,"content":1505},[1506],{"text":1507,"type":814},"While kicking, swing your lead arm from across your face back past your butt",{"type":901,"content":1509},[1510],{"type":810,"content":1511},[1512],{"text":1404,"type":814},{"type":901,"content":1514},[1515,1518],{"type":810,"content":1516},[1517],{"text":1410,"type":814},{"type":898,"content":1519},[1520,1526],{"type":901,"content":1521},[1522],{"type":810,"content":1523},[1524],{"text":1525,"type":814},"Rear foot heel should be facing your target",{"type":901,"content":1527},[1528],{"type":810,"content":1529},[1530],{"text":1531,"type":814},"Lead foot should be plantar flexed to minimize injury",{"type":868,"attrs":1533,"content":1534},{"level":870},[1535],{"text":1536,"type":814},"Advanced Roundhouse Kicks",{"type":810,"content":1538},[1539,1541,1547],{"text":1540,"type":814},"Now that you’ve mastered the basic lead and rear ",{"text":1542,"type":814,"marks":1543},"roundhouse kicks",[1544],{"type":830,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":1548,"type":814},", check out these roundhouse variations to take your striking game to the next level.",{"type":868,"attrs":1550,"content":1551},{"level":880},[1552],{"text":1553,"type":814},"Hop Kick",{"type":810,"content":1555},[1556],{"text":1557,"type":814},"The hop kick is a great alternative to the basic roundhouse that adds momentum, making it easier to execute. The precise rhythm will take some time to perfect, but keep at it!",{"type":898,"content":1559},[1560,1566],{"type":901,"content":1561},[1562],{"type":810,"content":1563},[1564],{"text":1565,"type":814},"Assume a kickboxing stance, slightly further than arm’s length away from your target",{"type":901,"content":1567},[1568,1572],{"type":810,"content":1569},[1570],{"text":1571,"type":814},"Start by lifting your  rear foot off of the ground",{"type":898,"content":1573},[1574],{"type":901,"content":1575},[1576],{"type":810,"content":1577},[1578],{"text":1579,"type":814},"This acts as a slight fake",{"type":853,"attrs":1581},{"id":1253,"body":1582},[1583],{"url":1584,"_uid":1585,"image":1586,"component":895,"copyright_details":1590},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-67490c7c-6a7b-45d7-871b-c333393d57ed",{"id":1587,"alt":1588,"name":7,"focus":48,"title":1588,"filename":1589,"copyright":7,"fieldtype":50},4272154,"Hop Kick Step 1","https://a.storyblok.com/f/115220/1380x700/10e610bd66/hop_kick_step_1.png",[],{"type":898,"content":1592},[1593,1599],{"type":901,"content":1594},[1595],{"type":810,"content":1596},[1597],{"text":1598,"type":814},"Quickly place your foot back down onto the ground",{"type":901,"content":1600},[1601,1605],{"type":810,"content":1602},[1603],{"text":1604,"type":814},"Push-off your rear foot to gain momentum",{"type":898,"content":1606},[1607],{"type":901,"content":1608},[1609],{"type":810,"content":1610},[1611],{"text":1612,"type":814},"Immediately begin to execute your rear roundhouse kick sequence",{"type":853,"attrs":1614},{"id":1253,"body":1615},[1616],{"url":1617,"_uid":1618,"image":1619,"component":895,"copyright_details":1623},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-281d0ca2-f258-41af-8b2f-9a18d9c9d1d9",{"id":1620,"alt":1621,"name":7,"focus":48,"title":1621,"filename":1622,"copyright":7,"fieldtype":50},4272156,"Hop Kick Step 2","https://a.storyblok.com/f/115220/1380x700/491c95aa57/hop_kick_step_2.png",[],{"type":868,"attrs":1625,"content":1626},{"level":880},[1627],{"text":1628,"type":814},"Switch Kick",{"type":810,"content":1630},[1631],{"text":1192,"type":814},{"type":898,"content":1633},[1634],{"type":901,"content":1635},[1636],{"type":810,"content":1637},[1638],{"text":1639,"type":814},"Begin by lifting your lead foot off of the ground",{"type":853,"attrs":1641},{"id":1253,"body":1642},[1643],{"url":1644,"_uid":1645,"image":1646,"component":895,"copyright_details":1650},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-1c70efea-5400-4539-9aec-599f409a7a67",{"id":1647,"alt":1648,"name":7,"focus":48,"title":1648,"filename":1649,"copyright":7,"fieldtype":50},4272420,"Switch Kick Step 1","https://a.storyblok.com/f/115220/1380x700/d6ccd2af4c/switch_kick_step_1.png",[],{"type":898,"content":1652},[1653,1667],{"type":901,"content":1654},[1655,1659],{"type":810,"content":1656},[1657],{"text":1658,"type":814},"Hop switch off of your rear foot at a 45-degree angle across your target",{"type":898,"content":1660},[1661],{"type":901,"content":1662},[1663],{"type":810,"content":1664},[1665],{"text":1666,"type":814},"Rear foot should now be in front",{"type":901,"content":1668},[1669,1673],{"type":810,"content":1670},[1671],{"text":1672,"type":814},"Ball change, and push off the former lead foot to generate power for your kick",{"type":898,"content":1674},[1675],{"type":901,"content":1676},[1677],{"type":810,"content":1678},[1679],{"text":1680,"type":814},"Immediately begin to execute your lead roundhouse kick sequence",{"type":853,"attrs":1682},{"id":1253,"body":1683},[1684],{"url":1685,"_uid":1686,"image":1687,"component":895,"copyright_details":1691},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-6141d31c-111f-47a1-b17d-8fe6579ee500",{"id":1688,"alt":1689,"name":7,"focus":48,"title":1689,"filename":1690,"copyright":7,"fieldtype":50},4272421,"Switch Kick Step 2","https://a.storyblok.com/f/115220/1380x700/bb2823ee84/switch_kick_step_2.png",[],{"type":868,"attrs":1693,"content":1694},{"level":870},[1695],{"text":1696,"type":814},"Muscle Conditioning",{"type":810,"content":1698},[1699,1701,1707],{"text":1700,"type":814},"Body kicks take a lot of energy to perform so you will want to make sure that you ",{"text":1702,"type":814,"marks":1703},"practice",[1704],{"type":830,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only",{"text":1708,"type":814}," them to fully condition your muscles. Aaron recommends performing 25 kicks with both your rear and lead legs, making sure to strike your target just above the beltline.",{"type":868,"attrs":1710,"content":1711},{"level":870},[1712],{"text":1103,"type":814},{"type":810,"content":1714},[1715,1717,1722],{"text":1716,"type":814},"If you like this step-by-step instruction download the free ",{"text":1718,"type":814,"marks":1719},"FightCamp App",[1720],{"type":830,"attrs":1721},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":1723,"type":814}," and do the Level 1 Kickboxing Path, where Trainer Aaron Swenson walks you through technique, tutorial, and workouts to start your kickboxing journey with proper form and foundational skills.",{"type":810,"content":1725},[1726,1727,1731],{"text":1107,"type":814},{"text":1109,"type":814,"marks":1728},[1729],{"type":830,"attrs":1730},{"href":1113,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":1732,"type":814}," 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!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1735,"component":118,"meta_info":1736,"meta_title":7,"block_image":1737,"cover_image":1738,"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},[],[],"2022-07-06 00:00",{"_uid":1743,"title":1145,"plugin":43,"description":1744},"f1194aa8-01e1-4884-839d-4e7a44054763","Perfect your kickboxing with FightCamp’s Trainer Aaron Swenson’s guide to lead & rear roundhouse kicks – plus advanced moves like the hop kick and switch kick!",{"id":1746,"alt":1145,"name":7,"focus":48,"title":1145,"filename":1747,"copyright":7,"fieldtype":50},4272063,"https://a.storyblok.com/f/115220/2400x990/f4fd66a913/roundhouse-kick-step-by-step-guide-beginner-kickboxing.png",[],"roundhouse-kick-step-by-step-guide-beginner-kickboxing","blogs/roundhouse-kick-step-by-step-guide-beginner-kickboxing",-4430,[1139],"dbed0b2b-af61-48d9-922f-dadce9e7c6f7","2022-07-06T00:00:00.000Z",[],{"name":1757,"created_at":1758,"published_at":1759,"updated_at":1760,"id":1761,"uuid":1762,"content":1763,"slug":2232,"full_slug":2233,"sort_by_date":48,"position":2234,"tag_list":2235,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2236,"first_published_at":2237,"release_id":48,"lang":60,"path":1142,"alternates":2238,"default_full_slug":48,"translated_slugs":48},"5 Common Mistakes To Avoid When Doing A Roundhouse Kick","2022-03-16T21:09:32.969Z","2022-09-26T19:53:28.596Z","2022-09-26T19:53:28.648Z",116128267,"2b0c9ff8-eafc-496f-bddc-590e105af425",{"_uid":1764,"faqs":1765,"title":1757,"topic":1790,"author":1805,"content":1829,"category":2216,"schedule":2224,"component":1125,"meta_info":2225,"cover_image":2228,"description":2227,"contributors":2231},"c506c59c-5b1c-46c8-b30d-3f4665e497e7",[1766,1770,1774,1778,1782,1786],{"_uid":1767,"answer":1768,"question":1769,"component":738},"30ce6543-3a6f-433e-bf2c-3be0b31b8abe","Here are five (5) common mistakes people make when doing a roundhouse kick:\n1. Staying flat-footed\n2. Improper hip turnover\n3. Poor use of arms while kicking\n4. Striking with the foot\n5. Kicking and standing","What are common mistakes people make when doing a roundhouse kick?",{"_uid":1771,"answer":1772,"question":1773,"component":738},"b174d01e-9a71-4843-9d45-0fc9f2670f08","- Work from the ground up. A lot of people don’t kick on the ball of the foot when performing the round kick.\n- Staying flat-footed will prevent a full pivot in the knee and hips\n\nThe Fix: Lift The Heel\n- Main objective of a round kick: At the end of the kick, the heel of your plant foot should be facing your target\n- This maximizes mobility needed for the kick and helps to minimize knee damage from the torque of the kick\n- Make sure to stay on the ball of your plant foot","How can you lift your heel when throwing the round kick?",{"_uid":1775,"answer":1776,"question":1777,"component":738},"588a875e-7378-4847-89d6-203d9f0479ec","- When kicking (and punching), we start from the ground up, and if the hips can't turn over, your kick won’t have any power\n\nThe Fix: Turn The Hips Over\n- Make sure to completely open up, twist, and turn the hips to create the whipping motion, as well as produce momentum and produce a powerful, damaging kick\n- Remember to kick through the bag or target, as if you are trying to launch the heavy bag when striking it","How can you fix improper hip turnover when throwing a round kick?",{"_uid":1779,"answer":1780,"question":1781,"component":738},"28b6c960-7e7f-4b5c-9b08-95d53e3d8856","- Not using your arms properly, or not using them at all, sets beginner kickboxers up for poor kicking mechanics\n- Without using the arms, your kicks won’t have momentum\n\nThe Fix: Use Arms Properly\n- Keep your arms up and swing through when you kick to maximize kicking torque\n- Your arms will help balance you while kicking and create momentum\n- Pull your arm towards your hip to open up and create torque and power\n- Additionally, the arms and hands will help protect you\n\nAdvanced Strikers’ Technique\n- When striking, your arms should stay up high, and instead of pulling your arms to your hip, you pull them over\n- This creates distance between you and your opponent and prevents your opponent from countering\n- This advanced hand placement is great for short-range fighting\n- For long-range striking, you can pull your arm through to your hip to maximize power","How should you use your arms when throwing a round kick?",{"_uid":1783,"answer":1784,"question":1785,"component":738},"5c469837-2089-4894-9303-c0bb63e4a441","- Depending on which martial art form you study, you will make contact with a different part of the leg\n- The foot is fragile with a lot of bones, so it is easily injured\n\nThe Fix: Striking With The Shin\n- In kickboxing and Muay Thai, the goal is to strike with the shin\n- The shin is a larger striking area and ranges from just below the knee to right above the ankle\n- In order to effectively strike with the shin, you must strike from a short-range stance\n\nPro Tip: There is an audible difference when kicking and landing with the shin vs. the foot on a heavy bag\n- Listen for a louder “thud”, as opposed to a higher-pitched “pop” (from kicking with the foot)\n- Over time, the shin bone will begin to calcify, making it much stronger and more durable","How should you strike with your shin when throwing a round kick?",{"_uid":1787,"answer":1788,"question":1789,"component":738},"2899e412-f961-43eb-b16c-cfe2a59eb008","- One of the biggest mistakes beginners make when throwing a roundhouse kick is that they perform it, and then just stand there or take their time to pull back their leg to their original stance\n- This leaves you wide open for counterstrikes\n\nThe Fix: Kick and Return To Stance\n- Just as you do when throwing a punch, after you throw a kick, you have to return to your proper defensive stance\n- This is almost as important as the initial strike itself\n- Gets you in the optimal position to slip, roll, check, or counter your opponent's strikes\n- Helps you come back to balance properly\n\nPractice Tip: After kicking and coming back to your stance, make sure you are properly balanced: your lead foot toe is in line with the heel of your rear foot. An imaginary line should run down the midline of your body.","How should you reset after throwing a round kick?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":1791,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":1803,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":1792,"component":39,"meta_info":1800,"meta_title":164,"block_image":1801,"cover_image":1802,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1793,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1798,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1794,"component":118,"meta_info":1795,"meta_title":7,"block_image":1796,"cover_image":1797,"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":1806,"created_at":1807,"published_at":1808,"updated_at":1809,"id":1810,"uuid":1811,"content":1812,"slug":1822,"full_slug":1823,"sort_by_date":48,"position":1824,"tag_list":1825,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":1826,"first_published_at":1827,"release_id":48,"lang":60,"path":7,"alternates":1828,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jess Evans","2021-10-07T12:38:32.646Z","2022-02-08T23:23:47.892Z","2022-02-08T23:23:47.912Z",76423434,"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"bio":1813,"_uid":1814,"name":1806,"photo":1815,"component":796,"social_link_tiktok":1819,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":1820,"social_link_linkedin":7,"social_link_instagram":1821,"social_link_pinterest":7},"Jess Evans started boxing and training in Muay Thai in 2012. In 2013, she moved to Australia, and joined Bulldog Gym. Jess won 3 state belts in her 52kg weight division. She’s had nine amateur Muay Thai fights (7-2), 3 amateur boxing fights (2-1), and became a FightCamp Trainer in 2021. She is also USA Boxing Coach certified.","803433bf-118a-43a3-9508-76b4f460ef07",{"id":1816,"alt":1806,"name":1817,"focus":48,"title":1806,"filename":1818,"copyright":7,"fieldtype":50},3804733,"FightCamp Trainer Jess Evans","https://a.storyblok.com/f/115220/350x350/3982bdfaf8/jess_evans.png","https://www.tiktok.com/@jessevansfit","https://www.facebook.com/jessevansfit","https://www.instagram.com/jessevansfit","jess-evans","authors/jess-evans",-180,[],"827997bd-9f42-4dc9-ae7f-f889a4796fa0","2021-10-20T17:21:30.804Z",[],{"type":807,"content":1830},[1831,1851,1862,1874,1879,1884,1888,1896,1901,1923,1928,1936,1941,1955,1960,1974,1979,2007,2011,2041,2046,2060,2065,2085,2089,2103,2114,2119,2133,2138,2174,2186,2197,2202,2206],{"type":810,"content":1832},[1833,1835,1841,1843,1849],{"text":1834,"type":814},"In sports, talent can only take you so far. Technique matters, especially for combat sports. To be efficient in boxing and kickboxing, you need to learn how to properly ",{"text":1836,"type":814,"marks":1837},"throw a punch",[1838],{"type":830,"attrs":1839},{"href":1840,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/lZegxGXNNZk",{"text":1842,"type":814},", check a kick, ",{"text":1844,"type":814,"marks":1845},"slip a punch",[1846],{"type":830,"attrs":1847},{"href":1848,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{"text":1850,"type":814}," … the list goes on.",{"type":810,"content":1852},[1853,1855,1860],{"text":1854,"type":814},"One of the tougher techniques that you can learn in kickboxing is the ",{"text":1856,"type":814,"marks":1857},"roundhouse kick",[1858],{"type":830,"attrs":1859},{"href":1546,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":1861,"type":814},". Here, FightCamp Trainers Jess Evans and Aaron Swenson will teach you how to avoid the five (5) common mistakes made when throwing a round kick so you can kick with confidence.",{"type":853,"attrs":1863},{"id":1864,"body":1865},"06f8ea8e-ec9f-48c5-9e9d-5ae1de405655",[1866],{"_uid":1867,"link":1868,"image":1870,"title":1872,"component":866},"i-1e326aec-613d-4f3f-9beb-a4dc944bd83f",{"id":7,"url":1869,"linktype":13,"fieldtype":14,"cached_url":1869},"https://youtu.be/Og3Bqb6_GhA",{"id":1871,"alt":1872,"name":7,"focus":48,"title":1872,"filename":1873,"copyright":7,"fieldtype":50},4282950,"How To Do A Roundhouse Kick l 5 Common Mistakes To Avoid","https://a.storyblok.com/f/115220/1244x700/a3fe5a7ec7/how-to-do-a-roundhouse-kick-5-common-mistakes-to-avoid.png",{"type":868,"attrs":1875,"content":1876},{"level":870},[1877],{"text":1878,"type":814},"5 Mistakes When Throwing The Round Kick",{"type":868,"attrs":1880,"content":1881},{"level":880},[1882],{"text":1883,"type":814},"Mistake 1 | Staying Flat-Footed",{"type":810,"content":1885},[1886],{"text":1887,"type":814},"Work from the ground up. A lot of people don’t kick on the ball of the foot when performing the round kick.",{"type":898,"content":1889},[1890],{"type":901,"content":1891},[1892],{"type":810,"content":1893},[1894],{"text":1895,"type":814},"Staying flat-footed will prevent a full pivot in the knee and hips",{"type":868,"attrs":1897,"content":1898},{"level":880},[1899],{"text":1900,"type":814},"The Fix: Lift The Heel",{"type":898,"content":1902},[1903,1917],{"type":901,"content":1904},[1905,1909],{"type":810,"content":1906},[1907],{"text":1908,"type":814},"Main objective of a round kick: At the end of the kick, the heel of your plant foot should be facing your target",{"type":898,"content":1910},[1911],{"type":901,"content":1912},[1913],{"type":810,"content":1914},[1915],{"text":1916,"type":814},"This maximizes mobility needed for the kick and helps to minimize knee damage from the torque of the kick",{"type":901,"content":1918},[1919],{"type":810,"content":1920},[1921],{"text":1922,"type":814},"Make sure to stay on the ball of your plant foot",{"type":868,"attrs":1924,"content":1925},{"level":880},[1926],{"text":1927,"type":814},"Mistake 2 | Improper Hip Turnover",{"type":898,"content":1929},[1930],{"type":901,"content":1931},[1932],{"type":810,"content":1933},[1934],{"text":1935,"type":814},"When kicking (and punching), we start from the ground up, and if the hips can't turn over, your kick won’t have any power",{"type":868,"attrs":1937,"content":1938},{"level":880},[1939],{"text":1940,"type":814},"The Fix: Turn The Hips Over",{"type":898,"content":1942},[1943,1949],{"type":901,"content":1944},[1945],{"type":810,"content":1946},[1947],{"text":1948,"type":814},"Make sure to completely open up, twist, and turn the hips to create the whipping motion, as well as produce momentum and produce a powerful, damaging kick",{"type":901,"content":1950},[1951],{"type":810,"content":1952},[1953],{"text":1954,"type":814},"Remember to kick through the bag or target, as if you are trying to launch the heavy bag when striking it",{"type":868,"attrs":1956,"content":1957},{"level":880},[1958],{"text":1959,"type":814},"Mistake 3 | Poor Use of Arms While Kicking",{"type":898,"content":1961},[1962,1968],{"type":901,"content":1963},[1964],{"type":810,"content":1965},[1966],{"text":1967,"type":814},"Not using your arms properly, or not using them at all, sets beginner kickboxers up for poor kicking mechanics",{"type":901,"content":1969},[1970],{"type":810,"content":1971},[1972],{"text":1973,"type":814},"Without using the arms, your kicks won’t have momentum",{"type":868,"attrs":1975,"content":1976},{"level":880},[1977],{"text":1978,"type":814},"The Fix: Use Arms Properly",{"type":898,"content":1980},[1981,1987],{"type":901,"content":1982},[1983],{"type":810,"content":1984},[1985],{"text":1986,"type":814},"Keep your arms up and swing through when you kick to maximize kicking torque",{"type":901,"content":1988},[1989,1993],{"type":810,"content":1990},[1991],{"text":1992,"type":814},"Your arms will help balance you while kicking and create momentum",{"type":898,"content":1994},[1995,2001],{"type":901,"content":1996},[1997],{"type":810,"content":1998},[1999],{"text":2000,"type":814},"Pull your arm towards your hip to open up and create torque and power",{"type":901,"content":2002},[2003],{"type":810,"content":2004},[2005],{"text":2006,"type":814},"Additionally, the arms and hands will help protect you",{"type":810,"content":2008},[2009],{"text":2010,"type":814},"Advanced Strikers’ Technique",{"type":898,"content":2012},[2013,2027],{"type":901,"content":2014},[2015,2019],{"type":810,"content":2016},[2017],{"text":2018,"type":814},"When striking, your arms should stay up high, and instead of pulling your arms to your hip, you pull them over",{"type":898,"content":2020},[2021],{"type":901,"content":2022},[2023],{"type":810,"content":2024},[2025],{"text":2026,"type":814},"This creates distance between you and your opponent and prevents your opponent from countering",{"type":901,"content":2028},[2029,2033],{"type":810,"content":2030},[2031],{"text":2032,"type":814},"This advanced hand placement is great for short-range fighting",{"type":898,"content":2034},[2035],{"type":901,"content":2036},[2037],{"type":810,"content":2038},[2039],{"text":2040,"type":814},"For long-range striking, you can pull your arm through to your hip to maximize power",{"type":868,"attrs":2042,"content":2043},{"level":880},[2044],{"text":2045,"type":814},"Mistake 4 | Striking With The Foot",{"type":898,"content":2047},[2048,2054],{"type":901,"content":2049},[2050],{"type":810,"content":2051},[2052],{"text":2053,"type":814},"Depending on which martial art form you study, you will make contact with a different part of the leg",{"type":901,"content":2055},[2056],{"type":810,"content":2057},[2058],{"text":2059,"type":814},"The foot is fragile with a lot of bones, so it is easily injured",{"type":868,"attrs":2061,"content":2062},{"level":880},[2063],{"text":2064,"type":814},"The Fix: Striking With The Shin",{"type":898,"content":2066},[2067,2073,2079],{"type":901,"content":2068},[2069],{"type":810,"content":2070},[2071],{"text":2072,"type":814},"In kickboxing and Muay Thai, the goal is to strike with the shin",{"type":901,"content":2074},[2075],{"type":810,"content":2076},[2077],{"text":2078,"type":814},"The shin is a larger striking area and ranges from just below the knee to right above the ankle",{"type":901,"content":2080},[2081],{"type":810,"content":2082},[2083],{"text":2084,"type":814},"In order to effectively strike with the shin, you must strike from a short-range stance",{"type":810,"content":2086},[2087],{"text":2088,"type":814},"Pro Tip: There is an audible difference when kicking and landing with the shin vs. the foot on a heavy bag",{"type":898,"content":2090},[2091,2097],{"type":901,"content":2092},[2093],{"type":810,"content":2094},[2095],{"text":2096,"type":814},"Listen for a louder “thud”, as opposed to a higher-pitched “pop” (from kicking with the foot)",{"type":901,"content":2098},[2099],{"type":810,"content":2100},[2101],{"text":2102,"type":814},"Over time, the shin bone will begin to calcify, making it much stronger and more durable",{"type":853,"attrs":2104},{"id":1864,"body":2105},[2106],{"url":2107,"_uid":2108,"image":2109,"component":895,"copyright_details":2113},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-28f9f506-eed1-4fbf-8b12-62ca00778ecd",{"id":2110,"alt":2111,"name":7,"focus":48,"title":2111,"filename":2112,"copyright":7,"fieldtype":50},4282983,"4 Fixes for roundhouse kick mistakes","https://a.storyblok.com/f/115220/1100x1100/b8e9160ce1/roundhouse_kick_fixes.png",[],{"type":868,"attrs":2115,"content":2116},{"level":880},[2117],{"text":2118,"type":814},"Mistake 5 | Kicking and Standing",{"type":898,"content":2120},[2121,2127],{"type":901,"content":2122},[2123],{"type":810,"content":2124},[2125],{"text":2126,"type":814},"One of the biggest mistakes beginners make when throwing a roundhouse kick is that they perform it, and then just stand there or take their time to pull back their leg to their original stance",{"type":901,"content":2128},[2129],{"type":810,"content":2130},[2131],{"text":2132,"type":814},"This leaves you wide open for counterstrikes",{"type":868,"attrs":2134,"content":2135},{"level":880},[2136],{"text":2137,"type":814},"The Fix: Kick and Return To Stance",{"type":898,"content":2139},[2140,2154,2168],{"type":901,"content":2141},[2142,2146],{"type":810,"content":2143},[2144],{"text":2145,"type":814},"Just as you do when throwing a punch, after you throw a kick, you have to return to your proper defensive stance",{"type":898,"content":2147},[2148],{"type":901,"content":2149},[2150],{"type":810,"content":2151},[2152],{"text":2153,"type":814},"This is almost as important as the initial strike itself",{"type":901,"content":2155},[2156],{"type":810,"content":2157},[2158,2160,2166],{"text":2159,"type":814},"Gets you in the optimal position to slip, ",{"text":2161,"type":814,"marks":2162},"roll",[2163],{"type":830,"attrs":2164},{"href":2165,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-roll-in-boxing-boxing-defense-101",{"text":2167,"type":814},", check, or counter your opponent's strikes",{"type":901,"content":2169},[2170],{"type":810,"content":2171},[2172],{"text":2173,"type":814},"Helps you come back to balance properly",{"type":810,"content":2175},[2176,2178,2184],{"text":2177,"type":814},"Practice Tip: After kicking and coming back to your ",{"text":2179,"type":814,"marks":2180},"stance",[2181],{"type":830,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/6r7DpF14n-U",{"text":2185,"type":814},", make sure you are properly balanced: your lead foot toe is in line with the heel of your rear foot. An imaginary line should run down the midline of your body.",{"type":853,"attrs":2187},{"id":1864,"body":2188},[2189],{"url":2190,"_uid":2191,"image":2192,"component":895,"copyright_details":2196},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-04f9dc77-731f-4dbc-8656-8c86caeadd3d",{"id":2193,"alt":2194,"name":7,"focus":48,"title":2194,"filename":2195,"copyright":7,"fieldtype":50},4282987,"Kick and return to your defensive stance","https://a.storyblok.com/f/115220/1100x1100/c6923576d9/kick_return-_to_stance.png",[],{"type":868,"attrs":2198,"content":2199},{"level":870},[2200],{"text":2201,"type":814},"Get Ready To Roundhouse",{"type":810,"content":2203},[2204],{"text":2205,"type":814},"The roundhouse kick takes time and practice, and patience, to fully master. Over time, the kicks will become second nature. Get the most out of your kickboxing training using Jess’ and Aaron’s roundhouse kicking tips. Avoid these five (5) common mistakes, and you’ll be a kicking pro!",{"type":810,"content":2207},[2208,2210,2214],{"text":2209,"type":814},"If you like this step-by-step instruction download the FREE ",{"text":1718,"type":814,"marks":2211},[2212],{"type":830,"attrs":2213},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":2215,"type":814}," and try the Level 1 Kickboxing Path, where Trainer Aaron Swenson walks you through technique, tutorial, and workouts to start your kickboxing journey with proper form and foundational skills.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2217,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2222,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2223,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2218,"component":118,"meta_info":2219,"meta_title":7,"block_image":2220,"cover_image":2221,"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},[],[],"2022-06-02 00:00",{"_uid":2226,"title":1757,"plugin":43,"description":2227},"5c9a970e-e078-4f56-b1eb-4d6d0fa386ec","FightCamp Trainers Jess Evans and Aaron Swenson teach you how to avoid the 5 most common mistakes when learning how to do a kickboxing round kick.",{"id":2229,"alt":1757,"name":7,"focus":48,"title":1757,"filename":2230,"copyright":7,"fieldtype":50},4282948,"https://a.storyblok.com/f/115220/2400x990/c34231413e/5-common-mistakes-to-avoid-when-doing-a-roundhouse-kick.png",[],"5-common-mistakes-to-avoid-when-doing-a-roundhouse-kick","blogs/5-common-mistakes-to-avoid-when-doing-a-roundhouse-kick",-4130,[1139],"6a0c318a-aa29-4c80-be63-cd1f9d695a2d","2022-06-03T00:00:00.000Z",[],{"name":2240,"created_at":2241,"published_at":2242,"updated_at":2243,"id":2244,"uuid":2245,"content":2246,"slug":2552,"full_slug":2553,"sort_by_date":48,"position":2554,"tag_list":2555,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2556,"first_published_at":2557,"release_id":48,"lang":60,"path":1142,"alternates":2558,"default_full_slug":48,"translated_slugs":48},"A Kickboxer’s Guide To Morning Stretching The Right Way","2022-03-09T23:34:36.657Z","2022-09-26T19:53:31.857Z","2022-09-26T19:53:31.898Z",114441068,"77f664d7-384a-47c1-968e-5afd92f7e5cc",{"_uid":2247,"faqs":2248,"title":2240,"topic":2269,"author":2284,"content":2304,"category":2536,"schedule":2544,"component":1125,"meta_info":2545,"cover_image":2548,"description":2547,"contributors":2551},"f81f9ed1-6371-4b71-9160-9bb35e21d6f9",[2249,2253,2257,2261,2265],{"_uid":2250,"answer":2251,"question":2252,"component":738},"8312068c-2635-4f0a-aa3a-5405a0df62e8","After a good night's sleep, it's not a bad idea to get a morning routine established to set the tone for your day–and stretching should be a part of that routine! Here are some of our top tips to help you get your day started.\n","What are morning stretching routine tips for kickboxing and boxing?",{"_uid":2254,"answer":2255,"question":2256,"component":738},"dff52124-dcf2-4e6a-85aa-74dd05bb43f6","- It's best not to stretch first thing when you wake up\n- Give your body ample time to get your blood moving, your nervous system firing, and your muscles warm\n- Brush your teeth, do your morning routine, get hydrated, and then, after about 30 minutes, you can begin to stretch","When should I stretch after I wake up in the morning?",{"_uid":2258,"answer":2259,"question":2260,"component":738},"7db1c3f1-78ae-43c4-9c86-081185019de8","Static stretching, holding stretches for extended periods of time, can be beneficial, and are often best performed after exercise. However, static stretching is not the best thing to do first thing in the morning. For a better way to start the day, try a short foam rolling routine, or better yet, a dynamic stretching routine. Dynamic stretches are some of the best stretches to do for kickboxing","What is the best type of stretching to do in the morning?",{"_uid":2262,"answer":2263,"question":2264,"component":738},"ca6caf28-1bcc-40db-b48d-7868692874b6","Just like anything else fitness-related, consistency is key to progress. The only way to get better and improve your flexibility is to do it regularly. Stretching, like foam rolling, can be performed daily, even if just for five minutes. A consistent stretching routine can help stave off poor posture and muscle pain, and even help prevent injury in the long-term","How often should I stretch in the morning?",{"_uid":2266,"answer":2267,"question":2268,"component":738},"cd6e6701-2d1a-4fea-acf1-3fad13320e1e","Stretching, like lifting weights, takes time for your body to adapt to the new stress. Be gentle, slow, and mindful while you are starting out, focus on controlling your breath. You can also incorporate stretching post-workout; static stretches, when used after workouts, should be held for 20-30 seconds for each pose in order to get the maximum benefit out of the routine.","How long should I stretch in the morning?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":2270,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":2282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":2283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":2271,"component":39,"meta_info":2279,"meta_title":164,"block_image":2280,"cover_image":2281,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2273,"component":118,"meta_info":2274,"meta_title":7,"block_image":2275,"cover_image":2276,"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":2285,"created_at":2286,"published_at":2287,"updated_at":2288,"id":2289,"uuid":2290,"content":2291,"slug":2298,"full_slug":2299,"sort_by_date":48,"position":419,"tag_list":2300,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":2301,"first_published_at":2302,"release_id":48,"lang":60,"path":48,"alternates":2303,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":2292,"_uid":2293,"name":2285,"photo":2294,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":2297,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":2295,"alt":2285,"name":2285,"focus":48,"title":2285,"filename":2296,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":807,"content":2305},[2306,2310,2330,2334,2340,2352,2356,2361,2381,2386,2418,2423,2451,2456,2484,2490,2500,2512,2522],{"type":810,"content":2307},[2308],{"text":2309,"type":814},"When you think of the longevity of an athlete's career, competing at the highest level, the one man to do it better than anyone else is Tom Brady - he came up second in the MVP voting this year at the young age of 44. What exactly does Tom attribute to his success that late in life? Pliability.",{"type":810,"content":2311},[2312,2314,2320,2322,2328],{"text":2313,"type":814},"Pliability, as ",{"text":2315,"type":814,"marks":2316},"Tom’s company describes",[2317],{"type":830,"attrs":2318},{"href":2319,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://tb12sports.com/blogs/tb12/pliability#:~:text=Pliability%20describes%20the%20state%20in,your%20best%20while%20avoiding%20injury.",{"text":2321,"type":814},", is “the state in which your muscles are long, resilient, and move without restriction, enabling them to absorb and dispense forces.” Moreso, it takes into consideration mobility, flexibility, stretching, and activities like prehab and rehab exercises, such as ",{"text":2323,"type":814,"marks":2324},"foam rolling",[2325],{"type":830,"attrs":2326},{"href":2327,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/wellness/foam-rolling-routine-for-it-band-pain-knee-injury-recovery/",{"text":2329,"type":814},". One of the best things that can help with the body's flexibility and mobility is stretching.",{"type":810,"content":2331},[2332],{"text":2333,"type":814},"Stretching, when done right, is very beneficial for everyone, especially boxers and kickboxers. When first waking up in the morning, our muscles are cold and stiff, and you want to make sure you properly warm up your muscles before starting the day or getting in a kickboxing workout. Here’s our guide to stretching in the morning effectively to loosen up your muscles.",{"type":868,"attrs":2335,"content":2336},{"level":870},[2337,2339],{"text":2338,"type":814},"Morning Stretching Routine Tips For Kickboxing and Boxing",{"type":1250},{"type":853,"attrs":2341},{"id":2342,"body":2343},"d888235e-f6e5-4b4f-bd16-88c379328cde",[2344],{"url":2345,"_uid":2346,"image":2347,"component":895,"copyright_details":2351},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-3a3bfcb8-a080-4a44-af6d-4471f67c0775",{"id":2348,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2350,"copyright":7,"fieldtype":50},4091555,"Aaron Swenson Stretching","https://a.storyblok.com/f/115220/1100x1100/9f9ca1826e/forward_lunge_stretch.png",[],{"type":810,"content":2353},[2354],{"text":2355,"type":814},"After a good night's sleep, it's not a bad idea to get a morning routine established to set the tone for your day–and stretching should be a part of that routine. Here are some of our top tips to help you get your day started.",{"type":868,"attrs":2357,"content":2358},{"level":880},[2359],{"text":2360,"type":814},"Wake Up, Move, Then Stretch",{"type":898,"content":2362},[2363,2369,2375],{"type":901,"content":2364},[2365],{"type":810,"content":2366},[2367],{"text":2368,"type":814},"It's best not to stretch first thing when you wake up",{"type":901,"content":2370},[2371],{"type":810,"content":2372},[2373],{"text":2374,"type":814},"Give your body ample time to get your blood moving, your nervous system firing, and your muscles warm",{"type":901,"content":2376},[2377],{"type":810,"content":2378},[2379],{"text":2380,"type":814},"Brush your teeth, do your morning routine, get hydrated, and then, after about 30 minutes, you can begin to stretch",{"type":868,"attrs":2382,"content":2383},{"level":880},[2384],{"text":2385,"type":814},"Dynamic Stretching May Be Best",{"type":898,"content":2387},[2388,2394,2400,2412],{"type":901,"content":2389},[2390],{"type":810,"content":2391},[2392],{"text":2393,"type":814},"Dynamic-based stretches focus on using movement to take muscles through their full range of motion to actively warm them up and get them loose for activities",{"type":901,"content":2395},[2396],{"type":810,"content":2397},[2398],{"text":2399,"type":814},"Static stretching, holding stretches for extended periods of time, can be beneficial, and is often best performed after exercise",{"type":901,"content":2401},[2402],{"type":810,"content":2403},[2404,2406],{"text":2405,"type":814},"For a better way to start the day, try a short foam rolling routine, or better yet, a dynamic stretching routine like this one ",{"text":2407,"type":814,"marks":2408},"here",[2409],{"type":830,"attrs":2410},{"href":2411,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxer-s-pre-workout-dynamic-stretching/",{"type":901,"content":2413},[2414],{"type":810,"content":2415},[2416],{"text":2417,"type":814},"Dynamic stretches are some of the best stretches to do for kickboxing",{"type":868,"attrs":2419,"content":2420},{"level":880},[2421],{"text":2422,"type":814},"Consistency Is Key",{"type":898,"content":2424},[2425,2439,2445],{"type":901,"content":2426},[2427,2431],{"type":810,"content":2428},[2429],{"text":2430,"type":814},"Just like anything else fitness-related, consistency is key to progress",{"type":898,"content":2432},[2433],{"type":901,"content":2434},[2435],{"type":810,"content":2436},[2437],{"text":2438,"type":814},"The only way to get better and improve your flexibility is to do it regularly",{"type":901,"content":2440},[2441],{"type":810,"content":2442},[2443],{"text":2444,"type":814},"Stretching, like foam rolling, can be performed daily, even if just for five minutes",{"type":901,"content":2446},[2447],{"type":810,"content":2448},[2449],{"text":2450,"type":814},"A consistent stretching routine can help stave off poor posture and muscle pain, and even help prevent injury in the long-term",{"type":868,"attrs":2452,"content":2453},{"level":880},[2454],{"text":2455,"type":814},"Don’t Rush The Process",{"type":898,"content":2457},[2458,2464,2470],{"type":901,"content":2459},[2460],{"type":810,"content":2461},[2462],{"text":2463,"type":814},"Stretching, like lifting weights, takes time for your body to adapt to the new stress",{"type":901,"content":2465},[2466],{"type":810,"content":2467},[2468],{"text":2469,"type":814},"Be gentle, slow, and mindful while you are starting out, and focus on controlling your breath",{"type":901,"content":2471},[2472],{"type":810,"content":2473},[2474,2476,2482],{"text":2475,"type":814},"You can also incorporate stretching post-workout; ",{"text":2477,"type":814,"marks":2478},"static stretches",[2479],{"type":830,"attrs":2480},{"href":2481,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-static-leg-stretches-for-your-best-kicks/",{"text":2483,"type":814},", when used after workouts, should be held for 20-30 seconds for each pose in order to get the maximum benefit out of the routine",{"type":868,"attrs":2485,"content":2486},{"level":870},[2487,2489],{"text":2488,"type":814},"Morning Stretch For Success",{"type":1250},{"type":853,"attrs":2491},{"id":2342,"body":2492},[2493],{"url":2494,"_uid":2495,"image":2496,"component":895,"copyright_details":2499},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-23e5484e-b1b5-4240-a870-14d003ae4b6a",{"id":2497,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2498,"copyright":7,"fieldtype":50},4091559,"https://a.storyblok.com/f/115220/1100x1100/82c7c815bb/side_lunge_stretch.png",[],{"type":810,"content":2501},[2502,2504,2510],{"text":2503,"type":814},"Developing a stretching routine for your morning is a great way to begin the day, ",{"text":2505,"type":814,"marks":2506},"warm-up",[2507],{"type":830,"attrs":2508},{"href":2509,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/dynamic-mobility-warm-up-for-better-kicks/",{"text":2511,"type":814}," before kicking exercises, and start the recovery process post-workout. Use your mornings to your advantage, your me time, your way to KICK start the day!",{"type":810,"content":2513},[2514,2516,2520],{"text":2515,"type":814},"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":1718,"type":814,"marks":2517},[2518],{"type":830,"attrs":2519},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":2521,"type":814}," and train with real fighters from the comfort of your own home.",{"type":853,"attrs":2523},{"id":2524,"body":2525},"4cba8f56-fa23-4276-821b-db01828af468",[2526],{"url":2527,"_uid":2529,"image":2530,"component":895,"copyright_details":2535},{"id":7,"url":2528,"linktype":13,"fieldtype":14,"cached_url":2528},"https://fightcamp.app.link/GD872R25zob","i-6e51eeb7-dcab-415f-9240-4a36ebd8e2cd",{"id":2531,"alt":2532,"name":7,"focus":48,"title":2533,"filename":2534,"copyright":7,"fieldtype":50},3994851,"Download FightCamp_20220307_blog_ad_2","Download The FightCamp App For Free","https://a.storyblok.com/f/115220/1280x544/08edfba709/download-fightcamp_20220307_blog_ad_2.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2537,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2542,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2543,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2538,"component":118,"meta_info":2539,"meta_title":7,"block_image":2540,"cover_image":2541,"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},[],[],"2022-05-25 00:00",{"_uid":2546,"title":2240,"plugin":43,"description":2547},"c49107cd-d7c1-4ac8-ba2a-ceb1257443b0","Stretching is fundamental for any exercise routine & is key when it comes to kickboxing. Here’s a kickboxer’s guide to proper & effective stretching in the AM.",{"id":2549,"alt":2240,"name":7,"focus":48,"title":2240,"filename":2550,"copyright":7,"fieldtype":50},4091549,"https://a.storyblok.com/f/115220/2400x990/87429d6b5e/a-kickboxers-guide-to-morning-stretching-the-right-way.png",[],"a-kickboxers-guide-to-morning-stretching-the-right-way","blogs/a-kickboxers-guide-to-morning-stretching-the-right-way",-4030,[1139],"869426c7-abf9-4a78-9cc1-ecd540df6db8","2022-05-26T00:00:00.000Z",[],{"name":2560,"created_at":2561,"published_at":2562,"updated_at":2563,"id":2564,"uuid":2565,"content":2566,"slug":2952,"full_slug":2953,"sort_by_date":48,"position":2954,"tag_list":2955,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":2956,"first_published_at":2957,"release_id":48,"lang":60,"path":1142,"alternates":2958,"default_full_slug":48,"translated_slugs":48},"Beginner Footwork Basics Tutorial For Boxing & Kickboxing","2022-03-16T19:55:33.943Z","2022-09-26T19:53:29.509Z","2022-09-26T19:53:29.559Z",116125469,"c72d0ff4-aa7e-460a-9a7a-ca613f7bbc09",{"_uid":2567,"faqs":2568,"title":2560,"topic":2585,"author":2600,"content":2605,"category":2936,"schedule":2944,"component":1125,"meta_info":2945,"cover_image":2948,"description":2947,"contributors":2951},"99ed9a41-da32-470c-93cd-f77646e3248c",[2569,2573,2577,2581],{"_uid":2570,"answer":2571,"question":2572,"component":738},"02738e74-7401-42c9-a495-79bca3cee37d","As in almost all sports, success starts from the ground up. Boxing and kickboxing are no different. In order to truly get the most out of your training, you need to start with your footwork. Footwork forms the foundation for boxing and kickboxing. It’s the basis for your punching and kicking power, and proper footwork helps you in your defensive game.\n\nIn boxing and kickboxing, defense comes from head movement, blocking, and footwork. Today, FightCamp Trainer Aaron Swenson goes through three (3) basic footwork drills that you can use to hone your boxing defense.","What are beginner footwork basics for boxing?",{"_uid":2574,"answer":2575,"question":2576,"component":738},"a71d2b3a-f396-435f-9f99-fccf02c6d989","- Start off in an athletic boxer’s stance with your feet shoulder-width apart on the balls of your feet\n- From here, practice transferring your weight back and forth from foot to foot\n- Keep your legs grounded\n- Stay loose and relaxed, without tension\n- Add a slight bounce to your movement\n- This should look like a slight hop forward, then a slight hop backward\n- Focus on springing on the balls of your feet\n- This is the ideal athletic stance\n- It’s easier to move around from this position and avoid punches and kicks\n- Continue this bounce for 30 seconds\n\nAdvanced Move: Feints\n- Add in feints to your boxer’s bounce\n- Feint - a fake, slight movement, pretending to throw a punch or kick","Drill 1 | Boxer’s Bounce (30 seconds)",{"_uid":2578,"answer":2579,"question":2580,"component":738},"e416843e-d77a-4af3-b645-57baa3b9145d","This drill is for helping you to move in and out of range of your target\n- When you move forward, your lead foot leads\n- When you move backward, your rear foot leads\n- Anytime one foot moves a certain distance, the other foot moves the exact same distance with it\n- This is crucial for being able to punch at all times and to be balanced\n- Practice stepping in and out of range for 30 seconds\n\nKey Focus: Maintain an even distance body midline and make sure you aren’t too sideways or squared off.\n\nAdvanced Move: Punches\n- Once you get the hang of moving in and out, add punches with stepping\n- As the foot hits, the punch hits\n\nReality check: Your opponent will move, you need to be able to move to close the gap and hit them","Drill 2 | In And Out (30 seconds)",{"_uid":2582,"answer":2583,"question":2584,"component":738},"a5b84edb-7fd7-4072-8115-42f2cc7a6187","This drill helps you learn how to move laterally around your target\n- When you move towards your rear side, your rear leg leads\n- When you move towards your lead side, your lead leg leads\n- Anytime one foot moves a certain distance, the other foot moves the exact same distance\n- This is crucial for being able to punch at all times and to be balanced\n- Practice moving laterally around the bag for 30 seconds\n\nTip: When moving laterally, never cross your feet as you cannot punch from that position","Drill 3 | Lateral Move (30 seconds)",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":2586,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":2598,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":2599,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":2587,"component":39,"meta_info":2595,"meta_title":164,"block_image":2596,"cover_image":2597,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2588,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2593,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2589,"component":118,"meta_info":2590,"meta_title":7,"block_image":2591,"cover_image":2592,"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":783,"created_at":784,"published_at":785,"updated_at":786,"id":787,"uuid":788,"content":2601,"slug":799,"full_slug":800,"sort_by_date":48,"position":86,"tag_list":2603,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":803,"first_published_at":804,"release_id":48,"lang":60,"path":48,"alternates":2604,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":790,"_uid":791,"name":783,"photo":2602,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":797,"social_link_linkedin":7,"social_link_instagram":798,"social_link_pinterest":7},{"id":793,"alt":783,"name":794,"focus":48,"title":783,"filename":795,"copyright":7,"fieldtype":50},[],[],{"type":807,"content":2606},[2607,2619,2632,2644,2649,2654,2665,2741,2745,2761,2766,2777,2781,2815,2819,2823,2845,2850,2861,2865,2898,2902,2907,2919,2927],{"type":810,"content":2608},[2609,2611,2617],{"text":2610,"type":814},"As in almost all sports, success starts from the ground up. Boxing and kickboxing are no different. In order to truly get the most out of your training, you need to start with your footwork. Footwork forms the foundation for boxing and kickboxing. It’s the basis for your punching and ",{"text":2612,"type":814,"marks":2613},"kicking power",[2614],{"type":830,"attrs":2615},{"href":2616,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility",{"text":2618,"type":814},", and proper footwork helps you in your defensive game.",{"type":810,"content":2620},[2621,2623,2629,2631],{"text":2622,"type":814},"In boxing and kickboxing, defense comes from head movement, ",{"text":2624,"type":814,"marks":2625},"blocking",[2626],{"type":830,"attrs":2627},{"href":2628,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/4-defensive-blocking-drills-for-boxing",{"text":2630,"type":814},", and footwork. Today, FightCamp Trainer Aaron Swenson goes through three (3) basic footwork drills that you can use to hone your boxing defense.",{"type":1250},{"type":853,"attrs":2633},{"id":2634,"body":2635},"9a29efc0-cd19-4d7d-976b-228d8be927a2",[2636],{"_uid":2637,"link":2638,"image":2640,"title":2642,"component":866},"i-edb4c0f2-eb9b-46f2-b35b-bd56c453e605",{"id":7,"url":2639,"linktype":13,"fieldtype":14,"cached_url":2639},"https://youtu.be/2pG_tEmLej4",{"id":2641,"alt":2642,"name":7,"focus":48,"title":2642,"filename":2643,"copyright":7,"fieldtype":50},4197576,"How To Improve Your Footwork In Boxing l 3 Beginner Drills","https://a.storyblok.com/f/115220/1244x700/88dc43605b/how-to-improve-your-footwork-in-boxing-3-beginner-drills.png",{"type":868,"attrs":2645,"content":2646},{"level":870},[2647],{"text":2648,"type":814},"3 Footwork Drills For Boxing & Kickboxing",{"type":868,"attrs":2650,"content":2651},{"level":880},[2652,2653],{"text":2576,"type":814},{"type":1250},{"type":853,"attrs":2655},{"id":2634,"body":2656},[2657],{"url":2658,"_uid":2659,"image":2660,"component":895,"copyright_details":2664},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-14972cda-f0af-405c-9d61-d1c7d1e31dfd",{"id":2661,"alt":2662,"name":7,"focus":48,"title":2662,"filename":2663,"copyright":7,"fieldtype":50},4198237,"Aaron Swenson doing a boxer's bounce","https://a.storyblok.com/f/115220/1380x700/7235d2e5c3/boxers_bounce.png",[],{"type":898,"content":2666},[2667,2681,2701,2715,2735],{"type":901,"content":2668},[2669],{"type":810,"content":2670},[2671,2673,2679],{"text":2672,"type":814},"Start off in an athletic ",{"text":2674,"type":814,"marks":2675},"boxer’s stance",[2676],{"type":830,"attrs":2677},{"href":2678,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2680,"type":814}," with your feet shoulder-width apart on the balls of your feet",{"type":901,"content":2682},[2683,2687],{"type":810,"content":2684},[2685],{"text":2686,"type":814},"From here, practice transferring your weight back and forth from foot to foot",{"type":898,"content":2688},[2689,2695],{"type":901,"content":2690},[2691],{"type":810,"content":2692},[2693],{"text":2694,"type":814},"Keep your legs grounded",{"type":901,"content":2696},[2697],{"type":810,"content":2698},[2699],{"text":2700,"type":814},"Stay loose and relaxed, without tension",{"type":901,"content":2702},[2703,2707],{"type":810,"content":2704},[2705],{"text":2706,"type":814},"Add a slight bounce to your movement",{"type":898,"content":2708},[2709],{"type":901,"content":2710},[2711],{"type":810,"content":2712},[2713],{"text":2714,"type":814},"This should look like a slight hop forward, then a slight hop backward",{"type":901,"content":2716},[2717,2721],{"type":810,"content":2718},[2719],{"text":2720,"type":814},"Focus on springing on the balls of your feet",{"type":898,"content":2722},[2723,2729],{"type":901,"content":2724},[2725],{"type":810,"content":2726},[2727],{"text":2728,"type":814},"This is the ideal athletic stance",{"type":901,"content":2730},[2731],{"type":810,"content":2732},[2733],{"text":2734,"type":814},"It’s easier to move around from this position and avoid punches and kicks",{"type":901,"content":2736},[2737],{"type":810,"content":2738},[2739],{"text":2740,"type":814},"Continue this bounce for 30 seconds",{"type":810,"content":2742},[2743],{"text":2744,"type":814},"Advanced Move: Feints",{"type":898,"content":2746},[2747],{"type":901,"content":2748},[2749,2753],{"type":810,"content":2750},[2751],{"text":2752,"type":814},"Add in feints to your boxer’s bounce",{"type":898,"content":2754},[2755],{"type":901,"content":2756},[2757],{"type":810,"content":2758},[2759],{"text":2760,"type":814},"Feint - a fake, slight movement, pretending to throw a punch or kick",{"type":868,"attrs":2762,"content":2763},{"level":880},[2764,2765],{"text":2580,"type":814},{"type":1250},{"type":853,"attrs":2767},{"id":2634,"body":2768},[2769],{"url":2770,"_uid":2771,"image":2772,"component":895,"copyright_details":2776},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-2de8f9b9-c3a0-474c-ae13-6408928bc013",{"id":2773,"alt":2774,"name":7,"focus":48,"title":2774,"filename":2775,"copyright":7,"fieldtype":50},4203890,"Aaron Swenson doing an In and Out drill","https://a.storyblok.com/f/115220/1380x700/7947e095d8/in_and_out.png",[],{"type":810,"content":2778},[2779],{"text":2780,"type":814},"This drill is for helping you to move in and out of range of your target",{"type":898,"content":2782},[2783,2789,2795,2809],{"type":901,"content":2784},[2785],{"type":810,"content":2786},[2787],{"text":2788,"type":814},"When you move forward, your lead foot leads",{"type":901,"content":2790},[2791],{"type":810,"content":2792},[2793],{"text":2794,"type":814},"When you move backward, your rear foot leads",{"type":901,"content":2796},[2797,2801],{"type":810,"content":2798},[2799],{"text":2800,"type":814},"Anytime one foot moves a certain distance, the other foot moves the exact same distance with it",{"type":898,"content":2802},[2803],{"type":901,"content":2804},[2805],{"type":810,"content":2806},[2807],{"text":2808,"type":814},"This is crucial for being able to punch at all times and to be balanced",{"type":901,"content":2810},[2811],{"type":810,"content":2812},[2813],{"text":2814,"type":814},"Practice stepping in and out of range for 30 seconds",{"type":810,"content":2816},[2817],{"text":2818,"type":814},"Key Focus: Maintain an even distance body midline, and make sure you aren’t too sideways or squared off.",{"type":810,"content":2820},[2821],{"text":2822,"type":814},"Advanced Move: Punches",{"type":898,"content":2824},[2825],{"type":901,"content":2826},[2827,2831],{"type":810,"content":2828},[2829],{"text":2830,"type":814},"Once you get the hang of moving in and out, add punches with stepping",{"type":898,"content":2832},[2833,2839],{"type":901,"content":2834},[2835],{"type":810,"content":2836},[2837],{"text":2838,"type":814},"As the foot hits, the punch hits",{"type":901,"content":2840},[2841],{"type":810,"content":2842},[2843],{"text":2844,"type":814},"Reality check: Your opponent will move, you need to be able to move to close the gap and hit them",{"type":868,"attrs":2846,"content":2847},{"level":880},[2848,2849],{"text":2584,"type":814},{"type":1250},{"type":853,"attrs":2851},{"id":2634,"body":2852},[2853],{"url":2854,"_uid":2855,"image":2856,"component":895,"copyright_details":2860},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-6a5366e5-da04-480d-b7c9-263a488ac208",{"id":2857,"alt":2858,"name":7,"focus":48,"title":2858,"filename":2859,"copyright":7,"fieldtype":50},4203894,"Aaron Swenson doing a lateral move drill","https://a.storyblok.com/f/115220/1380x700/2209674e36/lateral_move.png",[],{"type":810,"content":2862},[2863],{"text":2864,"type":814},"This drill helps you learn how to move laterally around your target",{"type":898,"content":2866},[2867,2873,2879,2892],{"type":901,"content":2868},[2869],{"type":810,"content":2870},[2871],{"text":2872,"type":814},"When you move towards your rear side, your rear leg leads",{"type":901,"content":2874},[2875],{"type":810,"content":2876},[2877],{"text":2878,"type":814},"When you move towards your lead side, your lead leg leads",{"type":901,"content":2880},[2881,2885],{"type":810,"content":2882},[2883],{"text":2884,"type":814},"Anytime one foot moves a certain distance, the other foot moves the exact same distance",{"type":898,"content":2886},[2887],{"type":901,"content":2888},[2889],{"type":810,"content":2890},[2891],{"text":2808,"type":814},{"type":901,"content":2893},[2894],{"type":810,"content":2895},[2896],{"text":2897,"type":814},"Practice moving laterally around the bag for 30 seconds",{"type":810,"content":2899},[2900],{"text":2901,"type":814},"Tip: When moving laterally, never cross your feet as you cannot punch from that position",{"type":868,"attrs":2903,"content":2904},{"level":870},[2905],{"text":2906,"type":814},"All About That Groundwork",{"type":810,"content":2908},[2909,2911,2917],{"text":2910,"type":814},"Simple and easy drills are the key when you are starting to learn boxing and kickboxing. Once you nail the basics, you can start to transform your boxing and kickboxing training to execute more complex and advanced ",{"text":2912,"type":814,"marks":2913},"boxing combinations",[2914],{"type":830,"attrs":2915},{"href":2916,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/7-day-boxing-combos-and-switch-stance-workout-program",{"text":2918,"type":814}," and movements. The most important thing to remember is to practice! Over time, these movements will become second nature, and you’ll be bouncing, shuffling, and punching like a pro!",{"type":810,"content":2920},[2921,2922,2926],{"text":2515,"type":814},{"text":1718,"type":814,"marks":2923},[2924],{"type":830,"attrs":2925},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":2521,"type":814},{"type":853,"attrs":2928},{"id":2929,"body":2930},"7035b1ff-fcea-426f-b09b-163f53d0fadd",[2931],{"url":2932,"_uid":2933,"image":2934,"component":895,"copyright_details":2935},{"id":7,"url":2528,"linktype":13,"fieldtype":14,"cached_url":2528},"i-b281848b-70ac-49d1-81fb-0dc1a9e501dc",{"id":2531,"alt":2532,"name":7,"focus":48,"title":2533,"filename":2534,"copyright":7,"fieldtype":50},[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2937,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2938,"component":118,"meta_info":2939,"meta_title":7,"block_image":2940,"cover_image":2941,"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},[],[],"2022-05-23 00:00",{"_uid":2946,"title":2560,"plugin":43,"description":2947},"9eccfc12-da8c-48b3-8306-831b206d3e30","Boxing footwork forms the basis for all training. Here FightCamp Trainer Aaron Swenson leads you through 3 beginner footwork drills for kickboxing defense.",{"id":2949,"alt":2560,"name":7,"focus":48,"title":2560,"filename":2950,"copyright":7,"fieldtype":50},4197587,"https://a.storyblok.com/f/115220/2400x990/5dab81b1de/beginner-footwork-basics-tutorial-for-boxing-kickboxing.png",[],"beginner-footwork-basics-tutorial-for-boxing-kickboxing","blogs/beginner-footwork-basics-tutorial-for-boxing-kickboxing",-4100,[1139],"9c61c69c-5491-4fcc-be73-f75c4b1147c6","2022-05-24T00:00:00.000Z",[],{"name":2960,"created_at":2961,"published_at":2962,"updated_at":2963,"id":2964,"uuid":2965,"content":2966,"slug":3825,"full_slug":3826,"sort_by_date":48,"position":3827,"tag_list":3828,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":3829,"first_published_at":3830,"release_id":48,"lang":60,"path":1142,"alternates":3831,"default_full_slug":48,"translated_slugs":48},"The Punch Number System 1-6 Explained","2022-03-16T17:18:25.895Z","2022-09-26T19:53:31.190Z","2022-09-26T19:53:31.249Z",116095060,"49da15c1-2f37-4eb5-8eb2-d3edbd416f6f",{"_uid":2967,"faqs":2968,"title":2960,"topic":3005,"author":3020,"content":3025,"category":3808,"schedule":3816,"component":1125,"meta_info":3817,"cover_image":3820,"description":3819,"contributors":3824},"eb5ec22e-4a17-4f77-a55a-3147410499e4",[2969,2973,2977,2981,2985,2989,2993,2997,3001],{"_uid":2970,"answer":2971,"question":2972,"component":738},"96fd15db-f888-41ba-81c8-98ca9261623f","Here are three (3) key tips to remember about boxing punch numbers:\n- Odd numbered punches are thrown with your lead hand\n- Even numbered punches are thrown with your rear hand\n- To figure out which hand is your lead and which is your rear, you need to first determine your proper boxing stance","What are some key tips for boxing punch numbers?",{"_uid":2974,"answer":2975,"question":2976,"component":738},"22b61def-473a-4e48-8864-e8571f5241c2","In boxing and kickboxing, there are several different punches and punch combinations that you can throw. In order to keep things systemized, the majority of boxers and boxing coaches will use a number system to help with overall consistency. Each different type of punch is given a specific number. When first learning to box, it can be confusing, but FightCamp is here to help you every PUNCH of the way.\n\nToday, FightCamp Trainer Aaron Swenson will go over the punch number system that you will use for all FightCamp boxing and kickboxing classes. The six (6) main boxing punches are numbered 1 through 6. He will also give you some tips for how to properly execute each punch so you’ll be ready to go for your first boxing workout!","What is the boxing punch number system?",{"_uid":2978,"answer":2979,"question":2980,"component":738},"72ea1509-900b-430f-829c-a5089aa73276","Here are the boxing punch numbers:\n1. Jab\n2. Cross\n3. Lead Hook\n4. Rear Hook\n5. Lead Uppercut\n6. Rear Uppercut","What are the boxing punch numbers?",{"_uid":2982,"answer":2983,"question":2984,"component":738},"d4e0b67e-2e76-4f6a-985c-29106fc2dccf","Jab | 1\nLegs\n- Start on the ball of your rear foot with your weight on your rear leg\n- The amount of weight you can transfer from your rear to your lead leg determines the power of the jab\n- All of your punching power comes from your legs\n- As you throw the jab, push off your rear leg and transfer your weight forward\n\nArms/Hands\n- Your elbow should remain tight to your body, perpendicular to the ground\n- As you throw the punch, “snap” it by turning over your wrist\n- Contact should be made with your top two big knuckles\n- As you retract the punch, pull your hand straight back towards your face, in a defensive guard\n- This is effectively known as “chambering” your punches\n- Bring your hands straight back with your elbows tucked into your body","How do you throw a jab in boxing?",{"_uid":2986,"answer":2987,"question":2988,"component":738},"d50c9021-9cc9-49c4-8a79-5babca99cf5b","Cross | 2\nLegs\n- Start on the ball of your rear foot with your weight on your rear leg\n- The amount of weight you can transfer from your rear to your lead leg determines the power of the cross\n- Focus on pivoting your rear foot to help transfer your weight forward\n- All of your punching power comes from your legs\n- As you throw the cross, push off your rear leg and transfer your weight forward\n\nArms/Hands\n- Your elbow should remain tight to your body, perpendicular to the ground\n- The closer your elbow stays to the midline of your body during the punch, the more power your cross will have\n- As you throw the punch, “snap” it by turning over your wrist\n- Your shoulders should rotate to help maximize punch power\n- Contact should be made with your top two big knuckles\n- As you retract the punch, pull your hand straight back towards your face, in a defensive guard, chambering your punch\n- Bring your hands straight back with your elbows tucked into your body","How do you throw a cross in boxing?",{"_uid":2990,"answer":2991,"question":2992,"component":738},"92a1b455-033d-42c6-becd-a971930d24f6","Lead Hook | 3\nLegs\n- Start with approximately 70% of your weight on your lead foot\n- As your throw the punch and follow through, shift your weight backward to your rear foot\n- Focus on pivoting your lead foot to help maximize the weight transfer backward\n- All of your punching power comes from your legs and torso rotation\n- Weight transfer = power\n\nKey tip: If you were to pause your punch mid-throw, can you lift your lead leg off ground?\n- If not, focus on proper weight transfer to maximize power\n\nArms/Hands\n- From your guard, start executing the punch by bringing your lead hand about one foot outside of the midline and your target (towards your lead side)\n- Your hand should still be semi-perpendicular to the ground\n- From here, “pop” your elbow upward so it is parallel to the ground\n- Shift your weight backward and rotate your upper torso to follow through on the punch\n\nKey coaching cue: Think of punching “around” your opponent during the hook\n- Give yourself about one foot of space performing a “semi-circle” while executing the punch\n- The punch finishes at the midline of your body with your top two knuckles making contact\n- Both palms down and thumbs up are okay for punching contact","How do you throw a lead hook in boxing?",{"_uid":2994,"answer":2995,"question":2996,"component":738},"67c37830-93ed-4b87-a14f-3b8e6194afb9","Rear Hook | 4\nLegs\n- Start with approximately 70% of your weight on the ball of your rear foot\n- As you throw your punch, follow through and shift your weight forward to your lead foot\n- Focus on pivoting your rear foot to help maximize the weight transfer forward\n- All of your punching power comes from your legs and torso rotation\n- Weight transfer = power\n\nArms/Hands\n- From your guard, start executing the punch by bringing your rear hand about one foot outside of the midline and your target (towards your rear side)\n- Your hand should still be semi-perpendicular to the ground\n- From here, “pop” your elbow upward so it is parallel to the ground\n- Shift your weight forward and rotate your upper torso to follow through on the punch\n- Once your punch has landed, “chamber” your hand back into your guard","How do you throw a rear hook in boxing?",{"_uid":2998,"answer":2999,"question":3000,"component":738},"cafb9d06-3861-4d98-a051-fa7b47ac53f1","Lead Uppercut | 5\nLegs\n- Start the punch sequence by bending your knees and dropping your center of gravity\n- The majority of your weight should be on your lead leg\n- As you execute the punch and explode upwards\n- Your power is generated from the quadricep of your lead leg\n\nArms/Hands\n- Your hands start in your boxing guard\n- As you start to throw your punch, drop your lead hand about one foot to waistline height\n- As you explode upwards, land your punch with your arm perpendicular to the floor\n- Your palm should be making contact facing yourself\n- As soon as your punch lands, your hands return back to your guard\n- Focus on exploding upwards and rotating your shoulder to generate power for your lead uppercut\n- Your punch should land square on your target at the midline of your body","How do you throw a lead uppercut in boxing?",{"_uid":3002,"answer":3003,"question":3004,"component":738},"1635ee73-797b-4c96-b6f1-807a4c7953b0","Rear Uppercut | 6\nLegs\n- Start the punch sequence by bending your knees and dropping your center of gravity\n- The majority of your weight should be on your rear leg\n- As you the execute punch and explode upwards\n- Your power is generated from the quadricep of your rear leg\n- Make sure to pivot your rear leg as you throw your punch to maximize the upward momentum for better power\n\nArms/Hands\n- Your hands start in your boxing guard\n- As you start to throw your punch, drop your rear hand about one foot to waistline height\n- As you explode upwards, land your punch with your arm perpendicular to the floor\n- Your palm should be making contact facing yourself\n- As soon as your punch lands, your hands return back to your guard\n- Focus on exploding upwards and rotating your shoulder to generate power for your rear uppercut\n- Your punch should land square on your target at the midline of your body","How do you throw a rear uppercut in boxing?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":3006,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":3018,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":3019,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":3007,"component":39,"meta_info":3015,"meta_title":164,"block_image":3016,"cover_image":3017,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3008,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3013,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3014,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3009,"component":118,"meta_info":3010,"meta_title":7,"block_image":3011,"cover_image":3012,"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":783,"created_at":784,"published_at":785,"updated_at":786,"id":787,"uuid":788,"content":3021,"slug":799,"full_slug":800,"sort_by_date":48,"position":86,"tag_list":3023,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":803,"first_published_at":804,"release_id":48,"lang":60,"path":48,"alternates":3024,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":790,"_uid":791,"name":783,"photo":3022,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":797,"social_link_linkedin":7,"social_link_instagram":798,"social_link_pinterest":7},{"id":793,"alt":783,"name":794,"focus":48,"title":783,"filename":795,"copyright":7,"fieldtype":50},[],[],{"type":807,"content":3026},[3027,3031,3044,3055,3060,3086,3092,3102,3167,3171,3177,3188,3193,3221,3226,3266,3272,3283,3287,3319,3323,3369,3375,3386,3390,3424,3428,3436,3440,3468,3472,3494,3500,3511,3515,3547,3551,3583,3589,3600,3604,3632,3636,3682,3688,3699,3703,3736,3740,3782,3787,3799],{"type":810,"content":3028},[3029],{"text":3030,"type":814},"In boxing and kickboxing, there are several different punches and punch combinations that you can throw. In order to keep things systemized, the majority of boxers and boxing coaches will use a number system to help with overall consistency. Each different type of punch is given a specific number. When first learning to box, it can be confusing, but FightCamp is here to help you every PUNCH of the way.",{"type":810,"content":3032},[3033,3035,3041,3043],{"text":3034,"type":814},"Today, FightCamp Trainer Aaron Swenson will go over the punch number system that you will use for all FightCamp boxing and kickboxing classes. The ",{"text":3036,"type":814,"marks":3037},"six (6) main boxing punches",[3038],{"type":830,"attrs":3039},{"href":3040,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":3042,"type":814}," are numbered 1 through 6. He will also give you some tips for how to properly execute each punch so you’ll be ready to go for your first boxing workout!",{"type":1250},{"type":853,"attrs":3045},{"id":3046,"body":3047},"32b5a38c-74a7-4e51-b1ac-db658436dd8f",[3048],{"_uid":3049,"link":3050,"image":3051,"title":3053,"component":866},"i-63801173-2ea9-494b-9693-a85a2b000bf1",{"id":7,"url":1840,"linktype":13,"fieldtype":14,"cached_url":1840},{"id":3052,"alt":3053,"name":7,"focus":48,"title":3053,"filename":3054,"copyright":7,"fieldtype":50},4186983,"6 Basic Punches In Boxing l Numbers Explained","https://a.storyblok.com/f/115220/1244x700/d33d105ef7/6-basic-punches-in-boxing-numbers-explained.png",{"type":868,"attrs":3056,"content":3057},{"level":880},[3058],{"text":3059,"type":814},"Before You Begin…",{"type":898,"content":3061},[3062,3068,3074],{"type":901,"content":3063},[3064],{"type":810,"content":3065},[3066],{"text":3067,"type":814},"Odd numbered punches are thrown with your lead hand",{"type":901,"content":3069},[3070],{"type":810,"content":3071},[3072],{"text":3073,"type":814},"Even numbered punches are thrown with your rear hand",{"type":901,"content":3075},[3076],{"type":810,"content":3077},[3078,3080],{"text":3079,"type":814},"To figure out which hand is your lead and which is your rear, you need to first determine your proper ",{"text":3081,"type":814,"marks":3082},"boxing stance",[3083],{"type":830,"attrs":3084},{"href":3085,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances/",{"type":868,"attrs":3087,"content":3088},{"level":870},[3089,3091],{"text":3090,"type":814},"Boxing Punch Number System",{"type":1250},{"type":853,"attrs":3093},{"id":3046,"body":3094},[3095],{"url":3096,"_uid":3097,"image":3098,"component":895,"copyright_details":3101},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-8277fa4d-941f-4df1-95d6-6cbb81bba66e",{"id":3099,"alt":3090,"name":7,"focus":48,"title":3090,"filename":3100,"copyright":7,"fieldtype":50},4187428,"https://a.storyblok.com/f/115220/1100x1100/9116a3eaf2/boxing_punch_number_system.png",[],{"type":3103,"attrs":3104,"content":3106},"ordered_list",{"order":3105},1,[3107,3117,3127,3137,3147,3157],{"type":901,"content":3108},[3109],{"type":810,"content":3110},[3111],{"text":3112,"type":814,"marks":3113},"Jab",[3114],{"type":830,"attrs":3115},{"href":3116,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab",{"type":901,"content":3118},[3119],{"type":810,"content":3120},[3121],{"text":3122,"type":814,"marks":3123},"Cross",[3124],{"type":830,"attrs":3125},{"href":3126,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"type":901,"content":3128},[3129],{"type":810,"content":3130},[3131],{"text":3132,"type":814,"marks":3133},"Lead Hook",[3134],{"type":830,"attrs":3135},{"href":3136,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch",{"type":901,"content":3138},[3139],{"type":810,"content":3140},[3141],{"text":3142,"type":814,"marks":3143},"Rear Hook",[3144],{"type":830,"attrs":3145},{"href":3146,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"type":901,"content":3148},[3149],{"type":810,"content":3150},[3151],{"text":3152,"type":814,"marks":3153},"Lead Uppercut",[3154],{"type":830,"attrs":3155},{"href":3156,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch",{"type":901,"content":3158},[3159],{"type":810,"content":3160},[3161],{"text":3162,"type":814,"marks":3163},"Rear Uppercut",[3164],{"type":830,"attrs":3165},{"href":3166,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/KcagWYVfvBg",{"type":810,"content":3168},[3169],{"text":3170,"type":814},"Let's break it down to a few key things that you want to think about while throwing each punch.",{"type":868,"attrs":3172,"content":3173},{"level":880},[3174,3176],{"text":3175,"type":814},"Jab | 1",{"type":1250},{"type":853,"attrs":3178},{"id":3046,"body":3179},[3180],{"url":3181,"_uid":3182,"image":3183,"component":895,"copyright_details":3187},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-6a4a47fb-3976-4c09-864c-3d00f9b08d4b",{"id":3184,"alt":3185,"name":7,"focus":48,"title":3185,"filename":3186,"copyright":7,"fieldtype":50},4187433,"Boxing Jab Punch","https://a.storyblok.com/f/115220/1100x1100/6679da06bb/boxing_jab_punch.png",[],{"type":868,"attrs":3189,"content":3190},{"level":880},[3191],{"text":3192,"type":814},"Legs",{"type":898,"content":3194},[3195,3201,3215],{"type":901,"content":3196},[3197],{"type":810,"content":3198},[3199],{"text":3200,"type":814},"Start on the ball of your rear foot with your weight on your rear leg",{"type":901,"content":3202},[3203,3207],{"type":810,"content":3204},[3205],{"text":3206,"type":814},"The amount of weight you can transfer from your rear to your lead leg determines the power of the jab",{"type":898,"content":3208},[3209],{"type":901,"content":3210},[3211],{"type":810,"content":3212},[3213],{"text":3214,"type":814},"All of your punching power comes from your legs",{"type":901,"content":3216},[3217],{"type":810,"content":3218},[3219],{"text":3220,"type":814},"As you throw the jab, push off your rear leg and transfer your weight forward",{"type":868,"attrs":3222,"content":3223},{"level":880},[3224],{"text":3225,"type":814},"Arms/Hands",{"type":898,"content":3227},[3228,3234,3240,3246],{"type":901,"content":3229},[3230],{"type":810,"content":3231},[3232],{"text":3233,"type":814},"Your elbow should remain tight to your body, perpendicular to the ground",{"type":901,"content":3235},[3236],{"type":810,"content":3237},[3238],{"text":3239,"type":814},"As you throw the punch, “snap” it by turning over your wrist",{"type":901,"content":3241},[3242],{"type":810,"content":3243},[3244],{"text":3245,"type":814},"Contact should be made with your top two big knuckles",{"type":901,"content":3247},[3248,3252],{"type":810,"content":3249},[3250],{"text":3251,"type":814},"As you retract the punch, pull your hand straight back towards your face, in a defensive guard",{"type":898,"content":3253},[3254,3260],{"type":901,"content":3255},[3256],{"type":810,"content":3257},[3258],{"text":3259,"type":814},"This is effectively known as “chambering” your punches",{"type":901,"content":3261},[3262],{"type":810,"content":3263},[3264],{"text":3265,"type":814},"Bring your hands straight back with your elbows tucked into your body",{"type":868,"attrs":3267,"content":3268},{"level":880},[3269,3271],{"text":3270,"type":814},"Cross | 2",{"type":1250},{"type":853,"attrs":3273},{"id":3046,"body":3274},[3275],{"url":3276,"_uid":3277,"image":3278,"component":895,"copyright_details":3282},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-7f65595f-0b1c-4f53-b66a-349c75d03178",{"id":3279,"alt":3280,"name":7,"focus":48,"title":3280,"filename":3281,"copyright":7,"fieldtype":50},4187434,"Boxing Cross Punch","https://a.storyblok.com/f/115220/1100x1100/03cc519db5/boxing_cross_punch.png",[],{"type":868,"attrs":3284,"content":3285},{"level":880},[3286],{"text":3192,"type":814},{"type":898,"content":3288},[3289,3294,3313],{"type":901,"content":3290},[3291],{"type":810,"content":3292},[3293],{"text":3200,"type":814},{"type":901,"content":3295},[3296,3300],{"type":810,"content":3297},[3298],{"text":3299,"type":814},"The amount of weight you can transfer from your rear to your lead leg determines the power of the cross",{"type":898,"content":3301},[3302,3308],{"type":901,"content":3303},[3304],{"type":810,"content":3305},[3306],{"text":3307,"type":814},"Focus on pivoting your rear foot to help transfer your weight forward",{"type":901,"content":3309},[3310],{"type":810,"content":3311},[3312],{"text":3214,"type":814},{"type":901,"content":3314},[3315],{"type":810,"content":3316},[3317],{"text":3318,"type":814},"As you throw the cross, push off your rear leg and transfer your weight forward",{"type":868,"attrs":3320,"content":3321},{"level":880},[3322],{"text":3225,"type":814},{"type":898,"content":3324},[3325,3338,3351,3356],{"type":901,"content":3326},[3327,3330],{"type":810,"content":3328},[3329],{"text":3233,"type":814},{"type":898,"content":3331},[3332],{"type":901,"content":3333},[3334],{"type":810,"content":3335},[3336],{"text":3337,"type":814},"The closer your elbow stays to the midline of your body during the punch, the more power your cross will have",{"type":901,"content":3339},[3340,3343],{"type":810,"content":3341},[3342],{"text":3239,"type":814},{"type":898,"content":3344},[3345],{"type":901,"content":3346},[3347],{"type":810,"content":3348},[3349],{"text":3350,"type":814},"Your shoulders should rotate to help maximize punch power",{"type":901,"content":3352},[3353],{"type":810,"content":3354},[3355],{"text":3245,"type":814},{"type":901,"content":3357},[3358,3362],{"type":810,"content":3359},[3360],{"text":3361,"type":814},"As you retract the punch, pull your hand straight back towards your face, in a defensive guard, chambering your punch",{"type":898,"content":3363},[3364],{"type":901,"content":3365},[3366],{"type":810,"content":3367},[3368],{"text":3265,"type":814},{"type":868,"attrs":3370,"content":3371},{"level":880},[3372,3374],{"text":3373,"type":814},"Lead Hook | 3",{"type":1250},{"type":853,"attrs":3376},{"id":3046,"body":3377},[3378],{"url":3379,"_uid":3380,"image":3381,"component":895,"copyright_details":3385},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-3cecaa9f-cabd-4a8d-ad53-54fdbd30024e",{"id":3382,"alt":3383,"name":7,"focus":48,"title":3383,"filename":3384,"copyright":7,"fieldtype":50},4187439,"Boxing Lead Hook Punch","https://a.storyblok.com/f/115220/1100x1100/e52d19770c/boxing-lead-hook-punch.png",[],{"type":868,"attrs":3387,"content":3388},{"level":880},[3389],{"text":3192,"type":814},{"type":898,"content":3391},[3392,3398],{"type":901,"content":3393},[3394],{"type":810,"content":3395},[3396],{"text":3397,"type":814},"Start with approximately 70% of your weight on your lead foot",{"type":901,"content":3399},[3400,3404],{"type":810,"content":3401},[3402],{"text":3403,"type":814},"As your throw the punch and follow through, shift your weight backward to your rear foot",{"type":898,"content":3405},[3406,3412,3418],{"type":901,"content":3407},[3408],{"type":810,"content":3409},[3410],{"text":3411,"type":814},"Focus on pivoting your lead foot to help maximize the weight transfer backward",{"type":901,"content":3413},[3414],{"type":810,"content":3415},[3416],{"text":3417,"type":814},"All of your punching power comes from your legs and torso rotation",{"type":901,"content":3419},[3420],{"type":810,"content":3421},[3422],{"text":3423,"type":814},"Weight transfer = power",{"type":810,"content":3425},[3426],{"text":3427,"type":814},"Key tip: If you were to pause your punch mid-throw, can you lift your lead leg off ground?",{"type":898,"content":3429},[3430],{"type":901,"content":3431},[3432],{"type":810,"content":3433},[3434],{"text":3435,"type":814},"If not, focus on proper weight transfer to maximize power",{"type":868,"attrs":3437,"content":3438},{"level":880},[3439],{"text":3225,"type":814},{"type":898,"content":3441},[3442,3462],{"type":901,"content":3443},[3444,3448],{"type":810,"content":3445},[3446],{"text":3447,"type":814},"From your guard, start executing the punch by bringing your lead hand about one foot outside of the midline and your target (towards your lead side)",{"type":898,"content":3449},[3450,3456],{"type":901,"content":3451},[3452],{"type":810,"content":3453},[3454],{"text":3455,"type":814},"Your hand should still be semi-perpendicular to the ground",{"type":901,"content":3457},[3458],{"type":810,"content":3459},[3460],{"text":3461,"type":814},"From here, “pop” your elbow upward so it is parallel to the ground",{"type":901,"content":3463},[3464],{"type":810,"content":3465},[3466],{"text":3467,"type":814},"Shift your weight backward and rotate your upper torso to follow through on the punch",{"type":810,"content":3469},[3470],{"text":3471,"type":814},"Key coaching cue: Think of punching “around” your opponent during the hook",{"type":898,"content":3473},[3474,3480],{"type":901,"content":3475},[3476],{"type":810,"content":3477},[3478],{"text":3479,"type":814},"Give yourself about one foot of space, performing a “semi-circle” while executing the punch",{"type":901,"content":3481},[3482,3486],{"type":810,"content":3483},[3484],{"text":3485,"type":814},"The punch finishes at the midline of your body with your top two knuckles making contact",{"type":898,"content":3487},[3488],{"type":901,"content":3489},[3490],{"type":810,"content":3491},[3492],{"text":3493,"type":814},"Both palms down and thumbs up are okay for punching contact",{"type":868,"attrs":3495,"content":3496},{"level":880},[3497,3499],{"text":3498,"type":814},"Rear Hook | 4",{"type":1250},{"type":853,"attrs":3501},{"id":3046,"body":3502},[3503],{"url":3504,"_uid":3505,"image":3506,"component":895,"copyright_details":3510},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-700faa97-a21e-461f-b637-e8f4f5657013",{"id":3507,"alt":3508,"name":7,"focus":48,"title":3508,"filename":3509,"copyright":7,"fieldtype":50},4187445,"Boxing Rear Hook Punch","https://a.storyblok.com/f/115220/1100x1100/15f6de286f/boxing-rear-hook-punch.png",[],{"type":868,"attrs":3512,"content":3513},{"level":880},[3514],{"text":3192,"type":814},{"type":898,"content":3516},[3517,3523],{"type":901,"content":3518},[3519],{"type":810,"content":3520},[3521],{"text":3522,"type":814},"Start with approximately 70% of your weight on the ball of your rear foot",{"type":901,"content":3524},[3525,3529],{"type":810,"content":3526},[3527],{"text":3528,"type":814},"As you throw your punch, follow through and shift your weight forward to your lead foot",{"type":898,"content":3530},[3531,3537,3542],{"type":901,"content":3532},[3533],{"type":810,"content":3534},[3535],{"text":3536,"type":814},"Focus on pivoting your rear foot to help maximize the weight transfer forward",{"type":901,"content":3538},[3539],{"type":810,"content":3540},[3541],{"text":3417,"type":814},{"type":901,"content":3543},[3544],{"type":810,"content":3545},[3546],{"text":3423,"type":814},{"type":868,"attrs":3548,"content":3549},{"level":880},[3550],{"text":3225,"type":814},{"type":898,"content":3552},[3553,3571,3577],{"type":901,"content":3554},[3555,3559],{"type":810,"content":3556},[3557],{"text":3558,"type":814},"From your guard, start executing the punch by bringing your rear hand about one foot outside of the midline and your target (towards your rear side)",{"type":898,"content":3560},[3561,3566],{"type":901,"content":3562},[3563],{"type":810,"content":3564},[3565],{"text":3455,"type":814},{"type":901,"content":3567},[3568],{"type":810,"content":3569},[3570],{"text":3461,"type":814},{"type":901,"content":3572},[3573],{"type":810,"content":3574},[3575],{"text":3576,"type":814},"Shift your weight forward and rotate your upper torso to follow through on the punch",{"type":901,"content":3578},[3579],{"type":810,"content":3580},[3581],{"text":3582,"type":814},"Once your punch has landed, “chamber” your hand back into your guard",{"type":868,"attrs":3584,"content":3585},{"level":880},[3586,3588],{"text":3587,"type":814},"Lead Uppercut | 5",{"type":1250},{"type":853,"attrs":3590},{"id":3046,"body":3591},[3592],{"url":3593,"_uid":3594,"image":3595,"component":895,"copyright_details":3599},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-31339c54-2aa3-4f2f-9021-46dcae478d89",{"id":3596,"alt":3597,"name":7,"focus":48,"title":3597,"filename":3598,"copyright":7,"fieldtype":50},4187449,"Boxing Lead Uppercut Punch","https://a.storyblok.com/f/115220/1100x1100/cdfa421c40/boxing-lead_uppercut-punch.png",[],{"type":868,"attrs":3601,"content":3602},{"level":880},[3603],{"text":3192,"type":814},{"type":898,"content":3605},[3606,3620,3626],{"type":901,"content":3607},[3608,3612],{"type":810,"content":3609},[3610],{"text":3611,"type":814},"Start the punch sequence by bending your knees and dropping your center of gravity",{"type":898,"content":3613},[3614],{"type":901,"content":3615},[3616],{"type":810,"content":3617},[3618],{"text":3619,"type":814},"The majority of your weight should be on your lead leg",{"type":901,"content":3621},[3622],{"type":810,"content":3623},[3624],{"text":3625,"type":814},"As you execute the punch, explode upwards",{"type":901,"content":3627},[3628],{"type":810,"content":3629},[3630],{"text":3631,"type":814},"Your power is generated from the quadricep of your lead leg",{"type":868,"attrs":3633,"content":3634},{"level":880},[3635],{"text":3225,"type":814},{"type":898,"content":3637},[3638,3644,3650,3670,3676],{"type":901,"content":3639},[3640],{"type":810,"content":3641},[3642],{"text":3643,"type":814},"Your hands start in your boxing guard",{"type":901,"content":3645},[3646],{"type":810,"content":3647},[3648],{"text":3649,"type":814},"As you start to throw your punch, drop your lead hand about one foot to waistline height",{"type":901,"content":3651},[3652,3656],{"type":810,"content":3653},[3654],{"text":3655,"type":814},"As you explode upwards, land your punch with your arm perpendicular to the floor",{"type":898,"content":3657},[3658,3664],{"type":901,"content":3659},[3660],{"type":810,"content":3661},[3662],{"text":3663,"type":814},"Your palm should be making contact facing yourself",{"type":901,"content":3665},[3666],{"type":810,"content":3667},[3668],{"text":3669,"type":814},"As soon as your punch lands, your hands return back to your guard",{"type":901,"content":3671},[3672],{"type":810,"content":3673},[3674],{"text":3675,"type":814},"Focus on exploding upwards and rotating your shoulder to generate power for your lead uppercut",{"type":901,"content":3677},[3678],{"type":810,"content":3679},[3680],{"text":3681,"type":814},"Your punch should land square on your target at the midline of your body",{"type":868,"attrs":3683,"content":3684},{"level":880},[3685,3687],{"text":3686,"type":814},"Rear Uppercut | 6",{"type":1250},{"type":853,"attrs":3689},{"id":3046,"body":3690},[3691],{"url":3692,"_uid":3693,"image":3694,"component":895,"copyright_details":3698},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-27724922-bb66-4f88-9798-a6a80361b75d",{"id":3695,"alt":3696,"name":7,"focus":48,"title":3696,"filename":3697,"copyright":7,"fieldtype":50},4187452,"Boxing Rear Uppercut Punch","https://a.storyblok.com/f/115220/1100x1100/5446d582a3/boxing-rear-uppercut-punch.png",[],{"type":868,"attrs":3700,"content":3701},{"level":880},[3702],{"text":3192,"type":814},{"type":898,"content":3704},[3705,3710,3716,3722],{"type":901,"content":3706},[3707],{"type":810,"content":3708},[3709],{"text":3611,"type":814},{"type":901,"content":3711},[3712],{"type":810,"content":3713},[3714],{"text":3715,"type":814},"The majority of your weight should be on your rear leg",{"type":901,"content":3717},[3718],{"type":810,"content":3719},[3720],{"text":3721,"type":814},"As you the execute punch and explode upwards",{"type":901,"content":3723},[3724,3728],{"type":810,"content":3725},[3726],{"text":3727,"type":814},"Your power is generated from the quadricep of your rear leg",{"type":898,"content":3729},[3730],{"type":901,"content":3731},[3732],{"type":810,"content":3733},[3734],{"text":3735,"type":814},"Make sure to pivot your rear leg as you throw your punch to maximize the upward momentum for better power",{"type":868,"attrs":3737,"content":3738},{"level":880},[3739],{"text":3225,"type":814},{"type":898,"content":3741},[3742,3747,3753,3771,3777],{"type":901,"content":3743},[3744],{"type":810,"content":3745},[3746],{"text":3643,"type":814},{"type":901,"content":3748},[3749],{"type":810,"content":3750},[3751],{"text":3752,"type":814},"As you start to throw your punch, drop your rear hand about one foot to waistline height",{"type":901,"content":3754},[3755,3758],{"type":810,"content":3756},[3757],{"text":3655,"type":814},{"type":898,"content":3759},[3760,3766],{"type":901,"content":3761},[3762],{"type":810,"content":3763},[3764],{"text":3765,"type":814},"Your palm should be making contact facing you",{"type":901,"content":3767},[3768],{"type":810,"content":3769},[3770],{"text":3669,"type":814},{"type":901,"content":3772},[3773],{"type":810,"content":3774},[3775],{"text":3776,"type":814},"Focus on exploding upwards and rotating your shoulder to generate power for your rear uppercut",{"type":901,"content":3778},[3779],{"type":810,"content":3780},[3781],{"text":3681,"type":814},{"type":868,"attrs":3783,"content":3784},{"level":870},[3785],{"text":3786,"type":814},"Practice Makes Perfect",{"type":810,"content":3788},[3789,3791,3797],{"text":3790,"type":814},"That right there is the basic boxing punch number system. The more you practice, the more second nature it will become. That way, when you check out our on-demand classes and the instructors are calling out numbers, you’ll be all set to follow their lead on the ",{"text":3792,"type":814,"marks":3793},"heavy bag or while shadowboxing",[3794],{"type":830,"attrs":3795},{"href":3796,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do",{"text":3798,"type":814},"!",{"type":810,"content":3800},[3801,3803,3807],{"text":3802,"type":814},"If you like this step-by-step instruction, download the FREE ",{"text":1718,"type":814,"marks":3804},[3805],{"type":830,"attrs":3806},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":2215,"type":814},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3809,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3814,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3815,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3810,"component":118,"meta_info":3811,"meta_title":7,"block_image":3812,"cover_image":3813,"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},[],[],"2022-05-16 00:00",{"_uid":3818,"title":2960,"plugin":43,"description":3819},"a2f2a60e-ecc9-4b75-85a1-a165aa1d2a74","FightCamp's Aaron Swenson breaks down the boxing & kickboxing punch number system. With added tips for each punch, you’ll be throwing a 1-2 combo like a pro.",{"id":3821,"alt":3822,"name":7,"focus":48,"title":3822,"filename":3823,"copyright":7,"fieldtype":50},4187024,"Boxing Punch Numbers 1-6 Explained","https://a.storyblok.com/f/115220/2400x990/32ed3a0f55/boxing-punch-numbers-1-6-explained.png",[],"the-punch-number-system-1-6-explained","blogs/the-punch-number-system-1-6-explained",-4050,[1139],"8c0bdb6d-bd60-494a-9a88-49c9b8e7407d","2022-05-17T00:00:00.000Z",[],{"name":3833,"created_at":3834,"published_at":3835,"updated_at":3836,"id":3837,"uuid":3838,"content":3839,"slug":4329,"full_slug":4330,"sort_by_date":48,"position":4331,"tag_list":4332,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":4333,"first_published_at":4334,"release_id":48,"lang":60,"path":1142,"alternates":4335,"default_full_slug":48,"translated_slugs":48},"How To Do The Perfect Kickboxing Stance","2022-03-09T22:04:23.545Z","2022-09-26T19:53:32.190Z","2022-09-26T19:53:32.234Z",114431532,"3e469a50-10ee-4565-9573-f9d081e0e3d2",{"_uid":3840,"faqs":3841,"title":3833,"topic":3866,"author":3881,"content":3886,"category":4313,"schedule":4321,"component":1125,"meta_info":4322,"cover_image":4325,"description":4324,"contributors":4328},"852d1ac6-7048-487e-80a4-8361f1a54b7e",[3842,3846,3850,3854,3858,3862],{"_uid":3843,"answer":3844,"question":3845,"component":738},"0101c429-f7f8-49e8-97e3-f86300d2d477","Start off in a neutral stance:\n- If you are right handed, put your left foot forward (orthodox stance)\n- If you are left handed, put your right foot forward (southpaw stance)\n\n","What is the set-up for a kickboxing stance?",{"_uid":3847,"answer":3848,"question":3849,"component":738},"5e95c389-842d-4db7-997e-41603e4ae071","To do a kickboxing Orthodox Stance: Note: All of these steps work just the opposite in a southpaw stance\n- Feet should be shoulder-width apart and staggered\n- Staggered: left heel is inline with your right toe\n- Check to make sure feet are on both sides of the tape\n- Front foot faces straight ahead\n- Rear foot is pigeon-toed inwards\n- Keep your weight on the ball of your foot\n- Arms are up in guard with your elbows tucked in\n- Arms should be perpendicular to the floor\n- Rear hand is right in front of you face\n- Lead hand is up slightly further out in front of face\n- Chin should be tucked slightly downward with eyes on target\n- Key Tip: Your hands are your first line of defense–you should be looking through your hands in the guard\n\n","How do you do a kickboxing orthodox stance?",{"_uid":3851,"answer":3852,"question":3853,"component":738},"28766beb-2300-4c22-91a6-e1f7998017d8","For your kickboxing stance you should: \n- Stand about arms-length away\n- Target should be centered with the midline of your body\n- Feet staggered","How should you stand when facing a target: Heavy Bag or Opponent?",{"_uid":3855,"answer":3856,"question":3857,"component":738},"4ed20ec8-14d1-4a8d-84ac-d1bfd82ed0db","Using the steps above, assume the proper stance and distance.\n- Start by shifting your weight from your rear leg to your lead leg by doing a small 1-inch step with your lead leg at a 45-degree angle across your opponent\n- This will maximize your power and open up your hips\n- Perform a rear leg kick by raising your rear knee towards you opponent, through the center (chambering leg)\n- As you complete the motion upwards, extend your rear leg fully, making low contact with your shin and in-step\n- It is important to point your toe (plantar flexion) making contact with the top of the foot/shin\n- While kicking, swing your right arm backwards towards your bottom side to act as a counter balance, and bring your left arm up to protect your face\n- Once you land the kick, return to your proper stance","How to throw a rear leg low kick from a kickboxing stance?",{"_uid":3859,"answer":3860,"question":3861,"component":738},"9a56c2bb-9f3d-48df-9a0d-9145cd2e7b87","Start by performing a larger 6-inch step across your target at a 45-degree angle towards your rear side to maximize power.This will open up your hips.\n- Your weight will now be on your rear foot. Think of “falling” off the center line towards your lead leg\n- As you transfer your weight, chamber your knee towards your target while finishing off the kick in full extension making contact with the bag with your shin or in-step\n- Your lead hand acts as counterbalance and swings backwards towards your back side\n- Your rear hand remains up in guard to protect your face\n- Once you land the kick, return immediately back to your proper stance","How to throw a lead leg low kick from a kickboxing stance?",{"_uid":3863,"answer":3864,"question":3865,"component":738},"cde7dab5-9cf1-4719-a08e-f50d3e19fc36","The main focus is:\n- Stepping and opening your hips\n- It should feel as if you are “falling” out of the center line while taking each step\n- Weight transfer should land on each foot that takes the step\n- Make sure you kick with your shin and in-step\n- Do not kick with your toe as this will break bones!","What is the main focus of doing a proper kickboxing stance?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":3867,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":3879,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":3880,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":3868,"component":39,"meta_info":3876,"meta_title":164,"block_image":3877,"cover_image":3878,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3869,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3874,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3875,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3870,"component":118,"meta_info":3871,"meta_title":7,"block_image":3872,"cover_image":3873,"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":783,"created_at":784,"published_at":785,"updated_at":786,"id":787,"uuid":788,"content":3882,"slug":799,"full_slug":800,"sort_by_date":48,"position":86,"tag_list":3884,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":803,"first_published_at":804,"release_id":48,"lang":60,"path":48,"alternates":3885,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":790,"_uid":791,"name":783,"photo":3883,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":797,"social_link_linkedin":7,"social_link_instagram":798,"social_link_pinterest":7},{"id":793,"alt":783,"name":794,"focus":48,"title":783,"filename":795,"copyright":7,"fieldtype":50},[],[],{"type":807,"content":3887},[3888,3899,3910,3915,3919,3924,3946,3957,3962,3966,4040,4044,4049,4069,4075,4086,4090,4138,4149,4154,4202,4207,4219,4225,4236,4272,4277,4295,4304],{"type":810,"content":3889},[3890,3892,3896,3898],{"text":3891,"type":814},"Learning the nuances of a sport will not only make you a better athlete but a better practitioner in any discipline. One of the first steps of learning a new combat sport is figuring out the proper stance. A proper fighting stance will be slightly different depending upon the sport, and knowing those differences is what separates the good fighters from the great ones. Here, FightCamp Trainer ",{"text":783,"type":814,"marks":3893},[3894],{"type":830,"attrs":3895},{"href":832,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":3897,"type":814}," breaks down the basics of the perfect kickboxing stance, as well as how to throw a low kick from your stance.",{"type":1250},{"type":853,"attrs":3900},{"id":3901,"body":3902},"2ecb56fc-20bc-4759-949a-056ae9328987",[3903],{"_uid":3904,"link":3905,"image":3906,"title":3908,"component":866},"i-33df5e00-291a-4244-8f1e-13f0ce56202f",{"id":7,"url":2183,"linktype":13,"fieldtype":14,"cached_url":2183},{"id":3907,"alt":3908,"name":7,"focus":48,"title":3908,"filename":3909,"copyright":7,"fieldtype":50},4090986,"The Perfect Kickboxing Stance l Kickboxing For Beginners","https://a.storyblok.com/f/115220/1244x700/f7c3c77a97/the-perfect-kickboxing-stance-kickboxing-for-beginners.png",{"type":868,"attrs":3911,"content":3912},{"level":870},[3913],{"text":3914,"type":814},"Finding The Perfect Kickboxing Stance",{"type":810,"content":3916},[3917],{"text":3918,"type":814},"Key Tip: Put a foot-long piece of tape on the ground as a guide–your right foot should be on one side and your left foot on the other. This will help you form check while learning the stance basics.",{"type":868,"attrs":3920,"content":3921},{"level":880},[3922],{"text":3923,"type":814},"The Set-Up",{"type":898,"content":3925},[3926],{"type":901,"content":3927},[3928,3932],{"type":810,"content":3929},[3930],{"text":3931,"type":814},"Start off in a neutral stance",{"type":898,"content":3933},[3934,3940],{"type":901,"content":3935},[3936],{"type":810,"content":3937},[3938],{"text":3939,"type":814},"If you are right handed, put your left foot forward (orthodox stance)",{"type":901,"content":3941},[3942],{"type":810,"content":3943},[3944],{"text":3945,"type":814},"If you are left handed, put your right foot forward (southpaw stance)",{"type":853,"attrs":3947},{"id":3901,"body":3948},[3949],{"url":3950,"_uid":3951,"image":3952,"component":895,"copyright_details":3956},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-9537d4bc-3ec2-4c39-a5ea-d29a90337494",{"id":3953,"alt":3954,"name":7,"focus":48,"title":3954,"filename":3955,"copyright":7,"fieldtype":50},4091450,"Kickboxing Orthodox Stance","https://a.storyblok.com/f/115220/1380x700/ae31d83585/kickboxing_stance.png",[],{"type":868,"attrs":3958,"content":3959},{"level":880},[3960],{"text":3961,"type":814},"Orthodox Stance",{"type":810,"content":3963},[3964],{"text":3965,"type":814},"Note: All of these steps work just the opposite in a southpaw stance",{"type":898,"content":3967},[3968,3988,3994,4008,4034],{"type":901,"content":3969},[3970,3974],{"type":810,"content":3971},[3972],{"text":3973,"type":814},"Feet should be shoulder-width apart and staggered",{"type":898,"content":3975},[3976,3982],{"type":901,"content":3977},[3978],{"type":810,"content":3979},[3980],{"text":3981,"type":814},"Staggered: left heel is inline with your right toe",{"type":901,"content":3983},[3984],{"type":810,"content":3985},[3986],{"text":3987,"type":814},"Check to make sure feet are on both sides of the tape",{"type":901,"content":3989},[3990],{"type":810,"content":3991},[3992],{"text":3993,"type":814},"Front foot faces straight ahead",{"type":901,"content":3995},[3996,4000],{"type":810,"content":3997},[3998],{"text":3999,"type":814},"Rear foot is pigeon-toed inwards",{"type":898,"content":4001},[4002],{"type":901,"content":4003},[4004],{"type":810,"content":4005},[4006],{"text":4007,"type":814},"Keep your weight on the ball of your foot",{"type":901,"content":4009},[4010,4014],{"type":810,"content":4011},[4012],{"text":4013,"type":814},"Arms are up in guard with your elbows tucked in",{"type":898,"content":4015},[4016,4022,4028],{"type":901,"content":4017},[4018],{"type":810,"content":4019},[4020],{"text":4021,"type":814},"Arms should be perpendicular to the floor",{"type":901,"content":4023},[4024],{"type":810,"content":4025},[4026],{"text":4027,"type":814},"Rear hand is right in front of you face",{"type":901,"content":4029},[4030],{"type":810,"content":4031},[4032],{"text":4033,"type":814},"Lead hand is up slightly further out in front of face",{"type":901,"content":4035},[4036],{"type":810,"content":4037},[4038],{"text":4039,"type":814},"Chin should be tucked slightly downward with eyes on target",{"type":810,"content":4041},[4042],{"text":4043,"type":814},"Key Tip: Your hands are your first line of defense–you should be looking through your hands in the guard",{"type":868,"attrs":4045,"content":4046},{"level":880},[4047],{"text":4048,"type":814},"When Facing a Target: Heavy Bag or Opponent",{"type":898,"content":4050},[4051,4057,4063],{"type":901,"content":4052},[4053],{"type":810,"content":4054},[4055],{"text":4056,"type":814},"Stand about arms-length away",{"type":901,"content":4058},[4059],{"type":810,"content":4060},[4061],{"text":4062,"type":814},"Target should be centered with the midline of your body",{"type":901,"content":4064},[4065],{"type":810,"content":4066},[4067],{"text":4068,"type":814},"Feet staggered",{"type":868,"attrs":4070,"content":4071},{"level":880},[4072,4074],{"text":4073,"type":814},"Rear Leg Low Kick",{"type":1250},{"type":853,"attrs":4076},{"id":3901,"body":4077},[4078],{"url":4079,"_uid":4080,"image":4081,"component":895,"copyright_details":4085},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-765e0f00-88c2-46de-bbac-7c91d45d6ba2",{"id":4082,"alt":4083,"name":7,"focus":48,"title":4083,"filename":4084,"copyright":7,"fieldtype":50},4091449,"Kickboxing - Stepping on a 45 degree angle","https://a.storyblok.com/f/115220/1380x700/b468cda418/45_angle_step.png",[],{"type":810,"content":4087},[4088],{"text":4089,"type":814},"Using the steps above, assume the proper stance and distance.",{"type":898,"content":4091},[4092,4106,4112,4126,4132],{"type":901,"content":4093},[4094,4098],{"type":810,"content":4095},[4096],{"text":4097,"type":814}," Start by shifting your weight from your rear leg to your lead leg by taking a small 1-inch step with your lead leg at a 45-degree angle across your opponent",{"type":898,"content":4099},[4100],{"type":901,"content":4101},[4102],{"type":810,"content":4103},[4104],{"text":4105,"type":814},"This will maximize your power and open up your hips",{"type":901,"content":4107},[4108],{"type":810,"content":4109},[4110],{"text":4111,"type":814},"Perform a rear leg kick by raising your rear knee towards you opponent, through the center (chambering leg)",{"type":901,"content":4113},[4114,4118],{"type":810,"content":4115},[4116],{"text":4117,"type":814},"As you complete the motion upwards, extend your rear leg fully, making low contact with your shin and in-step",{"type":898,"content":4119},[4120],{"type":901,"content":4121},[4122],{"type":810,"content":4123},[4124],{"text":4125,"type":814},"It is important to point your toe (plantar flexion) making contact with the top of the foot/shin",{"type":901,"content":4127},[4128],{"type":810,"content":4129},[4130],{"text":4131,"type":814},"While kicking, swing your right arm backwards towards your bottom side to act as a counter balance, and bring your lead arm up to protect your face",{"type":901,"content":4133},[4134],{"type":810,"content":4135},[4136],{"text":4137,"type":814},"Once you land the kick, return to your proper stance",{"type":853,"attrs":4139},{"id":3901,"body":4140},[4141],{"url":4142,"_uid":4143,"image":4144,"component":895,"copyright_details":4148},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-d4f5f082-9120-44d3-bd7d-3f1f8050095c",{"id":4145,"alt":4146,"name":7,"focus":48,"title":4146,"filename":4147,"copyright":7,"fieldtype":50},4091439,"Kickboxing Rear Leg Low Kick","https://a.storyblok.com/f/115220/1380x700/5d1e9cde18/rear_leg_low_kick.png",[],{"type":868,"attrs":4150,"content":4151},{"level":880},[4152],{"text":4153,"type":814},"Lead Leg Low Kick",{"type":898,"content":4155},[4156,4176,4182],{"type":901,"content":4157},[4158,4162],{"type":810,"content":4159},[4160],{"text":4161,"type":814},"Start by performing a larger 6-inch step across your target at a 45-degree angle towards your rear side to maximize power",{"type":898,"content":4163},[4164,4170],{"type":901,"content":4165},[4166],{"type":810,"content":4167},[4168],{"text":4169,"type":814},"This will open up your hips",{"type":901,"content":4171},[4172],{"type":810,"content":4173},[4174],{"text":4175,"type":814},"Your weight will now be on your rear foot (think of “falling” off the center line towards your lead leg)",{"type":901,"content":4177},[4178],{"type":810,"content":4179},[4180],{"text":4181,"type":814},"As you transfer your weight, chamber your knee towards your target while finishing off the kick in full extension, making contact with the bag with your shin or in-step",{"type":901,"content":4183},[4184,4188],{"type":810,"content":4185},[4186],{"text":4187,"type":814},"Your lead hand acts as counterbalance and swings backwards towards your back side",{"type":898,"content":4189},[4190,4196],{"type":901,"content":4191},[4192],{"type":810,"content":4193},[4194],{"text":4195,"type":814},"Your rear hand remains up in guard to protect your face",{"type":901,"content":4197},[4198],{"type":810,"content":4199},[4200],{"text":4201,"type":814},"Once you land the kick, return immediately back to your proper stance",{"type":868,"attrs":4203,"content":4204},{"level":870},[4205],{"text":4206,"type":814},"Practice 25 x’s",{"type":810,"content":4208},[4209,4211,4217],{"text":4210,"type":814},"Now that you have mastered the proper kickboxing stance and ",{"text":4212,"type":814,"marks":4213},"low kick",[4214],{"type":830,"attrs":4215},{"href":4216,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/five-5-best-kicks-in-kickboxing/",{"text":4218,"type":814}," technique, begin by performing 25 kicks on each side.",{"type":868,"attrs":4220,"content":4221},{"level":880},[4222,4224],{"text":4223,"type":814},"Focus Points",{"type":1250},{"type":853,"attrs":4226},{"id":3901,"body":4227},[4228],{"url":4229,"_uid":4230,"image":4231,"component":895,"copyright_details":4235},{"id":7,"url":7,"linktype":889,"fieldtype":14,"cached_url":7},"i-df2715ac-6012-4b0b-aaa9-bda0331d28f0",{"id":4232,"alt":4233,"name":7,"focus":48,"title":4233,"filename":4234,"copyright":7,"fieldtype":50},4091408,"Kicking with your shin","https://a.storyblok.com/f/115220/1380x700/b668ec80b4/in-step_landing.png",[],{"type":898,"content":4237},[4238,4244,4258],{"type":901,"content":4239},[4240],{"type":810,"content":4241},[4242],{"text":4243,"type":814},"Stepping and opening your hips",{"type":901,"content":4245},[4246,4250],{"type":810,"content":4247},[4248],{"text":4249,"type":814},"It should feel as if you are “falling” out of the center line while taking each step",{"type":898,"content":4251},[4252],{"type":901,"content":4253},[4254],{"type":810,"content":4255},[4256],{"text":4257,"type":814},"Weight transfer should land on each foot that takes the step",{"type":901,"content":4259},[4260,4264],{"type":810,"content":4261},[4262],{"text":4263,"type":814},"Make sure you kick with your shin and in-step",{"type":898,"content":4265},[4266],{"type":901,"content":4267},[4268],{"type":810,"content":4269},[4270],{"text":4271,"type":814},"Do not kick with your toe as this will break bones!",{"type":868,"attrs":4273,"content":4274},{"level":870},[4275],{"text":4276,"type":814},"A Kicking Good Time",{"type":810,"content":4278},[4279,4285,4287,4293],{"text":4280,"type":814,"marks":4281},"Lead kicks",[4282],{"type":830,"attrs":4283},{"href":4284,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/the-3-types-of-kicks-in-kickboxing/",{"text":4286,"type":814}," and rear kicks are two of the main strikes in kickboxing. It takes time to master the proper ",{"text":4288,"type":814,"marks":4289},"technique",[4290],{"type":830,"attrs":4291},{"href":4292,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-kickboxing-techniques-using-strikes-and-kicks/",{"text":4294,"type":814}," and rhythm so you can execute each kick safely. Using Aaron’s tips will help you learn the kickboxing basics and maximize your kicking power.",{"type":810,"content":4296},[4297,4299,4303],{"text":4298,"type":814},"Now that you know how to do the perfect kickboxing stance, 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":1718,"type":814,"marks":4300},[4301],{"type":830,"attrs":4302},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":2521,"type":814},{"type":853,"attrs":4305},{"id":4306,"body":4307},"31677e0b-9502-40d2-b7ae-e54d5ea53772",[4308],{"url":4309,"_uid":4310,"image":4311,"component":895,"copyright_details":4312},{"id":7,"url":2528,"linktype":13,"fieldtype":14,"cached_url":2528},"i-3baedba0-4652-4f35-8af1-da3bda21445c",{"id":2531,"alt":2532,"name":7,"focus":48,"title":2533,"filename":2534,"copyright":7,"fieldtype":50},[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4314,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4319,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4320,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4315,"component":118,"meta_info":4316,"meta_title":7,"block_image":4317,"cover_image":4318,"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},[],[],"2022-05-06 00:00",{"_uid":4323,"title":3833,"plugin":43,"description":4324},"c3a88457-1d7e-4fa1-8c77-1beec1bd6215","Ready to start kickboxing? FightCamp Trainer Aaron Swenson walks you through the perfect kickboxing stance and how to properly throw low kicks from your stance.",{"id":4326,"alt":3833,"name":7,"focus":48,"title":3833,"filename":4327,"copyright":7,"fieldtype":50},4091020,"https://a.storyblok.com/f/115220/2400x990/d779fb94c3/how-to-do-the-perfect-kickboxing-stance.png",[],"how-to-do-the-perfect-kickboxing-stance","blogs/how-to-do-the-perfect-kickboxing-stance",-4020,[],"2ab94e17-1377-4946-833a-0a54a695d580","2022-05-07T00:00:00.000Z",[],{"name":4337,"created_at":4338,"published_at":4339,"updated_at":4340,"id":4341,"uuid":4342,"content":4343,"slug":4989,"full_slug":4990,"sort_by_date":48,"position":4991,"tag_list":4992,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":4993,"first_published_at":4994,"release_id":48,"lang":60,"path":1142,"alternates":4995,"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":4344,"faqs":4345,"title":4337,"topic":4390,"author":4405,"content":4427,"category":4970,"schedule":4978,"component":1125,"meta_info":4979,"cover_image":4983,"description":4986,"contributors":4987,"email_capture":4988},"c4ab5922-7ab5-46de-ad33-91b142b9b7d0",[4346,4350,4354,4358,4362,4366,4370,4374,4378,4382,4386],{"_uid":4347,"answer":4348,"question":4349,"component":738},"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?",{"_uid":4351,"answer":4352,"question":4353,"component":738},"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":4355,"answer":4356,"question":4357,"component":738},"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":4359,"answer":4360,"question":4361,"component":738},"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":4363,"answer":4364,"question":4365,"component":738},"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":4367,"answer":4368,"question":4369,"component":738},"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":4371,"answer":4372,"question":4373,"component":738},"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":4375,"answer":4376,"question":4377,"component":738},"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":4379,"answer":4380,"question":4381,"component":738},"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":4383,"answer":4384,"question":4385,"component":738},"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":4387,"answer":4388,"question":4389,"component":738},"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":4391,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":4403,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":4404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":4392,"component":39,"meta_info":4400,"meta_title":164,"block_image":4401,"cover_image":4402,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4393,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4398,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4394,"component":118,"meta_info":4395,"meta_title":7,"block_image":4396,"cover_image":4397,"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":4406,"created_at":4407,"published_at":4408,"updated_at":4409,"id":4410,"uuid":4411,"content":4412,"slug":4421,"full_slug":4422,"sort_by_date":48,"position":227,"tag_list":4423,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":4424,"first_published_at":4425,"release_id":48,"lang":60,"path":48,"alternates":4426,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":4413,"_uid":4414,"name":4406,"photo":4415,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":4419,"social_link_instagram":4420,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":4416,"alt":4406,"name":4417,"focus":48,"title":4406,"filename":4418,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":807,"content":4428},[4429,4433,4456,4461,4471,4474,4500,4516,4521,4527,4536,4555,4559,4565,4574,4578,4582,4624,4629,4641,4669,4673,4697,4701,4721,4725,4737,4763,4767,4783,4817,4832,4860,4865,4874,4878,4883,4887,4901,4906,4909,4913,4930,4935],{"type":868,"attrs":4430,"content":4431},{"level":870},[4432],{"text":4349,"type":814},{"type":810,"content":4434},[4435,4437,4443,4449,4454],{"text":4436,"type":814},"Kickboxing is a modern sport that combines elements of ",{"text":4438,"type":814,"marks":4439}," ",[4440],{"type":4441,"attrs":4442},"styled",{"class":7},{"text":4444,"type":814,"marks":4445},"combat sports",[4446],{"type":830,"attrs":4447},{"href":4448,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://www.youtube.com/watch?v=TedSBwlsqJI",{"text":4450,"type":814,"marks":4451},"  ",[4452],{"type":4441,"attrs":4453},{"class":7},{"text":4455,"type":814},"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":868,"attrs":4457,"content":4458},{"level":870},[4459,4460],{"text":4353,"type":814},{"type":1250},{"type":853,"attrs":4462},{"id":4463,"body":4464},"4e6b304e-632d-4e3d-a366-b850fd63eb82",[4465],{"_uid":4466,"image":4467,"component":895},"i-10ca66b4-1907-4918-b091-82f41632464d",{"id":4468,"alt":4469,"name":7,"focus":48,"title":4469,"filename":4470,"copyright":7,"fieldtype":50},3427943,"FightCamp Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/c9c2f54d31/kickboxing_workout.jpg",{"type":810,"content":4472},[4473],{"text":4352,"type":814},{"type":810,"content":4475},[4476,4478,4482,4484,4488,4494,4498],{"text":4477,"type":814},"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":4438,"type":814,"marks":4479},[4480],{"type":4441,"attrs":4481},{"class":7},{"text":4483,"type":814},"FightCamp offers many ",{"text":4438,"type":814,"marks":4485},[4486],{"type":4441,"attrs":4487},{"class":7},{"text":4489,"type":814,"marks":4490},"online kickboxing workouts",[4491],{"type":830,"attrs":4492},{"href":4493,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing",{"text":4450,"type":814,"marks":4495},[4496],{"type":4441,"attrs":4497},{"class":7},{"text":4499,"type":814},"led by professional kickboxers, MMA fighters, and martial artists to help you.",{"type":810,"content":4501},[4502,4504,4508,4514],{"text":4503,"type":814},"Now that you understand a little history of the sport and its benefits, you can take a moment to review the ",{"text":4438,"type":814,"marks":4505},[4506],{"type":4441,"attrs":4507},{"class":7},{"text":4509,"type":814,"marks":4510},"basic kicks in kickboxing",[4511],{"type":830,"attrs":4512},{"href":4513,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"text":4515,"type":814},", then get your at-home kickboxing gym ready to go!",{"type":868,"attrs":4517,"content":4518},{"level":870},[4519],{"text":4520,"type":814},"How to Prepare for Kickboxing Class",{"type":868,"attrs":4522,"content":4523},{"level":880},[4524,4526],{"text":4525,"type":814},"Setting Up Your Kickboxing Space",{"type":1250},{"type":853,"attrs":4528},{"id":4463,"body":4529},[4530],{"_uid":4531,"image":4532,"component":895},"i-e4b4c35d-5445-4676-b71b-3431a41e7380",{"id":4533,"alt":4534,"name":7,"focus":48,"title":4534,"filename":4535,"copyright":7,"fieldtype":50},3427945,"At-Home Kickboxing Workout Space","https://a.storyblok.com/f/115220/1100x1100/42c603b8b4/kickboxing_workout_space.jpg",{"type":810,"content":4537},[4538,4540,4544,4549,4553],{"text":4539,"type":814},"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":4438,"type":814,"marks":4541},[4542],{"type":4441,"attrs":4543},{"class":7},{"text":1109,"type":814,"marks":4545},[4546],{"type":830,"attrs":4547},{"href":4548,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":4450,"type":814,"marks":4550},[4551],{"type":4441,"attrs":4552},{"class":7},{"text":4554,"type":814},"offers various equipment and a punching bag that doesn’t take up much space, is easy to assemble, and is even portable.",{"type":810,"content":4556},[4557],{"text":4558,"type":814},"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":868,"attrs":4560,"content":4561},{"level":880},[4562,4564],{"text":4563,"type":814},"What Kickboxing Equipment Do You Need to Start?",{"type":1250},{"type":853,"attrs":4566},{"id":4463,"body":4567},[4568],{"_uid":4569,"image":4570,"component":895},"i-a77f2ff7-b8ba-4e34-b4a7-2e23955a3e5a",{"id":4571,"alt":4572,"name":7,"focus":48,"title":4572,"filename":4573,"copyright":7,"fieldtype":50},3427947,"FightCamp Kickboxing Equipment","https://a.storyblok.com/f/115220/1100x1100/a61ec614b2/kickboxing_equipment.jpg",{"type":810,"content":4575},[4576],{"text":4577,"type":814},"Once you’ve dedicated an area in your home to train in, choosing the right kickboxing gear is the next step.",{"type":810,"content":4579},[4580],{"text":4581,"type":814},"Getting started in kickboxing is relatively simple. There are only a few items you may need to purchase before starting:",{"type":898,"content":4583},[4584,4594,4604,4614],{"type":901,"content":4585},[4586],{"type":810,"content":4587},[4588],{"text":4589,"type":814,"marks":4590},"Workout Clothes",[4591],{"type":830,"attrs":4592},{"href":4593,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://apparel.joinfightcamp.com/?utm_source=organicBlog&utm_medium=&utm_content=apparel",{"type":901,"content":4595},[4596],{"type":810,"content":4597},[4598],{"text":4599,"type":814,"marks":4600},"Boxing Gloves",[4601],{"type":830,"attrs":4602},{"href":4603,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"type":901,"content":4605},[4606],{"type":810,"content":4607},[4608],{"text":4609,"type":814,"marks":4610},"Hand Wraps",[4611],{"type":830,"attrs":4612},{"href":4613,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"type":901,"content":4615},[4616],{"type":810,"content":4617},[4618],{"text":4619,"type":814,"marks":4620},"Punching Bag",[4621],{"type":830,"attrs":4622},{"href":4623,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"type":868,"attrs":4625,"content":4626},{"level":880},[4627],{"text":4628,"type":814},"Workout Clothing",{"type":810,"content":4630},[4631,4633,4639],{"text":4632,"type":814},"The best type of ",{"text":4634,"type":814,"marks":4635},"clothing to wear while kickboxing",[4636],{"type":830,"attrs":4637},{"href":4638,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/boxing-clothes-to-wear-to-your-first-boxing-kickboxing-class",{"text":4640,"type":814}," is clothing that is breathable and loose enough to allow you to move freely.",{"type":898,"content":4642},[4643,4649,4655],{"type":901,"content":4644},[4645],{"type":810,"content":4646},[4647],{"text":4648,"type":814},"Allows free range of movements",{"type":901,"content":4650},[4651],{"type":810,"content":4652},[4653],{"text":4654,"type":814},"Breathable to regulate body temperature",{"type":901,"content":4656},[4657],{"type":810,"content":4658},[4659,4661,4667],{"text":4660,"type":814},"Kickboxing is usually done barefoot but you can wear a pair of ",{"text":4662,"type":814,"marks":4663},"athletic shoes",[4664],{"type":830,"attrs":4665},{"href":4666,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-are-the-best-boxing-shoes",{"text":4668,"type":814}," if needed",{"type":868,"attrs":4670,"content":4671},{"level":880},[4672],{"text":4599,"type":814},{"type":810,"content":4674},[4675,4677,4683,4685,4689,4695],{"text":4676,"type":814},"Invest in high-quality boxing gloves and hand wraps to protect your hands and knuckles. ",{"text":4678,"type":814,"marks":4679},"Different gloves",[4680],{"type":830,"attrs":4681},{"href":4682,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/different-types-of-boxing-gloves-which-should-i-use/",{"text":4684,"type":814}," are used for different types of training. If you are hitting the punching bag, use ",{"text":4438,"type":814,"marks":4686},[4687],{"type":4441,"attrs":4688},{"class":7},{"text":4690,"type":814,"marks":4691},"heavy bag gloves",[4692],{"type":830,"attrs":4693},{"href":4694,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":4696,"type":814},", but if you are sparring, use 16 oz gloves to protect your opponent.",{"type":810,"content":4698},[4699],{"text":4700,"type":814},"Boxing gloves come in three (3) specific varieties: heavy bag gloves, boxing training gloves, and competitive gloves.",{"type":898,"content":4702},[4703,4709,4715],{"type":901,"content":4704},[4705],{"type":810,"content":4706},[4707],{"text":4708,"type":814},"Heavy bag gloves: Lightweight, lack molded thumb protection",{"type":901,"content":4710},[4711],{"type":810,"content":4712},[4713],{"text":4714,"type":814},"Boxing training gloves: Full protection, including a molded thumb",{"type":901,"content":4716},[4717],{"type":810,"content":4718},[4719],{"text":4720,"type":814},"Competitive gloves: Superior protection, expensive",{"type":868,"attrs":4722,"content":4723},{"level":880},[4724],{"text":4609,"type":814},{"type":810,"content":4726},[4727,4729,4735],{"text":4728,"type":814},"Hand wraps provide an added layer of protection for your hands and are worn between your hands and gloves. ",{"text":4730,"type":814,"marks":4731},"Hand wraps",[4732],{"type":830,"attrs":4733},{"href":4734,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/itIKsnTG1ZA",{"text":4736,"type":814}," 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":898,"content":4738},[4739,4745,4751],{"type":901,"content":4740},[4741],{"type":810,"content":4742},[4743],{"text":4744,"type":814},"Tape and Gauze: Traditional wrapping provides some protection and support",{"type":901,"content":4746},[4747],{"type":810,"content":4748},[4749],{"text":4750,"type":814},"Traditional Hand Wraps: Mold to the hand and offer a medium level of safety and support",{"type":901,"content":4752},[4753],{"type":810,"content":4754},[4755,4761],{"text":4756,"type":814,"marks":4757},"Quick Wraps",[4758],{"type":830,"attrs":4759},{"href":4760,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-how-to-put-on-boxing-quick-wraps",{"text":4762,"type":814},": Wrap around the wrist to provide ultimate stability and protection",{"type":868,"attrs":4764,"content":4765},{"level":880},[4766],{"text":4619,"type":814},{"type":810,"content":4768},[4769,4771,4775,4781],{"text":4770,"type":814},"To practice your kicks and hits, you'll want to buy an ",{"text":4438,"type":814,"marks":4772},[4773],{"type":4441,"attrs":4774},{"class":7},{"text":4776,"type":814,"marks":4777},"at-home punching bag",[4778],{"type":830,"attrs":4779},{"href":4780,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"text":4782,"type":814},". With an at-home bag, you can train daily even without a partner. Here are a few options for punching bags:",{"type":898,"content":4784},[4785,4805],{"type":901,"content":4786},[4787,4791],{"type":810,"content":4788},[4789],{"text":4790,"type":814},"Hanging Punching Bag comes in two shapes - Hanging and Banana:",{"type":898,"content":4792},[4793,4799],{"type":901,"content":4794},[4795],{"type":810,"content":4796},[4797],{"text":4798,"type":814},"Hanging Bags: Require installment, benefits footwork",{"type":901,"content":4800},[4801],{"type":810,"content":4802},[4803],{"text":4804,"type":814},"Banana Bag: Narrower than traditional bags, hangs lower, allowing footwork and kicking.",{"type":901,"content":4806},[4807],{"type":810,"content":4808},[4809,4815],{"text":4810,"type":814,"marks":4811},"Free-Standing Punching Bag",[4812],{"type":830,"attrs":4813},{"href":4814,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":4816,"type":814},": Portable to move around for ease of training.",{"type":810,"content":4818},[4819,4821,4825,4830],{"text":4820,"type":814},"*For a more detailed guide on how to choose the right punching bag for your workout, check out this ",{"text":4438,"type":814,"marks":4822},[4823],{"type":4441,"attrs":4824},{"class":7},{"text":1125,"type":814,"marks":4826},[4827],{"type":830,"attrs":4828},{"href":4829,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"text":4831,"type":814},".",{"type":810,"content":4833},[4834,4836,4840,4846,4850,4852,4858],{"text":4835,"type":814},"As you can see, ",{"text":4438,"type":814,"marks":4837},[4838],{"type":4441,"attrs":4839},{"class":7},{"text":4841,"type":814,"marks":4842},"getting started",[4843],{"type":830,"attrs":4844},{"href":4845,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{"text":4450,"type":814,"marks":4847},[4848],{"type":4441,"attrs":4849},{"class":7},{"text":4851,"type":814},"doesn’t require much. If you're waiting for your kickboxing equipment to arrive, do this equipment free ",{"text":4853,"type":814,"marks":4854},"kickboxing workout",[4855],{"type":830,"attrs":4856},{"href":4857,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/gvV2GCW1XMg",{"text":4859,"type":814}," in the meantime. ",{"type":868,"attrs":4861,"content":4862},{"level":870},[4863,4864],{"text":4381,"type":814},{"type":1250},{"type":853,"attrs":4866},{"id":4463,"body":4867},[4868],{"_uid":4869,"image":4870,"component":895},"i-658445ed-cb0b-4d1e-a0a0-6977154af573",{"id":4871,"alt":4872,"name":7,"focus":48,"title":4872,"filename":4873,"copyright":7,"fieldtype":50},3427952,"Kickboxing Training Gear","https://a.storyblok.com/f/115220/1100x1100/c5f3c2ab70/kickboxing_gear.jpg",{"type":810,"content":4875},[4876],{"text":4877,"type":814},"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":868,"attrs":4879,"content":4880},{"level":880},[4881],{"text":4882,"type":814},"Headgear",{"type":810,"content":4884},[4885],{"text":4886,"type":814},"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":898,"content":4888},[4889,4895],{"type":901,"content":4890},[4891],{"type":810,"content":4892},[4893],{"text":4894,"type":814},"Protects the forehead and temples",{"type":901,"content":4896},[4897],{"type":810,"content":4898},[4899],{"text":4900,"type":814},"Some designs protect the jaw",{"type":868,"attrs":4902,"content":4903},{"level":880},[4904],{"text":4905,"type":814},"Shin Guards",{"type":810,"content":4907},[4908],{"text":4388,"type":814},{"type":868,"attrs":4910,"content":4911},{"level":870},[4912],{"text":1103,"type":814},{"type":810,"content":4914},[4915,4916,4920,4922,4928],{"text":2515,"type":814},{"text":1718,"type":814,"marks":4917},[4918],{"type":830,"attrs":4919},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":4921,"type":814}," and subscribe to our ",{"text":4923,"type":814,"marks":4924},"YouTube Channel",[4925],{"type":830,"attrs":4926},{"href":4927,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://bit.ly/3oYefXf",{"text":4929,"type":814}," to train with real fighters from the comfort of your own home.",{"type":868,"attrs":4931,"content":4932},{"level":880},[4933],{"text":4934,"type":814},"Related Articles",{"type":810,"content":4936},[4937,4942,4943,4949,4950,4956,4957,4963,4964],{"text":4938,"type":814,"marks":4939},"The 3 Types of Kicks In Kickboxing",[4940],{"type":830,"attrs":4941},{"href":4513,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1250},{"text":4944,"type":814,"marks":4945},"7 Reasons Why You Should Be Kickboxing",[4946],{"type":830,"attrs":4947},{"href":4948,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing",{"type":1250},{"text":4951,"type":814,"marks":4952},"Get Toned Fast With Kickboxing At-Home",[4953],{"type":830,"attrs":4954},{"href":4955,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":1250},{"text":4958,"type":814,"marks":4959},"Add Some Kick To Your Workout With Kickboxing",[4960],{"type":830,"attrs":4961},{"href":4962,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/add-some-kick-to-your-workout-with-kickboxing",{"type":1250},{"text":4965,"type":814,"marks":4966},"5 Best Kicks In Kickboxing",[4967],{"type":830,"attrs":4968},{"href":4969,"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":4971,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4976,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4977,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4972,"component":118,"meta_info":4973,"meta_title":7,"block_image":4974,"cover_image":4975,"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":4980,"title":4981,"plugin":43,"description":4982},"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":4984,"alt":4337,"name":7,"focus":48,"title":4337,"filename":4985,"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,[1139],"e57110e2-34d0-43d5-9ec0-90a6bb06e15b","2022-03-28T23:00:00.000Z",[],{"name":4997,"created_at":4998,"published_at":4999,"updated_at":5000,"id":5001,"uuid":5002,"content":5003,"slug":5301,"full_slug":5302,"sort_by_date":48,"position":5303,"tag_list":5304,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":5305,"first_published_at":4994,"release_id":48,"lang":60,"path":1142,"alternates":5306,"default_full_slug":48,"translated_slugs":48},"Kickboxing Basics: Why You Should Kick a Heavy Bag","2021-11-19T09:42:44.618Z","2022-09-26T19:57:08.950Z","2022-09-26T19:57:08.987Z",86541911,"208c1d38-2a5c-4b55-b5fa-3568871145b6",{"_uid":5004,"faqs":5005,"title":4997,"topic":5034,"author":5049,"content":5071,"category":5284,"schedule":5292,"component":1125,"meta_info":5293,"cover_image":5296,"description":5295,"contributors":5299,"email_capture":5300},"7700d223-40fb-4960-a62a-93bf174bbb54",[5006,5010,5014,5018,5022,5026,5030],{"_uid":5007,"answer":5008,"question":5009,"component":738},"a6d62748-9d71-4188-aee5-6daed63e9191","There are many benefits of kicking a heavy bag. Here are six (6): High intensity, full-body workout, torches calories, and burns fat, Improves Cardio, Improves Balance and Coordination, Mental Workout, Stress Reliever, Self Defense","What are the benefits of kicking a heavy bag?",{"_uid":5011,"answer":5012,"question":5013,"component":738},"49d6c687-440f-416d-a4a1-c74fff1de3e8","Yes! Kicking a heavy bag for a workout is no joke. Because you are using your full body to kick, you are burning more calories than if you were just punching. In addition, you are working on many of the major muscle groups in the body, such as your quadriceps, glutes, hamstrings, and your core. Increased muscle mass makes your body a fat-burning machine.","Is kickboxing a high-intensity workout?",{"_uid":5015,"answer":5016,"question":5017,"component":738},"96a00848-e595-4f50-aebd-040bd6f6df0a","Have you ever tried to kick a bag ten times in a row? It sounds easy but the force of the kick and the resistance you feel when you strike the bag elevates your heart rate. Over time, this builds your cardio endurance and stamina helping you to finish those workouts strong.","How does kickboxing and kicking a heavy bag increase cardio stamina?",{"_uid":5019,"answer":5020,"question":5021,"component":738},"27d680f0-cbc1-41d7-88dc-e68f6f811216","Yes! Did you try to kick the bag ten times yet? Did you feel your balance and coordination skills kick in?? To be able to land a strike where you want and not fall over, kicking requires balance and coordination, especially when you’re aiming for a specific target on the bag, whether it be a low, middle, or high kick.","Does kicking a heavy bag improve balance?",{"_uid":5023,"answer":5024,"question":5025,"component":738},"54c3144f-ba2b-4046-9fe2-f4dc6bd8c34b","Yes! Kickboxing is one of the only workouts that completely clears my head when I am doing it. If you have ever heard the reference “getting in the zone,” that is what I am referring to. Being “in the zone” means that your mind is completely free from any outside thoughts and you are zeroed in on the present. Kickboxing is more than just a physical workout like running or biking (which don’t require much thought) because, in kickboxing, you need to focus on technique, body mechanics, and putting combinations, head movement, and footwork together in order to properly execute on your punches and kicks.","Is kicking a heavy bag a good mental workout?",{"_uid":5027,"answer":5028,"question":5029,"component":738},"5adc875d-071f-49e2-8c87-016353999ff3","Absolutely! You know that feeling when you just want to punch something? Well, guess what! Kicking something is effective too! One of my favorite ways to deal with stress is to SMASH something! Kicking a heavy bag is a big stress release for me. You can literally kick away your stress and get a great workout in return. In times of frustration or disappointment, I turn to a kickboxing workout to recenter my energy in a positive way. I also have my kiddos wail on the bag, and it has the same positive effect for them!","Does kicking a heavy bag relieve stress?",{"_uid":5031,"answer":5032,"question":5033,"component":738},"61099c2c-a8a5-43a3-9035-02bde39408d5","If you want to gain confidence and learn self-defense, take some kickboxing classes from trained professionals, like the FightCamp Trainers. Learning kicking and self-defense skills is one of the most empowering things a person can do to gain confidence. If anything, the cardio aspect gained from training kickboxing could be enough to give you the extra push you need to escape from an assailant.","Does kicking a heavy bag teach self defense?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":5035,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":5047,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":5048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":5036,"component":39,"meta_info":5044,"meta_title":164,"block_image":5045,"cover_image":5046,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5037,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5042,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5038,"component":118,"meta_info":5039,"meta_title":7,"block_image":5040,"cover_image":5041,"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":5050,"created_at":5051,"published_at":5052,"updated_at":5053,"id":5054,"uuid":5055,"content":5056,"slug":5065,"full_slug":5066,"sort_by_date":48,"position":133,"tag_list":5067,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":5068,"first_published_at":5069,"release_id":48,"lang":60,"path":48,"alternates":5070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":5057,"_uid":5058,"name":5059,"photo":5060,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":5063,"social_link_linkedin":7,"social_link_instagram":5064,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":5061,"alt":5059,"name":7,"focus":48,"title":5059,"filename":5062,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":807,"content":5072},[5073,5107,5112,5117,5133,5138,5141,5146,5150,5155,5179,5184,5204,5209,5227,5245,5253,5257],{"type":810,"content":5074},[5075,5077,5081,5085,5089,5091,5095,5101,5105],{"text":5076,"type":814},"As ",{"text":4438,"type":814,"marks":5078},[5079],{"type":4441,"attrs":5080},{"class":7},{"text":151,"type":814,"marks":5082},[5083],{"type":830,"attrs":5084},{"href":4948,"uuid":48,"anchor":48,"target":833,"linktype":48},{"text":4450,"type":814,"marks":5086},[5087],{"type":4441,"attrs":5088},{"class":7},{"text":5090,"type":814},"has gained popularity over the last several years, people are starting to understand how great kicking a heavy bag can be (vs. just kicking the air). Here are six fantastic benefits that you will achieve by kicking a heavy bag, whether you are just ",{"text":4438,"type":814,"marks":5092},[5093],{"type":4441,"attrs":5094},{"class":7},{"text":5096,"type":814,"marks":5097},"beginning your kickboxing training",[5098],{"type":830,"attrs":5099},{"href":5100,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/best-at-home-kickboxing-workout-for-beginners",{"text":4450,"type":814,"marks":5102},[5103],{"type":4441,"attrs":5104},{"class":7},{"text":5106,"type":814},"or you are an advanced kickboxer.",{"type":868,"attrs":5108,"content":5109},{"level":870},[5110],{"text":5111,"type":814},"6 Benefits of Kicking a Heavy Bag",{"type":868,"attrs":5113,"content":5114},{"level":880},[5115],{"text":5116,"type":814},"1 - Torches Calories",{"type":810,"content":5118},[5119,5121,5125,5131],{"text":5120,"type":814},"Kickboxing is a high-intensity, full-body ",{"text":4438,"type":814,"marks":5122},[5123],{"type":4441,"attrs":5124},{"class":7},{"text":5126,"type":814,"marks":5127},"workout",[5128],{"type":830,"attrs":5129},{"href":5130,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/10-minute-high-intensity-kickboxing-workout-kicks-only",{"text":5132,"type":814},". Pair that with a heavy bag, and it is no joke. Because you are using your full body to kick, you are burning more calories than if you were just punching. In addition, you are working on many of the major muscle groups in the body, such as your quadriceps, glutes, hamstrings, and your core. Increased muscle mass makes your body a fat-burning machine.",{"type":868,"attrs":5134,"content":5135},{"level":880},[5136],{"text":5137,"type":814},"2 - Increases Cardio Stamina",{"type":810,"content":5139},[5140],{"text":5016,"type":814},{"type":868,"attrs":5142,"content":5143},{"level":880},[5144],{"text":5145,"type":814},"3 - Improves Balance and Coordination",{"type":810,"content":5147},[5148],{"text":5149,"type":814},"Did you try to kick the bag ten times yet? Did you feel your balance and coordination skills kick in? To be able to land a strike where you want and not fall over, kicking requires balance and coordination, especially when you’re aiming for a specific target on the bag, whether it be a low, middle, or high kick.",{"type":868,"attrs":5151,"content":5152},{"level":880},[5153],{"text":5154,"type":814},"4 - Mental Workout",{"type":810,"content":5156},[5157,5162,5166,5168,5172,5177],{"text":159,"type":814,"marks":5158},[5159],{"type":830,"attrs":5160},{"href":5161,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-ultimate-guide-to-kickboxing",{"text":4450,"type":814,"marks":5163},[5164],{"type":4441,"attrs":5165},{"class":7},{"text":5167,"type":814},"is one of the only workouts that completely clears my head when I am doing it. If you have ever heard the reference “getting in the zone,” that is what I am referring to. Being “in the zone” means that your mind is completely free from any outside thoughts and you are zeroed in on the present. Kickboxing is more than just a physical workout like running or biking (which don’t require much thought) because, in kickboxing, you need to focus on ",{"text":4438,"type":814,"marks":5169},[5170],{"type":4441,"attrs":5171},{"class":7},{"text":4288,"type":814,"marks":5173},[5174],{"type":830,"attrs":5175},{"href":5176,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"text":5178,"type":814},", body mechanics, and putting combinations, head movement, and footwork together in order to properly execute on your punches and kicks.",{"type":868,"attrs":5180,"content":5181},{"level":880},[5182],{"text":5183,"type":814},"5 - Stress Reliever",{"type":810,"content":5185},[5186,5188,5192,5198,5202],{"text":5187,"type":814},"You know that feeling when you just want to punch something? Well, guess what! Kicking something is effective too! One of my favorite ways to deal with stress is to SMASH something! Kicking a heavy bag is a big stress release for me. You can literally kick away your stress and get a great workout in return. In times of frustration or disappointment, I turn to a kickboxing workout to recenter my energy in a positive way. I also have my ",{"text":4438,"type":814,"marks":5189},[5190],{"type":4441,"attrs":5191},{"class":7},{"text":5193,"type":814,"marks":5194},"kiddos",[5195],{"type":830,"attrs":5196},{"href":5197,"uuid":48,"anchor":48,"target":833,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-benefits-of-boxing-kickboxing-for-kids",{"text":4450,"type":814,"marks":5199},[5200],{"type":4441,"attrs":5201},{"class":7},{"text":5203,"type":814},"wail on the bag, and it has the same positive effect for them!",{"type":868,"attrs":5205,"content":5206},{"level":880},[5207],{"text":5208,"type":814},"6 - Self Defense",{"type":810,"content":5210},[5211,5213,5217,5221,5225],{"text":5212,"type":814},"If you want to gain confidence and learn self-defense, take some kickboxing classes from trained professionals, like the ",{"text":4438,"type":814,"marks":5214},[5215],{"type":4441,"attrs":5216},{"class":7},{"text":1109,"type":814,"marks":5218},[5219],{"type":830,"attrs":5220},{"href":4548,"uuid":48,"anchor":48,"target":833,"linktype":48},{"text":4450,"type":814,"marks":5222},[5223],{"type":4441,"attrs":5224},{"class":7},{"text":5226,"type":814},"Trainers. Learning kicking and self-defense skills is one of the most empowering things a person can do to gain confidence. If anything, the cardio aspect gained from training kickboxing could be enough to give you the extra push you need to escape from an assailant.",{"type":810,"content":5228},[5229,5231,5235,5239,5243],{"text":5230,"type":814},"There are many more benefits of kicking a heavy bag, but these are just six of my favorites. Take a look at the list again. What other modality of fitness can teach you self-defense, lower your stress levels, build muscle, sharpen your brain, and burn fat? Check out the FightCamp ",{"text":4438,"type":814,"marks":5232},[5233],{"type":4441,"attrs":5234},{"class":7},{"text":837,"type":814,"marks":5236},[5237],{"type":830,"attrs":5238},{"href":4927,"uuid":48,"anchor":48,"target":833,"linktype":48},{"text":4450,"type":814,"marks":5240},[5241],{"type":4441,"attrs":5242},{"class":7},{"text":5244,"type":814},"for some kickboxing tips you can do from home, and tag us @fightcamp once you start to see and feel the benefits!",{"type":810,"content":5246},[5247,5248,5252],{"text":2515,"type":814},{"text":1718,"type":814,"marks":5249},[5250],{"type":830,"attrs":5251},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":2521,"type":814},{"type":868,"attrs":5254,"content":5255},{"level":880},[5256],{"text":4934,"type":814},{"type":810,"content":5258},[5259,5263,5264,5268,5269,5273,5274,5279,5280],{"text":4944,"type":814,"marks":5260},[5261],{"type":830,"attrs":5262},{"href":4948,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1250},{"text":4965,"type":814,"marks":5265},[5266],{"type":830,"attrs":5267},{"href":4969,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1250},{"text":4951,"type":814,"marks":5270},[5271],{"type":830,"attrs":5272},{"href":4955,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1250},{"text":5275,"type":814,"marks":5276},"Three (3) Essential Kickboxing Techniques Using Strikes and Kicks",[5277],{"type":830,"attrs":5278},{"href":5176,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1250},{"text":4337,"type":814,"marks":5281},[5282],{"type":830,"attrs":5283},{"href":5161,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5285,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5290,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5291,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5286,"component":118,"meta_info":5287,"meta_title":7,"block_image":5288,"cover_image":5289,"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},[],[],"2022-03-28 00:00",{"_uid":5294,"title":4997,"plugin":43,"description":5295},"20776209-da79-4d08-8046-47c2a94dba62","When it comes to kickboxing training, FightCamp’s Shanie Smash is all about kicking the heavy bag. She shares six (6) reasons why you should kick a heavy bag.",{"id":5297,"alt":4997,"name":7,"focus":48,"title":4997,"filename":5298,"copyright":7,"fieldtype":50},3427830,"https://a.storyblok.com/f/115220/2400x990/da1c032a54/why-you-should-kick-a-heavy-bag.jpg",[],[],"kickboxing-basics-why-you-should-kick-a-heavy-bag","blogs/kickboxing-basics-why-you-should-kick-a-heavy-bag",-1950,[],"731257b7-a614-422f-830c-c0cb91041756",[],{"name":5308,"created_at":5309,"published_at":5310,"updated_at":5311,"id":5312,"uuid":5313,"content":5314,"slug":5968,"full_slug":5969,"sort_by_date":48,"position":5970,"tag_list":5971,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":5972,"first_published_at":5973,"release_id":48,"lang":60,"path":1142,"alternates":5974,"default_full_slug":48,"translated_slugs":48},"Kickboxing Resistance Band Leg Workout","2022-01-24T14:31:49.477Z","2022-09-26T19:54:15.730Z","2022-09-26T19:54:15.777Z",100974749,"619ba3e9-de2e-40c7-b7a8-5383ee1aaa55",{"_uid":5315,"faqs":5316,"title":5308,"topic":5361,"author":5376,"content":5397,"category":5952,"schedule":5960,"component":1125,"meta_info":5961,"cover_image":5964,"description":5963,"contributors":5967},"baa4c3e5-fd06-45ee-a592-e169301e3e47",[5317,5321,5325,5329,5333,5337,5341,5345,5349,5353,5357],{"_uid":5318,"answer":5319,"question":5320,"component":738},"6a4a2602-aa73-44b1-b808-a162e10035cd","Resistance band leg exercises are great for strengthening your legs and glutes, making them perfect for leveling up your kickboxing training.\n\nStrength training with resistance bands is a very effective way to build muscle without the need for cumbersome weights. Resistance band exercises can target all major muscle groups while also working smaller stabilizer muscles–a bonus over the traditional dumbbell workout. The convenience and ease of use have made them especially popular for at-home workouts.\n\nNo matter what level you’re at in your kickboxing training, resistance band workouts can help maximize your kicking power while sculpting and toning every muscle in your body, from your calves to your glutes.","Why should I use resistance bands in my workout?",{"_uid":5322,"answer":5323,"question":5324,"component":738},"f6bc8da1-1019-44d4-983e-ba390f1e3893","Yes, you can build leg muscle with resistance bands. Using resistance bands without additional weight will help you build strength and tone your muscles. You can also use resistance bands exercises as an activation workout prior to heavier weight training to maximize the efficiency of your training. Training with resistance bands is another form of strength training with its own unique benefits.\n\nThe tension created by a resistance band fires up not only your major muscles, but also many of the smaller muscle groups that are hard to target with weight training. These smaller stabilizer muscles are critical for form, posture, and joint movement – one of the main reasons why resistance band training is also popular for injury rehabilitation.\n\nLeg band exercises are easy to do for all fitness levels. Incorporating resistance band exercises in your fitness routine will build strength, tone muscle, and improve stability. Kickboxing training is all about having strong legs, making resistance band exercises a favorite for many kickboxers.","Can you build leg muscle with resistance bands?",{"_uid":5326,"answer":5327,"question":5328,"component":738},"654c7525-28b0-46e7-ad64-adb7f4845583","Most resistance bands are color-coded based on tension level. You’ll need varying degrees of tension for different exercises, just as you would need different weights depending on the target muscle group.\n\nWith resistance band exercises, you generally want enough tension to complete at least 10 reps of each exercise – choose a lighter band if you start to break form before completing one set. You may even want to switch bands for the same exercise to increase the challenge. In any case, it is best to have a variety of bands available.\n\nFightCamp’s Endurance Kit features a complete set of three resistance bands to choose from (as well as a jump rope, a yoga mat, and a heart rate monitor). You’ll always have the right band for whichever muscle group you’re targeting.","Which resistance bands should I use?",{"_uid":5330,"answer":5331,"question":5332,"component":738},"5e02d265-b72d-4095-97b8-cc2b4c0d2c34","Target muscles: Glutes, quadriceps, hamstrings\n- Place a resistance band around your lower thighs\n- Stand with your feet slightly wider than hip-width apart\n- Extend your arms out in front of you for balance\n- Push your butt out behind you as you bend your knees to lower into a squat\n- Keep your back straight and your weight on your heels\n- Drive your knees outwards against the tension of the resistance band\n- In a slow and controlled motion, return to a standing position\n- Continue for 10 reps","Resistance Band Squats (10 reps)",{"_uid":5334,"answer":5335,"question":5336,"component":738},"f6bf74ae-cdc8-4164-a3c3-9b6c22476b39","Target muscles: Glutes, hamstrings\n\nLoop a resistance band around your ankles\n- Stand with your feet hip-width apart\n- Keep your back straight as your kick your right leg out straight behind you\n- Push against the tension of the band as far as you can and hold briefly\n- Slowly return your leg to the starting position keeping your foot off the floor\n- Continue for 10 reps\n- Repeat with your left leg for 10 reps","Glute Kickbacks (10 reps each side)",{"_uid":5338,"answer":5339,"question":5340,"component":738},"f5bdf014-7495-4ef2-9712-0f282fe133c0","Target muscles: Glutes, hamstrings\n- Loop a resistance band around both ankles\n- Stand with your feet hip-width apart\n- Balance on your right leg\n- Lift your left leg out to the side, keeping it fully extended\n- Push against the tension of the band by lifting your leg as far as you can\n- Slowly lower your left leg back to starting position without touching the ground\n- Complete 10 reps\n- Repeat with your right leg for another 10 reps","Lateral Leg Lifts (10 reps each side)",{"_uid":5342,"answer":5343,"question":5344,"component":738},"a6ef45ef-34f1-4e90-94d1-6b5de4d5c40e","Target muscles: Glutes, hamstrings, lower back\n- Step onto the inside of a resistance band with the band under the balls of your feet\n- Stand with your feet hip-width apart and your knees slightly bent\n- Bending at your hips and keeping your back straight, reach down and grab the top of the resistance band with both hands\n- Use your glutes and hamstrings to rise back up, pulling the resistance band up towards your chest\n- Push your hips back as you descend forward again\n- Complete 10 reps","Romanian Deadlift (10 reps)",{"_uid":5346,"answer":5347,"question":5348,"component":738},"2100550e-1e63-4746-a967-42b8a6988582","Target muscles: Glutes, core\n- Kneel on the floor and loop a resistance band around the arches of both feet\n- Come into a tabletop position with both hands directly below your shoulders\n- Kick your right foot directly behind you as if pushing something away with your heel\n- Slowly bring your right leg back to a tabletop pose without resting your knee on the floor\n- Continue for 10 reps\n- Switch legs and repeat 10 more times","Tabletop Glute Kickbacks (10 reps each side)",{"_uid":5350,"answer":5351,"question":5352,"component":738},"aafd3a19-ee25-4bf1-9c55-340b431313fb","Target muscles: Gluteus medius, gluteus minimus (hip abductor muscles)\n- Remain in a tabletop position\n- Place a resistance band around both legs just above the knees\n- Lift your right knee out laterally while keeping your back straight and hips neutral\n- Push against the tension of the band as you raise your right leg\n- Slowly return to the tabletop position without resting your knee on the floor\n- Continue for 10 reps\n- Switch to your left leg for another 10 reps","Fire Hydrants (10 reps each side)",{"_uid":5354,"answer":5355,"question":5356,"component":738},"ac5ece7e-a02e-45cd-8851-151fda1d1af5","Muscles worked: Glutes, core, obliques\n- Lie on your right side with your torso supported by your right forearm\n- Place your left palm down on the floor in front of you for balance\n- Loop a resistance band around both legs just above your knees\n- Bend both knees at 90 degrees\n- Raise your left knee upwards as far as you can\n- Slowly lower your left knee back down towards your right\n- Continue for 10 reps\n- Switch sides and repeat with the right leg for 10 reps","Clamshells (10 reps each side)",{"_uid":5358,"answer":5359,"question":5360,"component":738},"7af9c989-28f6-4d42-ab95-9a02a16d1f44","Muscles worked: Quadriceps, hamstrings, glutes\n- Lie flat on your back\n- Bring both knees towards your chest\n- Place a resistance band around the arches of both feet\n- Hold onto the loop of the resistance band with both hands\n- Slowly press both feet straight upwards, holding the band tightly in your hands\n- Continue for 10 reps","Leg Press (10 reps)",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":5362,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":5374,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":5375,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":5363,"component":39,"meta_info":5371,"meta_title":164,"block_image":5372,"cover_image":5373,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5364,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5369,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5365,"component":118,"meta_info":5366,"meta_title":7,"block_image":5367,"cover_image":5368,"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":5377,"created_at":5378,"published_at":5379,"updated_at":5380,"id":5381,"uuid":5382,"content":5383,"slug":5391,"full_slug":5392,"sort_by_date":48,"position":281,"tag_list":5393,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":5394,"first_published_at":5395,"release_id":48,"lang":60,"path":48,"alternates":5396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":5384,"_uid":5385,"name":5377,"photo":5386,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":5389,"social_link_instagram":5390,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":5387,"alt":5377,"name":5377,"focus":48,"title":5377,"filename":5388,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":807,"content":5398},[5399,5403,5407,5417,5422,5433,5437,5448,5459,5464,5474,5478,5482,5492,5496,5501,5505,5513,5563,5567,5574,5617,5621,5627,5676,5680,5687,5724,5728,5735,5772,5776,5783,5826,5830,5838,5887,5891,5898,5935,5940,5944],{"type":810,"content":5400},[5401],{"text":5402,"type":814},"Resistance band leg exercises are great for strengthening your legs and glutes, making them perfect for leveling up your kickboxing training.",{"type":810,"content":5404},[5405],{"text":5406,"type":814},"Resistance band exercises can target all major muscle groups while also working smaller stabilizer muscles–a bonus over the traditional dumbbell workout. The convenience and ease of use have made them especially popular for at-home workouts.",{"type":810,"content":5408},[5409,5411,5415],{"text":5410,"type":814},"No matter what level you’re at in your ",{"text":151,"type":814,"marks":5412},[5413],{"type":830,"attrs":5414},{"href":1228,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":5416,"type":814}," training, resistance band workouts can help maximize your kicking power.",{"type":868,"attrs":5418,"content":5419},{"level":870},[5420,5421],{"text":5324,"type":814},{"type":1250},{"type":853,"attrs":5423},{"id":5424,"body":5425},"3ff49075-3031-4d9c-830e-5af4c3e9249e",[5426],{"_uid":5427,"image":5428,"component":895,"copyright_details":5432},"i-bbfa584c-9430-440e-b7c4-abbaa155b4df",{"id":5429,"alt":5430,"name":7,"focus":48,"title":5430,"filename":5431,"copyright":7,"fieldtype":50},3739454,"Resistance Band Workout","https://a.storyblok.com/f/115220/1100x1100/703d12ab47/resistance_band_workout.png",[],{"type":810,"content":5434},[5435],{"text":5436,"type":814},"Yes, you can build leg muscle with resistance bands. Using resistance bands without additional weight will help you build strength and tone your muscles. You can also use resistance bands exercises as an activation workout prior to heavier weight training to maximize the efficiency of your training. Training with resistance bands is another form of strength training with its own unique benefits.",{"type":810,"content":5438},[5439,5441,5447],{"text":5440,"type":814},"The tension created by a resistance band fires up not only your major muscles, but also many of the smaller muscle groups that are hard to target with weight training. These smaller muscles are critical for form, posture, and joint movement – one of the main reasons why resistance band training is also popular for ",{"text":5442,"type":814,"marks":5443},"injury rehabilitation",[5444],{"type":830,"attrs":5445},{"href":5446,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/SXzmv8ZFx7c",{"text":4831,"type":814},{"type":810,"content":5449},[5450,5452,5457],{"text":5451,"type":814},"Kickboxing training is all about having ",{"text":5453,"type":814,"marks":5454},"strong legs",[5455],{"type":830,"attrs":5456},{"href":2616,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":5458,"type":814},", making resistance band exercises a favorite for many kickboxers.",{"type":868,"attrs":5460,"content":5461},{"level":870},[5462,5463],{"text":5328,"type":814},{"type":1250},{"type":853,"attrs":5465},{"id":5424,"body":5466},[5467],{"_uid":5468,"image":5469,"component":895,"copyright_details":5473},"i-fcec8fda-db92-44a6-bf8e-ca818d84c584",{"id":5470,"alt":5471,"name":7,"focus":48,"title":5471,"filename":5472,"copyright":7,"fieldtype":50},3730087,"FightCamp Resistance Bands","https://a.storyblok.com/f/115220/1100x1100/d9da42f6ca/fightcamp_resistance_bands.png",[],{"type":810,"content":5475},[5476],{"text":5477,"type":814},"Most resistance bands are color-coded based on tension level. You’ll need varying degrees of tension for different exercises, just as you would need different weights depending on the target muscle group.",{"type":810,"content":5479},[5480],{"text":5481,"type":814},"With resistance band exercises, you generally want enough tension to complete at least 10 reps of each exercise – choose a lighter band if you start to break form before completing one set. You may even want to switch bands for the same exercise to increase the challenge. In any case, it is best to have a variety of bands available.",{"type":810,"content":5483},[5484,5490],{"text":5485,"type":814,"marks":5486},"FightCamp’s Endurance Kit",[5487],{"type":830,"attrs":5488},{"href":5489,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":5491,"type":814}," features a complete set of three resistance bands to choose from (as well as a jump rope, a yoga mat, and a heart rate monitor). You’ll always have the right band for whichever muscle group you’re targeting.",{"type":810,"content":5493},[5494],{"text":5495,"type":814},"Now that you’re all ready, let’s add some variety to your fitness routine with this kickboxing resistance band workout and challenge your muscles!",{"type":868,"attrs":5497,"content":5498},{"level":870},[5499],{"text":5500,"type":814},"Kickboxing Resistance Band Workout",{"type":868,"attrs":5502,"content":5503},{"level":880},[5504],{"text":5332,"type":814},{"type":810,"content":5506},[5507,5511],{"text":5508,"type":814,"marks":5509},"Target muscles",[5510],{"type":1390},{"text":5512,"type":814},": Glutes, quadriceps, hamstrings",{"type":898,"content":5514},[5515,5521,5527,5533,5539,5545,5551,5557],{"type":901,"content":5516},[5517],{"type":810,"content":5518},[5519],{"text":5520,"type":814},"Place a resistance band around your lower thighs",{"type":901,"content":5522},[5523],{"type":810,"content":5524},[5525],{"text":5526,"type":814},"Stand with your feet slightly wider than hip-width apart",{"type":901,"content":5528},[5529],{"type":810,"content":5530},[5531],{"text":5532,"type":814},"Extend your arms out in front of you for balance",{"type":901,"content":5534},[5535],{"type":810,"content":5536},[5537],{"text":5538,"type":814},"Push your butt out behind you as you bend your knees to lower into a squat",{"type":901,"content":5540},[5541],{"type":810,"content":5542},[5543],{"text":5544,"type":814},"Keep your back straight and your weight on your heels",{"type":901,"content":5546},[5547],{"type":810,"content":5548},[5549],{"text":5550,"type":814},"Drive your knees outwards against the tension of the resistance band",{"type":901,"content":5552},[5553],{"type":810,"content":5554},[5555],{"text":5556,"type":814},"In a slow and controlled motion, return to a standing position",{"type":901,"content":5558},[5559],{"type":810,"content":5560},[5561],{"text":5562,"type":814},"Continue for 10 reps",{"type":868,"attrs":5564,"content":5565},{"level":880},[5566],{"text":5336,"type":814},{"type":810,"content":5568},[5569,5572],{"text":5508,"type":814,"marks":5570},[5571],{"type":1390},{"text":5573,"type":814},": Glutes, hamstrings",{"type":898,"content":5575},[5576,5582,5588,5594,5600,5606,5611],{"type":901,"content":5577},[5578],{"type":810,"content":5579},[5580],{"text":5581,"type":814},"Loop a resistance band around your ankles",{"type":901,"content":5583},[5584],{"type":810,"content":5585},[5586],{"text":5587,"type":814},"Stand with your feet hip-width apart",{"type":901,"content":5589},[5590],{"type":810,"content":5591},[5592],{"text":5593,"type":814},"Keep your back straight as your kick your right leg out straight behind you",{"type":901,"content":5595},[5596],{"type":810,"content":5597},[5598],{"text":5599,"type":814},"Push against the tension of the band as far as you can and hold briefly",{"type":901,"content":5601},[5602],{"type":810,"content":5603},[5604],{"text":5605,"type":814},"Slowly return your leg to the starting position keeping your foot off the floor",{"type":901,"content":5607},[5608],{"type":810,"content":5609},[5610],{"text":5562,"type":814},{"type":901,"content":5612},[5613],{"type":810,"content":5614},[5615],{"text":5616,"type":814},"Repeat with your left leg for 10 reps",{"type":868,"attrs":5618,"content":5619},{"level":880},[5620],{"text":5340,"type":814},{"type":810,"content":5622},[5623,5626],{"text":5508,"type":814,"marks":5624},[5625],{"type":1390},{"text":5573,"type":814},{"type":898,"content":5628},[5629,5635,5640,5646,5652,5658,5664,5670],{"type":901,"content":5630},[5631],{"type":810,"content":5632},[5633],{"text":5634,"type":814},"Loop a resistance band around both ankles",{"type":901,"content":5636},[5637],{"type":810,"content":5638},[5639],{"text":5587,"type":814},{"type":901,"content":5641},[5642],{"type":810,"content":5643},[5644],{"text":5645,"type":814},"Balance on your right leg",{"type":901,"content":5647},[5648],{"type":810,"content":5649},[5650],{"text":5651,"type":814},"Lift your left leg out to the side, keeping it fully extended",{"type":901,"content":5653},[5654],{"type":810,"content":5655},[5656],{"text":5657,"type":814},"Push against the tension of the band by lifting your leg as far as you can",{"type":901,"content":5659},[5660],{"type":810,"content":5661},[5662],{"text":5663,"type":814},"Slowly lower your left leg back to starting position without touching the ground",{"type":901,"content":5665},[5666],{"type":810,"content":5667},[5668],{"text":5669,"type":814},"Complete 10 reps",{"type":901,"content":5671},[5672],{"type":810,"content":5673},[5674],{"text":5675,"type":814},"Repeat with your right leg for another 10 reps",{"type":868,"attrs":5677,"content":5678},{"level":880},[5679],{"text":5344,"type":814},{"type":810,"content":5681},[5682,5685],{"text":5508,"type":814,"marks":5683},[5684],{"type":1390},{"text":5686,"type":814},": Glutes, hamstrings, lower back",{"type":898,"content":5688},[5689,5695,5701,5707,5713,5719],{"type":901,"content":5690},[5691],{"type":810,"content":5692},[5693],{"text":5694,"type":814},"Step onto the inside of a resistance band with the band under the balls of your feet",{"type":901,"content":5696},[5697],{"type":810,"content":5698},[5699],{"text":5700,"type":814},"Stand with your feet hip-width apart and your knees slightly bent",{"type":901,"content":5702},[5703],{"type":810,"content":5704},[5705],{"text":5706,"type":814},"Bending at your hips and keeping your back straight, reach down and grab the top of the resistance band with both hands",{"type":901,"content":5708},[5709],{"type":810,"content":5710},[5711],{"text":5712,"type":814},"Use your glutes and hamstrings to rise back up, pulling the resistance band up towards your chest",{"type":901,"content":5714},[5715],{"type":810,"content":5716},[5717],{"text":5718,"type":814},"Push your hips back as you descend forward again",{"type":901,"content":5720},[5721],{"type":810,"content":5722},[5723],{"text":5669,"type":814},{"type":868,"attrs":5725,"content":5726},{"level":880},[5727],{"text":5348,"type":814},{"type":810,"content":5729},[5730,5733],{"text":5508,"type":814,"marks":5731},[5732],{"type":1390},{"text":5734,"type":814},": Glutes, core",{"type":898,"content":5736},[5737,5743,5749,5755,5761,5766],{"type":901,"content":5738},[5739],{"type":810,"content":5740},[5741],{"text":5742,"type":814},"Kneel on the floor and loop a resistance band around the arches of both feet",{"type":901,"content":5744},[5745],{"type":810,"content":5746},[5747],{"text":5748,"type":814},"Come into a tabletop position with both hands directly below your shoulders",{"type":901,"content":5750},[5751],{"type":810,"content":5752},[5753],{"text":5754,"type":814},"Kick your right foot directly behind you as if pushing something away with your heel",{"type":901,"content":5756},[5757],{"type":810,"content":5758},[5759],{"text":5760,"type":814},"Slowly bring your right leg back to a tabletop pose without resting your knee on the floor",{"type":901,"content":5762},[5763],{"type":810,"content":5764},[5765],{"text":5562,"type":814},{"type":901,"content":5767},[5768],{"type":810,"content":5769},[5770],{"text":5771,"type":814},"Switch legs and repeat 10 more times",{"type":868,"attrs":5773,"content":5774},{"level":880},[5775],{"text":5352,"type":814},{"type":810,"content":5777},[5778,5781],{"text":5508,"type":814,"marks":5779},[5780],{"type":1390},{"text":5782,"type":814},": Gluteus medius, gluteus minimus (hip abductor muscles)",{"type":898,"content":5784},[5785,5791,5797,5803,5809,5815,5820],{"type":901,"content":5786},[5787],{"type":810,"content":5788},[5789],{"text":5790,"type":814},"Remain in a tabletop position",{"type":901,"content":5792},[5793],{"type":810,"content":5794},[5795],{"text":5796,"type":814},"Place a resistance band around both legs just above the knees",{"type":901,"content":5798},[5799],{"type":810,"content":5800},[5801],{"text":5802,"type":814},"Lift your right knee out laterally while keeping your back straight and hips neutral",{"type":901,"content":5804},[5805],{"type":810,"content":5806},[5807],{"text":5808,"type":814},"Push against the tension of the band as you raise your right leg",{"type":901,"content":5810},[5811],{"type":810,"content":5812},[5813],{"text":5814,"type":814},"Slowly return to the tabletop position without resting your knee on the floor",{"type":901,"content":5816},[5817],{"type":810,"content":5818},[5819],{"text":5562,"type":814},{"type":901,"content":5821},[5822],{"type":810,"content":5823},[5824],{"text":5825,"type":814},"Switch to your left leg for another 10 reps",{"type":868,"attrs":5827,"content":5828},{"level":880},[5829],{"text":5356,"type":814},{"type":810,"content":5831},[5832,5836],{"text":5833,"type":814,"marks":5834},"Muscles worked",[5835],{"type":1390},{"text":5837,"type":814},": Glutes, core, obliques",{"type":898,"content":5839},[5840,5846,5852,5858,5864,5870,5876,5881],{"type":901,"content":5841},[5842],{"type":810,"content":5843},[5844],{"text":5845,"type":814},"Lie on your right side with your torso supported by your right forearm",{"type":901,"content":5847},[5848],{"type":810,"content":5849},[5850],{"text":5851,"type":814},"Place your left palm down on the floor in front of you for balance",{"type":901,"content":5853},[5854],{"type":810,"content":5855},[5856],{"text":5857,"type":814},"Loop a resistance band around both legs just above your knees",{"type":901,"content":5859},[5860],{"type":810,"content":5861},[5862],{"text":5863,"type":814},"Bend both knees at 90 degrees",{"type":901,"content":5865},[5866],{"type":810,"content":5867},[5868],{"text":5869,"type":814},"Raise your left knee upwards as far as you can",{"type":901,"content":5871},[5872],{"type":810,"content":5873},[5874],{"text":5875,"type":814},"Slowly lower your left knee back down towards your right",{"type":901,"content":5877},[5878],{"type":810,"content":5879},[5880],{"text":5562,"type":814},{"type":901,"content":5882},[5883],{"type":810,"content":5884},[5885],{"text":5886,"type":814},"Switch sides and repeat with the right leg for 10 reps",{"type":868,"attrs":5888,"content":5889},{"level":880},[5890],{"text":5360,"type":814},{"type":810,"content":5892},[5893,5896],{"text":5833,"type":814,"marks":5894},[5895],{"type":1390},{"text":5897,"type":814},": Quadriceps, hamstrings, glutes",{"type":898,"content":5899},[5900,5906,5912,5918,5924,5930],{"type":901,"content":5901},[5902],{"type":810,"content":5903},[5904],{"text":5905,"type":814},"Lie flat on your back",{"type":901,"content":5907},[5908],{"type":810,"content":5909},[5910],{"text":5911,"type":814},"Bring both knees towards your chest",{"type":901,"content":5913},[5914],{"type":810,"content":5915},[5916],{"text":5917,"type":814},"Place a resistance band around the arches of both feet",{"type":901,"content":5919},[5920],{"type":810,"content":5921},[5922],{"text":5923,"type":814},"Hold onto the loop of the resistance band with both hands",{"type":901,"content":5925},[5926],{"type":810,"content":5927},[5928],{"text":5929,"type":814},"Slowly press both feet straight upwards, holding the band tightly in your hands",{"type":901,"content":5931},[5932],{"type":810,"content":5933},[5934],{"text":5562,"type":814},{"type":868,"attrs":5936,"content":5937},{"level":870},[5938],{"text":5939,"type":814},"The Takeaway",{"type":810,"content":5941},[5942],{"text":5943,"type":814},"Resistance bands are quickly becoming one of the preferred strength training methods for many athletes, especially those who have discovered the benefits of at-home fitness. Resistance bands are lightweight, convenient, easy to use, and above all, very effective.",{"type":810,"content":5945},[5946,5947,5951],{"text":2515,"type":814},{"text":1718,"type":814,"marks":5948},[5949],{"type":830,"attrs":5950},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":2521,"type":814},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5953,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5958,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5959,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5954,"component":118,"meta_info":5955,"meta_title":7,"block_image":5956,"cover_image":5957,"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},[],[],"2022-03-11 00:00",{"_uid":5962,"title":5308,"plugin":43,"description":5963},"b7871abd-1740-474d-937f-b94d095c8e3c","Feel the burn and find out firsthand why kickboxers add resistance band training to their arsenal to build strength and increase stability.",{"id":5965,"alt":5308,"name":7,"focus":48,"title":5308,"filename":5966,"copyright":7,"fieldtype":50},3739449,"https://a.storyblok.com/f/115220/2400x990/cba1bccb77/kickboxing-resistance-band-leg-workout.png",[],"kickboxing-resistance-band-leg-workout","blogs/kickboxing-resistance-band-leg-workout",-3610,[1139],"ba99b94a-2320-4c26-acf5-918400a7109f","2022-03-11T02:10:00.000Z",[],{"name":5976,"created_at":5977,"published_at":5978,"updated_at":5979,"id":5980,"uuid":5981,"content":5982,"slug":6674,"full_slug":6675,"sort_by_date":48,"position":6676,"tag_list":6677,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":6678,"first_published_at":6679,"release_id":48,"lang":60,"path":1142,"alternates":6680,"default_full_slug":48,"translated_slugs":48},"10 Minute Endorphin Boosting Warm-Up","2022-01-05T13:36:46.351Z","2022-09-26T19:54:42.979Z","2022-09-26T19:54:43.024Z",96105697,"37f8f6d6-bc4a-44d4-b5b3-e3b6aaab746a",{"_uid":5983,"faqs":5984,"title":5976,"topic":6029,"author":6044,"content":6049,"category":6659,"schedule":6667,"component":1125,"meta_info":6668,"cover_image":6671,"description":6670},"7f22900d-951c-4e8e-a5d0-95dd1f4a2e1e",[5985,5989,5993,5997,6001,6005,6009,6013,6017,6021,6025],{"_uid":5986,"answer":5987,"question":5988,"component":738},"c4739ed9-a371-4440-8443-7612e1b9c637","Got a tough, vigorous workout on the books for today? Have you been sitting at your desk at work all day and are you starting to feel your lower back or hamstrings tighten up? Sometimes it's great to get up, take a little breather, and get some active movement in to help you refocus and up your energy levels.\n\nToday, FightCamp Trainer Aaron Swenson is going to take you through a quick, 10-minute active warm-up that you can do--no equipment needed! As Aaron likes to say, “wherever you’re at; wherever’s clever!”\n\nPerform each exercise for 40 seconds and then rest for 20 seconds between exercises.","10 Exercise Active Kickboxing Warm-Up",{"_uid":5990,"answer":5991,"question":5992,"component":738},"94d8fe12-9e4e-49f3-ac51-aab2facea712","- Assume your boxer’s stance, active and on your toes\n- Throw a quick 1 - 2 (jab - cross) punch combo, followed by another immediate 1 - 2 (jab - cross) combo\n- Bounce it out, side to side, or back and forth\n- Continue this punch and bounce pattern for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise","Jab - Cross - Jab - Cross - Boxer's Bounce | 1 - 2 - 1 - 2 - Boxer’s Bounce",{"_uid":5994,"answer":5995,"question":5996,"component":738},"2a518dfd-4999-41e6-be5f-cae9fce60295","- Start facing either the back of a chair or a wall for balance\n- Slowly start performing a side-to-side leg swing with right leg\n- As your muscles begin to warm up, slowly swing your legs higher with each repetition, attempting to swing to hip height\n- The arc motion of the leg should work up to a 180-degree angle\n- Continue for 20 seconds then switch legs and repeat\n- Rest for 20 seconds before continuing on to the next exercise","Leg Swings",{"_uid":5998,"answer":5999,"question":6000,"component":738},"aaaf8678-6f70-47d0-8c6a-8e0335d935bf","- Drop down to the ground and come into the top position of a push-up\n- Slowly lower yourself down towards the ground and then push back up\n- At the top of your push-up position, shift your hips and body backwards, similar to a downward-facing dog position in yoga\n- Pause for a 3-4 seconds count, trying to actively stretch out your hamstrings\n- Return back to the top position of the push-up position and continue the push-up and downward dog flow for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise\nTip: If push-ups are too challenging, perform movement from the knees","Push-Up + Downward Dog",{"_uid":6002,"answer":6003,"question":6004,"component":738},"7ef41759-c8cd-49cd-9c46-d688d5985d66","- Start by grabbing the back of a chair or wall with your left hand for balance\n- Carefully balance on your left leg, driving your right knee towards your chest\n- Slowly perform a side kick, focusing on keeping your right foot parallel to the ground, pointing your heel, engaging your glutes and abductors\n- After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground\n- Continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise (switching sides)\n\nFor an additional challenge, hold your final rep and perform small circles for 5 seconds.","ISO Side Kick (Right Leg)",{"_uid":6006,"answer":6007,"question":6008,"component":738},"b7c6854b-6c9d-4f20-be0e-79990ba17a46","- Start by grabbing the back of the chair or wall with your right hand for balance\n- Carefully balance on your right leg, driving your left knee towards your chest\n- Slowly perform a side kick, focusing on keeping your left foot parallel to the ground, pointing your heel, engaging your glutes and abductors\n- After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground\n- Continue for the rest of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise (switching sides)\n\nFor an additional challenge, hold your final rep and perform small circles for 5 seconds.","ISO Side Kick (Left Leg)",{"_uid":6010,"answer":6011,"question":6012,"component":738},"c3ae2100-2ea0-4e40-a429-71356b3bdc9b","- Begin by starting in a sumo squat stance\n- Your feet should be significantly wider than shoulder-width apart with your toes pointed outwards, roughly at about a 45-degree angle\n- Perform a sumo squat and hold at the bottom of the squat position for a half-second\n- Drive through your heels and return to your upright, starting position\n- Continue for the remainder of the 40 seconds\n- On your final rep, hold your bottom squat position and perform little bunny hops for an additional 5 seconds\n\nKey Focus: If flexibility allows, try and squat deep enough to get your thighs parallel to the floor; your knees should also “track” outwards, in line with the path your toes are pointing.","Sumo Squats",{"_uid":6014,"answer":6015,"question":6016,"component":738},"f914f41c-adc5-4a79-abeb-93dc81f4c7c4","- Start by grabbing the back of the chair or wall with your left hand for balance\n- Carefully balance on your left leg, plantar flexing your right toes towards the sky\n- Perform right leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side\n- Continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise (switching sides)\n\nFor an added challenge, attempt to stay only on your left leg for the entirety of the movement, never touching your right foot onto the ground.","ISO Round Kick (Right Leg)",{"_uid":6018,"answer":6019,"question":6020,"component":738},"366f34ea-c13e-4ca1-a2b4-dafac6a7173c","- Start by grabbing the back of the chair or wall with your right hand for balance\n- Carefully balance on your right leg, plantar flexing your left toes towards the sky\n- Perform left leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side\n- Continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise\n\nFor an added challenge, attempt to stay only on your right leg the entirety of the movement, never touching the left foot onto the ground.","ISO Round Kick (Left Leg)",{"_uid":6022,"answer":6023,"question":6024,"component":738},"41c7cc09-2102-4be3-bed7-44ac39ed9f51","- Start by assuming an athletic position, on the balls of your feet, shoulder-width apart\n- Squat down towards the ground, placing your hands outside of your starting stance\n- Jump your feet backwards, transitioning into the top position for a push-up\n- Perform a push-up\n- Jump your feet back up towards your hands\n- Rise back to stand and keep reaching towards the ceiling, performing a small body weight, vertical jump\n- Repeat these steps and continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the final exercise","Burpees",{"_uid":6026,"answer":6027,"question":6028,"component":738},"db9fbeb7-ce7f-46a1-97ff-4847ff296d94","- Drop down to the ground and assume the top position of a push-up\n- Perform knee drives (mountain climbers) by driving your knee towards your chest, alternating each knee drive every repetition\n- Every third repetition, pause for a 3-4 count, and hold the knee drive, placing your foot on the ground\n- The knee drive on the third rep should be outside of the nearside elbow, in a runner’s lunge stretch position\n- Repeat these steps and continue for the remainder of the 40 seconds\n- Rest for 20 seconds","Mountain Climbers + Runner’s Lunge",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":6030,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":6042,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":6043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":6031,"component":39,"meta_info":6039,"meta_title":164,"block_image":6040,"cover_image":6041,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6032,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6037,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6038,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6033,"component":118,"meta_info":6034,"meta_title":7,"block_image":6035,"cover_image":6036,"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":783,"created_at":784,"published_at":785,"updated_at":786,"id":787,"uuid":788,"content":6045,"slug":799,"full_slug":800,"sort_by_date":48,"position":86,"tag_list":6047,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":803,"first_published_at":804,"release_id":48,"lang":60,"path":48,"alternates":6048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":790,"_uid":791,"name":783,"photo":6046,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":797,"social_link_linkedin":7,"social_link_instagram":798,"social_link_pinterest":7},{"id":793,"alt":783,"name":794,"focus":48,"title":783,"filename":795,"copyright":7,"fieldtype":50},[],[],{"type":807,"content":6050},[6051,6062,6073,6085,6089,6093,6098,6108,6140,6145,6155,6194,6199,6209,6246,6250,6255,6265,6303,6307,6312,6322,6358,6361,6366,6376,6415,6423,6428,6438,6468,6472,6477,6487,6516,6520,6525,6535,6585,6590,6600,6639,6644,6648],{"type":810,"content":6052},[6053,6055,6060],{"text":6054,"type":814},"Got a tough, vigorous ",{"text":5126,"type":814,"marks":6056},[6057],{"type":830,"attrs":6058},{"href":6059,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/best-at-home-kickboxing-workout-for-beginners/",{"text":6061,"type":814}," on the books for today? Have you been sitting at a desk or in the car and are starting to feel your lower back or hamstrings tighten up? It's time to get up, take a little breather, and get some active movement in to help you refocus and up your energy levels.",{"type":810,"content":6063},[6064,6065,6070,6072],{"text":1242,"type":814},{"text":783,"type":814,"marks":6066},[6067],{"type":830,"attrs":6068},{"href":6069,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://youtu.be/os6PonJMvyc",{"text":6071,"type":814}," is going to take you through a quick, 10-minute active warm-up that you can do--no equipment other than a chair is needed! As Aaron likes to say, “wherever you’re at; wherever’s clever!”",{"type":1250},{"type":853,"attrs":6074},{"id":6075,"body":6076},"aa236bf3-9873-4496-b61d-84b1703dda51",[6077],{"_uid":6078,"link":6079,"image":6081,"title":6083,"component":866},"i-eaf60767-73b6-4eb4-8f8d-db05dda98c19",{"id":7,"url":6080,"linktype":13,"fieldtype":14,"cached_url":6080},"https://youtu.be/X7vod27HQfw",{"id":6082,"alt":6083,"name":7,"focus":48,"title":6083,"filename":6084,"copyright":7,"fieldtype":50},3603168,"Active Warm Up | Kickboxing Workout For Energy","https://a.storyblok.com/f/115220/1244x700/6ee2310c0e/active-warm-up-kickboxing-workout-for-energy-youtube.png",{"type":868,"attrs":6086,"content":6087},{"level":870},[6088],{"text":5988,"type":814},{"type":810,"content":6090},[6091],{"text":6092,"type":814},"Perform each exercise for 40 seconds and then rest for 20 seconds between exercises.",{"type":868,"attrs":6094,"content":6095},{"level":880},[6096,6097],{"text":5992,"type":814},{"type":1250},{"type":853,"attrs":6099},{"id":6075,"body":6100},[6101],{"_uid":6102,"image":6103,"component":895,"copyright_details":6107},"i-d6048596-5736-4a72-b22a-c33cbe8f59bc",{"id":6104,"alt":6105,"name":7,"focus":48,"title":6105,"filename":6106,"copyright":7,"fieldtype":50},3603204,"Aaron Swenson Throwing a Boxing Jab Punch","https://a.storyblok.com/f/115220/1100x1100/7bad47c417/boxing_jab.png",[],{"type":898,"content":6109},[6110,6116,6122,6128,6134],{"type":901,"content":6111},[6112],{"type":810,"content":6113},[6114],{"text":6115,"type":814},"Assume your boxer’s stance, active and on your toes",{"type":901,"content":6117},[6118],{"type":810,"content":6119},[6120],{"text":6121,"type":814},"Throw a quick 1 - 2 (jab - cross) punch combo, followed by another immediate 1 - 2 (jab - cross) combo",{"type":901,"content":6123},[6124],{"type":810,"content":6125},[6126],{"text":6127,"type":814},"Bounce it out, side to side, or back and forth",{"type":901,"content":6129},[6130],{"type":810,"content":6131},[6132],{"text":6133,"type":814},"Continue this punch and bounce pattern for the remainder of the 40 seconds",{"type":901,"content":6135},[6136],{"type":810,"content":6137},[6138],{"text":6139,"type":814},"Rest for 20 seconds before continuing on to the next exercise",{"type":868,"attrs":6141,"content":6142},{"level":880},[6143,6144],{"text":5996,"type":814},{"type":1250},{"type":853,"attrs":6146},{"id":6075,"body":6147},[6148],{"_uid":6149,"image":6150,"component":895,"copyright_details":6154},"i-ddece1bb-e235-456c-bfe5-18b7d91f3222",{"id":6151,"alt":6152,"name":7,"focus":48,"title":6152,"filename":6153,"copyright":7,"fieldtype":50},3603228,"Aaron Swenson Doing Leg Swings","https://a.storyblok.com/f/115220/1100x1100/87e6bffbf9/leg_swings.png",[],{"type":898,"content":6156},[6157,6163,6169,6183,6189],{"type":901,"content":6158},[6159],{"type":810,"content":6160},[6161],{"text":6162,"type":814},"Start facing either the back of a chair or a wall for balance",{"type":901,"content":6164},[6165],{"type":810,"content":6166},[6167],{"text":6168,"type":814},"Slowly start performing a side-to-side leg swing with right leg",{"type":901,"content":6170},[6171,6175],{"type":810,"content":6172},[6173],{"text":6174,"type":814},"As your muscles begin to warm up, slowly swing your legs higher with each repetition, attempting to swing to hip height",{"type":898,"content":6176},[6177],{"type":901,"content":6178},[6179],{"type":810,"content":6180},[6181],{"text":6182,"type":814},"The arc motion of the leg should work up to a 180-degree angle",{"type":901,"content":6184},[6185],{"type":810,"content":6186},[6187],{"text":6188,"type":814},"Continue for 20 seconds then switch legs and repeat",{"type":901,"content":6190},[6191],{"type":810,"content":6192},[6193],{"text":6139,"type":814},{"type":868,"attrs":6195,"content":6196},{"level":880},[6197,6198],{"text":6000,"type":814},{"type":1250},{"type":853,"attrs":6200},{"id":6075,"body":6201},[6202],{"_uid":6203,"image":6204,"component":895,"copyright_details":6208},"i-6e87e3fa-3151-4509-870d-c1bff9137705",{"id":6205,"alt":6206,"name":7,"focus":48,"title":6206,"filename":6207,"copyright":7,"fieldtype":50},3603527,"Aaron Swenson Doing a Push-Up Into a Downward Dog","https://a.storyblok.com/f/115220/1100x1100/85e3852e9d/push-up_downward_dog.png",[],{"type":898,"content":6210},[6211,6217,6223,6229,6235,6241],{"type":901,"content":6212},[6213],{"type":810,"content":6214},[6215],{"text":6216,"type":814},"Drop down to the ground and come into the top position of a push-up",{"type":901,"content":6218},[6219],{"type":810,"content":6220},[6221],{"text":6222,"type":814},"Slowly lower yourself down towards the ground and then push back up",{"type":901,"content":6224},[6225],{"type":810,"content":6226},[6227],{"text":6228,"type":814},"At the top of your push-up position, shift your hips and body backwards, similar to a downward-facing dog position in yoga",{"type":901,"content":6230},[6231],{"type":810,"content":6232},[6233],{"text":6234,"type":814},"Pause for a 3-4 seconds count, trying to actively stretch out your hamstrings",{"type":901,"content":6236},[6237],{"type":810,"content":6238},[6239],{"text":6240,"type":814},"Return back to the top position of the push-up position and continue the push-up and downward dog flow for the remainder of the 40 seconds",{"type":901,"content":6242},[6243],{"type":810,"content":6244},[6245],{"text":6139,"type":814},{"type":810,"content":6247},[6248],{"text":6249,"type":814},"Tip: If push-ups are too challenging, perform movement from the knees",{"type":868,"attrs":6251,"content":6252},{"level":880},[6253,6254],{"text":6004,"type":814},{"type":1250},{"type":853,"attrs":6256},{"id":6075,"body":6257},[6258],{"_uid":6259,"image":6260,"component":895,"copyright_details":6264},"i-04c26c66-e574-40b1-8497-1a8c59eef5d1",{"id":6261,"alt":6262,"name":7,"focus":48,"title":6262,"filename":6263,"copyright":7,"fieldtype":50},3603267,"Aaron Swenson Doing Right Leg ISO Side Kicks","https://a.storyblok.com/f/115220/1100x1100/29718ab0da/iso_side_kick_right.png",[],{"type":898,"content":6266},[6267,6273,6279,6285,6291,6297],{"type":901,"content":6268},[6269],{"type":810,"content":6270},[6271],{"text":6272,"type":814},"Start by grabbing the back of a chair or wall with your left hand for balance",{"type":901,"content":6274},[6275],{"type":810,"content":6276},[6277],{"text":6278,"type":814},"Carefully balance on your left leg, driving your right knee towards your chest",{"type":901,"content":6280},[6281],{"type":810,"content":6282},[6283],{"text":6284,"type":814},"Slowly perform a side kick, focusing on keeping your right foot parallel to the ground, pointing your heel, engaging your glutes and abductors",{"type":901,"content":6286},[6287],{"type":810,"content":6288},[6289],{"text":6290,"type":814},"After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground",{"type":901,"content":6292},[6293],{"type":810,"content":6294},[6295],{"text":6296,"type":814},"Continue for the remainder of the 40 seconds",{"type":901,"content":6298},[6299],{"type":810,"content":6300},[6301],{"text":6302,"type":814},"Rest for 20 seconds before continuing on to the next exercise (switching sides)",{"type":810,"content":6304},[6305],{"text":6306,"type":814},"Advanced Move: For an additional challenge, hold your final rep and perform small circles for 5 seconds.",{"type":868,"attrs":6308,"content":6309},{"level":880},[6310,6311],{"text":6008,"type":814},{"type":1250},{"type":853,"attrs":6313},{"id":6075,"body":6314},[6315],{"_uid":6316,"image":6317,"component":895,"copyright_details":6321},"i-fe5f1e4d-c6cc-4a73-82d8-2e89f38dea64",{"id":6318,"alt":6319,"name":7,"focus":48,"title":6319,"filename":6320,"copyright":7,"fieldtype":50},3603285,"Aaron Swenson Doing a Left ISO Side Kick","https://a.storyblok.com/f/115220/1100x1100/ceb5e92e9f/iso_side_kick_left.png",[],{"type":898,"content":6323},[6324,6330,6336,6342,6347,6353],{"type":901,"content":6325},[6326],{"type":810,"content":6327},[6328],{"text":6329,"type":814},"Start by grabbing the back of the chair or wall with your right hand for balance",{"type":901,"content":6331},[6332],{"type":810,"content":6333},[6334],{"text":6335,"type":814},"Carefully balance on your right leg, driving your left knee towards your chest",{"type":901,"content":6337},[6338],{"type":810,"content":6339},[6340],{"text":6341,"type":814},"Slowly perform a side kick, focusing on keeping your left foot parallel to the ground, pointing your heel, engaging your glutes and abductors",{"type":901,"content":6343},[6344],{"type":810,"content":6345},[6346],{"text":6290,"type":814},{"type":901,"content":6348},[6349],{"type":810,"content":6350},[6351],{"text":6352,"type":814},"Continue for the rest of the 40 seconds",{"type":901,"content":6354},[6355],{"type":810,"content":6356},[6357],{"text":6302,"type":814},{"type":810,"content":6359},[6360],{"text":6306,"type":814},{"type":868,"attrs":6362,"content":6363},{"level":880},[6364,6365],{"text":6012,"type":814},{"type":1250},{"type":853,"attrs":6367},{"id":6075,"body":6368},[6369],{"_uid":6370,"image":6371,"component":895,"copyright_details":6375},"i-30dc9db4-a7b7-4294-86da-149cfdb6d1e6",{"id":6372,"alt":6373,"name":7,"focus":48,"title":6373,"filename":6374,"copyright":7,"fieldtype":50},3603435,"Aaron Swenson Doing Sumo Squats","https://a.storyblok.com/f/115220/1100x1100/315bc79c1b/sumo_squats.png",[],{"type":898,"content":6377},[6378,6392,6398,6404,6409],{"type":901,"content":6379},[6380,6384],{"type":810,"content":6381},[6382],{"text":6383,"type":814},"Begin by starting in a sumo squat stance",{"type":898,"content":6385},[6386],{"type":901,"content":6387},[6388],{"type":810,"content":6389},[6390],{"text":6391,"type":814},"Your feet should be significantly wider than shoulder-width apart with your toes pointed outwards, roughly at about a 45-degree angle",{"type":901,"content":6393},[6394],{"type":810,"content":6395},[6396],{"text":6397,"type":814},"Perform a sumo squat and hold at the bottom of the squat position for a half-second",{"type":901,"content":6399},[6400],{"type":810,"content":6401},[6402],{"text":6403,"type":814},"Drive through your heels and return to your upright, starting position",{"type":901,"content":6405},[6406],{"type":810,"content":6407},[6408],{"text":6296,"type":814},{"type":901,"content":6410},[6411],{"type":810,"content":6412},[6413],{"text":6414,"type":814},"On your final rep, hold your bottom squat position and perform little bunny hops for an additional 5 seconds",{"type":810,"content":6416},[6417,6421],{"text":6418,"type":814,"marks":6419},"Key Focus",[6420],{"type":1390},{"text":6422,"type":814},": If flexibility allows, try and squat deep enough to get your thighs parallel to the floor; your knees should also “track” outwards, in line with the path your toes are pointing.",{"type":868,"attrs":6424,"content":6425},{"level":880},[6426,6427],{"text":6016,"type":814},{"type":1250},{"type":853,"attrs":6429},{"id":6075,"body":6430},[6431],{"_uid":6432,"image":6433,"component":895,"copyright_details":6437},"i-a7703acb-25e9-464e-a3fb-385c302bb3f0",{"id":6434,"alt":6435,"name":7,"focus":48,"title":6435,"filename":6436,"copyright":7,"fieldtype":50},3603442,"Aaron Swenson Doing Right Leg ISO Round Kicks","https://a.storyblok.com/f/115220/1100x1100/dd6a1859a9/iso_roundhouse_kick_right.png",[],{"type":898,"content":6439},[6440,6446,6452,6458,6463],{"type":901,"content":6441},[6442],{"type":810,"content":6443},[6444],{"text":6445,"type":814},"Start by grabbing the back of the chair or wall with your left hand for balance",{"type":901,"content":6447},[6448],{"type":810,"content":6449},[6450],{"text":6451,"type":814},"Carefully balance on your left leg, plantar flexing your right toes towards the sky",{"type":901,"content":6453},[6454],{"type":810,"content":6455},[6456],{"text":6457,"type":814},"Perform right leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side",{"type":901,"content":6459},[6460],{"type":810,"content":6461},[6462],{"text":6296,"type":814},{"type":901,"content":6464},[6465],{"type":810,"content":6466},[6467],{"text":6302,"type":814},{"type":810,"content":6469},[6470],{"text":6471,"type":814},"For an added challenge, attempt to stay only on your left leg for the entirety of the movement, never touching your right foot onto the ground.",{"type":868,"attrs":6473,"content":6474},{"level":880},[6475,6476],{"text":6020,"type":814},{"type":1250},{"type":853,"attrs":6478},{"id":6075,"body":6479},[6480],{"_uid":6481,"image":6482,"component":895,"copyright_details":6486},"i-20f63626-7176-4858-ac00-06be535e89b1",{"id":6483,"alt":6484,"name":7,"focus":48,"title":6484,"filename":6485,"copyright":7,"fieldtype":50},3603445,"Aaron Swenson Doing Left Leg ISO Round Kicks","https://a.storyblok.com/f/115220/1100x1100/6031f5119f/iso_roundhouse_kick_left.png",[],{"type":898,"content":6488},[6489,6494,6500,6506,6511],{"type":901,"content":6490},[6491],{"type":810,"content":6492},[6493],{"text":6329,"type":814},{"type":901,"content":6495},[6496],{"type":810,"content":6497},[6498],{"text":6499,"type":814},"Carefully balance on your right leg, plantar flexing your left toes towards the sky",{"type":901,"content":6501},[6502],{"type":810,"content":6503},[6504],{"text":6505,"type":814},"Perform left leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side",{"type":901,"content":6507},[6508],{"type":810,"content":6509},[6510],{"text":6296,"type":814},{"type":901,"content":6512},[6513],{"type":810,"content":6514},[6515],{"text":6139,"type":814},{"type":810,"content":6517},[6518],{"text":6519,"type":814},"For an added challenge, attempt to stay only on your right leg the entirety of the movement, never touching the left foot onto the ground.",{"type":868,"attrs":6521,"content":6522},{"level":880},[6523,6524],{"text":6024,"type":814},{"type":1250},{"type":853,"attrs":6526},{"id":6075,"body":6527},[6528],{"_uid":6529,"image":6530,"component":895,"copyright_details":6534},"i-0de9b71b-16c7-4fd4-9b34-707c54632a72",{"id":6531,"alt":6532,"name":7,"focus":48,"title":6532,"filename":6533,"copyright":7,"fieldtype":50},3603492,"Aaron Swenson Doing Burpees","https://a.storyblok.com/f/115220/1100x1100/c249cb84a9/burpees.png",[],{"type":898,"content":6536},[6537,6543,6549,6555,6561,6567,6573,6579],{"type":901,"content":6538},[6539],{"type":810,"content":6540},[6541],{"text":6542,"type":814},"Start by assuming an athletic position, on the balls of your feet, shoulder-width apart",{"type":901,"content":6544},[6545],{"type":810,"content":6546},[6547],{"text":6548,"type":814},"Squat down towards the ground, placing your hands outside of your starting stance",{"type":901,"content":6550},[6551],{"type":810,"content":6552},[6553],{"text":6554,"type":814},"Jump your feet backward, transitioning into the top position for a push-up",{"type":901,"content":6556},[6557],{"type":810,"content":6558},[6559],{"text":6560,"type":814},"Perform a push-up",{"type":901,"content":6562},[6563],{"type":810,"content":6564},[6565],{"text":6566,"type":814},"Jump your feet back up towards your hands",{"type":901,"content":6568},[6569],{"type":810,"content":6570},[6571],{"text":6572,"type":814},"Rise back to stand and keep reaching towards the ceiling, performing a small body weight, vertical jump",{"type":901,"content":6574},[6575],{"type":810,"content":6576},[6577],{"text":6578,"type":814},"Repeat these steps and continue for the remainder of the 40 seconds",{"type":901,"content":6580},[6581],{"type":810,"content":6582},[6583],{"text":6584,"type":814},"Rest for 20 seconds before continuing on to the final exercise",{"type":868,"attrs":6586,"content":6587},{"level":880},[6588,6589],{"text":6028,"type":814},{"type":1250},{"type":853,"attrs":6591},{"id":6075,"body":6592},[6593],{"_uid":6594,"image":6595,"component":895,"copyright_details":6599},"i-fb419165-4ec8-49aa-a34f-84ab7faa92a7",{"id":6596,"alt":6597,"name":7,"focus":48,"title":6597,"filename":6598,"copyright":7,"fieldtype":50},3603515,"Aaron Swenson Doing a Runner's Lunge","https://a.storyblok.com/f/115220/1100x1100/574d1ec23b/runners_lunge.png",[],{"type":898,"content":6601},[6602,6608,6614,6628,6633],{"type":901,"content":6603},[6604],{"type":810,"content":6605},[6606],{"text":6607,"type":814},"Drop down to the ground and assume the top position of a push-up",{"type":901,"content":6609},[6610],{"type":810,"content":6611},[6612],{"text":6613,"type":814},"Perform knee drives (mountain climbers) by driving your knee towards your chest, alternating each knee drive every repetition",{"type":901,"content":6615},[6616,6620],{"type":810,"content":6617},[6618],{"text":6619,"type":814},"Every third repetition, pause for a 3-4 count, and hold the knee drive, placing your foot on the ground",{"type":898,"content":6621},[6622],{"type":901,"content":6623},[6624],{"type":810,"content":6625},[6626],{"text":6627,"type":814},"The knee drive on the third rep should be outside of the nearside elbow, in a runner’s lunge stretch position",{"type":901,"content":6629},[6630],{"type":810,"content":6631},[6632],{"text":6578,"type":814},{"type":901,"content":6634},[6635],{"type":810,"content":6636},[6637],{"text":6638,"type":814},"Rest for 20 seconds",{"type":868,"attrs":6640,"content":6641},{"level":870},[6642],{"text":6643,"type":814},"Kickstart Your Workout",{"type":810,"content":6645},[6646],{"text":6647,"type":814},"There you have it--10 minutes is all you need to get the blood flowing and for the brain to start releasing those feel-good endorphins. This routine can help you be more productive throughout the day and you’ll feel better once you’re done too! This is the perfect little pick me up to boost energy and motivation.",{"type":810,"content":6649},[6650,6652,6657],{"text":6651,"type":814},"Now you’re ready to rock out your workout or finish off your work day! And if you’re not sure where to start, check out our ",{"text":6653,"type":814,"marks":6654},"boxing and kickboxing workouts",[6655],{"type":830,"attrs":6656},{"href":849,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":6658,"type":814},", perfect for any level!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6660,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6665,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6666,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6661,"component":118,"meta_info":6662,"meta_title":7,"block_image":6663,"cover_image":6664,"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},[],[],"2022-01-25 00:00",{"_uid":6669,"title":5976,"plugin":43,"description":6670},"2d568c33-775f-45b4-8868-f98d67f9b981","FightCamp Trainer Aaron Swenson leads you through a quick, 10-minute, active warm-up to get you ready for your boxing/kickboxing workout--no equipment needed!",{"id":6672,"alt":5976,"name":7,"focus":48,"title":5976,"filename":6673,"copyright":7,"fieldtype":50},3603185,"https://a.storyblok.com/f/115220/2400x990/b46846f474/10-minute-endorphin-boosting-warm-up.png","10-minute-endorphin-boosting-warm-up","blogs/10-minute-endorphin-boosting-warm-up",-3280,[1139],"2378b1ce-6d47-43fd-97fa-45509a65f04e","2022-01-25T02:25:00.000Z",[],{"name":6682,"created_at":6683,"published_at":6684,"updated_at":6685,"id":6686,"uuid":6687,"content":6688,"slug":7287,"full_slug":7288,"sort_by_date":48,"position":7289,"tag_list":7290,"is_startpage":9,"parent_id":1140,"meta_data":48,"group_id":7292,"first_published_at":7293,"release_id":48,"lang":60,"path":1142,"alternates":7294,"default_full_slug":48,"translated_slugs":48},"Kick Up Your Cardio With This All-Level Kickboxing Workout","2022-01-03T13:50:10.683Z","2022-09-26T19:55:08.498Z","2022-09-26T19:55:08.543Z",95635596,"c451f7ad-d5f9-42e9-953e-80251cff57b8",{"_uid":6689,"faqs":6690,"title":6682,"topic":6735,"author":6750,"content":6772,"category":7272,"schedule":7280,"component":1125,"meta_info":7281,"cover_image":7284,"description":7283},"4ab457c2-b612-44da-9ca3-f46262b1e878",[6691,6694,6697,6700,6703,6707,6711,6715,6719,6723,6727,6731],{"_uid":6692,"answer":6693,"question":6682,"component":738},"44aad627-2cb4-431d-b352-c6960c4af97b","Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!\n\nThis cardio kickboxing workout can be done at the gym, at home with at-home boxing equipment, or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.\n\nFor a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. Beginner kickboxers may want to start out with the zero-equipment option, while intermediate and advanced kickboxers can choose the best way to challenge themselves.",{"_uid":6695,"answer":6696,"question":2984,"component":738},"c5d93e03-33c7-4a47-9a45-0087d8f9da24","To throw a jab in boxing, punch straight out with your lead hand, protecting your face with your rear hand.",{"_uid":6698,"answer":6699,"question":2988,"component":738},"2abeeda0-b425-4fd7-8b23-25b15ba4e3a1","To throw a cross in boxing, punch straight out with your rear hand, protecting your face with your lead hand.",{"_uid":6701,"answer":6702,"question":2992,"component":738},"02a0e078-271e-40c2-82e9-594c6dab4068","To throw a lead hook in boxing, hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee.",{"_uid":6704,"answer":6705,"question":6706,"component":738},"d30427c1-b5de-46d5-a696-f16b545c9e26","To do a rear kick in boxing, follow these steps:\n- Step your lead foot out at a 45-degree angle\n- Bring your lead rear arm across your body in a choking motion\n- Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)","How do you do a rear kick in boxing?",{"_uid":6708,"answer":6709,"question":6710,"component":738},"0f71d09e-09e2-4030-810f-757b700bfedf","To do a switch kick in boxing, follow these steps:\n- From your boxing stance, hop and switch your feet\n- Step your new lead foot forward at a 45-degree angle\n- Choke and rip with your now rear arm as you kick with your now rear leg.\n- Return to your original stance","How do you do a switch kick in boxing?",{"_uid":6712,"answer":6713,"question":6714,"component":738},"330f8104-65ad-4a1e-9e3e-26edddf788fc","To jump rope, hold a jump rope in your hands at hip level and swing the jump rope, jumping as the rope hits the ground beneath your feet.","How do you jump rope?",{"_uid":6716,"answer":6717,"question":6718,"component":738},"402c4218-eaaa-413e-acd8-0f2b67fe84df","To do scissor kicks, follow these steps:\n- Lie on your back with your hands under your glutes or lower back for support\n- Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle\n- Lower your right leg back towards the floor, pausing a few inches above the ground\n- Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat","How do you do scissor kicks?",{"_uid":6720,"answer":6721,"question":6722,"component":738},"2177a131-96f8-4f2b-8918-2b1086b0964b","To do side bends, follow these steps:\n- Standing hip-width apart, reach your left arm straight overhead\n- Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead\n- Hold and switch sides","How do you do a side bend?",{"_uid":6724,"answer":6725,"question":6726,"component":738},"94c2e94d-8375-440d-8d3d-62be701fe3b2","To do a knee-to-chest stretch, follow these steps:\n- Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor\n- Hold for 30 seconds and switch knees","How do you do a knee-to-chest stretch?",{"_uid":6728,"answer":6729,"question":6730,"component":738},"a82c06a1-ee30-4def-a2dc-e9ad9cb3a339","To do child's pose, follow these steps:\n- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for as long as you’d like","How do you do child's pose?",{"_uid":6732,"answer":6733,"question":6734,"component":738},"675160fb-5699-4b16-8c9a-32afa71660f7","Warm-Up (3 MINUTES)\n- Jump Rope / (No Equipment: High Knees) (1 minute)\n- Sit-Ups (30 seconds)\n- Jump Rope/High Knees (1 minute)\n- Sit-Ups (30 seconds)\nRound 1 (3 MINUTES)\n- Jab - Cross | 1 - 2 Combo (10 reps)\n- Push-Ups (10 reps)\n- Rest (30 seconds)\nRound 2 (3 MINUTES)\n- Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)\n- Jumping Jacks (10 reps)\n- Rest (30 seconds)\nRound 3 (3 MINUTES)\n- Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)\n- Mountain Climbers (10 reps)\n- Rest (30 seconds)\nRound 4 (3 MINUTES) \n- Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)\n- Jump Lunges (10 reps)\n- Rest (30 seconds)\nRound 5 (3 MINUTES)\n- Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)\n- Burpees (5 reps)\nCool Down\n- Side Bend (30 seconds each side)\n- Knee-To-Chest Stretch (30 seconds each side)\n- Child’s Pose (1 minute)","All-Level Kickboxing Workout",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":6736,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":6748,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":6749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":6737,"component":39,"meta_info":6745,"meta_title":164,"block_image":6746,"cover_image":6747,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6738,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6739,"component":118,"meta_info":6740,"meta_title":7,"block_image":6741,"cover_image":6742,"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":6751,"created_at":6752,"published_at":6753,"updated_at":6754,"id":6755,"uuid":6756,"content":6757,"slug":6766,"full_slug":6767,"sort_by_date":48,"position":392,"tag_list":6768,"is_startpage":9,"parent_id":802,"meta_data":48,"group_id":6769,"first_published_at":6770,"release_id":48,"lang":60,"path":48,"alternates":6771,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":6758,"_uid":6759,"name":6751,"photo":6760,"component":796,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":6763,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":6764,"social_link_instagram":6765,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":6761,"alt":6751,"name":6751,"focus":48,"title":6751,"filename":6762,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":807,"content":6773},[6774,6778,6789,6808,6814,6825,6836,6840,6848,6852,6860,6864,6872,6877,6897,6901,6905,6931,6936,6944,6949,6975,6980,7000,7005,7019,7024,7062,7068,7078,7090,7094,7099,7104,7109,7114,7118,7123,7128,7133,7138,7143,7148,7153,7157,7162,7167,7172,7176,7181,7186,7191,7195,7200,7205,7210,7215,7220,7225,7230,7234,7239],{"type":810,"content":6775},[6776],{"text":6777,"type":814},"Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!",{"type":810,"content":6779},[6780,6782,6787],{"text":6781,"type":814},"This cardio kickboxing workout can be done at the gym, with ",{"text":6783,"type":814,"marks":6784},"at-home boxing equipment",[6785],{"type":830,"attrs":6786},{"href":1113,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":6788,"type":814},", or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.",{"type":810,"content":6790},[6791,6793,6798,6800,6806],{"text":6792,"type":814},"For a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. ",{"text":6794,"type":814,"marks":6795},"Beginner",[6796],{"type":830,"attrs":6797},{"href":6059,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":6799,"type":814}," kickboxers may want to start out with the zero-equipment option, while ",{"text":6801,"type":814,"marks":6802},"intermediate and advanced",[6803],{"type":830,"attrs":6804},{"href":6805,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only/",{"text":6807,"type":814}," kickboxers can choose the best way to challenge themselves.",{"type":868,"attrs":6809,"content":6810},{"level":870},[6811,6813],{"text":6812,"type":814},"The Movements",{"type":1250},{"type":853,"attrs":6815},{"id":6816,"body":6817},"d4506851-e2bd-44d7-b122-4d1393984262",[6818],{"_uid":6819,"image":6820,"component":895,"copyright_details":6824},"i-10808336-b465-4c1c-842f-9993b4606469",{"id":6821,"alt":6822,"name":7,"focus":48,"title":6822,"filename":6823,"copyright":7,"fieldtype":50},3594811,"Aaron Swenson Throwing a Jab","https://a.storyblok.com/f/115220/1100x1100/7d51a96eee/boxing_jab.png",[],{"type":810,"content":6826},[6827,6829,6834],{"text":6828,"type":814},"Before we start throwing punches, let’s go over the ",{"text":6830,"type":814,"marks":6831},"kickboxing movements",[6832],{"type":830,"attrs":6833},{"href":4292,"uuid":48,"anchor":48,"target":833,"linktype":13},{"text":6835,"type":814}," you’ll use in this cardio workout:",{"type":868,"attrs":6837,"content":6838},{"level":880},[6839],{"text":3112,"type":814},{"type":898,"content":6841},[6842],{"type":901,"content":6843},[6844],{"type":810,"content":6845},[6846],{"text":6847,"type":814},"Punch straight out with your lead hand, protecting your face with your rear hand",{"type":868,"attrs":6849,"content":6850},{"level":880},[6851],{"text":3122,"type":814},{"type":898,"content":6853},[6854],{"type":901,"content":6855},[6856],{"type":810,"content":6857},[6858],{"text":6859,"type":814},"Punch straight out with your rear hand, protecting your face with your lead hand",{"type":868,"attrs":6861,"content":6862},{"level":880},[6863],{"text":3132,"type":814},{"type":898,"content":6865},[6866],{"type":901,"content":6867},[6868],{"type":810,"content":6869},[6870],{"text":6871,"type":814},"Hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee",{"type":868,"attrs":6873,"content":6874},{"level":880},[6875],{"text":6876,"type":814},"Rear Kick",{"type":898,"content":6878},[6879,6885,6891],{"type":901,"content":6880},[6881],{"type":810,"content":6882},[6883],{"text":6884,"type":814},"Step your lead foot out at a 45-degree angle",{"type":901,"content":6886},[6887],{"type":810,"content":6888},[6889],{"text":6890,"type":814},"Bring your lead rear arm across your body in a choking motion",{"type":901,"content":6892},[6893],{"type":810,"content":6894},[6895],{"text":6896,"type":814},"Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)",{"type":810,"content":6898},[6899],{"text":6900,"type":814},"Tip: If you are shadowboxing, kick an imaginary bag and spin 360 degrees, maintaining your balance.",{"type":868,"attrs":6902,"content":6903},{"level":880},[6904],{"text":1628,"type":814},{"type":898,"content":6906},[6907,6913,6919,6925],{"type":901,"content":6908},[6909],{"type":810,"content":6910},[6911],{"text":6912,"type":814},"From your boxing stance, hop and switch your feet",{"type":901,"content":6914},[6915],{"type":810,"content":6916},[6917],{"text":6918,"type":814},"Step your new lead foot forward at a 45-degree angle",{"type":901,"content":6920},[6921],{"type":810,"content":6922},[6923],{"text":6924,"type":814},"Choke and rip with your now rear arm as you kick with your now rear leg. ",{"type":901,"content":6926},[6927],{"type":810,"content":6928},[6929],{"text":6930,"type":814},"Return to your original stance",{"type":868,"attrs":6932,"content":6933},{"level":880},[6934],{"text":6935,"type":814},"Jump Rope",{"type":898,"content":6937},[6938],{"type":901,"content":6939},[6940],{"type":810,"content":6941},[6942],{"text":6943,"type":814},"Hold a jump rope in your hands at hip level and swing the jump rope,  jumping as the rope hits the ground beneath your feet",{"type":868,"attrs":6945,"content":6946},{"level":880},[6947],{"text":6948,"type":814},"Scissor Kicks",{"type":898,"content":6950},[6951,6957,6963,6969],{"type":901,"content":6952},[6953],{"type":810,"content":6954},[6955],{"text":6956,"type":814},"Lie on your back with your hands under your glutes or lower back for support",{"type":901,"content":6958},[6959],{"type":810,"content":6960},[6961],{"text":6962,"type":814},"Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle",{"type":901,"content":6964},[6965],{"type":810,"content":6966},[6967],{"text":6968,"type":814},"Lower your right leg back towards the floor, pausing a few inches above the ground",{"type":901,"content":6970},[6971],{"type":810,"content":6972},[6973],{"text":6974,"type":814},"Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat",{"type":868,"attrs":6976,"content":6977},{"level":880},[6978],{"text":6979,"type":814},"Side Bend",{"type":898,"content":6981},[6982,6988,6994],{"type":901,"content":6983},[6984],{"type":810,"content":6985},[6986],{"text":6987,"type":814},"Standing hip-width apart, reach your left arm straight overhead",{"type":901,"content":6989},[6990],{"type":810,"content":6991},[6992],{"text":6993,"type":814},"Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead ",{"type":901,"content":6995},[6996],{"type":810,"content":6997},[6998],{"text":6999,"type":814},"Hold and switch sides",{"type":868,"attrs":7001,"content":7002},{"level":880},[7003],{"text":7004,"type":814},"Knee-To-Chest Stretch",{"type":898,"content":7006},[7007,7013],{"type":901,"content":7008},[7009],{"type":810,"content":7010},[7011],{"text":7012,"type":814},"Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor",{"type":901,"content":7014},[7015],{"type":810,"content":7016},[7017],{"text":7018,"type":814},"Hold for and switch sides",{"type":868,"attrs":7020,"content":7021},{"level":880},[7022],{"text":7023,"type":814},"Child's Pose",{"type":898,"content":7025},[7026,7032,7038,7044,7050,7056],{"type":901,"content":7027},[7028],{"type":810,"content":7029},[7030],{"text":7031,"type":814},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":901,"content":7033},[7034],{"type":810,"content":7035},[7036],{"text":7037,"type":814},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":901,"content":7039},[7040],{"type":810,"content":7041},[7042],{"text":7043,"type":814},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":901,"content":7045},[7046],{"type":810,"content":7047},[7048],{"text":7049,"type":814},"Drop your hips back toward your heels",{"type":901,"content":7051},[7052],{"type":810,"content":7053},[7054],{"text":7055,"type":814},"Close your eyes and continue to inhale and exhale deeply",{"type":901,"content":7057},[7058],{"type":810,"content":7059},[7060],{"text":7061,"type":814},"Hold this pose for as long as you’d like",{"type":868,"attrs":7063,"content":7064},{"level":870},[7065,7067],{"text":7066,"type":814},"The Workout",{"type":1250},{"type":853,"attrs":7069},{"id":6816,"body":7070},[7071],{"_uid":7072,"image":7073,"component":895,"copyright_details":7077},"i-a8212113-acde-4b19-9147-8fbdb496c797",{"id":7074,"alt":7075,"name":7,"focus":48,"title":7075,"filename":7076,"copyright":7,"fieldtype":50},3594790,"Aaron Swenson Kickboxing","https://a.storyblok.com/f/115220/1100x1100/a6a864e95b/kickboxing_workout.png",[],{"type":810,"content":7079},[7080,7082,7088],{"text":7081,"type":814},"This full-body cardio kickboxing workout is ",{"text":7083,"type":814,"marks":7084},"AMRAP",[7085],{"type":830,"attrs":7086},{"href":7087,"uuid":48,"anchor":48,"target":833,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":7089,"type":814}," style, which stands for As Many Rounds As Possible.",{"type":810,"content":7091},[7092],{"text":7093,"type":814},"For each round, set your timer for three (3) minutes, and execute the kickboxing combination ten times, followed by the bodyweight exercise listed below. 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