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Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":732,"faqs":733,"title":725,"topic":751,"author":766,"content":789,"category":912,"schedule":920,"component":921,"meta_info":922,"cover_image":926,"description":929,"contributors":930},"af46e437-bfbd-4a28-91a2-df5259454628",[734,739,743,747],{"_uid":735,"answer":736,"question":737,"component":738},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?","faq_schema",{"_uid":740,"answer":741,"question":742,"component":738},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":744,"answer":745,"question":746,"component":738},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":748,"answer":749,"question":750,"component":738},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":752,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":764,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":753,"component":39,"meta_info":761,"block_image":762,"cover_image":763,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":754,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":755,"component":118,"meta_info":756,"meta_title":7,"block_image":757,"cover_image":758,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":767,"created_at":768,"published_at":769,"updated_at":770,"id":771,"uuid":772,"content":773,"slug":782,"full_slug":783,"sort_by_date":48,"position":528,"tag_list":784,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":786,"first_published_at":787,"release_id":48,"lang":60,"path":48,"alternates":788,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":774,"_uid":775,"name":767,"photo":776,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":781,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":777,"alt":767,"name":778,"focus":48,"title":767,"filename":779,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":790,"content":791},"doc",[792,809,816,820,825,829,845,850,863,868,872,886,890,895,908],{"type":793,"content":794},"paragraph",[795,798,807],{"text":796,"type":797},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ","text",{"text":799,"type":797,"marks":800},"Strength training",[801],{"type":802,"attrs":803},"link",{"href":804,"uuid":48,"anchor":48,"custom":805,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},"_blank",{"text":808,"type":797}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":810,"attrs":811,"content":813},"heading",{"level":812},2,[814],{"text":815,"type":797},"Why do Boxers Train Their Neck?",{"type":793,"content":817},[818],{"text":819,"type":797},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":810,"attrs":821,"content":822},{"level":812},[823],{"text":824,"type":797},"How do Boxers Strength Train Their Neck?",{"type":793,"content":826},[827],{"text":828,"type":797},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":830,"content":831},"bullet_list",[832,839],{"type":833,"content":834},"list_item",[835],{"type":793,"content":836},[837],{"text":838,"type":797},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":833,"content":840},[841],{"type":793,"content":842},[843],{"text":844,"type":797},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":810,"attrs":846,"content":847},{"level":812},[848],{"text":849,"type":797},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":793,"content":851},[852,854,861],{"text":853,"type":797},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":855,"type":797,"marks":856},"injury",[857],{"type":802,"attrs":858},{"href":859,"uuid":48,"anchor":48,"custom":860,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":862,"type":797}," occurring.",{"type":810,"attrs":864,"content":865},{"level":812},[866],{"text":867,"type":797},"How Often Should Boxers Train Their Neck?",{"type":793,"content":869},[870],{"text":871,"type":797},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":873,"attrs":874},"blok",{"id":875,"body":876},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[877],{"_uid":878,"text":879,"image":880,"author":884,"component":885},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":881,"alt":882,"name":7,"focus":7,"title":882,"filename":883,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":793,"content":887},[888],{"text":889,"type":797},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":810,"attrs":891,"content":892},{"level":812},[893],{"text":894,"type":797},"Train Like a Fighter",{"type":793,"content":896},[897,899,906],{"text":898,"type":797},"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":900,"type":797,"marks":901},"FightCamp",[902],{"type":802,"attrs":903},{"href":904,"uuid":48,"anchor":48,"custom":905,"target":806,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":907,"type":797}," 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. ",{"type":793,"content":909},[910],{"text":911,"type":797},"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":913,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":918,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":919,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":914,"component":118,"meta_info":915,"meta_title":7,"block_image":916,"cover_image":917,"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},[],[],"2023-01-31 00:00","article",{"_uid":923,"title":924,"plugin":43,"description":925},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":927,"alt":882,"name":7,"focus":7,"title":882,"filename":928,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[935],"featured",60887917,"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z","training/{{story.slug}}",[],{"name":942,"created_at":943,"published_at":944,"updated_at":945,"id":946,"uuid":947,"content":948,"slug":1228,"full_slug":1229,"sort_by_date":48,"position":1230,"tag_list":1231,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":1232,"first_published_at":944,"release_id":48,"lang":60,"path":939,"alternates":1233,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":949,"faqs":950,"title":942,"topic":971,"author":986,"content":1007,"category":1209,"schedule":1217,"component":921,"meta_info":1218,"cover_image":1222,"description":1226,"contributors":1227},"5c2883de-fce6-4b00-8b95-88b297caae4d",[951,955,959,963,967],{"_uid":952,"answer":953,"question":954,"component":738},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":956,"answer":957,"question":958,"component":738},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":960,"answer":961,"question":962,"component":738},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":964,"answer":965,"question":966,"component":738},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":968,"answer":969,"question":970,"component":738},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":972,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":984,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":973,"component":39,"meta_info":981,"block_image":982,"cover_image":983,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":974,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":979,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":975,"component":118,"meta_info":976,"meta_title":7,"block_image":977,"cover_image":978,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":987,"created_at":988,"published_at":989,"updated_at":990,"id":991,"uuid":992,"content":993,"slug":1001,"full_slug":1002,"sort_by_date":48,"position":281,"tag_list":1003,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":1004,"first_published_at":1005,"release_id":48,"lang":60,"path":48,"alternates":1006,"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":994,"_uid":995,"name":987,"photo":996,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":999,"social_link_instagram":1000,"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":997,"alt":987,"name":987,"focus":48,"title":987,"filename":998,"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":790,"content":1008},[1009,1024,1028,1032,1036,1040,1044,1047,1052,1058,1072,1077,1081,1086,1090,1095,1109,1113,1117,1131,1145,1149,1153,1167,1172,1176,1190,1194,1205],{"type":793,"content":1010},[1011,1013,1022],{"text":1012,"type":797},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1014,"type":797,"marks":1015},"interval training",[1016,1020],{"type":802,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"custom":1019,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1021},"underline",{"text":1023,"type":797}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":793,"content":1025},[1026],{"text":1027,"type":797},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":810,"attrs":1029,"content":1030},{"level":812},[1031],{"text":954,"type":797},{"type":793,"content":1033},[1034],{"text":1035,"type":797},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":793,"content":1037},[1038],{"text":1039,"type":797},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":810,"attrs":1041,"content":1042},{"level":812},[1043],{"text":958,"type":797},{"type":793,"content":1045},[1046],{"text":957,"type":797},{"type":810,"attrs":1048,"content":1049},{"level":812},[1050],{"text":1051,"type":797},"Unique Benefits of HIIT",{"type":810,"attrs":1053,"content":1055},{"level":1054},3,[1056],{"text":1057,"type":797},"Maximum Effectiveness in Less Time",{"type":793,"content":1059},[1060,1062,1070],{"text":1061,"type":797},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1063,"type":797,"marks":1064},"25-30% more calories",[1065,1069],{"type":802,"attrs":1066},{"href":1067,"uuid":48,"anchor":48,"custom":1068,"target":806,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1021},{"text":1071,"type":797}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":810,"attrs":1073,"content":1074},{"level":1054},[1075],{"text":1076,"type":797},"Tones Muscle",{"type":793,"content":1078},[1079],{"text":1080,"type":797},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":810,"attrs":1082,"content":1083},{"level":1054},[1084],{"text":1085,"type":797},"Adds Variety",{"type":793,"content":1087},[1088],{"text":1089,"type":797},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":810,"attrs":1091,"content":1092},{"level":1054},[1093],{"text":1094,"type":797},"Improves Cardiovascular Health",{"type":793,"content":1096},[1097,1099,1107],{"text":1098,"type":797},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1100,"type":797,"marks":1101},"greater improvements in blood pressure",[1102,1106],{"type":802,"attrs":1103},{"href":1104,"uuid":48,"anchor":48,"custom":1105,"target":806,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1021},{"text":1108,"type":797}," and blood sugar than moderate-intensity workouts. ",{"type":810,"attrs":1110,"content":1111},{"level":812},[1112],{"text":966,"type":797},{"type":793,"content":1114},[1115],{"text":1116,"type":797},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":793,"content":1118},[1119,1121,1129],{"text":1120,"type":797},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1122,"type":797,"marks":1123},"roadwork",[1124,1128],{"type":802,"attrs":1125},{"href":1126,"uuid":48,"anchor":48,"custom":1127,"target":806,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1021},{"text":1130,"type":797},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":793,"content":1132},[1133,1135,1143],{"text":1134,"type":797},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1136,"type":797,"marks":1137},"HIIT jump rope workout",[1138,1142],{"type":802,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"custom":1141,"target":806,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1021},{"text":1144,"type":797}," for a full-body cardio blast in just minutes.",{"type":810,"attrs":1146,"content":1147},{"level":812},[1148],{"text":970,"type":797},{"type":793,"content":1150},[1151],{"text":1152,"type":797},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":793,"content":1154},[1155,1157,1165],{"text":1156,"type":797},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1158,"type":797,"marks":1159},"10 minutes of HIIT boxing",[1160,1164],{"type":802,"attrs":1161},{"href":1162,"uuid":48,"anchor":48,"custom":1163,"target":806,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1021},{"text":1166,"type":797}," and feel the difference with just one workout.",{"type":810,"attrs":1168,"content":1169},{"level":812},[1170],{"text":1171,"type":797},"Hit With HIIT",{"type":793,"content":1173},[1174],{"text":1175,"type":797},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":793,"content":1177},[1178,1180,1188],{"text":1179,"type":797},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1181,"type":797,"marks":1182},"FightCamp’s extensive library of HIIT workouts",[1183,1187],{"type":802,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"custom":1186,"target":806,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1021},{"text":1189,"type":797},"!",{"type":810,"attrs":1191,"content":1192},{"level":812},[1193],{"text":894,"type":797},{"type":793,"content":1195},[1196,1197,1203],{"text":898,"type":797},{"text":900,"type":797,"marks":1198},[1199,1202],{"type":802,"attrs":1200},{"href":904,"uuid":48,"anchor":48,"custom":1201,"target":806,"linktype":13},{},{"type":1021},{"text":1204,"type":797}," 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. ",{"type":793,"content":1206},[1207],{"text":1208,"type":797},"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":1210,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1215,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1216,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1211,"component":118,"meta_info":1212,"meta_title":7,"block_image":1213,"cover_image":1214,"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},[],[],"2023-01-30 00:00",{"_uid":1219,"title":1220,"plugin":43,"description":1221},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1223,"alt":1224,"name":7,"focus":7,"title":1224,"filename":1225,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[935],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1235,"created_at":1236,"published_at":1237,"updated_at":1238,"id":1239,"uuid":1240,"content":1241,"slug":1450,"full_slug":1451,"sort_by_date":48,"position":1452,"tag_list":1453,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":1454,"first_published_at":1237,"release_id":48,"lang":60,"path":939,"alternates":1455,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1242,"faqs":1243,"title":1235,"topic":1260,"author":1275,"content":1280,"category":1431,"schedule":1439,"component":921,"meta_info":1440,"cover_image":1444,"description":1448,"contributors":1449},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1244,1248,1252,1256],{"_uid":1245,"answer":1246,"question":1247,"component":738},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1249,"answer":1250,"question":1251,"component":738},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1253,"answer":1254,"question":1255,"component":738},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1257,"answer":1258,"question":1259,"component":738},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1261,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1273,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1262,"component":39,"meta_info":1270,"block_image":1271,"cover_image":1272,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1263,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1268,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1264,"component":118,"meta_info":1265,"meta_title":7,"block_image":1266,"cover_image":1267,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":987,"created_at":988,"published_at":989,"updated_at":990,"id":991,"uuid":992,"content":1276,"slug":1001,"full_slug":1002,"sort_by_date":48,"position":281,"tag_list":1278,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":1004,"first_published_at":1005,"release_id":48,"lang":60,"path":48,"alternates":1279,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":994,"_uid":995,"name":987,"photo":1277,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":999,"social_link_instagram":1000,"social_link_pinterest":7},{"id":997,"alt":987,"name":987,"focus":48,"title":987,"filename":998,"copyright":7,"fieldtype":50},[],[],{"type":790,"content":1281},[1282,1286,1299,1303,1308,1311,1316,1321,1325,1330,1334,1339,1343,1348,1352,1357,1371,1375,1379,1383,1387,1392,1396,1410,1414,1418,1428],{"type":793,"content":1283},[1284],{"text":1285,"type":797},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":793,"content":1287},[1288,1290,1297],{"text":1289,"type":797},"Running for boxers is a critical element of ",{"text":1291,"type":797,"marks":1292},"roadwork drills",[1293,1296],{"type":802,"attrs":1294},{"href":1126,"uuid":48,"anchor":48,"custom":1295,"target":806,"linktype":13},{},{"type":1021},{"text":1298,"type":797}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":793,"content":1300},[1301],{"text":1302,"type":797},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":810,"attrs":1304,"content":1305},{"level":812},[1306],{"text":1307,"type":797},"Is Running Good for Boxing?",{"type":793,"content":1309},[1310],{"text":1246,"type":797},{"type":810,"attrs":1312,"content":1313},{"level":812},[1314],{"text":1315,"type":797},"Benefits of Running for Boxers",{"type":810,"attrs":1317,"content":1318},{"level":1054},[1319],{"text":1320,"type":797},"Builds Endurance & Stamina",{"type":793,"content":1322},[1323],{"text":1324,"type":797},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":810,"attrs":1326,"content":1327},{"level":1054},[1328],{"text":1329,"type":797},"Improves Cardiovascular System",{"type":793,"content":1331},[1332],{"text":1333,"type":797},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":810,"attrs":1335,"content":1336},{"level":1054},[1337],{"text":1338,"type":797},"Strengthens Lower Body",{"type":793,"content":1340},[1341],{"text":1342,"type":797},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":810,"attrs":1344,"content":1345},{"level":1054},[1346],{"text":1347,"type":797},"Teaches Discipline",{"type":793,"content":1349},[1350],{"text":1351,"type":797},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":810,"attrs":1353,"content":1354},{"level":1054},[1355],{"text":1356,"type":797},"Enhances Mental Clarity",{"type":793,"content":1358},[1359,1361,1369],{"text":1360,"type":797},"Much like boxing, running can be a form of ",{"text":1362,"type":797,"marks":1363},"meditative movement",[1364,1368],{"type":802,"attrs":1365},{"href":1366,"uuid":48,"anchor":48,"custom":1367,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1021},{"text":1370,"type":797}," that clears your head and focuses your mind.",{"type":810,"attrs":1372,"content":1373},{"level":812},[1374],{"text":1255,"type":797},{"type":793,"content":1376},[1377],{"text":1378,"type":797},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":793,"content":1380},[1381],{"text":1382,"type":797},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":793,"content":1384},[1385],{"text":1386,"type":797},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":810,"attrs":1388,"content":1389},{"level":812},[1390],{"text":1391,"type":797},"How Long Should I Be Running for Boxing?",{"type":793,"content":1393},[1394],{"text":1395,"type":797},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":793,"content":1397},[1398,1400,1408],{"text":1399,"type":797},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1401,"type":797,"marks":1402},"10 minutes of running",[1403,1407],{"type":802,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"custom":1406,"target":806,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1021},{"text":1409,"type":797}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":793,"content":1411},[1412],{"text":1413,"type":797},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":810,"attrs":1415,"content":1416},{"level":812},[1417],{"text":894,"type":797},{"type":793,"content":1419},[1420,1421,1427],{"text":898,"type":797},{"text":900,"type":797,"marks":1422},[1423,1426],{"type":802,"attrs":1424},{"href":904,"uuid":48,"anchor":48,"custom":1425,"target":806,"linktype":13},{},{"type":1021},{"text":907,"type":797},{"type":793,"content":1429},[1430],{"text":1208,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1432,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1437,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1438,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1433,"component":118,"meta_info":1434,"meta_title":7,"block_image":1435,"cover_image":1436,"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},[],[],"2023-01-28 00:00",{"_uid":1441,"title":1442,"plugin":43,"description":1443},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1445,"alt":1446,"name":7,"focus":7,"title":1446,"filename":1447,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[935],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1457,"created_at":1458,"published_at":1459,"updated_at":1460,"id":1461,"uuid":1462,"content":1463,"slug":1651,"full_slug":1652,"sort_by_date":48,"position":1653,"tag_list":1654,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":1655,"first_published_at":1459,"release_id":48,"lang":60,"path":939,"alternates":1656,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1464,"faqs":1465,"title":1457,"topic":1470,"author":1485,"content":1490,"category":1632,"schedule":1640,"component":921,"meta_info":1641,"cover_image":1645,"description":1649,"contributors":1650},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1466],{"_uid":1467,"answer":1468,"question":1469,"component":738},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1471,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1483,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1472,"component":39,"meta_info":1480,"block_image":1481,"cover_image":1482,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1473,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1478,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1479,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1474,"component":118,"meta_info":1475,"meta_title":7,"block_image":1476,"cover_image":1477,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":767,"created_at":768,"published_at":769,"updated_at":770,"id":771,"uuid":772,"content":1486,"slug":782,"full_slug":783,"sort_by_date":48,"position":528,"tag_list":1488,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":786,"first_published_at":787,"release_id":48,"lang":60,"path":48,"alternates":1489,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":774,"_uid":775,"name":767,"photo":1487,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":781,"social_link_instagram":7,"social_link_pinterest":7},{"id":777,"alt":767,"name":778,"focus":48,"title":767,"filename":779,"copyright":7,"fieldtype":50},[],[],{"type":790,"content":1491},[1492,1496,1501,1506,1530,1535,1559,1564,1578,1583,1597,1602,1606,1611,1615,1619,1629],{"type":793,"content":1493},[1494],{"text":1495,"type":797},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":810,"attrs":1497,"content":1498},{"level":812},[1499],{"text":1500,"type":797},"5 Ways to Shake Up Your Cardio",{"type":810,"attrs":1502,"content":1503},{"level":1054},[1504],{"text":1505,"type":797},"Swimming",{"type":793,"content":1507},[1508,1510,1518,1520,1528],{"text":1509,"type":797},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1511,"type":797,"marks":1512},"Flo Master’s",[1513,1517],{"type":802,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"custom":1516,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1021},{"text":1519,"type":797}," favorite forms of ",{"text":1521,"type":797,"marks":1522},"active recovery",[1523,1527],{"type":802,"attrs":1524},{"href":1525,"uuid":48,"anchor":48,"custom":1526,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1021},{"text":1529,"type":797}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":810,"attrs":1531,"content":1532},{"level":1054},[1533],{"text":1534,"type":797},"Tabata Bag Drills",{"type":793,"content":1536},[1537,1539,1547,1549,1557],{"text":1538,"type":797},"One great way to get your anaerobic endurance up is with ",{"text":1540,"type":797,"marks":1541},"Tabata",[1542,1546],{"type":802,"attrs":1543},{"href":1544,"uuid":48,"anchor":48,"custom":1545,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1021},{"text":1548,"type":797}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1550,"type":797,"marks":1551},"FightCamp App",[1552,1556],{"type":802,"attrs":1553},{"href":1554,"uuid":48,"anchor":48,"custom":1555,"target":806,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1021},{"text":1558,"type":797}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":810,"attrs":1560,"content":1561},{"level":1054},[1562],{"text":1563,"type":797},"Footwork Heavy Sports",{"type":793,"content":1565},[1566,1568,1576],{"text":1567,"type":797},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1569,"type":797,"marks":1570},"dancing",[1571,1575],{"type":802,"attrs":1572},{"href":1573,"uuid":48,"anchor":48,"custom":1574,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1021},{"text":1577,"type":797}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":810,"attrs":1579,"content":1580},{"level":1054},[1581],{"text":1582,"type":797},"Hiking",{"type":793,"content":1584},[1585,1587,1595],{"text":1586,"type":797},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1588,"type":797,"marks":1589},"healthy snacks",[1590,1594],{"type":802,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"custom":1593,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1021},{"text":1596,"type":797},"! ",{"type":810,"attrs":1598,"content":1599},{"level":1054},[1600],{"text":1601,"type":797},"Shadowboxing Punchouts",{"type":793,"content":1603},[1604],{"text":1605,"type":797},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":810,"attrs":1607,"content":1608},{"level":812},[1609],{"text":1610,"type":797},"Shaking Up Your Cardio",{"type":793,"content":1612},[1613],{"text":1614,"type":797},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":810,"attrs":1616,"content":1617},{"level":812},[1618],{"text":894,"type":797},{"type":793,"content":1620},[1621,1622,1628],{"text":898,"type":797},{"text":900,"type":797,"marks":1623},[1624,1627],{"type":802,"attrs":1625},{"href":904,"uuid":48,"anchor":48,"custom":1626,"target":806,"linktype":13},{},{"type":1021},{"text":907,"type":797},{"type":793,"content":1630},[1631],{"text":1208,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1633,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1638,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1634,"component":118,"meta_info":1635,"meta_title":7,"block_image":1636,"cover_image":1637,"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},[],[],"2023-01-23 00:00",{"_uid":1642,"title":1643,"plugin":43,"description":1644},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1646,"alt":1647,"name":7,"focus":7,"title":1647,"filename":1648,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[935],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1658,"created_at":1659,"published_at":1660,"updated_at":1661,"id":1662,"uuid":1663,"content":1664,"slug":1856,"full_slug":1857,"sort_by_date":48,"position":1858,"tag_list":1859,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":1860,"first_published_at":1861,"release_id":48,"lang":60,"path":939,"alternates":1862,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1665,"faqs":1666,"title":1683,"topic":1684,"author":1699,"content":1721,"category":1840,"schedule":1848,"component":921,"meta_info":1849,"cover_image":1852,"description":1851,"contributors":1855},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1667,1671,1675,1679],{"_uid":1668,"answer":1669,"question":1670,"component":738},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1672,"answer":1673,"question":1674,"component":738},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1676,"answer":1677,"question":1678,"component":738},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1680,"answer":1681,"question":1682,"component":738},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1685,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1686,"component":39,"meta_info":1694,"block_image":1695,"cover_image":1696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1688,"component":118,"meta_info":1689,"meta_title":7,"block_image":1690,"cover_image":1691,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":1700,"created_at":1701,"published_at":1702,"updated_at":1703,"id":1704,"uuid":1705,"content":1706,"slug":1715,"full_slug":1716,"sort_by_date":48,"position":113,"tag_list":1717,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":1718,"first_published_at":1719,"release_id":48,"lang":60,"path":48,"alternates":1720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":1707,"_uid":1708,"name":1700,"photo":1709,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":1713,"social_link_linkedin":7,"social_link_instagram":1714,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":1710,"alt":1700,"name":1711,"focus":48,"title":1700,"filename":1712,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":790,"content":1722},[1723,1736,1741,1746,1760,1763,1768,1779,1782,1787,1798,1802,1806,1811,1824,1828,1837],{"type":793,"content":1724},[1725,1727,1734],{"text":1726,"type":797},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1728,"type":797,"marks":1729},"shadowboxing",[1730],{"type":802,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1735,"type":797}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":810,"attrs":1737,"content":1738},{"level":812},[1739],{"text":1740,"type":797},"Why You Should Practice Shadowboxing With Hand Weights",{"type":810,"attrs":1742,"content":1743},{"level":1054},[1744],{"text":1745,"type":797},"1. Speed",{"type":873,"attrs":1747},{"id":1748,"body":1749},"58589914-3cf9-454d-8369-7218c807f59a",[1750],{"url":1751,"_uid":1753,"image":1754,"component":1758,"copyright_details":1759},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1755,"alt":1756,"name":7,"focus":48,"title":1756,"filename":1757,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png","content_image",[],{"type":793,"content":1761},[1762],{"text":1673,"type":797},{"type":810,"attrs":1764,"content":1765},{"level":1054},[1766],{"text":1767,"type":797},"2. Arm Endurance",{"type":873,"attrs":1769},{"id":1748,"body":1770},[1771],{"url":1772,"_uid":1773,"image":1774,"component":1758,"copyright_details":1778},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1775,"alt":1776,"name":7,"focus":48,"title":1776,"filename":1777,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":793,"content":1780},[1781],{"text":1677,"type":797},{"type":810,"attrs":1783,"content":1784},{"level":1054},[1785],{"text":1786,"type":797},"3. Cardiovascular Conditioning",{"type":873,"attrs":1788},{"id":1748,"body":1789},[1790],{"url":1791,"_uid":1792,"image":1793,"component":1758,"copyright_details":1797},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1794,"alt":1795,"name":7,"focus":48,"title":1795,"filename":1796,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":793,"content":1799},[1800],{"text":1801,"type":797},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":793,"content":1803},[1804],{"text":1805,"type":797},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":810,"attrs":1807,"content":1808},{"level":812},[1809],{"text":1810,"type":797},"Amp Up Your Training",{"type":793,"content":1812},[1813,1815,1822],{"text":1814,"type":797},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1816,"type":797,"marks":1817},"FightCamp Facebook Community",[1818],{"type":802,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"custom":1821,"target":806,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1823,"type":797}," and let me know.",{"type":810,"attrs":1825,"content":1826},{"level":812},[1827],{"text":894,"type":797},{"type":793,"content":1829},[1830,1831,1836],{"text":898,"type":797},{"text":900,"type":797,"marks":1832},[1833],{"type":802,"attrs":1834},{"href":904,"uuid":48,"anchor":48,"custom":1835,"target":806,"linktype":13},{},{"text":1204,"type":797},{"type":793,"content":1838},[1839],{"text":911,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1841,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1846,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1847,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1842,"component":118,"meta_info":1843,"meta_title":7,"block_image":1844,"cover_image":1845,"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},[],[],"2023-01-16 00:00",{"_uid":1850,"title":1683,"plugin":43,"description":1851},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1853,"alt":1658,"name":7,"focus":48,"title":1658,"filename":1854,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[935],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1864,"created_at":1865,"published_at":1866,"updated_at":1867,"id":1868,"uuid":1869,"content":1870,"slug":2107,"full_slug":2108,"sort_by_date":48,"position":2109,"tag_list":2110,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":2111,"first_published_at":2112,"release_id":48,"lang":60,"path":939,"alternates":2113,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1871,"faqs":1872,"title":1864,"topic":1893,"author":1908,"content":1930,"category":2089,"schedule":2097,"component":921,"meta_info":2098,"cover_image":2102,"description":2101,"contributors":2106},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1873,1877,1881,1885,1889],{"_uid":1874,"answer":1875,"question":1876,"component":738},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1878,"answer":1879,"question":1880,"component":738},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1882,"answer":1883,"question":1884,"component":738},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1886,"answer":1887,"question":1888,"component":738},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1890,"answer":1891,"question":1892,"component":738},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1894,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1906,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1895,"component":39,"meta_info":1903,"block_image":1904,"cover_image":1905,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1896,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1901,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1902,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1897,"component":118,"meta_info":1898,"meta_title":7,"block_image":1899,"cover_image":1900,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":1909,"created_at":1910,"published_at":1911,"updated_at":1912,"id":1913,"uuid":1914,"content":1915,"slug":1924,"full_slug":1925,"sort_by_date":48,"position":392,"tag_list":1926,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":1927,"first_published_at":1928,"release_id":48,"lang":60,"path":48,"alternates":1929,"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":1916,"_uid":1917,"name":1909,"photo":1918,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":1921,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1922,"social_link_instagram":1923,"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":1919,"alt":1909,"name":1909,"focus":48,"title":1909,"filename":1920,"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":790,"content":1931},[1932,1936,1940,1944,1957,1961,1965,1970,1982,1995,2000,2011,2015,2037,2042,2053,2064,2069,2073,2077,2086],{"type":793,"content":1933},[1934],{"text":1935,"type":797},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":793,"content":1937},[1938],{"text":1939,"type":797},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":810,"attrs":1941,"content":1942},{"level":812},[1943],{"text":1876,"type":797},{"type":793,"content":1945},[1946,1948,1955],{"text":1947,"type":797},"According to the ",{"text":1949,"type":797,"marks":1950},"Mayo Clinic",[1951],{"type":802,"attrs":1952},{"href":1953,"uuid":48,"anchor":48,"custom":1954,"target":806,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1956,"type":797},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":793,"content":1958},[1959],{"text":1960,"type":797},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":793,"content":1962},[1963],{"text":1964,"type":797},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":810,"attrs":1966,"content":1967},{"level":812},[1968],{"text":1969,"type":797},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":873,"attrs":1971},{"id":1972,"body":1973},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1974],{"url":1975,"_uid":1976,"image":1977,"component":1758,"copyright_details":1981},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1978,"alt":1979,"name":7,"focus":48,"title":1979,"filename":1980,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":793,"content":1983},[1984,1986,1993],{"text":1985,"type":797},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1987,"type":797,"marks":1988},"burn more calories",[1989],{"type":802,"attrs":1990},{"href":1991,"uuid":48,"anchor":48,"custom":1992,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1994,"type":797}," even after you’re done working out.",{"type":810,"attrs":1996,"content":1997},{"level":812},[1998],{"text":1999,"type":797},"Kickboxing Is A Full Body Workout",{"type":873,"attrs":2001},{"id":1972,"body":2002},[2003],{"url":2004,"_uid":2005,"image":2006,"component":1758,"copyright_details":2010},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2007,"alt":2008,"name":7,"focus":48,"title":2008,"filename":2009,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":793,"content":2012},[2013],{"text":2014,"type":797},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":793,"content":2016},[2017,2019,2026,2028,2035],{"text":2018,"type":797},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2020,"type":797,"marks":2021},"all-level lower body workout",[2022],{"type":802,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"custom":2025,"target":806,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2027,"type":797}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2029,"type":797,"marks":2030},"upper body workout",[2031],{"type":802,"attrs":2032},{"href":2033,"uuid":48,"anchor":48,"custom":2034,"target":806,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2036,"type":797}," led by Flo Master.",{"type":810,"attrs":2038,"content":2039},{"level":812},[2040],{"text":2041,"type":797},"Boxing Can Be Low-Impact",{"type":873,"attrs":2043},{"id":1972,"body":2044},[2045],{"url":2046,"_uid":2047,"image":2048,"component":1758,"copyright_details":2052},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2049,"alt":2050,"name":7,"focus":48,"title":2050,"filename":2051,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":793,"content":2054},[2055,2057,2062],{"text":2056,"type":797},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1728,"type":797,"marks":2058},[2059],{"type":802,"attrs":2060},{"href":1732,"uuid":48,"anchor":48,"custom":2061,"target":806,"linktype":13},{},{"text":2063,"type":797}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":810,"attrs":2065,"content":2066},{"level":812},[2067],{"text":2068,"type":797},"Kick Boring Cardio To The Curb",{"type":793,"content":2070},[2071],{"text":2072,"type":797},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":810,"attrs":2074,"content":2075},{"level":812},[2076],{"text":894,"type":797},{"type":793,"content":2078},[2079,2080,2085],{"text":898,"type":797},{"text":900,"type":797,"marks":2081},[2082],{"type":802,"attrs":2083},{"href":904,"uuid":48,"anchor":48,"custom":2084,"target":806,"linktype":13},{},{"text":1204,"type":797},{"type":793,"content":2087},[2088],{"text":911,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2090,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2095,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2096,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2091,"component":118,"meta_info":2092,"meta_title":7,"block_image":2093,"cover_image":2094,"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},[],[],"2022-12-12 00:00",{"_uid":2099,"title":2100,"plugin":43,"description":2101},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2103,"alt":2104,"name":7,"focus":48,"title":2104,"filename":2105,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[935],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2115,"created_at":2116,"published_at":2117,"updated_at":2118,"id":2119,"uuid":2120,"content":2121,"slug":2888,"full_slug":2889,"sort_by_date":48,"position":2890,"tag_list":2891,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":2892,"first_published_at":2117,"release_id":48,"lang":60,"path":939,"alternates":2893,"default_full_slug":48,"translated_slugs":48},"8 Minute Core Stabilization Workout With Flo Master","2022-06-08T23:06:21.012Z","2022-11-01T19:42:23.446Z","2022-11-01T19:42:23.486Z",147784865,"3ad24b73-b6c7-480c-8490-9e3c70c2ec8c",{"_uid":2122,"faqs":2123,"title":2115,"topic":2160,"author":2175,"content":2180,"category":2872,"schedule":2880,"component":921,"meta_info":2881,"cover_image":2884,"description":2883,"contributors":2887},"d1e07209-4c00-4351-b73e-76ca6f06f1f8",[2124,2128,2132,2136,2140,2144,2148,2152,2156],{"_uid":2125,"answer":2126,"question":2127,"component":738},"221b6367-e3a8-4885-a4e1-b19d25651a65","One of the byproducts of the core is that it helps with trunk stabilization. Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.","What is core stability?",{"_uid":2129,"answer":2130,"question":2131,"component":738},"6ae54501-3598-43e7-91dc-2f7490cce8ba","- Start on all fours, arms straight, hands under shoulders\n- Your knees should be at 90 degrees under the hips\n- Engage the core (think belly to spine)\n- Keep your back flat, and lift the knees 1-3 inches off the ground\n- Hold this plank position for 30 seconds","How to do a bear plank?",{"_uid":2133,"answer":2134,"question":2135,"component":738},"b1ad5f68-4400-49ce-a277-65eac07284e8","- Start off in the bear plank position\n- Crawl on all fours around the yoga mat\n- Your left arm moves with your right leg and vice-versa\n- Focus on slow controlled breaths\n- Inhale through your nose - exhale through your mouth\n- Crawl for 30 seconds","How to do a bear crawl?",{"_uid":2137,"answer":2138,"question":2139,"component":738},"1b3dfef6-b6b0-4ca4-b8dc-72b8b28c20ff","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- Hold this position for 30 seconds","How to do a floor bridge?",{"_uid":2141,"answer":2142,"question":2143,"component":738},"248f1822-13aa-4111-a084-1c8b8dc2c9cc","- Begin by lying on the ground on your back\n- Place your hands under your rear for assistance\n- Keeping your legs straight, raise your legs six inches off the ground\n- Focus on controlled breaths and keeping the lower part of your back on the ground\n- Added challenge: Keep arms by your side\n- Hold this position for 30 seconds","How to do a 6 inch leg hold?",{"_uid":2145,"answer":2146,"question":2147,"component":738},"b5628eed-43b6-4b67-9ee8-f4bb246e3081","- Start by resting on your forearms and toes\n- Elbows should be in line underneath your shoulders\n- Focus on pushing your elbows into the ground\n- Legs are in a straight line\n- Squeeze your glutes\n- Engage your core\n- Your body should be in a straight line\n- Don’t allow your hips to rise or fall\n- Hold this position for 30 seconds\n\n*Challenge - To increase the intensity of this position:\n- Raise one leg for 15 seconds\n- Switch legs and keep it raised for 15 seconds","How to do an elbow plank?",{"_uid":2149,"answer":2150,"question":2151,"component":738},"941e263d-c26d-494a-b96c-60e04c9aab60","- Begin by lying on the ground on your back\n- Raise your legs 6-8 inches off the ground\n- Focus on keeping your lower back in contact with the ground\n- Point your arms back, overhead forming a 45-degree angle with the ground\n- Hold this position for 30 seconds","How to do a hollow hold?",{"_uid":2153,"answer":2154,"question":2155,"component":738},"17361d66-1195-445d-8bdf-e021aa4d7239","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- To regress movement: Keep your hands on the ground next to your body\n- From here, straighten your left leg and raise it towards the ceiling\n- Hold this position for 30 seconds\n- Repeat with the right leg","How to do a single-leg floor bridge?",{"_uid":2157,"answer":2158,"question":2159,"component":738},"b8039f21-116e-4400-815b-c5a9c9c0ab72","- Begin by sitting on the ground legs stretched out in front of you\n- Spread your legs to form a “V” shape\n- Reach down your left leg, attempting to grab your foot\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- While maintaining an upright torso, twist and grab your left leg, turning as far back as possible\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- Switch and repeat for the right side","How should you cooldown after a core stabilization workout?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2161,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2173,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2162,"component":39,"meta_info":2170,"block_image":2171,"cover_image":2172,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2163,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2168,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2169,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2164,"component":118,"meta_info":2165,"meta_title":7,"block_image":2166,"cover_image":2167,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":1700,"created_at":1701,"published_at":1702,"updated_at":1703,"id":1704,"uuid":1705,"content":2176,"slug":1715,"full_slug":1716,"sort_by_date":48,"position":113,"tag_list":2178,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":1718,"first_published_at":1719,"release_id":48,"lang":60,"path":48,"alternates":2179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1707,"_uid":1708,"name":1700,"photo":2177,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":1713,"social_link_linkedin":7,"social_link_instagram":1714,"social_link_pinterest":7},{"id":1710,"alt":1700,"name":1711,"focus":48,"title":1700,"filename":1712,"copyright":7,"fieldtype":50},[],[],{"type":790,"content":2181},[2182,2186,2196,2209,2214,2226,2231,2240,2258,2263,2274,2308,2313,2324,2366,2371,2382,2422,2427,2438,2478,2483,2494,2555,2559,2570,2584,2589,2600,2632,2637,2648,2696,2701,2712,2759,2763,2768,2779,2813,2824,2850,2855,2859,2863],{"type":793,"content":2183},[2184],{"text":2185,"type":797},"Just like the name implies, your core is at the center of your body. It is the foundation of every movement pattern that you will perform on a day-to-day basis throughout your entire life. From that understanding alone, it's crucial to see why you would want to have a strong, functional core.",{"type":793,"content":2187},[2188,2190,2194],{"text":2189,"type":797},"FightCamp Trainer ",{"text":1700,"type":797,"marks":2191},[2192],{"type":802,"attrs":2193},{"href":1515,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":2195,"type":797}," is going to take you through an intense 8 minute core workout designed to help you master your core stability.",{"type":873,"attrs":2197},{"id":2198,"body":2199},"45a55355-d715-4c78-816a-4c97ce8df73e",[2200],{"_uid":2201,"link":2202,"image":2204,"title":2206,"component":2208},"i-d5c450b4-bd14-4fe8-819c-e07eff8e1c65",{"id":7,"url":2203,"linktype":13,"fieldtype":14,"cached_url":2203},"https://youtu.be/ahI-IGQ9F4c",{"id":2205,"alt":2206,"name":7,"focus":48,"title":2206,"filename":2207,"copyright":7,"fieldtype":50},5044056,"8 Minute INTENSE Ab Workout l 6 Pack Workout","https://a.storyblok.com/f/115220/1244x700/b68ad0716b/8-minute-intense-ab-workout-6-pack-workout.png","image_video_link",{"type":810,"attrs":2210,"content":2211},{"level":812},[2212],{"text":2213,"type":797},"What is Core Stability?",{"type":793,"content":2215},[2216,2218,2224],{"text":2217,"type":797},"One of the byproducts of the ",{"text":2219,"type":797,"marks":2220},"core",[2221],{"type":802,"attrs":2222},{"href":2223,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://youtu.be/WO8VJ6yCDg4",{"text":2225,"type":797}," is that it helps with trunk stabilization. Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.",{"type":810,"attrs":2227,"content":2228},{"level":812},[2229],{"text":2230,"type":797},"Flo’s 8 Minute Core Routine",{"type":793,"content":2232},[2233,2238],{"text":2234,"type":797,"marks":2235},"*Equipment",[2236],{"type":2237},"bold",{"text":2239,"type":797}," (optional): Yoga mat",{"type":830,"content":2241},[2242],{"type":833,"content":2243},[2244],{"type":793,"content":2245},[2246,2251],{"text":2247,"type":797,"marks":2248},"Workout like Flo on the FightCamp Yoga Mat found in our ",[2249],{"type":2250},"italic",{"text":2252,"type":797,"marks":2253},"Endurance Kit",[2254,2257],{"type":802,"attrs":2255},{"href":2256,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium&utm_content=accessories",{"type":2250},{"type":810,"attrs":2259,"content":2260},{"level":1054},[2261],{"text":2262,"type":797},"Bear Plank (30 Seconds)",{"type":873,"attrs":2264},{"id":2198,"body":2265},[2266],{"url":2267,"_uid":2268,"image":2269,"component":1758,"copyright_details":2273},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-2cf39ce6-5a4d-413d-a3f7-d6d836afa95e",{"id":2270,"alt":2271,"name":7,"focus":48,"title":2271,"filename":2272,"copyright":7,"fieldtype":50},5053867,"Bear Plank","https://a.storyblok.com/f/115220/1380x700/35ef180a3a/bear_planks.png",[],{"type":830,"content":2275},[2276,2282,2288,2302],{"type":833,"content":2277},[2278],{"type":793,"content":2279},[2280],{"text":2281,"type":797},"Start on all fours, arms straight, hands under shoulders",{"type":833,"content":2283},[2284],{"type":793,"content":2285},[2286],{"text":2287,"type":797},"Your knees should be at 90 degrees under the hips",{"type":833,"content":2289},[2290,2294],{"type":793,"content":2291},[2292],{"text":2293,"type":797},"Engage the core (think belly to spine)",{"type":830,"content":2295},[2296],{"type":833,"content":2297},[2298],{"type":793,"content":2299},[2300],{"text":2301,"type":797},"Keep your back flat, and lift the knees 1-3 inches off the ground",{"type":833,"content":2303},[2304],{"type":793,"content":2305},[2306],{"text":2307,"type":797},"Hold this plank position for 30 seconds",{"type":810,"attrs":2309,"content":2310},{"level":1054},[2311],{"text":2312,"type":797},"Bear Crawl (30 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From punching, kicking, slipping, and moving, your core is involved in every aspect. Doing this 8-minute routine will not only help with core strength and stability, but it will also help your shoulders, hips, and ankles as well. ",{"type":810,"attrs":2860,"content":2861},{"level":812},[2862],{"text":894,"type":797},{"type":793,"content":2864},[2865,2866,2870],{"text":898,"type":797},{"text":900,"type":797,"marks":2867},[2868],{"type":802,"attrs":2869},{"href":904,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":2871,"type":797}," 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":2873,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2878,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2879,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2874,"component":118,"meta_info":2875,"meta_title":7,"block_image":2876,"cover_image":2877,"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},[],[],"2022-11-02 00:00",{"_uid":2882,"title":2115,"plugin":43,"description":2883},"2820315b-f3e5-4ed8-b2bf-1a321460430c","Put that core to work with this 8 minute ab workout. 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He’s showing the FightCamp community exactly how to make it happen starting October 31st, 2022.\n\n","Who is Mike Rashid?",{"_uid":2909,"answer":2910,"question":2911,"component":738},"5785dbbe-7c89-484b-8ec3-22f1a8278bfb","FightCamp has called on Mike’s expertise before as a contributor to the FightCamp YouTube channel. Mike has shared boxing drills, cardio circuits, and a special fitness transformation in ‘Transforming Willy.’ Now he’s teamed up with the FightCamp crew as your very own Strength Coach.\n\nMike’s intense 5-week program incorporates boxing and strength training to help you build muscle while burning fat. This bootcamp isn’t designed to be easy, but to help challenge you in ways to help you reach your goals in a proper and safe manner. Aside from being a pro athlete, Mike is also a mentor and life coach. His fitness and motivational content have amassed a following of over 1 million people on Instagram and YouTube alone. Mike is ready to help you knock out any negative self-talk and push you through any of those walls you’ve built for yourself.\n\nMike’s boxing and strength program is challenging but extremely effective. If you’re ready to try this transformative fitness regimen, he’s here to guide you every step of the way. This is just a taste of what it’s going to look like:\n\nWeek 1\n-Lower Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Full Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-8 Rounds of Boxing & 8 Minutes of Core\n\nWeek 2\n-8 Rounds of Boxing & 8 Minutes of Core\n-Upper Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Full Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n\nWeek 3\n-Lower Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Upper Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Full Body Strength\n\nWeek 4\n-Lower Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Upper Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Full Body Strength\n\nWeek 5\n-Lower Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Upper Body Strength\n-8 Rounds of Boxing & 8 Minutes of Core\n-Full Body Strength","What is the 5 week boxing & strength program with Mike Rashid on the FightCamp app?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2913,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2925,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2926,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2914,"component":39,"meta_info":2922,"block_image":2923,"cover_image":2924,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2916,"component":118,"meta_info":2917,"meta_title":7,"block_image":2918,"cover_image":2919,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":987,"created_at":988,"published_at":989,"updated_at":990,"id":991,"uuid":992,"content":2928,"slug":1001,"full_slug":1002,"sort_by_date":48,"position":281,"tag_list":2930,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":1004,"first_published_at":1005,"release_id":48,"lang":60,"path":48,"alternates":2931,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":994,"_uid":995,"name":987,"photo":2929,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":999,"social_link_instagram":1000,"social_link_pinterest":7},{"id":997,"alt":987,"name":987,"focus":48,"title":987,"filename":998,"copyright":7,"fieldtype":50},[],[],{"type":790,"content":2933},[2934,2944,2956,2960,2965,2985,2989,3000,3005,3009,3014,3044,3049,3077,3082,3109,3114,3141,3146,3173,3178,3187,3191,3195],{"type":793,"content":2935},[2936,2938,2942],{"text":2937,"type":797},"Professional boxer, powerlifter, and entrepreneur Mike Rashid and the FightCamp Trainers have designed a boxing and strength training program that will combine weight training and boxing into a weekly workout program to help you build muscle and burn fat exclusively on the ",{"text":1550,"type":797,"marks":2939},[2940],{"type":802,"attrs":2941},{"href":1554,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":2943,"type":797},".",{"type":873,"attrs":2945},{"id":2946,"body":2947},"ef0dc853-5e8a-428b-a718-b816401ba48a",[2948],{"_uid":2949,"text":2950,"image":2951,"author":2955,"component":885},"i-ff9a1908-d2af-4a87-a63d-faaef2fb6e3c","We all want to build strength, lose weight, and look good, but none of this can happen by accident. Everything has to be intentional.",{"id":2952,"alt":2953,"name":7,"focus":7,"title":2953,"filename":2954,"copyright":7,"fieldtype":50,"is_external_url":9},6260048,"FightCamp - Boxing & Strength program with Mike Rashid","https://a.storyblok.com/f/115220/1380x700/3179f727d2/fightcamp-x-mike-rashid-5-week-boxing-strength-program.png","Mike Rashid",{"type":793,"content":2957},[2958],{"text":2959,"type":797},"As Mike's father always said, the road to hell is paved with good intentions – Mike knows you have to have a plan. He’s showing the FightCamp community exactly how to make it happen starting October 31st, 2022.",{"type":810,"attrs":2961,"content":2962},{"level":812},[2963],{"text":2964,"type":797},"Find Your Strength",{"type":793,"content":2966},[2967,2969,2975,2977,2983],{"text":2968,"type":797},"FightCamp has called on Mike’s expertise before as a contributor to the ",{"text":2970,"type":797,"marks":2971},"FightCamp YouTube channel",[2972],{"type":802,"attrs":2973},{"href":2974,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.youtube.com/c/FightCamp/videos",{"text":2976,"type":797},". Mike has shared boxing drills, cardio circuits, and a special fitness transformation in ‘",{"text":2978,"type":797,"marks":2979},"Transforming Willy",[2980],{"type":802,"attrs":2981},{"href":2982,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://youtu.be/AE_ga3laqdk",{"text":2984,"type":797},".’ Now he’s teamed up with the FightCamp crew as your very own Strength Coach.",{"type":793,"content":2986},[2987],{"text":2988,"type":797},"Mike’s intense 5-week program incorporates boxing and strength training to help you build muscle while burning fat. This bootcamp isn’t designed to be easy, but to help challenge you in ways to help you reach your goals in a proper and safe manner. Aside from being a pro athlete, Mike is also a mentor and life coach. His fitness and motivational content have amassed a following of over 1 million people on Instagram and YouTube alone. Mike is ready to help you knock out any negative self-talk and push you through any of those walls you’ve built for yourself.",{"type":873,"attrs":2990},{"id":2991,"body":2992},"a3590fa8-05ae-4025-b920-7927b4df4fa2",[2993],{"_uid":2994,"text":2995,"image":2996,"author":2955,"component":885},"i-906fb0a8-a8bb-40a2-8932-e7dc4ea38955","Whatever your fitness goals are, strength training plays a vital role in helping you achieve them. If you’re not used to strength training, it might seem intimidating. It’s not. I’m here to help you. I will guide you from A to Z. Trust me, I got you.",{"id":2997,"alt":2998,"name":7,"focus":7,"title":2998,"filename":2999,"copyright":7,"fieldtype":50,"is_external_url":9},6260050,"FightCamp - Boxing + Strength Program With Mike Rashid","https://a.storyblok.com/f/115220/1380x700/6e0e1af3f6/mike-rashid-x-fightcamp-boxing-strength-program.png",{"type":810,"attrs":3001,"content":3002},{"level":812},[3003],{"text":3004,"type":797},"Here’s the Plan",{"type":793,"content":3006},[3007],{"text":3008,"type":797},"Mike’s boxing and strength program is challenging but extremely effective. If you’re ready to try this transformative fitness regimen, he’s here to guide you every step of the way. This is just a taste of what it’s going to look like:",{"type":810,"attrs":3010,"content":3011},{"level":1054},[3012],{"text":3013,"type":797},"Week 1 ",{"type":830,"content":3015},[3016,3022,3028,3034,3039],{"type":833,"content":3017},[3018],{"type":793,"content":3019},[3020],{"text":3021,"type":797},"Lower Body Strength",{"type":833,"content":3023},[3024],{"type":793,"content":3025},[3026],{"text":3027,"type":797},"8 Rounds of Boxing & 8 Minutes of Core",{"type":833,"content":3029},[3030],{"type":793,"content":3031},[3032],{"text":3033,"type":797},"Full Body Strength",{"type":833,"content":3035},[3036],{"type":793,"content":3037},[3038],{"text":3027,"type":797},{"type":833,"content":3040},[3041],{"type":793,"content":3042},[3043],{"text":3027,"type":797},{"type":810,"attrs":3045,"content":3046},{"level":1054},[3047],{"text":3048,"type":797},"Week 2",{"type":830,"content":3050},[3051,3056,3062,3067,3072],{"type":833,"content":3052},[3053],{"type":793,"content":3054},[3055],{"text":3027,"type":797},{"type":833,"content":3057},[3058],{"type":793,"content":3059},[3060],{"text":3061,"type":797},"Upper Body Strength",{"type":833,"content":3063},[3064],{"type":793,"content":3065},[3066],{"text":3027,"type":797},{"type":833,"content":3068},[3069],{"type":793,"content":3070},[3071],{"text":3033,"type":797},{"type":833,"content":3073},[3074],{"type":793,"content":3075},[3076],{"text":3027,"type":797},{"type":810,"attrs":3078,"content":3079},{"level":1054},[3080],{"text":3081,"type":797},"Week 3",{"type":830,"content":3083},[3084,3089,3094,3099,3104],{"type":833,"content":3085},[3086],{"type":793,"content":3087},[3088],{"text":3021,"type":797},{"type":833,"content":3090},[3091],{"type":793,"content":3092},[3093],{"text":3027,"type":797},{"type":833,"content":3095},[3096],{"type":793,"content":3097},[3098],{"text":3061,"type":797},{"type":833,"content":3100},[3101],{"type":793,"content":3102},[3103],{"text":3027,"type":797},{"type":833,"content":3105},[3106],{"type":793,"content":3107},[3108],{"text":3033,"type":797},{"type":810,"attrs":3110,"content":3111},{"level":1054},[3112],{"text":3113,"type":797},"Week 4",{"type":830,"content":3115},[3116,3121,3126,3131,3136],{"type":833,"content":3117},[3118],{"type":793,"content":3119},[3120],{"text":3021,"type":797},{"type":833,"content":3122},[3123],{"type":793,"content":3124},[3125],{"text":3027,"type":797},{"type":833,"content":3127},[3128],{"type":793,"content":3129},[3130],{"text":3061,"type":797},{"type":833,"content":3132},[3133],{"type":793,"content":3134},[3135],{"text":3027,"type":797},{"type":833,"content":3137},[3138],{"type":793,"content":3139},[3140],{"text":3033,"type":797},{"type":810,"attrs":3142,"content":3143},{"level":1054},[3144],{"text":3145,"type":797},"Week 5",{"type":830,"content":3147},[3148,3153,3158,3163,3168],{"type":833,"content":3149},[3150],{"type":793,"content":3151},[3152],{"text":3021,"type":797},{"type":833,"content":3154},[3155],{"type":793,"content":3156},[3157],{"text":3027,"type":797},{"type":833,"content":3159},[3160],{"type":793,"content":3161},[3162],{"text":3061,"type":797},{"type":833,"content":3164},[3165],{"type":793,"content":3166},[3167],{"text":3027,"type":797},{"type":833,"content":3169},[3170],{"type":793,"content":3171},[3172],{"text":3033,"type":797},{"type":810,"attrs":3174,"content":3175},{"level":812},[3176],{"text":3177,"type":797},"Get Strong Like a Fighter",{"type":793,"content":3179},[3180,3181,3185],{"text":898,"type":797},{"text":900,"type":797,"marks":3182},[3183],{"type":802,"attrs":3184},{"href":904,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":3186,"type":797}," 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.",{"type":793,"content":3188},[3189],{"text":3190,"type":797},"FightCamp members also get exclusive access to Mike Rashid’s strength & boxing program, designed to ramp up your fitness routine and deliver serious results. Even if you’ve never tried strength training before, Mike will help you break through any negative self-talk and show you how strength training can accelerate your progress whatever your goals may be.",{"type":793,"content":3192},[3193],{"text":3194,"type":797}," As Mike Tyson said - “FightCamp is the next level of training!”",{"type":793},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3197,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3202,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3198,"component":118,"meta_info":3199,"meta_title":7,"block_image":3200,"cover_image":3201,"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},[],[],"2022-10-31 00:00",{"_uid":3206,"title":3207,"plugin":43,"description":3208},"aa681884-4be9-42b1-aea2-96b1c30a5db3","Making of Mike Rashid Boxing + Strength Program | FightCamp","Pro boxer, powerlifter, entrepreneur, and mentor Mike Rashid is your new Strength Coach in FightCamp’s exclusive 5 week boxing & strength program.",{"id":3210,"alt":3211,"name":7,"focus":7,"title":3211,"filename":3212,"copyright":7,"fieldtype":50,"is_external_url":9},6259766,"FightCamp App Series - Mike Rashid Boxing & Strength Program","https://a.storyblok.com/f/115220/2400x990/bd251e2513/the-making-of-mike-rashid-s-5-week-boxing-strength-program.png",[],"the-making-of-mike-rashids-5-week-boxing-strength-program","blogs/the-making-of-mike-rashids-5-week-boxing-strength-program",-5320,[935],"c60f4f00-0d5a-4fbd-b8e1-0b037173873d","2022-10-29T03:31:43.770Z",[],{"name":3222,"created_at":3223,"published_at":3224,"updated_at":3225,"id":3226,"uuid":3227,"content":3228,"slug":3768,"full_slug":3769,"sort_by_date":48,"position":3770,"tag_list":3771,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":3772,"first_published_at":3224,"release_id":48,"lang":60,"path":939,"alternates":3773,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 5 Minute Dynamic Warm-Up","2022-07-08T18:17:43.591Z","2022-10-27T14:29:56.751Z","2022-10-27T14:29:56.782Z",161216542,"12338a51-de09-4a0e-a46e-5c3445b2b29b",{"_uid":3229,"faqs":3230,"title":3222,"topic":3267,"author":3282,"content":3287,"category":3750,"schedule":3758,"component":921,"meta_info":3759,"cover_image":3763,"description":3762,"contributors":3767},"4a7d995b-52cc-4daa-997c-08b81fb7d9a5",[3231,3235,3239,3243,3247,3251,3255,3259,3263],{"_uid":3232,"answer":3233,"question":3234,"component":738},"2f8e10ad-9d8b-4e2a-a4ea-0924cb195b64","One of the keys to long-term longevity with fitness involves taking care of your body. All too often we feel pressed on time and jump directly into our workouts to try and save time. In the end, this direct path usually leads to injury and setbacks, inevitably leading to lost time. The truth is, a good five minutes of warming up will properly prep your body for training.","Should you warm-up before a workout?",{"_uid":3236,"answer":3237,"question":3238,"component":738},"ccbbbcea-88bc-43e0-a323-9023e0f72070","-Similar to marching in place, the A-skip has you add a little bounce to your march as if you were to skip in place\n-Focus on controlled motion and raising the knee up above hip-height\n-Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted\n-Focus on breathing in through your nose and out through your mouth\n-Continue skipping for 30 seconds","How do you do A-Skips?",{"_uid":3240,"answer":3241,"question":3242,"component":738},"1c02025b-5c57-42ef-aa02-6f66ac776f92","-Start off in an athletic stance, feet shoulder-width apart\n-Begin to shuffle to your right for three shuffles\n-Pause and shuffle back to your left for three shuffles\n-Your chest should remain forward as you shuffle side to side\n-Do not cross your legs while shuffling\n-Continue shuffling for 30 seconds","How do you do Side Shuffles?",{"_uid":3244,"answer":3245,"question":3246,"component":738},"ac26dc08-fef2-476d-86b6-86304d16d65c","-Similar to the A-skip, high knees remove the slight bounce and have you repetitively perform the knee drives at a higher tempo\n-Focus on controlled motion and raising the knee up above hip-height\n-Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted\n-Focus on breathing in through your nose and out through your mouth\n-Continue high knees for 30 seconds","How do you do High Knees?",{"_uid":3248,"answer":3249,"question":3250,"component":738},"bc0c3c32-361c-4023-82ed-4414ab51c631","-This movement combines high knees with side shuffling\n-Perform three shuffles to your right, pause on one foot for a second, then perform three shuffles to your left\n-Focus on controlled movements and slow them down to master the pattern\n-Add tempo as movement is mastered\n-Continue shuffling for 30 seconds","How do you do High Knee Shuffles?",{"_uid":3252,"answer":3253,"question":3254,"component":738},"b0e3492f-b6be-48c6-9e35-f2c357441619","-Start off in an athletic stance with feet slightly wider than shoulder-width\n-Perform a bodyweight squat pausing at the bottom for a second\n-Return to an upright posture\n-Step your left leg towards your right leg\n-Legs should be touching each other\n-Raise your left knee to hip height pausing for a half-second\n-Swing your left knee out towards the side of your body before bringing it back down to the ground\n-Once on the ground, your feet should be forming a t-shape\n-Raise your left knee back up and out in a reverse motion you just performed, before letting it come back down towards your right leg\n-Return back to the starting squat stance position and perform the same leg opener for your right leg\n-Continue this movement pattern for 60 seconds","How do you do Squat + Gate Openers?",{"_uid":3256,"answer":3257,"question":3258,"component":738},"533d1295-a92e-4b3e-a99e-a37ac92c0f65","-Start off in an athletic stance\n-Perform a reverse lunge bringing your right leg back until your knee just kisses the ground\n-Hold this position\n-Twist your torso towards your left as far as you can pausing for a second\n-Twist back towards your midline\n-Step your right leg back forward to your starting stance\n-Switch leg lunges and twist in the opposite direction\n-Continue this movement pattern for 60 seconds","How do you do Reverse Lunge + Torso Twists?",{"_uid":3260,"answer":3261,"question":3262,"component":738},"7d8a0109-1605-44eb-ab2b-6ca57cb19189","-Start off in an athletic stance\n-Kick your right leg up as high as you can attempting to kick an imaginary opponent's head\n-Control your movement while kicking\n-Gather yourself and perform a left leg swing as high as you can\n-Slow and controlled kicks are the priority\n-Continue alternating leg swings for 30 seconds","How do you do Leg Swings?",{"_uid":3264,"answer":3265,"question":3266,"component":738},"8ab10f49-8c1d-442a-ac31-7e8b32a51229","-Start off in an athletic stance\n-Your torso should remain facing forward through the entire kick\n-Perform a left leg crescent kick by swinging your leg up and over an invisible chair in front of you in a counterclockwise motion\n-Gather yourself\n-Perform a right leg crescent kick by swinging your leg up and over in a clockwise direction\n-Continue alternating leg kicks for 30 seconds","How do you do Crescent Kicks?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3268,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3280,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3269,"component":39,"meta_info":3277,"block_image":3278,"cover_image":3279,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3270,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3275,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3271,"component":118,"meta_info":3272,"meta_title":7,"block_image":3273,"cover_image":3274,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":1700,"created_at":1701,"published_at":1702,"updated_at":1703,"id":1704,"uuid":1705,"content":3283,"slug":1715,"full_slug":1716,"sort_by_date":48,"position":113,"tag_list":3285,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":1718,"first_published_at":1719,"release_id":48,"lang":60,"path":48,"alternates":3286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1707,"_uid":1708,"name":1700,"photo":3284,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":1713,"social_link_linkedin":7,"social_link_instagram":1714,"social_link_pinterest":7},{"id":1710,"alt":1700,"name":1711,"focus":48,"title":1700,"filename":1712,"copyright":7,"fieldtype":50},[],[],{"type":790,"content":3288},[3289,3292,3301,3314,3319,3324,3358,3363,3403,3408,3439,3444,3477,3482,3494,3565,3570,3581,3630,3635,3646,3685,3690,3729,3734,3738,3742],{"type":793,"content":3290},[3291],{"text":3233,"type":797},{"type":793,"content":3293},[3294,3295,3299],{"text":2189,"type":797},{"text":1700,"type":797,"marks":3296},[3297],{"type":802,"attrs":3298},{"href":1515,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":3300,"type":797}," designed this quick dynamic warm-up to allow your body to fully warm up, avoid injury, and let you get the most out of your workout. Flo performs this routine before he does any kickboxing, jiu-jitsu, or boxing work.",{"type":873,"attrs":3302},{"id":3303,"body":3304},"7f7c5f3e-df80-43ec-a1dd-087e0a411edc",[3305],{"_uid":3306,"link":3307,"image":3309,"title":3313,"component":2208},"i-5b75e44e-e7d9-40d7-b3fc-7c3546ef1aa7",{"id":7,"url":3308,"linktype":13,"fieldtype":14,"cached_url":3308},"https://youtu.be/VoOCZ5BnaJg",{"id":3310,"alt":3311,"name":7,"focus":48,"title":3311,"filename":3312,"copyright":7,"fieldtype":50},5257505,"FightCamp - Do This Before Your Workout l 5 Minute Dynamic Warm Up","https://a.storyblok.com/f/115220/1244x700/e81c8ae19a/do-this-before-your-workout-5-minute-dynamic-warm-up.png","Do This Before Your Workout l 5 Minute Dynamic Warm Up",{"type":810,"attrs":3315,"content":3316},{"level":812},[3317],{"text":3318,"type":797},"Flo’s 5 Minute Dynamic Warm-up Routine",{"type":810,"attrs":3320,"content":3321},{"level":1054},[3322],{"text":3323,"type":797},"A-Skips (30 seconds)",{"type":830,"content":3325},[3326,3332,3338,3352],{"type":833,"content":3327},[3328],{"type":793,"content":3329},[3330],{"text":3331,"type":797},"Similar to marching in place, the A-skip has you add a little bounce to your march as if you were to skip in place",{"type":833,"content":3333},[3334],{"type":793,"content":3335},[3336],{"text":3337,"type":797},"Focus on controlled motion and raising the knee up above hip-height",{"type":833,"content":3339},[3340,3344],{"type":793,"content":3341},[3342],{"text":3343,"type":797},"Arms should be at 90 degrees swinging the opposite arm up as the opposite knee is lifted",{"type":830,"content":3345},[3346],{"type":833,"content":3347},[3348],{"type":793,"content":3349},[3350],{"text":3351,"type":797},"Focus on breathing in through your nose and out through your mouth",{"type":833,"content":3353},[3354],{"type":793,"content":3355},[3356],{"text":3357,"type":797},"Continue skipping for 30 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shoulder-width",{"type":833,"content":3503},[3504],{"type":793,"content":3505},[3506],{"text":3507,"type":797},"Perform a bodyweight squat pausing at the bottom for a second",{"type":833,"content":3509},[3510],{"type":793,"content":3511},[3512],{"text":2812,"type":797},{"type":833,"content":3514},[3515,3519],{"type":793,"content":3516},[3517],{"text":3518,"type":797},"Step your left leg towards your right leg",{"type":830,"content":3520},[3521],{"type":833,"content":3522},[3523],{"type":793,"content":3524},[3525],{"text":3526,"type":797},"Legs should be touching each other",{"type":833,"content":3528},[3529],{"type":793,"content":3530},[3531],{"text":3532,"type":797},"Raise your left knee to hip height pausing for a half-second",{"type":833,"content":3534},[3535,3539],{"type":793,"content":3536},[3537],{"text":3538,"type":797},"Swing your left knee out towards the side of your body before bringing it back down to the ground",{"type":830,"content":3540},[3541],{"type":833,"content":3542},[3543],{"type":793,"content":3544},[3545],{"text":3546,"type":797},"Once on the ground, your feet should be forming a t-shape",{"type":833,"content":3548},[3549],{"type":793,"content":3550},[3551],{"text":3552,"type":797},"Raise your left knee back up and out in a reverse motion you just performed, before letting it come back down towards your right leg",{"type":833,"content":3554},[3555],{"type":793,"content":3556},[3557],{"text":3558,"type":797},"Return back to the starting squat stance position and perform the same leg opener for your right leg",{"type":833,"content":3560},[3561],{"type":793,"content":3562},[3563],{"text":3564,"type":797},"Continue this movement pattern for 60 seconds",{"type":810,"attrs":3566,"content":3567},{"level":1054},[3568],{"text":3569,"type":797},"Reverse Lunge + Torso Twist (60 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kicking",{"type":833,"content":3666},[3667,3671],{"type":793,"content":3668},[3669],{"text":3670,"type":797},"Gather yourself and perform a left leg swing as high as you can",{"type":830,"content":3672},[3673],{"type":833,"content":3674},[3675],{"type":793,"content":3676},[3677],{"text":3678,"type":797},"Slow and controlled kicks are the priority",{"type":833,"content":3680},[3681],{"type":793,"content":3682},[3683],{"text":3684,"type":797},"Continue alternating leg swings for 30 seconds",{"type":810,"attrs":3686,"content":3687},{"level":1054},[3688],{"text":3689,"type":797},"Crescent Kicks (30 seconds)",{"type":830,"content":3691},[3692,3705,3711,3717,3723],{"type":833,"content":3693},[3694,3697],{"type":793,"content":3695},[3696],{"text":3588,"type":797},{"type":830,"content":3698},[3699],{"type":833,"content":3700},[3701],{"type":793,"content":3702},[3703],{"text":3704,"type":797},"Your torso should remain facing forward through the entire 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Avoid injuries and setbacks in just 5 minutes with this dynamic warm-up.",{"id":3764,"alt":3765,"name":7,"focus":48,"title":3765,"filename":3766,"copyright":7,"fieldtype":50},5257659,"FightCamp - Flo Master’s 5 Minute Dynamic Warm-Up ","https://a.storyblok.com/f/115220/2400x990/4cd7800b16/flo-masters-5-minute-dynamic-warm-up.png",[],"flo-masters-5-minute-dynamic-warm-up","blogs/flo-masters-5-minute-dynamic-warm-up",-5020,[935],"03dc00a2-de3b-4a49-8e02-547652f2141c",[],{"name":3775,"created_at":3776,"published_at":3777,"updated_at":3778,"id":3779,"uuid":3780,"content":3781,"slug":4155,"full_slug":4156,"sort_by_date":48,"position":4157,"tag_list":4158,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":4159,"first_published_at":3777,"release_id":48,"lang":60,"path":939,"alternates":4160,"default_full_slug":48,"translated_slugs":48},"Booty Builder Boxing Workout With a Resistance Band","2022-03-31T16:59:05.087Z","2022-10-03T20:37:41.846Z","2022-10-03T20:37:41.872Z",120494431,"0e06bb14-2675-47f3-90f6-3f59eab38a64",{"_uid":3782,"faqs":3783,"title":3775,"topic":3804,"author":3819,"content":3840,"category":4139,"schedule":4147,"component":921,"meta_info":4148,"cover_image":4151,"description":4150,"contributors":4154},"6f711663-c16a-4de5-a7b8-75f0e2b530dc",[3784,3788,3792,3796,3800],{"_uid":3785,"answer":3786,"question":3787,"component":738},"69cdfbd4-0576-4474-a800-87201e2f5868","Contrary to what one may think, punching power comes from the ground up. So if you want to hit harder, focus on building strong glutes. No gym? No squat rack? Not a problem. A resistance band is a lightweight and convenient substitute that you can do anytime and take anywhere. Follow these 4 moves to build a strong booty for boxing or any other combat sport.\n1. Squats\n2. Lateral Shuffles\n3. Side-Lying Clams\n4. Glute Bridges","How can I build my booty?",{"_uid":3789,"answer":3790,"question":3791,"component":738},"f12c3d6b-012a-4fe4-a407-efa9feab7663","- Place the resistance band around your thighs, just above your knees\n- Stand with your feet a bit wider than shoulder-width apart\n- Your spine should be neutral and your shoulders back\n- Lower yourself into a squat while keeping your chest and shoulders upright as you lower\n- Return to your starting position\n- Repeat 10 times","Squats (10 reps)",{"_uid":3793,"answer":3794,"question":3795,"component":738},"374040e8-c040-4336-aa5b-0a2ed3a6cf6d","- Place the resistance band around your thighs, just above your knees\n- Keep your feet wider than shoulder-width apart and lower yourself into a half squat position\n- Step out laterally to the side with your right leg\n- Repeat 10 times\n- Then repeat with the left leg for 10 more reps","Lateral Shuffles (10 reps each side)",{"_uid":3797,"answer":3798,"question":3799,"component":738},"67b0119a-fa91-4ff1-a20d-c3ddb0ad224a","- Place the resistance band around your thighs, just above your knees\n- Lay down on your side and prop yourself up onto your elbow\n- Bend your knees up towards your chest into a 45-degree angle\n- Keeping your ankles and feet pressed together, open your knees to create tension on the band and then return to starting position\n- Repeat 10 times\n- Switch sides and repeat for 10 more reps","Side-Lying Clams (10 reps each side)",{"_uid":3801,"answer":3802,"question":3803,"component":738},"c633379c-8cd2-482b-bf91-b577a55f8b76","- Place the resistance band around your thighs, just above your knees\n- Lay flat on your back and bend your knees, bringing your feet up towards your butt and keeping them flat on the floor\n- Drive through your heels to thrust your hips up towards the ceiling\n- Squeeze your glutes and tuck your belly button into your spine\n- Slowly return to your starting position and repeat 10 times","Glute Bridges (10 reps)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3805,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3817,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3818,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3806,"component":39,"meta_info":3814,"block_image":3815,"cover_image":3816,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3807,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3808,"component":118,"meta_info":3809,"meta_title":7,"block_image":3810,"cover_image":3811,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":884,"created_at":3820,"published_at":3821,"updated_at":3822,"id":3823,"uuid":3824,"content":3825,"slug":3834,"full_slug":3835,"sort_by_date":48,"position":133,"tag_list":3836,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":3837,"first_published_at":3838,"release_id":48,"lang":60,"path":48,"alternates":3839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"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":3826,"_uid":3827,"name":3828,"photo":3829,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":3832,"social_link_linkedin":7,"social_link_instagram":3833,"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":3830,"alt":3828,"name":7,"focus":48,"title":3828,"filename":3831,"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":790,"content":3841},[3842,3854,3859,3892,3897,3901,3913,3953,3957,3968,3998,4002,4013,4049,4053,4064,4095,4100,4126,4130],{"type":793,"content":3843},[3844,3846,3852],{"text":3845,"type":797},"Contrary to what one may think, punching power comes from the ground up. So if you want to hit harder, focus on building strong glutes. No gym? No squat rack? Not a problem. A ",{"text":3847,"type":797,"marks":3848},"resistance band",[3849],{"type":802,"attrs":3850},{"href":3851,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":3853,"type":797}," is a lightweight and convenient substitute that you can use anytime and take anywhere. Follow these 4 moves to build a strong booty for boxing or any other combat sport.",{"type":810,"attrs":3855,"content":3856},{"level":812},[3857],{"text":3858,"type":797},"4 Moves To Build Your Booty",{"type":3860,"attrs":3861,"content":3863},"ordered_list",{"order":3862},1,[3864,3874,3880,3886],{"type":833,"content":3865},[3866],{"type":793,"content":3867},[3868],{"text":3869,"type":797,"marks":3870},"Squats",[3871],{"type":802,"attrs":3872},{"href":3873,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-squats",{"type":833,"content":3875},[3876],{"type":793,"content":3877},[3878],{"text":3879,"type":797},"Lateral Shuffles",{"type":833,"content":3881},[3882],{"type":793,"content":3883},[3884],{"text":3885,"type":797},"Side-Lying Clams",{"type":833,"content":3887},[3888],{"type":793,"content":3889},[3890],{"text":3891,"type":797},"Glute 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knees",{"type":833,"content":3922},[3923,3927],{"type":793,"content":3924},[3925],{"text":3926,"type":797},"Stand with your feet a bit wider than shoulder-width apart",{"type":830,"content":3928},[3929],{"type":833,"content":3930},[3931],{"type":793,"content":3932},[3933],{"text":3934,"type":797},"Your spine should be neutral and your shoulders back",{"type":833,"content":3936},[3937],{"type":793,"content":3938},[3939],{"text":3940,"type":797},"Lower yourself into a squat while keeping your chest and shoulders upright as you lower",{"type":833,"content":3942},[3943],{"type":793,"content":3944},[3945],{"text":3946,"type":797},"Return to your starting position",{"type":833,"content":3948},[3949],{"type":793,"content":3950},[3951],{"text":3952,"type":797},"Repeat 10 times",{"type":810,"attrs":3954,"content":3955},{"level":1054},[3956],{"text":3795,"type":797},{"type":873,"attrs":3958},{"id":3903,"body":3959},[3960],{"url":3961,"_uid":3962,"image":3963,"component":1758,"copyright_details":3967},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-fe670488-5ecd-49be-8e43-0df2e0ac211c",{"id":3964,"alt":3965,"name":7,"focus":48,"title":3965,"filename":3966,"copyright":7,"fieldtype":50},5029922,"Lateral shuffles with a resistance band","https://a.storyblok.com/f/115220/1100x1100/02521d307c/lateral_shuffles_with_a_resistance_band.png",[],{"type":830,"content":3969},[3970,3975,3981,3987,3992],{"type":833,"content":3971},[3972],{"type":793,"content":3973},[3974],{"text":3920,"type":797},{"type":833,"content":3976},[3977],{"type":793,"content":3978},[3979],{"text":3980,"type":797},"Keep your feet wider than shoulder-width apart and lower yourself into a half squat position",{"type":833,"content":3982},[3983],{"type":793,"content":3984},[3985],{"text":3986,"type":797},"Step out laterally to the side with your right leg",{"type":833,"content":3988},[3989],{"type":793,"content":3990},[3991],{"text":3952,"type":797},{"type":833,"content":3993},[3994],{"type":793,"content":3995},[3996],{"text":3997,"type":797},"Then repeat with the left leg for 10 more reps",{"type":810,"attrs":3999,"content":4000},{"level":1054},[4001],{"text":3799,"type":797},{"type":873,"attrs":4003},{"id":3903,"body":4004},[4005],{"url":4006,"_uid":4007,"image":4008,"component":1758,"copyright_details":4012},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-b9c4d514-7f13-4be3-a4b5-77ec8fb4a3eb",{"id":4009,"alt":4010,"name":7,"focus":48,"title":4010,"filename":4011,"copyright":7,"fieldtype":50},5029990,"Side lying clams with a resistance band","https://a.storyblok.com/f/115220/1100x1100/81916d07ca/side-lying-clams-with-a-resistance-band.png",[],{"type":830,"content":4014},[4015,4020,4026,4032,4038,4043],{"type":833,"content":4016},[4017],{"type":793,"content":4018},[4019],{"text":3920,"type":797},{"type":833,"content":4021},[4022],{"type":793,"content":4023},[4024],{"text":4025,"type":797},"Lay down on your side and prop yourself up onto your elbow",{"type":833,"content":4027},[4028],{"type":793,"content":4029},[4030],{"text":4031,"type":797},"Bend your knees up towards your chest into a 45-degree angle",{"type":833,"content":4033},[4034],{"type":793,"content":4035},[4036],{"text":4037,"type":797},"Keeping your ankles and feet pressed together, open your knees to create tension on the band and then return to starting position",{"type":833,"content":4039},[4040],{"type":793,"content":4041},[4042],{"text":3952,"type":797},{"type":833,"content":4044},[4045],{"type":793,"content":4046},[4047],{"text":4048,"type":797},"Switch sides and repeat for 10 more reps",{"type":810,"attrs":4050,"content":4051},{"level":1054},[4052],{"text":3803,"type":797},{"type":873,"attrs":4054},{"id":3903,"body":4055},[4056],{"url":4057,"_uid":4058,"image":4059,"component":1758,"copyright_details":4063},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-89ae19c6-a7ee-467a-937e-d3318fd09ea0",{"id":4060,"alt":4061,"name":7,"focus":48,"title":4061,"filename":4062,"copyright":7,"fieldtype":50},5030033,"Glute bridges with a resistance band","https://a.storyblok.com/f/115220/1100x1100/14f469e2e7/glute_bridges_with_a_resistance_band.png",[],{"type":830,"content":4065},[4066,4071,4077,4083,4089],{"type":833,"content":4067},[4068],{"type":793,"content":4069},[4070],{"text":3920,"type":797},{"type":833,"content":4072},[4073],{"type":793,"content":4074},[4075],{"text":4076,"type":797},"Lay flat on your back and bend your knees, bringing your feet up towards your butt and keeping them flat on the floor",{"type":833,"content":4078},[4079],{"type":793,"content":4080},[4081],{"text":4082,"type":797},"Drive through your heels to thrust your hips up towards the ceiling",{"type":833,"content":4084},[4085],{"type":793,"content":4086},[4087],{"text":4088,"type":797},"Squeeze your glutes and tuck your belly button into your spine",{"type":833,"content":4090},[4091],{"type":793,"content":4092},[4093],{"text":4094,"type":797},"Slowly return to your starting position and repeat 10 times",{"type":810,"attrs":4096,"content":4097},{"level":812},[4098],{"text":4099,"type":797},"Get Shanie Smashed!",{"type":793,"content":4101},[4102,4104,4110,4112,4118,4120,4124],{"text":4103,"type":797},"I recommend doing these resistance band exercises 3-5 times a week or before each workout as a part of the activation phase of your ",{"text":4105,"type":797,"marks":4106},"dynamic warm-up",[4107],{"type":802,"attrs":4108},{"href":4109,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine",{"text":4111,"type":797},". These exercises can also be done on days that you're not going to hit the bag. As you get stronger you can increase ",{"text":4113,"type":797,"marks":4114},"sets, reps",[4115],{"type":802,"attrs":4116},{"href":4117,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/reps-and-sets-explained-boxing-strength-training",{"text":4119,"type":797},", resistance, and time under tension. Want more ideas on how to use resistance bands in your boxing training to build strength? Let me know in the ",{"text":1816,"type":797,"marks":4121},[4122],{"type":802,"attrs":4123},{"href":1820,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":4125,"type":797}," what your fitness goals are!",{"type":810,"attrs":4127,"content":4128},{"level":812},[4129],{"text":894,"type":797},{"type":793,"content":4131},[4132,4133,4137],{"text":898,"type":797},{"text":900,"type":797,"marks":4134},[4135],{"type":802,"attrs":4136},{"href":904,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":4138,"type":797}," 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":4140,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4145,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4146,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4141,"component":118,"meta_info":4142,"meta_title":7,"block_image":4143,"cover_image":4144,"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},[],[],"2022-10-04 00:00",{"_uid":4149,"title":3775,"plugin":43,"description":4150},"3f892dd4-f78e-445d-b360-ce202bc54893","Build up that booty with FightCamp Trainer Shanie Smash! Add a resistance band and these four (4) exercises to your boxing training and get your booty burning.",{"id":4152,"alt":3775,"name":7,"focus":48,"title":3775,"filename":4153,"copyright":7,"fieldtype":50},5029682,"https://a.storyblok.com/f/115220/2400x990/cb17ff6053/booty-builder-boxing-workout-with-a-resistance-band.png",[],"booty-builder-boxing-workout-with-a-resistance-band","blogs/booty-builder-boxing-workout-with-a-resistance-band",-4250,[935],"9c014e73-793f-4d63-a8af-5ff014590019",[],{"name":4162,"created_at":4163,"published_at":4164,"updated_at":4165,"id":4166,"uuid":4167,"content":4168,"slug":4651,"full_slug":4652,"sort_by_date":48,"position":4653,"tag_list":4654,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":4655,"first_published_at":4656,"release_id":48,"lang":60,"path":939,"alternates":4657,"default_full_slug":48,"translated_slugs":48},"My 30 Day Fitness Challenge With FightCamp","2022-07-08T17:01:20.759Z","2022-09-26T19:50:39.009Z","2022-09-26T19:50:39.050Z",161199594,"7c2650e3-04b7-4ed8-86e4-7683c7076735",{"_uid":4169,"faqs":4170,"title":4162,"topic":4183,"author":4198,"content":4218,"category":4634,"schedule":4642,"component":921,"meta_info":4643,"cover_image":4646,"description":4645,"contributors":4650},"c0490a98-55a3-4fca-b023-c63ebe21bcfd",[4171,4175,4179],{"_uid":4172,"answer":4173,"question":4174,"component":738},"c84b68b1-44dc-49b7-a2ae-d5fc7a4f55fb","YES! We put comedian and influencer Renny to the test, challenging him to 30 days of boxing with FightCamp. Over the course of the month, he trained as a true fighter, following a disciplined routine that included proper nutrition and boxing, strength training, and conditioning workouts at home and while on the road.","Can you train for 30 days even while on the road?",{"_uid":4176,"answer":4177,"question":4178,"component":738},"9587712e-5919-4d18-8207-8fb8d655f26a","Lorenzo Cromwell or Renny, as he likes to call himself, is a comedian, actor, singer, and dancer with roles on shows like Wild 'N Out. Just scroll through his Instagram and you can find content from skits and dances to the occasional workout video, Renny does it all. You won't catch him dying from boredom anytime soon.\n\nThroughout his 30-day boxing training, he put FightCamp through the paces as he had to be on the road traveling. “Thankfully the FightCamp app does not only have workouts that include the bag but also workouts with no equipment needed.” This allowed him to put the work in even while having a packed schedule like his own.","Who is Renny?",{"_uid":4180,"answer":4181,"question":4182,"component":738},"91e1ab05-bf5b-42fb-92d0-5ecbadf9dbf9","“There definitely was some transformation for me during these last few weeks. I noticed that I got a lot more toned. I also developed this love for calisthenic workouts, which only involves my body weight. It’s interesting because I have been having this craving to box because of how easy it is to burn calories while I do it.”\n\n“I would say that training like a boxer improves my life because it involves calculated discipline on the defense, and on the offense. I feel like that same mentality and mindset can be applied to things outside of boxing, at the same time that challenge us as everyday human beings.”\n\nShould someone get FightCamp?\n\n“YES! My name is Renny and I approve this message. Get with the FightCamp family and you won’t regret it!”","What was Renny's opinion of FightCamp?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":4184,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":4196,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":4197,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":4185,"component":39,"meta_info":4193,"block_image":4194,"cover_image":4195,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4186,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4191,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4187,"component":118,"meta_info":4188,"meta_title":7,"block_image":4189,"cover_image":4190,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":4199,"created_at":4200,"published_at":4201,"updated_at":4202,"id":4203,"uuid":4204,"content":4205,"slug":4212,"full_slug":4213,"sort_by_date":48,"position":419,"tag_list":4214,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":4215,"first_published_at":4216,"release_id":48,"lang":60,"path":48,"alternates":4217,"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":4206,"_uid":4207,"name":4199,"photo":4208,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":4211,"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":4209,"alt":4199,"name":4199,"focus":48,"title":4199,"filename":4210,"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":790,"content":4219},[4220,4239,4243,4256,4261,4273,4285,4297,4302,4306,4316,4321,4343,4348,4376,4381,4403,4408,4430,4435,4457,4467,4472,4500,4505,4552,4557,4579,4589,4594,4605,4609,4613,4622,4626],{"type":793,"content":4221},[4222,4224,4230,4232,4237],{"text":4223,"type":797},"We put comedian and influencer Renny to the test, challenging him to ",{"text":4225,"type":797,"marks":4226},"30 days of boxing",[4227],{"type":802,"attrs":4228},{"href":4229,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-workout-results-in-30-days-with-boxing",{"text":4231,"type":797}," with FightCamp. Over the course of the month, he trained as a true fighter, following a disciplined routine that included proper ",{"text":425,"type":797,"marks":4233},[4234],{"type":802,"attrs":4235},{"href":4236,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",{"text":4238,"type":797}," and boxing, strength training, and conditioning workouts at home and while on the road. ",{"type":793,"content":4240},[4241],{"text":4242,"type":797},"We’re breaking down his fitness journey and why he calls FightCamp, \"calculated discipline.\"",{"type":873,"attrs":4244},{"id":4245,"body":4246},"b3c71cf5-da70-447c-90f6-e2df8c2fa77e",[4247],{"_uid":4248,"link":4249,"image":4251,"title":4255,"component":2208},"i-2e45159b-0aba-4e50-a910-bc8fc0884c15",{"id":7,"url":4250,"linktype":13,"fieldtype":14,"cached_url":4250},"https://youtu.be/tItVJ6D23Cc",{"id":4252,"alt":4253,"name":7,"focus":48,"title":4253,"filename":4254,"copyright":7,"fieldtype":50},5257200,"FightCamp - I Tried Boxing For 30 Days l Is It Really Worth It?","https://a.storyblok.com/f/115220/1244x700/c77f41f806/i-tried-boxing-for-30-days-is-it-really-worth-it.png","I Tried Boxing For 30 Days l Is It Really Worth It?",{"type":810,"attrs":4257,"content":4258},{"level":812},[4259],{"text":4260,"type":797},"Meet Renny",{"type":793,"content":4262},[4263,4265,4271],{"text":4264,"type":797},"Lorenzo Cromwell or Renny, as he likes to call himself, is a comedian, actor, singer, and dancer with roles on shows like Wild 'N Out. Just scroll through his ",{"text":4266,"type":797,"marks":4267},"Instagram",[4268],{"type":802,"attrs":4269},{"href":4270,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.instagram.com/renny/",{"text":4272,"type":797}," and you can find content from skits and dances to the occasional workout video, Renny does it all. You won't catch him dying from boredom anytime soon. ",{"type":873,"attrs":4274},{"id":4275,"body":4276},"df957c2d-5c61-40be-bd46-88fa1e674d8a",[4277],{"url":4278,"_uid":4279,"image":4280,"component":1758,"copyright_details":4284},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-d5015d7d-c8c9-4eca-84ea-ecc7c57417f1",{"id":4281,"alt":4282,"name":7,"focus":48,"title":4282,"filename":4283,"copyright":7,"fieldtype":50},5257480,"FightCamp - Renny's 30 Day Workout Challenge","https://a.storyblok.com/f/115220/1100x1100/74a419ec38/renny.png",[],{"type":793,"content":4286},[4287,4289,4295],{"text":4288,"type":797},"Throughout his 30-day boxing training, he put FightCamp through the paces as he had to be on the road traveling. “Thankfully the ",{"text":4290,"type":797,"marks":4291},"FightCamp app",[4292],{"type":802,"attrs":4293},{"href":4294,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":4296,"type":797}," does not only have workouts that include the bag but also workouts with no equipment needed.” This allowed him to put the work in even while having a packed schedule like his own. ",{"type":810,"attrs":4298,"content":4299},{"level":812},[4300],{"text":4301,"type":797},"Renny’s 30-Day Challenge",{"type":793,"content":4303},[4304],{"text":4305,"type":797},"Here is a little overview of how it went for him throughout his month-long challenge using FightCamp.",{"type":873,"attrs":4307},{"id":4275,"body":4308},[4309],{"url":4310,"_uid":4311,"image":4312,"component":1758,"copyright_details":4315},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-f187a7b3-773f-4ba3-a294-346b68a0b0c9",{"id":4313,"alt":4282,"name":7,"focus":48,"title":4282,"filename":4314,"copyright":7,"fieldtype":50},5257484,"https://a.storyblok.com/f/115220/1100x1100/c8fe58e23f/day-1-of-30-day-challenge.png",[],{"type":810,"attrs":4317,"content":4318},{"level":1054},[4319],{"text":4320,"type":797},"Day 1",{"type":830,"content":4322},[4323,4329],{"type":833,"content":4324},[4325],{"type":793,"content":4326},[4327],{"text":4328,"type":797},"Started off with a 4-round power punch workout",{"type":833,"content":4330},[4331,4335],{"type":793,"content":4332},[4333],{"text":4334,"type":797},"Featured a lot of jabs and hook combinations",{"type":830,"content":4336},[4337],{"type":833,"content":4338},[4339],{"type":793,"content":4340},[4341],{"text":4342,"type":797},"Sound Bites: “4 rounds are done, first workout, I can tell this is going to be crazy!”",{"type":810,"attrs":4344,"content":4345},{"level":1054},[4346],{"text":4347,"type":797},"Day 2",{"type":830,"content":4349},[4350,4356,4362],{"type":833,"content":4351},[4352],{"type":793,"content":4353},[4354],{"text":4355,"type":797},"Day 2 already had Renny away from his FightCamp bag ",{"type":833,"content":4357},[4358],{"type":793,"content":4359},[4360],{"text":4361,"type":797},"Renny decided to choose the, 4 rounds upper body workout, no equipment needed",{"type":833,"content":4363},[4364,4368],{"type":793,"content":4365},[4366],{"text":4367,"type":797},"The workout featured upper body exercises, punching, and core work",{"type":830,"content":4369},[4370],{"type":833,"content":4371},[4372],{"type":793,"content":4373},[4374],{"text":4375,"type":797},"Sound Bites: “Dang! That kicked my butt”",{"type":810,"attrs":4377,"content":4378},{"level":1054},[4379],{"text":4380,"type":797},"Day 5",{"type":830,"content":4382},[4383,4389],{"type":833,"content":4384},[4385],{"type":793,"content":4386},[4387],{"text":4388,"type":797},"Day 5 Renny chose a lower body workout, no equipment needed",{"type":833,"content":4390},[4391,4395],{"type":793,"content":4392},[4393],{"text":4394,"type":797},"The lower body circuit featured a lot of squats, crunches, lunges, and punching",{"type":830,"content":4396},[4397],{"type":833,"content":4398},[4399],{"type":793,"content":4400},[4401],{"text":4402,"type":797},"Sound Bites: “Another one in the bag, I’m not as sore as I was on the first day. We gonna keep climbing, let's go!”",{"type":810,"attrs":4404,"content":4405},{"level":1054},[4406],{"text":4407,"type":797},"Day 7",{"type":830,"content":4409},[4410,4416],{"type":833,"content":4411},[4412],{"type":793,"content":4413},[4414],{"text":4415,"type":797},"Earlier on day 7, Renny had another group workout but decided to get some “overtime” exercise in",{"type":833,"content":4417},[4418,4422],{"type":793,"content":4419},[4420],{"text":4421,"type":797},"Back home, he chose a bag lower body workout",{"type":830,"content":4423},[4424],{"type":833,"content":4425},[4426],{"type":793,"content":4427},[4428],{"text":4429,"type":797},"Sound Bites: “Ya boy did the trackers this time. Look at the number…I’m gonna try and beat that though. I’m loving the instructors too, they’re really dope. Lego!”",{"type":810,"attrs":4431,"content":4432},{"level":1054},[4433],{"text":4434,"type":797},"Day 10",{"type":830,"content":4436},[4437,4443],{"type":833,"content":4438},[4439],{"type":793,"content":4440},[4441],{"text":4442,"type":797},"Back on the road, traveling doing shows, Renny got a kickboxing workout in, in his hotel room",{"type":833,"content":4444},[4445,4449],{"type":793,"content":4446},[4447],{"text":4448,"type":797},"He chose a no equipment, lower kickboxing circuit featuring squats, lunges, punches, kicks, and knees",{"type":830,"content":4450},[4451],{"type":833,"content":4452},[4453],{"type":793,"content":4454},[4455],{"text":4456,"type":797},"Sound Bites: “As the days go by I feel like I’m getting more precise and accurate with my boxer pose, my hooks, uppercuts, slips, blocks…and I’m burning lots of calories along the way.”",{"type":873,"attrs":4458},{"id":4275,"body":4459},[4460],{"url":4461,"_uid":4462,"image":4463,"component":1758,"copyright_details":4466},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-4573ec50-fca4-4216-8eb6-66ee5a23c34d",{"id":4464,"alt":4282,"name":7,"focus":48,"title":4282,"filename":4465,"copyright":7,"fieldtype":50},5257487,"https://a.storyblok.com/f/115220/1100x1100/1848919353/on_the_road_workout.png",[],{"type":810,"attrs":4468,"content":4469},{"level":1054},[4470],{"text":4471,"type":797},"Day 12",{"type":830,"content":4473},[4474,4480,4486],{"type":833,"content":4475},[4476],{"type":793,"content":4477},[4478],{"text":4479,"type":797},"Workout selection was the core build-up - adding 2 additional rounds from the usual 4",{"type":833,"content":4481},[4482],{"type":793,"content":4483},[4484],{"text":4485,"type":797},"The workout featured a lot of squats, lunge-and-punch combinations, sit-ups, and jumping jacks",{"type":833,"content":4487},[4488,4492],{"type":793,"content":4489},[4490],{"text":4491,"type":797},"The workout was a 2-thumbs up from Renny",{"type":830,"content":4493},[4494],{"type":833,"content":4495},[4496],{"type":793,"content":4497},[4498],{"text":4499,"type":797},"Sound Bites: “One thing I love about the trackers is that it adds this competitive spirit where I just wanna top the last amount of punches that I had in my last workout. It’s really motivating!”",{"type":810,"attrs":4501,"content":4502},{"level":1054},[4503],{"text":4504,"type":797},"Days 13 - 29",{"type":830,"content":4506},[4507,4513],{"type":833,"content":4508},[4509],{"type":793,"content":4510},[4511],{"text":4512,"type":797},"Renny put in the work",{"type":833,"content":4514},[4515,4519],{"type":793,"content":4516},[4517],{"text":4518,"type":797},"He was able to use the app for his time while home, during which he could pair his workouts with the bag, as well as on the road with no equipment needed",{"type":830,"content":4520},[4521],{"type":833,"content":4522},[4523,4527],{"type":793,"content":4524},[4525],{"text":4526,"type":797},"Sound Bites: “I actually enjoy the trainers!” Here are his top two",{"type":830,"content":4528},[4529,4540],{"type":833,"content":4530},[4531],{"type":793,"content":4532},[4533,4538],{"text":4534,"type":797,"marks":4535},"Flow Master",[4536],{"type":802,"attrs":4537},{"href":1515,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":4539,"type":797}," - “He’s pretty funny and jokes can definitely get me through a workout”",{"type":833,"content":4541},[4542],{"type":793,"content":4543},[4544,4550],{"text":4545,"type":797,"marks":4546},"Coach PJ",[4547],{"type":802,"attrs":4548},{"href":4549,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":4551,"type":797}," - “He helps push that last bit of effort out of me. He is one of the more aggressive (in a good way) coaches in my opinion.”",{"type":810,"attrs":4553,"content":4554},{"level":1054},[4555],{"text":4556,"type":797},"Day 30 - Final Day",{"type":830,"content":4558},[4559,4565],{"type":833,"content":4560},[4561],{"type":793,"content":4562},[4563],{"text":4564,"type":797},"Renny decided to wrap up his 30-day challenge by choosing a 6-round full-body workout",{"type":833,"content":4566},[4567,4571],{"type":793,"content":4568},[4569],{"text":4570,"type":797},"The full-body circuit had everything including upper body, combo punches, planks, punch combinations, lunges and punches, sit-ups, squats, and superman full-body hold",{"type":830,"content":4572},[4573],{"type":833,"content":4574},[4575],{"type":793,"content":4576},[4577],{"text":4578,"type":797},"Sound Bites: “Cut! Last day completed, shoutout to this FightCamp family, shoutout to this bag that will be staying in the same spot, even after the challenge. Shoutout to the trainers, and I’m ready for the next 30, thank you!”",{"type":873,"attrs":4580},{"id":4275,"body":4581},[4582],{"url":4583,"_uid":4584,"image":4585,"component":1758,"copyright_details":4588},{"id":7,"url":7,"linktype":1752,"fieldtype":14,"cached_url":7},"i-925150d9-c552-43b9-8703-06a66857963f",{"id":4586,"alt":4282,"name":7,"focus":48,"title":4282,"filename":4587,"copyright":7,"fieldtype":50},5257490,"https://a.storyblok.com/f/115220/1100x1100/ab8071333d/day-30-of-30-day-challenge.png",[],{"type":810,"attrs":4590,"content":4591},{"level":812},[4592],{"text":4593,"type":797},"In Renny’s Opinion",{"type":793,"content":4595},[4596,4598,4603],{"text":4597,"type":797},"“There definitely was some transformation for me during these last few weeks. I noticed that I got a lot more toned. I also developed this love for calisthenic workouts, which only involves my body weight. It’s interesting because I have been having this craving to box because of how easy it is to ",{"text":4599,"type":797,"marks":4600},"burn calories",[4601],{"type":802,"attrs":4602},{"href":1991,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":4604,"type":797}," while I do it.”",{"type":793,"content":4606},[4607],{"text":4608,"type":797},"“I would say that training like a boxer improves my life because it involves calculated discipline on the defense, and on the offense. I feel like that same mentality and mindset can be applied to things outside of boxing, at the same time that challenge us as everyday human beings.”",{"type":793,"content":4610},[4611],{"text":4612,"type":797},"Should someone get FightCamp?",{"type":873,"attrs":4614},{"id":4615,"body":4616},"243c5446-b638-4b30-82bd-985a5a2c0b33",[4617],{"_uid":4618,"text":4619,"image":4620,"author":4621,"component":885},"i-0365504b-ec1b-49a1-bf39-fa8cae00c284","YES! My name is Renny and I approve this message. Get with the FightCamp family and you won’t regret it!",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Renny",{"type":810,"attrs":4623,"content":4624},{"level":812},[4625],{"text":894,"type":797},{"type":793,"content":4627},[4628,4629,4633],{"text":898,"type":797},{"text":900,"type":797,"marks":4630},[4631],{"type":802,"attrs":4632},{"href":904,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":2871,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4635,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4636,"component":118,"meta_info":4637,"meta_title":7,"block_image":4638,"cover_image":4639,"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},[],[],"2022-09-06 00:00",{"_uid":4644,"title":4162,"plugin":43,"description":4645},"a64ae8b5-51d2-4cf0-964e-7dd3e6b53d56","We’re breaking down comedian Renny’s 30 day boxing fitness journey, at home and on the road. See why he calls FightCamp “calculated discipline\".",{"id":4647,"alt":4648,"name":7,"focus":48,"title":4648,"filename":4649,"copyright":7,"fieldtype":50},5257145,"Renny | My 30 Day Fitness Challenge With FightCamp","https://a.storyblok.com/f/115220/2400x990/8d868b251d/renny-my-30-day-fitness-challenge-with-fightcamp.png",[],"my-30-day-fitness-challenge-with-fightcamp","blogs/my-30-day-fitness-challenge-with-fightcamp",-5010,[935],"eb7f7908-6532-4fd9-a716-d8589755553f","2022-09-06T02:00:00.000Z",[],{"name":4659,"created_at":4660,"published_at":4661,"updated_at":4662,"id":4663,"uuid":4664,"content":4665,"slug":4936,"full_slug":4937,"sort_by_date":48,"position":4938,"tag_list":4939,"is_startpage":9,"parent_id":936,"meta_data":48,"group_id":4940,"first_published_at":4941,"release_id":48,"lang":60,"path":939,"alternates":4942,"default_full_slug":48,"translated_slugs":48},"Boxer Delante “Tiger” Johnson's 3 Heavy Bag Training Drills","2022-08-19T18:27:57.572Z","2022-09-26T19:50:35.727Z","2022-09-26T19:50:35.763Z",178084204,"54ed56d5-a3ad-44ff-bfaf-f75849937777",{"_uid":4666,"faqs":4667,"title":4659,"topic":4676,"author":4691,"content":4696,"category":4918,"schedule":4926,"component":921,"meta_info":4927,"cover_image":4931,"description":4930,"contributors":4935},"1dd80b96-b8ca-4aec-a653-2e29dfb3af09",[4668,4672],{"_uid":4669,"answer":4670,"question":4671,"component":738},"5f510b1b-ca57-483c-9ec8-c7ef3e768dbe","When it comes to fight training, there is no other basic staple quite like the use of a heavy bag. Heavy bag boxing and kickboxing training can be utilized for everything from improving punching power to quickness and explosiveness, to mastering the basics of punching and moving around a target. There are hundreds of thousands of drills that can be implemented through the use of the heavy bag, so we went to the pros from some of the best of the best, available out there today.","How do you train like a pro boxer?",{"_uid":4673,"answer":4674,"question":4675,"component":738},"630ae8f2-ddab-45b3-a8dc-7ec3a1aa8b28","Drill 1:  Three Minute Round(s)\n\n-Burnout Punch Combo: 1 - 2 x 30 seconds\n-Burpees x 30 seconds\n-Start the drill by performing 1, 2 punch combos as fast as you can for 30 seconds\n-Immediately start performing burpees for a consecutive 30 seconds\n-Continue this pattern for a full three minutes\n\nDrill 2:  Three Minute Round(s)\n-Short range power coast x 30 seconds\n-Box + Move x 30 seconds\n-Start the drill by performing power punches, focusing on a “deep sit” boxers stance, for 30 seconds\n-Immediately start performing various punches/slips, making sure to move around the bag after each combo thrown, for a consecutive 30 seconds\n-Focus on controlling your breathing\n-Continue this pattern for a full three minutes\n\nDrill 3:  Three Minute Round(s)\n-Burnout x 30 seconds\n-Box + Move x 30 seconds\n-Start the drill by performing various punch combos alternating between fast and power punching\n-Continue to mix up combinations for 30 seconds\n-Immediately start performing various punches/slips, making sure to move around the bag after each combo thrown, for a consecutive 30 seconds\n-Focus on controlling your breathing\n-Continue this pattern for a full three minutes\n\nPro tip: As your endurance improves, begin adding multiple rounds for each drill while performing this circuit.","What are heavy bag drills to train with?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":4677,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":4689,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":4690,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":4678,"component":39,"meta_info":4686,"block_image":4687,"cover_image":4688,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4679,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4684,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4680,"component":118,"meta_info":4681,"meta_title":7,"block_image":4682,"cover_image":4683,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":4199,"created_at":4200,"published_at":4201,"updated_at":4202,"id":4203,"uuid":4204,"content":4692,"slug":4212,"full_slug":4213,"sort_by_date":48,"position":419,"tag_list":4694,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":4215,"first_published_at":4216,"release_id":48,"lang":60,"path":48,"alternates":4695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":4206,"_uid":4207,"name":4199,"photo":4693,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":4211,"social_link_instagram":7,"social_link_pinterest":7},{"id":4209,"alt":4199,"name":4199,"focus":48,"title":4199,"filename":4210,"copyright":7,"fieldtype":50},[],[],{"type":790,"content":4697},[4698,4703,4723,4735,4747,4752,4756,4768,4773,4805,4810,4847,4852,4892,4896,4901,4905,4909],{"type":810,"attrs":4699,"content":4700},{"level":812},[4701],{"text":4702,"type":797},"Training Like a Pro Boxer",{"type":793,"content":4704},[4705,4707,4713,4715,4721],{"text":4706,"type":797},"When it comes to ",{"text":4708,"type":797,"marks":4709},"fight training",[4710],{"type":802,"attrs":4711},{"href":4712,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/prenice-brewer-strength-conditioning-exercises-for-boxing",{"text":4714,"type":797},", there is no other basic staple quite like the use of a ",{"text":4716,"type":797,"marks":4717},"heavy bag",[4718],{"type":802,"attrs":4719},{"href":4720,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":4722,"type":797},". Heavy bag boxing and kickboxing training can be utilized for everything from improving punching power to quickness and explosiveness, to mastering the basics of punching and moving around a target. There are hundreds of thousands of drills that can be implemented through the use of the heavy bag, so we went to the pros from some of the best of the best, available out there today.",{"type":793,"content":4724},[4725,4727,4733],{"text":4726,"type":797},"FightCamp was fortunate enough to be able to partner with ",{"text":4728,"type":797,"marks":4729},"Delante “Tiger” Johnson",[4730],{"type":802,"attrs":4731},{"href":4732,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-training-with-pro-boxer-delante-tiger-johnson/",{"text":4734,"type":797},", a former Olympian and undefeated professional boxer signed to Top Rank, to walk Rocky Harris through some of Tiger’s top three heavy bag boxing drills.",{"type":873,"attrs":4736},{"id":4737,"body":4738},"4e366f99-ce44-499b-97d5-f9456cfa67c1",[4739],{"_uid":4740,"link":4741,"image":4743,"title":4745,"component":2208},"i-b068e389-7843-4a74-a2a4-870581b3a715",{"id":7,"url":4742,"linktype":13,"fieldtype":14,"cached_url":4742},"https://youtu.be/_WNqPZwzYaw ",{"id":4744,"alt":4745,"name":7,"focus":7,"title":4745,"filename":4746,"copyright":7,"fieldtype":50,"is_external_url":9},5610750,"FightCamp - 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2 x 30 seconds",{"type":833,"content":4782},[4783],{"type":793,"content":4784},[4785],{"text":4786,"type":797},"Burpees x 30 seconds",{"type":833,"content":4788},[4789],{"type":793,"content":4790},[4791],{"text":4792,"type":797},"Start the drill by performing 1, 2 punch combos as fast as you can for 30 seconds",{"type":833,"content":4794},[4795],{"type":793,"content":4796},[4797],{"text":4798,"type":797},"Immediately start performing burpees for a consecutive 30 seconds",{"type":833,"content":4800},[4801],{"type":793,"content":4802},[4803],{"text":4804,"type":797},"Continue this pattern for a full three minutes",{"type":810,"attrs":4806,"content":4807},{"level":1054},[4808],{"text":4809,"type":797},"Drill 2:  Three Minute Round(s)",{"type":830,"content":4811},[4812,4818,4824,4830,4836,4842],{"type":833,"content":4813},[4814],{"type":793,"content":4815},[4816],{"text":4817,"type":797},"Short range power coast x 30 seconds",{"type":833,"content":4819},[4820],{"type":793,"content":4821},[4822],{"text":4823,"type":797},"Box + Move x 30 seconds",{"type":833,"content":4825},[4826],{"type":793,"content":4827},[4828],{"text":4829,"type":797},"Start the drill by performing power punches, focusing on a “deep sit” boxers stance, for 30 seconds",{"type":833,"content":4831},[4832],{"type":793,"content":4833},[4834],{"text":4835,"type":797},"Immediately start performing various punches/slips, making sure to move around the bag after each combo thrown, for a consecutive 30 seconds",{"type":833,"content":4837},[4838],{"type":793,"content":4839},[4840],{"text":4841,"type":797},"Focus on controlling your breathing",{"type":833,"content":4843},[4844],{"type":793,"content":4845},[4846],{"text":4804,"type":797},{"type":810,"attrs":4848,"content":4849},{"level":1054},[4850],{"text":4851,"type":797},"Drill 3:  Three Minute Round(s)",{"type":830,"content":4853},[4854,4860,4865,4871,4877,4882,4887],{"type":833,"content":4855},[4856],{"type":793,"content":4857},[4858],{"text":4859,"type":797},"Burnout x 30 seconds",{"type":833,"content":4861},[4862],{"type":793,"content":4863},[4864],{"text":4823,"type":797},{"type":833,"content":4866},[4867],{"type":793,"content":4868},[4869],{"text":4870,"type":797},"Start the drill by performing various punch combos alternating between fast and power punching",{"type":833,"content":4872},[4873],{"type":793,"content":4874},[4875],{"text":4876,"type":797},"Continue to mix up combinations for 30 seconds",{"type":833,"content":4878},[4879],{"type":793,"content":4880},[4881],{"text":4835,"type":797},{"type":833,"content":4883},[4884],{"type":793,"content":4885},[4886],{"text":4841,"type":797},{"type":833,"content":4888},[4889],{"type":793,"content":4890},[4891],{"text":4804,"type":797},{"type":793,"content":4893},[4894],{"text":4895,"type":797},"Pro tip: As your endurance improves, begin adding multiple rounds for each drill while performing this circuit.",{"type":810,"attrs":4897,"content":4898},{"level":812},[4899],{"text":4900,"type":797},"Heavy Bag Skill Honing",{"type":793,"content":4902},[4903],{"text":4904,"type":797},"The heavy bag is one of the best tools when it comes to fight training with its ability to improve so many different areas of a fighter's skill. These three heavy bag drills are some of Tiger Johnson's favorites and have helped shape him into the fighter that he is today. ",{"type":810,"attrs":4906,"content":4907},{"level":812},[4908],{"text":894,"type":797},{"type":793,"content":4910},[4911,4912,4916],{"text":898,"type":797},{"text":900,"type":797,"marks":4913},[4914],{"type":802,"attrs":4915},{"href":904,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":4917,"type":797}," 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":4919,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4924,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4920,"component":118,"meta_info":4921,"meta_title":7,"block_image":4922,"cover_image":4923,"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},[],[],"2022-08-25 00:00",{"_uid":4928,"title":4929,"plugin":43,"description":4930},"db818d9c-a4fb-456c-8c2d-592d5052b34e","Delante “Tiger” Johnson’s 3 Heavy Bag Drills | FightCamp","See what it’s like to train like an Olympic athlete with Delante “Tiger” Johnson. FightCamp got an inside look at this pro boxer’s favorite heavy bag drills.",{"id":4932,"alt":4933,"name":7,"focus":7,"title":4933,"filename":4934,"copyright":7,"fieldtype":50,"is_external_url":9},5610777,"FightCamp - Boxer Delante Tiger Johnson's 3 Heavy Bag Training Drills","https://a.storyblok.com/f/115220/2400x990/bf291abc84/boxer-delante-tiger-johnsons-3-heavy-bag-training-drills.png",[],"boxer-delante-tiger-johnsons-3-heavy-bag-training-drills","blogs/boxer-delante-tiger-johnsons-3-heavy-bag-training-drills",-5180,[935],"cf5dd836-5a9a-4e76-9b89-781b56b1d496","2022-08-25T02:00:00.000Z",[],["Reactive",4944],{"name":4945,"created_at":4946,"published_at":4947,"updated_at":4948,"id":4949,"uuid":4950,"content":4951,"slug":4945,"full_slug":4984,"sort_by_date":48,"position":55,"tag_list":4985,"is_startpage":9,"parent_id":4986,"meta_data":48,"group_id":4987,"first_published_at":4988,"release_id":48,"lang":60,"path":4989,"alternates":4990,"default_full_slug":48,"translated_slugs":48},"topic-hub","2021-10-01T19:39:48.876Z","2021-12-08T00:45:02.764Z","2021-12-08T00:45:02.792Z",75402160,"9599619a-d422-4a03-9bcf-14f26f932235",{"_uid":4952,"component":4953,"meta_info":4954,"custom_content_list":4958},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":4955,"title":4956,"plugin":43,"description":4957},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[4959,4964,4969,4974],{"_uid":4960,"label":4961,"value":4962,"dev_id":4963,"component":797},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":4965,"label":4966,"value":4967,"dev_id":4968,"component":797},"3d23b024-cf35-4e19-be87-0838f927fdc9","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","hub.topic.email.description",{"_uid":4970,"label":4971,"value":4972,"dev_id":4973,"component":797},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":4975,"link":4976,"image":4977,"label":4981,"dev_id":4982,"component":4983},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":4978,"alt":4979,"name":7,"focus":48,"title":4979,"filename":4980,"copyright":7,"fieldtype":50},3337732,"Explore FightCamp Packages - Punching Bag","https://a.storyblok.com/f/115220/600x500/e2f8a30792/20211118_fc_blog_ads_600x500.png","Small Ad","hub.topic.ad.small_1","image","pages/topic-hub",[],75402157,"29eecad4-058f-4f4a-9f16-5d2598d9aadd","2021-11-10T18:41:46.807Z","t/boxing",[],1785892804990]