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Once you have down the basic techniques, you can incorporate a boxing bag into your workout and drills. Additionally, using online resources, videos, and tutorials can help you learn proper boxing form at home.","How do I learn proper boxing form?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"02d1ec07-1839-4ecd-8937-7d0b46407b20","There are three main pieces of equipment beginner boxers should invest in: boxing gloves, hand wraps, and a heavy bag. Your boxing gloves need to provide solid hand and wrist support for your strikes. Hand wraps add an additional layer of protection for your knuckles and wrists. Additionally, investing in a sturdy heavy bag is important. It’s key to ensure that the heavy bag is not too hard, as this can lead to hand damage from striking the surface. You don’t need to pay a lot for quality boxing gear, but be sure that the items you purchase have great reviews and can last a long time.","What equipment do I need to box at home?",{"_uid":676,"answer":677,"question":678,"component":670},"37129685-c983-4ba1-b9a7-8999ab6f9d37","The final tip on this list is to learn how to track your progress effectively. Regardless of the type of progress you track, start a habit of setting daily, weekly, or monthly check-ins.\n\nWearable devices, such as FightCamp’s Punch Trackers, can give valuable feedback on boxing statistics. These trackers can tell you average punch speed, number of punches, and more. Alternatively, you can wear a heart rate monitor to see improvements over time. Depending on your training goal, you will want to track your progress to be sure your workouts are effective.\n\nFinally, the FightCamp Journal is a free resource that allows you to set meaningful training goals, log your workouts, track nutrition, and more. Regardless of how you track your progress, every beginner boxer should set a baseline for their training so that they can compete against themselves over time.","How can I track my progress boxing at home?",{"_uid":680,"answer":681,"question":682,"component":670},"d55a2cc8-a582-4add-9421-a422a7d508eb","The three (3) mistakes that beginner boxers make boxing at home are:\n1. Training without proper form\n2. Training without proper gear\n3. Not tracking progress","What are the mistakes beginner boxers make boxing at home?","3 Tips to Start Boxing at Home and Track Your Progress",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":685,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":686,"component":39,"meta_info":694,"block_image":695,"cover_image":696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":688,"component":118,"meta_info":689,"meta_title":7,"block_image":690,"cover_image":691,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":700,"created_at":701,"published_at":702,"updated_at":703,"id":704,"uuid":705,"content":706,"slug":716,"full_slug":717,"sort_by_date":48,"position":133,"tag_list":718,"is_startpage":9,"parent_id":719,"meta_data":48,"group_id":720,"first_published_at":721,"release_id":48,"lang":60,"path":48,"alternates":722,"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":707,"_uid":708,"name":709,"photo":710,"component":713,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":714,"social_link_linkedin":7,"social_link_instagram":715,"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":711,"alt":709,"name":7,"focus":48,"title":709,"filename":712,"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":724,"content":725},"doc",[726,732,760,774,781,785,789,794,798,802,806,854,859,863,867,872,876,881,885,889,894,898,920,941,945,949,954,966,970,976],{"type":727,"content":728},"paragraph",[729],{"text":730,"type":731},"A boxing workout is one of the most effective workouts out there. There are countless boxing resources for learning how to create an at-home boxing workout, but how do you actually learn to box successfully and see real progress?","text",{"type":727,"content":733},[734,736,742,751,756,758],{"text":735,"type":731},"To answer this, FightCamp Trainer ",{"text":737,"type":731,"marks":738}," ",[739],{"type":740,"attrs":741},"styled",{"class":7},{"text":743,"type":731,"marks":744},"Shanie “Smash”",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"custom":749,"target":750,"linktype":48},"https://www.instagram.com/shaniesmash/",{},"_blank",{"text":752,"type":731,"marks":753},"  ",[754],{"type":740,"attrs":755},{"class":7},{"text":757,"type":731},"looks at a few common mistakes made by beginners and gives tips to overcome each of these errors.",{"type":759},"hard_break",{"type":761,"attrs":762},"blok",{"id":763,"body":764},"979b4eb3-b8bd-492a-a88d-b25fe0d84f0e",[765],{"_uid":766,"link":767,"image":769,"title":771,"component":773},"i-464887ea-81e4-41f9-ad3b-6073d5422dc5",{"id":7,"url":768,"linktype":13,"fieldtype":14,"cached_url":768},"https://youtu.be/jcHehyvWYZ4",{"id":770,"alt":771,"name":7,"focus":48,"title":771,"filename":772,"copyright":7,"fieldtype":50},3210011,"HOW TO START BOXING AT HOME & SEE REAL PROGRESS","https://a.storyblok.com/f/115220/1244x700/5b7a51fa22/how-to-start-boxing-at-home-see-real-progress-youtube-video.jpg","image_video_link",{"type":775,"attrs":776,"content":778},"heading",{"level":777},2,[779],{"text":780,"type":731},"Mistake #1: Training Without Proper Form",{"type":727,"content":782},[783],{"text":784,"type":731},"The first mistake many beginner boxers make when starting a home boxing workout is failing to learn proper boxing form. With a number of small bones in your hands, failing to learn proper form can lead to serious injury.",{"type":727,"content":786},[787],{"text":788,"type":731},"Also, if you train with improper form, you will likely not get as much out of the workout. When you strike correctly, your boxing workout will be far more effective and you will be able to progress faster.",{"type":775,"attrs":790,"content":791},{"level":777},[792],{"text":793,"type":731},"Tip #1: Take The Time To Learn The Proper Form",{"type":727,"content":795},[796],{"text":797,"type":731},"This leads us to our very first tip for seeing success when starting to train boxing at home: first, learn the form.",{"type":727,"content":799},[800],{"text":801,"type":731},"That means before you begin an at-home boxing workout, you need to take the time to learn boxing movements. Start by shadowboxing slowly to learn all of the correct strikes before moving onto a punching bag.",{"type":727,"content":803},[804],{"text":805,"type":731},"Below are a few resourceful videos with professional boxing trainers that can teach you the foundations of boxing:",{"type":807,"content":808},"bullet_list",[809,821,832,843],{"type":810,"content":811},"list_item",[812],{"type":727,"content":813},[814],{"text":815,"type":731,"marks":816},"True boxer stance explained",[817],{"type":746,"attrs":818},{"href":819,"uuid":48,"anchor":48,"custom":820,"target":750,"linktype":48},"https://www.youtube.com/watch?v=-CYVJZJ_CaQ&t=0s",{},{"type":810,"content":822},[823],{"type":727,"content":824},[825],{"text":826,"type":731,"marks":827},"How to throw a lead hook properly",[828],{"type":746,"attrs":829},{"href":830,"uuid":48,"anchor":48,"custom":831,"target":750,"linktype":48},"https://www.youtube.com/watch?v=_WIPhBIgNik&t=0s",{},{"type":810,"content":833},[834],{"type":727,"content":835},[836],{"text":837,"type":731,"marks":838},"Step by step guide to throwing the jab",[839],{"type":746,"attrs":840},{"href":841,"uuid":48,"anchor":48,"custom":842,"target":750,"linktype":48},"https://www.youtube.com/watch?v=e6UNuMxBIdE&t=0s",{},{"type":810,"content":844},[845],{"type":727,"content":846},[847],{"text":848,"type":731,"marks":849},"At-home boxing tutorials",[850],{"type":746,"attrs":851},{"href":852,"uuid":48,"anchor":48,"custom":853,"target":750,"linktype":48},"https://www.youtube.com/playlist?list=PLK9S9qvcANFtMFIrP3TdMzenhH8JIZIhx",{},{"type":775,"attrs":855,"content":856},{"level":777},[857],{"text":858,"type":731},"Mistake #2: Training Without Proper Gear",{"type":727,"content":860},[861],{"text":862,"type":731},"The second common mistake seen among beginner boxers is a failure to use the correct boxing equipment. When people ask “how can I do boxing training at home?”, most people buy the cheapest equipment they can find.",{"type":727,"content":864},[865],{"text":866,"type":731},"While not breaking the bank on gear is important, failure to invest in solid fitness equipment can be detrimental to workouts. Cheaper workout tools have a higher likelihood of falling apart and may lead to an injury if it falls apart at the wrong time.",{"type":775,"attrs":868,"content":869},{"level":777},[870],{"text":871,"type":731},"Tip #2: Invest In Quality Gear",{"type":727,"content":873},[874],{"text":875,"type":731},"The second tip for seeing results from at-home boxing training is to invest in quality boxing equipment. There are three main pieces of equipment beginner boxers should invest in: boxing gloves, hand wraps, and a heavy bag. Your boxing gloves need to provide solid hand and wrist support for your strikes. Hand wraps add an additional layer of protection for your knuckles and wrists. Additionally, investing in a sturdy heavy bag is important. It’s key to ensure that the heavy bag is not too hard, as this can lead to hand damage from striking the surface. You don’t need to pay a lot for quality boxing gear, but be sure that the items you purchase have great reviews and can last a long time.",{"type":775,"attrs":877,"content":878},{"level":777},[879],{"text":880,"type":731},"Mistake #3: Failing To Track Progress",{"type":727,"content":882},[883],{"text":884,"type":731},"How can you hope to see results if you never track your progress? Without tracking, you’re essentially training in the dark and can’t get a baseline for your workouts.",{"type":727,"content":886},[887],{"text":888,"type":731},"Whether you are training for conditioning or pure strength, you won’t see the results of your hard work if you do not learn to track your progress.",{"type":775,"attrs":890,"content":891},{"level":777},[892],{"text":893,"type":731},"Tip #3: Track Your Progress",{"type":727,"content":895},[896],{"text":897,"type":731},"The final tip on this list is to learn how to track your progress effectively. Regardless of the type of progress you track, start a habit of setting daily, weekly, or monthly check-ins.",{"type":727,"content":899},[900,902,909,911,918],{"text":901,"type":731},"Wearable devices, such as ",{"text":903,"type":731,"marks":904},"FightCamp’s Punch Trackers",[905],{"type":746,"attrs":906},{"href":907,"uuid":48,"anchor":48,"custom":908,"target":750,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":910,"type":731},", can give valuable feedback on boxing statistics. These trackers can tell you average punch speed, number of punches, and more. Alternatively, you can wear a ",{"text":912,"type":731,"marks":913},"heart rate monitor",[914],{"type":746,"attrs":915},{"href":916,"uuid":48,"anchor":48,"custom":917,"target":750,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{},{"text":919,"type":731}," to see improvements over time. Depending on your training goal, you will want to track your progress to be sure your workouts are effective.",{"type":727,"content":921},[922,924,928,935,939],{"text":923,"type":731},"Finally, the ",{"text":737,"type":731,"marks":925},[926],{"type":740,"attrs":927},{"class":7},{"text":929,"type":731,"marks":930},"FightCamp Journal",[931],{"type":746,"attrs":932},{"href":933,"uuid":48,"anchor":48,"custom":934,"target":750,"linktype":48},"https://joinfightcamp.com/journal?utm_source=organicblog&utm_medium=blog&utm_campaign=&utm_content=",{},{"text":752,"type":731,"marks":936},[937],{"type":740,"attrs":938},{"class":7},{"text":940,"type":731},"is a free resource that allows you to set meaningful training goals, log your workouts, track nutrition, and more. Regardless of how you track your progress, every beginner boxer should set a baseline for their training so that they can compete against themselves over time.",{"type":727,"content":942},[943],{"text":944,"type":731},"Once you’ve made the choice to start a boxing workout at home, it’s important to take the time to ensure you don’t make the three (3) mistakes above. Learn all about boxing form before ever hitting a bag, ensure the boxing equipment you invest in is reliable, and track your progress to create a healthy competition with yourself and see how far you've come.",{"type":727,"content":946},[947],{"text":948,"type":731},"You’ll be on your way to boxing like a champion and seeing progress in no time.",{"type":775,"attrs":950,"content":951},{"level":777},[952],{"text":953,"type":731},"Train Like a Fighter",{"type":727,"content":955},[956,958,964],{"text":957,"type":731},"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":959,"type":731,"marks":960},"FightCamp",[961],{"type":746,"attrs":962},{"href":907,"uuid":48,"anchor":48,"custom":963,"target":750,"linktype":13},{},{"text":965,"type":731}," 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":727,"content":967},[968],{"text":969,"type":731},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"type":775,"attrs":971,"content":973},{"level":972},3,[974],{"text":975,"type":731},"Related Articles",{"type":727,"content":977},[978,985,986],{"text":979,"type":731,"marks":980},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[981],{"type":746,"attrs":982},{"href":983,"uuid":48,"anchor":48,"custom":984,"target":750,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{},{"type":759},{"text":987,"type":731,"marks":988},"5 Basic Boxing Techniques to Learn at Home During Quarantine (No Gym Needed)",[989,993],{"type":746,"attrs":990},{"href":991,"uuid":48,"anchor":48,"custom":992,"target":750,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-basic-boxing-techniques-to-learn-at-home-during-quarantine",{},{"type":740,"attrs":994},{"class":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":997,"component":118,"meta_info":998,"meta_title":7,"block_image":999,"cover_image":1000,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-02-08 00:00","article",{"_uid":1006,"title":1007,"plugin":43,"description":1008},"7992d92d-af04-4f0c-a694-6bf8b394e6da","Tips for Boxing at Home & Tracking Your Progress | FightCamp","Use FightCamp’s THREE (3) simple tips to learn how to start boxing at home and see real progress in your boxing workouts. Training never felt so good!",{"id":1010,"alt":657,"name":7,"focus":48,"title":657,"filename":1011,"copyright":7,"fieldtype":50},3210000,"https://a.storyblok.com/f/115220/2400x990/1ada6a20c8/3-tips-to-start-boxing-at-home-and-track-your-progress.jpg","Use these THREE (3) simple tips to learn how to start boxing at home and see real progress in your boxing workouts.",[],[],"3-tips-to-start-boxing-at-home-and-track-your-progress","blogs/3-tips-to-start-boxing-at-home-and-track-your-progress",[],60887917,"0ba888ca-b991-4511-8a2c-9c475f597b19","2021-02-08T04:58:00.000Z","training/{{story.slug}}",[],["Reactive",1024],[1025,1297,1527,1940,2158,2398],{"name":1026,"created_at":1027,"published_at":1028,"updated_at":1029,"id":1030,"uuid":1031,"content":1032,"slug":1290,"full_slug":1291,"sort_by_date":48,"position":1292,"tag_list":1293,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":1295,"first_published_at":1028,"release_id":48,"lang":60,"path":1021,"alternates":1296,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1033,"faqs":1034,"title":1026,"topic":1055,"author":1070,"content":1071,"category":1271,"schedule":1279,"component":1004,"meta_info":1280,"cover_image":1284,"description":1288,"contributors":1289},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1035,1039,1043,1047,1051],{"_uid":1036,"answer":1037,"question":1038,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1040,"answer":1041,"question":1042,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1044,"answer":1045,"question":1046,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1048,"answer":1049,"question":1050,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1052,"answer":1053,"question":1054,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1056,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1068,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1069,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1057,"component":39,"meta_info":1065,"block_image":1066,"cover_image":1067,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1058,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1063,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1064,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1059,"component":118,"meta_info":1060,"meta_title":7,"block_image":1061,"cover_image":1062,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":724,"content":1072},[1073,1088,1092,1096,1100,1104,1108,1111,1116,1121,1135,1140,1144,1149,1153,1158,1172,1176,1180,1194,1208,1212,1216,1230,1235,1239,1253,1257,1267],{"type":727,"content":1074},[1075,1077,1086],{"text":1076,"type":731},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1078,"type":731,"marks":1079},"interval training",[1080,1084],{"type":746,"attrs":1081},{"href":1082,"uuid":48,"anchor":48,"custom":1083,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1085},"underline",{"text":1087,"type":731}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":727,"content":1089},[1090],{"text":1091,"type":731},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":775,"attrs":1093,"content":1094},{"level":777},[1095],{"text":1038,"type":731},{"type":727,"content":1097},[1098],{"text":1099,"type":731},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":727,"content":1101},[1102],{"text":1103,"type":731},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":775,"attrs":1105,"content":1106},{"level":777},[1107],{"text":1042,"type":731},{"type":727,"content":1109},[1110],{"text":1041,"type":731},{"type":775,"attrs":1112,"content":1113},{"level":777},[1114],{"text":1115,"type":731},"Unique Benefits of HIIT",{"type":775,"attrs":1117,"content":1118},{"level":972},[1119],{"text":1120,"type":731},"Maximum Effectiveness in Less Time",{"type":727,"content":1122},[1123,1125,1133],{"text":1124,"type":731},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1126,"type":731,"marks":1127},"25-30% more calories",[1128,1132],{"type":746,"attrs":1129},{"href":1130,"uuid":48,"anchor":48,"custom":1131,"target":750,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1085},{"text":1134,"type":731}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":775,"attrs":1136,"content":1137},{"level":972},[1138],{"text":1139,"type":731},"Tones Muscle",{"type":727,"content":1141},[1142],{"text":1143,"type":731},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":775,"attrs":1145,"content":1146},{"level":972},[1147],{"text":1148,"type":731},"Adds Variety",{"type":727,"content":1150},[1151],{"text":1152,"type":731},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":775,"attrs":1154,"content":1155},{"level":972},[1156],{"text":1157,"type":731},"Improves Cardiovascular Health",{"type":727,"content":1159},[1160,1162,1170],{"text":1161,"type":731},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1163,"type":731,"marks":1164},"greater improvements in blood pressure",[1165,1169],{"type":746,"attrs":1166},{"href":1167,"uuid":48,"anchor":48,"custom":1168,"target":750,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1085},{"text":1171,"type":731}," and blood sugar than moderate-intensity workouts. ",{"type":775,"attrs":1173,"content":1174},{"level":777},[1175],{"text":1050,"type":731},{"type":727,"content":1177},[1178],{"text":1179,"type":731},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":727,"content":1181},[1182,1184,1192],{"text":1183,"type":731},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1185,"type":731,"marks":1186},"roadwork",[1187,1191],{"type":746,"attrs":1188},{"href":1189,"uuid":48,"anchor":48,"custom":1190,"target":750,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1085},{"text":1193,"type":731},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":727,"content":1195},[1196,1198,1206],{"text":1197,"type":731},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1199,"type":731,"marks":1200},"HIIT jump rope workout",[1201,1205],{"type":746,"attrs":1202},{"href":1203,"uuid":48,"anchor":48,"custom":1204,"target":750,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1085},{"text":1207,"type":731}," for a full-body cardio blast in just minutes.",{"type":775,"attrs":1209,"content":1210},{"level":777},[1211],{"text":1054,"type":731},{"type":727,"content":1213},[1214],{"text":1215,"type":731},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":727,"content":1217},[1218,1220,1228],{"text":1219,"type":731},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1221,"type":731,"marks":1222},"10 minutes of HIIT boxing",[1223,1227],{"type":746,"attrs":1224},{"href":1225,"uuid":48,"anchor":48,"custom":1226,"target":750,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1085},{"text":1229,"type":731}," and feel the difference with just one workout.",{"type":775,"attrs":1231,"content":1232},{"level":777},[1233],{"text":1234,"type":731},"Hit With HIIT",{"type":727,"content":1236},[1237],{"text":1238,"type":731},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":727,"content":1240},[1241,1243,1251],{"text":1242,"type":731},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1244,"type":731,"marks":1245},"FightCamp’s extensive library of HIIT workouts",[1246,1250],{"type":746,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"custom":1249,"target":750,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1085},{"text":1252,"type":731},"!",{"type":775,"attrs":1254,"content":1255},{"level":777},[1256],{"text":953,"type":731},{"type":727,"content":1258},[1259,1260,1266],{"text":957,"type":731},{"text":959,"type":731,"marks":1261},[1262,1265],{"type":746,"attrs":1263},{"href":907,"uuid":48,"anchor":48,"custom":1264,"target":750,"linktype":13},{},{"type":1085},{"text":965,"type":731},{"type":727,"content":1268},[1269],{"text":1270,"type":731},"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":1272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1273,"component":118,"meta_info":1274,"meta_title":7,"block_image":1275,"cover_image":1276,"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":1281,"title":1282,"plugin":43,"description":1283},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1285,"alt":1286,"name":7,"focus":7,"title":1286,"filename":1287,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1294],"featured","261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1298,"created_at":1299,"published_at":1300,"updated_at":1301,"id":1302,"uuid":1303,"content":1304,"slug":1520,"full_slug":1521,"sort_by_date":48,"position":1522,"tag_list":1523,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":1524,"first_published_at":1525,"release_id":48,"lang":60,"path":1021,"alternates":1526,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1305,"faqs":1306,"title":1298,"topic":1323,"author":1338,"content":1339,"category":1504,"schedule":1512,"component":1004,"meta_info":1513,"cover_image":1516,"description":1515,"contributors":1519},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1307,1311,1315,1319],{"_uid":1308,"answer":1309,"question":1310,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1312,"answer":1313,"question":1314,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1316,"answer":1317,"question":1318,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1320,"answer":1321,"question":1322,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1324,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1336,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1337,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1325,"component":39,"meta_info":1333,"block_image":1334,"cover_image":1335,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1326,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1331,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1332,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1327,"component":118,"meta_info":1328,"meta_title":7,"block_image":1329,"cover_image":1330,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":724,"content":1340},[1341,1354,1366,1371,1375,1387,1391,1396,1400,1404,1410,1420,1433,1438,1449,1452,1462,1463,1468,1481,1492,1501],{"type":727,"content":1342},[1343,1345,1352],{"text":1344,"type":731},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1346,"type":731,"marks":1347},"Aaron Swenson",[1348],{"type":746,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"custom":1351,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1353,"type":731}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":761,"attrs":1355},{"id":1356,"body":1357},"0a18151c-90cf-40c6-926a-b258a15847a9",[1358],{"_uid":1359,"link":1360,"image":1362,"title":1364,"component":773},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1361,"linktype":13,"fieldtype":14,"cached_url":1361},"https://youtu.be/oMc52QTWo1A",{"id":1363,"alt":1364,"name":7,"focus":48,"title":1364,"filename":1365,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":775,"attrs":1367,"content":1368},{"level":777},[1369],{"text":1370,"type":731},"The Rebellious Age",{"type":727,"content":1372},[1373],{"text":1374,"type":731},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":761,"attrs":1376},{"id":1356,"body":1377},[1378],{"url":1379,"_uid":1381,"image":1382,"component":1385,"copyright_details":1386},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1383,"alt":1346,"name":7,"focus":48,"title":1346,"filename":1384,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":727,"content":1388},[1389],{"text":1390,"type":731},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":775,"attrs":1392,"content":1393},{"level":777},[1394],{"text":1395,"type":731},"It’s Time To Spar",{"type":727,"content":1397},[1398],{"text":1399,"type":731},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":727,"content":1401},[1402],{"text":1403,"type":731},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":775,"attrs":1405,"content":1406},{"level":777},[1407,1409],{"text":1408,"type":731},"Humbling Experience and A New Life Path",{"type":759},{"type":761,"attrs":1411},{"id":1356,"body":1412},[1413],{"url":1414,"_uid":1415,"image":1416,"component":1385,"copyright_details":1419},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1417,"alt":1346,"name":7,"focus":48,"title":1346,"filename":1418,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":727,"content":1421},[1422,1424,1431],{"text":1423,"type":731},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1425,"type":731,"marks":1426},"body shot",[1427],{"type":746,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1432,"type":731}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":775,"attrs":1434,"content":1435},{"level":777},[1436,1437],{"text":1322,"type":731},{"type":759},{"type":761,"attrs":1439},{"id":1356,"body":1440},[1441],{"url":1442,"_uid":1443,"image":1444,"component":1385,"copyright_details":1448},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1445,"alt":1446,"name":7,"focus":48,"title":1446,"filename":1447,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":727,"content":1450},[1451],{"text":1321,"type":731},{"type":761,"attrs":1453},{"id":1454,"body":1455},"ce079800-7842-415f-8625-1c76bcc86c9f",[1456],{"_uid":1457,"text":1458,"image":1459,"author":1460,"component":1461},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":727},{"type":775,"attrs":1464,"content":1465},{"level":777},[1466],{"text":1467,"type":731},"Inspirational FightCamp Trainers",{"type":727,"content":1469},[1470,1472,1479],{"text":1471,"type":731},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1473,"type":731,"marks":1474},"FightCamp Trainers",[1475],{"type":746,"attrs":1476},{"href":1477,"uuid":48,"anchor":48,"custom":1478,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1480,"type":731}," have you covered.",{"type":761,"attrs":1482},{"id":1356,"body":1483},[1484],{"url":1485,"_uid":1486,"image":1487,"component":1385,"copyright_details":1491},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1488,"alt":1489,"name":7,"focus":48,"title":1489,"filename":1490,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":727,"content":1493},[1494,1495,1500],{"text":957,"type":731},{"text":959,"type":731,"marks":1496},[1497],{"type":746,"attrs":1498},{"href":907,"uuid":48,"anchor":48,"custom":1499,"target":750,"linktype":13},{},{"text":965,"type":731},{"type":727,"content":1502},[1503],{"text":1270,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1505,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1510,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1506,"component":118,"meta_info":1507,"meta_title":7,"block_image":1508,"cover_image":1509,"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},[],[],"2023-01-19 00:00",{"_uid":1514,"title":1298,"plugin":43,"description":1515},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1517,"alt":1298,"name":7,"focus":48,"title":1298,"filename":1518,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1294],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1528,"created_at":1529,"published_at":1530,"updated_at":1531,"id":1532,"uuid":1533,"content":1534,"slug":1934,"full_slug":1935,"sort_by_date":48,"position":1936,"tag_list":1937,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":1938,"first_published_at":1530,"release_id":48,"lang":60,"path":1021,"alternates":1939,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1535,"faqs":1536,"title":1528,"topic":1545,"author":1560,"content":1561,"category":1915,"schedule":1923,"component":1004,"meta_info":1924,"cover_image":1928,"description":1932,"contributors":1933},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1537,1541],{"_uid":1538,"answer":1539,"question":1540,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1542,"answer":1543,"question":1544,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1546,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1558,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1547,"component":39,"meta_info":1555,"block_image":1556,"cover_image":1557,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1548,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1549,"component":118,"meta_info":1550,"meta_title":7,"block_image":1551,"cover_image":1552,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":724,"content":1562},[1563,1568,1582,1596,1601,1605,1610,1614,1652,1656,1661,1665,1669,1674,1678,1683,1697,1701,1721,1726,1730,1734,1792,1797,1801,1805,1831,1845,1850,1854,1858,1885,1889,1894,1898,1902,1912],{"type":775,"attrs":1564,"content":1565},{"level":777},[1566],{"text":1567,"type":731},"How to Stay Motivated to Work Out",{"type":727,"content":1569},[1570,1572,1580],{"text":1571,"type":731},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1573,"type":731,"marks":1574},"New Year’s Resolutions",[1575,1579],{"type":746,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"custom":1578,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1085},{"text":1581,"type":731},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":727,"content":1583},[1584,1586,1594],{"text":1585,"type":731},"But what happens if you're looking for motivation to work out in the ",{"text":1587,"type":731,"marks":1588},"middle of summer",[1589,1593],{"type":746,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1085},{"text":1595,"type":731}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":775,"attrs":1597,"content":1598},{"level":777},[1599],{"text":1600,"type":731},"Motivation vs. Determination",{"type":727,"content":1602},[1603],{"text":1604,"type":731},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":775,"attrs":1606,"content":1607},{"level":972},[1608],{"text":1609,"type":731},"Motivation",{"type":727,"content":1611},[1612],{"text":1613,"type":731},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":807,"content":1615},[1616,1622,1628,1634,1640,1646],{"type":810,"content":1617},[1618],{"type":727,"content":1619},[1620],{"text":1621,"type":731},"Movies",{"type":810,"content":1623},[1624],{"type":727,"content":1625},[1626],{"text":1627,"type":731},"Books",{"type":810,"content":1629},[1630],{"type":727,"content":1631},[1632],{"text":1633,"type":731},"Quotes",{"type":810,"content":1635},[1636],{"type":727,"content":1637},[1638],{"text":1639,"type":731},"Speeches",{"type":810,"content":1641},[1642],{"type":727,"content":1643},[1644],{"text":1645,"type":731},"Social media posts",{"type":810,"content":1647},[1648],{"type":727,"content":1649},[1650],{"text":1651,"type":731},"Success stories",{"type":727,"content":1653},[1654],{"text":1655,"type":731},"These are things that essentially make you want to start something, like a workout.",{"type":775,"attrs":1657,"content":1658},{"level":972},[1659],{"text":1660,"type":731},"Determination",{"type":727,"content":1662},[1663],{"text":1664,"type":731},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":727,"content":1666},[1667],{"text":1668,"type":731},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":775,"attrs":1670,"content":1671},{"level":777},[1672],{"text":1673,"type":731},"Finding That Drive",{"type":727,"content":1675},[1676],{"text":1677,"type":731},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":775,"attrs":1679,"content":1680},{"level":972},[1681],{"text":1682,"type":731},"Working Out at Home",{"type":727,"content":1684},[1685,1687,1695],{"text":1686,"type":731},"The wonderful thing about ",{"text":1688,"type":731,"marks":1689},"working out from home",[1690,1694],{"type":746,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"custom":1693,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1085},{"text":1696,"type":731}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":727,"content":1698},[1699],{"text":1700,"type":731},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":807,"content":1702},[1703,1709,1715],{"type":810,"content":1704},[1705],{"type":727,"content":1706},[1707],{"text":1708,"type":731},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":810,"content":1710},[1711],{"type":727,"content":1712},[1713],{"text":1714,"type":731},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":810,"content":1716},[1717],{"type":727,"content":1718},[1719],{"text":1720,"type":731},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":775,"attrs":1722,"content":1723},{"level":972},[1724],{"text":1725,"type":731},"Staying Committed to Exercising Daily",{"type":727,"content":1727},[1728],{"text":1729,"type":731},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":727,"content":1731},[1732],{"text":1733,"type":731},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":807,"content":1735},[1736,1742,1748,1754,1766,1780],{"type":810,"content":1737},[1738],{"type":727,"content":1739},[1740],{"text":1741,"type":731},"Outdoor walks/hikes in nature",{"type":810,"content":1743},[1744],{"type":727,"content":1745},[1746],{"text":1747,"type":731},"Easy pace swims",{"type":810,"content":1749},[1750],{"type":727,"content":1751},[1752],{"text":1753,"type":731},"Sauna sessions",{"type":810,"content":1755},[1756],{"type":727,"content":1757},[1758],{"text":1759,"type":731,"marks":1760},"Low-intensity yoga",[1761,1765],{"type":746,"attrs":1762},{"href":1763,"uuid":48,"anchor":48,"custom":1764,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1085},{"type":810,"content":1767},[1768],{"type":727,"content":1769},[1770,1778],{"text":1771,"type":731,"marks":1772},"Mobility work",[1773,1777],{"type":746,"attrs":1774},{"href":1775,"uuid":48,"anchor":48,"custom":1776,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1085},{"text":1779,"type":731}," ",{"type":810,"content":1781},[1782],{"type":727,"content":1783},[1784],{"text":1785,"type":731,"marks":1786},"Stretching",[1787,1791],{"type":746,"attrs":1788},{"href":1789,"uuid":48,"anchor":48,"custom":1790,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1085},{"type":775,"attrs":1793,"content":1794},{"level":972},[1795],{"text":1796,"type":731},"Morning Workouts Before Starting the Day",{"type":727,"content":1798},[1799],{"text":1800,"type":731},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":727,"content":1802},[1803],{"text":1804,"type":731},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":807,"content":1806},[1807,1813,1819,1825],{"type":810,"content":1808},[1809],{"type":727,"content":1810},[1811],{"text":1812,"type":731},"Turning off electronics the last hour",{"type":810,"content":1814},[1815],{"type":727,"content":1816},[1817],{"text":1818,"type":731},"Sleeping in a blacked-out environment",{"type":810,"content":1820},[1821],{"type":727,"content":1822},[1823],{"text":1824,"type":731},"Getting to bed at the same time each night",{"type":810,"content":1826},[1827],{"type":727,"content":1828},[1829],{"text":1830,"type":731},"Set out your workout clothes the night before",{"type":727,"content":1832},[1833,1835,1843],{"text":1834,"type":731},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1836,"type":731,"marks":1837},"H.I.I.T. session",[1838,1842],{"type":746,"attrs":1839},{"href":1840,"uuid":48,"anchor":48,"custom":1841,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1085},{"text":1844,"type":731},".",{"type":775,"attrs":1846,"content":1847},{"level":972},[1848],{"text":1849,"type":731},"End-of-Day Workouts",{"type":727,"content":1851},[1852],{"text":1853,"type":731},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":727,"content":1855},[1856],{"text":1857,"type":731},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":807,"content":1859},[1860,1873,1879],{"type":810,"content":1861},[1862],{"type":727,"content":1863},[1864,1866,1871],{"text":1865,"type":731},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1867,"type":731,"marks":1868},"“why” ",[1869],{"type":1870},"italic",{"text":1872,"type":731},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":810,"content":1874},[1875],{"type":727,"content":1876},[1877],{"text":1878,"type":731},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":810,"content":1880},[1881],{"type":727,"content":1882},[1883],{"text":1884,"type":731},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":727,"content":1886},[1887],{"text":1888,"type":731},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":775,"attrs":1890,"content":1891},{"level":777},[1892],{"text":1893,"type":731},"Plan Then Execute",{"type":727,"content":1895},[1896],{"text":1897,"type":731},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":775,"attrs":1899,"content":1900},{"level":777},[1901],{"text":953,"type":731},{"type":727,"content":1903},[1904,1905,1911],{"text":957,"type":731},{"text":959,"type":731,"marks":1906},[1907,1910],{"type":746,"attrs":1908},{"href":907,"uuid":48,"anchor":48,"custom":1909,"target":750,"linktype":13},{},{"type":1085},{"text":965,"type":731},{"type":727,"content":1913},[1914],{"text":1270,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1916,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1921,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1917,"component":118,"meta_info":1918,"meta_title":7,"block_image":1919,"cover_image":1920,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1925,"title":1926,"plugin":43,"description":1927},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1929,"alt":1930,"name":7,"focus":7,"title":1930,"filename":1931,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1294],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1941,"created_at":1942,"published_at":1943,"updated_at":1944,"id":1945,"uuid":1946,"content":1947,"slug":2152,"full_slug":2153,"sort_by_date":48,"position":2154,"tag_list":2155,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":2156,"first_published_at":1943,"release_id":48,"lang":60,"path":1021,"alternates":2157,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1948,"faqs":1949,"title":1941,"topic":1966,"author":1070,"content":1981,"category":2133,"schedule":2141,"component":1004,"meta_info":2142,"cover_image":2146,"description":2150,"contributors":2151},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1950,1954,1958,1962],{"_uid":1951,"answer":1952,"question":1953,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1955,"answer":1956,"question":1957,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1959,"answer":1960,"question":1961,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1963,"answer":1964,"question":1965,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1967,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1979,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1968,"component":39,"meta_info":1976,"block_image":1977,"cover_image":1978,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1969,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1974,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1975,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1970,"component":118,"meta_info":1971,"meta_title":7,"block_image":1972,"cover_image":1973,"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},[],[],{"type":724,"content":1982},[1983,1987,2000,2004,2009,2012,2017,2022,2026,2031,2035,2040,2044,2049,2053,2058,2072,2076,2080,2084,2088,2093,2097,2111,2115,2119,2130],{"type":727,"content":1984},[1985],{"text":1986,"type":731},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":727,"content":1988},[1989,1991,1998],{"text":1990,"type":731},"Running for boxers is a critical element of ",{"text":1992,"type":731,"marks":1993},"roadwork drills",[1994,1997],{"type":746,"attrs":1995},{"href":1189,"uuid":48,"anchor":48,"custom":1996,"target":750,"linktype":13},{},{"type":1085},{"text":1999,"type":731}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":727,"content":2001},[2002],{"text":2003,"type":731},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":775,"attrs":2005,"content":2006},{"level":777},[2007],{"text":2008,"type":731},"Is Running Good for Boxing?",{"type":727,"content":2010},[2011],{"text":1952,"type":731},{"type":775,"attrs":2013,"content":2014},{"level":777},[2015],{"text":2016,"type":731},"Benefits of Running for Boxers",{"type":775,"attrs":2018,"content":2019},{"level":972},[2020],{"text":2021,"type":731},"Builds Endurance & Stamina",{"type":727,"content":2023},[2024],{"text":2025,"type":731},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":775,"attrs":2027,"content":2028},{"level":972},[2029],{"text":2030,"type":731},"Improves Cardiovascular System",{"type":727,"content":2032},[2033],{"text":2034,"type":731},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":775,"attrs":2036,"content":2037},{"level":972},[2038],{"text":2039,"type":731},"Strengthens Lower Body",{"type":727,"content":2041},[2042],{"text":2043,"type":731},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":775,"attrs":2045,"content":2046},{"level":972},[2047],{"text":2048,"type":731},"Teaches Discipline",{"type":727,"content":2050},[2051],{"text":2052,"type":731},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":775,"attrs":2054,"content":2055},{"level":972},[2056],{"text":2057,"type":731},"Enhances Mental Clarity",{"type":727,"content":2059},[2060,2062,2070],{"text":2061,"type":731},"Much like boxing, running can be a form of ",{"text":2063,"type":731,"marks":2064},"meditative movement",[2065,2069],{"type":746,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1085},{"text":2071,"type":731}," that clears your head and focuses your mind.",{"type":775,"attrs":2073,"content":2074},{"level":777},[2075],{"text":1961,"type":731},{"type":727,"content":2077},[2078],{"text":2079,"type":731},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":727,"content":2081},[2082],{"text":2083,"type":731},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":727,"content":2085},[2086],{"text":2087,"type":731},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":775,"attrs":2089,"content":2090},{"level":777},[2091],{"text":2092,"type":731},"How Long Should I Be Running for Boxing?",{"type":727,"content":2094},[2095],{"text":2096,"type":731},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":727,"content":2098},[2099,2101,2109],{"text":2100,"type":731},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2102,"type":731,"marks":2103},"10 minutes of running",[2104,2108],{"type":746,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"custom":2107,"target":750,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1085},{"text":2110,"type":731}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":727,"content":2112},[2113],{"text":2114,"type":731},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":775,"attrs":2116,"content":2117},{"level":777},[2118],{"text":953,"type":731},{"type":727,"content":2120},[2121,2122,2128],{"text":957,"type":731},{"text":959,"type":731,"marks":2123},[2124,2127],{"type":746,"attrs":2125},{"href":907,"uuid":48,"anchor":48,"custom":2126,"target":750,"linktype":13},{},{"type":1085},{"text":2129,"type":731}," 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":727,"content":2131},[2132],{"text":1270,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2134,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2139,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2135,"component":118,"meta_info":2136,"meta_title":7,"block_image":2137,"cover_image":2138,"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":2143,"title":2144,"plugin":43,"description":2145},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2147,"alt":2148,"name":7,"focus":7,"title":2148,"filename":2149,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1294],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2159,"created_at":2160,"published_at":2161,"updated_at":2162,"id":2163,"uuid":2164,"content":2165,"slug":2391,"full_slug":2392,"sort_by_date":48,"position":2393,"tag_list":2394,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":2395,"first_published_at":2396,"release_id":48,"lang":60,"path":1021,"alternates":2397,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2166,"faqs":2167,"title":2159,"topic":2188,"author":2203,"content":2204,"category":2375,"schedule":2383,"component":1004,"meta_info":2384,"cover_image":2387,"description":2386,"contributors":2390},"d9342cbc-2f33-448b-95cb-d9141a391216",[2168,2172,2176,2180,2184],{"_uid":2169,"answer":2170,"question":2171,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2173,"answer":2174,"question":2175,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2177,"answer":2178,"question":2179,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2181,"answer":2182,"question":2183,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2185,"answer":2186,"question":2187,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2189,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2190,"component":39,"meta_info":2198,"block_image":2199,"cover_image":2200,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2191,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2196,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2197,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2192,"component":118,"meta_info":2193,"meta_title":7,"block_image":2194,"cover_image":2195,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":724,"content":2205},[2206,2219,2223,2235,2239,2243,2255,2259,2263,2267,2284,2288,2292,2296,2312,2316,2321,2334,2338,2348,2361,2365],{"type":727,"content":2207},[2208,2210,2217],{"text":2209,"type":731},"FightCamp Trainer ",{"text":2211,"type":731,"marks":2212},"Coach PJ",[2213],{"type":746,"attrs":2214},{"href":2215,"uuid":48,"anchor":48,"custom":2216,"target":750,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2218,"type":731}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":727,"content":2220},[2221],{"text":2222,"type":731},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":761,"attrs":2224},{"id":2225,"body":2226},"d975e679-f879-4a04-b019-c5eb66b48e99",[2227],{"_uid":2228,"link":2229,"image":2231,"title":2233,"component":773},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2230,"linktype":13,"fieldtype":14,"cached_url":2230},"https://youtu.be/G-4nuJefUcE",{"id":2232,"alt":2233,"name":7,"focus":48,"title":2233,"filename":2234,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":775,"attrs":2236,"content":2237},{"level":777},[2238],{"text":2171,"type":731},{"type":727,"content":2240},[2241],{"text":2242,"type":731},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":761,"attrs":2244},{"id":2245,"body":2246},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2247],{"url":2248,"_uid":2249,"image":2250,"component":1385,"copyright_details":2254},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2251,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2253,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":727,"content":2256},[2257],{"text":2258,"type":731},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":775,"attrs":2260,"content":2261},{"level":777},[2262],{"text":2175,"type":731},{"type":727,"content":2264},[2265],{"text":2266,"type":731},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":761,"attrs":2268},{"id":2245,"body":2269},[2270],{"url":2271,"_uid":2272,"image":2273,"component":1385,"copyright_details":2277},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2274,"alt":2275,"name":7,"focus":48,"title":2275,"filename":2276,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2278],{"_uid":2279,"link":2280,"title":2282,"component":2283},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2281,"linktype":13,"fieldtype":14,"cached_url":2281},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":727,"content":2285},[2286],{"text":2287,"type":731},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":775,"attrs":2289,"content":2290},{"level":777},[2291],{"text":2179,"type":731},{"type":727,"content":2293},[2294],{"text":2295,"type":731},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":761,"attrs":2297},{"id":2245,"body":2298},[2299],{"url":2300,"_uid":2301,"image":2302,"component":1385,"copyright_details":2306},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2303,"alt":2304,"name":7,"focus":48,"title":2304,"filename":2305,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2307],{"_uid":2308,"link":2309,"title":2311,"component":2283},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2310,"linktype":13,"fieldtype":14,"cached_url":2310},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":727,"content":2313},[2314],{"text":2315,"type":731},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":775,"attrs":2317,"content":2318},{"level":777},[2319],{"text":2320,"type":731},"Levels & Abilities",{"type":727,"content":2322},[2323,2325,2332],{"text":2324,"type":731},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2326,"type":731,"marks":2327},"sweet science",[2328],{"type":746,"attrs":2329},{"href":2330,"uuid":48,"anchor":48,"custom":2331,"target":750,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2333,"type":731},". ",{"type":775,"attrs":2335,"content":2336},{"level":777},[2337],{"text":2187,"type":731},{"type":761,"attrs":2339},{"id":2245,"body":2340},[2341],{"url":2342,"_uid":2343,"image":2344,"component":1385,"copyright_details":2347},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2345,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2346,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":727,"content":2349},[2350,2352,2359],{"text":2351,"type":731},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2353,"type":731,"marks":2354},"FightCamp app",[2355],{"type":746,"attrs":2356},{"href":2357,"uuid":48,"anchor":48,"custom":2358,"target":750,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2360,"type":731},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":775,"attrs":2362,"content":2363},{"level":777},[2364],{"text":953,"type":731},{"type":727,"content":2366},[2367,2368,2373],{"text":957,"type":731},{"text":959,"type":731,"marks":2369},[2370],{"type":746,"attrs":2371},{"href":907,"uuid":48,"anchor":48,"custom":2372,"target":750,"linktype":13},{},{"text":2374,"type":731}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2376,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2381,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2382,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2377,"component":118,"meta_info":2378,"meta_title":7,"block_image":2379,"cover_image":2380,"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},[],[],"2022-12-29 00:00",{"_uid":2385,"title":2159,"plugin":43,"description":2386},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2388,"alt":2159,"name":7,"focus":48,"title":2159,"filename":2389,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1294],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2399,"created_at":2400,"published_at":2401,"updated_at":2402,"id":2403,"uuid":2404,"content":2405,"slug":2812,"full_slug":2813,"sort_by_date":48,"position":2814,"tag_list":2815,"is_startpage":9,"parent_id":1018,"meta_data":48,"group_id":2816,"first_published_at":2817,"release_id":48,"lang":60,"path":1021,"alternates":2818,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2406,"faqs":2407,"title":2399,"topic":2428,"author":2443,"content":2444,"category":2796,"schedule":2804,"component":1004,"meta_info":2805,"cover_image":2808,"description":2807,"contributors":2811},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2408,2412,2416,2420,2424],{"_uid":2409,"answer":2410,"question":2411,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2413,"answer":2414,"question":2415,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2417,"answer":2418,"question":2419,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2421,"answer":2422,"question":2423,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2425,"answer":2426,"question":2427,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2429,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2441,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2430,"component":39,"meta_info":2438,"block_image":2439,"cover_image":2440,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2431,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2436,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2437,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2432,"component":118,"meta_info":2433,"meta_title":7,"block_image":2434,"cover_image":2435,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":724,"content":2445},[2446,2450,2453,2465,2470,2475,2540,2545,2571,2576,2580,2585,2593,2605,2610,2621,2626,2637,2642,2653,2658,2670,2675,2686,2691,2711,2716,2721,2741,2746,2765,2770,2782,2786],{"type":727,"content":2447},[2448],{"text":2449,"type":731},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":727,"content":2451},[2452],{"text":2410,"type":731},{"type":761,"attrs":2454},{"id":2455,"body":2456},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2457],{"_uid":2458,"link":2459,"image":2461,"title":2463,"component":773},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2460,"linktype":13,"fieldtype":14,"cached_url":2460},"https://pin.it/2zdpNMs",{"id":2462,"alt":2463,"name":7,"focus":48,"title":2463,"filename":2464,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":775,"attrs":2466,"content":2467},{"level":777},[2468],{"text":2469,"type":731},"Top Rock Step-By-Step",{"type":775,"attrs":2471,"content":2472},{"level":972},[2473],{"text":2474,"type":731},"The Feet",{"type":807,"content":2476},[2477,2483,2503,2509,2528,2534],{"type":810,"content":2478},[2479],{"type":727,"content":2480},[2481],{"text":2482,"type":731},"Begin by starting in an athletic stance on the balls of your feet",{"type":810,"content":2484},[2485,2489],{"type":727,"content":2486},[2487],{"text":2488,"type":731},"To start, being by doing a “step out”",{"type":807,"content":2490},[2491,2497],{"type":810,"content":2492},[2493],{"type":727,"content":2494},[2495],{"text":2496,"type":731},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":810,"content":2498},[2499],{"type":727,"content":2500},[2501],{"text":2502,"type":731},"Pause for a half-second",{"type":810,"content":2504},[2505],{"type":727,"content":2506},[2507],{"text":2508,"type":731},"Return to the starting stance by performing a slight hop backward",{"type":810,"content":2510},[2511,2515],{"type":727,"content":2512},[2513],{"text":2514,"type":731},"Once returned, perform the opposite foot “step out”",{"type":807,"content":2516},[2517,2523],{"type":810,"content":2518},[2519],{"type":727,"content":2520},[2521],{"text":2522,"type":731},"Make sure the step out is in front of the opposite foot and crosses over",{"type":810,"content":2524},[2525],{"type":727,"content":2526},[2527],{"text":2502,"type":731},{"type":810,"content":2529},[2530],{"type":727,"content":2531},[2532],{"text":2533,"type":731},"Hop back to the starting position",{"type":810,"content":2535},[2536],{"type":727,"content":2537},[2538],{"text":2539,"type":731},"Continue Top Rocking for the remainder of the set",{"type":775,"attrs":2541,"content":2542},{"level":972},[2543],{"text":2544,"type":731},"The Arms",{"type":807,"content":2546},[2547,2553,2559,2565],{"type":810,"content":2548},[2549],{"type":727,"content":2550},[2551],{"text":2552,"type":731},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":810,"content":2554},[2555],{"type":727,"content":2556},[2557],{"text":2558,"type":731},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":810,"content":2560},[2561],{"type":727,"content":2562},[2563],{"text":2564,"type":731},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":810,"content":2566},[2567],{"type":727,"content":2568},[2569],{"text":2570,"type":731},"Continue using this arm motion to help with rhythm and balance",{"type":775,"attrs":2572,"content":2573},{"level":777},[2574],{"text":2575,"type":731},"Movement Key Points",{"type":727,"content":2577},[2578],{"text":2579,"type":731},"Here are some key things to focus on while performing the Top Rock:",{"type":775,"attrs":2581,"content":2582},{"level":972},[2583],{"text":2584,"type":731},"Start by swinging your arms",{"type":807,"content":2586},[2587],{"type":810,"content":2588},[2589],{"type":727,"content":2590},[2591],{"text":2592,"type":731},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":761,"attrs":2594},{"id":2595,"body":2596},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2597],{"url":2598,"_uid":2599,"image":2600,"component":1385,"copyright_details":2604},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2601,"alt":2602,"name":7,"focus":48,"title":2602,"filename":2603,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":775,"attrs":2606,"content":2607},{"level":972},[2608],{"text":2609,"type":731},"On each hop back, your arms should cross in front of your chest",{"type":761,"attrs":2611},{"id":2595,"body":2612},[2613],{"url":2614,"_uid":2615,"image":2616,"component":1385,"copyright_details":2620},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2617,"alt":2618,"name":7,"focus":48,"title":2618,"filename":2619,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":775,"attrs":2622,"content":2623},{"level":972},[2624],{"text":2625,"type":731},"One foot should cross at a time",{"type":761,"attrs":2627},{"id":2595,"body":2628},[2629],{"url":2630,"_uid":2631,"image":2632,"component":1385,"copyright_details":2636},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2633,"alt":2634,"name":7,"focus":48,"title":2634,"filename":2635,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":775,"attrs":2638,"content":2639},{"level":972},[2640],{"text":2641,"type":731},"Perform the movement by staying on the balls of your feet",{"type":761,"attrs":2643},{"id":2595,"body":2644},[2645],{"url":2646,"_uid":2647,"image":2648,"component":1385,"copyright_details":2652},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2649,"alt":2650,"name":7,"focus":48,"title":2650,"filename":2651,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":775,"attrs":2654,"content":2655},{"level":972},[2656],{"text":2657,"type":731},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":761,"attrs":2659},{"id":2660,"body":2661},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2662],{"url":2663,"_uid":2664,"image":2665,"component":1385,"copyright_details":2669},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2666,"alt":2667,"name":7,"focus":48,"title":2667,"filename":2668,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":775,"attrs":2671,"content":2672},{"level":972},[2673],{"text":2674,"type":731},"Stay loose and have fun!",{"type":761,"attrs":2676},{"id":2595,"body":2677},[2678],{"url":2679,"_uid":2680,"image":2681,"component":1385,"copyright_details":2685},{"id":7,"url":7,"linktype":1380,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2682,"alt":2683,"name":7,"focus":48,"title":2683,"filename":2684,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":775,"attrs":2687,"content":2688},{"level":777},[2689],{"text":2690,"type":731},"Muscles Used",{"type":807,"content":2692},[2693,2699,2705],{"type":810,"content":2694},[2695],{"type":727,"content":2696},[2697],{"text":2698,"type":731},"Deltoids",{"type":810,"content":2700},[2701],{"type":727,"content":2702},[2703],{"text":2704,"type":731},"Core",{"type":810,"content":2706},[2707],{"type":727,"content":2708},[2709],{"text":2710,"type":731},"Calves",{"type":775,"attrs":2712,"content":2713},{"level":777},[2714],{"text":2715,"type":731},"Application",{"type":775,"attrs":2717,"content":2718},{"level":972},[2719],{"text":2720,"type":731},"For Sets",{"type":807,"content":2722},[2723,2729,2735],{"type":810,"content":2724},[2725],{"type":727,"content":2726},[2727],{"text":2728,"type":731},"Perform 3-6 sets",{"type":810,"content":2730},[2731],{"type":727,"content":2732},[2733],{"text":2734,"type":731},"12-20 repetitions each way",{"type":810,"content":2736},[2737],{"type":727,"content":2738},[2739],{"text":2740,"type":731},"Rest 30-45 seconds between sets",{"type":775,"attrs":2742,"content":2743},{"level":972},[2744],{"text":2745,"type":731},"For Time",{"type":807,"content":2747},[2748,2753,2759],{"type":810,"content":2749},[2750],{"type":727,"content":2751},[2752],{"text":2728,"type":731},{"type":810,"content":2754},[2755],{"type":727,"content":2756},[2757],{"text":2758,"type":731},"Perform for 30-90 seconds",{"type":810,"content":2760},[2761],{"type":727,"content":2762},[2763],{"text":2764,"type":731},"Rest 45-60 seconds between sets",{"type":775,"attrs":2766,"content":2767},{"level":777},[2768],{"text":2769,"type":731},"Dance Moves For Boxers",{"type":727,"content":2771},[2772,2774,2781],{"text":2773,"type":731},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2775,"type":731,"marks":2776},"Flo Master",[2777],{"type":746,"attrs":2778},{"href":2779,"uuid":48,"anchor":48,"custom":2780,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2333,"type":731},{"type":775,"attrs":2783,"content":2784},{"level":777},[2785],{"text":953,"type":731},{"type":727,"content":2787},[2788,2789,2794],{"text":957,"type":731},{"text":959,"type":731,"marks":2790},[2791],{"type":746,"attrs":2792},{"href":907,"uuid":48,"anchor":48,"custom":2793,"target":750,"linktype":13},{},{"text":2795,"type":731}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2797,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2802,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2803,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2798,"component":118,"meta_info":2799,"meta_title":7,"block_image":2800,"cover_image":2801,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2806,"title":2399,"plugin":43,"description":2807},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2809,"alt":2399,"name":7,"focus":48,"title":2399,"filename":2810,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1294],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1004,"created_at":2820,"published_at":2821,"updated_at":2822,"id":2823,"uuid":2824,"content":2825,"slug":1004,"full_slug":2846,"sort_by_date":48,"position":446,"tag_list":2847,"is_startpage":9,"parent_id":2848,"meta_data":48,"group_id":2849,"first_published_at":2850,"release_id":48,"lang":60,"path":7,"alternates":2851,"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":2826,"component":2827,"meta_info":2828,"custom_content_list":2830},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2829,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2831,2836,2841],{"_uid":2832,"label":2833,"value":2834,"dev_id":2835,"component":731},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2837,"label":2838,"value":2839,"dev_id":2840,"component":731},"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":2842,"label":2843,"value":2844,"dev_id":2845,"component":731},"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",[],1785892824523]