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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1423,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1413,"full_slug":1414,"sort_by_date":48,"position":1415,"tag_list":1416,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1419,"first_published_at":1420,"release_id":48,"lang":60,"path":1421,"alternates":1422,"default_full_slug":48,"translated_slugs":48},"20-Minute At-Home Postpartum Workout","2021-11-25T17:05:22.853Z","2022-09-26T19:55:39.625Z","2022-09-26T19:55:39.668Z",88352884,"7dbfeabb-6092-4a94-b806-d11ab0983445",{"_uid":664,"faqs":665,"title":657,"topic":719,"author":734,"content":758,"category":1396,"schedule":1404,"component":1405,"meta_info":1406,"cover_image":1409,"description":1408,"email_capture":1412},"0956afc5-d678-4e21-b5f8-362f4f365ac6",[666,671,675,679,683,687,691,695,699,703,707,711,715],{"_uid":667,"answer":668,"question":669,"component":670},"b5671bb1-1890-48b3-9c49-997deee57326","First and foremost, make sure that your body is ready. A common guideline is to wait 6-8 weeks after giving birth to start working out again. Always speak with your healthcare provider to see when you can get back into a fitness program and what workouts are best for you to begin with. Although you may have been in an intense fitness routine, like high-impact boxing, kickboxing, or HIIT classes 5 days a week before your pregnancy, don’t expect to jump right back into it. Doing high-impact or high-intensity workouts can be more harmful than helpful when you are newly postpartum. Opt for low-impact exercises like walking, stretching, bodyweight movements, or using resistance bands.","How can I get in shape after having a baby?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"fce1d877-5211-4921-9c02-d28e7053805a","Here are 10 bodyweight moves that you can do postpartum at home to get yourself back in shape and feeling stronger than ever!\\n\\nComplete each move for 30 seconds, and repeat the circuit four times for a 20-minute workout. Once you’re ready, you can gradually increase your time to a full minute for each exercise.","Postnatal Bodyweight Workout",{"_uid":676,"answer":677,"question":678,"component":670},"8098a815-bd50-4717-aaf2-6f9fef1ede1a","Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips\\nThink of your spine as a straight line connecting your shoulders to your hips\\nCat\\nPress your hands into the ground, round your back towards the sky and lift the sides of your waist away from the floor\\nDraw your lower belly toward your spine and tuck your tailbone under\\nKeep the sides of your neck long and allow your head to hang towards the floor\\nSpread your shoulder blades apart\\nCow\\n\\nPress the tops of your feet against the mat and push down through your palms while simultaneously lifting your chest and your tailbone toward the sky\\nDraw down through your shoulder blades and slide your shoulders down your back\\nAs your stomach draws down toward the floor, gaze up and keep your spine long\\nCycle back and forth between cat and cow for the allotted time","Cat-Cow",{"_uid":680,"answer":681,"question":682,"component":670},"2111da53-4de6-4b99-8261-f320079ea6ec","Begin on all fours with your hands directly under your shoulders and your knees directly under your hips\\nDraw your belly button into your spine\\nKeeping your back and pelvis stable and your back flat, reach your right arm forward and extend your left leg back\\nReturn to the starting position, placing your hand and knee on the floor\\nRepeat on the other side for one complete rep\\nContinue alternating sides for the allotted time","Bird Dog",{"_uid":684,"answer":685,"question":686,"component":670},"e0cbe8b8-52b3-4e84-8ad3-4f7691cc87e2","Begin on all fours with your hands directly under your shoulders and your knees directly under your hips\\nDraw your belly button into your spine and look at the floor\\nKeeping your back and pelvis stable, lift your left leg away from your body at a 45-degree angle and your knee bent at a 90-degree angle\\nHold for a second and then lower your leg back down\\nRepeat on the right side to complete one rep\\nContinue alternating sides for the allotted time","Fire Hydrants",{"_uid":688,"answer":689,"question":690,"component":670},"8e171a8a-35ab-479e-a8a0-ad819cfb5aaa","Assume a push-up position with your hands directly beneath your shoulders and your toes tucked under\\nKeep your back flat and your spine straight\\nSqueeze your glutes and suck your belly button into your spine\\nHold for the allotted time and try not to drop your knees or torso","Plank",{"_uid":692,"answer":693,"question":694,"component":670},"60b75a70-91cd-450d-b3e8-392a4171fbb3","Start on all fours and place your hands slightly wider than your shoulders\\nStep your feet back and tuck your toes\\nStraighten your arms and legs\\nBend your elbows and lower your body until your chest nearly touches the floor, keeping a flat back the entire time\\nPause, then push yourself back up to complete one rep\\nContinue for the allotted time","Push-Up",{"_uid":696,"answer":697,"question":698,"component":670},"e432bff0-c351-4fd8-97da-d0b57f1c99cf","Lie on the floor face down with your legs straight and your arms extended out in front of you\\nKeeping your head in a neutral position, slowly and simultaneously lift your arms and legs a few inches off the ground\\nAim to lift your belly button slightly off the floor to contract your abs\\nHold this position for the allotted time, then release and lower yourself back down","Superman",{"_uid":700,"answer":701,"question":702,"component":670},"9aaffa1a-1e13-459b-9e65-05d03e6fb0cb","Lie on your right side, legs extended and stacked from hip to feet\\nThe elbow of your right arm should be directly under your shoulder\\nEnsure that your head is directly in line with your spine\\nYour left arm can be aligned along the left side of your body\\nEngage your abdominal muscles, sucking your belly button into your spine\\nLift your hips and knees off the floor, keeping your torso in a straight line\\nHold this position for the allotted time\\nRelease back down\\nRepeat on the left side","Side Plank",{"_uid":704,"answer":705,"question":706,"component":670},"8320e5b7-d958-41fe-a82e-3bfd76cdba71","Lie on your back with your knees bent and feet flat on the floor, hip-width apart\\nLay your arms by your sides with your palms facing down\\nLift your pelvis off the floor by pressing into the soles of your feet until your lower body is in line with your knees\\nSqueeze your glutes and keep your stomach flat\\nThen lower back down to the ground\\nContinue to raise your hips and lower for the allotted time\\nBe sure to keep your knees pointing straight","Glute Bridge",{"_uid":708,"answer":709,"question":710,"component":670},"2e666398-14d2-40c6-9a24-7621b2da9bdc","Complete a glute bridge, with one leg extended straight out during the duration of the exercise\\nRepeat with the other leg","Single Leg Glute Bridge",{"_uid":712,"answer":713,"question":714,"component":670},"2908f969-49da-41e8-9908-5b77f2ea1e54","Start standing with your feet together\\nStep forward about 2-3 feet with your right foot\\nEngage your core and tuck your hips to keep your back straight and your pelvis inline with your rib cage\\nBend both knees to lower yourself to a 90 degree angle until your right thigh is parallel to the floor\\nBe sure that your right knee does not extend beyond your right toes\\nPush back through both feet and return to your starting position, exhaling and squeezing your glutes at the top\\nRepeat with your left foot\\nContinue alternating sides for the allotted time","Lunge",{"_uid":716,"answer":717,"question":718,"component":670},"3f33a94f-d935-43d6-b29a-b1e4313a0e23","Start standing with feet hip-width apart\\nKeeping your core tight and your chest proud, lower yourself down as if sitting in a chair\\nPush through the floor to straighten your legs and lift yourself back into standing position\\nThis is one rep\\nContinue for the allotted time","Squat",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":720,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":721,"component":39,"meta_info":729,"block_image":730,"cover_image":731,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":723,"component":118,"meta_info":724,"meta_title":7,"block_image":725,"cover_image":726,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":735,"created_at":736,"published_at":737,"updated_at":738,"id":739,"uuid":740,"content":741,"slug":751,"full_slug":752,"sort_by_date":48,"position":133,"tag_list":753,"is_startpage":9,"parent_id":754,"meta_data":48,"group_id":755,"first_published_at":756,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":742,"_uid":743,"name":744,"photo":745,"component":748,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":749,"social_link_linkedin":7,"social_link_instagram":750,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":746,"alt":744,"name":7,"focus":48,"title":744,"filename":747,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":759,"content":760},"doc",[761,783,789,793,797,802,818,823,849,854,880,884,922,926,962,966,992,996,1034,1038,1064,1068,1124,1128,1172,1176,1190,1194,1243,1247,1278,1282,1303,1319,1354,1359],{"type":762,"content":763},"paragraph",[764,767,773,781],{"text":765,"type":766},"Looking to get back into shape after having a baby? First and foremost, make sure that your body is ready. A common guideline is to wait 6-8 weeks after giving birth to start working out again. Always speak with your healthcare provider to see when you can get back into a fitness program and what workouts are best for you to begin with. Although you may have been in an intense fitness routine, like high-impact boxing, kickboxing, or HIIT classes 5 days a week before your pregnancy, don’t expect to jump right back into it. Doing high-impact or high-intensity workouts can be more harmful than helpful when you are newly postpartum. Opt for low-impact exercises like walking, ","text",{"text":768,"type":766,"marks":769}," ",[770],{"type":771,"attrs":772},"styled",{"class":7},{"text":774,"type":766,"marks":775},"stretching",[776],{"type":777,"attrs":778},"link",{"href":779,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-dynamic-and-static-at-home-boxing-stretches/","_blank",{"text":782,"type":766},", bodyweight movements, or using resistance bands.",{"type":784,"attrs":785,"content":787},"heading",{"level":786},2,[788],{"text":674,"type":766},{"type":762,"content":790},[791],{"text":792,"type":766},"Here are 10 bodyweight moves that you can do postpartum at home to get yourself back in shape and feeling stronger than ever!",{"type":762,"content":794},[795],{"text":796,"type":766},"Complete each move for 30 seconds, and repeat the circuit four times for a 20-minute workout. Once you’re ready, you can gradually increase your time to a full minute for each exercise.",{"type":784,"attrs":798,"content":800},{"level":799},3,[801],{"text":678,"type":766},{"type":803,"content":804},"bullet_list",[805,812],{"type":806,"content":807},"list_item",[808],{"type":762,"content":809},[810],{"text":811,"type":766},"Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips",{"type":806,"content":813},[814],{"type":762,"content":815},[816],{"text":817,"type":766},"Think of your spine as a straight line connecting your shoulders to your hips",{"type":784,"attrs":819,"content":820},{"level":799},[821],{"text":822,"type":766},"Cat",{"type":803,"content":824},[825,831,837,843],{"type":806,"content":826},[827],{"type":762,"content":828},[829],{"text":830,"type":766},"Press your hands into the ground, round your back towards the sky and lift the sides of your waist away from the floor",{"type":806,"content":832},[833],{"type":762,"content":834},[835],{"text":836,"type":766},"Draw your lower belly toward your spine and tuck your tailbone under",{"type":806,"content":838},[839],{"type":762,"content":840},[841],{"text":842,"type":766},"Keep the sides of your neck long and allow your head to hang towards the floor",{"type":806,"content":844},[845],{"type":762,"content":846},[847],{"text":848,"type":766},"Spread your shoulder blades apart",{"type":784,"attrs":850,"content":851},{"level":799},[852],{"text":853,"type":766},"Cow",{"type":803,"content":855},[856,862,868,874],{"type":806,"content":857},[858],{"type":762,"content":859},[860],{"text":861,"type":766},"Press the tops of your feet against the mat and push down through your palms while simultaneously lifting your chest and your tailbone toward the sky",{"type":806,"content":863},[864],{"type":762,"content":865},[866],{"text":867,"type":766},"Draw down through your shoulder blades and slide your shoulders down your back",{"type":806,"content":869},[870],{"type":762,"content":871},[872],{"text":873,"type":766},"As your stomach draws down toward the floor, gaze up and keep your spine long",{"type":806,"content":875},[876],{"type":762,"content":877},[878],{"text":879,"type":766},"Cycle back and forth between cat and cow for the allotted time",{"type":784,"attrs":881,"content":882},{"level":799},[883],{"text":682,"type":766},{"type":803,"content":885},[886,892,898,904,910,916],{"type":806,"content":887},[888],{"type":762,"content":889},[890],{"text":891,"type":766},"Begin on all fours with your hands directly under your shoulders and your knees directly under your hips",{"type":806,"content":893},[894],{"type":762,"content":895},[896],{"text":897,"type":766},"Draw your belly button into your spine",{"type":806,"content":899},[900],{"type":762,"content":901},[902],{"text":903,"type":766},"Keeping your back and pelvis stable and your back flat, reach your right arm forward and extend your left leg back",{"type":806,"content":905},[906],{"type":762,"content":907},[908],{"text":909,"type":766},"Return to the starting position, placing your hand and knee on the floor",{"type":806,"content":911},[912],{"type":762,"content":913},[914],{"text":915,"type":766},"Repeat on the other side for one complete rep",{"type":806,"content":917},[918],{"type":762,"content":919},[920],{"text":921,"type":766},"Continue alternating sides for the allotted time",{"type":784,"attrs":923,"content":924},{"level":799},[925],{"text":686,"type":766},{"type":803,"content":927},[928,933,939,945,951,957],{"type":806,"content":929},[930],{"type":762,"content":931},[932],{"text":891,"type":766},{"type":806,"content":934},[935],{"type":762,"content":936},[937],{"text":938,"type":766},"Draw your belly button into your spine and look at the floor",{"type":806,"content":940},[941],{"type":762,"content":942},[943],{"text":944,"type":766},"Keeping your back and pelvis stable, lift your left leg away from your body at a 45-degree angle and your knee bent at a 90-degree angle",{"type":806,"content":946},[947],{"type":762,"content":948},[949],{"text":950,"type":766},"Hold for a second and then lower your leg back down",{"type":806,"content":952},[953],{"type":762,"content":954},[955],{"text":956,"type":766},"Repeat on the right side to complete one rep",{"type":806,"content":958},[959],{"type":762,"content":960},[961],{"text":921,"type":766},{"type":784,"attrs":963,"content":964},{"level":799},[965],{"text":690,"type":766},{"type":803,"content":967},[968,974,980,986],{"type":806,"content":969},[970],{"type":762,"content":971},[972],{"text":973,"type":766},"Assume a push-up position with your hands directly beneath your shoulders and your toes tucked under",{"type":806,"content":975},[976],{"type":762,"content":977},[978],{"text":979,"type":766},"Keep your back flat and your spine straight",{"type":806,"content":981},[982],{"type":762,"content":983},[984],{"text":985,"type":766},"Squeeze your glutes and suck your belly button into your spine",{"type":806,"content":987},[988],{"type":762,"content":989},[990],{"text":991,"type":766},"Hold for the allotted time and try not to drop your knees or torso",{"type":784,"attrs":993,"content":994},{"level":799},[995],{"text":694,"type":766},{"type":803,"content":997},[998,1004,1010,1016,1022,1028],{"type":806,"content":999},[1000],{"type":762,"content":1001},[1002],{"text":1003,"type":766},"Start on all fours and place your hands slightly wider than your shoulders",{"type":806,"content":1005},[1006],{"type":762,"content":1007},[1008],{"text":1009,"type":766},"Step your feet back and tuck your toes",{"type":806,"content":1011},[1012],{"type":762,"content":1013},[1014],{"text":1015,"type":766},"Straighten your arms and legs",{"type":806,"content":1017},[1018],{"type":762,"content":1019},[1020],{"text":1021,"type":766},"Bend your elbows and lower your body until your chest nearly touches the floor, keeping a flat back the entire time",{"type":806,"content":1023},[1024],{"type":762,"content":1025},[1026],{"text":1027,"type":766},"Pause, then push yourself back up to complete one rep",{"type":806,"content":1029},[1030],{"type":762,"content":1031},[1032],{"text":1033,"type":766},"Continue for the allotted time",{"type":784,"attrs":1035,"content":1036},{"level":799},[1037],{"text":698,"type":766},{"type":803,"content":1039},[1040,1046,1052,1058],{"type":806,"content":1041},[1042],{"type":762,"content":1043},[1044],{"text":1045,"type":766},"Lie on the floor face down with your legs straight and your arms extended out in front of you",{"type":806,"content":1047},[1048],{"type":762,"content":1049},[1050],{"text":1051,"type":766},"Keeping your head in a neutral position, slowly and simultaneously lift your arms and legs a few inches off the ground",{"type":806,"content":1053},[1054],{"type":762,"content":1055},[1056],{"text":1057,"type":766},"Aim to lift your belly button slightly off the floor to contract your abs",{"type":806,"content":1059},[1060],{"type":762,"content":1061},[1062],{"text":1063,"type":766},"Hold this position for the allotted time, then release and lower yourself back down",{"type":784,"attrs":1065,"content":1066},{"level":799},[1067],{"text":702,"type":766},{"type":803,"content":1069},[1070,1076,1082,1088,1094,1100,1106,1112,1118],{"type":806,"content":1071},[1072],{"type":762,"content":1073},[1074],{"text":1075,"type":766},"Lie on your right side, legs extended and stacked from hip to feet",{"type":806,"content":1077},[1078],{"type":762,"content":1079},[1080],{"text":1081,"type":766},"The elbow of your right arm should be directly under your shoulder",{"type":806,"content":1083},[1084],{"type":762,"content":1085},[1086],{"text":1087,"type":766},"Ensure that your head is directly in line with your spine",{"type":806,"content":1089},[1090],{"type":762,"content":1091},[1092],{"text":1093,"type":766},"Your left arm can be aligned along the left side of your body",{"type":806,"content":1095},[1096],{"type":762,"content":1097},[1098],{"text":1099,"type":766},"Engage your abdominal muscles, sucking your belly button into your spine",{"type":806,"content":1101},[1102],{"type":762,"content":1103},[1104],{"text":1105,"type":766},"Lift your hips and knees off the floor, keeping your torso in a straight line",{"type":806,"content":1107},[1108],{"type":762,"content":1109},[1110],{"text":1111,"type":766},"Hold this position for the allotted time",{"type":806,"content":1113},[1114],{"type":762,"content":1115},[1116],{"text":1117,"type":766},"Release back down",{"type":806,"content":1119},[1120],{"type":762,"content":1121},[1122],{"text":1123,"type":766},"Repeat on the left side",{"type":784,"attrs":1125,"content":1126},{"level":799},[1127],{"text":706,"type":766},{"type":803,"content":1129},[1130,1136,1142,1148,1154,1160,1166],{"type":806,"content":1131},[1132],{"type":762,"content":1133},[1134],{"text":1135,"type":766},"Lie on your back with your knees bent and feet flat on the floor, hip-width apart",{"type":806,"content":1137},[1138],{"type":762,"content":1139},[1140],{"text":1141,"type":766},"Lay your arms by your sides with your palms facing down",{"type":806,"content":1143},[1144],{"type":762,"content":1145},[1146],{"text":1147,"type":766},"Lift your pelvis off the floor by pressing into the soles of your feet until your lower body is in line with your knees",{"type":806,"content":1149},[1150],{"type":762,"content":1151},[1152],{"text":1153,"type":766},"Squeeze your glutes and keep your stomach flat",{"type":806,"content":1155},[1156],{"type":762,"content":1157},[1158],{"text":1159,"type":766},"Then lower back down to the ground",{"type":806,"content":1161},[1162],{"type":762,"content":1163},[1164],{"text":1165,"type":766},"Continue to raise your hips and lower for the allotted time",{"type":806,"content":1167},[1168],{"type":762,"content":1169},[1170],{"text":1171,"type":766},"Be sure to keep your knees pointing straight",{"type":784,"attrs":1173,"content":1174},{"level":799},[1175],{"text":710,"type":766},{"type":803,"content":1177},[1178,1184],{"type":806,"content":1179},[1180],{"type":762,"content":1181},[1182],{"text":1183,"type":766},"Complete a glute bridge, with one leg extended straight out during the duration of the exercise",{"type":806,"content":1185},[1186],{"type":762,"content":1187},[1188],{"text":1189,"type":766},"Repeat with the other leg",{"type":784,"attrs":1191,"content":1192},{"level":799},[1193],{"text":714,"type":766},{"type":803,"content":1195},[1196,1202,1208,1214,1220,1226,1232,1238],{"type":806,"content":1197},[1198],{"type":762,"content":1199},[1200],{"text":1201,"type":766},"Start standing with your feet together",{"type":806,"content":1203},[1204],{"type":762,"content":1205},[1206],{"text":1207,"type":766},"Step forward about 2-3 feet with your right foot",{"type":806,"content":1209},[1210],{"type":762,"content":1211},[1212],{"text":1213,"type":766},"Engage your core and tuck your hips to keep your back straight and your pelvis inline with your rib cage",{"type":806,"content":1215},[1216],{"type":762,"content":1217},[1218],{"text":1219,"type":766},"Bend both knees to lower yourself to a 90 degree angle until your right thigh is parallel to the floor",{"type":806,"content":1221},[1222],{"type":762,"content":1223},[1224],{"text":1225,"type":766},"Be sure that your right knee does not extend beyond your right toes",{"type":806,"content":1227},[1228],{"type":762,"content":1229},[1230],{"text":1231,"type":766},"Push back through both feet and return to your starting position, exhaling and squeezing your glutes at the top",{"type":806,"content":1233},[1234],{"type":762,"content":1235},[1236],{"text":1237,"type":766},"Repeat with your left foot",{"type":806,"content":1239},[1240],{"type":762,"content":1241},[1242],{"text":921,"type":766},{"type":784,"attrs":1244,"content":1245},{"level":799},[1246],{"text":718,"type":766},{"type":803,"content":1248},[1249,1255,1261,1267,1273],{"type":806,"content":1250},[1251],{"type":762,"content":1252},[1253],{"text":1254,"type":766},"Start standing with feet hip-width apart",{"type":806,"content":1256},[1257],{"type":762,"content":1258},[1259],{"text":1260,"type":766},"Keeping your core tight and your chest proud, lower yourself down as if sitting in a chair",{"type":806,"content":1262},[1263],{"type":762,"content":1264},[1265],{"text":1266,"type":766},"Push through the floor to straighten your legs and lift yourself back into standing position",{"type":806,"content":1268},[1269],{"type":762,"content":1270},[1271],{"text":1272,"type":766},"This is one rep",{"type":806,"content":1274},[1275],{"type":762,"content":1276},[1277],{"text":1033,"type":766},{"type":762,"content":1279},[1280],{"text":1281,"type":766},"Repeat these ten exercises for up to four rounds for a full workout. Remember to start slowly--if 30 seconds for each exercise is long, decrease the time and work your way up. Take time to rest in between each round.",{"type":762,"content":1283},[1284,1286,1290,1296,1301],{"text":1285,"type":766},"Your goal for getting back into pre-baby shape should be focused on proper function and ",{"text":768,"type":766,"marks":1287},[1288],{"type":771,"attrs":1289},{"class":7},{"text":1291,"type":766,"marks":1292},"core stability",[1293],{"type":777,"attrs":1294},{"href":1295,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/for-members/shred-and-stabilize-your-core-with-all-new-core-workouts/",{"text":1297,"type":766,"marks":1298},"  ",[1299],{"type":771,"attrs":1300},{"class":7},{"text":1302,"type":766},"before strength-building. I highly suggest working with a coach or a trainer who is a pre- and post-natal fitness specialist. Always listen to your body when doing any form of exercise. If you are feeling like it is too much, decrease the intensity level and give yourself a break to recover from childbirth. The key is to have patience and take your time into this new journey as a mom.",{"type":762,"content":1304},[1305,1307,1311,1317],{"text":1306,"type":766},"Being a mom of two, I understand how taking care of little ones and fitting in workouts can be challenging, but with the help and encouragement from myself and the ",{"text":768,"type":766,"marks":1308},[1309],{"type":771,"attrs":1310},{"class":7},{"text":1312,"type":766,"marks":1313},"FightCamp Team",[1314],{"type":777,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1318,"type":766},", know that we are always in your corner. Making time for yourself, even if it's a quick boxing or kickboxing workout, will be so rewarding for you physically and mentally. Keep up the great work, mom, you're doing an awesome job!",{"type":762,"content":1320},[1321,1323,1327,1332,1336,1338,1342,1348,1352],{"text":1322,"type":766},"If you have any favorite postpartum exercises or tips, I’d love to hear them! Connect with me and follow me on IG ",{"text":768,"type":766,"marks":1324},[1325],{"type":771,"attrs":1326},{"class":7},{"text":1328,"type":766,"marks":1329},"@shaniesmash",[1330],{"type":777,"attrs":1331},{"href":750,"uuid":48,"anchor":48,"target":780,"linktype":48},{"text":1297,"type":766,"marks":1333},[1334],{"type":771,"attrs":1335},{"class":7},{"text":1337,"type":766},"and join the ",{"text":768,"type":766,"marks":1339},[1340],{"type":771,"attrs":1341},{"class":7},{"text":1343,"type":766,"marks":1344},"FightCamp Community",[1345],{"type":777,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"target":780,"linktype":48},"https://www.facebook.com/groups/542530602799015",{"text":1297,"type":766,"marks":1349},[1350],{"type":771,"attrs":1351},{"class":7},{"text":1353,"type":766},"on Facebook.",{"type":784,"attrs":1355,"content":1356},{"level":799},[1357],{"text":1358,"type":766},"Related Articles",{"type":762,"content":1360},[1361,1367,1369,1375,1376,1382,1383,1389,1390],{"text":1362,"type":766,"marks":1363},"How To Prepare For a Dangerous Situation | Fighter's Advice",[1364],{"type":777,"attrs":1365},{"href":1366,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-prepare-for-a-dangerous-situation-fighters-advice/",{"type":1368},"hard_break",{"text":1370,"type":766,"marks":1371},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1372],{"type":777,"attrs":1373},{"href":1374,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips/",{"type":1368},{"text":1377,"type":766,"marks":1378},"10 Yoga Poses For Boxers and Kickboxers",[1379],{"type":777,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{"type":1368},{"text":1384,"type":766,"marks":1385},"30 Minute Boxing HIIT Family Workout With Shanie SMASH",[1386],{"type":777,"attrs":1387},{"href":1388,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/30-minute-boxing-hiit-family-workout-with-shanie-smash/",{"type":1368},{"text":1391,"type":766,"marks":1392},"6 Benefits of Boxing & Kickboxing for Kids",[1393],{"type":777,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/6-benefits-of-boxing-kickboxing-for-kids/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1397,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1402,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1398,"component":118,"meta_info":1399,"meta_title":7,"block_image":1400,"cover_image":1401,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-01-12 00:00","article",{"_uid":1407,"title":657,"plugin":43,"description":1408},"86a34931-a457-4a1c-87dd-c25950fe3e79","Hey, new moms! FightCamp’s Shanie “Smash” has 10 postnatal bodyweight exercises that will rebuild your strength & get you back to your pre-baby fitness routine!",{"id":1410,"alt":657,"name":7,"focus":48,"title":657,"filename":1411,"copyright":7,"fieldtype":50},3458990,"https://a.storyblok.com/f/115220/2400x990/b0c491486f/20-minute-at-home-postpartum-workout.png",[],"20-minute-at-home-postpartum-workout","blogs/20-minute-at-home-postpartum-workout",-2800,[1417],"featured",60887917,"4db80fa8-a1a9-4f6e-99a3-5fd1bfa2c488","2022-01-12T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1424],[1425,1609,1901,2243,2566,2850],{"name":1426,"created_at":1427,"published_at":1428,"updated_at":1429,"id":1430,"uuid":1431,"content":1432,"slug":1603,"full_slug":1604,"sort_by_date":48,"position":1605,"tag_list":1606,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1607,"first_published_at":1428,"release_id":48,"lang":60,"path":1421,"alternates":1608,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1433,"faqs":1434,"title":1426,"topic":1443,"author":1458,"content":1459,"category":1584,"schedule":1592,"component":1405,"meta_info":1593,"cover_image":1597,"description":1601,"contributors":1602},"c6387572-343f-40bf-8172-852035367c90",[1435,1439],{"_uid":1436,"answer":1437,"question":1438,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1440,"answer":1441,"question":1442,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1444,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1456,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1445,"component":39,"meta_info":1453,"block_image":1454,"cover_image":1455,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1446,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1451,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1447,"component":118,"meta_info":1448,"meta_title":7,"block_image":1449,"cover_image":1450,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":759,"content":1460},[1461,1466,1469,1474,1479,1483,1488,1492,1497,1510,1515,1528,1533,1537,1542,1553,1558,1562,1567,1580],{"type":784,"attrs":1462,"content":1463},{"level":786},[1464],{"text":1465,"type":766},"Boxing Gym Culture",{"type":762,"content":1467},[1468],{"text":1441,"type":766},{"type":784,"attrs":1470,"content":1471},{"level":786},[1472],{"text":1473,"type":766},"What Are the Basic Boxing Gym Rules? ",{"type":784,"attrs":1475,"content":1476},{"level":799},[1477],{"text":1478,"type":766},"Yes Coach, No Coach",{"type":762,"content":1480},[1481],{"text":1482,"type":766},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":784,"attrs":1484,"content":1485},{"level":799},[1486],{"text":1487,"type":766},"Sharing is Caring",{"type":762,"content":1489},[1490],{"text":1491,"type":766},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":784,"attrs":1493,"content":1494},{"level":799},[1495],{"text":1496,"type":766},"Keep it Clean",{"type":762,"content":1498},[1499,1501,1508],{"text":1500,"type":766},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1502,"type":766,"marks":1503},"clean it off.",[1504],{"type":777,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"custom":1507,"target":780,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1509,"type":766}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":784,"attrs":1511,"content":1512},{"level":799},[1513],{"text":1514,"type":766},"No Killers in Sparring",{"type":762,"content":1516},[1517,1519,1526],{"text":1518,"type":766},"In most boxing gym workouts you will find yourself ",{"text":1520,"type":766,"marks":1521},"sparring",[1522],{"type":777,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"custom":1525,"target":780,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1527,"type":766},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":784,"attrs":1529,"content":1530},{"level":799},[1531],{"text":1532,"type":766},"Don’t Dump Your Weights",{"type":762,"content":1534},[1535],{"text":1536,"type":766},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":784,"attrs":1538,"content":1539},{"level":799},[1540],{"text":1541,"type":766},"Leave the Weightcut Fighter Alone",{"type":762,"content":1543},[1544,1546,1551],{"text":1545,"type":766},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1547,"type":766,"marks":1548},"leave them alone.",[1549],{"type":1550},"italic",{"text":1552,"type":766}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":784,"attrs":1554,"content":1555},{"level":799},[1556],{"text":1557,"type":766},"The Golden Rule",{"type":762,"content":1559},[1560],{"text":1561,"type":766},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":784,"attrs":1563,"content":1564},{"level":786},[1565],{"text":1566,"type":766},"Train Like a Fighter",{"type":762,"content":1568},[1569,1571,1578],{"text":1570,"type":766},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1572,"type":766,"marks":1573},"FightCamp",[1574],{"type":777,"attrs":1575},{"href":1576,"uuid":48,"anchor":48,"custom":1577,"target":780,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1579,"type":766}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":762,"content":1581},[1582],{"text":1583,"type":766},"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":1585,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1590,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1591,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1586,"component":118,"meta_info":1587,"meta_title":7,"block_image":1588,"cover_image":1589,"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},[],[],"2023-01-25 00:00",{"_uid":1594,"title":1595,"plugin":43,"description":1596},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1598,"alt":1599,"name":7,"focus":7,"title":1599,"filename":1600,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1417],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1610,"created_at":1611,"published_at":1612,"updated_at":1613,"id":1614,"uuid":1615,"content":1616,"slug":1894,"full_slug":1895,"sort_by_date":48,"position":1896,"tag_list":1897,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1898,"first_published_at":1899,"release_id":48,"lang":60,"path":1421,"alternates":1900,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1617,"faqs":1618,"title":1631,"topic":1632,"author":1458,"content":1647,"category":1875,"schedule":1883,"component":1405,"meta_info":1884,"cover_image":1888,"description":1892,"contributors":1893},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1619,1623,1627],{"_uid":1620,"answer":1621,"question":1622,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1624,"answer":1625,"question":1626,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1628,"answer":1629,"question":1630,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1633,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1645,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1634,"component":39,"meta_info":1642,"block_image":1643,"cover_image":1644,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1635,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1636,"component":118,"meta_info":1637,"meta_title":7,"block_image":1638,"cover_image":1639,"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},[],[],{"type":759,"content":1648},[1649,1653,1658,1673,1688,1693,1713,1717,1722,1739,1743,1763,1767,1772,1787,1791,1796,1820,1825,1839,1843,1856,1860,1871],{"type":762,"content":1650},[1651],{"text":1652,"type":766},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":784,"attrs":1654,"content":1655},{"level":786},[1656],{"text":1657,"type":766},"Floyd “Money” Mayweather Jr.",{"type":1659,"attrs":1660},"blok",{"id":1661,"body":1662},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1663],{"url":1664,"_uid":1666,"image":1667,"component":1671,"copyright_details":1672},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1668,"alt":1669,"name":7,"focus":7,"title":1669,"filename":1670,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":762,"content":1674},[1675,1677,1686],{"text":1676,"type":766},"Regarded as the best technical boxer of this age, ",{"text":1678,"type":766,"marks":1679},"Floyd Mayweather Jr.",[1680,1684],{"type":777,"attrs":1681},{"href":1682,"uuid":48,"anchor":48,"custom":1683,"target":780,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1685},"underline",{"text":1687,"type":766}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":784,"attrs":1689,"content":1690},{"level":799},[1691],{"text":1692,"type":766},"The Philly Shell",{"type":803,"content":1694},[1695,1701,1707],{"type":806,"content":1696},[1697],{"type":762,"content":1698},[1699],{"text":1700,"type":766},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":806,"content":1702},[1703],{"type":762,"content":1704},[1705],{"text":1706,"type":766},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":806,"content":1708},[1709],{"type":762,"content":1710},[1711],{"text":1712,"type":766},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":762,"content":1714},[1715],{"text":1716,"type":766},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":784,"attrs":1718,"content":1719},{"level":786},[1720],{"text":1721,"type":766},"Pernell “Sweet Pea” Whitaker",{"type":1659,"attrs":1723},{"id":1661,"body":1724},[1725],{"url":1726,"_uid":1727,"image":1728,"component":1671,"copyright_details":1732},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1729,"alt":1730,"name":7,"focus":7,"title":1730,"filename":1731,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1733],{"_uid":1734,"link":1735,"title":1737,"component":1738},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1736,"target":780,"linktype":13,"fieldtype":14,"cached_url":1736},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":762,"content":1740},[1741],{"text":1742,"type":766},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":803,"content":1744},[1745,1751,1757],{"type":806,"content":1746},[1747],{"type":762,"content":1748},[1749],{"text":1750,"type":766},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":806,"content":1752},[1753],{"type":762,"content":1754},[1755],{"text":1756,"type":766},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":806,"content":1758},[1759],{"type":762,"content":1760},[1761],{"text":1762,"type":766},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":762,"content":1764},[1765],{"text":1766,"type":766},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":784,"attrs":1768,"content":1769},{"level":786},[1770],{"text":1771,"type":766},"Muhammad Ali",{"type":1659,"attrs":1773},{"id":1661,"body":1774},[1775],{"url":1776,"_uid":1777,"image":1778,"component":1671,"copyright_details":1781},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1779,"alt":1669,"name":7,"focus":7,"title":1669,"filename":1780,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1782],{"_uid":1783,"link":1784,"title":1786,"component":1738},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1785,"target":780,"linktype":13,"fieldtype":14,"cached_url":1785},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":762,"content":1788},[1789],{"text":1790,"type":766},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":784,"attrs":1792,"content":1793},{"level":799},[1794],{"text":1795,"type":766},"The Ali Shuffle",{"type":803,"content":1797},[1798,1814],{"type":806,"content":1799},[1800],{"type":762,"content":1801},[1802,1804,1812],{"text":1803,"type":766},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1805,"type":766,"marks":1806},"To do the Ali Shuffle",[1807,1811],{"type":777,"attrs":1808},{"href":1809,"uuid":48,"anchor":48,"custom":1810,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1685},{"text":1813,"type":766},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":806,"content":1815},[1816],{"type":762,"content":1817},[1818],{"text":1819,"type":766},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":784,"attrs":1821,"content":1822},{"level":799},[1823],{"text":1824,"type":766},"The Rope a Dope",{"type":803,"content":1826},[1827,1833],{"type":806,"content":1828},[1829],{"type":762,"content":1830},[1831],{"text":1832,"type":766},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":806,"content":1834},[1835],{"type":762,"content":1836},[1837],{"text":1838,"type":766},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":762,"content":1840},[1841],{"text":1842,"type":766},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":762,"content":1844},[1845,1847,1854],{"text":1846,"type":766},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1343,"type":766,"marks":1848},[1849,1853],{"type":777,"attrs":1850},{"href":1851,"uuid":48,"anchor":48,"custom":1852,"target":780,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1685},{"text":1855,"type":766},"!",{"type":784,"attrs":1857,"content":1858},{"level":786},[1859],{"text":1566,"type":766},{"type":762,"content":1861},[1862,1863,1869],{"text":1570,"type":766},{"text":1572,"type":766,"marks":1864},[1865,1868],{"type":777,"attrs":1866},{"href":1576,"uuid":48,"anchor":48,"custom":1867,"target":780,"linktype":13},{},{"type":1685},{"text":1870,"type":766}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":762,"content":1872},[1873],{"text":1874,"type":766},"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":1876,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1881,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1877,"component":118,"meta_info":1878,"meta_title":7,"block_image":1879,"cover_image":1880,"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":1885,"title":1886,"plugin":43,"description":1887},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1889,"alt":1890,"name":7,"focus":7,"title":1890,"filename":1891,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1417],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1902,"created_at":1903,"published_at":1904,"updated_at":1905,"id":1906,"uuid":1907,"content":1908,"slug":2237,"full_slug":2238,"sort_by_date":48,"position":2239,"tag_list":2240,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2241,"first_published_at":1904,"release_id":48,"lang":60,"path":1421,"alternates":2242,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1909,"faqs":1910,"title":1902,"topic":1959,"author":1974,"content":1975,"category":2220,"schedule":2228,"component":1405,"meta_info":2229,"cover_image":2233,"description":2232,"contributors":2236},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1911,1915,1919,1923,1927,1931,1935,1939,1943,1947,1951,1955],{"_uid":1912,"answer":1913,"question":1914,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1916,"answer":1917,"question":1918,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1920,"answer":1921,"question":1922,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1924,"answer":1925,"question":1926,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1928,"answer":1929,"question":1930,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1932,"answer":1933,"question":1934,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1936,"answer":1937,"question":1938,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1940,"answer":1941,"question":1942,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1944,"answer":1945,"question":1946,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1948,"answer":1949,"question":1950,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1952,"answer":1953,"question":1954,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1956,"answer":1957,"question":1958,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1960,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1972,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1961,"component":39,"meta_info":1969,"block_image":1970,"cover_image":1971,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1962,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1967,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1963,"component":118,"meta_info":1964,"meta_title":7,"block_image":1965,"cover_image":1966,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":759,"content":1976},[1977,1997,2009,2022,2027,2031,2042,2046,2060,2064,2069,2072,2076,2087,2099,2103,2106,2111,2122,2134,2138,2141,2146,2157,2161,2165,2169,2172,2177,2188,2192,2196,2200,2205,2209,2217],{"type":762,"content":1978},[1979,1981,1987,1989,1995],{"text":1980,"type":766},"Out of the ",{"text":1982,"type":766,"marks":1983},"six (6) basic punches",[1984],{"type":777,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1988,"type":766}," in boxing, punch number one is the ",{"text":1990,"type":766,"marks":1991},"jab",[1992],{"type":777,"attrs":1993},{"href":1994,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1996,"type":766},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":762,"content":1998},[1999,2001,2007],{"text":2000,"type":766},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2002,"type":766,"marks":2003},"Coach PJ",[2004],{"type":777,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2008,"type":766}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1659,"attrs":2010},{"id":2011,"body":2012},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2013],{"_uid":2014,"link":2015,"image":2017,"title":2019,"component":2021},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2016,"linktype":13,"fieldtype":14,"cached_url":2016},"https://youtu.be/JM-8c3EqwZg",{"id":2018,"alt":2019,"name":7,"focus":48,"title":2019,"filename":2020,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":784,"attrs":2023,"content":2024},{"level":786},[2025],{"text":2026,"type":766},"5 Most Common Jab Mistakes",{"type":784,"attrs":2028,"content":2029},{"level":799},[2030],{"text":1922,"type":766},{"type":1659,"attrs":2032},{"id":2011,"body":2033},[2034],{"url":2035,"_uid":2036,"image":2037,"component":1671,"copyright_details":2041},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2038,"alt":2039,"name":7,"focus":48,"title":2039,"filename":2040,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":762,"content":2043},[2044],{"text":2045,"type":766},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":803,"content":2047},[2048,2054],{"type":806,"content":2049},[2050],{"type":762,"content":2051},[2052],{"text":2053,"type":766},"While extending the arm to punch",{"type":806,"content":2055},[2056],{"type":762,"content":2057},[2058],{"text":2059,"type":766},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":762,"content":2061},[2062],{"text":2063,"type":766},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":784,"attrs":2065,"content":2066},{"level":799},[2067],{"text":2068,"type":766},"How To Fix It:",{"type":762,"content":2070},[2071],{"text":1925,"type":766},{"type":784,"attrs":2073,"content":2074},{"level":799},[2075],{"text":1930,"type":766},{"type":1659,"attrs":2077},{"id":2011,"body":2078},[2079],{"url":2080,"_uid":2081,"image":2082,"component":1671,"copyright_details":2086},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2083,"alt":2084,"name":7,"focus":48,"title":2084,"filename":2085,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":762,"content":2088},[2089,2091,2097],{"text":2090,"type":766},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2092,"type":766,"marks":2093},"hook",[2094],{"type":777,"attrs":2095},{"href":2096,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2098,"type":766}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":784,"attrs":2100,"content":2101},{"level":799},[2102],{"text":2068,"type":766},{"type":762,"content":2104},[2105],{"text":1933,"type":766},{"type":784,"attrs":2107,"content":2108},{"level":799},[2109],{"text":2110,"type":766},"3. Pushing the Jab",{"type":1659,"attrs":2112},{"id":2011,"body":2113},[2114],{"url":2115,"_uid":2116,"image":2117,"component":1671,"copyright_details":2121},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2118,"alt":2119,"name":7,"focus":48,"title":2119,"filename":2120,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":762,"content":2123},[2124,2126,2132],{"text":2125,"type":766},"“Pushing the jab” means leaning into the punch. In your ",{"text":2127,"type":766,"marks":2128},"boxing stance",[2129],{"type":777,"attrs":2130},{"href":2131,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2133,"type":766},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":784,"attrs":2135,"content":2136},{"level":799},[2137],{"text":2068,"type":766},{"type":762,"content":2139},[2140],{"text":1941,"type":766},{"type":784,"attrs":2142,"content":2143},{"level":799},[2144],{"text":2145,"type":766},"4. Flaring Your Elbows",{"type":1659,"attrs":2147},{"id":2011,"body":2148},[2149],{"url":2150,"_uid":2151,"image":2152,"component":1671,"copyright_details":2156},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2153,"alt":2154,"name":7,"focus":48,"title":2154,"filename":2155,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":762,"content":2158},[2159],{"text":2160,"type":766},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":762,"content":2162},[2163],{"text":2164,"type":766},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":784,"attrs":2166,"content":2167},{"level":799},[2168],{"text":2068,"type":766},{"type":762,"content":2170},[2171],{"text":1949,"type":766},{"type":784,"attrs":2173,"content":2174},{"level":799},[2175],{"text":2176,"type":766},"5. Not Jabbing Enough",{"type":1659,"attrs":2178},{"id":2011,"body":2179},[2180],{"url":2181,"_uid":2182,"image":2183,"component":1671,"copyright_details":2187},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2184,"alt":2185,"name":7,"focus":48,"title":2185,"filename":2186,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":762,"content":2189},[2190],{"text":2191,"type":766},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":784,"attrs":2193,"content":2194},{"level":799},[2195],{"text":2068,"type":766},{"type":762,"content":2197},[2198],{"text":2199,"type":766},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":784,"attrs":2201,"content":2202},{"level":786},[2203],{"text":2204,"type":766},"Keep On Jabbing",{"type":762,"content":2206},[2207],{"text":2208,"type":766},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":762,"content":2210},[2211,2212,2216],{"text":1570,"type":766},{"text":1572,"type":766,"marks":2213},[2214],{"type":777,"attrs":2215},{"href":1576,"uuid":48,"anchor":48,"target":780,"linktype":13},{"text":1870,"type":766},{"type":762,"content":2218},[2219],{"text":1583,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2221,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2226,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2222,"component":118,"meta_info":2223,"meta_title":7,"block_image":2224,"cover_image":2225,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2230,"title":2231,"plugin":43,"description":2232},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2234,"alt":1902,"name":7,"focus":48,"title":1902,"filename":2235,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1417],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2244,"created_at":2245,"published_at":2246,"updated_at":2247,"id":2248,"uuid":2249,"content":2250,"slug":2560,"full_slug":2561,"sort_by_date":48,"position":2562,"tag_list":2563,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2564,"first_published_at":2246,"release_id":48,"lang":60,"path":1421,"alternates":2565,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2251,"faqs":2252,"title":2244,"topic":2285,"author":2300,"content":2301,"category":2542,"schedule":2550,"component":1405,"meta_info":2551,"cover_image":2555,"description":2554,"contributors":2559},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2253,2257,2261,2265,2269,2273,2277,2281],{"_uid":2254,"answer":2255,"question":2256,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2258,"answer":2259,"question":2260,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2262,"answer":2263,"question":2264,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2266,"answer":2267,"question":2268,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2270,"answer":2271,"question":2272,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2274,"answer":2275,"question":2276,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2278,"answer":2279,"question":2280,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2282,"answer":2283,"question":2284,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2286,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2298,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2287,"component":39,"meta_info":2295,"block_image":2296,"cover_image":2297,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2288,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2293,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2294,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2289,"component":118,"meta_info":2290,"meta_title":7,"block_image":2291,"cover_image":2292,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":759,"content":2302},[2303,2323,2327,2331,2336,2340,2352,2372,2376,2386,2389,2394,2405,2425,2430,2440,2468,2473,2483,2495,2500,2527,2531,2539],{"type":762,"content":2304},[2305,2307,2313,2315,2321],{"text":2306,"type":766},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2308,"type":766,"marks":2309},"over two hours each day",[2310],{"type":777,"attrs":2311},{"href":2312,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2314,"type":766}," on social media. The ",{"text":2316,"type":766,"marks":2317},"CDC",[2318],{"type":777,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2322,"type":766}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":762,"content":2324},[2325],{"text":2326,"type":766},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":762,"content":2328},[2329],{"text":2330,"type":766},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":784,"attrs":2332,"content":2333},{"level":786},[2334],{"text":2335,"type":766},"Benefits of a 30-Minute Boxing Workout",{"type":784,"attrs":2337,"content":2338},{"level":799},[2339],{"text":2264,"type":766},{"type":1659,"attrs":2341},{"id":2342,"body":2343},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2344],{"url":2345,"_uid":2346,"image":2347,"component":1671,"copyright_details":2351},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2348,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2350,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":762,"content":2353},[2354,2356,2362,2364,2370],{"text":2355,"type":766},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2357,"type":766,"marks":2358},"heavy bag",[2359],{"type":777,"attrs":2360},{"href":2361,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2363,"type":766},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2365,"type":766,"marks":2366},"fantastic shape",[2367],{"type":777,"attrs":2368},{"href":2369,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2371,"type":766},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":784,"attrs":2373,"content":2374},{"level":799},[2375],{"text":2268,"type":766},{"type":1659,"attrs":2377},{"id":2342,"body":2378},[2379],{"url":2380,"_uid":2381,"image":2382,"component":1671,"copyright_details":2385},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2383,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2384,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":762,"content":2387},[2388],{"text":2267,"type":766},{"type":784,"attrs":2390,"content":2391},{"level":799},[2392],{"text":2393,"type":766},"Stress Relief",{"type":1659,"attrs":2395},{"id":2342,"body":2396},[2397],{"url":2398,"_uid":2399,"image":2400,"component":1671,"copyright_details":2404},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2401,"alt":2402,"name":7,"focus":48,"title":2402,"filename":2403,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":762,"content":2406},[2407,2409,2415,2417,2423],{"text":2408,"type":766},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2410,"type":766,"marks":2411},"unleashing that stress",[2412],{"type":777,"attrs":2413},{"href":2414,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2416,"type":766}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2418,"type":766,"marks":2419},"safe and healthy outlet",[2420],{"type":777,"attrs":2421},{"href":2422,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2424,"type":766}," for anyone who has ever felt the need to just get it all out.",{"type":784,"attrs":2426,"content":2427},{"level":799},[2428],{"text":2429,"type":766},"Mental Wellness",{"type":1659,"attrs":2431},{"id":2342,"body":2432},[2433],{"url":2434,"_uid":2435,"image":2436,"component":1671,"copyright_details":2439},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2437,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2438,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":762,"content":2441},[2442,2444,2450,2452,2458,2460,2466],{"text":2443,"type":766},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2445,"type":766,"marks":2446},"prevent age-related cognitive decline",[2447],{"type":777,"attrs":2448},{"href":2449,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2451,"type":766},". Studies have also shown that as little as ",{"text":2453,"type":766,"marks":2454},"15 minutes per day",[2455],{"type":777,"attrs":2456},{"href":2457,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2459,"type":766}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2461,"type":766,"marks":2462},"regulate your emotional well-being",[2463],{"type":777,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2467,"type":766}," over time with consistent workouts.",{"type":784,"attrs":2469,"content":2470},{"level":799},[2471],{"text":2472,"type":766},"Convenience",{"type":1659,"attrs":2474},{"id":2342,"body":2475},[2476],{"url":2477,"_uid":2478,"image":2479,"component":1671,"copyright_details":2482},{"id":7,"url":7,"linktype":1665,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2480,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2481,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":762,"content":2484},[2485,2487,2493],{"text":2486,"type":766},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2488,"type":766,"marks":2489},"boxing training at home",[2490],{"type":777,"attrs":2491},{"href":2492,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2494,"type":766},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":784,"attrs":2496,"content":2497},{"level":786},[2498],{"text":2499,"type":766},"30-Minute Throwdown",{"type":762,"content":2501},[2502,2504,2510,2512,2518,2520,2525],{"text":2503,"type":766},"You can start getting all the benefits of ",{"text":2505,"type":766,"marks":2506},"boxing at home",[2507],{"type":777,"attrs":2508},{"href":2509,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2511,"type":766}," with no equipment at all. ",{"text":2513,"type":766,"marks":2514},"Shadowboxing",[2515],{"type":777,"attrs":2516},{"href":2517,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2519,"type":766}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2357,"type":766,"marks":2521},[2522],{"type":777,"attrs":2523},{"href":2524,"uuid":48,"anchor":48,"target":780,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2526,"type":766}," to your home gym can be life-changing.",{"type":784,"attrs":2528,"content":2529},{"level":786},[2530],{"text":1566,"type":766},{"type":762,"content":2532},[2533,2534,2538],{"text":1570,"type":766},{"text":1572,"type":766,"marks":2535},[2536],{"type":777,"attrs":2537},{"href":1576,"uuid":48,"anchor":48,"target":780,"linktype":13},{"text":1870,"type":766},{"type":762,"content":2540},[2541],{"text":1874,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2544,"component":118,"meta_info":2545,"meta_title":7,"block_image":2546,"cover_image":2547,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2552,"title":2553,"plugin":43,"description":2554},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2556,"alt":2557,"name":7,"focus":48,"title":2557,"filename":2558,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1417],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2567,"created_at":2568,"published_at":2569,"updated_at":2570,"id":2571,"uuid":2572,"content":2573,"slug":2843,"full_slug":2844,"sort_by_date":48,"position":2845,"tag_list":2846,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2847,"first_published_at":2848,"release_id":48,"lang":60,"path":1421,"alternates":2849,"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":2574,"faqs":2575,"title":2567,"topic":2592,"author":1458,"content":2607,"category":2824,"schedule":2832,"component":1405,"meta_info":2833,"cover_image":2837,"description":2841,"contributors":2842},"0970fa5a-5687-49ba-9c33-b7285372264c",[2576,2580,2584,2588],{"_uid":2577,"answer":2578,"question":2579,"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":2581,"answer":2582,"question":2583,"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":2585,"answer":2586,"question":2587,"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":2589,"answer":2590,"question":2591,"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":2593,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2605,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2606,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2594,"component":39,"meta_info":2602,"block_image":2603,"cover_image":2604,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2595,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2600,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2601,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2596,"component":118,"meta_info":2597,"meta_title":7,"block_image":2598,"cover_image":2599,"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":759,"content":2608},[2609,2614,2633,2638,2643,2647,2679,2683,2688,2698,2718,2722,2727,2731,2757,2761,2787,2791,2796,2808,2812,2821],{"type":784,"attrs":2610,"content":2611},{"level":786},[2612],{"text":2613,"type":766},"How to Get Better Head Movement in Boxing",{"type":762,"content":2615},[2616,2618,2625,2627,2631],{"text":2617,"type":766},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2619,"type":766,"marks":2620},"movements",[2621],{"type":777,"attrs":2622},{"href":2623,"uuid":48,"anchor":48,"custom":2624,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2626,"type":766}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2628,"type":766,"marks":2629},"employ",[2630],{"type":1550},{"text":2632,"type":766}," 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":784,"attrs":2634,"content":2635},{"level":786},[2636],{"text":2637,"type":766},"3 Boxing Head Movement Drills",{"type":784,"attrs":2639,"content":2640},{"level":799},[2641],{"text":2642,"type":766},"The 5 Point Pivot Drill",{"type":762,"content":2644},[2645],{"text":2646,"type":766},"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":803,"content":2648},[2649,2655,2661,2667,2673],{"type":806,"content":2650},[2651],{"type":762,"content":2652},[2653],{"text":2654,"type":766},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":806,"content":2656},[2657],{"type":762,"content":2658},[2659],{"text":2660,"type":766},"Weave under to the other side (to avoid hooks)",{"type":806,"content":2662},[2663],{"type":762,"content":2664},[2665],{"text":2666,"type":766},"Pull back/sway (good for avoiding uppercuts)",{"type":806,"content":2668},[2669],{"type":762,"content":2670},[2671],{"text":2672,"type":766},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":806,"content":2674},[2675],{"type":762,"content":2676},[2677],{"text":2678,"type":766},"Throw a punch (it's important that defense and offense are fluid) ",{"type":762,"content":2680},[2681],{"text":2682,"type":766},"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":784,"attrs":2684,"content":2685},{"level":799},[2686],{"text":2687,"type":766},"Frame and Shoot Drill",{"type":762,"content":2689},[2690,2692,2696],{"text":2691,"type":766},"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":2693,"type":766,"marks":2694},"will",[2695],{"type":1550},{"text":2697,"type":766}," 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":803,"content":2699},[2700,2706,2712],{"type":806,"content":2701},[2702],{"type":762,"content":2703},[2704],{"text":2705,"type":766},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":806,"content":2707},[2708],{"type":762,"content":2709},[2710],{"text":2711,"type":766},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":806,"content":2713},[2714],{"type":762,"content":2715},[2716],{"text":2717,"type":766},"Once you know what feels best, throw a punch from that position. ",{"type":762,"content":2719},[2720],{"text":2721,"type":766},"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":784,"attrs":2723,"content":2724},{"level":799},[2725],{"text":2726,"type":766},"The Line Drill",{"type":762,"content":2728},[2729],{"text":2730,"type":766},"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":803,"content":2732},[2733,2739,2745,2751],{"type":806,"content":2734},[2735],{"type":762,"content":2736},[2737],{"text":2738,"type":766},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":806,"content":2740},[2741],{"type":762,"content":2742},[2743],{"text":2744,"type":766}," 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":806,"content":2746},[2747],{"type":762,"content":2748},[2749],{"text":2750,"type":766},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":806,"content":2752},[2753],{"type":762,"content":2754},[2755],{"text":2756,"type":766},"Repeat step 1",{"type":762,"content":2758},[2759],{"text":2760,"type":766},"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":803,"content":2762},[2763,2769,2775,2781],{"type":806,"content":2764},[2765],{"type":762,"content":2766},[2767],{"text":2768,"type":766},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":806,"content":2770},[2771],{"type":762,"content":2772},[2773],{"text":2774,"type":766},"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":806,"content":2776},[2777],{"type":762,"content":2778},[2779],{"text":2780,"type":766},"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":806,"content":2782},[2783],{"type":762,"content":2784},[2785],{"text":2786,"type":766},"Return to neutral and repeat the sequence",{"type":762,"content":2788},[2789],{"text":2790,"type":766},"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":784,"attrs":2792,"content":2793},{"level":786},[2794],{"text":2795,"type":766},"Keep Your Head Moving",{"type":762,"content":2797},[2798,2800,2806],{"text":2799,"type":766},"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":2619,"type":766,"marks":2801},[2802],{"type":777,"attrs":2803},{"href":2804,"uuid":48,"anchor":48,"custom":2805,"target":780,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2807,"type":766}," 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":784,"attrs":2809,"content":2810},{"level":786},[2811],{"text":1566,"type":766},{"type":762,"content":2813},[2814,2815,2820],{"text":1570,"type":766},{"text":1572,"type":766,"marks":2816},[2817],{"type":777,"attrs":2818},{"href":1576,"uuid":48,"anchor":48,"custom":2819,"target":780,"linktype":13},{},{"text":1870,"type":766},{"type":762,"content":2822},[2823],{"text":1583,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2825,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2830,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2826,"component":118,"meta_info":2827,"meta_title":7,"block_image":2828,"cover_image":2829,"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":2834,"title":2835,"plugin":43,"description":2836},"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":2838,"alt":2839,"name":7,"focus":7,"title":2839,"filename":2840,"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,[1417],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2851,"created_at":2852,"published_at":2853,"updated_at":2854,"id":2855,"uuid":2856,"content":2857,"slug":3016,"full_slug":3017,"sort_by_date":48,"position":3018,"tag_list":3019,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":3020,"first_published_at":2853,"release_id":48,"lang":60,"path":1421,"alternates":3021,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2858,"faqs":2859,"title":2851,"topic":2876,"author":1458,"content":2891,"category":2997,"schedule":3005,"component":1405,"meta_info":3006,"cover_image":3010,"description":3014,"contributors":3015},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2860,2864,2868,2872],{"_uid":2861,"answer":2862,"question":2863,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2865,"answer":2866,"question":2867,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2869,"answer":2870,"question":2871,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2873,"answer":2874,"question":2875,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2877,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2889,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2890,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2878,"component":39,"meta_info":2886,"block_image":2887,"cover_image":2888,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2879,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2884,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2885,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2880,"component":118,"meta_info":2881,"meta_title":7,"block_image":2882,"cover_image":2883,"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},[],[],{"type":759,"content":2892},[2893,2897,2902,2921,2926,2930,2935,2938,2943,2954,2959,2972,2977,2981,2985,2994],{"type":762,"content":2894},[2895],{"text":2896,"type":766},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":784,"attrs":2898,"content":2899},{"level":786},[2900],{"text":2901,"type":766},"Practice, Practice, Practice",{"type":762,"content":2903},[2904,2906,2910,2912,2919],{"text":2905,"type":766},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2907,"type":766,"marks":2908},"always",[2909],{"type":1550},{"text":2911,"type":766}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2913,"type":766,"marks":2914},"mirror",[2915],{"type":777,"attrs":2916},{"href":2917,"uuid":48,"anchor":48,"custom":2918,"target":780,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2920,"type":766}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":784,"attrs":2922,"content":2923},{"level":799},[2924],{"text":2925,"type":766},"Shoulder Touch Drill",{"type":762,"content":2927},[2928],{"text":2929,"type":766},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":784,"attrs":2931,"content":2932},{"level":799},[2933],{"text":2934,"type":766},"Cobra Bag",{"type":762,"content":2936},[2937],{"text":2866,"type":766},{"type":784,"attrs":2939,"content":2940},{"level":799},[2941],{"text":2942,"type":766},"Sparring",{"type":762,"content":2944},[2945,2947,2952],{"text":2946,"type":766},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2942,"type":766,"marks":2948},[2949],{"type":777,"attrs":2950},{"href":1524,"uuid":48,"anchor":48,"custom":2951,"target":780,"linktype":13},{},{"text":2953,"type":766}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":784,"attrs":2955,"content":2956},{"level":799},[2957],{"text":2958,"type":766},"“Free flow” mitt work",{"type":762,"content":2960},[2961,2963,2970],{"text":2962,"type":766},"Free flow ",{"text":2964,"type":766,"marks":2965},"mitt work",[2966],{"type":777,"attrs":2967},{"href":2968,"uuid":48,"anchor":48,"custom":2969,"target":780,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2971,"type":766}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":784,"attrs":2973,"content":2974},{"level":799},[2975],{"text":2976,"type":766},"Think Fast",{"type":762,"content":2978},[2979],{"text":2980,"type":766},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":784,"attrs":2982,"content":2983},{"level":786},[2984],{"text":1566,"type":766},{"type":762,"content":2986},[2987,2988,2993],{"text":1570,"type":766},{"text":1572,"type":766,"marks":2989},[2990],{"type":777,"attrs":2991},{"href":1576,"uuid":48,"anchor":48,"custom":2992,"target":780,"linktype":13},{},{"text":1579,"type":766},{"type":762,"content":2995},[2996],{"text":1874,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2998,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3003,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2999,"component":118,"meta_info":3000,"meta_title":7,"block_image":3001,"cover_image":3002,"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},[],[],"2023-01-24 00:00",{"_uid":3007,"title":3008,"plugin":43,"description":3009},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":3011,"alt":3012,"name":7,"focus":7,"title":3012,"filename":3013,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1417],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1405,"created_at":3023,"published_at":3024,"updated_at":3025,"id":3026,"uuid":3027,"content":3028,"slug":1405,"full_slug":3049,"sort_by_date":48,"position":446,"tag_list":3050,"is_startpage":9,"parent_id":3051,"meta_data":48,"group_id":3052,"first_published_at":3053,"release_id":48,"lang":60,"path":7,"alternates":3054,"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":3029,"component":3030,"meta_info":3031,"custom_content_list":3033},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3032,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3034,3039,3044],{"_uid":3035,"label":3036,"value":3037,"dev_id":3038,"component":766},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3040,"label":3041,"value":3042,"dev_id":3043,"component":766},"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":3045,"label":3046,"value":3047,"dev_id":3048,"component":766},"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",[],1785892822114]