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A 30 minute boxing workout combines strength training and cardio to give you a full-body workout in a short amount of time. Plus, even if you don’t have boxing equipment you can shadowbox through a workout.","What Is The Best 30 Minute Workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ff1a2379-160d-4185-9058-fe81de7d5edd","Yes! The effectiveness of a workout isn’t solely gauged on time, but rather how hard you work during that time. A 30 minute full-body workout at home can certainly be effective and cause you to break a sweat, so long as you are willing to put in the work.","Can a 30 Minute Workout Be Effective?",{"_uid":676,"answer":677,"question":678,"component":670},"692529a0-9588-4b67-920b-71315e500a72","Yes--a 30 minute workout with weights or bodyweight training can be just as effective and is more than enough to build muscle. 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Note that boxing equipment is not necessary for these exercises and you can follow along by shadowboxing. However, this and similar punching workouts may feel more effective on your arms and body overall, so eventually investing in a heavy bag is a great idea to consider.",{"type":762,"attrs":924,"content":925},{"level":764},[926],{"text":927,"type":728},"Boxing Drills (12 minutes)",{"type":724,"content":929},[930],{"text":931,"type":728},"This part of the workout consists of 3 3-minute rounds of boxing drills. 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rest.",{"type":762,"attrs":1092,"content":1093},{"level":779},[1094],{"text":1095,"type":728},"Exercise #1: Plyo Push-Ups",{"type":734,"content":1097},[1098,1104,1110],{"type":737,"content":1099},[1100],{"type":724,"content":1101},[1102],{"text":1103,"type":728},"Drop into a push-up position and lower down towards the ground",{"type":737,"content":1105},[1106],{"type":724,"content":1107},[1108],{"text":1109,"type":728},"On the push-up, instead of lifting yourself normally, use your arms and momentum to push off the floor and lift your hands as high off the ground as you can",{"type":737,"content":1111},[1112],{"type":724,"content":1113},[1114],{"text":1115,"type":728},"Land back in a push-up position and repeat for 1 minute",{"type":762,"attrs":1117,"content":1118},{"level":779},[1119],{"text":1120,"type":728},"Exercise #2: Boxer Twists",{"type":734,"content":1122},[1123,1129,1135],{"type":737,"content":1124},[1125],{"type":724,"content":1126},[1127],{"text":1128,"type":728},"Sit on the floor with your heels touching the floor (For an added challenge, lift your heels off of the ground)",{"type":737,"content":1130},[1131],{"type":724,"content":1132},[1133],{"text":1134,"type":728},"Bring your hands to your chest and twist side to side, tilting your body slightly back towards the floor to engage the core",{"type":737,"content":1136},[1137],{"type":724,"content":1138},[1139],{"text":1140,"type":728},"Continue for 1 minute",{"type":762,"attrs":1142,"content":1143},{"level":779},[1144],{"text":1145,"type":728},"Exercise #3: Squat Thrusts",{"type":734,"content":1147},[1148,1154,1160,1166],{"type":737,"content":1149},[1150],{"type":724,"content":1151},[1152],{"text":1153,"type":728},"From a standing position, squat down and plant your hands on the floor",{"type":737,"content":1155},[1156],{"type":724,"content":1157},[1158],{"text":1159,"type":728},"Kick your feet back so that you’re in a plank position",{"type":737,"content":1161},[1162],{"type":724,"content":1163},[1164],{"text":1165,"type":728},"Hop your feet back to center and stand",{"type":737,"content":1167},[1168],{"type":724,"content":1169},[1170],{"text":1171,"type":728},"Repeat for 1 minute",{"type":762,"attrs":1173,"content":1174},{"level":779},[1175],{"text":1176,"type":728},"Exercise #4: Mountain Climbers",{"type":734,"content":1178},[1179,1185,1191],{"type":737,"content":1180},[1181],{"type":724,"content":1182},[1183],{"text":1184,"type":728},"Drop into a standard plank position with your shoulders over your wrists",{"type":737,"content":1186},[1187],{"type":724,"content":1188},[1189],{"text":1190,"type":728},"Drive each knee towards your chest one at a time as if you were running",{"type":737,"content":1192},[1193],{"type":724,"content":1194},[1195],{"text":1140,"type":728},{"type":762,"attrs":1197,"content":1198},{"level":764},[1199],{"text":1200,"type":728},"Cool Down (5 minutes)",{"type":724,"content":1202},[1203],{"text":1204,"type":728},"With the core part of the workout down, it’s important to take some time to cool down. This 30 minute workout focused on both cardio and strength, so your muscles should be burning and your heart rate should be up.",{"type":724,"content":1206},[1207],{"text":1208,"type":728},"Perform each of the following cool down stretches for 1 minute:",{"type":762,"attrs":1210,"content":1211},{"level":779},[1212],{"text":1213,"type":728},"Stretch #1: Biceps Stretch (1 minute)",{"type":734,"content":1215},[1216,1222,1228,1234,1240],{"type":737,"content":1217},[1218],{"type":724,"content":1219},[1220],{"text":1221,"type":728},"Stand up straight and interlock your hands behind your back",{"type":737,"content":1223},[1224],{"type":724,"content":1225},[1226],{"text":1227,"type":728},"Slowly bend at the waist until your arms are reaching towards the sky behind you",{"type":737,"content":1229},[1230],{"type":724,"content":1231},[1232],{"text":1233,"type":728},"Hold for 30 seconds",{"type":737,"content":1235},[1236],{"type":724,"content":1237},[1238],{"text":1239,"type":728},"Release and stand back up",{"type":737,"content":1241},[1242],{"type":724,"content":1243},[1244],{"text":1245,"type":728},"Repeat for another 30 seconds",{"type":762,"attrs":1247,"content":1248},{"level":779},[1249],{"text":1250,"type":728},"Stretch #2: Runner’s Lunge (1 minute)",{"type":734,"content":1252},[1253,1259,1265,1271],{"type":737,"content":1254},[1255],{"type":724,"content":1256},[1257],{"text":1258,"type":728},"Drop down into a lunge position",{"type":737,"content":1260},[1261],{"type":724,"content":1262},[1263],{"text":1264,"type":728},"Lower yourself to the floor and plant your hands on the ground, with both of your arms on the inner side of your lead leg",{"type":737,"content":1266},[1267],{"type":724,"content":1268},[1269],{"text":1270,"type":728},"Your knee should be at about a 90-degree angle",{"type":737,"content":1272},[1273],{"type":724,"content":1274},[1275],{"text":1276,"type":728},"Hold for 30 seconds and switch legs",{"type":762,"attrs":1278,"content":1279},{"level":779},[1280],{"text":1281,"type":728},"Stretch #3: Butterfly (1 minute)",{"type":734,"content":1283},[1284,1290,1296,1302,1308],{"type":737,"content":1285},[1286],{"type":724,"content":1287},[1288],{"text":1289,"type":728},"Sit on the floor and bring your legs together so that the bottoms of your feet are touching",{"type":737,"content":1291},[1292],{"type":724,"content":1293},[1294],{"text":1295,"type":728},"Use your arms to push your knees towards the floor and focus on relaxing your shoulders",{"type":737,"content":1297},[1298],{"type":724,"content":1299},[1300],{"text":1301,"type":728},"Bend at your waist and try to bring your head as close to the ground as possible",{"type":737,"content":1303},[1304],{"type":724,"content":1305},[1306],{"text":1307,"type":728},"Hold for 30 seconds and slowly rise up",{"type":737,"content":1309},[1310],{"type":724,"content":1311},[1312],{"text":1313,"type":728},"Repeat",{"type":762,"attrs":1315,"content":1316},{"level":779},[1317],{"text":1318,"type":728},"Stretch #4: Head to Knee (1 minute)",{"type":734,"content":1320},[1321,1327,1333,1339],{"type":737,"content":1322},[1323],{"type":724,"content":1324},[1325],{"text":1326,"type":728},"Sit down on the ground so that your legs are extended out straight in front of you",{"type":737,"content":1328},[1329],{"type":724,"content":1330},[1331],{"text":1332,"type":728},"Take one leg and bend your knee, placing the bottom of your foot on the inner thigh of your other leg",{"type":737,"content":1334},[1335],{"type":724,"content":1336},[1337],{"text":1338,"type":728},"Reach out and try to grab the foot of your extended leg",{"type":737,"content":1340},[1341],{"type":724,"content":1342},[1343],{"text":1344,"type":728},"Switch legs after 30 seconds",{"type":762,"attrs":1346,"content":1347},{"level":779},[1348],{"text":1349,"type":728},"Stretch #5: Cross-Body Arm Stretch (1 minute)",{"type":734,"content":1351},[1352,1358],{"type":737,"content":1353},[1354],{"type":724,"content":1355},[1356],{"text":1357,"type":728},"Pull one arm across your chest at shoulder height and use your other arm to hold it tightly in place",{"type":737,"content":1359},[1360],{"type":724,"content":1361},[1362],{"text":1363,"type":728},"Hold for 30 seconds and repeat with your other arm",{"type":724,"content":1365},[1366],{"text":1367,"type":728},"You’ve just crushed this 30 minute beginner boxing workout! You managed to get in an effective warmup, intense workout, and relaxing cool down in a short span of time. We often get a few commonly asked questions regarding the effectiveness of short, 30-minute workouts.",{"type":762,"attrs":1369,"content":1370},{"level":764},[1371],{"text":669,"type":728},{"type":724,"content":1373},[1374],{"text":668,"type":728},{"type":762,"attrs":1376,"content":1377},{"level":764},[1378],{"text":674,"type":728},{"type":724,"content":1380},[1381],{"text":673,"type":728},{"type":762,"attrs":1383,"content":1384},{"level":764},[1385],{"text":678,"type":728},{"type":724,"content":1387},[1388],{"text":677,"type":728},{"type":724,"content":1390},[1391,1393,1401,1403,1409],{"text":1392,"type":728},"Make sure you stay ",{"text":1394,"type":728,"marks":1395},"hydrated",[1396],{"type":1397,"attrs":1398},"link",{"href":1399,"uuid":48,"anchor":48,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/wellness/hydration-for-boxers-before-during-and-after-a-workout","_blank",{"text":1402,"type":728}," and check out more of our at-home workouts. Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1404,"type":728,"marks":1405},"FightCamp App",[1406],{"type":1397,"attrs":1407},{"href":1408,"uuid":48,"anchor":48,"target":1400,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1410,"type":728}," and train with real fighters from the comfort of your own home.",{"type":762,"attrs":1412,"content":1413},{"level":779},[1414],{"text":1415,"type":728},"Related Articles",{"type":724,"content":1417},[1418,1424,1426,1432,1433,1439,1440],{"text":1419,"type":728,"marks":1420},"At-Home Heavyweight Boxer Workout For Beginners",[1421],{"type":1397,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/at-home-heavyweight-boxer-workout-for-beginners",{"type":1425},"hard_break",{"text":1427,"type":728,"marks":1428},"Five (5) At Home Boxing Workouts for Beginners You Can Stream For FREE",[1429],{"type":1397,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":1425},{"text":1434,"type":728,"marks":1435},"3-Round Heavy Bag Boxing Workout For Beginners",[1436],{"type":1397,"attrs":1437},{"href":1438,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{"type":1425},{"text":1441,"type":728,"marks":1442},"15 Minute At-Home Boxing Workout For Beginners",[1443],{"type":1397,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/15-minute-at-home-boxing-workout-for-beginners-600x900",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1447,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1452,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1453,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1448,"component":118,"meta_info":1449,"meta_title":7,"block_image":1450,"cover_image":1451,"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},[],[],"2021-02-02 00:00","article",{"_uid":1457,"title":1458,"plugin":43,"description":1459},"acc30952-6d6c-47e7-bfa7-d7b3d45eb122","30-Minute Beginner Boxing Workout (w/ HIIT Conditioning)","Break a sweat at home with this 30-minute BEGINNER BOXING WORKOUT, including boxing punch combinations, HIIT conditioning, and stretching.",{"id":1461,"alt":657,"name":7,"focus":48,"title":657,"filename":1462,"copyright":7,"fieldtype":50},3397255,"https://a.storyblok.com/f/115220/2400x990/be77601b8d/30-minute-at-home-boxing-workout-for-beginners.jpg",[],[],"30-minute-at-home-boxing-workout-for-beginners","blogs/30-minute-at-home-boxing-workout-for-beginners",-1020,[],60887917,"c47fac9b-381a-4800-81d6-2fe57048e018","2021-02-02T14:57:00.000Z","training/{{story.slug}}",[],["Reactive",1475],[1476,1831,2010,2184,2422,2597],{"name":1477,"created_at":1478,"published_at":1479,"updated_at":1480,"id":1481,"uuid":1482,"content":1483,"slug":1823,"full_slug":1824,"sort_by_date":48,"position":1825,"tag_list":1826,"is_startpage":9,"parent_id":1469,"meta_data":48,"group_id":1828,"first_published_at":1829,"release_id":48,"lang":60,"path":1472,"alternates":1830,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1484,"faqs":1485,"title":1477,"topic":1498,"author":1513,"content":1514,"category":1804,"schedule":1812,"component":1455,"meta_info":1813,"cover_image":1817,"description":1821,"contributors":1822},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1486,1490,1494],{"_uid":1487,"answer":1488,"question":1489,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1491,"answer":1492,"question":1493,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1495,"answer":1496,"question":1497,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1499,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1511,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1500,"component":39,"meta_info":1508,"block_image":1509,"cover_image":1510,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1501,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1506,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1502,"component":118,"meta_info":1503,"meta_title":7,"block_image":1504,"cover_image":1505,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":721,"content":1515},[1516,1531,1535,1547,1552,1557,1587,1592,1619,1624,1646,1651,1673,1678,1700,1705,1732,1737,1753,1757,1781,1786,1800],{"type":724,"content":1517},[1518,1520,1529],{"text":1519,"type":728},"Post-workout ",{"text":1521,"type":728,"marks":1522},"stretches",[1523,1527],{"type":1397,"attrs":1524},{"href":1525,"uuid":48,"anchor":48,"custom":1526,"target":1400,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1528},"underline",{"text":1530,"type":728}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":762,"attrs":1532,"content":1533},{"level":764},[1534],{"text":1489,"type":728},{"type":724,"content":1536},[1537,1545],{"text":1538,"type":728,"marks":1539},"Research",[1540,1544],{"type":1397,"attrs":1541},{"href":1542,"uuid":48,"anchor":48,"custom":1543,"target":1400,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1528},{"text":1546,"type":728}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":762,"attrs":1548,"content":1549},{"level":764},[1550],{"text":1551,"type":728},"7 Stretches to Help You Recover Post-Workout",{"type":762,"attrs":1553,"content":1554},{"level":779},[1555],{"text":1556,"type":728},"Shoulder Flossing",{"type":1558,"attrs":1559,"content":1562},"ordered_list",{"order":1560},{"order":1561},1,[1563,1569,1575,1581],{"type":737,"content":1564},[1565],{"type":724,"content":1566},[1567],{"text":1568,"type":728},"Start in a standing position.",{"type":737,"content":1570},[1571],{"type":724,"content":1572},[1573],{"text":1574,"type":728},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":737,"content":1576},[1577],{"type":724,"content":1578},[1579],{"text":1580,"type":728},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":737,"content":1582},[1583],{"type":724,"content":1584},[1585],{"text":1586,"type":728},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":762,"attrs":1588,"content":1589},{"level":779},[1590],{"text":1591,"type":728},"World's Greatest Stretch ",{"type":1558,"attrs":1593,"content":1594},{"order":1561},[1595,1601,1607,1613],{"type":737,"content":1596},[1597],{"type":724,"content":1598},[1599],{"text":1600,"type":728},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":737,"content":1602},[1603],{"type":724,"content":1604},[1605],{"text":1606,"type":728},"Next to the left hand, raise the left hand to the sky. ",{"type":737,"content":1608},[1609],{"type":724,"content":1610},[1611],{"text":1612,"type":728},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":737,"content":1614},[1615],{"type":724,"content":1616},[1617],{"text":1618,"type":728},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":762,"attrs":1620,"content":1621},{"level":779},[1622],{"text":1623,"type":728},"Kneeling Quad/Hip Flexor Stretch",{"type":1558,"attrs":1625,"content":1627},{"order":1626},{"order":1561},[1628,1634,1640],{"type":737,"content":1629},[1630],{"type":724,"content":1631},[1632],{"text":1633,"type":728},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":737,"content":1635},[1636],{"type":724,"content":1637},[1638],{"text":1639,"type":728},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":737,"content":1641},[1642],{"type":724,"content":1643},[1644],{"text":1645,"type":728},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":762,"attrs":1647,"content":1648},{"level":779},[1649],{"text":1650,"type":728},"Cat/Cow",{"type":1558,"attrs":1652,"content":1654},{"order":1653},{"order":1561},[1655,1661,1667],{"type":737,"content":1656},[1657],{"type":724,"content":1658},[1659],{"text":1660,"type":728},"Start on all fours, neutral spine. ",{"type":737,"content":1662},[1663],{"type":724,"content":1664},[1665],{"text":1666,"type":728},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":737,"content":1668},[1669],{"type":724,"content":1670},[1671],{"text":1672,"type":728},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":762,"attrs":1674,"content":1675},{"level":779},[1676],{"text":1677,"type":728},"Thread the Needle",{"type":1558,"attrs":1679,"content":1681},{"order":1680},{"order":1561},[1682,1688,1694],{"type":737,"content":1683},[1684],{"type":724,"content":1685},[1686],{"text":1687,"type":728},"Start on all fours. ",{"type":737,"content":1689},[1690],{"type":724,"content":1691},[1692],{"text":1693,"type":728},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":737,"content":1695},[1696],{"type":724,"content":1697},[1698],{"text":1699,"type":728},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":762,"attrs":1701,"content":1702},{"level":779},[1703],{"text":1704,"type":728},"Thread the Needle With a Twist ",{"type":1558,"attrs":1706,"content":1708},{"order":1707},{"order":1561},[1709,1714,1720,1726],{"type":737,"content":1710},[1711],{"type":724,"content":1712},[1713],{"text":1687,"type":728},{"type":737,"content":1715},[1716],{"type":724,"content":1717},[1718],{"text":1719,"type":728},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":737,"content":1721},[1722],{"type":724,"content":1723},[1724],{"text":1725,"type":728},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":737,"content":1727},[1728],{"type":724,"content":1729},[1730],{"text":1731,"type":728},"Return to the starting position.",{"type":762,"attrs":1733,"content":1734},{"level":779},[1735],{"text":1736,"type":728},"Scorpion Stretch (Prone) ",{"type":1558,"attrs":1738,"content":1740},{"order":1739},{"order":1561},[1741,1747],{"type":737,"content":1742},[1743],{"type":724,"content":1744},[1745],{"text":1746,"type":728},"Begin lying down, arms out in T. ",{"type":737,"content":1748},[1749],{"type":724,"content":1750},[1751],{"text":1752,"type":728},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":762,"attrs":1754,"content":1755},{"level":764},[1756],{"text":1497,"type":728},{"type":724,"content":1758},[1759,1761,1769,1771,1779],{"text":1760,"type":728},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1762,"type":728,"marks":1763},"range of motion improvements",[1764,1768],{"type":1397,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":1400,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1528},{"text":1770,"type":728},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1772,"type":728,"marks":1773},"Studies",[1774,1778],{"type":1397,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"custom":1777,"target":1400,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1528},{"text":1780,"type":728}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":762,"attrs":1782,"content":1783},{"level":764},[1784],{"text":1785,"type":728},"Train Like a Fighter",{"type":724,"content":1787},[1788,1790,1798],{"text":1789,"type":728},"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":1791,"type":728,"marks":1792},"FightCamp",[1793,1797],{"type":1397,"attrs":1794},{"href":1795,"uuid":48,"anchor":48,"custom":1796,"target":1400,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1528},{"text":1799,"type":728}," 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":724,"content":1801},[1802],{"text":1803,"type":728},"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":1805,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1810,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1806,"component":118,"meta_info":1807,"meta_title":7,"block_image":1808,"cover_image":1809,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1814,"title":1815,"plugin":43,"description":1816},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1818,"alt":1819,"name":7,"focus":7,"title":1819,"filename":1820,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1827],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1832,"created_at":1833,"published_at":1834,"updated_at":1835,"id":1836,"uuid":1837,"content":1838,"slug":2004,"full_slug":2005,"sort_by_date":48,"position":2006,"tag_list":2007,"is_startpage":9,"parent_id":1469,"meta_data":48,"group_id":2008,"first_published_at":1834,"release_id":48,"lang":60,"path":1472,"alternates":2009,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1839,"faqs":1840,"title":1832,"topic":1857,"author":1872,"content":1873,"category":1985,"schedule":1993,"component":1455,"meta_info":1994,"cover_image":1998,"description":2002,"contributors":2003},"52144e3e-d0cf-4037-a459-fad9641f4053",[1841,1845,1849,1853],{"_uid":1842,"answer":1843,"question":1844,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1846,"answer":1847,"question":1848,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1850,"answer":1851,"question":1852,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1854,"answer":1855,"question":1856,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1858,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1870,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1871,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1859,"component":39,"meta_info":1867,"block_image":1868,"cover_image":1869,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1860,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1865,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1866,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1861,"component":118,"meta_info":1862,"meta_title":7,"block_image":1863,"cover_image":1864,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":721,"content":1874},[1875,1879,1884,1889,1902,1906,1911,1915,1920,1931,1936,1949,1954,1967,1971,1981],{"type":724,"content":1876},[1877],{"text":1878,"type":728},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":762,"attrs":1880,"content":1881},{"level":764},[1882],{"text":1883,"type":728},"4 Ways To Tire Out Your Opponent",{"type":762,"attrs":1885,"content":1886},{"level":779},[1887],{"text":1888,"type":728},"A Consistent Body Attack",{"type":724,"content":1890},[1891,1893,1900],{"text":1892,"type":728},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1894,"type":728,"marks":1895},"opponent’s body",[1896],{"type":1397,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"custom":1899,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1901,"type":728},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":724,"content":1903},[1904],{"text":1905,"type":728},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":762,"attrs":1907,"content":1908},{"level":779},[1909],{"text":1910,"type":728},"Constant Pressure",{"type":724,"content":1912},[1913],{"text":1914,"type":728},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":762,"attrs":1916,"content":1917},{"level":779},[1918],{"text":1919,"type":728},"Cut Off the Ring ",{"type":724,"content":1921},[1922,1929],{"text":1923,"type":728,"marks":1924},"Cutting off the space",[1925],{"type":1397,"attrs":1926},{"href":1927,"uuid":48,"anchor":48,"custom":1928,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1930,"type":728}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":762,"attrs":1932,"content":1933},{"level":779},[1934],{"text":1935,"type":728},"Attack the Arms",{"type":724,"content":1937},[1938,1940,1947],{"text":1939,"type":728},"This is a favorite trick of ",{"text":1941,"type":728,"marks":1942},"Canelo Alvarez",[1943],{"type":1397,"attrs":1944},{"href":1945,"uuid":48,"anchor":48,"custom":1946,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1948,"type":728}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":762,"attrs":1950,"content":1951},{"level":764},[1952],{"text":1953,"type":728},"Sapping Their Strength",{"type":724,"content":1955},[1956,1958,1965],{"text":1957,"type":728},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1959,"type":728,"marks":1960},"Mike Tyson",[1961],{"type":1397,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"custom":1964,"target":1400,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1966,"type":728}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":762,"attrs":1968,"content":1969},{"level":764},[1970],{"text":1785,"type":728},{"type":724,"content":1972},[1973,1974,1979],{"text":1789,"type":728},{"text":1791,"type":728,"marks":1975},[1976],{"type":1397,"attrs":1977},{"href":1795,"uuid":48,"anchor":48,"custom":1978,"target":1400,"linktype":13},{},{"text":1980,"type":728}," 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":724,"content":1982},[1983],{"text":1984,"type":728},"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":1986,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1991,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1987,"component":118,"meta_info":1988,"meta_title":7,"block_image":1989,"cover_image":1990,"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},[],[],"2022-12-13 00:00",{"_uid":1995,"title":1996,"plugin":43,"description":1997},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1999,"alt":2000,"name":7,"focus":48,"title":2000,"filename":2001,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1827],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2011,"created_at":2012,"published_at":2013,"updated_at":2014,"id":2015,"uuid":2016,"content":2017,"slug":2178,"full_slug":2179,"sort_by_date":48,"position":2180,"tag_list":2181,"is_startpage":9,"parent_id":1469,"meta_data":48,"group_id":2182,"first_published_at":2013,"release_id":48,"lang":60,"path":1472,"alternates":2183,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2018,"faqs":2019,"title":2011,"topic":2036,"author":1872,"content":2051,"category":2159,"schedule":2167,"component":1455,"meta_info":2168,"cover_image":2172,"description":2176,"contributors":2177},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2020,2024,2028,2032],{"_uid":2021,"answer":2022,"question":2023,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2025,"answer":2026,"question":2027,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2029,"answer":2030,"question":2031,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2033,"answer":2034,"question":2035,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2037,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2049,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2050,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2038,"component":39,"meta_info":2046,"block_image":2047,"cover_image":2048,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2040,"component":118,"meta_info":2041,"meta_title":7,"block_image":2042,"cover_image":2043,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2052},[2053,2057,2062,2082,2087,2091,2096,2099,2104,2116,2121,2134,2139,2143,2147,2156],{"type":724,"content":2054},[2055],{"text":2056,"type":728},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":762,"attrs":2058,"content":2059},{"level":764},[2060],{"text":2061,"type":728},"Practice, Practice, Practice",{"type":724,"content":2063},[2064,2066,2071,2073,2080],{"text":2065,"type":728},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2067,"type":728,"marks":2068},"always",[2069],{"type":2070},"italic",{"text":2072,"type":728}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2074,"type":728,"marks":2075},"mirror",[2076],{"type":1397,"attrs":2077},{"href":2078,"uuid":48,"anchor":48,"custom":2079,"target":1400,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2081,"type":728}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":762,"attrs":2083,"content":2084},{"level":779},[2085],{"text":2086,"type":728},"Shoulder Touch Drill",{"type":724,"content":2088},[2089],{"text":2090,"type":728},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":762,"attrs":2092,"content":2093},{"level":779},[2094],{"text":2095,"type":728},"Cobra Bag",{"type":724,"content":2097},[2098],{"text":2026,"type":728},{"type":762,"attrs":2100,"content":2101},{"level":779},[2102],{"text":2103,"type":728},"Sparring",{"type":724,"content":2105},[2106,2108,2114],{"text":2107,"type":728},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2103,"type":728,"marks":2109},[2110],{"type":1397,"attrs":2111},{"href":2112,"uuid":48,"anchor":48,"custom":2113,"target":1400,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2115,"type":728}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":762,"attrs":2117,"content":2118},{"level":779},[2119],{"text":2120,"type":728},"“Free flow” mitt work",{"type":724,"content":2122},[2123,2125,2132],{"text":2124,"type":728},"Free flow ",{"text":2126,"type":728,"marks":2127},"mitt work",[2128],{"type":1397,"attrs":2129},{"href":2130,"uuid":48,"anchor":48,"custom":2131,"target":1400,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2133,"type":728}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":762,"attrs":2135,"content":2136},{"level":779},[2137],{"text":2138,"type":728},"Think Fast",{"type":724,"content":2140},[2141],{"text":2142,"type":728},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":762,"attrs":2144,"content":2145},{"level":764},[2146],{"text":1785,"type":728},{"type":724,"content":2148},[2149,2150,2155],{"text":1789,"type":728},{"text":1791,"type":728,"marks":2151},[2152],{"type":1397,"attrs":2153},{"href":1795,"uuid":48,"anchor":48,"custom":2154,"target":1400,"linktype":13},{},{"text":1799,"type":728},{"type":724,"content":2157},[2158],{"text":1984,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2160,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2165,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2166,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2161,"component":118,"meta_info":2162,"meta_title":7,"block_image":2163,"cover_image":2164,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2169,"title":2170,"plugin":43,"description":2171},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2173,"alt":2174,"name":7,"focus":7,"title":2174,"filename":2175,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1827],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2185,"created_at":2186,"published_at":2187,"updated_at":2188,"id":2189,"uuid":2190,"content":2191,"slug":2415,"full_slug":2416,"sort_by_date":48,"position":2417,"tag_list":2418,"is_startpage":9,"parent_id":1469,"meta_data":48,"group_id":2419,"first_published_at":2420,"release_id":48,"lang":60,"path":1472,"alternates":2421,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2192,"faqs":2193,"title":2185,"topic":2206,"author":1513,"content":2221,"category":2396,"schedule":2404,"component":1455,"meta_info":2405,"cover_image":2409,"description":2413,"contributors":2414},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2194,2198,2202],{"_uid":2195,"answer":2196,"question":2197,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2199,"answer":2200,"question":2201,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2203,"answer":2204,"question":2205,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2207,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2219,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2220,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2208,"component":39,"meta_info":2216,"block_image":2217,"cover_image":2218,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2209,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2214,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2210,"component":118,"meta_info":2211,"meta_title":7,"block_image":2212,"cover_image":2213,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2222},[2223,2227,2231,2235,2239,2253,2299,2312,2317,2341,2375,2379,2383,2393],{"type":762,"attrs":2224,"content":2225},{"level":764},[2226],{"text":2197,"type":728},{"type":724,"content":2228},[2229],{"text":2230,"type":728},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":724,"content":2232},[2233],{"text":2234,"type":728},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":762,"attrs":2236,"content":2237},{"level":764},[2238],{"text":2201,"type":728},{"type":724,"content":2240},[2241,2243,2251],{"text":2242,"type":728},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2244,"type":728,"marks":2245},"National Academy of Sports Medicine",[2246,2250],{"type":1397,"attrs":2247},{"href":2248,"uuid":48,"anchor":48,"custom":2249,"target":1400,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1528},{"text":2252,"type":728}," has a few exercise-related symptoms of overtraining:",{"type":1558,"attrs":2254,"content":2256},{"order":2255},{"order":1561},[2257,2263,2269,2275,2281,2287,2293],{"type":737,"content":2258},[2259],{"type":724,"content":2260},[2261],{"text":2262,"type":728},"A plateau or decline in workout performance or progress",{"type":737,"content":2264},[2265],{"type":724,"content":2266},[2267],{"text":2268,"type":728},"A perception of increased exertion during “normal” or “easy” workouts",{"type":737,"content":2270},[2271],{"type":724,"content":2272},[2273],{"text":2274,"type":728},"Excessive sweating or overheating",{"type":737,"content":2276},[2277],{"type":724,"content":2278},[2279],{"text":2280,"type":728},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":737,"content":2282},[2283],{"type":724,"content":2284},[2285],{"text":2286,"type":728},"A lack of feeling “refreshed” after regular rest and recovery",{"type":737,"content":2288},[2289],{"type":724,"content":2290},[2291],{"text":2292,"type":728},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":737,"content":2294},[2295],{"type":724,"content":2296},[2297],{"text":2298,"type":728},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":724,"content":2300},[2301,2303,2310],{"text":2302,"type":728},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1404,"type":728,"marks":2304},[2305,2309],{"type":1397,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"custom":2308,"target":1400,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1528},{"text":2311,"type":728}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":762,"attrs":2313,"content":2314},{"level":764},[2315],{"text":2316,"type":728},"A Day of Rest",{"type":724,"content":2318},[2319,2321,2329,2331,2339],{"text":2320,"type":728},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2322,"type":728,"marks":2323},"Aaron",[2324,2328],{"type":1397,"attrs":2325},{"href":2326,"uuid":48,"anchor":48,"custom":2327,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1528},{"text":2330,"type":728}," and ",{"text":2332,"type":728,"marks":2333},"Flo",[2334,2338],{"type":1397,"attrs":2335},{"href":2336,"uuid":48,"anchor":48,"custom":2337,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1528},{"text":2340,"type":728},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":724,"content":2342},[2343,2345,2353,2355,2363,2365,2373],{"text":2344,"type":728},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2346,"type":728,"marks":2347},"researchers",[2348,2352],{"type":1397,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":1400,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1528},{"text":2354,"type":728}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2356,"type":728,"marks":2357},"FightCamp Trainers",[2358,2362],{"type":1397,"attrs":2359},{"href":2360,"uuid":48,"anchor":48,"custom":2361,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1528},{"text":2364,"type":728}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2366,"type":728,"marks":2367},"neurological connections",[2368,2372],{"type":1397,"attrs":2369},{"href":2370,"uuid":48,"anchor":48,"custom":2371,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1528},{"text":2374,"type":728},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":724,"content":2376},[2377],{"text":2378,"type":728},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":762,"attrs":2380,"content":2381},{"level":764},[2382],{"text":1785,"type":728},{"type":724,"content":2384},[2385,2386,2392],{"text":1789,"type":728},{"text":1791,"type":728,"marks":2387},[2388,2391],{"type":1397,"attrs":2389},{"href":1795,"uuid":48,"anchor":48,"custom":2390,"target":1400,"linktype":13},{},{"type":1528},{"text":1799,"type":728},{"type":724,"content":2394},[2395],{"text":1984,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2397,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2402,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2398,"component":118,"meta_info":2399,"meta_title":7,"block_image":2400,"cover_image":2401,"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},[],[],"2023-01-12 00:00",{"_uid":2406,"title":2407,"plugin":43,"description":2408},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2410,"alt":2411,"name":7,"focus":7,"title":2411,"filename":2412,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1827],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2423,"created_at":2424,"published_at":2425,"updated_at":2426,"id":2427,"uuid":2428,"content":2429,"slug":2591,"full_slug":2592,"sort_by_date":48,"position":2593,"tag_list":2594,"is_startpage":9,"parent_id":1469,"meta_data":48,"group_id":2595,"first_published_at":2425,"release_id":48,"lang":60,"path":1472,"alternates":2596,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2430,"faqs":2431,"title":2423,"topic":2440,"author":1872,"content":2455,"category":2572,"schedule":2580,"component":1455,"meta_info":2581,"cover_image":2585,"description":2589,"contributors":2590},"c6387572-343f-40bf-8172-852035367c90",[2432,2436],{"_uid":2433,"answer":2434,"question":2435,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2437,"answer":2438,"question":2439,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2441,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2453,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2454,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2442,"component":39,"meta_info":2450,"block_image":2451,"cover_image":2452,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2443,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2448,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2444,"component":118,"meta_info":2445,"meta_title":7,"block_image":2446,"cover_image":2447,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":2456},[2457,2462,2465,2470,2475,2479,2484,2488,2493,2506,2511,2523,2528,2532,2537,2547,2552,2556,2560,2569],{"type":762,"attrs":2458,"content":2459},{"level":764},[2460],{"text":2461,"type":728},"Boxing Gym Culture",{"type":724,"content":2463},[2464],{"text":2438,"type":728},{"type":762,"attrs":2466,"content":2467},{"level":764},[2468],{"text":2469,"type":728},"What Are the Basic Boxing Gym Rules? ",{"type":762,"attrs":2471,"content":2472},{"level":779},[2473],{"text":2474,"type":728},"Yes Coach, No Coach",{"type":724,"content":2476},[2477],{"text":2478,"type":728},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":762,"attrs":2480,"content":2481},{"level":779},[2482],{"text":2483,"type":728},"Sharing is Caring",{"type":724,"content":2485},[2486],{"text":2487,"type":728},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":762,"attrs":2489,"content":2490},{"level":779},[2491],{"text":2492,"type":728},"Keep it Clean",{"type":724,"content":2494},[2495,2497,2504],{"text":2496,"type":728},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2498,"type":728,"marks":2499},"clean it off.",[2500],{"type":1397,"attrs":2501},{"href":2502,"uuid":48,"anchor":48,"custom":2503,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2505,"type":728}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":762,"attrs":2507,"content":2508},{"level":779},[2509],{"text":2510,"type":728},"No Killers in Sparring",{"type":724,"content":2512},[2513,2515,2521],{"text":2514,"type":728},"In most boxing gym workouts you will find yourself ",{"text":2516,"type":728,"marks":2517},"sparring",[2518],{"type":1397,"attrs":2519},{"href":2112,"uuid":48,"anchor":48,"custom":2520,"target":1400,"linktype":13},{},{"text":2522,"type":728},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":762,"attrs":2524,"content":2525},{"level":779},[2526],{"text":2527,"type":728},"Don’t Dump Your Weights",{"type":724,"content":2529},[2530],{"text":2531,"type":728},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":762,"attrs":2533,"content":2534},{"level":779},[2535],{"text":2536,"type":728},"Leave the Weightcut Fighter Alone",{"type":724,"content":2538},[2539,2541,2545],{"text":2540,"type":728},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2542,"type":728,"marks":2543},"leave them alone.",[2544],{"type":2070},{"text":2546,"type":728}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":762,"attrs":2548,"content":2549},{"level":779},[2550],{"text":2551,"type":728},"The Golden Rule",{"type":724,"content":2553},[2554],{"text":2555,"type":728},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":762,"attrs":2557,"content":2558},{"level":764},[2559],{"text":1785,"type":728},{"type":724,"content":2561},[2562,2563,2568],{"text":1789,"type":728},{"text":1791,"type":728,"marks":2564},[2565],{"type":1397,"attrs":2566},{"href":1795,"uuid":48,"anchor":48,"custom":2567,"target":1400,"linktype":13},{},{"text":1799,"type":728},{"type":724,"content":2570},[2571],{"text":1803,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2574,"component":118,"meta_info":2575,"meta_title":7,"block_image":2576,"cover_image":2577,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2582,"title":2583,"plugin":43,"description":2584},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2586,"alt":2587,"name":7,"focus":7,"title":2587,"filename":2588,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1827],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2598,"created_at":2599,"published_at":2600,"updated_at":2601,"id":2602,"uuid":2603,"content":2604,"slug":3003,"full_slug":3004,"sort_by_date":48,"position":3005,"tag_list":3006,"is_startpage":9,"parent_id":1469,"meta_data":48,"group_id":3007,"first_published_at":2600,"release_id":48,"lang":60,"path":1472,"alternates":3008,"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":2605,"faqs":2606,"title":2598,"topic":2615,"author":2630,"content":2631,"category":2984,"schedule":2992,"component":1455,"meta_info":2993,"cover_image":2997,"description":3001,"contributors":3002},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2607,2611],{"_uid":2608,"answer":2609,"question":2610,"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":2612,"answer":2613,"question":2614,"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":2616,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2628,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2629,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2617,"component":39,"meta_info":2625,"block_image":2626,"cover_image":2627,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2618,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2623,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2624,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2619,"component":118,"meta_info":2620,"meta_title":7,"block_image":2621,"cover_image":2622,"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":721,"content":2632},[2633,2638,2652,2666,2671,2675,2680,2684,2722,2726,2731,2735,2739,2744,2748,2753,2767,2771,2791,2796,2800,2804,2862,2867,2871,2875,2901,2915,2920,2924,2928,2954,2958,2963,2967,2971,2981],{"type":762,"attrs":2634,"content":2635},{"level":764},[2636],{"text":2637,"type":728},"How to Stay Motivated to Work Out",{"type":724,"content":2639},[2640,2642,2650],{"text":2641,"type":728},"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":2643,"type":728,"marks":2644},"New Year’s Resolutions",[2645,2649],{"type":1397,"attrs":2646},{"href":2647,"uuid":48,"anchor":48,"custom":2648,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1528},{"text":2651,"type":728},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":724,"content":2653},[2654,2656,2664],{"text":2655,"type":728},"But what happens if you're looking for motivation to work out in the ",{"text":2657,"type":728,"marks":2658},"middle of summer",[2659,2663],{"type":1397,"attrs":2660},{"href":2661,"uuid":48,"anchor":48,"custom":2662,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1528},{"text":2665,"type":728}," 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":762,"attrs":2667,"content":2668},{"level":764},[2669],{"text":2670,"type":728},"Motivation vs. Determination",{"type":724,"content":2672},[2673],{"text":2674,"type":728},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":762,"attrs":2676,"content":2677},{"level":779},[2678],{"text":2679,"type":728},"Motivation",{"type":724,"content":2681},[2682],{"text":2683,"type":728},"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":734,"content":2685},[2686,2692,2698,2704,2710,2716],{"type":737,"content":2687},[2688],{"type":724,"content":2689},[2690],{"text":2691,"type":728},"Movies",{"type":737,"content":2693},[2694],{"type":724,"content":2695},[2696],{"text":2697,"type":728},"Books",{"type":737,"content":2699},[2700],{"type":724,"content":2701},[2702],{"text":2703,"type":728},"Quotes",{"type":737,"content":2705},[2706],{"type":724,"content":2707},[2708],{"text":2709,"type":728},"Speeches",{"type":737,"content":2711},[2712],{"type":724,"content":2713},[2714],{"text":2715,"type":728},"Social media posts",{"type":737,"content":2717},[2718],{"type":724,"content":2719},[2720],{"text":2721,"type":728},"Success stories",{"type":724,"content":2723},[2724],{"text":2725,"type":728},"These are things that essentially make you want to start something, like a workout.",{"type":762,"attrs":2727,"content":2728},{"level":779},[2729],{"text":2730,"type":728},"Determination",{"type":724,"content":2732},[2733],{"text":2734,"type":728},"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":724,"content":2736},[2737],{"text":2738,"type":728},"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":762,"attrs":2740,"content":2741},{"level":764},[2742],{"text":2743,"type":728},"Finding That Drive",{"type":724,"content":2745},[2746],{"text":2747,"type":728},"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":762,"attrs":2749,"content":2750},{"level":779},[2751],{"text":2752,"type":728},"Working Out at Home",{"type":724,"content":2754},[2755,2757,2765],{"text":2756,"type":728},"The wonderful thing about ",{"text":2758,"type":728,"marks":2759},"working out from home",[2760,2764],{"type":1397,"attrs":2761},{"href":2762,"uuid":48,"anchor":48,"custom":2763,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1528},{"text":2766,"type":728}," 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":724,"content":2768},[2769],{"text":2770,"type":728},"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":734,"content":2772},[2773,2779,2785],{"type":737,"content":2774},[2775],{"type":724,"content":2776},[2777],{"text":2778,"type":728},"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":737,"content":2780},[2781],{"type":724,"content":2782},[2783],{"text":2784,"type":728},"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":737,"content":2786},[2787],{"type":724,"content":2788},[2789],{"text":2790,"type":728},"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":762,"attrs":2792,"content":2793},{"level":779},[2794],{"text":2795,"type":728},"Staying Committed to Exercising Daily",{"type":724,"content":2797},[2798],{"text":2799,"type":728},"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":724,"content":2801},[2802],{"text":2803,"type":728},"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":734,"content":2805},[2806,2812,2818,2824,2836,2850],{"type":737,"content":2807},[2808],{"type":724,"content":2809},[2810],{"text":2811,"type":728},"Outdoor walks/hikes in nature",{"type":737,"content":2813},[2814],{"type":724,"content":2815},[2816],{"text":2817,"type":728},"Easy pace swims",{"type":737,"content":2819},[2820],{"type":724,"content":2821},[2822],{"text":2823,"type":728},"Sauna sessions",{"type":737,"content":2825},[2826],{"type":724,"content":2827},[2828],{"text":2829,"type":728,"marks":2830},"Low-intensity yoga",[2831,2835],{"type":1397,"attrs":2832},{"href":2833,"uuid":48,"anchor":48,"custom":2834,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1528},{"type":737,"content":2837},[2838],{"type":724,"content":2839},[2840,2848],{"text":2841,"type":728,"marks":2842},"Mobility work",[2843,2847],{"type":1397,"attrs":2844},{"href":2845,"uuid":48,"anchor":48,"custom":2846,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1528},{"text":2849,"type":728}," ",{"type":737,"content":2851},[2852],{"type":724,"content":2853},[2854],{"text":2855,"type":728,"marks":2856},"Stretching",[2857,2861],{"type":1397,"attrs":2858},{"href":2859,"uuid":48,"anchor":48,"custom":2860,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1528},{"type":762,"attrs":2863,"content":2864},{"level":779},[2865],{"text":2866,"type":728},"Morning Workouts Before Starting the Day",{"type":724,"content":2868},[2869],{"text":2870,"type":728},"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":724,"content":2872},[2873],{"text":2874,"type":728},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":734,"content":2876},[2877,2883,2889,2895],{"type":737,"content":2878},[2879],{"type":724,"content":2880},[2881],{"text":2882,"type":728},"Turning off electronics the last hour",{"type":737,"content":2884},[2885],{"type":724,"content":2886},[2887],{"text":2888,"type":728},"Sleeping in a blacked-out environment",{"type":737,"content":2890},[2891],{"type":724,"content":2892},[2893],{"text":2894,"type":728},"Getting to bed at the same time each night",{"type":737,"content":2896},[2897],{"type":724,"content":2898},[2899],{"text":2900,"type":728},"Set out your workout clothes the night before",{"type":724,"content":2902},[2903,2905,2913],{"text":2904,"type":728},"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":2906,"type":728,"marks":2907},"H.I.I.T. session",[2908,2912],{"type":1397,"attrs":2909},{"href":2910,"uuid":48,"anchor":48,"custom":2911,"target":1400,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1528},{"text":2914,"type":728},".",{"type":762,"attrs":2916,"content":2917},{"level":779},[2918],{"text":2919,"type":728},"End-of-Day Workouts",{"type":724,"content":2921},[2922],{"text":2923,"type":728},"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":724,"content":2925},[2926],{"text":2927,"type":728},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":734,"content":2929},[2930,2942,2948],{"type":737,"content":2931},[2932],{"type":724,"content":2933},[2934,2936,2940],{"text":2935,"type":728},"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":2937,"type":728,"marks":2938},"“why” ",[2939],{"type":2070},{"text":2941,"type":728},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":737,"content":2943},[2944],{"type":724,"content":2945},[2946],{"text":2947,"type":728},"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":737,"content":2949},[2950],{"type":724,"content":2951},[2952],{"text":2953,"type":728},"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":724,"content":2955},[2956],{"text":2957,"type":728},"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":762,"attrs":2959,"content":2960},{"level":764},[2961],{"text":2962,"type":728},"Plan Then Execute",{"type":724,"content":2964},[2965],{"text":2966,"type":728},"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":762,"attrs":2968,"content":2969},{"level":764},[2970],{"text":1785,"type":728},{"type":724,"content":2972},[2973,2974,2980],{"text":1789,"type":728},{"text":1791,"type":728,"marks":2975},[2976,2979],{"type":1397,"attrs":2977},{"href":1795,"uuid":48,"anchor":48,"custom":2978,"target":1400,"linktype":13},{},{"type":1528},{"text":1980,"type":728},{"type":724,"content":2982},[2983],{"text":1984,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2985,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2990,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2986,"component":118,"meta_info":2987,"meta_title":7,"block_image":2988,"cover_image":2989,"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":2994,"title":2995,"plugin":43,"description":2996},"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":2998,"alt":2999,"name":7,"focus":7,"title":2999,"filename":3000,"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,[1827],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1455,"created_at":3010,"published_at":3011,"updated_at":3012,"id":3013,"uuid":3014,"content":3015,"slug":1455,"full_slug":3036,"sort_by_date":48,"position":446,"tag_list":3037,"is_startpage":9,"parent_id":3038,"meta_data":48,"group_id":3039,"first_published_at":3040,"release_id":48,"lang":60,"path":7,"alternates":3041,"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":3016,"component":3017,"meta_info":3018,"custom_content_list":3020},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3019,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3021,3026,3031],{"_uid":3022,"label":3023,"value":3024,"dev_id":3025,"component":728},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3027,"label":3028,"value":3029,"dev_id":3030,"component":728},"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":3032,"label":3033,"value":3034,"dev_id":3035,"component":728},"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",[],1785892825688]