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It depends on your level of fitness and how intense you want your workout to be – if you’re new to boxing training, you should pace yourself during a longer workout.","How long should you work out on a punching bag?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"76d6a07f-4d8c-40d6-9890-2292ce7d4cb2","Most punches on a heavy bag will be around 50-70% of your maximum power, but beginners should aim for a little less as they get more comfortable with proper form. As your skills advance, you are less likely to get strained or injured with harder punches, so you can increase your punching power.","How hard should you hit a heavy bag?",{"_uid":676,"answer":677,"question":678,"component":670},"2c485a52-57a5-4d54-87a8-0ba9e9ce3d0f","There are many reasons why you should start training on a punching bag, and increasing punch power is one of them. The resistance caused by punching a heavy bag helps build muscle, which will ultimately help you hit harder.","Does punching a punching bag make you hit harder?",{"_uid":680,"answer":681,"question":682,"component":670},"a48f4914-727c-4128-b1cd-75d8ca47d1cb","Three (3) benefits of a punching bag workout are: 1. More Effective Workout - By providing resistance, the bag not only helps build muscle, but it also makes your whole body work harder. A punching bag cardio workout is one of the best cardio workouts you can do – and it’s fun so you won’t feel like it’s “work” at all. 2. Improves Accuracy - While shadowboxing will help you practice form, a heavy bag workout will help you improve accuracy. Repeating boxing punch combinations on a bag while aiming for the same target helps you develop muscle memory and consistency in every strike. 3. Increases Coordination - Aiming at a target and encountering resistance will increase your balance and coordination. A powerful punch to a heavy bag will alter your balance, causing you to become more aware of your center of gravity.","What are the benefits of a punching bag workout?",{"_uid":684,"answer":685,"question":686,"component":670},"a13c3681-2586-43ab-a934-5bcf0f86a717","There are a lot of excellent resources to guide you on how to workout on a punching bag – but first you should practice some of the basic punches. Learning form and technique in punching is important for safety when starting out on a punching bag. Familiarize yourself with the six (6) basic punches and practice shadowboxing workouts as you go.","How do I punch a punching bag?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":688,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":721,"full_slug":722,"sort_by_date":48,"position":635,"tag_list":723,"is_startpage":9,"parent_id":724,"meta_data":48,"group_id":725,"first_published_at":726,"release_id":48,"lang":60,"path":48,"alternates":727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":716,"social_link_youtube":717,"social_link_facebook":718,"social_link_linkedin":7,"social_link_instagram":719,"social_link_pinterest":720},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":713,"alt":703,"name":7,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":729,"content":730},"doc",[731,739,744,769,774,778,783,787,792,808,812,818,822,827,831,836,840,845,893,937,941,946,951,956,978,983,1008,1013,1032,1037,1042,1080,1084,1089,1094,1125,1130,1135,1160,1165,1170,1202,1207,1233,1238,1269,1288,1293,1313,1318],{"type":732,"attrs":733,"content":735},"heading",{"level":734},2,[736],{"text":737,"type":738},"Why Punching Bag Workouts?","text",{"type":740,"content":741},"paragraph",[742],{"text":743,"type":738},"Punching bag workouts are a cornerstone of boxing training. A heavy bag cardio workout will help you improve your skills and strength while allowing you to really unleash all your stress onto the bag.",{"type":740,"content":745},[746,748,754,762,767],{"text":747,"type":738},"Here we’ll take a look at why you should incorporate ",{"text":749,"type":738,"marks":750}," ",[751],{"type":752,"attrs":753},"styled",{"class":7},{"text":755,"type":738,"marks":756},"heavy bag",[757],{"type":758,"attrs":759},"link",{"href":760,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips","_blank",{"text":763,"type":738,"marks":764},"  ",[765],{"type":752,"attrs":766},{"class":7},{"text":768,"type":738},"training, as well as teach you how to work out on a punching bag - with three rounds of intense heavy bag drills to get you started!",{"type":732,"attrs":770,"content":771},{"level":734},[772],{"text":773,"type":738},"How Long Should You Workout On a Punching Bag?",{"type":740,"content":775},[776],{"text":777,"type":738},"A punching bag workout for beginners is usually 15-30 minutes, but the length of your heavy bag training will also depend on your level of fitness and how intense you want your workout to be. If you’re new to boxing training, you should pace yourself during a longer workout.",{"type":732,"attrs":779,"content":780},{"level":734},[781],{"text":782,"type":738},"How Hard Should You Hit a Heavy Bag?",{"type":740,"content":784},[785],{"text":786,"type":738},"Most punches on a heavy bag will be around 50-70% of your maximum power, but beginners should aim for a little less as they get more comfortable with proper form. As your skills advance, you are less likely to get strained or injured with harder punches, so you can increase your punching power during heavy bag drills.",{"type":732,"attrs":788,"content":789},{"level":734},[790],{"text":791,"type":738},"Does Punching a Punching Bag Make You Hit Harder?",{"type":740,"content":793},[794,796,800,806],{"text":795,"type":738},"There are many reasons ",{"text":749,"type":738,"marks":797},[798],{"type":752,"attrs":799},{"class":7},{"text":801,"type":738,"marks":802},"why you should start training on a punching bag",[803],{"type":758,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-training-with-a-punching-bag",{"text":807,"type":738},", and increasing punch power is one of them. The resistance caused by punching a heavy bag helps build muscle, which will ultimately help you hit harder.",{"type":740,"content":809},[810],{"text":811,"type":738},"Here are three (3) punching bag workout benefits:",{"type":732,"attrs":813,"content":815},{"level":814},3,[816],{"text":817,"type":738},"1. More Effective Workout",{"type":740,"content":819},[820],{"text":821,"type":738},"By providing resistance, the heavy bag not only helps build muscle, but it also makes your whole body work harder. A heavy bag cardio workout is one of the best cardio workouts you can do – and it’s fun so you won’t feel like it’s “work” at all.",{"type":732,"attrs":823,"content":824},{"level":814},[825],{"text":826,"type":738},"2. Improves Accuracy",{"type":740,"content":828},[829],{"text":830,"type":738},"While shadowboxing will help you practice form, a heavy bag workout will help you improve accuracy. Repeating boxing punch combinations on a punching bag while aiming for the same target helps you develop muscle memory and consistency in every strike.",{"type":732,"attrs":832,"content":833},{"level":814},[834],{"text":835,"type":738},"3. Increases Coordination",{"type":740,"content":837},[838],{"text":839,"type":738},"Aiming at a target and encountering resistance will increase your balance and coordination. A powerful punch to a heavy bag will alter your balance, causing you to become more aware of your center of gravity.",{"type":732,"attrs":841,"content":842},{"level":734},[843],{"text":844,"type":738},"How Do I Punch a Punching Bag?",{"type":740,"content":846},[847,849,853,859,863,865,869,875,879,881,885,891],{"text":848,"type":738},"There are a lot of excellent resources to guide you on ",{"text":749,"type":738,"marks":850},[851],{"type":752,"attrs":852},{"class":7},{"text":854,"type":738,"marks":855},"how to workout on a punching bag",[856],{"type":758,"attrs":857},{"href":858,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-a-boxing-bag-a-beginner-s-guide",{"text":763,"type":738,"marks":860},[861],{"type":752,"attrs":862},{"class":7},{"text":864,"type":738},"– but first you should practice some of the basic punches. Learning form and technique in punching is important for safety when starting out on a punching bag. Familiarize yourself with the ",{"text":749,"type":738,"marks":866},[867],{"type":752,"attrs":868},{"class":7},{"text":870,"type":738,"marks":871},"six (6) basic punches",[872],{"type":758,"attrs":873},{"href":874,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"text":763,"type":738,"marks":876},[877],{"type":752,"attrs":878},{"class":7},{"text":880,"type":738},"and practice ",{"text":749,"type":738,"marks":882},[883],{"type":752,"attrs":884},{"class":7},{"text":886,"type":738,"marks":887},"shadowboxing",[888],{"type":758,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":892,"type":738}," and heavy bag cardio workouts as you go.",{"type":740,"content":894},[895,897,901,907,909,913,919,921,925,931,935],{"text":896,"type":738},"If you’re ready to level up, you can start looking into ",{"text":749,"type":738,"marks":898},[899],{"type":752,"attrs":900},{"class":7},{"text":902,"type":738,"marks":903},"which bag you should get for home",[904],{"type":758,"attrs":905},{"href":906,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"text":908,"type":738},". When it comes to ",{"text":749,"type":738,"marks":910},[911],{"type":752,"attrs":912},{"class":7},{"text":914,"type":738,"marks":915},"choosing the right bag for your workou",[916],{"type":758,"attrs":917},{"href":918,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"text":920,"type":738},"t, a lot of it comes down to space and personal preference. For most in-home gyms, however, a ",{"text":749,"type":738,"marks":922},[923],{"type":752,"attrs":924},{"class":7},{"text":926,"type":738,"marks":927},"free-standing bag",[928],{"type":758,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":761,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":763,"type":738,"marks":932},[933],{"type":752,"attrs":934},{"class":7},{"text":936,"type":738},"is usually the best choice because it requires minimal space and is far more stable for heavy bag training.",{"type":740,"content":938},[939],{"text":940,"type":738},"Once you have your punching bag, grab your hand wraps and boxing gloves and get ready to have fun with this 30 minute heavy bag workout!",{"type":732,"attrs":942,"content":943},{"level":734},[944],{"text":945,"type":738},"30 Minute Punching Bag Workout",{"type":732,"attrs":947,"content":948},{"level":734},[949],{"text":950,"type":738},"Warm-Up (5 minutes)",{"type":732,"attrs":952,"content":953},{"level":814},[954],{"text":955,"type":738},"Boxer’s Shuffle Around the Bag (2 minutes)",{"type":957,"content":958},"bullet_list",[959,966,972],{"type":960,"content":961},"list_item",[962],{"type":740,"content":963},[964],{"text":965,"type":738},"Face the punching bag",{"type":960,"content":967},[968],{"type":740,"content":969},[970],{"text":971,"type":738},"Starting towards the right, side shuffle around the bag for 60 seconds",{"type":960,"content":973},[974],{"type":740,"content":975},[976],{"text":977,"type":738},"Switch directions and repeat for 60 seconds",{"type":732,"attrs":979,"content":980},{"level":814},[981],{"text":982,"type":738},"Arm Circles (2 minutes)",{"type":957,"content":984},[985,991,997,1003],{"type":960,"content":986},[987],{"type":740,"content":988},[989],{"text":990,"type":738},"Stand straight with your arms at your sides",{"type":960,"content":992},[993],{"type":740,"content":994},[995],{"text":996,"type":738},"Rotate at the shoulder, circling your arms up in front, all the way up over your head and behind you, back to starting position",{"type":960,"content":998},[999],{"type":740,"content":1000},[1001],{"text":1002,"type":738},"Continue for 60 seconds",{"type":960,"content":1004},[1005],{"type":740,"content":1006},[1007],{"text":977,"type":738},{"type":732,"attrs":1009,"content":1010},{"level":814},[1011],{"text":1012,"type":738},"High Knees (60 seconds)",{"type":957,"content":1014},[1015,1021,1027],{"type":960,"content":1016},[1017],{"type":740,"content":1018},[1019],{"text":1020,"type":738},"Jog in place",{"type":960,"content":1022},[1023],{"type":740,"content":1024},[1025],{"text":1026,"type":738},"Bring your knees up towards your chest",{"type":960,"content":1028},[1029],{"type":740,"content":1030},[1031],{"text":1002,"type":738},{"type":732,"attrs":1033,"content":1034},{"level":734},[1035],{"text":1036,"type":738},"Round 1",{"type":732,"attrs":1038,"content":1039},{"level":814},[1040],{"text":1041,"type":738},"Plank Punches (5 minutes)",{"type":957,"content":1043},[1044,1050,1056,1062,1068,1074],{"type":960,"content":1045},[1046],{"type":740,"content":1047},[1048],{"text":1049,"type":738},"Assume a high plank position in front of the bag",{"type":960,"content":1051},[1052],{"type":740,"content":1053},[1054],{"text":1055,"type":738},"Balance on your left fist and lift your right arm at the shoulder",{"type":960,"content":1057},[1058],{"type":740,"content":1059},[1060],{"text":1061,"type":738},"Focus on maintaining a straight line from your right arm down your back as you extend your arm",{"type":960,"content":1063},[1064],{"type":740,"content":1065},[1066],{"text":1067,"type":738},"Deliver one jab to the punching bag",{"type":960,"content":1069},[1070],{"type":740,"content":1071},[1072],{"text":1073,"type":738},"Lower your right arm and repeat with the left, aiming for the same point on the bag",{"type":960,"content":1075},[1076],{"type":740,"content":1077},[1078],{"text":1079,"type":738},"Repeat for five (5) minutes",{"type":740,"content":1081},[1082],{"text":1083,"type":738},"*Tip: Plank punches are less about power and more about balance and form",{"type":732,"attrs":1085,"content":1086},{"level":734},[1087],{"text":1088,"type":738},"Round 2",{"type":732,"attrs":1090,"content":1091},{"level":814},[1092],{"text":1093,"type":738},"Jab – Cross – Right Hook – Left Hook (5 minutes)",{"type":957,"content":1095},[1096,1102,1108,1114,1120],{"type":960,"content":1097},[1098],{"type":740,"content":1099},[1100],{"text":1101,"type":738},"Assume fighting stance, standing about arm’s length from the bag",{"type":960,"content":1103},[1104],{"type":740,"content":1105},[1106],{"text":1107,"type":738},"Hit the jab and cross on a ‘one-two’ count",{"type":960,"content":1109},[1110],{"type":740,"content":1111},[1112],{"text":1113,"type":738},"Increase your power for a right hook",{"type":960,"content":1115},[1116],{"type":740,"content":1117},[1118],{"text":1119,"type":738},"Follow quickly with a left hook, imagining knocking out your opponent",{"type":960,"content":1121},[1122],{"type":740,"content":1123},[1124],{"text":1079,"type":738},{"type":732,"attrs":1126,"content":1127},{"level":734},[1128],{"text":1129,"type":738},"Round 3",{"type":732,"attrs":1131,"content":1132},{"level":814},[1133],{"text":1134,"type":738},"Straight Punches – Alternating Body Shots (5 minutes)",{"type":957,"content":1136},[1137,1143,1149,1155],{"type":960,"content":1138},[1139],{"type":740,"content":1140},[1141],{"text":1142,"type":738},"Stand facing the bag",{"type":960,"content":1144},[1145],{"type":740,"content":1146},[1147],{"text":1148,"type":738},"Hammer out four straight punches, aiming at the same point every strike",{"type":960,"content":1150},[1151],{"type":740,"content":1152},[1153],{"text":1154,"type":738},"Alternate left and right power body shots to the count of ten, focusing on speed and power",{"type":960,"content":1156},[1157],{"type":740,"content":1158},[1159],{"text":1079,"type":738},{"type":732,"attrs":1161,"content":1162},{"level":734},[1163],{"text":1164,"type":738},"Cool Down (5 minutes)",{"type":732,"attrs":1166,"content":1167},{"level":814},[1168],{"text":1169,"type":738},"Core Stretch (60 seconds)",{"type":957,"content":1171},[1172,1178,1184,1190,1196],{"type":960,"content":1173},[1174],{"type":740,"content":1175},[1176],{"text":1177,"type":738},"Lie flat on your stomach",{"type":960,"content":1179},[1180],{"type":740,"content":1181},[1182],{"text":1183,"type":738},"Place your palms on the floor next to your shoulders",{"type":960,"content":1185},[1186],{"type":740,"content":1187},[1188],{"text":1189,"type":738},"Keeping your hips to the floor, slowly lift your torso upwards",{"type":960,"content":1191},[1192],{"type":740,"content":1193},[1194],{"text":1195,"type":738},"Straighten your arms and lift your head up",{"type":960,"content":1197},[1198],{"type":740,"content":1199},[1200],{"text":1201,"type":738},"Hold the stretch for 60 seconds",{"type":732,"attrs":1203,"content":1204},{"level":814},[1205],{"text":1206,"type":738},"Shoulder Stretches (2 minutes)",{"type":957,"content":1208},[1209,1215,1221,1227],{"type":960,"content":1210},[1211],{"type":740,"content":1212},[1213],{"text":1214,"type":738},"Extend your right arm straight across your chest",{"type":960,"content":1216},[1217],{"type":740,"content":1218},[1219],{"text":1220,"type":738},"Use your left to pull the right until you feel a stretch in your shoulders",{"type":960,"content":1222},[1223],{"type":740,"content":1224},[1225],{"text":1226,"type":738},"Hold for 60 seconds",{"type":960,"content":1228},[1229],{"type":740,"content":1230},[1231],{"text":1232,"type":738},"Repeat with the other arm",{"type":732,"attrs":1234,"content":1235},{"level":814},[1236],{"text":1237,"type":738},"Lower Back Stretch (2 minutes)",{"type":957,"content":1239},[1240,1246,1252,1258,1263],{"type":960,"content":1241},[1242],{"type":740,"content":1243},[1244],{"text":1245,"type":738},"Sit on the floor with your legs outstretched",{"type":960,"content":1247},[1248],{"type":740,"content":1249},[1250],{"text":1251,"type":738},"Bend your right knee and bring your right leg up over the left, placing your right foot on the floor outside of your left thigh",{"type":960,"content":1253},[1254],{"type":740,"content":1255},[1256],{"text":1257,"type":738},"Using your left arm on your right knee for leverage, twist your torso to the right until you feel a stretch in your lower back and obliques",{"type":960,"content":1259},[1260],{"type":740,"content":1261},[1262],{"text":1226,"type":738},{"type":960,"content":1264},[1265],{"type":740,"content":1266},[1267],{"text":1268,"type":738},"Repeat with the left leg and hold for 60 seconds",{"type":740,"content":1270},[1271,1273,1277,1282,1286],{"text":1272,"type":738},"Punching bag workouts are effective, fun, and easy to do at home. For help understanding correct form and technique, it’s a great idea to check out a punching bag workout video to better visualize your moves. FightCamp has an extensive ",{"text":749,"type":738,"marks":1274},[1275],{"type":752,"attrs":1276},{"class":7},{"text":1278,"type":738,"marks":1279},"library of training videos",[1280],{"type":758,"attrs":1281},{"href":717,"uuid":48,"anchor":48,"target":761,"linktype":48},{"text":763,"type":738,"marks":1283},[1284],{"type":752,"attrs":1285},{"class":7},{"text":1287,"type":738},"to choose from – and the dynamic trainers can help boost your motivation to ramp up your intensity!",{"type":732,"attrs":1289,"content":1290},{"level":734},[1291],{"text":1292,"type":738},"Train Like a Fighter",{"type":740,"content":1294},[1295,1297,1303,1305,1311],{"text":1296,"type":738},"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":1298,"type":738,"marks":1299},"FightCamp",[1300],{"type":758,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1304,"type":738}," has everything you need to work out on your schedule, with ",{"text":1306,"type":738,"marks":1307},"premium boxing equipment",[1308],{"type":758,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":1312,"type":738}," and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"type":732,"attrs":1314,"content":1315},{"level":814},[1316],{"text":1317,"type":738},"Related Articles",{"type":740,"content":1319},[1320,1325,1327,1332,1333,1339,1340,1346,1347],{"text":1321,"type":738,"marks":1322},"Why You Should Start Training With a Punching Bag",[1323],{"type":758,"attrs":1324},{"href":805,"uuid":48,"anchor":48,"target":761,"linktype":48},{"type":1326},"hard_break",{"text":1328,"type":738,"marks":1329},"How To Use a Punching Bag For Beginners",[1330],{"type":758,"attrs":1331},{"href":858,"uuid":48,"anchor":48,"target":761,"linktype":48},{"type":1326},{"text":1334,"type":738,"marks":1335},"3-Round Heavy Bag Boxing Workout For Beginners",[1336],{"type":758,"attrs":1337},{"href":1338,"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":1326},{"text":1341,"type":738,"marks":1342},"How To Increase Punching Speed: Boxing Tips and Exercises",[1343],{"type":758,"attrs":1344},{"href":1345,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-increase-punching-speed-boxing-tips-and-exercises",{"type":1326},{"text":1348,"type":738,"marks":1349},"3 Exercises To Increase Punching Power - No Equipment Needed",[1350],{"type":758,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1354,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1359,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1360,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1355,"component":118,"meta_info":1356,"meta_title":7,"block_image":1357,"cover_image":1358,"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},[],[],"2021-10-21 00:00","article",{"_uid":1364,"title":1365,"plugin":43,"description":1366},"9fb729ed-d221-4a75-b000-3d9ae86bf6a7","30 Minute Heavy Punching Bag Workout and Drills | FightCamp","Looking for a quick punching bag workout? Follow our 30 Minute Heavy Bag Workout to stay in shape and to continue practicing heavy bag drills.  ",{"id":1368,"alt":1369,"name":7,"focus":48,"title":1369,"filename":1370,"copyright":7,"fieldtype":50},3397271,"FightCamp - Boxer Doing a Heavy Punching Bag Workout","https://a.storyblok.com/f/115220/2400x990/1f197ad96f/30-minute-intense-punching-bag-workout.jpg","A 30-minute at-home punching bag workout with a warm-up, 3 intense heavy bag drills, & a cool down to take your boxing training to the next level. Get Punching!",[],[],"30-minute-intense-punching-bag-workout","blogs/30-minute-intense-punching-bag-workout",-1040,[],60887917,"610e3a0f-f636-41b5-8d0a-6979732fc073","2021-10-21T05:29:00.000Z","training/{{story.slug}}",[],["Reactive",1384],[1385,1632,1978,2215,2559,2972],{"name":1386,"created_at":1387,"published_at":1388,"updated_at":1389,"id":1390,"uuid":1391,"content":1392,"slug":1624,"full_slug":1625,"sort_by_date":48,"position":1626,"tag_list":1627,"is_startpage":9,"parent_id":1378,"meta_data":48,"group_id":1629,"first_published_at":1630,"release_id":48,"lang":60,"path":1381,"alternates":1631,"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":1393,"faqs":1394,"title":1386,"topic":1407,"author":1422,"content":1423,"category":1605,"schedule":1613,"component":1362,"meta_info":1614,"cover_image":1618,"description":1622,"contributors":1623},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1395,1399,1403],{"_uid":1396,"answer":1397,"question":1398,"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":1400,"answer":1401,"question":1402,"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":1404,"answer":1405,"question":1406,"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":1408,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1421,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1409,"component":39,"meta_info":1417,"block_image":1418,"cover_image":1419,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1410,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1415,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1416,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1411,"component":118,"meta_info":1412,"meta_title":7,"block_image":1413,"cover_image":1414,"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":729,"content":1424},[1425,1429,1433,1437,1441,1456,1504,1518,1523,1547,1581,1585,1589,1601],{"type":732,"attrs":1426,"content":1427},{"level":734},[1428],{"text":1398,"type":738},{"type":740,"content":1430},[1431],{"text":1432,"type":738},"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":740,"content":1434},[1435],{"text":1436,"type":738},"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":732,"attrs":1438,"content":1439},{"level":734},[1440],{"text":1402,"type":738},{"type":740,"content":1442},[1443,1445,1454],{"text":1444,"type":738},"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":1446,"type":738,"marks":1447},"National Academy of Sports Medicine",[1448,1452],{"type":758,"attrs":1449},{"href":1450,"uuid":48,"anchor":48,"custom":1451,"target":761,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1453},"underline",{"text":1455,"type":738}," has a few exercise-related symptoms of overtraining:",{"type":1457,"attrs":1458,"content":1461},"ordered_list",{"order":1459},{"order":1460},1,[1462,1468,1474,1480,1486,1492,1498],{"type":960,"content":1463},[1464],{"type":740,"content":1465},[1466],{"text":1467,"type":738},"A plateau or decline in workout performance or progress",{"type":960,"content":1469},[1470],{"type":740,"content":1471},[1472],{"text":1473,"type":738},"A perception of increased exertion during “normal” or “easy” workouts",{"type":960,"content":1475},[1476],{"type":740,"content":1477},[1478],{"text":1479,"type":738},"Excessive sweating or overheating",{"type":960,"content":1481},[1482],{"type":740,"content":1483},[1484],{"text":1485,"type":738},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":960,"content":1487},[1488],{"type":740,"content":1489},[1490],{"text":1491,"type":738},"A lack of feeling “refreshed” after regular rest and recovery",{"type":960,"content":1493},[1494],{"type":740,"content":1495},[1496],{"text":1497,"type":738},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":960,"content":1499},[1500],{"type":740,"content":1501},[1502],{"text":1503,"type":738},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":740,"content":1505},[1506,1508,1516],{"text":1507,"type":738},"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":1509,"type":738,"marks":1510},"FightCamp App",[1511,1515],{"type":758,"attrs":1512},{"href":1513,"uuid":48,"anchor":48,"custom":1514,"target":761,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1453},{"text":1517,"type":738}," 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":732,"attrs":1519,"content":1520},{"level":734},[1521],{"text":1522,"type":738},"A Day of Rest",{"type":740,"content":1524},[1525,1527,1535,1537,1545],{"text":1526,"type":738},"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":1528,"type":738,"marks":1529},"Aaron",[1530,1534],{"type":758,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"custom":1533,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1453},{"text":1536,"type":738}," and ",{"text":1538,"type":738,"marks":1539},"Flo",[1540,1544],{"type":758,"attrs":1541},{"href":1542,"uuid":48,"anchor":48,"custom":1543,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1453},{"text":1546,"type":738},"), 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":740,"content":1548},[1549,1551,1559,1561,1569,1571,1579],{"text":1550,"type":738},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1552,"type":738,"marks":1553},"researchers",[1554,1558],{"type":758,"attrs":1555},{"href":1556,"uuid":48,"anchor":48,"custom":1557,"target":761,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1453},{"text":1560,"type":738}," 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":1562,"type":738,"marks":1563},"FightCamp Trainers",[1564,1568],{"type":758,"attrs":1565},{"href":1566,"uuid":48,"anchor":48,"custom":1567,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1453},{"text":1570,"type":738}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1572,"type":738,"marks":1573},"neurological connections",[1574,1578],{"type":758,"attrs":1575},{"href":1576,"uuid":48,"anchor":48,"custom":1577,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1453},{"text":1580,"type":738},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":740,"content":1582},[1583],{"text":1584,"type":738},"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":732,"attrs":1586,"content":1587},{"level":734},[1588],{"text":1292,"type":738},{"type":740,"content":1590},[1591,1592,1599],{"text":1296,"type":738},{"text":1298,"type":738,"marks":1593},[1594,1598],{"type":758,"attrs":1595},{"href":1596,"uuid":48,"anchor":48,"custom":1597,"target":761,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1453},{"text":1600,"type":738}," 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":740,"content":1602},[1603],{"text":1604,"type":738},"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":1606,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1611,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1612,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1607,"component":118,"meta_info":1608,"meta_title":7,"block_image":1609,"cover_image":1610,"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":1615,"title":1616,"plugin":43,"description":1617},"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":1619,"alt":1620,"name":7,"focus":7,"title":1620,"filename":1621,"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,[1628],"featured","2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1633,"created_at":1634,"published_at":1635,"updated_at":1636,"id":1637,"uuid":1638,"content":1639,"slug":1972,"full_slug":1973,"sort_by_date":48,"position":1974,"tag_list":1975,"is_startpage":9,"parent_id":1378,"meta_data":48,"group_id":1976,"first_published_at":1635,"release_id":48,"lang":60,"path":1381,"alternates":1977,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1640,"faqs":1641,"title":1633,"topic":1690,"author":1705,"content":1706,"category":1955,"schedule":1963,"component":1362,"meta_info":1964,"cover_image":1968,"description":1967,"contributors":1971},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1642,1646,1650,1654,1658,1662,1666,1670,1674,1678,1682,1686],{"_uid":1643,"answer":1644,"question":1645,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1647,"answer":1648,"question":1649,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1651,"answer":1652,"question":1653,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1655,"answer":1656,"question":1657,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1659,"answer":1660,"question":1661,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1663,"answer":1664,"question":1665,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1667,"answer":1668,"question":1669,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1671,"answer":1672,"question":1673,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1675,"answer":1676,"question":1677,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1679,"answer":1680,"question":1681,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1683,"answer":1684,"question":1685,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1687,"answer":1688,"question":1689,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1691,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1692,"component":39,"meta_info":1700,"block_image":1701,"cover_image":1702,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1693,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1694,"component":118,"meta_info":1695,"meta_title":7,"block_image":1696,"cover_image":1697,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":729,"content":1707},[1708,1727,1739,1753,1758,1762,1775,1779,1793,1797,1802,1805,1809,1820,1832,1836,1839,1844,1855,1867,1871,1874,1879,1890,1894,1898,1902,1905,1910,1921,1925,1929,1933,1938,1942,1951],{"type":740,"content":1709},[1710,1712,1717,1719,1725],{"text":1711,"type":738},"Out of the ",{"text":870,"type":738,"marks":1713},[1714],{"type":758,"attrs":1715},{"href":1716,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1718,"type":738}," in boxing, punch number one is the ",{"text":1720,"type":738,"marks":1721},"jab",[1722],{"type":758,"attrs":1723},{"href":1724,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1726,"type":738},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":740,"content":1728},[1729,1731,1737],{"text":1730,"type":738},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1732,"type":738,"marks":1733},"Coach PJ",[1734],{"type":758,"attrs":1735},{"href":1736,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1738,"type":738}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1740,"attrs":1741},"blok",{"id":1742,"body":1743},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1744],{"_uid":1745,"link":1746,"image":1748,"title":1750,"component":1752},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1747,"linktype":13,"fieldtype":14,"cached_url":1747},"https://youtu.be/JM-8c3EqwZg",{"id":1749,"alt":1750,"name":7,"focus":48,"title":1750,"filename":1751,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":732,"attrs":1754,"content":1755},{"level":734},[1756],{"text":1757,"type":738},"5 Most Common Jab Mistakes",{"type":732,"attrs":1759,"content":1760},{"level":814},[1761],{"text":1653,"type":738},{"type":1740,"attrs":1763},{"id":1742,"body":1764},[1765],{"url":1766,"_uid":1768,"image":1769,"component":1773,"copyright_details":1774},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1770,"alt":1771,"name":7,"focus":48,"title":1771,"filename":1772,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png","content_image",[],{"type":740,"content":1776},[1777],{"text":1778,"type":738},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":957,"content":1780},[1781,1787],{"type":960,"content":1782},[1783],{"type":740,"content":1784},[1785],{"text":1786,"type":738},"While extending the arm to punch",{"type":960,"content":1788},[1789],{"type":740,"content":1790},[1791],{"text":1792,"type":738},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":740,"content":1794},[1795],{"text":1796,"type":738},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":732,"attrs":1798,"content":1799},{"level":814},[1800],{"text":1801,"type":738},"How To Fix It:",{"type":740,"content":1803},[1804],{"text":1656,"type":738},{"type":732,"attrs":1806,"content":1807},{"level":814},[1808],{"text":1661,"type":738},{"type":1740,"attrs":1810},{"id":1742,"body":1811},[1812],{"url":1813,"_uid":1814,"image":1815,"component":1773,"copyright_details":1819},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1816,"alt":1817,"name":7,"focus":48,"title":1817,"filename":1818,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":740,"content":1821},[1822,1824,1830],{"text":1823,"type":738},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1825,"type":738,"marks":1826},"hook",[1827],{"type":758,"attrs":1828},{"href":1829,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1831,"type":738}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":732,"attrs":1833,"content":1834},{"level":814},[1835],{"text":1801,"type":738},{"type":740,"content":1837},[1838],{"text":1664,"type":738},{"type":732,"attrs":1840,"content":1841},{"level":814},[1842],{"text":1843,"type":738},"3. Pushing the Jab",{"type":1740,"attrs":1845},{"id":1742,"body":1846},[1847],{"url":1848,"_uid":1849,"image":1850,"component":1773,"copyright_details":1854},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1851,"alt":1852,"name":7,"focus":48,"title":1852,"filename":1853,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":740,"content":1856},[1857,1859,1865],{"text":1858,"type":738},"“Pushing the jab” means leaning into the punch. In your ",{"text":1860,"type":738,"marks":1861},"boxing stance",[1862],{"type":758,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1866,"type":738},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":732,"attrs":1868,"content":1869},{"level":814},[1870],{"text":1801,"type":738},{"type":740,"content":1872},[1873],{"text":1672,"type":738},{"type":732,"attrs":1875,"content":1876},{"level":814},[1877],{"text":1878,"type":738},"4. Flaring Your Elbows",{"type":1740,"attrs":1880},{"id":1742,"body":1881},[1882],{"url":1883,"_uid":1884,"image":1885,"component":1773,"copyright_details":1889},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1886,"alt":1887,"name":7,"focus":48,"title":1887,"filename":1888,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":740,"content":1891},[1892],{"text":1893,"type":738},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":740,"content":1895},[1896],{"text":1897,"type":738},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":732,"attrs":1899,"content":1900},{"level":814},[1901],{"text":1801,"type":738},{"type":740,"content":1903},[1904],{"text":1680,"type":738},{"type":732,"attrs":1906,"content":1907},{"level":814},[1908],{"text":1909,"type":738},"5. Not Jabbing Enough",{"type":1740,"attrs":1911},{"id":1742,"body":1912},[1913],{"url":1914,"_uid":1915,"image":1916,"component":1773,"copyright_details":1920},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1917,"alt":1918,"name":7,"focus":48,"title":1918,"filename":1919,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":740,"content":1922},[1923],{"text":1924,"type":738},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":732,"attrs":1926,"content":1927},{"level":814},[1928],{"text":1801,"type":738},{"type":740,"content":1930},[1931],{"text":1932,"type":738},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":732,"attrs":1934,"content":1935},{"level":734},[1936],{"text":1937,"type":738},"Keep On Jabbing",{"type":740,"content":1939},[1940],{"text":1941,"type":738},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":740,"content":1943},[1944,1945,1949],{"text":1296,"type":738},{"text":1298,"type":738,"marks":1946},[1947],{"type":758,"attrs":1948},{"href":1596,"uuid":48,"anchor":48,"target":761,"linktype":13},{"text":1950,"type":738}," 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":740,"content":1952},[1953],{"text":1954,"type":738},"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":1956,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1961,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1957,"component":118,"meta_info":1958,"meta_title":7,"block_image":1959,"cover_image":1960,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1965,"title":1966,"plugin":43,"description":1967},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1969,"alt":1633,"name":7,"focus":48,"title":1633,"filename":1970,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1628],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1979,"created_at":1980,"published_at":1981,"updated_at":1982,"id":1983,"uuid":1984,"content":1985,"slug":2208,"full_slug":2209,"sort_by_date":48,"position":2210,"tag_list":2211,"is_startpage":9,"parent_id":1378,"meta_data":48,"group_id":2212,"first_published_at":2213,"release_id":48,"lang":60,"path":1381,"alternates":2214,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1986,"faqs":1987,"title":1979,"topic":2008,"author":1705,"content":2023,"category":2192,"schedule":2200,"component":1362,"meta_info":2201,"cover_image":2204,"description":2203,"contributors":2207},"d9342cbc-2f33-448b-95cb-d9141a391216",[1988,1992,1996,2000,2004],{"_uid":1989,"answer":1990,"question":1991,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1993,"answer":1994,"question":1995,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1997,"answer":1998,"question":1999,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2001,"answer":2002,"question":2003,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2005,"answer":2006,"question":2007,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2009,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2021,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2010,"component":39,"meta_info":2018,"block_image":2019,"cover_image":2020,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2012,"component":118,"meta_info":2013,"meta_title":7,"block_image":2014,"cover_image":2015,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2024},[2025,2036,2040,2052,2056,2060,2072,2076,2080,2084,2101,2105,2109,2113,2129,2133,2138,2151,2155,2165,2178,2182],{"type":740,"content":2026},[2027,2029,2034],{"text":2028,"type":738},"FightCamp Trainer ",{"text":1732,"type":738,"marks":2030},[2031],{"type":758,"attrs":2032},{"href":1736,"uuid":48,"anchor":48,"custom":2033,"target":761,"linktype":13},{},{"text":2035,"type":738}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":740,"content":2037},[2038],{"text":2039,"type":738},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1740,"attrs":2041},{"id":2042,"body":2043},"d975e679-f879-4a04-b019-c5eb66b48e99",[2044],{"_uid":2045,"link":2046,"image":2048,"title":2050,"component":1752},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2047,"linktype":13,"fieldtype":14,"cached_url":2047},"https://youtu.be/G-4nuJefUcE",{"id":2049,"alt":2050,"name":7,"focus":48,"title":2050,"filename":2051,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":732,"attrs":2053,"content":2054},{"level":734},[2055],{"text":1991,"type":738},{"type":740,"content":2057},[2058],{"text":2059,"type":738},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1740,"attrs":2061},{"id":2062,"body":2063},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2064],{"url":2065,"_uid":2066,"image":2067,"component":1773,"copyright_details":2071},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2068,"alt":2069,"name":7,"focus":48,"title":2069,"filename":2070,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":740,"content":2073},[2074],{"text":2075,"type":738},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":732,"attrs":2077,"content":2078},{"level":734},[2079],{"text":1995,"type":738},{"type":740,"content":2081},[2082],{"text":2083,"type":738},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1740,"attrs":2085},{"id":2062,"body":2086},[2087],{"url":2088,"_uid":2089,"image":2090,"component":1773,"copyright_details":2094},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2091,"alt":2092,"name":7,"focus":48,"title":2092,"filename":2093,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2095],{"_uid":2096,"link":2097,"title":2099,"component":2100},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2098,"linktype":13,"fieldtype":14,"cached_url":2098},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":740,"content":2102},[2103],{"text":2104,"type":738},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":732,"attrs":2106,"content":2107},{"level":734},[2108],{"text":1999,"type":738},{"type":740,"content":2110},[2111],{"text":2112,"type":738},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1740,"attrs":2114},{"id":2062,"body":2115},[2116],{"url":2117,"_uid":2118,"image":2119,"component":1773,"copyright_details":2123},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2120,"alt":2121,"name":7,"focus":48,"title":2121,"filename":2122,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2124],{"_uid":2125,"link":2126,"title":2128,"component":2100},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2127,"linktype":13,"fieldtype":14,"cached_url":2127},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":740,"content":2130},[2131],{"text":2132,"type":738},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":732,"attrs":2134,"content":2135},{"level":734},[2136],{"text":2137,"type":738},"Levels & Abilities",{"type":740,"content":2139},[2140,2142,2149],{"text":2141,"type":738},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2143,"type":738,"marks":2144},"sweet science",[2145],{"type":758,"attrs":2146},{"href":2147,"uuid":48,"anchor":48,"custom":2148,"target":761,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2150,"type":738},". ",{"type":732,"attrs":2152,"content":2153},{"level":734},[2154],{"text":2007,"type":738},{"type":1740,"attrs":2156},{"id":2062,"body":2157},[2158],{"url":2159,"_uid":2160,"image":2161,"component":1773,"copyright_details":2164},{"id":7,"url":7,"linktype":1767,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2162,"alt":2069,"name":7,"focus":48,"title":2069,"filename":2163,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":740,"content":2166},[2167,2169,2176],{"text":2168,"type":738},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2170,"type":738,"marks":2171},"FightCamp app",[2172],{"type":758,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"custom":2175,"target":761,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2177,"type":738},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":732,"attrs":2179,"content":2180},{"level":734},[2181],{"text":1292,"type":738},{"type":740,"content":2183},[2184,2185,2190],{"text":1296,"type":738},{"text":1298,"type":738,"marks":2186},[2187],{"type":758,"attrs":2188},{"href":1596,"uuid":48,"anchor":48,"custom":2189,"target":761,"linktype":13},{},{"text":2191,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2193,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2198,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2194,"component":118,"meta_info":2195,"meta_title":7,"block_image":2196,"cover_image":2197,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2202,"title":1979,"plugin":43,"description":2203},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2205,"alt":1979,"name":7,"focus":48,"title":1979,"filename":2206,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1628],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2216,"created_at":2217,"published_at":2218,"updated_at":2219,"id":2220,"uuid":2221,"content":2222,"slug":2552,"full_slug":2553,"sort_by_date":48,"position":2554,"tag_list":2555,"is_startpage":9,"parent_id":1378,"meta_data":48,"group_id":2556,"first_published_at":2557,"release_id":48,"lang":60,"path":1381,"alternates":2558,"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":2223,"faqs":2224,"title":2216,"topic":2237,"author":1422,"content":2252,"category":2533,"schedule":2541,"component":1362,"meta_info":2542,"cover_image":2546,"description":2550,"contributors":2551},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2225,2229,2233],{"_uid":2226,"answer":2227,"question":2228,"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":2230,"answer":2231,"question":2232,"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":2234,"answer":2235,"question":2236,"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":2238,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2250,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2239,"component":39,"meta_info":2247,"block_image":2248,"cover_image":2249,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2240,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2245,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2241,"component":118,"meta_info":2242,"meta_title":7,"block_image":2243,"cover_image":2244,"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":729,"content":2253},[2254,2268,2272,2284,2289,2294,2322,2327,2354,2359,2381,2386,2408,2413,2435,2440,2467,2472,2488,2492,2516,2520,2530],{"type":740,"content":2255},[2256,2258,2266],{"text":2257,"type":738},"Post-workout ",{"text":2259,"type":738,"marks":2260},"stretches",[2261,2265],{"type":758,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1453},{"text":2267,"type":738}," 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":732,"attrs":2269,"content":2270},{"level":734},[2271],{"text":2228,"type":738},{"type":740,"content":2273},[2274,2282],{"text":2275,"type":738,"marks":2276},"Research",[2277,2281],{"type":758,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"custom":2280,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1453},{"text":2283,"type":738}," 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":732,"attrs":2285,"content":2286},{"level":734},[2287],{"text":2288,"type":738},"7 Stretches to Help You Recover Post-Workout",{"type":732,"attrs":2290,"content":2291},{"level":814},[2292],{"text":2293,"type":738},"Shoulder Flossing",{"type":1457,"attrs":2295,"content":2297},{"order":2296},{"order":1460},[2298,2304,2310,2316],{"type":960,"content":2299},[2300],{"type":740,"content":2301},[2302],{"text":2303,"type":738},"Start in a standing position.",{"type":960,"content":2305},[2306],{"type":740,"content":2307},[2308],{"text":2309,"type":738},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":960,"content":2311},[2312],{"type":740,"content":2313},[2314],{"text":2315,"type":738},"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":960,"content":2317},[2318],{"type":740,"content":2319},[2320],{"text":2321,"type":738},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":732,"attrs":2323,"content":2324},{"level":814},[2325],{"text":2326,"type":738},"World's Greatest Stretch ",{"type":1457,"attrs":2328,"content":2329},{"order":1460},[2330,2336,2342,2348],{"type":960,"content":2331},[2332],{"type":740,"content":2333},[2334],{"text":2335,"type":738},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":960,"content":2337},[2338],{"type":740,"content":2339},[2340],{"text":2341,"type":738},"Next to the left hand, raise the left hand to the sky. ",{"type":960,"content":2343},[2344],{"type":740,"content":2345},[2346],{"text":2347,"type":738},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":960,"content":2349},[2350],{"type":740,"content":2351},[2352],{"text":2353,"type":738},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":732,"attrs":2355,"content":2356},{"level":814},[2357],{"text":2358,"type":738},"Kneeling Quad/Hip Flexor Stretch",{"type":1457,"attrs":2360,"content":2362},{"order":2361},{"order":1460},[2363,2369,2375],{"type":960,"content":2364},[2365],{"type":740,"content":2366},[2367],{"text":2368,"type":738},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":960,"content":2370},[2371],{"type":740,"content":2372},[2373],{"text":2374,"type":738},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":960,"content":2376},[2377],{"type":740,"content":2378},[2379],{"text":2380,"type":738},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":732,"attrs":2382,"content":2383},{"level":814},[2384],{"text":2385,"type":738},"Cat/Cow",{"type":1457,"attrs":2387,"content":2389},{"order":2388},{"order":1460},[2390,2396,2402],{"type":960,"content":2391},[2392],{"type":740,"content":2393},[2394],{"text":2395,"type":738},"Start on all fours, neutral spine. ",{"type":960,"content":2397},[2398],{"type":740,"content":2399},[2400],{"text":2401,"type":738},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":960,"content":2403},[2404],{"type":740,"content":2405},[2406],{"text":2407,"type":738},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":732,"attrs":2409,"content":2410},{"level":814},[2411],{"text":2412,"type":738},"Thread the Needle",{"type":1457,"attrs":2414,"content":2416},{"order":2415},{"order":1460},[2417,2423,2429],{"type":960,"content":2418},[2419],{"type":740,"content":2420},[2421],{"text":2422,"type":738},"Start on all fours. ",{"type":960,"content":2424},[2425],{"type":740,"content":2426},[2427],{"text":2428,"type":738},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":960,"content":2430},[2431],{"type":740,"content":2432},[2433],{"text":2434,"type":738},"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":732,"attrs":2436,"content":2437},{"level":814},[2438],{"text":2439,"type":738},"Thread the Needle With a Twist ",{"type":1457,"attrs":2441,"content":2443},{"order":2442},{"order":1460},[2444,2449,2455,2461],{"type":960,"content":2445},[2446],{"type":740,"content":2447},[2448],{"text":2422,"type":738},{"type":960,"content":2450},[2451],{"type":740,"content":2452},[2453],{"text":2454,"type":738},"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":960,"content":2456},[2457],{"type":740,"content":2458},[2459],{"text":2460,"type":738},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":960,"content":2462},[2463],{"type":740,"content":2464},[2465],{"text":2466,"type":738},"Return to the starting position.",{"type":732,"attrs":2468,"content":2469},{"level":814},[2470],{"text":2471,"type":738},"Scorpion Stretch (Prone) ",{"type":1457,"attrs":2473,"content":2475},{"order":2474},{"order":1460},[2476,2482],{"type":960,"content":2477},[2478],{"type":740,"content":2479},[2480],{"text":2481,"type":738},"Begin lying down, arms out in T. ",{"type":960,"content":2483},[2484],{"type":740,"content":2485},[2486],{"text":2487,"type":738},"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":732,"attrs":2489,"content":2490},{"level":734},[2491],{"text":2236,"type":738},{"type":740,"content":2493},[2494,2496,2504,2506,2514],{"text":2495,"type":738},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2497,"type":738,"marks":2498},"range of motion improvements",[2499,2503],{"type":758,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"custom":2502,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1453},{"text":2505,"type":738},". 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":2507,"type":738,"marks":2508},"Studies",[2509,2513],{"type":758,"attrs":2510},{"href":2511,"uuid":48,"anchor":48,"custom":2512,"target":761,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1453},{"text":2515,"type":738}," 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":732,"attrs":2517,"content":2518},{"level":734},[2519],{"text":1292,"type":738},{"type":740,"content":2521},[2522,2523,2529],{"text":1296,"type":738},{"text":1298,"type":738,"marks":2524},[2525,2528],{"type":758,"attrs":2526},{"href":1596,"uuid":48,"anchor":48,"custom":2527,"target":761,"linktype":13},{},{"type":1453},{"text":1600,"type":738},{"type":740,"content":2531},[2532],{"text":1954,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2534,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2539,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2540,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2535,"component":118,"meta_info":2536,"meta_title":7,"block_image":2537,"cover_image":2538,"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":2543,"title":2544,"plugin":43,"description":2545},"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":2547,"alt":2548,"name":7,"focus":7,"title":2548,"filename":2549,"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,[1628],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2560,"created_at":2561,"published_at":2562,"updated_at":2563,"id":2564,"uuid":2565,"content":2566,"slug":2966,"full_slug":2967,"sort_by_date":48,"position":2968,"tag_list":2969,"is_startpage":9,"parent_id":1378,"meta_data":48,"group_id":2970,"first_published_at":2562,"release_id":48,"lang":60,"path":1381,"alternates":2971,"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":2567,"faqs":2568,"title":2560,"topic":2577,"author":2592,"content":2593,"category":2947,"schedule":2955,"component":1362,"meta_info":2956,"cover_image":2960,"description":2964,"contributors":2965},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2569,2573],{"_uid":2570,"answer":2571,"question":2572,"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":2574,"answer":2575,"question":2576,"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":2578,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2590,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2591,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2579,"component":39,"meta_info":2587,"block_image":2588,"cover_image":2589,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2580,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2585,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2586,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2581,"component":118,"meta_info":2582,"meta_title":7,"block_image":2583,"cover_image":2584,"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":729,"content":2594},[2595,2600,2614,2628,2633,2637,2642,2646,2684,2688,2693,2697,2701,2706,2710,2715,2729,2733,2753,2758,2762,2766,2824,2829,2833,2837,2863,2877,2882,2886,2890,2917,2921,2926,2930,2934,2944],{"type":732,"attrs":2596,"content":2597},{"level":734},[2598],{"text":2599,"type":738},"How to Stay Motivated to Work Out",{"type":740,"content":2601},[2602,2604,2612],{"text":2603,"type":738},"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":2605,"type":738,"marks":2606},"New Year’s Resolutions",[2607,2611],{"type":758,"attrs":2608},{"href":2609,"uuid":48,"anchor":48,"custom":2610,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1453},{"text":2613,"type":738},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":740,"content":2615},[2616,2618,2626],{"text":2617,"type":738},"But what happens if you're looking for motivation to work out in the ",{"text":2619,"type":738,"marks":2620},"middle of summer",[2621,2625],{"type":758,"attrs":2622},{"href":2623,"uuid":48,"anchor":48,"custom":2624,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1453},{"text":2627,"type":738}," 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":732,"attrs":2629,"content":2630},{"level":734},[2631],{"text":2632,"type":738},"Motivation vs. Determination",{"type":740,"content":2634},[2635],{"text":2636,"type":738},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":732,"attrs":2638,"content":2639},{"level":814},[2640],{"text":2641,"type":738},"Motivation",{"type":740,"content":2643},[2644],{"text":2645,"type":738},"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":957,"content":2647},[2648,2654,2660,2666,2672,2678],{"type":960,"content":2649},[2650],{"type":740,"content":2651},[2652],{"text":2653,"type":738},"Movies",{"type":960,"content":2655},[2656],{"type":740,"content":2657},[2658],{"text":2659,"type":738},"Books",{"type":960,"content":2661},[2662],{"type":740,"content":2663},[2664],{"text":2665,"type":738},"Quotes",{"type":960,"content":2667},[2668],{"type":740,"content":2669},[2670],{"text":2671,"type":738},"Speeches",{"type":960,"content":2673},[2674],{"type":740,"content":2675},[2676],{"text":2677,"type":738},"Social media posts",{"type":960,"content":2679},[2680],{"type":740,"content":2681},[2682],{"text":2683,"type":738},"Success stories",{"type":740,"content":2685},[2686],{"text":2687,"type":738},"These are things that essentially make you want to start something, like a workout.",{"type":732,"attrs":2689,"content":2690},{"level":814},[2691],{"text":2692,"type":738},"Determination",{"type":740,"content":2694},[2695],{"text":2696,"type":738},"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":740,"content":2698},[2699],{"text":2700,"type":738},"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":732,"attrs":2702,"content":2703},{"level":734},[2704],{"text":2705,"type":738},"Finding That Drive",{"type":740,"content":2707},[2708],{"text":2709,"type":738},"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":732,"attrs":2711,"content":2712},{"level":814},[2713],{"text":2714,"type":738},"Working Out at Home",{"type":740,"content":2716},[2717,2719,2727],{"text":2718,"type":738},"The wonderful thing about ",{"text":2720,"type":738,"marks":2721},"working out from home",[2722,2726],{"type":758,"attrs":2723},{"href":2724,"uuid":48,"anchor":48,"custom":2725,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1453},{"text":2728,"type":738}," 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":740,"content":2730},[2731],{"text":2732,"type":738},"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":957,"content":2734},[2735,2741,2747],{"type":960,"content":2736},[2737],{"type":740,"content":2738},[2739],{"text":2740,"type":738},"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":960,"content":2742},[2743],{"type":740,"content":2744},[2745],{"text":2746,"type":738},"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":960,"content":2748},[2749],{"type":740,"content":2750},[2751],{"text":2752,"type":738},"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":732,"attrs":2754,"content":2755},{"level":814},[2756],{"text":2757,"type":738},"Staying Committed to Exercising Daily",{"type":740,"content":2759},[2760],{"text":2761,"type":738},"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":740,"content":2763},[2764],{"text":2765,"type":738},"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":957,"content":2767},[2768,2774,2780,2786,2798,2812],{"type":960,"content":2769},[2770],{"type":740,"content":2771},[2772],{"text":2773,"type":738},"Outdoor walks/hikes in nature",{"type":960,"content":2775},[2776],{"type":740,"content":2777},[2778],{"text":2779,"type":738},"Easy pace swims",{"type":960,"content":2781},[2782],{"type":740,"content":2783},[2784],{"text":2785,"type":738},"Sauna sessions",{"type":960,"content":2787},[2788],{"type":740,"content":2789},[2790],{"text":2791,"type":738,"marks":2792},"Low-intensity yoga",[2793,2797],{"type":758,"attrs":2794},{"href":2795,"uuid":48,"anchor":48,"custom":2796,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1453},{"type":960,"content":2799},[2800],{"type":740,"content":2801},[2802,2810],{"text":2803,"type":738,"marks":2804},"Mobility work",[2805,2809],{"type":758,"attrs":2806},{"href":2807,"uuid":48,"anchor":48,"custom":2808,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1453},{"text":2811,"type":738}," ",{"type":960,"content":2813},[2814],{"type":740,"content":2815},[2816],{"text":2817,"type":738,"marks":2818},"Stretching",[2819,2823],{"type":758,"attrs":2820},{"href":2821,"uuid":48,"anchor":48,"custom":2822,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1453},{"type":732,"attrs":2825,"content":2826},{"level":814},[2827],{"text":2828,"type":738},"Morning Workouts Before Starting the Day",{"type":740,"content":2830},[2831],{"text":2832,"type":738},"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":740,"content":2834},[2835],{"text":2836,"type":738},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":957,"content":2838},[2839,2845,2851,2857],{"type":960,"content":2840},[2841],{"type":740,"content":2842},[2843],{"text":2844,"type":738},"Turning off electronics the last hour",{"type":960,"content":2846},[2847],{"type":740,"content":2848},[2849],{"text":2850,"type":738},"Sleeping in a blacked-out environment",{"type":960,"content":2852},[2853],{"type":740,"content":2854},[2855],{"text":2856,"type":738},"Getting to bed at the same time each night",{"type":960,"content":2858},[2859],{"type":740,"content":2860},[2861],{"text":2862,"type":738},"Set out your workout clothes the night before",{"type":740,"content":2864},[2865,2867,2875],{"text":2866,"type":738},"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":2868,"type":738,"marks":2869},"H.I.I.T. session",[2870,2874],{"type":758,"attrs":2871},{"href":2872,"uuid":48,"anchor":48,"custom":2873,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1453},{"text":2876,"type":738},".",{"type":732,"attrs":2878,"content":2879},{"level":814},[2880],{"text":2881,"type":738},"End-of-Day Workouts",{"type":740,"content":2883},[2884],{"text":2885,"type":738},"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":740,"content":2887},[2888],{"text":2889,"type":738},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":957,"content":2891},[2892,2905,2911],{"type":960,"content":2893},[2894],{"type":740,"content":2895},[2896,2898,2903],{"text":2897,"type":738},"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":2899,"type":738,"marks":2900},"“why” ",[2901],{"type":2902},"italic",{"text":2904,"type":738},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":960,"content":2906},[2907],{"type":740,"content":2908},[2909],{"text":2910,"type":738},"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":960,"content":2912},[2913],{"type":740,"content":2914},[2915],{"text":2916,"type":738},"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":740,"content":2918},[2919],{"text":2920,"type":738},"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":732,"attrs":2922,"content":2923},{"level":734},[2924],{"text":2925,"type":738},"Plan Then Execute",{"type":740,"content":2927},[2928],{"text":2929,"type":738},"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":732,"attrs":2931,"content":2932},{"level":734},[2933],{"text":1292,"type":738},{"type":740,"content":2935},[2936,2937,2943],{"text":1296,"type":738},{"text":1298,"type":738,"marks":2938},[2939,2942],{"type":758,"attrs":2940},{"href":1596,"uuid":48,"anchor":48,"custom":2941,"target":761,"linktype":13},{},{"type":1453},{"text":1950,"type":738},{"type":740,"content":2945},[2946],{"text":1604,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2948,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2953,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2954,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2949,"component":118,"meta_info":2950,"meta_title":7,"block_image":2951,"cover_image":2952,"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":2957,"title":2958,"plugin":43,"description":2959},"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":2961,"alt":2962,"name":7,"focus":7,"title":2962,"filename":2963,"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,[1628],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2973,"created_at":2974,"published_at":2975,"updated_at":2976,"id":2977,"uuid":2978,"content":2979,"slug":3143,"full_slug":3144,"sort_by_date":48,"position":3145,"tag_list":3146,"is_startpage":9,"parent_id":1378,"meta_data":48,"group_id":3147,"first_published_at":2975,"release_id":48,"lang":60,"path":1381,"alternates":3148,"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":2980,"faqs":2981,"title":2973,"topic":2998,"author":3013,"content":3014,"category":3124,"schedule":3132,"component":1362,"meta_info":3133,"cover_image":3137,"description":3141,"contributors":3142},"52144e3e-d0cf-4037-a459-fad9641f4053",[2982,2986,2990,2994],{"_uid":2983,"answer":2984,"question":2985,"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":2987,"answer":2988,"question":2989,"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":2991,"answer":2992,"question":2993,"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":2995,"answer":2996,"question":2997,"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":2999,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3011,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3012,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3000,"component":39,"meta_info":3008,"block_image":3009,"cover_image":3010,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3001,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3006,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3007,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3002,"component":118,"meta_info":3003,"meta_title":7,"block_image":3004,"cover_image":3005,"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":729,"content":3015},[3016,3020,3025,3030,3043,3047,3052,3056,3061,3072,3077,3090,3095,3108,3112,3121],{"type":740,"content":3017},[3018],{"text":3019,"type":738},"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":732,"attrs":3021,"content":3022},{"level":734},[3023],{"text":3024,"type":738},"4 Ways To Tire Out Your Opponent",{"type":732,"attrs":3026,"content":3027},{"level":814},[3028],{"text":3029,"type":738},"A Consistent Body Attack",{"type":740,"content":3031},[3032,3034,3041],{"text":3033,"type":738},"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":3035,"type":738,"marks":3036},"opponent’s body",[3037],{"type":758,"attrs":3038},{"href":3039,"uuid":48,"anchor":48,"custom":3040,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":3042,"type":738},", 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":740,"content":3044},[3045],{"text":3046,"type":738},"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":732,"attrs":3048,"content":3049},{"level":814},[3050],{"text":3051,"type":738},"Constant Pressure",{"type":740,"content":3053},[3054],{"text":3055,"type":738},"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":732,"attrs":3057,"content":3058},{"level":814},[3059],{"text":3060,"type":738},"Cut Off the Ring ",{"type":740,"content":3062},[3063,3070],{"text":3064,"type":738,"marks":3065},"Cutting off the space",[3066],{"type":758,"attrs":3067},{"href":3068,"uuid":48,"anchor":48,"custom":3069,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":3071,"type":738}," 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":732,"attrs":3073,"content":3074},{"level":814},[3075],{"text":3076,"type":738},"Attack the Arms",{"type":740,"content":3078},[3079,3081,3088],{"text":3080,"type":738},"This is a favorite trick of ",{"text":3082,"type":738,"marks":3083},"Canelo Alvarez",[3084],{"type":758,"attrs":3085},{"href":3086,"uuid":48,"anchor":48,"custom":3087,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":3089,"type":738}," 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":732,"attrs":3091,"content":3092},{"level":734},[3093],{"text":3094,"type":738},"Sapping Their Strength",{"type":740,"content":3096},[3097,3099,3106],{"text":3098,"type":738},"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":3100,"type":738,"marks":3101},"Mike Tyson",[3102],{"type":758,"attrs":3103},{"href":3104,"uuid":48,"anchor":48,"custom":3105,"target":761,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":3107,"type":738}," 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":732,"attrs":3109,"content":3110},{"level":734},[3111],{"text":1292,"type":738},{"type":740,"content":3113},[3114,3115,3120],{"text":1296,"type":738},{"text":1298,"type":738,"marks":3116},[3117],{"type":758,"attrs":3118},{"href":1596,"uuid":48,"anchor":48,"custom":3119,"target":761,"linktype":13},{},{"text":1950,"type":738},{"type":740,"content":3122},[3123],{"text":1604,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3125,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3130,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3131,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3126,"component":118,"meta_info":3127,"meta_title":7,"block_image":3128,"cover_image":3129,"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":3134,"title":3135,"plugin":43,"description":3136},"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":3138,"alt":3139,"name":7,"focus":48,"title":3139,"filename":3140,"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,[1628],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1362,"created_at":3150,"published_at":3151,"updated_at":3152,"id":3153,"uuid":3154,"content":3155,"slug":1362,"full_slug":3176,"sort_by_date":48,"position":446,"tag_list":3177,"is_startpage":9,"parent_id":3178,"meta_data":48,"group_id":3179,"first_published_at":3180,"release_id":48,"lang":60,"path":7,"alternates":3181,"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":3156,"component":3157,"meta_info":3158,"custom_content_list":3160},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3159,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3161,3166,3171],{"_uid":3162,"label":3163,"value":3164,"dev_id":3165,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3167,"label":3168,"value":3169,"dev_id":3170,"component":738},"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":3172,"label":3173,"value":3174,"dev_id":3175,"component":738},"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",[],1785892825595]