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One of the most common resolutions is to get in shape, but dedicating yourself to a New Year’s workout regimen can be difficult when you don’t know where to start.\n\nSome of the most commonly asked questions are:\n\nHow can I start working out at home?\n\nHow can I start a workout routine?\n\nWe believe the best way to workout and get into shape is to start boxing. As a beginner, you don’t need any equipment to learn--just your hands and an open space to practice.\n\nFiguring out how to start working out at home can be difficult, but here is a great at-home boxing workout you can do to kick off the New Year. Practice this regularly and you’ll be giving your New Year workout plan the kickstart it needs!","How can I start working out at home?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"5daa432d-1ad4-4645-9886-3cc4260e8419","THE WARM-UP\nA proper warm-up is essential for any workout routine. The key to a good warm-up is getting your blood pumping, but not tiring yourself out. Try these exercises for a solid boxing warm-up:\n\n-30 jumping jacks\n-30 arm circles\n-30 seconds jogging in place\n\nAim to warm up for about 2 minutes. As you begin to work out more, you can increase the repetitions or time as appropriate.\n\nTHE SWEAT\nWith your warm-up completed, your New Year’s workout routine can officially begin.\n\nThis is a basic, but effective progression workout. You’re going to go for 3 rounds that each last 3 minutes. Every round will build on the movement from the previous round. Rest for 1 minute in between rounds. Let’s get it!\n\nROUND 1\nExercise 1: Jab - Cross - Lead Hook | 1-2-3B (30 seconds)\nGet in a fighting stance with your feet shoulder-width apart and your hands in front of your face\n\nThrow a single jab with your lead hand followed by a cross\n\nImmediately follow with a lead hook (aimed towards roughly the rib cage)\n\nFocus on changing up the speed and power of each punch. For an added challenge, don’t stay in the same place after throwing the three strikes. Shuffle to another position and throw the strikes again.\n\nExercise 2: Shoulder Touches Alternating with Push-Ups (30 seconds)\nDrop into a push-up position\n\nWith your arms extended in a plank position, first touch your right shoulder with your left hand\n\nReturn your left hand to the ground and touch your left shoulder with your right hand\n\nDo a push-up\n\nRepeat for 30 seconds\n\nYou’ve just completed a one-minute round. Repeat twice more for three complete rounds. Then rest for one minute before moving on.\n\nROUND 2\nExercise 1: Jab - Cross - Lead Hook - Rear Uppercut - Cross - Rear Hook | 1-2-3B-6-2-4 (30 seconds)\nAs promised, we’re going to be building off of round 1 here in round 2.\n\nStart by repeating the movement you just did, but we’re going to add on a few new strikes\n\nFollowing the lead hook, throw a rear uppercut\n\nFollow up with a cross and rear hook\n\nStart slow and get the movement down before putting power and speed into the combination.\n\nA great strategy is to start by throwing the uppercut, power punch, and hook for a few repetitions. When you have that movement down, piece it together with the first drill.\n\nExercise 2: Sit-Ups (30 seconds)\nDo as many sit-ups as you can in 30 seconds then get back on your feet. For an added workout, don’t allow your shoulder blades to touch the floor when you lean back by engaging your core.\n\nRepeat these two exercises twice more for three (3) full rounds, followed by a one-minute rest.\n\nROUND 3\nExercise 1: Jab - Cross - Lead Hook - Rear Uppercut - Cross - Rear Hook - Jab x2 - Cross | 1-2-3B-6-2-4-1-1-2 (30 seconds)\nPace yourself. This round will build off of everything you’ve practiced so far.\n\nTake the two combinations from the earlier drills\n\nAdd two jabs with your lead hand\n\nFinish with a cross\n\nIf you’re having trouble piecing together the combos, do them in sets of three first before trying to combine them.\n\nExercise 2: Burpees (30 seconds)\nFollow the punch combo with burpees:\n\nFrom a standing position, drop down into a push-up position\n\nDo a push-up\n\nRise from a push-up position and jump up with your hands in the air\n\nRepeat\n\nRepeat both exercises twice more for three (3) full rounds, and another one-minute rest.\n\nTHE COOL DOWN\nCongratulations, you made it through the workout! A good cool down is the perfect way to end your new routine.\n\nFocus on controlling your breathing. Breathe in through your nose and out through your mouth, keeping your breathing as steady as possible.\n\nStretch 1: Chest-Arm Stretch\nTake one arm and pull it across your chest with the other arm\n\nHold for 15 seconds, then switch arms\n\nStretch 2: Forward Fold Toe Touches\nWith your feet together, slowly reach down and try to touch your toes\n\nHold for 15 seconds, then slowly rise up\n\nStretch 3: Deep Breath Chest and Arm Extensions\nRaise your arms above your head to open your chest, and breathe deeply\n\nLower your arms slowly\n\nRepeat 4 more times\n\nYou absolutely crushed this beginner’s workout. At-home workouts can be very effective as long as you are willing to put in the work. Boxing for beginners doesn’t need to be complex. Piecing together relatively simple combinations like these teaches you the movement, helps build hand-eye coordination and makes you break a sweat all in one!\n\nAs you improve, feel free to add more advanced movements like slips and rolls. With all these combinations, try to move around between repetitions and stay light on your feet.","How can I start a workout routine?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":676,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":707,"full_slug":708,"sort_by_date":48,"position":55,"tag_list":709,"is_startpage":9,"parent_id":710,"meta_data":48,"group_id":711,"first_published_at":712,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":704,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":705,"social_link_linkedin":7,"social_link_instagram":706,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":701,"alt":691,"name":7,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":715,"content":716},"doc",[717,743,747,761,774,787,794,798,818,822,827,831,835,840,846,866,870,875,907,911,916,921,925,945,949,953,958,962,966,971,976,980,1000,1004,1009,1040,1044,1049,1053,1057,1062,1076,1081,1095,1100,1120,1124,1146,1151,1173],{"type":718,"content":719},"paragraph",[720,723,732,734,741],{"text":721,"type":722},"Setting a New Year’s resolution is an age-old tradition. One of the most common ","text",{"text":724,"type":722,"marks":725},"resolutions",[726],{"type":727,"attrs":728},"link",{"href":729,"uuid":48,"anchor":48,"custom":730,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},"_blank",{"text":733,"type":722}," is to get in shape, but dedicating yourself to a ",{"text":735,"type":722,"marks":736},"New Year’s workout",[737],{"type":727,"attrs":738},{"href":739,"uuid":48,"anchor":48,"custom":740,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/20-minute-at-home-boxing-workout-for-the-new-year/",{},{"text":742,"type":722}," regimen can be difficult when you don’t know where to start.",{"type":718,"content":744},[745],{"text":746,"type":722},"Some of the most commonly asked questions are:",{"type":748,"content":749},"bullet_list",[750,756],{"type":751,"content":752},"list_item",[753],{"type":718,"content":754},[755],{"text":669,"type":722},{"type":751,"content":757},[758],{"type":718,"content":759},[760],{"text":674,"type":722},{"type":718,"content":762},[763,765,772],{"text":764,"type":722},"We believe the best way to workout and get into shape is to start boxing. As a ",{"text":766,"type":722,"marks":767},"beginner",[768],{"type":727,"attrs":769},{"href":770,"uuid":48,"anchor":48,"custom":771,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{},{"text":773,"type":722},", you don’t need any equipment to learn--just your hands and an open space to practice.",{"type":718,"content":775},[776,778,785],{"text":777,"type":722},"Figuring out how to start working out at home can be difficult, but here is a great at-home boxing workout you can do to kick off the New Year. Practice this regularly and you’ll be giving your ",{"text":779,"type":722,"marks":780},"New Year workout plan",[781],{"type":727,"attrs":782},{"href":783,"uuid":48,"anchor":48,"custom":784,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/keep-your-2022-new-years-resolutions-fightcamp-guide/",{},{"text":786,"type":722}," the kickstart it needs!",{"type":788,"attrs":789,"content":791},"heading",{"level":790},2,[792],{"text":793,"type":722},"The Warm-Up",{"type":718,"content":795},[796],{"text":797,"type":722},"A proper warm-up is essential for any workout routine. The key to a good warm-up is getting your blood pumping, but not tiring yourself out. Try these exercises for a solid boxing warm-up:",{"type":748,"content":799},[800,806,812],{"type":751,"content":801},[802],{"type":718,"content":803},[804],{"text":805,"type":722},"30 jumping jacks",{"type":751,"content":807},[808],{"type":718,"content":809},[810],{"text":811,"type":722},"30 arm circles",{"type":751,"content":813},[814],{"type":718,"content":815},[816],{"text":817,"type":722},"30 seconds jogging in place",{"type":718,"content":819},[820],{"text":821,"type":722},"Aim to warm up for about 2 minutes. As you begin to workout more, you can increase the repetitions or time as appropriate.",{"type":788,"attrs":823,"content":824},{"level":790},[825],{"text":826,"type":722},"The Sweat",{"type":718,"content":828},[829],{"text":830,"type":722},"With your warm-up completed, your New Year’s workout routine can officially begin.",{"type":718,"content":832},[833],{"text":834,"type":722},"This is a basic, but effective progression workout. You’re going to go for 3 rounds that each last 3 minutes. Every round will build on the movement from the previous round. Rest for 1 minute in between rounds. Let’s get it!",{"type":788,"attrs":836,"content":837},{"level":790},[838],{"text":839,"type":722},"Round 1",{"type":788,"attrs":841,"content":843},{"level":842},3,[844],{"text":845,"type":722},"Exercise 1: Jab - Cross - Lead Hook | 1-2-3B (30 seconds)",{"type":748,"content":847},[848,854,860],{"type":751,"content":849},[850],{"type":718,"content":851},[852],{"text":853,"type":722},"Get in a fighting stance with your feet shoulder-width apart and your hands in front of your face",{"type":751,"content":855},[856],{"type":718,"content":857},[858],{"text":859,"type":722},"Throw a single jab with your lead hand followed by a cross",{"type":751,"content":861},[862],{"type":718,"content":863},[864],{"text":865,"type":722},"Immediately follow with a lead hook (aimed towards roughly the rib cage)",{"type":718,"content":867},[868],{"text":869,"type":722},"Focus on changing up the speed and power of each punch. For an added challenge, don’t stay in the same place after throwing the three strikes. Shuffle to another position and throw the strikes again.",{"type":788,"attrs":871,"content":872},{"level":842},[873],{"text":874,"type":722},"Exercise 2: Shoulder Touches Alternating with Push-Ups (30 seconds)",{"type":748,"content":876},[877,883,889,895,901],{"type":751,"content":878},[879],{"type":718,"content":880},[881],{"text":882,"type":722},"Drop into a push-up position",{"type":751,"content":884},[885],{"type":718,"content":886},[887],{"text":888,"type":722},"With your arms extended in a plank position, first touch your right shoulder with your left hand",{"type":751,"content":890},[891],{"type":718,"content":892},[893],{"text":894,"type":722},"Return your left hand to the ground and touch your left shoulder with your right hand",{"type":751,"content":896},[897],{"type":718,"content":898},[899],{"text":900,"type":722},"Do a push-up",{"type":751,"content":902},[903],{"type":718,"content":904},[905],{"text":906,"type":722},"Repeat for 30 seconds",{"type":718,"content":908},[909],{"text":910,"type":722},"You’ve just completed a one-minute round. Repeat twice more for three complete rounds. Then rest for one minute before moving on.",{"type":788,"attrs":912,"content":913},{"level":790},[914],{"text":915,"type":722},"Round 2",{"type":788,"attrs":917,"content":918},{"level":842},[919],{"text":920,"type":722},"Exercise 1: Jab - Cross - Lead Hook - Rear Uppercut - Cross - Rear Hook | 1-2-3B-6-2-4 (30 seconds)",{"type":718,"content":922},[923],{"text":924,"type":722},"As promised, we’re going to be building off of round 1 here in round 2.",{"type":748,"content":926},[927,933,939],{"type":751,"content":928},[929],{"type":718,"content":930},[931],{"text":932,"type":722},"Start by repeating the movement you just did, but we’re going to add on a few new strikes",{"type":751,"content":934},[935],{"type":718,"content":936},[937],{"text":938,"type":722},"Following the lead hook, throw a rear uppercut",{"type":751,"content":940},[941],{"type":718,"content":942},[943],{"text":944,"type":722},"Follow up with a cross and rear hook",{"type":718,"content":946},[947],{"text":948,"type":722},"Start slow and get the movement down before putting power and speed into the combination.",{"type":718,"content":950},[951],{"text":952,"type":722},"A great strategy is to start by throwing the uppercut, power punch, and hook for a few repetitions. When you have that movement down, piece it together with the first drill.",{"type":788,"attrs":954,"content":955},{"level":842},[956],{"text":957,"type":722},"Exercise 2: Sit-Ups (30 seconds)",{"type":718,"content":959},[960],{"text":961,"type":722},"Do as many sit-ups as you can in 30 seconds then get back on your feet. For an added workout, don’t allow your shoulder blades to touch the floor when you lean back by engaging your core.",{"type":718,"content":963},[964],{"text":965,"type":722},"Repeat these two exercises twice more for three (3) full rounds, followed by a one-minute rest.",{"type":788,"attrs":967,"content":968},{"level":790},[969],{"text":970,"type":722},"Round 3",{"type":788,"attrs":972,"content":973},{"level":842},[974],{"text":975,"type":722},"Exercise 1: Jab - Cross - Lead Hook - Rear Uppercut - Cross - Rear Hook - Jab x2 - Cross | 1-2-3B-6-2-4-1-1-2 (30 seconds)",{"type":718,"content":977},[978],{"text":979,"type":722},"Pace yourself. This round will build off of everything you’ve practiced so far.",{"type":748,"content":981},[982,988,994],{"type":751,"content":983},[984],{"type":718,"content":985},[986],{"text":987,"type":722},"Take the two combinations from the earlier drills",{"type":751,"content":989},[990],{"type":718,"content":991},[992],{"text":993,"type":722},"Add two jabs with your lead hand",{"type":751,"content":995},[996],{"type":718,"content":997},[998],{"text":999,"type":722},"Finish with a cross",{"type":718,"content":1001},[1002],{"text":1003,"type":722},"If you’re having trouble piecing together the combos, do them in sets of three first before trying to combine them.",{"type":788,"attrs":1005,"content":1006},{"level":842},[1007],{"text":1008,"type":722},"Exercise 2: Burpees (30 seconds)",{"type":748,"content":1010},[1011,1017,1023,1028,1034],{"type":751,"content":1012},[1013],{"type":718,"content":1014},[1015],{"text":1016,"type":722},"Follow the punch combo with burpees:",{"type":751,"content":1018},[1019],{"type":718,"content":1020},[1021],{"text":1022,"type":722},"From a standing position, drop down into a push-up position",{"type":751,"content":1024},[1025],{"type":718,"content":1026},[1027],{"text":900,"type":722},{"type":751,"content":1029},[1030],{"type":718,"content":1031},[1032],{"text":1033,"type":722},"Rise from a push-up position and jump up with your hands in the air",{"type":751,"content":1035},[1036],{"type":718,"content":1037},[1038],{"text":1039,"type":722},"Repeat",{"type":718,"content":1041},[1042],{"text":1043,"type":722},"Repeat both exercises twice more for three (3) full rounds, and another one-minute rest.",{"type":788,"attrs":1045,"content":1046},{"level":790},[1047],{"text":1048,"type":722},"The Cool Down",{"type":718,"content":1050},[1051],{"text":1052,"type":722},"Congratulations, you made it through the workout! A good cool down is the perfect way to end your new routine.",{"type":718,"content":1054},[1055],{"text":1056,"type":722},"Focus on controlling your breathing. Breathe in through your nose and out through your mouth, keeping your breathing as steady as possible.",{"type":788,"attrs":1058,"content":1059},{"level":842},[1060],{"text":1061,"type":722},"Stretch 1: Chest-Arm Stretch",{"type":748,"content":1063},[1064,1070],{"type":751,"content":1065},[1066],{"type":718,"content":1067},[1068],{"text":1069,"type":722},"Take one arm and pull it across your chest with the other arm",{"type":751,"content":1071},[1072],{"type":718,"content":1073},[1074],{"text":1075,"type":722},"Hold for 15 seconds, then switch arms",{"type":788,"attrs":1077,"content":1078},{"level":842},[1079],{"text":1080,"type":722},"Stretch 2: Forward Fold Toe Touches",{"type":748,"content":1082},[1083,1089],{"type":751,"content":1084},[1085],{"type":718,"content":1086},[1087],{"text":1088,"type":722},"With your feet together, slowly reach down and try to touch your toes",{"type":751,"content":1090},[1091],{"type":718,"content":1092},[1093],{"text":1094,"type":722},"Hold for 15 seconds, then slowly rise up",{"type":788,"attrs":1096,"content":1097},{"level":842},[1098],{"text":1099,"type":722},"Stretch 3: Deep Breath Chest and Arm Extensions",{"type":748,"content":1101},[1102,1108,1114],{"type":751,"content":1103},[1104],{"type":718,"content":1105},[1106],{"text":1107,"type":722},"Raise your arms above your head to open your chest, and breathe deeply",{"type":751,"content":1109},[1110],{"type":718,"content":1111},[1112],{"text":1113,"type":722},"Lower your arms slowly",{"type":751,"content":1115},[1116],{"type":718,"content":1117},[1118],{"text":1119,"type":722},"Repeat 4 more times",{"type":718,"content":1121},[1122],{"text":1123,"type":722},"You absolutely crushed this beginner’s workout. At-home workouts can be very effective as long as you are willing to put in the work. Boxing for beginners doesn’t need to be complex. Piecing together relatively simple combinations like these teaches you the movement, helps build hand-eye coordination and makes you break a sweat all in one!",{"type":718,"content":1125},[1126,1128,1135,1137,1144],{"text":1127,"type":722},"As you improve, feel free to add more advanced movements like ",{"text":1129,"type":722,"marks":1130},"slips",[1131],{"type":727,"attrs":1132},{"href":1133,"uuid":48,"anchor":48,"custom":1134,"target":731,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{},{"text":1136,"type":722}," and ",{"text":1138,"type":722,"marks":1139},"rolls",[1140],{"type":727,"attrs":1141},{"href":1142,"uuid":48,"anchor":48,"custom":1143,"target":731,"linktype":13},"https://youtu.be/mLKrcE0mo4E",{},{"text":1145,"type":722},". With all these combinations, try to move around between repetitions and stay light on your feet.",{"type":788,"attrs":1147,"content":1148},{"level":790},[1149],{"text":1150,"type":722},"Start the New Year Like a Fighter",{"type":718,"content":1152},[1153,1155,1162,1164,1171],{"text":1154,"type":722},"Take your New Year's fitness goals 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":1156,"type":722,"marks":1157},"FightCamp",[1158],{"type":727,"attrs":1159},{"href":1160,"uuid":48,"anchor":48,"custom":1161,"target":731,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1163,"type":722}," 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 on the FightCamp ",{"text":1165,"type":722,"marks":1166},"App",[1167],{"type":727,"attrs":1168},{"href":1169,"uuid":48,"anchor":48,"custom":1170,"target":731,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1172,"type":722},". ",{"type":718,"content":1174},[1175,1177,1184,1185,1192,1194,1196,1197],{"text":1176,"type":722},"Check out the FightCamp ",{"text":1178,"type":722,"marks":1179},"blog",[1180],{"type":727,"attrs":1181},{"href":1182,"uuid":48,"anchor":48,"custom":1183,"target":731,"linktype":13},"https://blog.joinfightcamp.com/",{},{"text":1136,"type":722},{"text":1186,"type":722,"marks":1187},"YouTube Channel",[1188],{"type":727,"attrs":1189},{"href":1190,"uuid":48,"anchor":48,"custom":1191,"target":731,"linktype":13},"https://bit.ly/3oYefXf",{},{"text":1193,"type":722}," for more technique tips, nutrition, and wellness guides. ",{"type":1195},"hard_break",{"type":1195},{"text":1198,"type":722},"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":1200,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1201,"component":118,"meta_info":1202,"meta_title":7,"block_image":1203,"cover_image":1204,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-01-05 00:00","article",{"_uid":1210,"title":1211,"plugin":43,"description":1212},"b867731f-4265-4b78-a0a6-d9184149fd2d","15 Minute New Year Beginner Boxing Workout | FightCamp","Do this 15 minute FightCamp BOXING workout for beginners that will jumpstart your New Year’s fitness resolution and get you in the best shape of your life!",{"id":1214,"alt":657,"name":7,"focus":48,"title":657,"filename":1215,"copyright":7,"fieldtype":50},3600130,"https://a.storyblok.com/f/115220/2400x990/4849901185/15-minute-new-year-beginner-boxing-workout.png","Do this 15 minute BOXING workout for beginners that will jumpstart your New Year’s fitness resolution and get you in the best shape of your life!",[],"15-minute-new-year-beginner-boxing-workout","blogs/15-minute-new-year-beginner-boxing-workout",-3310,[],60887917,"92ed6890-ed6c-452c-ba11-ca1f830a294a","2021-01-05T22:00:00.000Z","training/{{story.slug}}",[],["Reactive",1228],[1229,1409,1757,2138,2356,2768],{"name":1230,"created_at":1231,"published_at":1232,"updated_at":1233,"id":1234,"uuid":1235,"content":1236,"slug":1401,"full_slug":1402,"sort_by_date":48,"position":1403,"tag_list":1404,"is_startpage":9,"parent_id":1222,"meta_data":48,"group_id":1406,"first_published_at":1407,"release_id":48,"lang":60,"path":1225,"alternates":1408,"default_full_slug":48,"translated_slugs":48},"Should 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":1237,"faqs":1238,"title":1230,"topic":1255,"author":1270,"content":1271,"category":1383,"schedule":1391,"component":1208,"meta_info":1392,"cover_image":1396,"description":1399,"contributors":1400},"af46e437-bfbd-4a28-91a2-df5259454628",[1239,1243,1247,1251],{"_uid":1240,"answer":1241,"question":1242,"component":670},"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?",{"_uid":1244,"answer":1245,"question":1246,"component":670},"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":1248,"answer":1249,"question":1250,"component":670},"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":1252,"answer":1253,"question":1254,"component":670},"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":1256,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1268,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1257,"component":39,"meta_info":1265,"block_image":1266,"cover_image":1267,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1258,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1263,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1259,"component":118,"meta_info":1260,"meta_title":7,"block_image":1261,"cover_image":1262,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":715,"content":1272},[1273,1286,1291,1295,1300,1304,1318,1323,1336,1341,1345,1359,1363,1368,1379],{"type":718,"content":1274},[1275,1277,1284],{"text":1276,"type":722},"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":1278,"type":722,"marks":1279},"Strength training",[1280],{"type":727,"attrs":1281},{"href":1282,"uuid":48,"anchor":48,"custom":1283,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1285,"type":722}," 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":788,"attrs":1287,"content":1288},{"level":790},[1289],{"text":1290,"type":722},"Why do Boxers Train Their Neck?",{"type":718,"content":1292},[1293],{"text":1294,"type":722},"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":788,"attrs":1296,"content":1297},{"level":790},[1298],{"text":1299,"type":722},"How do Boxers Strength Train Their Neck?",{"type":718,"content":1301},[1302],{"text":1303,"type":722},"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":748,"content":1305},[1306,1312],{"type":751,"content":1307},[1308],{"type":718,"content":1309},[1310],{"text":1311,"type":722},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":751,"content":1313},[1314],{"type":718,"content":1315},[1316],{"text":1317,"type":722},"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":788,"attrs":1319,"content":1320},{"level":790},[1321],{"text":1322,"type":722},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":718,"content":1324},[1325,1327,1334],{"text":1326,"type":722},"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":1328,"type":722,"marks":1329},"injury",[1330],{"type":727,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"custom":1333,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1335,"type":722}," occurring.",{"type":788,"attrs":1337,"content":1338},{"level":790},[1339],{"text":1340,"type":722},"How Often Should Boxers Train Their Neck?",{"type":718,"content":1342},[1343],{"text":1344,"type":722},"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":1346,"attrs":1347},"blok",{"id":1348,"body":1349},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1350],{"_uid":1351,"text":1352,"image":1353,"author":1357,"component":1358},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1354,"alt":1355,"name":7,"focus":7,"title":1355,"filename":1356,"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":718,"content":1360},[1361],{"text":1362,"type":722},"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":788,"attrs":1364,"content":1365},{"level":790},[1366],{"text":1367,"type":722},"Train Like a Fighter",{"type":718,"content":1369},[1370,1372,1377],{"text":1371,"type":722},"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":1156,"type":722,"marks":1373},[1374],{"type":727,"attrs":1375},{"href":1160,"uuid":48,"anchor":48,"custom":1376,"target":731,"linktype":13},{},{"text":1378,"type":722}," 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":718,"content":1380},[1381],{"text":1382,"type":722},"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":1384,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1389,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1385,"component":118,"meta_info":1386,"meta_title":7,"block_image":1387,"cover_image":1388,"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",{"_uid":1393,"title":1394,"plugin":43,"description":1395},"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":1397,"alt":1355,"name":7,"focus":7,"title":1355,"filename":1398,"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,[1405],"featured","22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1410,"created_at":1411,"published_at":1412,"updated_at":1413,"id":1414,"uuid":1415,"content":1416,"slug":1750,"full_slug":1751,"sort_by_date":48,"position":1752,"tag_list":1753,"is_startpage":9,"parent_id":1222,"meta_data":48,"group_id":1754,"first_published_at":1755,"release_id":48,"lang":60,"path":1225,"alternates":1756,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1417,"faqs":1418,"title":1410,"topic":1431,"author":1446,"content":1447,"category":1731,"schedule":1739,"component":1208,"meta_info":1740,"cover_image":1744,"description":1748,"contributors":1749},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1419,1423,1427],{"_uid":1420,"answer":1421,"question":1422,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1424,"answer":1425,"question":1426,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1428,"answer":1429,"question":1430,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1432,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1444,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1433,"component":39,"meta_info":1441,"block_image":1442,"cover_image":1443,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1434,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1439,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1435,"component":118,"meta_info":1436,"meta_title":7,"block_image":1437,"cover_image":1438,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":715,"content":1448},[1449,1464,1468,1480,1485,1490,1520,1525,1552,1557,1579,1584,1606,1611,1633,1638,1665,1670,1686,1690,1714,1718,1728],{"type":718,"content":1450},[1451,1453,1462],{"text":1452,"type":722},"Post-workout ",{"text":1454,"type":722,"marks":1455},"stretches",[1456,1460],{"type":727,"attrs":1457},{"href":1458,"uuid":48,"anchor":48,"custom":1459,"target":731,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1461},"underline",{"text":1463,"type":722}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":788,"attrs":1465,"content":1466},{"level":790},[1467],{"text":1422,"type":722},{"type":718,"content":1469},[1470,1478],{"text":1471,"type":722,"marks":1472},"Research",[1473,1477],{"type":727,"attrs":1474},{"href":1475,"uuid":48,"anchor":48,"custom":1476,"target":731,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1461},{"text":1479,"type":722}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":788,"attrs":1481,"content":1482},{"level":790},[1483],{"text":1484,"type":722},"7 Stretches to Help You Recover Post-Workout",{"type":788,"attrs":1486,"content":1487},{"level":842},[1488],{"text":1489,"type":722},"Shoulder Flossing",{"type":1491,"attrs":1492,"content":1495},"ordered_list",{"order":1493},{"order":1494},1,[1496,1502,1508,1514],{"type":751,"content":1497},[1498],{"type":718,"content":1499},[1500],{"text":1501,"type":722},"Start in a standing position.",{"type":751,"content":1503},[1504],{"type":718,"content":1505},[1506],{"text":1507,"type":722},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":751,"content":1509},[1510],{"type":718,"content":1511},[1512],{"text":1513,"type":722},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":751,"content":1515},[1516],{"type":718,"content":1517},[1518],{"text":1519,"type":722},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":788,"attrs":1521,"content":1522},{"level":842},[1523],{"text":1524,"type":722},"World's Greatest Stretch ",{"type":1491,"attrs":1526,"content":1527},{"order":1494},[1528,1534,1540,1546],{"type":751,"content":1529},[1530],{"type":718,"content":1531},[1532],{"text":1533,"type":722},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":751,"content":1535},[1536],{"type":718,"content":1537},[1538],{"text":1539,"type":722},"Next to the left hand, raise the left hand to the sky. ",{"type":751,"content":1541},[1542],{"type":718,"content":1543},[1544],{"text":1545,"type":722},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":751,"content":1547},[1548],{"type":718,"content":1549},[1550],{"text":1551,"type":722},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":788,"attrs":1553,"content":1554},{"level":842},[1555],{"text":1556,"type":722},"Kneeling Quad/Hip Flexor Stretch",{"type":1491,"attrs":1558,"content":1560},{"order":1559},{"order":1494},[1561,1567,1573],{"type":751,"content":1562},[1563],{"type":718,"content":1564},[1565],{"text":1566,"type":722},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":751,"content":1568},[1569],{"type":718,"content":1570},[1571],{"text":1572,"type":722},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":751,"content":1574},[1575],{"type":718,"content":1576},[1577],{"text":1578,"type":722},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":788,"attrs":1580,"content":1581},{"level":842},[1582],{"text":1583,"type":722},"Cat/Cow",{"type":1491,"attrs":1585,"content":1587},{"order":1586},{"order":1494},[1588,1594,1600],{"type":751,"content":1589},[1590],{"type":718,"content":1591},[1592],{"text":1593,"type":722},"Start on all fours, neutral spine. ",{"type":751,"content":1595},[1596],{"type":718,"content":1597},[1598],{"text":1599,"type":722},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":751,"content":1601},[1602],{"type":718,"content":1603},[1604],{"text":1605,"type":722},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":788,"attrs":1607,"content":1608},{"level":842},[1609],{"text":1610,"type":722},"Thread the Needle",{"type":1491,"attrs":1612,"content":1614},{"order":1613},{"order":1494},[1615,1621,1627],{"type":751,"content":1616},[1617],{"type":718,"content":1618},[1619],{"text":1620,"type":722},"Start on all fours. ",{"type":751,"content":1622},[1623],{"type":718,"content":1624},[1625],{"text":1626,"type":722},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":751,"content":1628},[1629],{"type":718,"content":1630},[1631],{"text":1632,"type":722},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":788,"attrs":1634,"content":1635},{"level":842},[1636],{"text":1637,"type":722},"Thread the Needle With a Twist ",{"type":1491,"attrs":1639,"content":1641},{"order":1640},{"order":1494},[1642,1647,1653,1659],{"type":751,"content":1643},[1644],{"type":718,"content":1645},[1646],{"text":1620,"type":722},{"type":751,"content":1648},[1649],{"type":718,"content":1650},[1651],{"text":1652,"type":722},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":751,"content":1654},[1655],{"type":718,"content":1656},[1657],{"text":1658,"type":722},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":751,"content":1660},[1661],{"type":718,"content":1662},[1663],{"text":1664,"type":722},"Return to the starting position.",{"type":788,"attrs":1666,"content":1667},{"level":842},[1668],{"text":1669,"type":722},"Scorpion Stretch (Prone) ",{"type":1491,"attrs":1671,"content":1673},{"order":1672},{"order":1494},[1674,1680],{"type":751,"content":1675},[1676],{"type":718,"content":1677},[1678],{"text":1679,"type":722},"Begin lying down, arms out in T. ",{"type":751,"content":1681},[1682],{"type":718,"content":1683},[1684],{"text":1685,"type":722},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":788,"attrs":1687,"content":1688},{"level":790},[1689],{"text":1430,"type":722},{"type":718,"content":1691},[1692,1694,1702,1704,1712],{"text":1693,"type":722},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1695,"type":722,"marks":1696},"range of motion improvements",[1697,1701],{"type":727,"attrs":1698},{"href":1699,"uuid":48,"anchor":48,"custom":1700,"target":731,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1461},{"text":1703,"type":722},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1705,"type":722,"marks":1706},"Studies",[1707,1711],{"type":727,"attrs":1708},{"href":1709,"uuid":48,"anchor":48,"custom":1710,"target":731,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1461},{"text":1713,"type":722}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":788,"attrs":1715,"content":1716},{"level":790},[1717],{"text":1367,"type":722},{"type":718,"content":1719},[1720,1721,1727],{"text":1371,"type":722},{"text":1156,"type":722,"marks":1722},[1723,1726],{"type":727,"attrs":1724},{"href":1160,"uuid":48,"anchor":48,"custom":1725,"target":731,"linktype":13},{},{"type":1461},{"text":1378,"type":722},{"type":718,"content":1729},[1730],{"text":1382,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1732,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1737,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1733,"component":118,"meta_info":1734,"meta_title":7,"block_image":1735,"cover_image":1736,"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},[],[],"2023-01-26 00:00",{"_uid":1741,"title":1742,"plugin":43,"description":1743},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1745,"alt":1746,"name":7,"focus":7,"title":1746,"filename":1747,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1405],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1758,"created_at":1759,"published_at":1760,"updated_at":1761,"id":1762,"uuid":1763,"content":1764,"slug":2131,"full_slug":2132,"sort_by_date":48,"position":2133,"tag_list":2134,"is_startpage":9,"parent_id":1222,"meta_data":48,"group_id":2135,"first_published_at":2136,"release_id":48,"lang":60,"path":1225,"alternates":2137,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1765,"faqs":1766,"title":1758,"topic":1795,"author":1810,"content":1811,"category":2112,"schedule":2120,"component":1208,"meta_info":2121,"cover_image":2125,"description":2129,"contributors":2130},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1767,1771,1775,1779,1783,1787,1791],{"_uid":1768,"answer":1769,"question":1770,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1772,"answer":1773,"question":1774,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1776,"answer":1777,"question":1778,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1780,"answer":1781,"question":1782,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1784,"answer":1785,"question":1786,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1788,"answer":1789,"question":1790,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1792,"answer":1793,"question":1794,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1796,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1808,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1797,"component":39,"meta_info":1805,"block_image":1806,"cover_image":1807,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1798,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1803,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1799,"component":118,"meta_info":1800,"meta_title":7,"block_image":1801,"cover_image":1802,"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":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":715,"content":1812},[1813,1818,1822,1826,1830,1851,1855,1859,1863,1868,1872,1916,1921,1925,1939,1943,1965,1970,1974,2041,2046,2050,2070,2075,2089,2093,2098,2108],{"type":788,"attrs":1814,"content":1815},{"level":790},[1816],{"text":1817,"type":722},"Boxing Terminology",{"type":718,"content":1819},[1820],{"text":1821,"type":722},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":788,"attrs":1823,"content":1824},{"level":790},[1825],{"text":1770,"type":722},{"type":718,"content":1827},[1828],{"text":1829,"type":722},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":748,"content":1831},[1832,1838],{"type":751,"content":1833},[1834],{"type":718,"content":1835},[1836],{"text":1837,"type":722},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":751,"content":1839},[1840],{"type":718,"content":1841},[1842,1844,1849],{"text":1843,"type":722},"Southpaw Stance",{"text":1845,"type":722,"marks":1846}," ",[1847],{"type":1848},"bold",{"text":1850,"type":722},"– Standing with your right foot farther out in front than your left foot",{"type":788,"attrs":1852,"content":1853},{"level":790},[1854],{"text":1774,"type":722},{"type":718,"content":1856},[1857],{"text":1858,"type":722},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":718,"content":1860},[1861],{"text":1862,"type":722},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":788,"attrs":1864,"content":1865},{"level":842},[1866],{"text":1867,"type":722},"Boxing Punches",{"type":718,"content":1869},[1870],{"text":1871,"type":722},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":748,"content":1873},[1874,1880,1886,1892,1898,1904,1910],{"type":751,"content":1875},[1876],{"type":718,"content":1877},[1878],{"text":1879,"type":722},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":751,"content":1881},[1882],{"type":718,"content":1883},[1884],{"text":1885,"type":722},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":751,"content":1887},[1888],{"type":718,"content":1889},[1890],{"text":1891,"type":722},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":751,"content":1893},[1894],{"type":718,"content":1895},[1896],{"text":1897,"type":722},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":751,"content":1899},[1900],{"type":718,"content":1901},[1902],{"text":1903,"type":722},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":751,"content":1905},[1906],{"type":718,"content":1907},[1908],{"text":1909,"type":722},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":751,"content":1911},[1912],{"type":718,"content":1913},[1914],{"text":1915,"type":722},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":788,"attrs":1917,"content":1918},{"level":842},[1919],{"text":1920,"type":722},"Boxing Movements",{"type":718,"content":1922},[1923],{"text":1924,"type":722},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":748,"content":1926},[1927,1933],{"type":751,"content":1928},[1929],{"type":718,"content":1930},[1931],{"text":1932,"type":722},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":751,"content":1934},[1935],{"type":718,"content":1936},[1937],{"text":1938,"type":722},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":718,"content":1940},[1941],{"text":1942,"type":722},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":748,"content":1944},[1945,1959],{"type":751,"content":1946},[1947],{"type":718,"content":1948},[1949,1957],{"text":1950,"type":722,"marks":1951},"Shoulder Roll",[1952,1956],{"type":727,"attrs":1953},{"href":1954,"uuid":48,"anchor":48,"custom":1955,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1461},{"text":1958,"type":722}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":751,"content":1960},[1961],{"type":718,"content":1962},[1963],{"text":1964,"type":722},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":788,"attrs":1966,"content":1967},{"level":842},[1968],{"text":1969,"type":722},"Boxing Training",{"type":718,"content":1971},[1972],{"text":1973,"type":722},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1491,"attrs":1975,"content":1977},{"order":1976},{"order":1494},[1978,1984,1990,2004,2018],{"type":751,"content":1979},[1980],{"type":718,"content":1981},[1982],{"text":1983,"type":722},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":751,"content":1985},[1986],{"type":718,"content":1987},[1988],{"text":1989,"type":722},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":751,"content":1991},[1992],{"type":718,"content":1993},[1994,2002],{"text":1995,"type":722,"marks":1996},"Mittwork",[1997,2001],{"type":727,"attrs":1998},{"href":1999,"uuid":48,"anchor":48,"custom":2000,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1461},{"text":2003,"type":722}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":751,"content":2005},[2006],{"type":718,"content":2007},[2008,2016],{"text":2009,"type":722,"marks":2010},"Sparring",[2011,2015],{"type":727,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"custom":2014,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1461},{"text":2017,"type":722}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":751,"content":2019},[2020],{"type":718,"content":2021},[2022,2030,2032,2039],{"text":2023,"type":722,"marks":2024},"Roadwork",[2025,2029],{"type":727,"attrs":2026},{"href":2027,"uuid":48,"anchor":48,"custom":2028,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1461},{"text":2031,"type":722}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2033,"type":722,"marks":2034},"roadwork drills",[2035,2038],{"type":727,"attrs":2036},{"href":2027,"uuid":48,"anchor":48,"custom":2037,"target":731,"linktype":13},{},{"type":1461},{"text":2040,"type":722}," to add to your boxer training.",{"type":788,"attrs":2042,"content":2043},{"level":842},[2044],{"text":2045,"type":722},"Heavy Bag Training",{"type":718,"content":2047},[2048],{"text":2049,"type":722},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":748,"content":2051},[2052,2058,2064],{"type":751,"content":2053},[2054],{"type":718,"content":2055},[2056],{"text":2057,"type":722},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":751,"content":2059},[2060],{"type":718,"content":2061},[2062],{"text":2063,"type":722},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":751,"content":2065},[2066],{"type":718,"content":2067},[2068],{"text":2069,"type":722},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":788,"attrs":2071,"content":2072},{"level":842},[2073],{"text":2074,"type":722},"Recovery",{"type":718,"content":2076},[2077,2079,2087],{"text":2078,"type":722},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2080,"type":722,"marks":2081},"interview with FightCamp Trainer Coach PJ",[2082,2086],{"type":727,"attrs":2083},{"href":2084,"uuid":48,"anchor":48,"custom":2085,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1461},{"text":2088,"type":722},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":718,"content":2090},[2091],{"text":2092,"type":722},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":788,"attrs":2094,"content":2095},{"level":790},[2096],{"text":2097,"type":722},"Talk and Train Like a Fighter",{"type":718,"content":2099},[2100,2101,2107],{"text":1371,"type":722},{"text":1156,"type":722,"marks":2102},[2103,2106],{"type":727,"attrs":2104},{"href":1160,"uuid":48,"anchor":48,"custom":2105,"target":731,"linktype":13},{},{"type":1461},{"text":1378,"type":722},{"type":718,"content":2109},[2110],{"text":2111,"type":722},"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":2113,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2118,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2119,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2114,"component":118,"meta_info":2115,"meta_title":7,"block_image":2116,"cover_image":2117,"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},[],[],"2023-01-22 00:00",{"_uid":2122,"title":2123,"plugin":43,"description":2124},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2126,"alt":2127,"name":7,"focus":7,"title":2127,"filename":2128,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1405],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2139,"created_at":2140,"published_at":2141,"updated_at":2142,"id":2143,"uuid":2144,"content":2145,"slug":2350,"full_slug":2351,"sort_by_date":48,"position":2352,"tag_list":2353,"is_startpage":9,"parent_id":1222,"meta_data":48,"group_id":2354,"first_published_at":2141,"release_id":48,"lang":60,"path":1225,"alternates":2355,"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":2146,"faqs":2147,"title":2139,"topic":2164,"author":2179,"content":2180,"category":2331,"schedule":2339,"component":1208,"meta_info":2340,"cover_image":2344,"description":2348,"contributors":2349},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2148,2152,2156,2160],{"_uid":2149,"answer":2150,"question":2151,"component":670},"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":2153,"answer":2154,"question":2155,"component":670},"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":2157,"answer":2158,"question":2159,"component":670},"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":2161,"answer":2162,"question":2163,"component":670},"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":2165,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2177,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2178,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2166,"component":39,"meta_info":2174,"block_image":2175,"cover_image":2176,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2167,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2168,"component":118,"meta_info":2169,"meta_title":7,"block_image":2170,"cover_image":2171,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":715,"content":2181},[2182,2186,2199,2203,2208,2211,2216,2221,2225,2230,2234,2239,2243,2248,2252,2257,2271,2275,2279,2283,2287,2292,2296,2310,2314,2318,2328],{"type":718,"content":2183},[2184],{"text":2185,"type":722},"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":718,"content":2187},[2188,2190,2197],{"text":2189,"type":722},"Running for boxers is a critical element of ",{"text":2033,"type":722,"marks":2191},[2192,2196],{"type":727,"attrs":2193},{"href":2194,"uuid":48,"anchor":48,"custom":2195,"target":731,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1461},{"text":2198,"type":722}," 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":718,"content":2200},[2201],{"text":2202,"type":722},"“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":788,"attrs":2204,"content":2205},{"level":790},[2206],{"text":2207,"type":722},"Is Running Good for Boxing?",{"type":718,"content":2209},[2210],{"text":2150,"type":722},{"type":788,"attrs":2212,"content":2213},{"level":790},[2214],{"text":2215,"type":722},"Benefits of Running for Boxers",{"type":788,"attrs":2217,"content":2218},{"level":842},[2219],{"text":2220,"type":722},"Builds Endurance & Stamina",{"type":718,"content":2222},[2223],{"text":2224,"type":722},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":788,"attrs":2226,"content":2227},{"level":842},[2228],{"text":2229,"type":722},"Improves Cardiovascular System",{"type":718,"content":2231},[2232],{"text":2233,"type":722},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":788,"attrs":2235,"content":2236},{"level":842},[2237],{"text":2238,"type":722},"Strengthens Lower Body",{"type":718,"content":2240},[2241],{"text":2242,"type":722},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":788,"attrs":2244,"content":2245},{"level":842},[2246],{"text":2247,"type":722},"Teaches Discipline",{"type":718,"content":2249},[2250],{"text":2251,"type":722},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":788,"attrs":2253,"content":2254},{"level":842},[2255],{"text":2256,"type":722},"Enhances Mental Clarity",{"type":718,"content":2258},[2259,2261,2269],{"text":2260,"type":722},"Much like boxing, running can be a form of ",{"text":2262,"type":722,"marks":2263},"meditative movement",[2264,2268],{"type":727,"attrs":2265},{"href":2266,"uuid":48,"anchor":48,"custom":2267,"target":731,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1461},{"text":2270,"type":722}," that clears your head and focuses your mind.",{"type":788,"attrs":2272,"content":2273},{"level":790},[2274],{"text":2159,"type":722},{"type":718,"content":2276},[2277],{"text":2278,"type":722},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":718,"content":2280},[2281],{"text":2282,"type":722},"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":718,"content":2284},[2285],{"text":2286,"type":722},"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":788,"attrs":2288,"content":2289},{"level":790},[2290],{"text":2291,"type":722},"How Long Should I Be Running for Boxing?",{"type":718,"content":2293},[2294],{"text":2295,"type":722},"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":718,"content":2297},[2298,2300,2308],{"text":2299,"type":722},"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":2301,"type":722,"marks":2302},"10 minutes of running",[2303,2307],{"type":727,"attrs":2304},{"href":2305,"uuid":48,"anchor":48,"custom":2306,"target":731,"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":1461},{"text":2309,"type":722}," 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":718,"content":2311},[2312],{"text":2313,"type":722},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":788,"attrs":2315,"content":2316},{"level":790},[2317],{"text":1367,"type":722},{"type":718,"content":2319},[2320,2321,2327],{"text":1371,"type":722},{"text":1156,"type":722,"marks":2322},[2323,2326],{"type":727,"attrs":2324},{"href":1160,"uuid":48,"anchor":48,"custom":2325,"target":731,"linktype":13},{},{"type":1461},{"text":1378,"type":722},{"type":718,"content":2329},[2330],{"text":2111,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2332,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2337,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2333,"component":118,"meta_info":2334,"meta_title":7,"block_image":2335,"cover_image":2336,"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":2341,"title":2342,"plugin":43,"description":2343},"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":2345,"alt":2346,"name":7,"focus":7,"title":2346,"filename":2347,"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,[1405],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2357,"created_at":2358,"published_at":2359,"updated_at":2360,"id":2361,"uuid":2362,"content":2363,"slug":2762,"full_slug":2763,"sort_by_date":48,"position":2764,"tag_list":2765,"is_startpage":9,"parent_id":1222,"meta_data":48,"group_id":2766,"first_published_at":2359,"release_id":48,"lang":60,"path":1225,"alternates":2767,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2364,"faqs":2365,"title":2357,"topic":2374,"author":2389,"content":2390,"category":2744,"schedule":1391,"component":1208,"meta_info":2752,"cover_image":2756,"description":2760,"contributors":2761},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2366,2370],{"_uid":2367,"answer":2368,"question":2369,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2371,"answer":2372,"question":2373,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2375,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2387,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2388,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2376,"component":39,"meta_info":2384,"block_image":2385,"cover_image":2386,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2377,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2382,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2383,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2378,"component":118,"meta_info":2379,"meta_title":7,"block_image":2380,"cover_image":2381,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":715,"content":2391},[2392,2397,2410,2424,2429,2433,2438,2442,2480,2484,2489,2493,2497,2502,2506,2511,2525,2529,2549,2554,2558,2562,2620,2625,2629,2633,2659,2673,2678,2682,2686,2713,2717,2722,2726,2730,2741],{"type":788,"attrs":2393,"content":2394},{"level":790},[2395],{"text":2396,"type":722},"How to Stay Motivated to Work Out",{"type":718,"content":2398},[2399,2401,2408],{"text":2400,"type":722},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2402,"type":722,"marks":2403},"New Year’s Resolutions",[2404,2407],{"type":727,"attrs":2405},{"href":729,"uuid":48,"anchor":48,"custom":2406,"target":731,"linktype":13},{},{"type":1461},{"text":2409,"type":722},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":718,"content":2411},[2412,2414,2422],{"text":2413,"type":722},"But what happens if you're looking for motivation to work out in the ",{"text":2415,"type":722,"marks":2416},"middle of summer",[2417,2421],{"type":727,"attrs":2418},{"href":2419,"uuid":48,"anchor":48,"custom":2420,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1461},{"text":2423,"type":722}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":788,"attrs":2425,"content":2426},{"level":790},[2427],{"text":2428,"type":722},"Motivation vs. Determination",{"type":718,"content":2430},[2431],{"text":2432,"type":722},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":788,"attrs":2434,"content":2435},{"level":842},[2436],{"text":2437,"type":722},"Motivation",{"type":718,"content":2439},[2440],{"text":2441,"type":722},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":748,"content":2443},[2444,2450,2456,2462,2468,2474],{"type":751,"content":2445},[2446],{"type":718,"content":2447},[2448],{"text":2449,"type":722},"Movies",{"type":751,"content":2451},[2452],{"type":718,"content":2453},[2454],{"text":2455,"type":722},"Books",{"type":751,"content":2457},[2458],{"type":718,"content":2459},[2460],{"text":2461,"type":722},"Quotes",{"type":751,"content":2463},[2464],{"type":718,"content":2465},[2466],{"text":2467,"type":722},"Speeches",{"type":751,"content":2469},[2470],{"type":718,"content":2471},[2472],{"text":2473,"type":722},"Social media posts",{"type":751,"content":2475},[2476],{"type":718,"content":2477},[2478],{"text":2479,"type":722},"Success stories",{"type":718,"content":2481},[2482],{"text":2483,"type":722},"These are things that essentially make you want to start something, like a workout.",{"type":788,"attrs":2485,"content":2486},{"level":842},[2487],{"text":2488,"type":722},"Determination",{"type":718,"content":2490},[2491],{"text":2492,"type":722},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":718,"content":2494},[2495],{"text":2496,"type":722},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":788,"attrs":2498,"content":2499},{"level":790},[2500],{"text":2501,"type":722},"Finding That Drive",{"type":718,"content":2503},[2504],{"text":2505,"type":722},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":788,"attrs":2507,"content":2508},{"level":842},[2509],{"text":2510,"type":722},"Working Out at Home",{"type":718,"content":2512},[2513,2515,2523],{"text":2514,"type":722},"The wonderful thing about ",{"text":2516,"type":722,"marks":2517},"working out from home",[2518,2522],{"type":727,"attrs":2519},{"href":2520,"uuid":48,"anchor":48,"custom":2521,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1461},{"text":2524,"type":722}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":718,"content":2526},[2527],{"text":2528,"type":722},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":748,"content":2530},[2531,2537,2543],{"type":751,"content":2532},[2533],{"type":718,"content":2534},[2535],{"text":2536,"type":722},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":751,"content":2538},[2539],{"type":718,"content":2540},[2541],{"text":2542,"type":722},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":751,"content":2544},[2545],{"type":718,"content":2546},[2547],{"text":2548,"type":722},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":788,"attrs":2550,"content":2551},{"level":842},[2552],{"text":2553,"type":722},"Staying Committed to Exercising Daily",{"type":718,"content":2555},[2556],{"text":2557,"type":722},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":718,"content":2559},[2560],{"text":2561,"type":722},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":748,"content":2563},[2564,2570,2576,2582,2594,2608],{"type":751,"content":2565},[2566],{"type":718,"content":2567},[2568],{"text":2569,"type":722},"Outdoor walks/hikes in nature",{"type":751,"content":2571},[2572],{"type":718,"content":2573},[2574],{"text":2575,"type":722},"Easy pace swims",{"type":751,"content":2577},[2578],{"type":718,"content":2579},[2580],{"text":2581,"type":722},"Sauna sessions",{"type":751,"content":2583},[2584],{"type":718,"content":2585},[2586],{"text":2587,"type":722,"marks":2588},"Low-intensity yoga",[2589,2593],{"type":727,"attrs":2590},{"href":2591,"uuid":48,"anchor":48,"custom":2592,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1461},{"type":751,"content":2595},[2596],{"type":718,"content":2597},[2598,2606],{"text":2599,"type":722,"marks":2600},"Mobility work",[2601,2605],{"type":727,"attrs":2602},{"href":2603,"uuid":48,"anchor":48,"custom":2604,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1461},{"text":2607,"type":722}," ",{"type":751,"content":2609},[2610],{"type":718,"content":2611},[2612],{"text":2613,"type":722,"marks":2614},"Stretching",[2615,2619],{"type":727,"attrs":2616},{"href":2617,"uuid":48,"anchor":48,"custom":2618,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1461},{"type":788,"attrs":2621,"content":2622},{"level":842},[2623],{"text":2624,"type":722},"Morning Workouts Before Starting the Day",{"type":718,"content":2626},[2627],{"text":2628,"type":722},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":718,"content":2630},[2631],{"text":2632,"type":722},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":748,"content":2634},[2635,2641,2647,2653],{"type":751,"content":2636},[2637],{"type":718,"content":2638},[2639],{"text":2640,"type":722},"Turning off electronics the last hour",{"type":751,"content":2642},[2643],{"type":718,"content":2644},[2645],{"text":2646,"type":722},"Sleeping in a blacked-out environment",{"type":751,"content":2648},[2649],{"type":718,"content":2650},[2651],{"text":2652,"type":722},"Getting to bed at the same time each night",{"type":751,"content":2654},[2655],{"type":718,"content":2656},[2657],{"text":2658,"type":722},"Set out your workout clothes the night before",{"type":718,"content":2660},[2661,2663,2671],{"text":2662,"type":722},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2664,"type":722,"marks":2665},"H.I.I.T. session",[2666,2670],{"type":727,"attrs":2667},{"href":2668,"uuid":48,"anchor":48,"custom":2669,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1461},{"text":2672,"type":722},".",{"type":788,"attrs":2674,"content":2675},{"level":842},[2676],{"text":2677,"type":722},"End-of-Day Workouts",{"type":718,"content":2679},[2680],{"text":2681,"type":722},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":718,"content":2683},[2684],{"text":2685,"type":722},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":748,"content":2687},[2688,2701,2707],{"type":751,"content":2689},[2690],{"type":718,"content":2691},[2692,2694,2699],{"text":2693,"type":722},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2695,"type":722,"marks":2696},"“why” ",[2697],{"type":2698},"italic",{"text":2700,"type":722},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":751,"content":2702},[2703],{"type":718,"content":2704},[2705],{"text":2706,"type":722},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":751,"content":2708},[2709],{"type":718,"content":2710},[2711],{"text":2712,"type":722},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":718,"content":2714},[2715],{"text":2716,"type":722},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":788,"attrs":2718,"content":2719},{"level":790},[2720],{"text":2721,"type":722},"Plan Then Execute",{"type":718,"content":2723},[2724],{"text":2725,"type":722},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":788,"attrs":2727,"content":2728},{"level":790},[2729],{"text":1367,"type":722},{"type":718,"content":2731},[2732,2733,2739],{"text":1371,"type":722},{"text":1156,"type":722,"marks":2734},[2735,2738],{"type":727,"attrs":2736},{"href":1160,"uuid":48,"anchor":48,"custom":2737,"target":731,"linktype":13},{},{"type":1461},{"text":2740,"type":722}," 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":718,"content":2742},[2743],{"text":2111,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2745,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2750,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2746,"component":118,"meta_info":2747,"meta_title":7,"block_image":2748,"cover_image":2749,"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":2753,"title":2754,"plugin":43,"description":2755},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2757,"alt":2758,"name":7,"focus":7,"title":2758,"filename":2759,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1405],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2769,"created_at":2770,"published_at":2771,"updated_at":2772,"id":2773,"uuid":2774,"content":2775,"slug":3045,"full_slug":3046,"sort_by_date":48,"position":3047,"tag_list":3048,"is_startpage":9,"parent_id":1222,"meta_data":48,"group_id":3049,"first_published_at":3050,"release_id":48,"lang":60,"path":1225,"alternates":3051,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2776,"faqs":2777,"title":2769,"topic":2794,"author":1270,"content":2809,"category":3026,"schedule":3034,"component":1208,"meta_info":3035,"cover_image":3039,"description":3043,"contributors":3044},"0970fa5a-5687-49ba-9c33-b7285372264c",[2778,2782,2786,2790],{"_uid":2779,"answer":2780,"question":2781,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2783,"answer":2784,"question":2785,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2787,"answer":2788,"question":2789,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2791,"answer":2792,"question":2793,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2795,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2807,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2808,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2796,"component":39,"meta_info":2804,"block_image":2805,"cover_image":2806,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2797,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2802,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2803,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2798,"component":118,"meta_info":2799,"meta_title":7,"block_image":2800,"cover_image":2801,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":715,"content":2810},[2811,2816,2835,2840,2845,2849,2881,2885,2890,2900,2920,2924,2929,2933,2959,2963,2989,2993,2998,3010,3014,3023],{"type":788,"attrs":2812,"content":2813},{"level":790},[2814],{"text":2815,"type":722},"How to Get Better Head Movement in Boxing",{"type":718,"content":2817},[2818,2820,2827,2829,2833],{"text":2819,"type":722},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2821,"type":722,"marks":2822},"movements",[2823],{"type":727,"attrs":2824},{"href":2825,"uuid":48,"anchor":48,"custom":2826,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2828,"type":722}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2830,"type":722,"marks":2831},"employ",[2832],{"type":2698},{"text":2834,"type":722}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":788,"attrs":2836,"content":2837},{"level":790},[2838],{"text":2839,"type":722},"3 Boxing Head Movement Drills",{"type":788,"attrs":2841,"content":2842},{"level":842},[2843],{"text":2844,"type":722},"The 5 Point Pivot Drill",{"type":718,"content":2846},[2847],{"text":2848,"type":722},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":748,"content":2850},[2851,2857,2863,2869,2875],{"type":751,"content":2852},[2853],{"type":718,"content":2854},[2855],{"text":2856,"type":722},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":751,"content":2858},[2859],{"type":718,"content":2860},[2861],{"text":2862,"type":722},"Weave under to the other side (to avoid hooks)",{"type":751,"content":2864},[2865],{"type":718,"content":2866},[2867],{"text":2868,"type":722},"Pull back/sway (good for avoiding uppercuts)",{"type":751,"content":2870},[2871],{"type":718,"content":2872},[2873],{"text":2874,"type":722},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":751,"content":2876},[2877],{"type":718,"content":2878},[2879],{"text":2880,"type":722},"Throw a punch (it's important that defense and offense are fluid) ",{"type":718,"content":2882},[2883],{"text":2884,"type":722},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":788,"attrs":2886,"content":2887},{"level":842},[2888],{"text":2889,"type":722},"Frame and Shoot Drill",{"type":718,"content":2891},[2892,2894,2898],{"text":2893,"type":722},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2895,"type":722,"marks":2896},"will",[2897],{"type":2698},{"text":2899,"type":722}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":748,"content":2901},[2902,2908,2914],{"type":751,"content":2903},[2904],{"type":718,"content":2905},[2906],{"text":2907,"type":722},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":751,"content":2909},[2910],{"type":718,"content":2911},[2912],{"text":2913,"type":722},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":751,"content":2915},[2916],{"type":718,"content":2917},[2918],{"text":2919,"type":722},"Once you know what feels best, throw a punch from that position. ",{"type":718,"content":2921},[2922],{"text":2923,"type":722},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":788,"attrs":2925,"content":2926},{"level":842},[2927],{"text":2928,"type":722},"The Line Drill",{"type":718,"content":2930},[2931],{"text":2932,"type":722},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":748,"content":2934},[2935,2941,2947,2953],{"type":751,"content":2936},[2937],{"type":718,"content":2938},[2939],{"text":2940,"type":722},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":751,"content":2942},[2943],{"type":718,"content":2944},[2945],{"text":2946,"type":722}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":751,"content":2948},[2949],{"type":718,"content":2950},[2951],{"text":2952,"type":722},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":751,"content":2954},[2955],{"type":718,"content":2956},[2957],{"text":2958,"type":722},"Repeat step 1",{"type":718,"content":2960},[2961],{"text":2962,"type":722},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":748,"content":2964},[2965,2971,2977,2983],{"type":751,"content":2966},[2967],{"type":718,"content":2968},[2969],{"text":2970,"type":722},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":751,"content":2972},[2973],{"type":718,"content":2974},[2975],{"text":2976,"type":722},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":751,"content":2978},[2979],{"type":718,"content":2980},[2981],{"text":2982,"type":722},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":751,"content":2984},[2985],{"type":718,"content":2986},[2987],{"text":2988,"type":722},"Return to neutral and repeat the sequence",{"type":718,"content":2990},[2991],{"text":2992,"type":722},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":788,"attrs":2994,"content":2995},{"level":790},[2996],{"text":2997,"type":722},"Keep Your Head Moving",{"type":718,"content":2999},[3000,3002,3008],{"text":3001,"type":722},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2821,"type":722,"marks":3003},[3004],{"type":727,"attrs":3005},{"href":3006,"uuid":48,"anchor":48,"custom":3007,"target":731,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":3009,"type":722}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":788,"attrs":3011,"content":3012},{"level":790},[3013],{"text":1367,"type":722},{"type":718,"content":3015},[3016,3017,3022],{"text":1371,"type":722},{"text":1156,"type":722,"marks":3018},[3019],{"type":727,"attrs":3020},{"href":1160,"uuid":48,"anchor":48,"custom":3021,"target":731,"linktype":13},{},{"text":2740,"type":722},{"type":718,"content":3024},[3025],{"text":1382,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3027,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3032,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3028,"component":118,"meta_info":3029,"meta_title":7,"block_image":3030,"cover_image":3031,"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":3036,"title":3037,"plugin":43,"description":3038},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":3040,"alt":3041,"name":7,"focus":7,"title":3041,"filename":3042,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1405],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1208,"created_at":3053,"published_at":3054,"updated_at":3055,"id":3056,"uuid":3057,"content":3058,"slug":1208,"full_slug":3079,"sort_by_date":48,"position":446,"tag_list":3080,"is_startpage":9,"parent_id":3081,"meta_data":48,"group_id":3082,"first_published_at":3083,"release_id":48,"lang":60,"path":7,"alternates":3084,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3059,"component":3060,"meta_info":3061,"custom_content_list":3063},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3062,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3064,3069,3074],{"_uid":3065,"label":3066,"value":3067,"dev_id":3068,"component":722},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3070,"label":3071,"value":3072,"dev_id":3073,"component":722},"3f150d78-05ad-4538-9d94-41f34028f263","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.","article.email.description",{"_uid":3075,"label":3076,"value":3077,"dev_id":3078,"component":722},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892821261]