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But all that hustle and bustle can throw us off of our normal routines, and it’s easy for us to forget or put off our workouts. Skipping a few days won’t nullify all of your hard work and progress with your boxing training, but sneaking in even the shortest full-body workouts will help your body stay strong and feel energized during busy times. \n\nWhen you’re short on time, maximize your workouts with high-intensity interval training (HIIT) and minimal rest in between. Here’s a five-minute boxing workout you can fit into your bustling holiday schedule to keep your fitness goals on track!","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"c1c65d36-4ffe-48bd-930b-29fd3fd175cb","For this workout, you can use a heavy bag or free-standing punching bag. \n\nIf you don’t have a punching bag, you can do a no-equipment option by shadowboxing in the air in front of you. And since this 5-minute workout is all about breaking a sweat in record time, if you’re not working out on a punching bag, feel free to forego hand wraps and boxing gloves.","Quick 5-Minute Holiday HIIT Punching Bag Workout",{"_uid":675,"answer":676,"question":677,"component":669},"3eaf8812-ceca-4441-a846-16a600f4eabf","Time is precious during the holidays, so we want to keep it short, but warming up your muscles before a workout is vital for your recovery and performance. For 2 minutes, start with either of these:\n- Running laps around your house\n- Jogging in place","Warm Up (2 minutes)",{"_uid":679,"answer":680,"question":681,"component":669},"affda211-71d9-4527-aec9-eeb140d7a564","- Start in your boxing stance, kicking-distance away from the heavy bag\n- Step your lead foot forward, bend your lead knee, and extend your jab\n- After your jab, pull your lead hand back to guard and extend your cross \n- Repeat this jab - cross (1 - 2) combination as fast as possible while maintaining good boxing technique for 1 minute","Jab - Cross (1 - 2)",{"_uid":683,"answer":684,"question":685,"component":669},"23a74218-8e61-46e1-9b2d-7135fa440b8b","- Start in your boxing stance, kicking-distance away from the heavy bag\n- Take an anchor-step forward, and throw your jab - cross (1 - 2) combo\n- As you retract your cross, throw your lead hand in a hook motion to hit the side of the bag at head-level\n- Repeat your jab - cross - lead hook (1 - 2 - 3) combo as fast as possible while maintaining good boxing technique for 1 minute","Jab - Cross - Lead Hook (1 - 2 - 3)",{"_uid":687,"answer":688,"question":689,"component":669},"aa7a49f3-f365-4192-bd3a-7d8d387fca5a","- Throw your jab - cross - lead hook (1 - 2 - 3) combo and add one more cross\n- Be sure to bring your lead hand, the one you just threw your hook with, back to protect your face as you throw your second cross\n- Repeat the 1 - 2 - 3 - 2 combo for 1 minute","Jab - Cross - Lead Hook - Cross (1 - 2 - 3 -2)",{"_uid":691,"answer":692,"question":693,"component":669},"d7e7c768-5015-4fce-b74b-98fbfca26a4b","- From your boxing stance, throw your jab - cross (1 - 2) combo\n- Change levels by bending your lead leg and dropping your weight\n- Throw a lead hook to the body -- picture the spot directly beneath your opponent’s ribs\n- As you rechamber your punch, straighten your knee to return to normal fight stance\n- Rip a second lead hook to the head\n- Repeat the combo for a full minute","Jab - Cross - Lead Hook (Body) - Lead Hook (Head) (1 - 2 - 3 Body - 3 Head)",{"_uid":695,"answer":696,"question":697,"component":669},"92fd1031-3a24-4239-9490-6c456d711966","- From your boxing stance, throw your jab - cross (1 - 2) combo as fast as you possibly can while maintain good form and boxing technique for 1 minute\n- Keep your punches light--Don’t worry about power for this round -- focus on speed!","Speed Round: Jab - Cross (1 - 2)",{"_uid":699,"answer":700,"question":701,"component":669},"d48af0c2-daa6-4afa-8a38-9e89f61908b3","Wrap up your workout with a quick cool down you can do in less time than it takes to wrap a present:","Cool Down (2 minutes)",{"_uid":703,"answer":704,"question":705,"component":669},"bcf1c344-add8-4489-837a-3b1fa18e3df4","- Pull your right arm across your chest with your left arm\n- Hold your right arm for 15 seconds\n- Switch arms and hold for another 15 seconds","Shoulder Pull (30 seconds)",{"_uid":707,"answer":708,"question":709,"component":669},"8d23cffb-b1f6-4341-9c3c-0a2dd3040dcc","Use your heavy bag or a wall for this stretch.\n- Stand with the right side of your body directly along your bag or wall\n- Lift your right arm parallel and grab hold of the bag or wall\n- Still holding the bag or wall, lean away from the bag or wall until you feel a stretch along your right pectoral and bicep\n- Hold for 30 seconds and switch arms","Chest Pull (1 minute)",{"_uid":711,"answer":712,"question":713,"component":669},"2f5cf276-c772-4dd4-adb9-f970ba221bd1","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 30 seconds or as long as you’d like","Child's Pose (30 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":715,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":727,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":716,"component":39,"meta_info":724,"block_image":725,"cover_image":726,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":718,"component":118,"meta_info":719,"meta_title":7,"block_image":720,"cover_image":721,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":730,"created_at":731,"published_at":732,"updated_at":733,"id":734,"uuid":735,"content":736,"slug":746,"full_slug":747,"sort_by_date":48,"position":392,"tag_list":748,"is_startpage":9,"parent_id":749,"meta_data":48,"group_id":750,"first_published_at":751,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":737,"_uid":738,"name":730,"photo":739,"component":742,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":743,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":744,"social_link_instagram":745,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":740,"alt":730,"name":730,"focus":48,"title":730,"filename":741,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":754,"content":755},"doc",[756,772,792,798,818,830,834,838,854,859,863,874,887,913,922,932,957,966,976,996,1004,1044,1051,1065,1069,1073,1076,1080,1100,1104,1108,1134,1138,1176],{"type":757,"content":758},"paragraph",[759,762,770],{"text":760,"type":761},"The holidays are a time of nonstop fun, family, and food! But all that hustle and bustle can throw us off of our normal routines, and it’s easy for us to forget or put off our workouts. Skipping a few days won’t nullify all of your hard work and progress with your boxing training, but sneaking in even the shortest ","text",{"text":763,"type":761,"marks":764},"full-body workouts",[765],{"type":766,"attrs":767},"link",{"href":768,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-mma-hiit-workout-no-equipment/","_blank",{"text":771,"type":761}," will help your body stay strong and feel energized during busy times.",{"type":757,"content":773},[774,776,782,784,790],{"text":775,"type":761},"When you’re short on time, maximize your workouts with ",{"text":777,"type":761,"marks":778},"high-intensity interval training (HIIT)",[779],{"type":766,"attrs":780},{"href":781,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":783,"type":761}," and minimal rest in between. Here’s a five-minute boxing workout you can fit into your bustling holiday schedule to keep your ",{"text":785,"type":761,"marks":786},"fitness goals",[787],{"type":766,"attrs":788},{"href":789,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-an-at-home-fitness-routine/",{"text":791,"type":761}," on track!",{"type":793,"attrs":794,"content":796},"heading",{"level":795},2,[797],{"text":673,"type":761},{"type":757,"content":799},[800,802,808,810,816],{"text":801,"type":761},"For this workout, you can use a ",{"text":803,"type":761,"marks":804},"heavy bag",[805],{"type":766,"attrs":806},{"href":807,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-a-boxing-bag-a-beginner-s-guide/",{"text":809,"type":761}," or ",{"text":811,"type":761,"marks":812},"free-standing punching bag",[813],{"type":766,"attrs":814},{"href":815,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag/",{"text":817,"type":761},".",{"type":757,"content":819},[820,822,828],{"text":821,"type":761},"If you don’t have a punching bag, you can do a no-equipment option by ",{"text":823,"type":761,"marks":824},"shadowboxing",[825],{"type":766,"attrs":826},{"href":827,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":829,"type":761}," in the air in front of you. And since this 5-minute workout is all about breaking a sweat in record time, if you’re not working out on a punching bag, feel free to forego hand wraps and boxing gloves.",{"type":793,"attrs":831,"content":832},{"level":795},[833],{"text":677,"type":761},{"type":757,"content":835},[836],{"text":837,"type":761},"Time is precious during the holidays, so we want to keep it short, but warming up your muscles before a workout is vital for your recovery and performance. For 2 minutes, start with either of these:",{"type":839,"content":840},"bullet_list",[841,848],{"type":842,"content":843},"list_item",[844],{"type":757,"content":845},[846],{"text":847,"type":761},"Running laps around your house",{"type":842,"content":849},[850],{"type":757,"content":851},[852],{"text":853,"type":761},"Jogging in place",{"type":793,"attrs":855,"content":856},{"level":795},[857],{"text":858,"type":761},"HIIT Workout (5 minutes)",{"type":757,"content":860},[861],{"text":862,"type":761},"Repeat the following boxing punch combinations nonstop for one minute each:",{"type":793,"attrs":864,"content":866},{"level":865},3,[867,869,871,873],{"text":868,"type":761},"Jab - Cross ",{"type":870},"hard_break",{"text":872,"type":761},"(1 - 2)",{"type":870},{"type":875,"attrs":876},"blok",{"id":877,"body":878},"502b23c9-f879-4186-a167-982ab941171f",[879],{"_uid":880,"image":881,"component":885,"copyright_details":886},"i-8889cbe8-0a84-41bd-9cc3-eb5084f7e0a3",{"id":882,"alt":883,"name":7,"focus":48,"title":883,"filename":884,"copyright":7,"fieldtype":50},3518466,"Boxing Jab Punch On a Punching Bag","https://a.storyblok.com/f/115220/700x1100/11aef06319/jab_punch.png","content_image",[],{"type":839,"content":888},[889,895,901,907],{"type":842,"content":890},[891],{"type":757,"content":892},[893],{"text":894,"type":761},"Start in your boxing stance, kicking-distance away from the heavy bag",{"type":842,"content":896},[897],{"type":757,"content":898},[899],{"text":900,"type":761},"Step your lead foot forward, bend your lead knee, and extend your jab",{"type":842,"content":902},[903],{"type":757,"content":904},[905],{"text":906,"type":761},"After your jab, pull your lead hand back to guard and extend your cross ",{"type":842,"content":908},[909],{"type":757,"content":910},[911],{"text":912,"type":761},"Repeat this jab - cross (1 - 2) combination as fast as possible while maintaining good boxing technique for 1 minute",{"type":793,"attrs":914,"content":915},{"level":865},[916,918,919,921],{"text":917,"type":761},"Jab - Cross - Lead Hook ",{"type":870},{"text":920,"type":761},"(1 - 2 - 3)",{"type":870},{"type":875,"attrs":923},{"id":877,"body":924},[925],{"_uid":926,"image":927,"component":885,"copyright_details":931},"i-246e0321-4d8d-4783-81ef-87607acc6dfa",{"id":928,"alt":929,"name":7,"focus":48,"title":929,"filename":930,"copyright":7,"fieldtype":50},3518469,"Boxing Cross Punch On a Punching Bag","https://a.storyblok.com/f/115220/700x1100/0ba739e5bb/cross_punch.png",[],{"type":839,"content":933},[934,939,945,951],{"type":842,"content":935},[936],{"type":757,"content":937},[938],{"text":894,"type":761},{"type":842,"content":940},[941],{"type":757,"content":942},[943],{"text":944,"type":761},"Take an anchor-step forward, and throw your jab - cross (1 - 2) combo",{"type":842,"content":946},[947],{"type":757,"content":948},[949],{"text":950,"type":761},"As you retract your cross, throw your lead hand in a hook motion to hit the side of the bag at head-level",{"type":842,"content":952},[953],{"type":757,"content":954},[955],{"text":956,"type":761},"Repeat your jab - cross - lead hook (1 - 2 - 3) combo as fast as possible while maintaining good boxing technique for 1 minute",{"type":793,"attrs":958,"content":959},{"level":865},[960,962,963,965],{"text":961,"type":761},"Jab - Cross - Lead Hook - Cross ",{"type":870},{"text":964,"type":761},"(1 - 2 - 3 - 2)",{"type":870},{"type":875,"attrs":967},{"id":877,"body":968},[969],{"_uid":970,"image":971,"component":885,"copyright_details":975},"i-dbcec8c9-04a8-4b79-90f9-413cc6872c5f",{"id":972,"alt":973,"name":7,"focus":48,"title":973,"filename":974,"copyright":7,"fieldtype":50},3518470,"Boxing Lead Hook Punch On a Punching Bag","https://a.storyblok.com/f/115220/700x1100/8af3cbc598/lead_hook_punch.png",[],{"type":839,"content":977},[978,984,990],{"type":842,"content":979},[980],{"type":757,"content":981},[982],{"text":983,"type":761},"Throw your jab - cross - lead hook (1 - 2 - 3) combo and add one more cross",{"type":842,"content":985},[986],{"type":757,"content":987},[988],{"text":989,"type":761},"Be sure to bring your lead hand, the one you just threw your hook with, back to protect your face as you throw your second cross",{"type":842,"content":991},[992],{"type":757,"content":993},[994],{"text":995,"type":761},"Repeat the 1 - 2 - 3 - 2 combo for 1 minute",{"type":793,"attrs":997,"content":998},{"level":865},[999,1001,1002],{"text":1000,"type":761},"Jab - Cross - Lead Hook (Body) - Lead Hook (Head) ",{"type":870},{"text":1003,"type":761},"(1 - 2 - 3 Body - 3 Head)",{"type":839,"content":1005},[1006,1012,1018,1032,1038],{"type":842,"content":1007},[1008],{"type":757,"content":1009},[1010],{"text":1011,"type":761},"From your boxing stance, throw your jab - cross (1 - 2) combo",{"type":842,"content":1013},[1014],{"type":757,"content":1015},[1016],{"text":1017,"type":761},"Change levels by bending your lead leg and dropping your weight",{"type":842,"content":1019},[1020,1024],{"type":757,"content":1021},[1022],{"text":1023,"type":761},"Throw a lead hook to the body -- picture the spot directly beneath your opponent’s ribs",{"type":839,"content":1025},[1026],{"type":842,"content":1027},[1028],{"type":757,"content":1029},[1030],{"text":1031,"type":761},"As you rechamber your punch, straighten your knee to return to normal fight stance",{"type":842,"content":1033},[1034],{"type":757,"content":1035},[1036],{"text":1037,"type":761},"Rip a second lead hook to the head",{"type":842,"content":1039},[1040],{"type":757,"content":1041},[1042],{"text":1043,"type":761},"Repeat the combo for a full minute",{"type":793,"attrs":1045,"content":1046},{"level":865},[1047,1049,1050],{"text":1048,"type":761},"Speed Round: Jab - Cross ",{"type":870},{"text":872,"type":761},{"type":839,"content":1052},[1053,1059],{"type":842,"content":1054},[1055],{"type":757,"content":1056},[1057],{"text":1058,"type":761},"From your boxing stance, throw your jab - cross (1 - 2) combo as fast as you possibly can while maintain good form and boxing technique for 1 minute",{"type":842,"content":1060},[1061],{"type":757,"content":1062},[1063],{"text":1064,"type":761},"Keep your punches light--Don’t worry about power for this round -- focus on speed!",{"type":757,"content":1066},[1067],{"text":1068,"type":761},"Do your best to complete this 5-minute routine without rest in between the rounds. If you have extra time, repeat the routine two or three times with one set of 10 deep squats in between.",{"type":793,"attrs":1070,"content":1071},{"level":795},[1072],{"text":701,"type":761},{"type":757,"content":1074},[1075],{"text":700,"type":761},{"type":793,"attrs":1077,"content":1078},{"level":865},[1079],{"text":705,"type":761},{"type":839,"content":1081},[1082,1088,1094],{"type":842,"content":1083},[1084],{"type":757,"content":1085},[1086],{"text":1087,"type":761},"Pull your right arm across your chest with your left arm",{"type":842,"content":1089},[1090],{"type":757,"content":1091},[1092],{"text":1093,"type":761},"Hold your right arm for 15 seconds",{"type":842,"content":1095},[1096],{"type":757,"content":1097},[1098],{"text":1099,"type":761},"Switch arms and hold for another 15 seconds",{"type":793,"attrs":1101,"content":1102},{"level":865},[1103],{"text":709,"type":761},{"type":757,"content":1105},[1106],{"text":1107,"type":761},"Use your heavy bag or a wall for this stretch.",{"type":839,"content":1109},[1110,1116,1122,1128],{"type":842,"content":1111},[1112],{"type":757,"content":1113},[1114],{"text":1115,"type":761},"Stand with the right side of your body directly along your bag or wall",{"type":842,"content":1117},[1118],{"type":757,"content":1119},[1120],{"text":1121,"type":761},"Lift your right arm parallel and grab hold of the bag or wall",{"type":842,"content":1123},[1124],{"type":757,"content":1125},[1126],{"text":1127,"type":761},"Still holding the bag or wall, lean away from the bag or wall until you feel a stretch along your right pectoral and bicep",{"type":842,"content":1129},[1130],{"type":757,"content":1131},[1132],{"text":1133,"type":761},"Hold for 30 seconds and switch arms",{"type":793,"attrs":1135,"content":1136},{"level":865},[1137],{"text":713,"type":761},{"type":839,"content":1139},[1140,1146,1152,1158,1164,1170],{"type":842,"content":1141},[1142],{"type":757,"content":1143},[1144],{"text":1145,"type":761},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":842,"content":1147},[1148],{"type":757,"content":1149},[1150],{"text":1151,"type":761},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":842,"content":1153},[1154],{"type":757,"content":1155},[1156],{"text":1157,"type":761},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":842,"content":1159},[1160],{"type":757,"content":1161},[1162],{"text":1163,"type":761},"Drop your hips back toward your heels",{"type":842,"content":1165},[1166],{"type":757,"content":1167},[1168],{"text":1169,"type":761},"Close your eyes and continue to inhale and exhale deeply",{"type":842,"content":1171},[1172],{"type":757,"content":1173},[1174],{"text":1175,"type":761},"Hold this pose for 30 seconds or as long as you’d like",{"type":757,"content":1177},[1178,1180,1186,1188,1194,1196,1202],{"text":1179,"type":761},"Five minutes of work and nine minutes total...that’s all it took to get in a fantastic workout during the chaos of the holidays. Try to fit this workout in once a day until you can resume your usual fitness training schedule. For more ",{"text":1181,"type":761,"marks":1182},"FightCamp",[1183],{"type":766,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1187,"type":761}," boxing workouts, follow our ",{"text":1189,"type":761,"marks":1190},"YouTube Channel",[1191],{"type":766,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://bit.ly/3oYefXf",{"text":1195,"type":761}," or visit our ",{"text":1197,"type":761,"marks":1198},"Blog",[1199],{"type":766,"attrs":1200},{"href":1201,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/",{"text":817,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1205,"component":118,"meta_info":1206,"meta_title":7,"block_image":1207,"cover_image":1208,"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},[],[],"2021-12-20 00:00","article",{"_uid":1214,"title":1215,"plugin":43,"description":1216},"af6d61e2-7d34-40be-96d3-d58b74d2746c","Break a Sweat In Record Time | 5-Minute HIIT Boxing Workout","Beat the stress of the holiday season with this 5-minute HIIT punching bag boxing workout you can do anywhere. Plus, burn tons of calories while you’re at it!",{"id":1218,"alt":657,"name":7,"focus":48,"title":657,"filename":1219,"copyright":7,"fieldtype":50},3518474,"https://a.storyblok.com/f/115220/2400x990/76fb1fb524/5-minute-punching-bag-hiit-workout-for-the-holidays.png",[],"5-minute-punching-bag-hiit-workout-for-the-holidays","blogs/5-minute-punching-bag-hiit-workout-for-the-holidays",-2930,[1225],"featured",60887917,"faf27852-8a18-4dc3-8110-df8947222e69","2021-12-20T01:25:00.000Z","training/5-minute-punching-bag-hiit-workout-for-the-holidays",[],["Reactive",1232],[1233,1652,1974,2205,2402,2689],{"name":1234,"created_at":1235,"published_at":1236,"updated_at":1237,"id":1238,"uuid":1239,"content":1240,"slug":1645,"full_slug":1646,"sort_by_date":48,"position":1647,"tag_list":1648,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":1649,"first_published_at":1236,"release_id":48,"lang":60,"path":1650,"alternates":1651,"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":1241,"faqs":1242,"title":1234,"topic":1251,"author":1266,"content":1267,"category":1626,"schedule":1634,"component":1212,"meta_info":1635,"cover_image":1639,"description":1643,"contributors":1644},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1243,1247],{"_uid":1244,"answer":1245,"question":1246,"component":669},"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":1248,"answer":1249,"question":1250,"component":669},"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":1252,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1264,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1265,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1253,"component":39,"meta_info":1261,"block_image":1262,"cover_image":1263,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1254,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1259,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1260,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1255,"component":118,"meta_info":1256,"meta_title":7,"block_image":1257,"cover_image":1258,"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":754,"content":1268},[1269,1274,1289,1303,1308,1312,1317,1321,1359,1363,1368,1372,1376,1381,1385,1390,1404,1408,1428,1433,1437,1441,1499,1504,1508,1512,1538,1551,1556,1560,1564,1591,1595,1600,1604,1609,1622],{"type":793,"attrs":1270,"content":1271},{"level":795},[1272],{"text":1273,"type":761},"How to Stay Motivated to Work Out",{"type":757,"content":1275},[1276,1278,1287],{"text":1277,"type":761},"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":1279,"type":761,"marks":1280},"New Year’s Resolutions",[1281,1285],{"type":766,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"custom":1284,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1286},"underline",{"text":1288,"type":761},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":757,"content":1290},[1291,1293,1301],{"text":1292,"type":761},"But what happens if you're looking for motivation to work out in the ",{"text":1294,"type":761,"marks":1295},"middle of summer",[1296,1300],{"type":766,"attrs":1297},{"href":1298,"uuid":48,"anchor":48,"custom":1299,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1286},{"text":1302,"type":761}," 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":793,"attrs":1304,"content":1305},{"level":795},[1306],{"text":1307,"type":761},"Motivation vs. Determination",{"type":757,"content":1309},[1310],{"text":1311,"type":761},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":793,"attrs":1313,"content":1314},{"level":865},[1315],{"text":1316,"type":761},"Motivation",{"type":757,"content":1318},[1319],{"text":1320,"type":761},"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":839,"content":1322},[1323,1329,1335,1341,1347,1353],{"type":842,"content":1324},[1325],{"type":757,"content":1326},[1327],{"text":1328,"type":761},"Movies",{"type":842,"content":1330},[1331],{"type":757,"content":1332},[1333],{"text":1334,"type":761},"Books",{"type":842,"content":1336},[1337],{"type":757,"content":1338},[1339],{"text":1340,"type":761},"Quotes",{"type":842,"content":1342},[1343],{"type":757,"content":1344},[1345],{"text":1346,"type":761},"Speeches",{"type":842,"content":1348},[1349],{"type":757,"content":1350},[1351],{"text":1352,"type":761},"Social media posts",{"type":842,"content":1354},[1355],{"type":757,"content":1356},[1357],{"text":1358,"type":761},"Success stories",{"type":757,"content":1360},[1361],{"text":1362,"type":761},"These are things that essentially make you want to start something, like a workout.",{"type":793,"attrs":1364,"content":1365},{"level":865},[1366],{"text":1367,"type":761},"Determination",{"type":757,"content":1369},[1370],{"text":1371,"type":761},"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":757,"content":1373},[1374],{"text":1375,"type":761},"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":793,"attrs":1377,"content":1378},{"level":795},[1379],{"text":1380,"type":761},"Finding That Drive",{"type":757,"content":1382},[1383],{"text":1384,"type":761},"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":793,"attrs":1386,"content":1387},{"level":865},[1388],{"text":1389,"type":761},"Working Out at Home",{"type":757,"content":1391},[1392,1394,1402],{"text":1393,"type":761},"The wonderful thing about ",{"text":1395,"type":761,"marks":1396},"working out from home",[1397,1401],{"type":766,"attrs":1398},{"href":1399,"uuid":48,"anchor":48,"custom":1400,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1286},{"text":1403,"type":761}," 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":757,"content":1405},[1406],{"text":1407,"type":761},"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":839,"content":1409},[1410,1416,1422],{"type":842,"content":1411},[1412],{"type":757,"content":1413},[1414],{"text":1415,"type":761},"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":842,"content":1417},[1418],{"type":757,"content":1419},[1420],{"text":1421,"type":761},"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":842,"content":1423},[1424],{"type":757,"content":1425},[1426],{"text":1427,"type":761},"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":793,"attrs":1429,"content":1430},{"level":865},[1431],{"text":1432,"type":761},"Staying Committed to Exercising Daily",{"type":757,"content":1434},[1435],{"text":1436,"type":761},"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":757,"content":1438},[1439],{"text":1440,"type":761},"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":839,"content":1442},[1443,1449,1455,1461,1473,1487],{"type":842,"content":1444},[1445],{"type":757,"content":1446},[1447],{"text":1448,"type":761},"Outdoor walks/hikes in nature",{"type":842,"content":1450},[1451],{"type":757,"content":1452},[1453],{"text":1454,"type":761},"Easy pace swims",{"type":842,"content":1456},[1457],{"type":757,"content":1458},[1459],{"text":1460,"type":761},"Sauna sessions",{"type":842,"content":1462},[1463],{"type":757,"content":1464},[1465],{"text":1466,"type":761,"marks":1467},"Low-intensity yoga",[1468,1472],{"type":766,"attrs":1469},{"href":1470,"uuid":48,"anchor":48,"custom":1471,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1286},{"type":842,"content":1474},[1475],{"type":757,"content":1476},[1477,1485],{"text":1478,"type":761,"marks":1479},"Mobility work",[1480,1484],{"type":766,"attrs":1481},{"href":1482,"uuid":48,"anchor":48,"custom":1483,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1286},{"text":1486,"type":761}," ",{"type":842,"content":1488},[1489],{"type":757,"content":1490},[1491],{"text":1492,"type":761,"marks":1493},"Stretching",[1494,1498],{"type":766,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1286},{"type":793,"attrs":1500,"content":1501},{"level":865},[1502],{"text":1503,"type":761},"Morning Workouts Before Starting the Day",{"type":757,"content":1505},[1506],{"text":1507,"type":761},"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":757,"content":1509},[1510],{"text":1511,"type":761},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":839,"content":1513},[1514,1520,1526,1532],{"type":842,"content":1515},[1516],{"type":757,"content":1517},[1518],{"text":1519,"type":761},"Turning off electronics the last hour",{"type":842,"content":1521},[1522],{"type":757,"content":1523},[1524],{"text":1525,"type":761},"Sleeping in a blacked-out environment",{"type":842,"content":1527},[1528],{"type":757,"content":1529},[1530],{"text":1531,"type":761},"Getting to bed at the same time each night",{"type":842,"content":1533},[1534],{"type":757,"content":1535},[1536],{"text":1537,"type":761},"Set out your workout clothes the night before",{"type":757,"content":1539},[1540,1542,1550],{"text":1541,"type":761},"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":1543,"type":761,"marks":1544},"H.I.I.T. session",[1545,1549],{"type":766,"attrs":1546},{"href":1547,"uuid":48,"anchor":48,"custom":1548,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1286},{"text":817,"type":761},{"type":793,"attrs":1552,"content":1553},{"level":865},[1554],{"text":1555,"type":761},"End-of-Day Workouts",{"type":757,"content":1557},[1558],{"text":1559,"type":761},"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":757,"content":1561},[1562],{"text":1563,"type":761},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":839,"content":1565},[1566,1579,1585],{"type":842,"content":1567},[1568],{"type":757,"content":1569},[1570,1572,1577],{"text":1571,"type":761},"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":1573,"type":761,"marks":1574},"“why” ",[1575],{"type":1576},"italic",{"text":1578,"type":761},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":842,"content":1580},[1581],{"type":757,"content":1582},[1583],{"text":1584,"type":761},"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":842,"content":1586},[1587],{"type":757,"content":1588},[1589],{"text":1590,"type":761},"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":757,"content":1592},[1593],{"text":1594,"type":761},"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":793,"attrs":1596,"content":1597},{"level":795},[1598],{"text":1599,"type":761},"Plan Then Execute",{"type":757,"content":1601},[1602],{"text":1603,"type":761},"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":793,"attrs":1605,"content":1606},{"level":795},[1607],{"text":1608,"type":761},"Train Like a Fighter",{"type":757,"content":1610},[1611,1613,1620],{"text":1612,"type":761},"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":1181,"type":761,"marks":1614},[1615,1619],{"type":766,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"custom":1618,"target":769,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1286},{"text":1621,"type":761}," 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":757,"content":1623},[1624],{"text":1625,"type":761},"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":1627,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1632,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1633,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1628,"component":118,"meta_info":1629,"meta_title":7,"block_image":1630,"cover_image":1631,"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":1636,"title":1637,"plugin":43,"description":1638},"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":1640,"alt":1641,"name":7,"focus":7,"title":1641,"filename":1642,"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,[1225],"27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":1653,"created_at":1654,"published_at":1655,"updated_at":1656,"id":1657,"uuid":1658,"content":1659,"slug":1968,"full_slug":1969,"sort_by_date":48,"position":1970,"tag_list":1971,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":1972,"first_published_at":1655,"release_id":48,"lang":60,"path":1650,"alternates":1973,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1660,"faqs":1661,"title":1653,"topic":1694,"author":1709,"content":1710,"category":1950,"schedule":1958,"component":1212,"meta_info":1959,"cover_image":1963,"description":1962,"contributors":1967},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1662,1666,1670,1674,1678,1682,1686,1690],{"_uid":1663,"answer":1664,"question":1665,"component":669},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1667,"answer":1668,"question":1669,"component":669},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1671,"answer":1672,"question":1673,"component":669},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1675,"answer":1676,"question":1677,"component":669},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1679,"answer":1680,"question":1681,"component":669},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1683,"answer":1684,"question":1685,"component":669},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1687,"answer":1688,"question":1689,"component":669},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1691,"answer":1692,"question":1693,"component":669},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1695,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1707,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1696,"component":39,"meta_info":1704,"block_image":1705,"cover_image":1706,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1697,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1702,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1698,"component":118,"meta_info":1699,"meta_title":7,"block_image":1700,"cover_image":1701,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":754,"content":1711},[1712,1732,1736,1740,1745,1749,1762,1781,1785,1795,1798,1803,1814,1834,1839,1849,1877,1882,1892,1904,1909,1935,1939,1947],{"type":757,"content":1713},[1714,1716,1722,1724,1730],{"text":1715,"type":761},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1717,"type":761,"marks":1718},"over two hours each day",[1719],{"type":766,"attrs":1720},{"href":1721,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1723,"type":761}," on social media. The ",{"text":1725,"type":761,"marks":1726},"CDC",[1727],{"type":766,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1731,"type":761}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":757,"content":1733},[1734],{"text":1735,"type":761},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":757,"content":1737},[1738],{"text":1739,"type":761},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":793,"attrs":1741,"content":1742},{"level":795},[1743],{"text":1744,"type":761},"Benefits of a 30-Minute Boxing Workout",{"type":793,"attrs":1746,"content":1747},{"level":865},[1748],{"text":1673,"type":761},{"type":875,"attrs":1750},{"id":1751,"body":1752},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1753],{"url":1754,"_uid":1756,"image":1757,"component":885,"copyright_details":1761},{"id":7,"url":7,"linktype":1755,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1758,"alt":1759,"name":7,"focus":48,"title":1759,"filename":1760,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":757,"content":1763},[1764,1766,1771,1773,1779],{"text":1765,"type":761},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":803,"type":761,"marks":1767},[1768],{"type":766,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1772,"type":761},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1774,"type":761,"marks":1775},"fantastic shape",[1776],{"type":766,"attrs":1777},{"href":1778,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1780,"type":761},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":793,"attrs":1782,"content":1783},{"level":865},[1784],{"text":1677,"type":761},{"type":875,"attrs":1786},{"id":1751,"body":1787},[1788],{"url":1789,"_uid":1790,"image":1791,"component":885,"copyright_details":1794},{"id":7,"url":7,"linktype":1755,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1792,"alt":1759,"name":7,"focus":48,"title":1759,"filename":1793,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":757,"content":1796},[1797],{"text":1676,"type":761},{"type":793,"attrs":1799,"content":1800},{"level":865},[1801],{"text":1802,"type":761},"Stress Relief",{"type":875,"attrs":1804},{"id":1751,"body":1805},[1806],{"url":1807,"_uid":1808,"image":1809,"component":885,"copyright_details":1813},{"id":7,"url":7,"linktype":1755,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1810,"alt":1811,"name":7,"focus":48,"title":1811,"filename":1812,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":757,"content":1815},[1816,1818,1824,1826,1832],{"text":1817,"type":761},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1819,"type":761,"marks":1820},"unleashing that stress",[1821],{"type":766,"attrs":1822},{"href":1823,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1825,"type":761}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. 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Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":793,"attrs":1905,"content":1906},{"level":795},[1907],{"text":1908,"type":761},"30-Minute Throwdown",{"type":757,"content":1910},[1911,1913,1919,1921,1926,1928,1933],{"text":1912,"type":761},"You can start getting all the benefits of ",{"text":1914,"type":761,"marks":1915},"boxing at home",[1916],{"type":766,"attrs":1917},{"href":1918,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1920,"type":761}," with no equipment at all. ",{"text":1922,"type":761,"marks":1923},"Shadowboxing",[1924],{"type":766,"attrs":1925},{"href":827,"uuid":48,"anchor":48,"target":769,"linktype":13},{"text":1927,"type":761}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":803,"type":761,"marks":1929},[1930],{"type":766,"attrs":1931},{"href":1932,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1934,"type":761}," to your home gym can be life-changing.",{"type":793,"attrs":1936,"content":1937},{"level":795},[1938],{"text":1608,"type":761},{"type":757,"content":1940},[1941,1942,1946],{"text":1612,"type":761},{"text":1181,"type":761,"marks":1943},[1944],{"type":766,"attrs":1945},{"href":1617,"uuid":48,"anchor":48,"target":769,"linktype":13},{"text":1621,"type":761},{"type":757,"content":1948},[1949],{"text":1625,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1951,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1952,"component":118,"meta_info":1953,"meta_title":7,"block_image":1954,"cover_image":1955,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1960,"title":1961,"plugin":43,"description":1962},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1964,"alt":1965,"name":7,"focus":48,"title":1965,"filename":1966,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1225],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1975,"created_at":1976,"published_at":1977,"updated_at":1978,"id":1979,"uuid":1980,"content":1981,"slug":2198,"full_slug":2199,"sort_by_date":48,"position":2200,"tag_list":2201,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2202,"first_published_at":2203,"release_id":48,"lang":60,"path":1650,"alternates":2204,"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":1982,"faqs":1983,"title":1975,"topic":2004,"author":735,"content":2019,"category":2180,"schedule":2188,"component":1212,"meta_info":2189,"cover_image":2193,"description":2192,"contributors":2197},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1984,1988,1992,1996,2000],{"_uid":1985,"answer":1986,"question":1987,"component":669},"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":1989,"answer":1990,"question":1991,"component":669},"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":1993,"answer":1994,"question":1995,"component":669},"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":1997,"answer":1998,"question":1999,"component":669},"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":2001,"answer":2002,"question":2003,"component":669},"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":2005,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2017,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2018,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2006,"component":39,"meta_info":2014,"block_image":2015,"cover_image":2016,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2007,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2012,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2008,"component":118,"meta_info":2009,"meta_title":7,"block_image":2010,"cover_image":2011,"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":754,"content":2020},[2021,2025,2029,2033,2046,2050,2054,2059,2071,2084,2089,2100,2104,2126,2131,2142,2154,2159,2163,2167,2176],{"type":757,"content":2022},[2023],{"text":2024,"type":761},"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":757,"content":2026},[2027],{"text":2028,"type":761},"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":793,"attrs":2030,"content":2031},{"level":795},[2032],{"text":1987,"type":761},{"type":757,"content":2034},[2035,2037,2044],{"text":2036,"type":761},"According to the ",{"text":2038,"type":761,"marks":2039},"Mayo Clinic",[2040],{"type":766,"attrs":2041},{"href":2042,"uuid":48,"anchor":48,"custom":2043,"target":769,"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":2045,"type":761},", 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":757,"content":2047},[2048],{"text":2049,"type":761},"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":757,"content":2051},[2052],{"text":2053,"type":761},"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. 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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":757,"content":2105},[2106,2108,2115,2117,2124],{"text":2107,"type":761},"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":2109,"type":761,"marks":2110},"all-level lower body workout",[2111],{"type":766,"attrs":2112},{"href":2113,"uuid":48,"anchor":48,"custom":2114,"target":769,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2116,"type":761}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2118,"type":761,"marks":2119},"upper body workout",[2120],{"type":766,"attrs":2121},{"href":2122,"uuid":48,"anchor":48,"custom":2123,"target":769,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2125,"type":761}," led by Flo Master.",{"type":793,"attrs":2127,"content":2128},{"level":795},[2129],{"text":2130,"type":761},"Boxing Can Be Low-Impact",{"type":875,"attrs":2132},{"id":2061,"body":2133},[2134],{"url":2135,"_uid":2136,"image":2137,"component":885,"copyright_details":2141},{"id":7,"url":7,"linktype":1755,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2138,"alt":2139,"name":7,"focus":48,"title":2139,"filename":2140,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":757,"content":2143},[2144,2146,2152],{"text":2145,"type":761},"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":823,"type":761,"marks":2147},[2148],{"type":766,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"custom":2151,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2153,"type":761}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":793,"attrs":2155,"content":2156},{"level":795},[2157],{"text":2158,"type":761},"Kick Boring Cardio To The Curb",{"type":757,"content":2160},[2161],{"text":2162,"type":761},"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":793,"attrs":2164,"content":2165},{"level":795},[2166],{"text":1608,"type":761},{"type":757,"content":2168},[2169,2170,2175],{"text":1612,"type":761},{"text":1181,"type":761,"marks":2171},[2172],{"type":766,"attrs":2173},{"href":1617,"uuid":48,"anchor":48,"custom":2174,"target":769,"linktype":13},{},{"text":1621,"type":761},{"type":757,"content":2177},[2178],{"text":2179,"type":761},"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":2181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2182,"component":118,"meta_info":2183,"meta_title":7,"block_image":2184,"cover_image":2185,"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":2190,"title":2191,"plugin":43,"description":2192},"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":2194,"alt":2195,"name":7,"focus":48,"title":2195,"filename":2196,"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,[1225],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2206,"created_at":2207,"published_at":2208,"updated_at":2209,"id":2210,"uuid":2211,"content":2212,"slug":2396,"full_slug":2397,"sort_by_date":48,"position":2398,"tag_list":2399,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2400,"first_published_at":2208,"release_id":48,"lang":60,"path":1650,"alternates":2401,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2213,"faqs":2214,"title":2206,"topic":2219,"author":2234,"content":2235,"category":2377,"schedule":2385,"component":1212,"meta_info":2386,"cover_image":2390,"description":2394,"contributors":2395},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2215],{"_uid":2216,"answer":2217,"question":2218,"component":669},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2220,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2232,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2233,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2221,"component":39,"meta_info":2229,"block_image":2230,"cover_image":2231,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2222,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2227,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2228,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2223,"component":118,"meta_info":2224,"meta_title":7,"block_image":2225,"cover_image":2226,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":754,"content":2236},[2237,2241,2246,2251,2275,2280,2303,2308,2322,2327,2341,2346,2350,2355,2359,2363,2374],{"type":757,"content":2238},[2239],{"text":2240,"type":761},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":793,"attrs":2242,"content":2243},{"level":795},[2244],{"text":2245,"type":761},"5 Ways to Shake Up Your Cardio",{"type":793,"attrs":2247,"content":2248},{"level":865},[2249],{"text":2250,"type":761},"Swimming",{"type":757,"content":2252},[2253,2255,2263,2265,2273],{"text":2254,"type":761},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2256,"type":761,"marks":2257},"Flo Master’s",[2258,2262],{"type":766,"attrs":2259},{"href":2260,"uuid":48,"anchor":48,"custom":2261,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1286},{"text":2264,"type":761}," favorite forms of ",{"text":2266,"type":761,"marks":2267},"active recovery",[2268,2272],{"type":766,"attrs":2269},{"href":2270,"uuid":48,"anchor":48,"custom":2271,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1286},{"text":2274,"type":761}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":793,"attrs":2276,"content":2277},{"level":865},[2278],{"text":2279,"type":761},"Tabata Bag Drills",{"type":757,"content":2281},[2282,2284,2292,2294,2301],{"text":2283,"type":761},"One great way to get your anaerobic endurance up is with ",{"text":2285,"type":761,"marks":2286},"Tabata",[2287,2291],{"type":766,"attrs":2288},{"href":2289,"uuid":48,"anchor":48,"custom":2290,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1286},{"text":2293,"type":761}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2295,"type":761,"marks":2296},"FightCamp App",[2297,2300],{"type":766,"attrs":2298},{"href":1185,"uuid":48,"anchor":48,"custom":2299,"target":769,"linktype":13},{},{"type":1286},{"text":2302,"type":761}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":793,"attrs":2304,"content":2305},{"level":865},[2306],{"text":2307,"type":761},"Footwork Heavy Sports",{"type":757,"content":2309},[2310,2312,2320],{"text":2311,"type":761},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2313,"type":761,"marks":2314},"dancing",[2315,2319],{"type":766,"attrs":2316},{"href":2317,"uuid":48,"anchor":48,"custom":2318,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1286},{"text":2321,"type":761}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":793,"attrs":2323,"content":2324},{"level":865},[2325],{"text":2326,"type":761},"Hiking",{"type":757,"content":2328},[2329,2331,2339],{"text":2330,"type":761},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2332,"type":761,"marks":2333},"healthy snacks",[2334,2338],{"type":766,"attrs":2335},{"href":2336,"uuid":48,"anchor":48,"custom":2337,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1286},{"text":2340,"type":761},"! ",{"type":793,"attrs":2342,"content":2343},{"level":865},[2344],{"text":2345,"type":761},"Shadowboxing Punchouts",{"type":757,"content":2347},[2348],{"text":2349,"type":761},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":793,"attrs":2351,"content":2352},{"level":795},[2353],{"text":2354,"type":761},"Shaking Up Your Cardio",{"type":757,"content":2356},[2357],{"text":2358,"type":761},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":793,"attrs":2360,"content":2361},{"level":795},[2362],{"text":1608,"type":761},{"type":757,"content":2364},[2365,2366,2372],{"text":1612,"type":761},{"text":1181,"type":761,"marks":2367},[2368,2371],{"type":766,"attrs":2369},{"href":1617,"uuid":48,"anchor":48,"custom":2370,"target":769,"linktype":13},{},{"type":1286},{"text":2373,"type":761}," 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":757,"content":2375},[2376],{"text":1625,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2378,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2383,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2379,"component":118,"meta_info":2380,"meta_title":7,"block_image":2381,"cover_image":2382,"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},[],[],"2023-01-23 00:00",{"_uid":2387,"title":2388,"plugin":43,"description":2389},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2391,"alt":2392,"name":7,"focus":7,"title":2392,"filename":2393,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1225],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2403,"created_at":2404,"published_at":2405,"updated_at":2406,"id":2407,"uuid":2408,"content":2409,"slug":2682,"full_slug":2683,"sort_by_date":48,"position":2684,"tag_list":2685,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2686,"first_published_at":2687,"release_id":48,"lang":60,"path":1650,"alternates":2688,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2410,"faqs":2411,"title":2424,"topic":2425,"author":2234,"content":2440,"category":2663,"schedule":2671,"component":1212,"meta_info":2672,"cover_image":2676,"description":2680,"contributors":2681},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2412,2416,2420],{"_uid":2413,"answer":2414,"question":2415,"component":669},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2417,"answer":2418,"question":2419,"component":669},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2421,"answer":2422,"question":2423,"component":669},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2426,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2438,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2439,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2427,"component":39,"meta_info":2435,"block_image":2436,"cover_image":2437,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2429,"component":118,"meta_info":2430,"meta_title":7,"block_image":2431,"cover_image":2432,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":2441},[2442,2446,2451,2463,2477,2482,2502,2506,2511,2528,2532,2552,2556,2561,2576,2580,2585,2609,2614,2628,2632,2646,2650,2660],{"type":757,"content":2443},[2444],{"text":2445,"type":761},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":793,"attrs":2447,"content":2448},{"level":795},[2449],{"text":2450,"type":761},"Floyd “Money” Mayweather Jr.",{"type":875,"attrs":2452},{"id":2453,"body":2454},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2455],{"url":2456,"_uid":2457,"image":2458,"component":885,"copyright_details":2462},{"id":7,"url":7,"linktype":1755,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2459,"alt":2460,"name":7,"focus":7,"title":2460,"filename":2461,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":757,"content":2464},[2465,2467,2475],{"text":2466,"type":761},"Regarded as the best technical boxer of this age, ",{"text":2468,"type":761,"marks":2469},"Floyd Mayweather Jr.",[2470,2474],{"type":766,"attrs":2471},{"href":2472,"uuid":48,"anchor":48,"custom":2473,"target":769,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1286},{"text":2476,"type":761}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":793,"attrs":2478,"content":2479},{"level":865},[2480],{"text":2481,"type":761},"The Philly Shell",{"type":839,"content":2483},[2484,2490,2496],{"type":842,"content":2485},[2486],{"type":757,"content":2487},[2488],{"text":2489,"type":761},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":842,"content":2491},[2492],{"type":757,"content":2493},[2494],{"text":2495,"type":761},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":842,"content":2497},[2498],{"type":757,"content":2499},[2500],{"text":2501,"type":761},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":757,"content":2503},[2504],{"text":2505,"type":761},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":793,"attrs":2507,"content":2508},{"level":795},[2509],{"text":2510,"type":761},"Pernell “Sweet Pea” Whitaker",{"type":875,"attrs":2512},{"id":2453,"body":2513},[2514],{"url":2515,"_uid":2516,"image":2517,"component":885,"copyright_details":2521},{"id":7,"url":7,"linktype":1755,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2518,"alt":2519,"name":7,"focus":7,"title":2519,"filename":2520,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2522],{"_uid":2523,"link":2524,"title":2526,"component":2527},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2525,"target":769,"linktype":13,"fieldtype":14,"cached_url":2525},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":757,"content":2529},[2530],{"text":2531,"type":761},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":839,"content":2533},[2534,2540,2546],{"type":842,"content":2535},[2536],{"type":757,"content":2537},[2538],{"text":2539,"type":761},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":842,"content":2541},[2542],{"type":757,"content":2543},[2544],{"text":2545,"type":761},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":842,"content":2547},[2548],{"type":757,"content":2549},[2550],{"text":2551,"type":761},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":757,"content":2553},[2554],{"text":2555,"type":761},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":793,"attrs":2557,"content":2558},{"level":795},[2559],{"text":2560,"type":761},"Muhammad Ali",{"type":875,"attrs":2562},{"id":2453,"body":2563},[2564],{"url":2565,"_uid":2566,"image":2567,"component":885,"copyright_details":2570},{"id":7,"url":7,"linktype":1755,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2568,"alt":2460,"name":7,"focus":7,"title":2460,"filename":2569,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2571],{"_uid":2572,"link":2573,"title":2575,"component":2527},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2574,"target":769,"linktype":13,"fieldtype":14,"cached_url":2574},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":757,"content":2577},[2578],{"text":2579,"type":761},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":793,"attrs":2581,"content":2582},{"level":865},[2583],{"text":2584,"type":761},"The Ali Shuffle",{"type":839,"content":2586},[2587,2603],{"type":842,"content":2588},[2589],{"type":757,"content":2590},[2591,2593,2601],{"text":2592,"type":761},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2594,"type":761,"marks":2595},"To do the Ali Shuffle",[2596,2600],{"type":766,"attrs":2597},{"href":2598,"uuid":48,"anchor":48,"custom":2599,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1286},{"text":2602,"type":761},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":842,"content":2604},[2605],{"type":757,"content":2606},[2607],{"text":2608,"type":761},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":793,"attrs":2610,"content":2611},{"level":865},[2612],{"text":2613,"type":761},"The Rope a Dope",{"type":839,"content":2615},[2616,2622],{"type":842,"content":2617},[2618],{"type":757,"content":2619},[2620],{"text":2621,"type":761},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":842,"content":2623},[2624],{"type":757,"content":2625},[2626],{"text":2627,"type":761},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":757,"content":2629},[2630],{"text":2631,"type":761},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":757,"content":2633},[2634,2636,2644],{"text":2635,"type":761},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2637,"type":761,"marks":2638},"FightCamp Community",[2639,2643],{"type":766,"attrs":2640},{"href":2641,"uuid":48,"anchor":48,"custom":2642,"target":769,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1286},{"text":2645,"type":761},"!",{"type":793,"attrs":2647,"content":2648},{"level":795},[2649],{"text":1608,"type":761},{"type":757,"content":2651},[2652,2653,2659],{"text":1612,"type":761},{"text":1181,"type":761,"marks":2654},[2655,2658],{"type":766,"attrs":2656},{"href":1617,"uuid":48,"anchor":48,"custom":2657,"target":769,"linktype":13},{},{"type":1286},{"text":1621,"type":761},{"type":757,"content":2661},[2662],{"text":1625,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2664,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2669,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2670,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2665,"component":118,"meta_info":2666,"meta_title":7,"block_image":2667,"cover_image":2668,"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":2673,"title":2674,"plugin":43,"description":2675},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2677,"alt":2678,"name":7,"focus":7,"title":2678,"filename":2679,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1225],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2690,"created_at":2691,"published_at":2692,"updated_at":2693,"id":2694,"uuid":2695,"content":2696,"slug":2859,"full_slug":2860,"sort_by_date":48,"position":2861,"tag_list":2862,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2863,"first_published_at":2692,"release_id":48,"lang":60,"path":1650,"alternates":2864,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2697,"faqs":2698,"title":2690,"topic":2707,"author":2234,"content":2722,"category":2840,"schedule":2848,"component":1212,"meta_info":2849,"cover_image":2853,"description":2857,"contributors":2858},"c6387572-343f-40bf-8172-852035367c90",[2699,2703],{"_uid":2700,"answer":2701,"question":2702,"component":669},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2704,"answer":2705,"question":2706,"component":669},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2708,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2709,"component":39,"meta_info":2717,"block_image":2718,"cover_image":2719,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2711,"component":118,"meta_info":2712,"meta_title":7,"block_image":2713,"cover_image":2714,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":2723},[2724,2729,2732,2737,2742,2746,2751,2755,2760,2773,2778,2791,2796,2800,2805,2815,2820,2824,2828,2837],{"type":793,"attrs":2725,"content":2726},{"level":795},[2727],{"text":2728,"type":761},"Boxing Gym Culture",{"type":757,"content":2730},[2731],{"text":2705,"type":761},{"type":793,"attrs":2733,"content":2734},{"level":795},[2735],{"text":2736,"type":761},"What Are the Basic Boxing Gym Rules? ",{"type":793,"attrs":2738,"content":2739},{"level":865},[2740],{"text":2741,"type":761},"Yes Coach, No Coach",{"type":757,"content":2743},[2744],{"text":2745,"type":761},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":793,"attrs":2747,"content":2748},{"level":865},[2749],{"text":2750,"type":761},"Sharing is Caring",{"type":757,"content":2752},[2753],{"text":2754,"type":761},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":793,"attrs":2756,"content":2757},{"level":865},[2758],{"text":2759,"type":761},"Keep it Clean",{"type":757,"content":2761},[2762,2764,2771],{"text":2763,"type":761},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2765,"type":761,"marks":2766},"clean it off.",[2767],{"type":766,"attrs":2768},{"href":2769,"uuid":48,"anchor":48,"custom":2770,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2772,"type":761}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":793,"attrs":2774,"content":2775},{"level":865},[2776],{"text":2777,"type":761},"No Killers in Sparring",{"type":757,"content":2779},[2780,2782,2789],{"text":2781,"type":761},"In most boxing gym workouts you will find yourself ",{"text":2783,"type":761,"marks":2784},"sparring",[2785],{"type":766,"attrs":2786},{"href":2787,"uuid":48,"anchor":48,"custom":2788,"target":769,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2790,"type":761},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":793,"attrs":2792,"content":2793},{"level":865},[2794],{"text":2795,"type":761},"Don’t Dump Your Weights",{"type":757,"content":2797},[2798],{"text":2799,"type":761},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":793,"attrs":2801,"content":2802},{"level":865},[2803],{"text":2804,"type":761},"Leave the Weightcut Fighter Alone",{"type":757,"content":2806},[2807,2809,2813],{"text":2808,"type":761},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2810,"type":761,"marks":2811},"leave them alone.",[2812],{"type":1576},{"text":2814,"type":761}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":793,"attrs":2816,"content":2817},{"level":865},[2818],{"text":2819,"type":761},"The Golden Rule",{"type":757,"content":2821},[2822],{"text":2823,"type":761},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":793,"attrs":2825,"content":2826},{"level":795},[2827],{"text":1608,"type":761},{"type":757,"content":2829},[2830,2831,2836],{"text":1612,"type":761},{"text":1181,"type":761,"marks":2832},[2833],{"type":766,"attrs":2834},{"href":1617,"uuid":48,"anchor":48,"custom":2835,"target":769,"linktype":13},{},{"text":2373,"type":761},{"type":757,"content":2838},[2839],{"text":2179,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2841,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2846,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2847,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2842,"component":118,"meta_info":2843,"meta_title":7,"block_image":2844,"cover_image":2845,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2850,"title":2851,"plugin":43,"description":2852},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2854,"alt":2855,"name":7,"focus":7,"title":2855,"filename":2856,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1225],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1212,"created_at":2866,"published_at":2867,"updated_at":2868,"id":2869,"uuid":2870,"content":2871,"slug":1212,"full_slug":2892,"sort_by_date":48,"position":446,"tag_list":2893,"is_startpage":9,"parent_id":2894,"meta_data":48,"group_id":2895,"first_published_at":2896,"release_id":48,"lang":60,"path":7,"alternates":2897,"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":2872,"component":2873,"meta_info":2874,"custom_content_list":2876},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2875,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2877,2882,2887],{"_uid":2878,"label":2879,"value":2880,"dev_id":2881,"component":761},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2883,"label":2884,"value":2885,"dev_id":2886,"component":761},"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":2888,"label":2889,"value":2890,"dev_id":2891,"component":761},"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",[],1785892827745]