[{"data":1,"prerenderedAt":3195},["ShallowReactive",2],{"default-layout-data":3,"article-training-4-defensive-blocking-drills-for-boxing":654,"article-page-config":3162},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1182,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1174,"full_slug":1175,"sort_by_date":48,"position":1176,"tag_list":1177,"is_startpage":9,"parent_id":1178,"meta_data":48,"group_id":1179,"first_published_at":1180,"release_id":48,"lang":60,"path":7,"alternates":1181,"default_full_slug":48,"translated_slugs":48},"4 Defensive Blocking Drills For Boxing","2021-11-12T09:48:48.649Z","2022-09-26T19:58:20.816Z","2022-09-26T19:58:20.879Z",85063757,"5df59a7a-99de-4309-9ccc-df93896d7b94",{"_uid":664,"faqs":665,"title":657,"topic":699,"author":714,"content":738,"category":1157,"schedule":1165,"component":1166,"meta_info":1167,"cover_image":1170,"description":1169,"email_capture":1173},"14a36368-51d5-4f49-9b1d-5ec22d4f0bf2",[666,671,675,679,683,687,691,695],{"_uid":667,"answer":668,"question":669,"component":670},"a1523a3a-6a67-4ed3-89c2-9a84306f77c9","The best way to improve your boxing defensive techniques is with defensive drills, which incorporate both punch blocking and evasive footwork.","How can I improve my boxing defense?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"fb917b74-b8c4-4921-b3f8-535e234c8193","Everyone may block punches a little differently so you will learn a lot of techniques from different trainers. With practice, you’ll start to take what you like best to use in your own fighting style.","How do you block punches?",{"_uid":676,"answer":677,"question":678,"component":670},"abfc11b1-7856-4f52-9b0c-8ad2b819dbd8","To block a jab in boxing, follow these steps: Put slightly more weight on your rear leg to absorb shock, Lift your rear hand up to protect your face, Open your hand in your glove with your palm facing your opponent, Meet your opponent’s jab with slight resistance. *Don’t use too much resistance or you’ll end up pushing your hand down, leaving yourself open","How do you block a jab in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"e0446daf-6b16-43cd-9d3a-48dd2590fb47","To block a cross in boxing, follow these steps: Raise your lead arm so that your hand is almost behind your head, Use your forearm to block the cross. *If you use your glove to protect your face, you’ll still end up getting some shock to your head","How do you block a cross in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"e681c36c-4384-4f21-8137-e255fa7e1f10","To block a hook in boxing, follow these steps: Bend the knees slightly, Pivot on your feet as you bend your torso and drop your elbow to your hip, Use your elbow to block the hook","How do you block a hook in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"eba90303-6da2-4685-a663-3c465325eb13","You practice blocking punches by doing defense drills. Always start slow so you can train your muscle memory and allow your brain to memorize the patterns in blocking each punch. Boxing defensive drills with a partner are the best way to start putting these punch blocking moves to the test.","How do you practice blocking punches?",{"_uid":692,"answer":693,"question":694,"component":670},"5d6b6200-ddf1-48c5-81fb-0aa91c604f30","Boxing defensive techniques consist of blocking punches in combination with good footwork. The footwork aspect is all about staying agile and balanced. If you are able to swiftly move away from your opponent, you may not even have to absorb any impact of blocking a punch at all. Still, even defensive punch blocking requires constant shifting of your weight to stay balanced, so awareness of your full body from your hands to your feet is key in every defensive move.","What are defensive techniques used in boxing?",{"_uid":696,"answer":697,"question":698,"component":670},"3410ed84-8838-4820-896a-85ce193c39ea","The best way to practice defensive boxing techniques is with a partner, but you can practice defense by yourself. Since effective defensive boxing moves develop largely from muscle memory, going through some of these patterns on your own can help you find your own rhythm as you move.","How can I practice boxing defense by myself?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":700,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":731,"full_slug":732,"sort_by_date":48,"position":86,"tag_list":733,"is_startpage":9,"parent_id":734,"meta_data":48,"group_id":735,"first_published_at":736,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":722,"_uid":723,"name":715,"photo":724,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":729,"social_link_linkedin":7,"social_link_instagram":730,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":725,"alt":715,"name":726,"focus":48,"title":715,"filename":727,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":739,"content":740},"doc",[741,747,767,774,778,783,789,817,821,826,840,844,849,869,874,878,882,889,903,907,911,943,948,983,988,1029,1034,1069,1074,1090,1095,1099,1103,1118,1123],{"type":742,"content":743},"paragraph",[744],{"text":745,"type":746},"Defense is critical in boxing. Protecting yourself is equally – if not more – important than knocking out your opponent.","text",{"type":742,"content":748},[749,751,757,765],{"text":750,"type":746},"The best way to improve your defensive techniques is with defensive drills, which incorporate both punch blocking and ",{"text":752,"type":746,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":746,"marks":759},"evasive footwork",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring","_blank",{"text":766,"type":746},". Here we’ll take a closer look at punch blocking as a key component of defensive boxing, and run through some excellent defensive boxing drills for you to try with a partner.",{"type":768,"attrs":769,"content":771},"heading",{"level":770},2,[772],{"text":773,"type":746},"How Do You Block Punches?",{"type":742,"content":775},[776],{"text":777,"type":746},"Everyone may block punches a little differently so you will learn a lot of techniques from different trainers. With practice, you’ll start to take what you like best to use in your own fighting style. A great place to start is with these boxing defense basics:",{"type":768,"attrs":779,"content":780},{"level":770},[781],{"text":782,"type":746},"How To Block a Punch:",{"type":768,"attrs":784,"content":786},{"level":785},3,[787],{"text":788,"type":746},"Jab",{"type":790,"content":791},"bullet_list",[792,799,805,811],{"type":793,"content":794},"list_item",[795],{"type":742,"content":796},[797],{"text":798,"type":746},"Put slightly more weight on your rear leg to absorb shock",{"type":793,"content":800},[801],{"type":742,"content":802},[803],{"text":804,"type":746},"Lift your rear hand up to protect your face",{"type":793,"content":806},[807],{"type":742,"content":808},[809],{"text":810,"type":746},"Open your hand in your glove with your palm facing your opponent",{"type":793,"content":812},[813],{"type":742,"content":814},[815],{"text":816,"type":746},"Meet your opponent’s jab with slight resistance",{"type":742,"content":818},[819],{"text":820,"type":746},"*Don’t use too much resistance or you’ll end up pushing your hand down, leaving yourself open",{"type":768,"attrs":822,"content":823},{"level":785},[824],{"text":825,"type":746},"Cross",{"type":790,"content":827},[828,834],{"type":793,"content":829},[830],{"type":742,"content":831},[832],{"text":833,"type":746},"Raise your lead arm so that your hand is almost behind your head",{"type":793,"content":835},[836],{"type":742,"content":837},[838],{"text":839,"type":746},"Use your forearm to block the cross",{"type":742,"content":841},[842],{"text":843,"type":746},"*If you use your glove to protect your face, you’ll still end up getting some shock to your head",{"type":768,"attrs":845,"content":846},{"level":785},[847],{"text":848,"type":746},"Hook",{"type":790,"content":850},[851,857,863],{"type":793,"content":852},[853],{"type":742,"content":854},[855],{"text":856,"type":746},"Bend the knees slightly",{"type":793,"content":858},[859],{"type":742,"content":860},[861],{"text":862,"type":746},"Pivot on your feet as you bend your torso and drop your elbow to your hip",{"type":793,"content":864},[865],{"type":742,"content":866},[867],{"text":868,"type":746},"Use your elbow to block the hook",{"type":768,"attrs":870,"content":871},{"level":770},[872],{"text":873,"type":746},"How Do You Practice Blocking Punches?",{"type":742,"content":875},[876],{"text":877,"type":746},"You practice blocking punches by doing defense drills. Always start slow so you can train your muscle memory and allow your brain to memorize the patterns in blocking each punch.",{"type":742,"content":879},[880],{"text":881,"type":746},"Boxing defensive drills with a partner are the best way to start putting these punch blocking moves to the test.",{"type":768,"attrs":883,"content":884},{"level":770},[885,887],{"text":886,"type":746},"Defensive Blocking Drills",{"type":888},"hard_break",{"type":890,"attrs":891},"blok",{"id":892,"body":893},"e704f5b7-9142-4af8-bd60-ccbea71d2a80",[894],{"_uid":895,"link":896,"image":898,"title":900,"component":902},"i-4a3fdbb2-903f-4607-9262-733361a0584f",{"id":7,"url":897,"linktype":13,"fieldtype":14,"cached_url":897},"https://youtu.be/x4LzZ3BxP7k",{"id":899,"alt":900,"name":7,"focus":48,"title":900,"filename":901,"copyright":7,"fieldtype":50},3397287,"How To Block A Punch | Defensive Blocking Drill","https://a.storyblok.com/f/115220/1244x700/120f995e15/4-defensive-blocking-drills-for-boxing-youtube-video.jpg","image_video_link",{"type":742,"content":904},[905],{"text":906,"type":746},"FightCamp Trainers Aaron Swenson and Tommy Duquette have 4 (four) boxing defense drills that you can practice to level up your blocking game.",{"type":768,"attrs":908,"content":909},{"level":770},[910],{"text":788,"type":746},{"type":790,"content":912},[913,919,925,931,937],{"type":793,"content":914},[915],{"type":742,"content":916},[917],{"text":918,"type":746},"Both partners face each other in a fighting stance",{"type":793,"content":920},[921],{"type":742,"content":922},[923],{"text":924,"type":746},"Partner 1 raises their rear hand to protect their face",{"type":793,"content":926},[927],{"type":742,"content":928},[929],{"text":930,"type":746},"Partner 2 throws a jab as Partner 1 blocks with their rear hand",{"type":793,"content":932},[933],{"type":742,"content":934},[935],{"text":936,"type":746},"Both partners return to starting position",{"type":793,"content":938},[939],{"type":742,"content":940},[941],{"text":942,"type":746},"Repeat 5 times and switch",{"type":768,"attrs":944,"content":945},{"level":770},[946],{"text":947,"type":746},"Jab – Cross",{"type":790,"content":949},[950,955,961,967,973,978],{"type":793,"content":951},[952],{"type":742,"content":953},[954],{"text":918,"type":746},{"type":793,"content":956},[957],{"type":742,"content":958},[959],{"text":960,"type":746},"Repeat blocking pattern for the jab once",{"type":793,"content":962},[963],{"type":742,"content":964},[965],{"text":966,"type":746},"Partner 1 raises lead arm with elbow in front, hand behind their head",{"type":793,"content":968},[969],{"type":742,"content":970},[971],{"text":972,"type":746},"Partner 2 throws a cross as Partner 1 blocks with their forearm",{"type":793,"content":974},[975],{"type":742,"content":976},[977],{"text":936,"type":746},{"type":793,"content":979},[980],{"type":742,"content":981},[982],{"text":942,"type":746},{"type":768,"attrs":984,"content":985},{"level":770},[986],{"text":987,"type":746},"Jab – Cross – Lead Hook",{"type":790,"content":989},[990,995,1001,1007,1013,1019,1024],{"type":793,"content":991},[992],{"type":742,"content":993},[994],{"text":918,"type":746},{"type":793,"content":996},[997],{"type":742,"content":998},[999],{"text":1000,"type":746},"Repeat block pattern for jab-cross once",{"type":793,"content":1002},[1003],{"type":742,"content":1004},[1005],{"text":1006,"type":746},"Partner 1 bends their knees slightly, pivoting their feet to turn towards Partner 2’s lead hand",{"type":793,"content":1008},[1009],{"type":742,"content":1010},[1011],{"text":1012,"type":746},"Partner 1 drops their elbow to their hip",{"type":793,"content":1014},[1015],{"type":742,"content":1016},[1017],{"text":1018,"type":746},"Partner 2 throws a lead hook as Partner 1 blocks with their elbow",{"type":793,"content":1020},[1021],{"type":742,"content":1022},[1023],{"text":936,"type":746},{"type":793,"content":1025},[1026],{"type":742,"content":1027},[1028],{"text":942,"type":746},{"type":768,"attrs":1030,"content":1031},{"level":770},[1032],{"text":1033,"type":746},"Jab – Cross – Hook – Hook Body – Hook Body",{"type":790,"content":1035},[1036,1041,1047,1053,1059,1064],{"type":793,"content":1037},[1038],{"type":742,"content":1039},[1040],{"text":918,"type":746},{"type":793,"content":1042},[1043],{"type":742,"content":1044},[1045],{"text":1046,"type":746},"Repeat block pattern for jab – cross – hook",{"type":793,"content":1048},[1049],{"type":742,"content":1050},[1051],{"text":1052,"type":746},"Partner 2 follows the lead hook with a body hook to each side of Partner 1",{"type":793,"content":1054},[1055],{"type":742,"content":1056},[1057],{"text":1058,"type":746},"Partner 1 adjusts the same hook blocking technique to counter both body shots",{"type":793,"content":1060},[1061],{"type":742,"content":1062},[1063],{"text":936,"type":746},{"type":793,"content":1065},[1066],{"type":742,"content":1067},[1068],{"text":942,"type":746},{"type":768,"attrs":1070,"content":1071},{"level":770},[1072],{"text":1073,"type":746},"What Are Defensive Techniques Used In Boxing?",{"type":742,"content":1075},[1076,1078,1082,1088],{"text":1077,"type":746},"Boxing defensive techniques consist of blocking punches in combination with ",{"text":752,"type":746,"marks":1079},[1080],{"type":755,"attrs":1081},{"class":7},{"text":1083,"type":746,"marks":1084},"good footwork",[1085],{"type":761,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"text":1089,"type":746},". The footwork aspect is all about staying agile and balanced. If you are able to swiftly move away from your opponent, you may not even have to absorb any impact of blocking a punch at all. Still, even defensive punch blocking requires constant shifting of your weight to stay balanced, so awareness of your full body from your hands to your feet is key in every defensive move.",{"type":768,"attrs":1091,"content":1092},{"level":770},[1093],{"text":1094,"type":746},"How Can I Practice Defense By Myself?",{"type":742,"content":1096},[1097],{"text":1098,"type":746},"The best way to practice defensive boxing techniques is with a partner, but you can practice defense by yourself on a punching bag or shadowboxing. Since effective defensive boxing moves develop largely from muscle memory, going through some of these patterns on your own can help you find your own rhythm as you move.",{"type":742,"content":1100},[1101],{"text":1102,"type":746},"Boxing defense can make or break a professional fight. An integral part of defensive training is learning how to block each incoming punch. Defensive blocking drills are an important aspect of boxing training, and it’s ideal to have a partner when practicing punches. Remember to always start slow and use minimal impact force as you’re learning – the speed will come!",{"type":742,"content":1104},[1105,1111,1116],{"text":1106,"type":746,"marks":1107},"FightCamp’s Tribe Package",[1108],{"type":761,"attrs":1109},{"href":1110,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://joinfightcamp.com/shop/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=",{"text":1112,"type":746,"marks":1113},"  ",[1114],{"type":755,"attrs":1115},{"class":7},{"text":1117,"type":746},"offers at-home boxing equipment for two--perfect for couples and partners who are looking to train together.",{"type":768,"attrs":1119,"content":1120},{"level":785},[1121],{"text":1122,"type":746},"Related Articles",{"type":742,"content":1124},[1125,1131,1132,1138,1139,1145,1146,1151,1152],{"text":1126,"type":746,"marks":1127},"Boxing Defense 101: Blocking and Catching",[1128],{"type":761,"attrs":1129},{"href":1130,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-defense-101-blocking-and-catching",{"type":888},{"text":1133,"type":746,"marks":1134},"Boxing Defense 101: Drills",[1135],{"type":761,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-defense-101-drills",{"type":888},{"text":1140,"type":746,"marks":1141},"Boxing Defense 101: Don't Get Hit!",[1142],{"type":761,"attrs":1143},{"href":1144,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-defense-101-dont-get-hit",{"type":888},{"text":1147,"type":746,"marks":1148},"Boxing Footwork Drills For Defense and Sparring",[1149],{"type":761,"attrs":1150},{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},{"type":888},{"text":1153,"type":746,"marks":1154},"Boxing Footwork Drills For Beginners",[1155],{"type":761,"attrs":1156},{"href":1087,"uuid":48,"anchor":48,"target":764,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1158,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1163,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1164,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1159,"component":118,"meta_info":1160,"meta_title":7,"block_image":1161,"cover_image":1162,"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},[],[],"2021-09-24 00:00","article",{"_uid":1168,"title":657,"plugin":43,"description":1169},"e6f7f9b5-8274-4d4b-862d-04f9d79c0550","Defensive drills are the best way for boxers to enhance their punch blocking techniques. Level up your blocking skills with these four Boxing DEFENSIVE DRILLS.",{"id":1171,"alt":657,"name":7,"focus":48,"title":657,"filename":1172,"copyright":7,"fieldtype":50},3397281,"https://a.storyblok.com/f/115220/2400x990/963f551a29/4-defensive-blocking-drills-for-boxing.jpg",[],"4-defensive-blocking-drills-for-boxing","blogs/4-defensive-blocking-drills-for-boxing",-1050,[],60887917,"d3e0bb0a-aa2f-4ce9-b9a2-6db36cefa5d9","2021-09-24T01:56:00.000Z",[],["Reactive",1183],[1184,1412,1827,2251,2663,2930],{"name":1185,"created_at":1186,"published_at":1187,"updated_at":1188,"id":1189,"uuid":1190,"content":1191,"slug":1404,"full_slug":1405,"sort_by_date":48,"position":1406,"tag_list":1407,"is_startpage":9,"parent_id":1178,"meta_data":48,"group_id":1409,"first_published_at":1187,"release_id":48,"lang":60,"path":1410,"alternates":1411,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1192,"faqs":1193,"title":1185,"topic":1210,"author":1225,"content":1226,"category":1385,"schedule":1393,"component":1166,"meta_info":1394,"cover_image":1398,"description":1402,"contributors":1403},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1194,1198,1202,1206],{"_uid":1195,"answer":1196,"question":1197,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1199,"answer":1200,"question":1201,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1203,"answer":1204,"question":1205,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1207,"answer":1208,"question":1209,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1211,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1223,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1224,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1212,"component":39,"meta_info":1220,"block_image":1221,"cover_image":1222,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1213,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1218,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1214,"component":118,"meta_info":1215,"meta_title":7,"block_image":1216,"cover_image":1217,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":739,"content":1227},[1228,1232,1247,1251,1256,1259,1264,1269,1273,1278,1282,1287,1291,1296,1300,1305,1319,1323,1327,1331,1335,1340,1344,1358,1362,1367,1381],{"type":742,"content":1229},[1230],{"text":1231,"type":746},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":742,"content":1233},[1234,1236,1245],{"text":1235,"type":746},"Running for boxers is a critical element of ",{"text":1237,"type":746,"marks":1238},"roadwork drills",[1239,1243],{"type":761,"attrs":1240},{"href":1241,"uuid":48,"anchor":48,"custom":1242,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1244},"underline",{"text":1246,"type":746}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":742,"content":1248},[1249],{"text":1250,"type":746},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":768,"attrs":1252,"content":1253},{"level":770},[1254],{"text":1255,"type":746},"Is Running Good for Boxing?",{"type":742,"content":1257},[1258],{"text":1196,"type":746},{"type":768,"attrs":1260,"content":1261},{"level":770},[1262],{"text":1263,"type":746},"Benefits of Running for Boxers",{"type":768,"attrs":1265,"content":1266},{"level":785},[1267],{"text":1268,"type":746},"Builds Endurance & Stamina",{"type":742,"content":1270},[1271],{"text":1272,"type":746},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":768,"attrs":1274,"content":1275},{"level":785},[1276],{"text":1277,"type":746},"Improves Cardiovascular System",{"type":742,"content":1279},[1280],{"text":1281,"type":746},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":768,"attrs":1283,"content":1284},{"level":785},[1285],{"text":1286,"type":746},"Strengthens Lower Body",{"type":742,"content":1288},[1289],{"text":1290,"type":746},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":768,"attrs":1292,"content":1293},{"level":785},[1294],{"text":1295,"type":746},"Teaches Discipline",{"type":742,"content":1297},[1298],{"text":1299,"type":746},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":768,"attrs":1301,"content":1302},{"level":785},[1303],{"text":1304,"type":746},"Enhances Mental Clarity",{"type":742,"content":1306},[1307,1309,1317],{"text":1308,"type":746},"Much like boxing, running can be a form of ",{"text":1310,"type":746,"marks":1311},"meditative movement",[1312,1316],{"type":761,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1244},{"text":1318,"type":746}," that clears your head and focuses your mind.",{"type":768,"attrs":1320,"content":1321},{"level":770},[1322],{"text":1205,"type":746},{"type":742,"content":1324},[1325],{"text":1326,"type":746},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":742,"content":1328},[1329],{"text":1330,"type":746},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":742,"content":1332},[1333],{"text":1334,"type":746},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":768,"attrs":1336,"content":1337},{"level":770},[1338],{"text":1339,"type":746},"How Long Should I Be Running for Boxing?",{"type":742,"content":1341},[1342],{"text":1343,"type":746},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":742,"content":1345},[1346,1348,1356],{"text":1347,"type":746},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1349,"type":746,"marks":1350},"10 minutes of running",[1351,1355],{"type":761,"attrs":1352},{"href":1353,"uuid":48,"anchor":48,"custom":1354,"target":764,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1244},{"text":1357,"type":746}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":742,"content":1359},[1360],{"text":1361,"type":746},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":768,"attrs":1363,"content":1364},{"level":770},[1365],{"text":1366,"type":746},"Train Like a Fighter",{"type":742,"content":1368},[1369,1371,1379],{"text":1370,"type":746},"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":1372,"type":746,"marks":1373},"FightCamp",[1374,1378],{"type":761,"attrs":1375},{"href":1376,"uuid":48,"anchor":48,"custom":1377,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1244},{"text":1380,"type":746}," 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":742,"content":1382},[1383],{"text":1384,"type":746},"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":1386,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1391,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1392,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1387,"component":118,"meta_info":1388,"meta_title":7,"block_image":1389,"cover_image":1390,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1395,"title":1396,"plugin":43,"description":1397},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1399,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1401,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1408],"featured","aa61b705-6479-4bf3-9340-32450f15b423","training/{{story.slug}}",[],{"name":1413,"created_at":1414,"published_at":1415,"updated_at":1416,"id":1417,"uuid":1418,"content":1419,"slug":1820,"full_slug":1821,"sort_by_date":48,"position":1822,"tag_list":1823,"is_startpage":9,"parent_id":1178,"meta_data":48,"group_id":1824,"first_published_at":1825,"release_id":48,"lang":60,"path":1410,"alternates":1826,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1420,"faqs":1421,"title":1413,"topic":1426,"author":1441,"content":1442,"category":1801,"schedule":1809,"component":1166,"meta_info":1810,"cover_image":1814,"description":1818,"contributors":1819},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1422],{"_uid":1423,"answer":1424,"question":1425,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1427,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1439,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1428,"component":39,"meta_info":1436,"block_image":1437,"cover_image":1438,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1429,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1434,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1435,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1430,"component":118,"meta_info":1431,"meta_title":7,"block_image":1432,"cover_image":1433,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":739,"content":1443},[1444,1448,1452,1456,1469,1501,1505,1510,1514,1518,1523,1527,1547,1552,1556,1582,1586,1591,1595,1615,1620,1624,1644,1649,1653,1684,1689,1692,1712,1717,1721,1741,1746,1750,1770,1783,1788,1798],{"type":742,"content":1445},[1446],{"text":1447,"type":746},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":742,"content":1449},[1450],{"text":1451,"type":746},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":742,"content":1453},[1454],{"text":1455,"type":746},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":742,"content":1457},[1458,1460,1467],{"text":1459,"type":746},"With consistent resistance training and ",{"text":1461,"type":746,"marks":1462},"healthy nutrition",[1463],{"type":761,"attrs":1464},{"href":1465,"uuid":48,"anchor":48,"custom":1466,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1468,"type":746},", women can develop strong arm muscles that will empower you to:",{"type":790,"content":1470},[1471,1477,1483,1489,1495],{"type":793,"content":1472},[1473],{"type":742,"content":1474},[1475],{"text":1476,"type":746},"Throw a solid punch",{"type":793,"content":1478},[1479],{"type":742,"content":1480},[1481],{"text":1482,"type":746},"Carry your kids or fur babies",{"type":793,"content":1484},[1485],{"type":742,"content":1486},[1487],{"text":1488,"type":746},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":793,"content":1490},[1491],{"type":742,"content":1492},[1493],{"text":1494,"type":746},"Feel confident in every tank top and sleeveless dress",{"type":793,"content":1496},[1497],{"type":742,"content":1498},[1499],{"text":1500,"type":746},"Haul all those bags from the car to the house in one trip ",{"type":742,"content":1502},[1503],{"text":1504,"type":746},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":768,"attrs":1506,"content":1507},{"level":770},[1508],{"text":1509,"type":746},"Arm Exercises for Women",{"type":742,"content":1511},[1512],{"text":1513,"type":746},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":742,"content":1515},[1516],{"text":1517,"type":746},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":768,"attrs":1519,"content":1520},{"level":785},[1521],{"text":1522,"type":746},"1. Plank With Bicep Curl",{"type":742,"content":1524},[1525],{"text":1526,"type":746},"Target Muscles: Biceps & Core",{"type":790,"content":1528},[1529,1535,1541],{"type":793,"content":1530},[1531],{"type":742,"content":1532},[1533],{"text":1534,"type":746},"Begin in plank position, holding two dumbbells on the floor",{"type":793,"content":1536},[1537],{"type":742,"content":1538},[1539],{"text":1540,"type":746},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":793,"content":1542},[1543],{"type":742,"content":1544},[1545],{"text":1546,"type":746},"Maintain plank position and repeat with the other arm",{"type":768,"attrs":1548,"content":1549},{"level":785},[1550],{"text":1551,"type":746},"2. Overhead Tricep Extension",{"type":742,"content":1553},[1554],{"text":1555,"type":746},"Target Muscles: Triceps",{"type":790,"content":1557},[1558,1564,1570,1576],{"type":793,"content":1559},[1560],{"type":742,"content":1561},[1562],{"text":1563,"type":746},"Hold the weight overhead with both hands",{"type":793,"content":1565},[1566],{"type":742,"content":1567},[1568],{"text":1569,"type":746},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":793,"content":1571},[1572],{"type":742,"content":1573},[1574],{"text":1575,"type":746},"Straighten your elbows and extend the weight overhead",{"type":793,"content":1577},[1578],{"type":742,"content":1579},[1580],{"text":1581,"type":746},"Hold the fully extended position for a moment, then repeat slowly",{"type":742,"content":1583},[1584],{"text":1585,"type":746},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":768,"attrs":1587,"content":1588},{"level":785},[1589],{"text":1590,"type":746},"3. Upright Row ",{"type":742,"content":1592},[1593],{"text":1594,"type":746},"Target Muscles: Traps & Deltoids",{"type":790,"content":1596},[1597,1603,1609],{"type":793,"content":1598},[1599],{"type":742,"content":1600},[1601],{"text":1602,"type":746},"Begin standing with your feet hip-width apart",{"type":793,"content":1604},[1605],{"type":742,"content":1606},[1607],{"text":1608,"type":746},"Lift your barbell or dumbbells straight up toward your chin",{"type":793,"content":1610},[1611],{"type":742,"content":1612},[1613],{"text":1614,"type":746},"Pause at the top of the lift, lower, and repeat",{"type":768,"attrs":1616,"content":1617},{"level":785},[1618],{"text":1619,"type":746},"4. Lateral Arm Raise",{"type":742,"content":1621},[1622],{"text":1623,"type":746},"Target Muscles: Triceps & Shoulders",{"type":790,"content":1625},[1626,1632,1638],{"type":793,"content":1627},[1628],{"type":742,"content":1629},[1630],{"text":1631,"type":746},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":793,"content":1633},[1634],{"type":742,"content":1635},[1636],{"text":1637,"type":746},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":793,"content":1639},[1640],{"type":742,"content":1641},[1642],{"text":1643,"type":746},"Lower and repeat",{"type":768,"attrs":1645,"content":1646},{"level":785},[1647],{"text":1648,"type":746},"5. Dumbbell Bench Press",{"type":742,"content":1650},[1651],{"text":1652,"type":746},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":790,"content":1654},[1655,1661,1667,1678],{"type":793,"content":1656},[1657],{"type":742,"content":1658},[1659],{"text":1660,"type":746},"Begin laying on a bench with your feet flat on the floor",{"type":793,"content":1662},[1663],{"type":742,"content":1664},[1665],{"text":1666,"type":746},"Lift the dumbbells to chest height, with your hands facing forward",{"type":793,"content":1668},[1669],{"type":742,"content":1670},[1671,1673],{"text":1672,"type":746},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1674,"type":746,"marks":1675},"(don’t let the dumbbells touch)",[1676],{"type":1677},"italic",{"type":793,"content":1679},[1680],{"type":742,"content":1681},[1682],{"text":1683,"type":746},"Lower your arms and repeat",{"type":768,"attrs":1685,"content":1686},{"level":785},[1687],{"text":1688,"type":746},"6. Tricep Dips",{"type":742,"content":1690},[1691],{"text":1555,"type":746},{"type":790,"content":1693},[1694,1700,1706],{"type":793,"content":1695},[1696],{"type":742,"content":1697},[1698],{"text":1699,"type":746},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":793,"content":1701},[1702],{"type":742,"content":1703},[1704],{"text":1705,"type":746},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":793,"content":1707},[1708],{"type":742,"content":1709},[1710],{"text":1711,"type":746},"Push yourself back up until your arms are almost straight, and repeat",{"type":768,"attrs":1713,"content":1714},{"level":785},[1715],{"text":1716,"type":746},"7. Decline Push-Up",{"type":742,"content":1718},[1719],{"text":1720,"type":746},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":790,"content":1722},[1723,1729,1735],{"type":793,"content":1724},[1725],{"type":742,"content":1726},[1727],{"text":1728,"type":746},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":793,"content":1730},[1731],{"type":742,"content":1732},[1733],{"text":1734,"type":746},"Brace your core and glutes, and lower yourself down into a push-up",{"type":793,"content":1736},[1737],{"type":742,"content":1738},[1739],{"text":1740,"type":746},"Extend your elbows to push yourself up, and repeat",{"type":768,"attrs":1742,"content":1743},{"level":785},[1744],{"text":1745,"type":746},"8. Diamond Push-Up",{"type":742,"content":1747},[1748],{"text":1749,"type":746},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":790,"content":1751},[1752,1758,1764],{"type":793,"content":1753},[1754],{"type":742,"content":1755},[1756],{"text":1757,"type":746},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":793,"content":1759},[1760],{"type":742,"content":1761},[1762],{"text":1763,"type":746},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":793,"content":1765},[1766],{"type":742,"content":1767},[1768],{"text":1769,"type":746},"Push yourself back up and repeat",{"type":742,"content":1771},[1772,1774,1781],{"text":1773,"type":746},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1775,"type":746,"marks":1776},"FightCamp Community",[1777],{"type":761,"attrs":1778},{"href":1779,"uuid":48,"anchor":48,"custom":1780,"target":764,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1782,"type":746}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":768,"attrs":1784,"content":1785},{"level":770},[1786],{"text":1787,"type":746},"Train Like a Woman",{"type":742,"content":1789},[1790,1791,1796],{"text":1370,"type":746},{"text":1372,"type":746,"marks":1792},[1793],{"type":761,"attrs":1794},{"href":1376,"uuid":48,"anchor":48,"custom":1795,"target":764,"linktype":13},{},{"text":1797,"type":746}," 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":742,"content":1799},[1800],{"text":1384,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1802,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1807,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1808,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1803,"component":118,"meta_info":1804,"meta_title":7,"block_image":1805,"cover_image":1806,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1811,"title":1812,"plugin":43,"description":1813},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1815,"alt":1816,"name":7,"focus":7,"title":1816,"filename":1817,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1408],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1828,"created_at":1829,"published_at":1830,"updated_at":1831,"id":1832,"uuid":1833,"content":1834,"slug":2244,"full_slug":2245,"sort_by_date":48,"position":2246,"tag_list":2247,"is_startpage":9,"parent_id":1178,"meta_data":48,"group_id":2248,"first_published_at":2249,"release_id":48,"lang":60,"path":1410,"alternates":2250,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1835,"faqs":1836,"title":1828,"topic":1857,"author":1872,"content":1873,"category":2228,"schedule":2236,"component":1166,"meta_info":2237,"cover_image":2240,"description":2239,"contributors":2243},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1837,1841,1845,1849,1853],{"_uid":1838,"answer":1839,"question":1840,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1842,"answer":1843,"question":1844,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1846,"answer":1847,"question":1848,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1850,"answer":1851,"question":1852,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1854,"answer":1855,"question":1856,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1858,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1870,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1871,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1859,"component":39,"meta_info":1867,"block_image":1868,"cover_image":1869,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1860,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1865,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1866,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1861,"component":118,"meta_info":1862,"meta_title":7,"block_image":1863,"cover_image":1864,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":739,"content":1874},[1875,1879,1882,1894,1899,1904,1969,1974,2000,2005,2009,2014,2022,2036,2041,2052,2057,2068,2073,2084,2089,2101,2106,2117,2122,2142,2147,2152,2172,2177,2196,2201,2214,2218],{"type":742,"content":1876},[1877],{"text":1878,"type":746},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":742,"content":1880},[1881],{"text":1839,"type":746},{"type":890,"attrs":1883},{"id":1884,"body":1885},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1886],{"_uid":1887,"link":1888,"image":1890,"title":1892,"component":902},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1889,"linktype":13,"fieldtype":14,"cached_url":1889},"https://pin.it/2zdpNMs",{"id":1891,"alt":1892,"name":7,"focus":48,"title":1892,"filename":1893,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":768,"attrs":1895,"content":1896},{"level":770},[1897],{"text":1898,"type":746},"Top Rock Step-By-Step",{"type":768,"attrs":1900,"content":1901},{"level":785},[1902],{"text":1903,"type":746},"The Feet",{"type":790,"content":1905},[1906,1912,1932,1938,1957,1963],{"type":793,"content":1907},[1908],{"type":742,"content":1909},[1910],{"text":1911,"type":746},"Begin by starting in an athletic stance on the balls of your feet",{"type":793,"content":1913},[1914,1918],{"type":742,"content":1915},[1916],{"text":1917,"type":746},"To start, being by doing a “step out”",{"type":790,"content":1919},[1920,1926],{"type":793,"content":1921},[1922],{"type":742,"content":1923},[1924],{"text":1925,"type":746},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":793,"content":1927},[1928],{"type":742,"content":1929},[1930],{"text":1931,"type":746},"Pause for a half-second",{"type":793,"content":1933},[1934],{"type":742,"content":1935},[1936],{"text":1937,"type":746},"Return to the starting stance by performing a slight hop backward",{"type":793,"content":1939},[1940,1944],{"type":742,"content":1941},[1942],{"text":1943,"type":746},"Once returned, perform the opposite foot “step out”",{"type":790,"content":1945},[1946,1952],{"type":793,"content":1947},[1948],{"type":742,"content":1949},[1950],{"text":1951,"type":746},"Make sure the step out is in front of the opposite foot and crosses over",{"type":793,"content":1953},[1954],{"type":742,"content":1955},[1956],{"text":1931,"type":746},{"type":793,"content":1958},[1959],{"type":742,"content":1960},[1961],{"text":1962,"type":746},"Hop back to the starting position",{"type":793,"content":1964},[1965],{"type":742,"content":1966},[1967],{"text":1968,"type":746},"Continue Top Rocking for the remainder of the set",{"type":768,"attrs":1970,"content":1971},{"level":785},[1972],{"text":1973,"type":746},"The Arms",{"type":790,"content":1975},[1976,1982,1988,1994],{"type":793,"content":1977},[1978],{"type":742,"content":1979},[1980],{"text":1981,"type":746},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":793,"content":1983},[1984],{"type":742,"content":1985},[1986],{"text":1987,"type":746},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":793,"content":1989},[1990],{"type":742,"content":1991},[1992],{"text":1993,"type":746},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":793,"content":1995},[1996],{"type":742,"content":1997},[1998],{"text":1999,"type":746},"Continue using this arm motion to help with rhythm and balance",{"type":768,"attrs":2001,"content":2002},{"level":770},[2003],{"text":2004,"type":746},"Movement Key Points",{"type":742,"content":2006},[2007],{"text":2008,"type":746},"Here are some key things to focus on while performing the Top Rock:",{"type":768,"attrs":2010,"content":2011},{"level":785},[2012],{"text":2013,"type":746},"Start by swinging your arms",{"type":790,"content":2015},[2016],{"type":793,"content":2017},[2018],{"type":742,"content":2019},[2020],{"text":2021,"type":746},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":890,"attrs":2023},{"id":2024,"body":2025},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2026],{"url":2027,"_uid":2029,"image":2030,"component":2034,"copyright_details":2035},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2031,"alt":2032,"name":7,"focus":48,"title":2032,"filename":2033,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":768,"attrs":2037,"content":2038},{"level":785},[2039],{"text":2040,"type":746},"On each hop back, your arms should cross in front of your chest",{"type":890,"attrs":2042},{"id":2024,"body":2043},[2044],{"url":2045,"_uid":2046,"image":2047,"component":2034,"copyright_details":2051},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2048,"alt":2049,"name":7,"focus":48,"title":2049,"filename":2050,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":768,"attrs":2053,"content":2054},{"level":785},[2055],{"text":2056,"type":746},"One foot should cross at a time",{"type":890,"attrs":2058},{"id":2024,"body":2059},[2060],{"url":2061,"_uid":2062,"image":2063,"component":2034,"copyright_details":2067},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2064,"alt":2065,"name":7,"focus":48,"title":2065,"filename":2066,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":768,"attrs":2069,"content":2070},{"level":785},[2071],{"text":2072,"type":746},"Perform the movement by staying on the balls of your feet",{"type":890,"attrs":2074},{"id":2024,"body":2075},[2076],{"url":2077,"_uid":2078,"image":2079,"component":2034,"copyright_details":2083},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2080,"alt":2081,"name":7,"focus":48,"title":2081,"filename":2082,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":768,"attrs":2085,"content":2086},{"level":785},[2087],{"text":2088,"type":746},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":890,"attrs":2090},{"id":2091,"body":2092},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2093],{"url":2094,"_uid":2095,"image":2096,"component":2034,"copyright_details":2100},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2097,"alt":2098,"name":7,"focus":48,"title":2098,"filename":2099,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":768,"attrs":2102,"content":2103},{"level":785},[2104],{"text":2105,"type":746},"Stay loose and have fun!",{"type":890,"attrs":2107},{"id":2024,"body":2108},[2109],{"url":2110,"_uid":2111,"image":2112,"component":2034,"copyright_details":2116},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2113,"alt":2114,"name":7,"focus":48,"title":2114,"filename":2115,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":768,"attrs":2118,"content":2119},{"level":770},[2120],{"text":2121,"type":746},"Muscles Used",{"type":790,"content":2123},[2124,2130,2136],{"type":793,"content":2125},[2126],{"type":742,"content":2127},[2128],{"text":2129,"type":746},"Deltoids",{"type":793,"content":2131},[2132],{"type":742,"content":2133},[2134],{"text":2135,"type":746},"Core",{"type":793,"content":2137},[2138],{"type":742,"content":2139},[2140],{"text":2141,"type":746},"Calves",{"type":768,"attrs":2143,"content":2144},{"level":770},[2145],{"text":2146,"type":746},"Application",{"type":768,"attrs":2148,"content":2149},{"level":785},[2150],{"text":2151,"type":746},"For Sets",{"type":790,"content":2153},[2154,2160,2166],{"type":793,"content":2155},[2156],{"type":742,"content":2157},[2158],{"text":2159,"type":746},"Perform 3-6 sets",{"type":793,"content":2161},[2162],{"type":742,"content":2163},[2164],{"text":2165,"type":746},"12-20 repetitions each way",{"type":793,"content":2167},[2168],{"type":742,"content":2169},[2170],{"text":2171,"type":746},"Rest 30-45 seconds between sets",{"type":768,"attrs":2173,"content":2174},{"level":785},[2175],{"text":2176,"type":746},"For Time",{"type":790,"content":2178},[2179,2184,2190],{"type":793,"content":2180},[2181],{"type":742,"content":2182},[2183],{"text":2159,"type":746},{"type":793,"content":2185},[2186],{"type":742,"content":2187},[2188],{"text":2189,"type":746},"Perform for 30-90 seconds",{"type":793,"content":2191},[2192],{"type":742,"content":2193},[2194],{"text":2195,"type":746},"Rest 45-60 seconds between sets",{"type":768,"attrs":2197,"content":2198},{"level":770},[2199],{"text":2200,"type":746},"Dance Moves For Boxers",{"type":742,"content":2202},[2203,2205,2212],{"text":2204,"type":746},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2206,"type":746,"marks":2207},"Flo Master",[2208],{"type":761,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"custom":2211,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2213,"type":746},". ",{"type":768,"attrs":2215,"content":2216},{"level":770},[2217],{"text":1366,"type":746},{"type":742,"content":2219},[2220,2221,2226],{"text":1370,"type":746},{"text":1372,"type":746,"marks":2222},[2223],{"type":761,"attrs":2224},{"href":1376,"uuid":48,"anchor":48,"custom":2225,"target":764,"linktype":13},{},{"text":2227,"type":746}," 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":2229,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2234,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2230,"component":118,"meta_info":2231,"meta_title":7,"block_image":2232,"cover_image":2233,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2238,"title":1828,"plugin":43,"description":2239},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2241,"alt":1828,"name":7,"focus":48,"title":1828,"filename":2242,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1408],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2252,"created_at":2253,"published_at":2254,"updated_at":2255,"id":2256,"uuid":2257,"content":2258,"slug":2657,"full_slug":2658,"sort_by_date":48,"position":2659,"tag_list":2660,"is_startpage":9,"parent_id":1178,"meta_data":48,"group_id":2661,"first_published_at":2254,"release_id":48,"lang":60,"path":1410,"alternates":2662,"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":2259,"faqs":2260,"title":2252,"topic":2269,"author":2284,"content":2285,"category":2638,"schedule":2646,"component":1166,"meta_info":2647,"cover_image":2651,"description":2655,"contributors":2656},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2261,2265],{"_uid":2262,"answer":2263,"question":2264,"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":2266,"answer":2267,"question":2268,"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":2270,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2271,"component":39,"meta_info":2279,"block_image":2280,"cover_image":2281,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2273,"component":118,"meta_info":2274,"meta_title":7,"block_image":2275,"cover_image":2276,"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":739,"content":2286},[2287,2292,2306,2320,2325,2329,2334,2338,2376,2380,2385,2389,2393,2398,2402,2407,2421,2425,2445,2450,2454,2458,2516,2521,2525,2529,2555,2569,2574,2578,2582,2608,2612,2617,2621,2625,2635],{"type":768,"attrs":2288,"content":2289},{"level":770},[2290],{"text":2291,"type":746},"How to Stay Motivated to Work Out",{"type":742,"content":2293},[2294,2296,2304],{"text":2295,"type":746},"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":2297,"type":746,"marks":2298},"New Year’s Resolutions",[2299,2303],{"type":761,"attrs":2300},{"href":2301,"uuid":48,"anchor":48,"custom":2302,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1244},{"text":2305,"type":746},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":742,"content":2307},[2308,2310,2318],{"text":2309,"type":746},"But what happens if you're looking for motivation to work out in the ",{"text":2311,"type":746,"marks":2312},"middle of summer",[2313,2317],{"type":761,"attrs":2314},{"href":2315,"uuid":48,"anchor":48,"custom":2316,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1244},{"text":2319,"type":746}," 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":768,"attrs":2321,"content":2322},{"level":770},[2323],{"text":2324,"type":746},"Motivation vs. Determination",{"type":742,"content":2326},[2327],{"text":2328,"type":746},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":768,"attrs":2330,"content":2331},{"level":785},[2332],{"text":2333,"type":746},"Motivation",{"type":742,"content":2335},[2336],{"text":2337,"type":746},"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":790,"content":2339},[2340,2346,2352,2358,2364,2370],{"type":793,"content":2341},[2342],{"type":742,"content":2343},[2344],{"text":2345,"type":746},"Movies",{"type":793,"content":2347},[2348],{"type":742,"content":2349},[2350],{"text":2351,"type":746},"Books",{"type":793,"content":2353},[2354],{"type":742,"content":2355},[2356],{"text":2357,"type":746},"Quotes",{"type":793,"content":2359},[2360],{"type":742,"content":2361},[2362],{"text":2363,"type":746},"Speeches",{"type":793,"content":2365},[2366],{"type":742,"content":2367},[2368],{"text":2369,"type":746},"Social media posts",{"type":793,"content":2371},[2372],{"type":742,"content":2373},[2374],{"text":2375,"type":746},"Success stories",{"type":742,"content":2377},[2378],{"text":2379,"type":746},"These are things that essentially make you want to start something, like a workout.",{"type":768,"attrs":2381,"content":2382},{"level":785},[2383],{"text":2384,"type":746},"Determination",{"type":742,"content":2386},[2387],{"text":2388,"type":746},"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":742,"content":2390},[2391],{"text":2392,"type":746},"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":768,"attrs":2394,"content":2395},{"level":770},[2396],{"text":2397,"type":746},"Finding That Drive",{"type":742,"content":2399},[2400],{"text":2401,"type":746},"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":768,"attrs":2403,"content":2404},{"level":785},[2405],{"text":2406,"type":746},"Working Out at Home",{"type":742,"content":2408},[2409,2411,2419],{"text":2410,"type":746},"The wonderful thing about ",{"text":2412,"type":746,"marks":2413},"working out from home",[2414,2418],{"type":761,"attrs":2415},{"href":2416,"uuid":48,"anchor":48,"custom":2417,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1244},{"text":2420,"type":746}," 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":742,"content":2422},[2423],{"text":2424,"type":746},"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":790,"content":2426},[2427,2433,2439],{"type":793,"content":2428},[2429],{"type":742,"content":2430},[2431],{"text":2432,"type":746},"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":793,"content":2434},[2435],{"type":742,"content":2436},[2437],{"text":2438,"type":746},"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":793,"content":2440},[2441],{"type":742,"content":2442},[2443],{"text":2444,"type":746},"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":768,"attrs":2446,"content":2447},{"level":785},[2448],{"text":2449,"type":746},"Staying Committed to Exercising Daily",{"type":742,"content":2451},[2452],{"text":2453,"type":746},"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":742,"content":2455},[2456],{"text":2457,"type":746},"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":790,"content":2459},[2460,2466,2472,2478,2490,2504],{"type":793,"content":2461},[2462],{"type":742,"content":2463},[2464],{"text":2465,"type":746},"Outdoor walks/hikes in nature",{"type":793,"content":2467},[2468],{"type":742,"content":2469},[2470],{"text":2471,"type":746},"Easy pace swims",{"type":793,"content":2473},[2474],{"type":742,"content":2475},[2476],{"text":2477,"type":746},"Sauna sessions",{"type":793,"content":2479},[2480],{"type":742,"content":2481},[2482],{"text":2483,"type":746,"marks":2484},"Low-intensity yoga",[2485,2489],{"type":761,"attrs":2486},{"href":2487,"uuid":48,"anchor":48,"custom":2488,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1244},{"type":793,"content":2491},[2492],{"type":742,"content":2493},[2494,2502],{"text":2495,"type":746,"marks":2496},"Mobility work",[2497,2501],{"type":761,"attrs":2498},{"href":2499,"uuid":48,"anchor":48,"custom":2500,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1244},{"text":2503,"type":746}," ",{"type":793,"content":2505},[2506],{"type":742,"content":2507},[2508],{"text":2509,"type":746,"marks":2510},"Stretching",[2511,2515],{"type":761,"attrs":2512},{"href":2513,"uuid":48,"anchor":48,"custom":2514,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1244},{"type":768,"attrs":2517,"content":2518},{"level":785},[2519],{"text":2520,"type":746},"Morning Workouts Before Starting the Day",{"type":742,"content":2522},[2523],{"text":2524,"type":746},"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":742,"content":2526},[2527],{"text":2528,"type":746},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":790,"content":2530},[2531,2537,2543,2549],{"type":793,"content":2532},[2533],{"type":742,"content":2534},[2535],{"text":2536,"type":746},"Turning off electronics the last hour",{"type":793,"content":2538},[2539],{"type":742,"content":2540},[2541],{"text":2542,"type":746},"Sleeping in a blacked-out environment",{"type":793,"content":2544},[2545],{"type":742,"content":2546},[2547],{"text":2548,"type":746},"Getting to bed at the same time each night",{"type":793,"content":2550},[2551],{"type":742,"content":2552},[2553],{"text":2554,"type":746},"Set out your workout clothes the night before",{"type":742,"content":2556},[2557,2559,2567],{"text":2558,"type":746},"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":2560,"type":746,"marks":2561},"H.I.I.T. session",[2562,2566],{"type":761,"attrs":2563},{"href":2564,"uuid":48,"anchor":48,"custom":2565,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1244},{"text":2568,"type":746},".",{"type":768,"attrs":2570,"content":2571},{"level":785},[2572],{"text":2573,"type":746},"End-of-Day Workouts",{"type":742,"content":2575},[2576],{"text":2577,"type":746},"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":742,"content":2579},[2580],{"text":2581,"type":746},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":790,"content":2583},[2584,2596,2602],{"type":793,"content":2585},[2586],{"type":742,"content":2587},[2588,2590,2594],{"text":2589,"type":746},"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":2591,"type":746,"marks":2592},"“why” ",[2593],{"type":1677},{"text":2595,"type":746},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":793,"content":2597},[2598],{"type":742,"content":2599},[2600],{"text":2601,"type":746},"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":793,"content":2603},[2604],{"type":742,"content":2605},[2606],{"text":2607,"type":746},"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":742,"content":2609},[2610],{"text":2611,"type":746},"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":768,"attrs":2613,"content":2614},{"level":770},[2615],{"text":2616,"type":746},"Plan Then Execute",{"type":742,"content":2618},[2619],{"text":2620,"type":746},"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":768,"attrs":2622,"content":2623},{"level":770},[2624],{"text":1366,"type":746},{"type":742,"content":2626},[2627,2628,2634],{"text":1370,"type":746},{"text":1372,"type":746,"marks":2629},[2630,2633],{"type":761,"attrs":2631},{"href":1376,"uuid":48,"anchor":48,"custom":2632,"target":764,"linktype":13},{},{"type":1244},{"text":1797,"type":746},{"type":742,"content":2636},[2637],{"text":1384,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2639,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2644,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2645,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2640,"component":118,"meta_info":2641,"meta_title":7,"block_image":2642,"cover_image":2643,"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":2648,"title":2649,"plugin":43,"description":2650},"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":2652,"alt":2653,"name":7,"focus":7,"title":2653,"filename":2654,"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,[1408],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2664,"created_at":2665,"published_at":2666,"updated_at":2667,"id":2668,"uuid":2669,"content":2670,"slug":2924,"full_slug":2925,"sort_by_date":48,"position":2926,"tag_list":2927,"is_startpage":9,"parent_id":1178,"meta_data":48,"group_id":2928,"first_published_at":2666,"release_id":48,"lang":60,"path":1410,"alternates":2929,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2671,"faqs":2672,"title":2664,"topic":2693,"author":1225,"content":2708,"category":2905,"schedule":2913,"component":1166,"meta_info":2914,"cover_image":2918,"description":2922,"contributors":2923},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2673,2677,2681,2685,2689],{"_uid":2674,"answer":2675,"question":2676,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2678,"answer":2679,"question":2680,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2682,"answer":2683,"question":2684,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2686,"answer":2687,"question":2688,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2690,"answer":2691,"question":2692,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2694,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2706,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2695,"component":39,"meta_info":2703,"block_image":2704,"cover_image":2705,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2697,"component":118,"meta_info":2698,"meta_title":7,"block_image":2699,"cover_image":2700,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":739,"content":2709},[2710,2724,2728,2732,2736,2740,2744,2747,2752,2757,2771,2776,2780,2785,2789,2794,2808,2812,2816,2829,2843,2847,2851,2865,2870,2874,2888,2892,2902],{"type":742,"content":2711},[2712,2714,2722],{"text":2713,"type":746},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2715,"type":746,"marks":2716},"interval training",[2717,2721],{"type":761,"attrs":2718},{"href":2719,"uuid":48,"anchor":48,"custom":2720,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1244},{"text":2723,"type":746}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":742,"content":2725},[2726],{"text":2727,"type":746},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":768,"attrs":2729,"content":2730},{"level":770},[2731],{"text":2676,"type":746},{"type":742,"content":2733},[2734],{"text":2735,"type":746},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":742,"content":2737},[2738],{"text":2739,"type":746},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":768,"attrs":2741,"content":2742},{"level":770},[2743],{"text":2680,"type":746},{"type":742,"content":2745},[2746],{"text":2679,"type":746},{"type":768,"attrs":2748,"content":2749},{"level":770},[2750],{"text":2751,"type":746},"Unique Benefits of HIIT",{"type":768,"attrs":2753,"content":2754},{"level":785},[2755],{"text":2756,"type":746},"Maximum Effectiveness in Less Time",{"type":742,"content":2758},[2759,2761,2769],{"text":2760,"type":746},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2762,"type":746,"marks":2763},"25-30% more calories",[2764,2768],{"type":761,"attrs":2765},{"href":2766,"uuid":48,"anchor":48,"custom":2767,"target":764,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1244},{"text":2770,"type":746}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":768,"attrs":2772,"content":2773},{"level":785},[2774],{"text":2775,"type":746},"Tones Muscle",{"type":742,"content":2777},[2778],{"text":2779,"type":746},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":768,"attrs":2781,"content":2782},{"level":785},[2783],{"text":2784,"type":746},"Adds Variety",{"type":742,"content":2786},[2787],{"text":2788,"type":746},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":768,"attrs":2790,"content":2791},{"level":785},[2792],{"text":2793,"type":746},"Improves Cardiovascular Health",{"type":742,"content":2795},[2796,2798,2806],{"text":2797,"type":746},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2799,"type":746,"marks":2800},"greater improvements in blood pressure",[2801,2805],{"type":761,"attrs":2802},{"href":2803,"uuid":48,"anchor":48,"custom":2804,"target":764,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1244},{"text":2807,"type":746}," and blood sugar than moderate-intensity workouts. ",{"type":768,"attrs":2809,"content":2810},{"level":770},[2811],{"text":2688,"type":746},{"type":742,"content":2813},[2814],{"text":2815,"type":746},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":742,"content":2817},[2818,2820,2827],{"text":2819,"type":746},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2821,"type":746,"marks":2822},"roadwork",[2823,2826],{"type":761,"attrs":2824},{"href":1241,"uuid":48,"anchor":48,"custom":2825,"target":764,"linktype":13},{},{"type":1244},{"text":2828,"type":746},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":742,"content":2830},[2831,2833,2841],{"text":2832,"type":746},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2834,"type":746,"marks":2835},"HIIT jump rope workout",[2836,2840],{"type":761,"attrs":2837},{"href":2838,"uuid":48,"anchor":48,"custom":2839,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1244},{"text":2842,"type":746}," for a full-body cardio blast in just minutes.",{"type":768,"attrs":2844,"content":2845},{"level":770},[2846],{"text":2692,"type":746},{"type":742,"content":2848},[2849],{"text":2850,"type":746},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":742,"content":2852},[2853,2855,2863],{"text":2854,"type":746},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2856,"type":746,"marks":2857},"10 minutes of HIIT boxing",[2858,2862],{"type":761,"attrs":2859},{"href":2860,"uuid":48,"anchor":48,"custom":2861,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1244},{"text":2864,"type":746}," and feel the difference with just one workout.",{"type":768,"attrs":2866,"content":2867},{"level":770},[2868],{"text":2869,"type":746},"Hit With HIIT",{"type":742,"content":2871},[2872],{"text":2873,"type":746},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":742,"content":2875},[2876,2878,2886],{"text":2877,"type":746},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2879,"type":746,"marks":2880},"FightCamp’s extensive library of HIIT workouts",[2881,2885],{"type":761,"attrs":2882},{"href":2883,"uuid":48,"anchor":48,"custom":2884,"target":764,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1244},{"text":2887,"type":746},"!",{"type":768,"attrs":2889,"content":2890},{"level":770},[2891],{"text":1366,"type":746},{"type":742,"content":2893},[2894,2895,2901],{"text":1370,"type":746},{"text":1372,"type":746,"marks":2896},[2897,2900],{"type":761,"attrs":2898},{"href":1376,"uuid":48,"anchor":48,"custom":2899,"target":764,"linktype":13},{},{"type":1244},{"text":1797,"type":746},{"type":742,"content":2903},[2904],{"text":1384,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2906,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2911,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2912,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2907,"component":118,"meta_info":2908,"meta_title":7,"block_image":2909,"cover_image":2910,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2915,"title":2916,"plugin":43,"description":2917},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2919,"alt":2920,"name":7,"focus":7,"title":2920,"filename":2921,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1408],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2931,"created_at":2932,"published_at":2933,"updated_at":2934,"id":2935,"uuid":2936,"content":2937,"slug":3155,"full_slug":3156,"sort_by_date":48,"position":3157,"tag_list":3158,"is_startpage":9,"parent_id":1178,"meta_data":48,"group_id":3159,"first_published_at":3160,"release_id":48,"lang":60,"path":1410,"alternates":3161,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2938,"faqs":2939,"title":2931,"topic":2960,"author":1441,"content":2975,"category":3137,"schedule":3145,"component":1166,"meta_info":3146,"cover_image":3150,"description":3149,"contributors":3154},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2940,2944,2948,2952,2956],{"_uid":2941,"answer":2942,"question":2943,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2945,"answer":2946,"question":2947,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2949,"answer":2950,"question":2951,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2953,"answer":2954,"question":2955,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2957,"answer":2958,"question":2959,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2961,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2973,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2974,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2962,"component":39,"meta_info":2970,"block_image":2971,"cover_image":2972,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2963,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2968,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2969,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2964,"component":118,"meta_info":2965,"meta_title":7,"block_image":2966,"cover_image":2967,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":739,"content":2976},[2977,2981,2985,2989,3002,3006,3010,3015,3027,3040,3045,3056,3060,3082,3087,3098,3111,3116,3120,3124,3133],{"type":742,"content":2978},[2979],{"text":2980,"type":746},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":742,"content":2982},[2983],{"text":2984,"type":746},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":768,"attrs":2986,"content":2987},{"level":770},[2988],{"text":2943,"type":746},{"type":742,"content":2990},[2991,2993,3000],{"text":2992,"type":746},"According to the ",{"text":2994,"type":746,"marks":2995},"Mayo Clinic",[2996],{"type":761,"attrs":2997},{"href":2998,"uuid":48,"anchor":48,"custom":2999,"target":764,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":3001,"type":746},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":742,"content":3003},[3004],{"text":3005,"type":746},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":742,"content":3007},[3008],{"text":3009,"type":746},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":768,"attrs":3011,"content":3012},{"level":770},[3013],{"text":3014,"type":746},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":890,"attrs":3016},{"id":3017,"body":3018},"9ba0784b-d216-4662-a1d6-45bed98469e8",[3019],{"url":3020,"_uid":3021,"image":3022,"component":2034,"copyright_details":3026},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":3023,"alt":3024,"name":7,"focus":48,"title":3024,"filename":3025,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":742,"content":3028},[3029,3031,3038],{"text":3030,"type":746},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":3032,"type":746,"marks":3033},"burn more calories",[3034],{"type":761,"attrs":3035},{"href":3036,"uuid":48,"anchor":48,"custom":3037,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":3039,"type":746}," even after you’re done working out.",{"type":768,"attrs":3041,"content":3042},{"level":770},[3043],{"text":3044,"type":746},"Kickboxing Is A Full Body Workout",{"type":890,"attrs":3046},{"id":3017,"body":3047},[3048],{"url":3049,"_uid":3050,"image":3051,"component":2034,"copyright_details":3055},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":3052,"alt":3053,"name":7,"focus":48,"title":3053,"filename":3054,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":742,"content":3057},[3058],{"text":3059,"type":746},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":742,"content":3061},[3062,3064,3071,3073,3080],{"text":3063,"type":746},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":3065,"type":746,"marks":3066},"all-level lower body workout",[3067],{"type":761,"attrs":3068},{"href":3069,"uuid":48,"anchor":48,"custom":3070,"target":764,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":3072,"type":746}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":3074,"type":746,"marks":3075},"upper body workout",[3076],{"type":761,"attrs":3077},{"href":3078,"uuid":48,"anchor":48,"custom":3079,"target":764,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":3081,"type":746}," led by Flo Master.",{"type":768,"attrs":3083,"content":3084},{"level":770},[3085],{"text":3086,"type":746},"Boxing Can Be Low-Impact",{"type":890,"attrs":3088},{"id":3017,"body":3089},[3090],{"url":3091,"_uid":3092,"image":3093,"component":2034,"copyright_details":3097},{"id":7,"url":7,"linktype":2028,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":3094,"alt":3095,"name":7,"focus":48,"title":3095,"filename":3096,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":742,"content":3099},[3100,3102,3109],{"text":3101,"type":746},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":3103,"type":746,"marks":3104},"shadowboxing",[3105],{"type":761,"attrs":3106},{"href":3107,"uuid":48,"anchor":48,"custom":3108,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":3110,"type":746}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":768,"attrs":3112,"content":3113},{"level":770},[3114],{"text":3115,"type":746},"Kick Boring Cardio To The Curb",{"type":742,"content":3117},[3118],{"text":3119,"type":746},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":768,"attrs":3121,"content":3122},{"level":770},[3123],{"text":1366,"type":746},{"type":742,"content":3125},[3126,3127,3132],{"text":1370,"type":746},{"text":1372,"type":746,"marks":3128},[3129],{"type":761,"attrs":3130},{"href":1376,"uuid":48,"anchor":48,"custom":3131,"target":764,"linktype":13},{},{"text":1797,"type":746},{"type":742,"content":3134},[3135],{"text":3136,"type":746},"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":3138,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3143,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3139,"component":118,"meta_info":3140,"meta_title":7,"block_image":3141,"cover_image":3142,"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},[],[],"2022-12-12 00:00",{"_uid":3147,"title":3148,"plugin":43,"description":3149},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":3151,"alt":3152,"name":7,"focus":48,"title":3152,"filename":3153,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1408],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1166,"created_at":3163,"published_at":3164,"updated_at":3165,"id":3166,"uuid":3167,"content":3168,"slug":1166,"full_slug":3189,"sort_by_date":48,"position":446,"tag_list":3190,"is_startpage":9,"parent_id":3191,"meta_data":48,"group_id":3192,"first_published_at":3193,"release_id":48,"lang":60,"path":7,"alternates":3194,"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":3169,"component":3170,"meta_info":3171,"custom_content_list":3173},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3172,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3174,3179,3184],{"_uid":3175,"label":3176,"value":3177,"dev_id":3178,"component":746},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3180,"label":3181,"value":3182,"dev_id":3183,"component":746},"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":3185,"label":3186,"value":3187,"dev_id":3188,"component":746},"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",[],1785892825952]