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These principles can also be applied to boxing. In fact, according to an article in 1934 about a fight between Jack Dempsey and Charlie Massera, Joseph Pilates was credited for getting Massera’s core so strong that he could endure a punch to the stomach from Dempsey without flinching.","How Are Pilates and Boxing Related?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4ba0890d-07cc-4191-ba0d-fc721eb2e587","In this article, we share five (5) Pilates exercises for boxers to incorporate into their training routine.\n- Swan Dive (level one)\n- Side Bend\n- Saw\n- Double Leg Stretch\n- Pilates Push-Up\n","What are some Pilates exercises for boxers?",{"_uid":676,"answer":677,"question":678,"component":670},"e5ec1bb4-7e82-4aca-8d7f-2e4c902d8df2","Boxers tend to have tight chest muscles and shoulders that round forward. Opening up these muscles will help to prevent injury and help to maintain correct posture.\n- Start lying face down on a mat with your elbows bent in at your sides and your hands in line with your shoulders\n- Pull your belly button in and off the mat to engage your core muscles\n- Straighten your legs and tighten your gluteal muscles\n- Inhale as you push the floor away from you as you lift your chest off of the mat and come into a back extension\n- Exhale as you lower the chest back to the floor and extend your legs off the floor while maintaining an arc shape in your spine\n- Repeat 10 times","How do you do a level one Swan Dive in Pilates?",{"_uid":680,"answer":681,"question":682,"component":670},"2e1a127b-71be-4545-8bc6-6662bfffb577","Flexibility and mobility are essential for boxers. Rotation comes naturally, but lateral flexion needs work to become natural.\n- Start seated on one side with your weight on your hip\n- Press your hand on the floor as you lift your body into a side plank position\n- With your opposite/free arm, continue reaching up and over your head as you slightly lift your hips, creating lateral flexion in the torso\n- Repeat 10 times on each side","How do you do a side bend?",{"_uid":684,"answer":685,"question":686,"component":670},"fb0cf6e1-e0c2-4d61-9e6b-6af18020020b","This exercise will help to build core strength and spinal rotation.\n- Start seated on the mat with your legs extended in front of you about hip-width apart\n- Your spine is tall, and your core is engaged\n- Open your arms out into a T position\n- Rotate your torso to one side\n- Exhale as you lean forward to “saw off” your little toe with your fingertips as your opposite hand reaches behind you\n- Inhale as you return to center\n- Repeat on the opposite side\n- Repeat sequence 10 times","How do you do a saw in Pilates?",{"_uid":688,"answer":689,"question":690,"component":670},"c52d25fc-81f4-4d60-a1bc-2ffd74a1f10e","This dynamic exercise lengthens the back of the body and builds core and upper body strength.\n- Stand with your feet together\n- From the top of your head, start to roll down, one vertebra at a time, until your hands reach the floor\n- Walk your hands out in front of you until your body is in a high plank position\n- Perform one push-up\n- Walk your hands back to your feet and roll up, slowly, to the starting position\n- Repeat 10 times","How do you do a Pilates Push-Up?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":692,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"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":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":721,"full_slug":722,"sort_by_date":48,"position":723,"tag_list":724,"is_startpage":9,"parent_id":725,"meta_data":48,"group_id":726,"first_published_at":727,"release_id":48,"lang":60,"path":7,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Cassie Piasecki","2022-02-02T11:09:10.737Z","2022-02-08T23:19:47.382Z","2022-02-08T23:19:47.403Z",104897657,"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":7,"social_link_instagram":720,"social_link_pinterest":7},"Cassie Piasecki is the Senior Talent Producer at FightCamp. She has been in the fitness industry for 30 years with an emphasis on personal training, classical Pilates, and indoor cycling. When she isn’t at the gym or working with the FightCamp Trainers, she’s planning her next vacation to Paris.","053992b3-b477-4f4e-b734-1beefa6d3500",{"id":717,"alt":707,"name":7,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804646,"https://a.storyblok.com/f/115220/350x350/81028c19f9/cassie_piasecki.png","author","https://www.instagram.com/SmartyCassie","cassie-piasecki","authors/cassie-piasecki",-240,[],65634443,"eb8c4800-d796-412e-81d9-131a1e5a4032","2022-02-02T17:08:13.706Z",[],{"type":730,"content":731},"doc",[732,738,744,766,770,775,779,787,800,804,844,850,860,864,890,896,906,910,962,968,978,982,1021,1027,1037,1041,1078,1083,1095,1107],{"type":733,"content":734},"paragraph",[735],{"text":736,"type":737},"It seems odd to think that Pilates and boxing would compliment each other. However, a fact known to Pilates enthusiasts more than to boxing enthusiasts is that Joseph Pilates was a boxer in England in the early 1900s. He opened a boxing gym in Germany in the 1920s before moving to the United States in 1926. The first Pilates studio opened in New York City, and boxers were some of Joe’s first clients. After the fighters started training, ballerinas entered the scene, and the rest is history.","text",{"type":739,"attrs":740,"content":742},"heading",{"level":741},2,[743],{"text":669,"type":737},{"type":733,"content":745},[746,748,756,758,764],{"text":747,"type":737},"The principles of Pilates are ",{"text":749,"type":737,"marks":750},"balance",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-do-boxers-stay-balanced","_blank",{"text":757,"type":737},", flexibility, muscle symmetry, and core strength. These principles can also be applied to boxing. In fact, according to an ",{"text":759,"type":737,"marks":760},"article",[761],{"type":752,"attrs":762},{"href":763,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.newspapers.com/clip/4895374/pilates-and-massera/",{"text":765,"type":737}," in 1934 about a fight between Jack Dempsey and Charlie Massera, Joseph Pilates was credited for getting Massera’s core so strong that he could endure a punch to the stomach from Dempsey without flinching.",{"type":733,"content":767},[768],{"text":769,"type":737},"As a classically trained Pilates instructor with 20 years of experience, my core is strong, but I wouldn’t want any FightCamp Trainer to test it out. You’ll have to take my word for it!",{"type":739,"attrs":771,"content":772},{"level":741},[773],{"text":774,"type":737},"Pilates Exercises For Boxers",{"type":733,"content":776},[777],{"text":778,"type":737},"Here are five (5) Pilates exercises for boxers to incorporate into their training routine.",{"type":739,"attrs":780,"content":782},{"level":781},3,[783,785],{"text":784,"type":737},"Swan Dive (level one)",{"type":786},"hard_break",{"type":788,"attrs":789},"blok",{"id":790,"body":791},"87474635-6930-4cb0-b2ca-8392c8d90e85",[792],{"_uid":793,"image":794,"component":798,"copyright_details":799},"i-7f81c101-caf8-412c-9c77-4e079dc3fa3f",{"id":795,"alt":796,"name":7,"focus":48,"title":796,"filename":797,"copyright":7,"fieldtype":50},3907349,"Swan Dive Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/cbf745db13/swan_dive.png","content_image",[],{"type":733,"content":801},[802],{"text":803,"type":737},"Boxers tend to have tight chest muscles and shoulders that round forward. Opening up these muscles will help to prevent injury and help to maintain correct posture.",{"type":805,"content":806},"bullet_list",[807,814,820,826,832,838],{"type":808,"content":809},"list_item",[810],{"type":733,"content":811},[812],{"text":813,"type":737},"Start lying face down on a mat with your elbows bent in at your sides and your hands in line with your shoulders",{"type":808,"content":815},[816],{"type":733,"content":817},[818],{"text":819,"type":737},"Pull your belly button in and off the mat to engage your core muscles",{"type":808,"content":821},[822],{"type":733,"content":823},[824],{"text":825,"type":737},"Straighten your legs and tighten your gluteal muscles",{"type":808,"content":827},[828],{"type":733,"content":829},[830],{"text":831,"type":737},"Inhale as you push the floor away from you, lift your chest off of the mat, and come into a back extension",{"type":808,"content":833},[834],{"type":733,"content":835},[836],{"text":837,"type":737},"Exhale as you lower your chest back to the floor and extend your legs off the floor while maintaining an arc shape in your spine",{"type":808,"content":839},[840],{"type":733,"content":841},[842],{"text":843,"type":737},"Repeat 10 times",{"type":739,"attrs":845,"content":846},{"level":781},[847,849],{"text":848,"type":737},"Side Bend",{"type":786},{"type":788,"attrs":851},{"id":790,"body":852},[853],{"_uid":854,"image":855,"component":798,"copyright_details":859},"i-ac1acf1d-e4df-4088-9c74-b082353dc0d8",{"id":856,"alt":857,"name":7,"focus":48,"title":857,"filename":858,"copyright":7,"fieldtype":50},3907442,"Side Bend Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/1353fd13ee/side_bend.png",[],{"type":733,"content":861},[862],{"text":863,"type":737},"Flexibility and mobility are essential for boxers. Rotation comes naturally, but lateral flexion needs work to become natural.",{"type":805,"content":865},[866,872,878,884],{"type":808,"content":867},[868],{"type":733,"content":869},[870],{"text":871,"type":737},"Start seated on one side with your weight on your hip",{"type":808,"content":873},[874],{"type":733,"content":875},[876],{"text":877,"type":737},"Press your hand on the floor as you lift your body into a side plank position",{"type":808,"content":879},[880],{"type":733,"content":881},[882],{"text":883,"type":737},"With your opposite/free arm, continue reaching up and over your head as you slightly lift your hips, creating lateral flexion in the torso",{"type":808,"content":885},[886],{"type":733,"content":887},[888],{"text":889,"type":737},"Repeat 10 times on each side",{"type":739,"attrs":891,"content":892},{"level":781},[893,895],{"text":894,"type":737},"Saw",{"type":786},{"type":788,"attrs":897},{"id":790,"body":898},[899],{"_uid":900,"image":901,"component":798,"copyright_details":905},"i-632894b8-d394-44cb-942a-3edc309cdba9",{"id":902,"alt":903,"name":7,"focus":48,"title":903,"filename":904,"copyright":7,"fieldtype":50},3907305,"Saw Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/7f65004372/saw.png",[],{"type":733,"content":907},[908],{"text":909,"type":737},"This exercise will help to build core strength and spinal rotation.",{"type":805,"content":911},[912,926,932,938,944,950,956],{"type":808,"content":913},[914,918],{"type":733,"content":915},[916],{"text":917,"type":737},"Start seated on the mat with your legs extended in front of you about hip-width apart",{"type":805,"content":919},[920],{"type":808,"content":921},[922],{"type":733,"content":923},[924],{"text":925,"type":737},"Your spine is tall, and your core is engaged",{"type":808,"content":927},[928],{"type":733,"content":929},[930],{"text":931,"type":737},"Open your arms out into a T position",{"type":808,"content":933},[934],{"type":733,"content":935},[936],{"text":937,"type":737},"Rotate your torso to one side",{"type":808,"content":939},[940],{"type":733,"content":941},[942],{"text":943,"type":737},"Exhale as you lean forward to “saw off” your little toe with your fingertips as your opposite hand reaches behind you",{"type":808,"content":945},[946],{"type":733,"content":947},[948],{"text":949,"type":737},"Inhale as you return to center",{"type":808,"content":951},[952],{"type":733,"content":953},[954],{"text":955,"type":737},"Repeat on the opposite side",{"type":808,"content":957},[958],{"type":733,"content":959},[960],{"text":961,"type":737},"Repeat sequence 10 times",{"type":739,"attrs":963,"content":964},{"level":781},[965,967],{"text":966,"type":737},"Double Leg Stretch",{"type":786},{"type":788,"attrs":969},{"id":790,"body":970},[971],{"_uid":972,"image":973,"component":798,"copyright_details":977},"i-923e7793-78b5-4ff4-84a9-8179c0673857",{"id":974,"alt":975,"name":7,"focus":48,"title":975,"filename":976,"copyright":7,"fieldtype":50},3907337,"Double Leg Stretch Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/13c9e6d10e/double_leg_stretch.png",[],{"type":733,"content":979},[980],{"text":981,"type":737},"This is a classic core strengthening exercise that targets the rectus abdominis and improves shoulder flexibility.",{"type":805,"content":983},[984,990,1004,1010,1016],{"type":808,"content":985},[986],{"type":733,"content":987},[988],{"text":989,"type":737},"Start lying face-up on a mat",{"type":808,"content":991},[992,996],{"type":733,"content":993},[994],{"text":995,"type":737},"Bend your knees and bring your legs toward your chest as you lift your chest up and off of the mat",{"type":805,"content":997},[998],{"type":808,"content":999},[1000],{"type":733,"content":1001},[1002],{"text":1003,"type":737},"This is your starting position",{"type":808,"content":1005},[1006],{"type":733,"content":1007},[1008],{"text":1009,"type":737},"Inhale and extend your arms behind you and your legs in front of you while maintaining the chest lift",{"type":808,"content":1011},[1012],{"type":733,"content":1013},[1014],{"text":1015,"type":737},"Exhale as you return to the starting position",{"type":808,"content":1017},[1018],{"type":733,"content":1019},[1020],{"text":843,"type":737},{"type":739,"attrs":1022,"content":1023},{"level":781},[1024,1026],{"text":1025,"type":737},"Pilates Push-Up",{"type":786},{"type":788,"attrs":1028},{"id":790,"body":1029},[1030],{"_uid":1031,"image":1032,"component":798,"copyright_details":1036},"i-3af4a6eb-e851-475a-b893-f7aebb6913c4",{"id":1033,"alt":1034,"name":7,"focus":48,"title":1034,"filename":1035,"copyright":7,"fieldtype":50},3907413,"Pilates Push-Up For Boxers","https://a.storyblok.com/f/115220/1380x700/9fb1dba300/pilates_push-up.png",[],{"type":733,"content":1038},[1039],{"text":1040,"type":737},"This dynamic exercise lengthens the back of the body and builds core and upper body strength.",{"type":805,"content":1042},[1043,1049,1055,1061,1067,1073],{"type":808,"content":1044},[1045],{"type":733,"content":1046},[1047],{"text":1048,"type":737},"Stand with your feet together",{"type":808,"content":1050},[1051],{"type":733,"content":1052},[1053],{"text":1054,"type":737},"From the top of your head, start to roll down, one vertebra at a time, until your hands reach the floor",{"type":808,"content":1056},[1057],{"type":733,"content":1058},[1059],{"text":1060,"type":737},"Walk your hands out in front of you until your body is in a high plank position",{"type":808,"content":1062},[1063],{"type":733,"content":1064},[1065],{"text":1066,"type":737},"Perform one push-up",{"type":808,"content":1068},[1069],{"type":733,"content":1070},[1071],{"text":1072,"type":737},"Walk your hands back to your feet and roll up slowly, to the starting position",{"type":808,"content":1074},[1075],{"type":733,"content":1076},[1077],{"text":843,"type":737},{"type":739,"attrs":1079,"content":1080},{"level":741},[1081],{"text":1082,"type":737},"Never Stop Training",{"type":733,"content":1084},[1085,1087,1093],{"text":1086,"type":737},"Pilates can help a boxer, and any athlete, build core strength, flexibility, and mobility--and help prevent injury if you are ever punched in the stomach by a professional boxer! If you haven’t already incorporated Pilates into your ",{"text":1088,"type":737,"marks":1089},"at-home boxing routine",[1090],{"type":752,"attrs":1091},{"href":1092,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1094,"type":737},", you should try it. Over time, you’ll see changes in your muscle tone and fitness that regular boxing training may not give you. If you already love ending with abs, you’ll enjoy these Pilates exercises.",{"type":733,"content":1096},[1097,1099,1105],{"text":1098,"type":737},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1100,"type":737,"marks":1101},"FightCamp App",[1102],{"type":752,"attrs":1103},{"href":1104,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1106,"type":737}," and train with real fighters from the comfort of your own home.",{"type":788,"attrs":1108},{"id":1109,"body":1110},"88665479-7abf-4c33-b130-f415c897f3f4",[1111],{"url":1112,"_uid":1114,"image":1115,"component":798,"copyright_details":1119},{"id":7,"url":1113,"linktype":13,"fieldtype":14,"cached_url":1113},"https://fightcamp.app.link/GD872R25zob","i-17b7aa1c-6b2e-434f-95e9-0cdfc83ecd3c",{"id":1116,"alt":1117,"name":7,"focus":48,"title":1117,"filename":1118,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1121,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1126,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1127,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1122,"component":118,"meta_info":1123,"meta_title":7,"block_image":1124,"cover_image":1125,"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},[],[],"2022-04-13 00:00",{"_uid":1130,"title":657,"plugin":43,"description":1131},"26a2bf9f-0c40-47c1-b360-2a4fc1967be7","Build core strength, increase flexibility, and establish muscle symmetry with this 5 exercise Pilates routine, perfect for boxers to add to their training.",{"id":1133,"alt":657,"name":7,"focus":48,"title":657,"filename":1134,"copyright":7,"fieldtype":50},3907450,"https://a.storyblok.com/f/115220/2400x990/e073d8f188/5-pilates-exercises-for-boxers-boxing-training.png",[],"5-pilates-exercises-for-boxers-boxing-training","blogs/5-pilates-exercises-for-boxers-boxing-training",-3800,[1140],"featured",60887917,"5d90ad63-751c-4d59-b985-1eeca8461a11","2022-03-25T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1147],[1148,1478,1901,2315,2601,2829],{"name":1149,"created_at":1150,"published_at":1151,"updated_at":1152,"id":1153,"uuid":1154,"content":1155,"slug":1472,"full_slug":1473,"sort_by_date":48,"position":1474,"tag_list":1475,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":1476,"first_published_at":1151,"release_id":48,"lang":60,"path":1144,"alternates":1477,"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":1156,"faqs":1157,"title":1149,"topic":1190,"author":1205,"content":1206,"category":1454,"schedule":1462,"component":759,"meta_info":1463,"cover_image":1467,"description":1466,"contributors":1471},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1158,1162,1166,1170,1174,1178,1182,1186],{"_uid":1159,"answer":1160,"question":1161,"component":670},"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":1163,"answer":1164,"question":1165,"component":670},"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":1167,"answer":1168,"question":1169,"component":670},"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":1171,"answer":1172,"question":1173,"component":670},"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":1175,"answer":1176,"question":1177,"component":670},"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":1179,"answer":1180,"question":1181,"component":670},"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":1183,"answer":1184,"question":1185,"component":670},"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":1187,"answer":1188,"question":1189,"component":670},"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":1191,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1203,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1192,"component":39,"meta_info":1200,"block_image":1201,"cover_image":1202,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1193,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1198,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1194,"component":118,"meta_info":1195,"meta_title":7,"block_image":1196,"cover_image":1197,"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":730,"content":1207},[1208,1228,1232,1236,1241,1245,1258,1278,1282,1292,1295,1300,1311,1331,1336,1346,1374,1379,1389,1401,1406,1433,1438,1450],{"type":733,"content":1209},[1210,1212,1218,1220,1226],{"text":1211,"type":737},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1213,"type":737,"marks":1214},"over two hours each day",[1215],{"type":752,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1219,"type":737}," on social media. The ",{"text":1221,"type":737,"marks":1222},"CDC",[1223],{"type":752,"attrs":1224},{"href":1225,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1227,"type":737}," 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":733,"content":1229},[1230],{"text":1231,"type":737},"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":733,"content":1233},[1234],{"text":1235,"type":737},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":739,"attrs":1237,"content":1238},{"level":741},[1239],{"text":1240,"type":737},"Benefits of a 30-Minute Boxing Workout",{"type":739,"attrs":1242,"content":1243},{"level":781},[1244],{"text":1169,"type":737},{"type":788,"attrs":1246},{"id":1247,"body":1248},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1249],{"url":1250,"_uid":1252,"image":1253,"component":798,"copyright_details":1257},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1254,"alt":1255,"name":7,"focus":48,"title":1255,"filename":1256,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":733,"content":1259},[1260,1262,1268,1270,1276],{"text":1261,"type":737},"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":1263,"type":737,"marks":1264},"heavy bag",[1265],{"type":752,"attrs":1266},{"href":1267,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1269,"type":737},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1271,"type":737,"marks":1272},"fantastic shape",[1273],{"type":752,"attrs":1274},{"href":1275,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1277,"type":737},". 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":739,"attrs":1279,"content":1280},{"level":781},[1281],{"text":1173,"type":737},{"type":788,"attrs":1283},{"id":1247,"body":1284},[1285],{"url":1286,"_uid":1287,"image":1288,"component":798,"copyright_details":1291},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1289,"alt":1255,"name":7,"focus":48,"title":1255,"filename":1290,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":733,"content":1293},[1294],{"text":1172,"type":737},{"type":739,"attrs":1296,"content":1297},{"level":781},[1298],{"text":1299,"type":737},"Stress Relief",{"type":788,"attrs":1301},{"id":1247,"body":1302},[1303],{"url":1304,"_uid":1305,"image":1306,"component":798,"copyright_details":1310},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1307,"alt":1308,"name":7,"focus":48,"title":1308,"filename":1309,"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":733,"content":1312},[1313,1315,1321,1323,1329],{"text":1314,"type":737},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1316,"type":737,"marks":1317},"unleashing that stress",[1318],{"type":752,"attrs":1319},{"href":1320,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1322,"type":737}," 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 ",{"text":1324,"type":737,"marks":1325},"safe and healthy outlet",[1326],{"type":752,"attrs":1327},{"href":1328,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1330,"type":737}," for anyone who has ever felt the need to just get it all out.",{"type":739,"attrs":1332,"content":1333},{"level":781},[1334],{"text":1335,"type":737},"Mental Wellness",{"type":788,"attrs":1337},{"id":1247,"body":1338},[1339],{"url":1340,"_uid":1341,"image":1342,"component":798,"copyright_details":1345},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1343,"alt":1255,"name":7,"focus":48,"title":1255,"filename":1344,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":733,"content":1347},[1348,1350,1356,1358,1364,1366,1372],{"text":1349,"type":737},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1351,"type":737,"marks":1352},"prevent age-related cognitive decline",[1353],{"type":752,"attrs":1354},{"href":1355,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1357,"type":737},". Studies have also shown that as little as ",{"text":1359,"type":737,"marks":1360},"15 minutes per day",[1361],{"type":752,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1365,"type":737}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1367,"type":737,"marks":1368},"regulate your emotional well-being",[1369],{"type":752,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1373,"type":737}," over time with consistent workouts.",{"type":739,"attrs":1375,"content":1376},{"level":781},[1377],{"text":1378,"type":737},"Convenience",{"type":788,"attrs":1380},{"id":1247,"body":1381},[1382],{"url":1383,"_uid":1384,"image":1385,"component":798,"copyright_details":1388},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1386,"alt":1255,"name":7,"focus":48,"title":1255,"filename":1387,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":733,"content":1390},[1391,1393,1399],{"text":1392,"type":737},"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 ",{"text":1394,"type":737,"marks":1395},"boxing training at home",[1396],{"type":752,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1400,"type":737},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":739,"attrs":1402,"content":1403},{"level":741},[1404],{"text":1405,"type":737},"30-Minute Throwdown",{"type":733,"content":1407},[1408,1410,1416,1418,1424,1426,1431],{"text":1409,"type":737},"You can start getting all the benefits of ",{"text":1411,"type":737,"marks":1412},"boxing at home",[1413],{"type":752,"attrs":1414},{"href":1415,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1417,"type":737}," with no equipment at all. ",{"text":1419,"type":737,"marks":1420},"Shadowboxing",[1421],{"type":752,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1425,"type":737}," 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":1263,"type":737,"marks":1427},[1428],{"type":752,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1432,"type":737}," to your home gym can be life-changing.",{"type":739,"attrs":1434,"content":1435},{"level":741},[1436],{"text":1437,"type":737},"Train Like a Fighter",{"type":733,"content":1439},[1440,1442,1448],{"text":1441,"type":737},"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":1443,"type":737,"marks":1444},"FightCamp",[1445],{"type":752,"attrs":1446},{"href":1447,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1449,"type":737}," 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":733,"content":1451},[1452],{"text":1453,"type":737},"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":1455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1456,"component":118,"meta_info":1457,"meta_title":7,"block_image":1458,"cover_image":1459,"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":1464,"title":1465,"plugin":43,"description":1466},"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":1468,"alt":1469,"name":7,"focus":48,"title":1469,"filename":1470,"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,[1140],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1479,"created_at":1480,"published_at":1481,"updated_at":1482,"id":1483,"uuid":1484,"content":1485,"slug":1894,"full_slug":1895,"sort_by_date":48,"position":1896,"tag_list":1897,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":1898,"first_published_at":1899,"release_id":48,"lang":60,"path":1144,"alternates":1900,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1486,"faqs":1487,"title":1479,"topic":1508,"author":1523,"content":1524,"category":1878,"schedule":1886,"component":759,"meta_info":1887,"cover_image":1890,"description":1889,"contributors":1893},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1488,1492,1496,1500,1504],{"_uid":1489,"answer":1490,"question":1491,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1493,"answer":1494,"question":1495,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1497,"answer":1498,"question":1499,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1501,"answer":1502,"question":1503,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1505,"answer":1506,"question":1507,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1509,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1521,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1522,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1510,"component":39,"meta_info":1518,"block_image":1519,"cover_image":1520,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1511,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1516,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1512,"component":118,"meta_info":1513,"meta_title":7,"block_image":1514,"cover_image":1515,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":730,"content":1525},[1526,1530,1533,1546,1551,1556,1621,1626,1652,1657,1661,1666,1674,1686,1691,1702,1707,1718,1723,1734,1739,1751,1756,1767,1772,1792,1797,1802,1822,1827,1846,1851,1864,1868],{"type":733,"content":1527},[1528],{"text":1529,"type":737},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":733,"content":1531},[1532],{"text":1490,"type":737},{"type":788,"attrs":1534},{"id":1535,"body":1536},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1537],{"_uid":1538,"link":1539,"image":1541,"title":1543,"component":1545},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1540,"linktype":13,"fieldtype":14,"cached_url":1540},"https://pin.it/2zdpNMs",{"id":1542,"alt":1543,"name":7,"focus":48,"title":1543,"filename":1544,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":739,"attrs":1547,"content":1548},{"level":741},[1549],{"text":1550,"type":737},"Top Rock Step-By-Step",{"type":739,"attrs":1552,"content":1553},{"level":781},[1554],{"text":1555,"type":737},"The Feet",{"type":805,"content":1557},[1558,1564,1584,1590,1609,1615],{"type":808,"content":1559},[1560],{"type":733,"content":1561},[1562],{"text":1563,"type":737},"Begin by starting in an athletic stance on the balls of your feet",{"type":808,"content":1565},[1566,1570],{"type":733,"content":1567},[1568],{"text":1569,"type":737},"To start, being by doing a “step out”",{"type":805,"content":1571},[1572,1578],{"type":808,"content":1573},[1574],{"type":733,"content":1575},[1576],{"text":1577,"type":737},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":808,"content":1579},[1580],{"type":733,"content":1581},[1582],{"text":1583,"type":737},"Pause for a half-second",{"type":808,"content":1585},[1586],{"type":733,"content":1587},[1588],{"text":1589,"type":737},"Return to the starting stance by performing a slight hop backward",{"type":808,"content":1591},[1592,1596],{"type":733,"content":1593},[1594],{"text":1595,"type":737},"Once returned, perform the opposite foot “step out”",{"type":805,"content":1597},[1598,1604],{"type":808,"content":1599},[1600],{"type":733,"content":1601},[1602],{"text":1603,"type":737},"Make sure the step out is in front of the opposite foot and crosses over",{"type":808,"content":1605},[1606],{"type":733,"content":1607},[1608],{"text":1583,"type":737},{"type":808,"content":1610},[1611],{"type":733,"content":1612},[1613],{"text":1614,"type":737},"Hop back to the starting position",{"type":808,"content":1616},[1617],{"type":733,"content":1618},[1619],{"text":1620,"type":737},"Continue Top Rocking for the remainder of the set",{"type":739,"attrs":1622,"content":1623},{"level":781},[1624],{"text":1625,"type":737},"The Arms",{"type":805,"content":1627},[1628,1634,1640,1646],{"type":808,"content":1629},[1630],{"type":733,"content":1631},[1632],{"text":1633,"type":737},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":808,"content":1635},[1636],{"type":733,"content":1637},[1638],{"text":1639,"type":737},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":808,"content":1641},[1642],{"type":733,"content":1643},[1644],{"text":1645,"type":737},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":808,"content":1647},[1648],{"type":733,"content":1649},[1650],{"text":1651,"type":737},"Continue using this arm motion to help with rhythm and balance",{"type":739,"attrs":1653,"content":1654},{"level":741},[1655],{"text":1656,"type":737},"Movement Key Points",{"type":733,"content":1658},[1659],{"text":1660,"type":737},"Here are some key things to focus on while performing the Top Rock:",{"type":739,"attrs":1662,"content":1663},{"level":781},[1664],{"text":1665,"type":737},"Start by swinging your arms",{"type":805,"content":1667},[1668],{"type":808,"content":1669},[1670],{"type":733,"content":1671},[1672],{"text":1673,"type":737},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":788,"attrs":1675},{"id":1676,"body":1677},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1678],{"url":1679,"_uid":1680,"image":1681,"component":798,"copyright_details":1685},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1682,"alt":1683,"name":7,"focus":48,"title":1683,"filename":1684,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":739,"attrs":1687,"content":1688},{"level":781},[1689],{"text":1690,"type":737},"On each hop back, your arms should cross in front of your chest",{"type":788,"attrs":1692},{"id":1676,"body":1693},[1694],{"url":1695,"_uid":1696,"image":1697,"component":798,"copyright_details":1701},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1698,"alt":1699,"name":7,"focus":48,"title":1699,"filename":1700,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":739,"attrs":1703,"content":1704},{"level":781},[1705],{"text":1706,"type":737},"One foot should cross at a time",{"type":788,"attrs":1708},{"id":1676,"body":1709},[1710],{"url":1711,"_uid":1712,"image":1713,"component":798,"copyright_details":1717},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1714,"alt":1715,"name":7,"focus":48,"title":1715,"filename":1716,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":739,"attrs":1719,"content":1720},{"level":781},[1721],{"text":1722,"type":737},"Perform the movement by staying on the balls of your feet",{"type":788,"attrs":1724},{"id":1676,"body":1725},[1726],{"url":1727,"_uid":1728,"image":1729,"component":798,"copyright_details":1733},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1730,"alt":1731,"name":7,"focus":48,"title":1731,"filename":1732,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":739,"attrs":1735,"content":1736},{"level":781},[1737],{"text":1738,"type":737},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":788,"attrs":1740},{"id":1741,"body":1742},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1743],{"url":1744,"_uid":1745,"image":1746,"component":798,"copyright_details":1750},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1747,"alt":1748,"name":7,"focus":48,"title":1748,"filename":1749,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":739,"attrs":1752,"content":1753},{"level":781},[1754],{"text":1755,"type":737},"Stay loose and have fun!",{"type":788,"attrs":1757},{"id":1676,"body":1758},[1759],{"url":1760,"_uid":1761,"image":1762,"component":798,"copyright_details":1766},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1763,"alt":1764,"name":7,"focus":48,"title":1764,"filename":1765,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":739,"attrs":1768,"content":1769},{"level":741},[1770],{"text":1771,"type":737},"Muscles Used",{"type":805,"content":1773},[1774,1780,1786],{"type":808,"content":1775},[1776],{"type":733,"content":1777},[1778],{"text":1779,"type":737},"Deltoids",{"type":808,"content":1781},[1782],{"type":733,"content":1783},[1784],{"text":1785,"type":737},"Core",{"type":808,"content":1787},[1788],{"type":733,"content":1789},[1790],{"text":1791,"type":737},"Calves",{"type":739,"attrs":1793,"content":1794},{"level":741},[1795],{"text":1796,"type":737},"Application",{"type":739,"attrs":1798,"content":1799},{"level":781},[1800],{"text":1801,"type":737},"For Sets",{"type":805,"content":1803},[1804,1810,1816],{"type":808,"content":1805},[1806],{"type":733,"content":1807},[1808],{"text":1809,"type":737},"Perform 3-6 sets",{"type":808,"content":1811},[1812],{"type":733,"content":1813},[1814],{"text":1815,"type":737},"12-20 repetitions each way",{"type":808,"content":1817},[1818],{"type":733,"content":1819},[1820],{"text":1821,"type":737},"Rest 30-45 seconds between sets",{"type":739,"attrs":1823,"content":1824},{"level":781},[1825],{"text":1826,"type":737},"For Time",{"type":805,"content":1828},[1829,1834,1840],{"type":808,"content":1830},[1831],{"type":733,"content":1832},[1833],{"text":1809,"type":737},{"type":808,"content":1835},[1836],{"type":733,"content":1837},[1838],{"text":1839,"type":737},"Perform for 30-90 seconds",{"type":808,"content":1841},[1842],{"type":733,"content":1843},[1844],{"text":1845,"type":737},"Rest 45-60 seconds between sets",{"type":739,"attrs":1847,"content":1848},{"level":741},[1849],{"text":1850,"type":737},"Dance Moves For Boxers",{"type":733,"content":1852},[1853,1855,1862],{"text":1854,"type":737},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1856,"type":737,"marks":1857},"Flo Master",[1858],{"type":752,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1863,"type":737},". ",{"type":739,"attrs":1865,"content":1866},{"level":741},[1867],{"text":1437,"type":737},{"type":733,"content":1869},[1870,1871,1876],{"text":1441,"type":737},{"text":1443,"type":737,"marks":1872},[1873],{"type":752,"attrs":1874},{"href":1447,"uuid":48,"anchor":48,"custom":1875,"target":755,"linktype":13},{},{"text":1877,"type":737}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1879,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1884,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1885,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1880,"component":118,"meta_info":1881,"meta_title":7,"block_image":1882,"cover_image":1883,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1888,"title":1479,"plugin":43,"description":1889},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1891,"alt":1479,"name":7,"focus":48,"title":1479,"filename":1892,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1140],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1902,"created_at":1903,"published_at":1904,"updated_at":1905,"id":1906,"uuid":1907,"content":1908,"slug":2309,"full_slug":2310,"sort_by_date":48,"position":2311,"tag_list":2312,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":2313,"first_published_at":1904,"release_id":48,"lang":60,"path":1144,"alternates":2314,"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":1909,"faqs":1910,"title":1902,"topic":1919,"author":1934,"content":1935,"category":2290,"schedule":2298,"component":759,"meta_info":2299,"cover_image":2303,"description":2307,"contributors":2308},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1911,1915],{"_uid":1912,"answer":1913,"question":1914,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1916,"answer":1917,"question":1918,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1920,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1932,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1921,"component":39,"meta_info":1929,"block_image":1930,"cover_image":1931,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1922,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1923,"component":118,"meta_info":1924,"meta_title":7,"block_image":1925,"cover_image":1926,"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":730,"content":1936},[1937,1942,1957,1971,1976,1980,1985,1989,2027,2031,2036,2040,2044,2049,2053,2058,2072,2076,2096,2101,2105,2109,2167,2172,2176,2180,2206,2220,2225,2229,2233,2260,2264,2269,2273,2277,2287],{"type":739,"attrs":1938,"content":1939},{"level":741},[1940],{"text":1941,"type":737},"How to Stay Motivated to Work Out",{"type":733,"content":1943},[1944,1946,1955],{"text":1945,"type":737},"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":1947,"type":737,"marks":1948},"New Year’s Resolutions",[1949,1953],{"type":752,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"custom":1952,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1954},"underline",{"text":1956,"type":737},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":733,"content":1958},[1959,1961,1969],{"text":1960,"type":737},"But what happens if you're looking for motivation to work out in the ",{"text":1962,"type":737,"marks":1963},"middle of summer",[1964,1968],{"type":752,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"custom":1967,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1954},{"text":1970,"type":737}," 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":739,"attrs":1972,"content":1973},{"level":741},[1974],{"text":1975,"type":737},"Motivation vs. Determination",{"type":733,"content":1977},[1978],{"text":1979,"type":737},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":739,"attrs":1981,"content":1982},{"level":781},[1983],{"text":1984,"type":737},"Motivation",{"type":733,"content":1986},[1987],{"text":1988,"type":737},"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":805,"content":1990},[1991,1997,2003,2009,2015,2021],{"type":808,"content":1992},[1993],{"type":733,"content":1994},[1995],{"text":1996,"type":737},"Movies",{"type":808,"content":1998},[1999],{"type":733,"content":2000},[2001],{"text":2002,"type":737},"Books",{"type":808,"content":2004},[2005],{"type":733,"content":2006},[2007],{"text":2008,"type":737},"Quotes",{"type":808,"content":2010},[2011],{"type":733,"content":2012},[2013],{"text":2014,"type":737},"Speeches",{"type":808,"content":2016},[2017],{"type":733,"content":2018},[2019],{"text":2020,"type":737},"Social media posts",{"type":808,"content":2022},[2023],{"type":733,"content":2024},[2025],{"text":2026,"type":737},"Success stories",{"type":733,"content":2028},[2029],{"text":2030,"type":737},"These are things that essentially make you want to start something, like a workout.",{"type":739,"attrs":2032,"content":2033},{"level":781},[2034],{"text":2035,"type":737},"Determination",{"type":733,"content":2037},[2038],{"text":2039,"type":737},"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":733,"content":2041},[2042],{"text":2043,"type":737},"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":739,"attrs":2045,"content":2046},{"level":741},[2047],{"text":2048,"type":737},"Finding That Drive",{"type":733,"content":2050},[2051],{"text":2052,"type":737},"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":739,"attrs":2054,"content":2055},{"level":781},[2056],{"text":2057,"type":737},"Working Out at Home",{"type":733,"content":2059},[2060,2062,2070],{"text":2061,"type":737},"The wonderful thing about ",{"text":2063,"type":737,"marks":2064},"working out from home",[2065,2069],{"type":752,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1954},{"text":2071,"type":737}," 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":733,"content":2073},[2074],{"text":2075,"type":737},"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":805,"content":2077},[2078,2084,2090],{"type":808,"content":2079},[2080],{"type":733,"content":2081},[2082],{"text":2083,"type":737},"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":808,"content":2085},[2086],{"type":733,"content":2087},[2088],{"text":2089,"type":737},"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":808,"content":2091},[2092],{"type":733,"content":2093},[2094],{"text":2095,"type":737},"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":739,"attrs":2097,"content":2098},{"level":781},[2099],{"text":2100,"type":737},"Staying Committed to Exercising Daily",{"type":733,"content":2102},[2103],{"text":2104,"type":737},"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":733,"content":2106},[2107],{"text":2108,"type":737},"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":805,"content":2110},[2111,2117,2123,2129,2141,2155],{"type":808,"content":2112},[2113],{"type":733,"content":2114},[2115],{"text":2116,"type":737},"Outdoor walks/hikes in nature",{"type":808,"content":2118},[2119],{"type":733,"content":2120},[2121],{"text":2122,"type":737},"Easy pace swims",{"type":808,"content":2124},[2125],{"type":733,"content":2126},[2127],{"text":2128,"type":737},"Sauna sessions",{"type":808,"content":2130},[2131],{"type":733,"content":2132},[2133],{"text":2134,"type":737,"marks":2135},"Low-intensity yoga",[2136,2140],{"type":752,"attrs":2137},{"href":2138,"uuid":48,"anchor":48,"custom":2139,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1954},{"type":808,"content":2142},[2143],{"type":733,"content":2144},[2145,2153],{"text":2146,"type":737,"marks":2147},"Mobility work",[2148,2152],{"type":752,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"custom":2151,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1954},{"text":2154,"type":737}," ",{"type":808,"content":2156},[2157],{"type":733,"content":2158},[2159],{"text":2160,"type":737,"marks":2161},"Stretching",[2162,2166],{"type":752,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"custom":2165,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1954},{"type":739,"attrs":2168,"content":2169},{"level":781},[2170],{"text":2171,"type":737},"Morning Workouts Before Starting the Day",{"type":733,"content":2173},[2174],{"text":2175,"type":737},"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":733,"content":2177},[2178],{"text":2179,"type":737},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":805,"content":2181},[2182,2188,2194,2200],{"type":808,"content":2183},[2184],{"type":733,"content":2185},[2186],{"text":2187,"type":737},"Turning off electronics the last hour",{"type":808,"content":2189},[2190],{"type":733,"content":2191},[2192],{"text":2193,"type":737},"Sleeping in a blacked-out environment",{"type":808,"content":2195},[2196],{"type":733,"content":2197},[2198],{"text":2199,"type":737},"Getting to bed at the same time each night",{"type":808,"content":2201},[2202],{"type":733,"content":2203},[2204],{"text":2205,"type":737},"Set out your workout clothes the night before",{"type":733,"content":2207},[2208,2210,2218],{"text":2209,"type":737},"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":2211,"type":737,"marks":2212},"H.I.I.T. session",[2213,2217],{"type":752,"attrs":2214},{"href":2215,"uuid":48,"anchor":48,"custom":2216,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1954},{"text":2219,"type":737},".",{"type":739,"attrs":2221,"content":2222},{"level":781},[2223],{"text":2224,"type":737},"End-of-Day Workouts",{"type":733,"content":2226},[2227],{"text":2228,"type":737},"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":733,"content":2230},[2231],{"text":2232,"type":737},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":805,"content":2234},[2235,2248,2254],{"type":808,"content":2236},[2237],{"type":733,"content":2238},[2239,2241,2246],{"text":2240,"type":737},"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":2242,"type":737,"marks":2243},"“why” ",[2244],{"type":2245},"italic",{"text":2247,"type":737},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":808,"content":2249},[2250],{"type":733,"content":2251},[2252],{"text":2253,"type":737},"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":808,"content":2255},[2256],{"type":733,"content":2257},[2258],{"text":2259,"type":737},"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":733,"content":2261},[2262],{"text":2263,"type":737},"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":739,"attrs":2265,"content":2266},{"level":741},[2267],{"text":2268,"type":737},"Plan Then Execute",{"type":733,"content":2270},[2271],{"text":2272,"type":737},"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":739,"attrs":2274,"content":2275},{"level":741},[2276],{"text":1437,"type":737},{"type":733,"content":2278},[2279,2280,2286],{"text":1441,"type":737},{"text":1443,"type":737,"marks":2281},[2282,2285],{"type":752,"attrs":2283},{"href":1447,"uuid":48,"anchor":48,"custom":2284,"target":755,"linktype":13},{},{"type":1954},{"text":1449,"type":737},{"type":733,"content":2288},[2289],{"text":1453,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2291,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2296,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2292,"component":118,"meta_info":2293,"meta_title":7,"block_image":2294,"cover_image":2295,"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":2300,"title":2301,"plugin":43,"description":2302},"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":2304,"alt":2305,"name":7,"focus":7,"title":2305,"filename":2306,"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,[1140],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2316,"created_at":2317,"published_at":2318,"updated_at":2319,"id":2320,"uuid":2321,"content":2322,"slug":2594,"full_slug":2595,"sort_by_date":48,"position":2596,"tag_list":2597,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":2598,"first_published_at":2599,"release_id":48,"lang":60,"path":1144,"alternates":2600,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2323,"faqs":2324,"title":2316,"topic":2341,"author":2356,"content":2357,"category":2575,"schedule":2583,"component":759,"meta_info":2584,"cover_image":2588,"description":2592,"contributors":2593},"0970fa5a-5687-49ba-9c33-b7285372264c",[2325,2329,2333,2337],{"_uid":2326,"answer":2327,"question":2328,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2330,"answer":2331,"question":2332,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2334,"answer":2335,"question":2336,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2338,"answer":2339,"question":2340,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2342,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2354,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2343,"component":39,"meta_info":2351,"block_image":2352,"cover_image":2353,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2344,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2349,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2345,"component":118,"meta_info":2346,"meta_title":7,"block_image":2347,"cover_image":2348,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":730,"content":2358},[2359,2364,2383,2388,2393,2397,2429,2433,2438,2448,2468,2472,2477,2481,2507,2511,2537,2541,2546,2558,2562,2571],{"type":739,"attrs":2360,"content":2361},{"level":741},[2362],{"text":2363,"type":737},"How to Get Better Head Movement in Boxing",{"type":733,"content":2365},[2366,2368,2375,2377,2381],{"text":2367,"type":737},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2369,"type":737,"marks":2370},"movements",[2371],{"type":752,"attrs":2372},{"href":2373,"uuid":48,"anchor":48,"custom":2374,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2376,"type":737}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2378,"type":737,"marks":2379},"employ",[2380],{"type":2245},{"text":2382,"type":737}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":739,"attrs":2384,"content":2385},{"level":741},[2386],{"text":2387,"type":737},"3 Boxing Head Movement Drills",{"type":739,"attrs":2389,"content":2390},{"level":781},[2391],{"text":2392,"type":737},"The 5 Point Pivot Drill",{"type":733,"content":2394},[2395],{"text":2396,"type":737},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":805,"content":2398},[2399,2405,2411,2417,2423],{"type":808,"content":2400},[2401],{"type":733,"content":2402},[2403],{"text":2404,"type":737},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":808,"content":2406},[2407],{"type":733,"content":2408},[2409],{"text":2410,"type":737},"Weave under to the other side (to avoid hooks)",{"type":808,"content":2412},[2413],{"type":733,"content":2414},[2415],{"text":2416,"type":737},"Pull back/sway (good for avoiding uppercuts)",{"type":808,"content":2418},[2419],{"type":733,"content":2420},[2421],{"text":2422,"type":737},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":808,"content":2424},[2425],{"type":733,"content":2426},[2427],{"text":2428,"type":737},"Throw a punch (it's important that defense and offense are fluid) ",{"type":733,"content":2430},[2431],{"text":2432,"type":737},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":739,"attrs":2434,"content":2435},{"level":781},[2436],{"text":2437,"type":737},"Frame and Shoot Drill",{"type":733,"content":2439},[2440,2442,2446],{"text":2441,"type":737},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2443,"type":737,"marks":2444},"will",[2445],{"type":2245},{"text":2447,"type":737}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":805,"content":2449},[2450,2456,2462],{"type":808,"content":2451},[2452],{"type":733,"content":2453},[2454],{"text":2455,"type":737},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":808,"content":2457},[2458],{"type":733,"content":2459},[2460],{"text":2461,"type":737},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":808,"content":2463},[2464],{"type":733,"content":2465},[2466],{"text":2467,"type":737},"Once you know what feels best, throw a punch from that position. ",{"type":733,"content":2469},[2470],{"text":2471,"type":737},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":739,"attrs":2473,"content":2474},{"level":781},[2475],{"text":2476,"type":737},"The Line Drill",{"type":733,"content":2478},[2479],{"text":2480,"type":737},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":805,"content":2482},[2483,2489,2495,2501],{"type":808,"content":2484},[2485],{"type":733,"content":2486},[2487],{"text":2488,"type":737},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":808,"content":2490},[2491],{"type":733,"content":2492},[2493],{"text":2494,"type":737}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":808,"content":2496},[2497],{"type":733,"content":2498},[2499],{"text":2500,"type":737},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":808,"content":2502},[2503],{"type":733,"content":2504},[2505],{"text":2506,"type":737},"Repeat step 1",{"type":733,"content":2508},[2509],{"text":2510,"type":737},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":805,"content":2512},[2513,2519,2525,2531],{"type":808,"content":2514},[2515],{"type":733,"content":2516},[2517],{"text":2518,"type":737},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":808,"content":2520},[2521],{"type":733,"content":2522},[2523],{"text":2524,"type":737},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":808,"content":2526},[2527],{"type":733,"content":2528},[2529],{"text":2530,"type":737},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":808,"content":2532},[2533],{"type":733,"content":2534},[2535],{"text":2536,"type":737},"Return to neutral and repeat the sequence",{"type":733,"content":2538},[2539],{"text":2540,"type":737},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":739,"attrs":2542,"content":2543},{"level":741},[2544],{"text":2545,"type":737},"Keep Your Head Moving",{"type":733,"content":2547},[2548,2550,2556],{"text":2549,"type":737},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2369,"type":737,"marks":2551},[2552],{"type":752,"attrs":2553},{"href":2554,"uuid":48,"anchor":48,"custom":2555,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2557,"type":737}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":739,"attrs":2559,"content":2560},{"level":741},[2561],{"text":1437,"type":737},{"type":733,"content":2563},[2564,2565,2570],{"text":1441,"type":737},{"text":1443,"type":737,"marks":2566},[2567],{"type":752,"attrs":2568},{"href":1447,"uuid":48,"anchor":48,"custom":2569,"target":755,"linktype":13},{},{"text":1449,"type":737},{"type":733,"content":2572},[2573],{"text":2574,"type":737},"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":2576,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2577,"component":118,"meta_info":2578,"meta_title":7,"block_image":2579,"cover_image":2580,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2585,"title":2586,"plugin":43,"description":2587},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2589,"alt":2590,"name":7,"focus":7,"title":2590,"filename":2591,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1140],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2602,"created_at":2603,"published_at":2604,"updated_at":2605,"id":2606,"uuid":2607,"content":2608,"slug":2822,"full_slug":2823,"sort_by_date":48,"position":2824,"tag_list":2825,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":2826,"first_published_at":2827,"release_id":48,"lang":60,"path":1144,"alternates":2828,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2609,"faqs":2610,"title":2602,"topic":2627,"author":2642,"content":2643,"category":2806,"schedule":2814,"component":759,"meta_info":2815,"cover_image":2818,"description":2817,"contributors":2821},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2611,2615,2619,2623],{"_uid":2612,"answer":2613,"question":2614,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2616,"answer":2617,"question":2618,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2620,"answer":2621,"question":2622,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2624,"answer":2625,"question":2626,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2628,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2640,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2629,"component":39,"meta_info":2637,"block_image":2638,"cover_image":2639,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2630,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2635,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2636,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2631,"component":118,"meta_info":2632,"meta_title":7,"block_image":2633,"cover_image":2634,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":730,"content":2644},[2645,2658,2670,2675,2679,2689,2693,2698,2702,2706,2712,2722,2735,2740,2751,2754,2764,2765,2770,2783,2794,2803],{"type":733,"content":2646},[2647,2649,2656],{"text":2648,"type":737},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2650,"type":737,"marks":2651},"Aaron Swenson",[2652],{"type":752,"attrs":2653},{"href":2654,"uuid":48,"anchor":48,"custom":2655,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2657,"type":737}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":788,"attrs":2659},{"id":2660,"body":2661},"0a18151c-90cf-40c6-926a-b258a15847a9",[2662],{"_uid":2663,"link":2664,"image":2666,"title":2668,"component":1545},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2665,"linktype":13,"fieldtype":14,"cached_url":2665},"https://youtu.be/oMc52QTWo1A",{"id":2667,"alt":2668,"name":7,"focus":48,"title":2668,"filename":2669,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":739,"attrs":2671,"content":2672},{"level":741},[2673],{"text":2674,"type":737},"The Rebellious Age",{"type":733,"content":2676},[2677],{"text":2678,"type":737},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":788,"attrs":2680},{"id":2660,"body":2681},[2682],{"url":2683,"_uid":2684,"image":2685,"component":798,"copyright_details":2688},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2686,"alt":2650,"name":7,"focus":48,"title":2650,"filename":2687,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":733,"content":2690},[2691],{"text":2692,"type":737},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":739,"attrs":2694,"content":2695},{"level":741},[2696],{"text":2697,"type":737},"It’s Time To Spar",{"type":733,"content":2699},[2700],{"text":2701,"type":737},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":733,"content":2703},[2704],{"text":2705,"type":737},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":739,"attrs":2707,"content":2708},{"level":741},[2709,2711],{"text":2710,"type":737},"Humbling Experience and A New Life Path",{"type":786},{"type":788,"attrs":2713},{"id":2660,"body":2714},[2715],{"url":2716,"_uid":2717,"image":2718,"component":798,"copyright_details":2721},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2719,"alt":2650,"name":7,"focus":48,"title":2650,"filename":2720,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":733,"content":2723},[2724,2726,2733],{"text":2725,"type":737},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2727,"type":737,"marks":2728},"body shot",[2729],{"type":752,"attrs":2730},{"href":2731,"uuid":48,"anchor":48,"custom":2732,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2734,"type":737}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":739,"attrs":2736,"content":2737},{"level":741},[2738,2739],{"text":2626,"type":737},{"type":786},{"type":788,"attrs":2741},{"id":2660,"body":2742},[2743],{"url":2744,"_uid":2745,"image":2746,"component":798,"copyright_details":2750},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2747,"alt":2748,"name":7,"focus":48,"title":2748,"filename":2749,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":733,"content":2752},[2753],{"text":2625,"type":737},{"type":788,"attrs":2755},{"id":2756,"body":2757},"ce079800-7842-415f-8625-1c76bcc86c9f",[2758],{"_uid":2759,"text":2760,"image":2761,"author":2762,"component":2763},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":733},{"type":739,"attrs":2766,"content":2767},{"level":741},[2768],{"text":2769,"type":737},"Inspirational FightCamp Trainers",{"type":733,"content":2771},[2772,2774,2781],{"text":2773,"type":737},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2775,"type":737,"marks":2776},"FightCamp Trainers",[2777],{"type":752,"attrs":2778},{"href":2779,"uuid":48,"anchor":48,"custom":2780,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2782,"type":737}," have you covered.",{"type":788,"attrs":2784},{"id":2660,"body":2785},[2786],{"url":2787,"_uid":2788,"image":2789,"component":798,"copyright_details":2793},{"id":7,"url":7,"linktype":1251,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2790,"alt":2791,"name":7,"focus":48,"title":2791,"filename":2792,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":733,"content":2795},[2796,2797,2802],{"text":1441,"type":737},{"text":1443,"type":737,"marks":2798},[2799],{"type":752,"attrs":2800},{"href":1447,"uuid":48,"anchor":48,"custom":2801,"target":755,"linktype":13},{},{"text":1449,"type":737},{"type":733,"content":2804},[2805],{"text":1453,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2807,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2808,"component":118,"meta_info":2809,"meta_title":7,"block_image":2810,"cover_image":2811,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2816,"title":2602,"plugin":43,"description":2817},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2819,"alt":2602,"name":7,"focus":48,"title":2602,"filename":2820,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1140],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2830,"created_at":2831,"published_at":2832,"updated_at":2833,"id":2834,"uuid":2835,"content":2836,"slug":3170,"full_slug":3171,"sort_by_date":48,"position":3172,"tag_list":3173,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":3174,"first_published_at":3175,"release_id":48,"lang":60,"path":1144,"alternates":3176,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2837,"faqs":2838,"title":2830,"topic":2851,"author":2866,"content":2867,"category":3151,"schedule":3159,"component":759,"meta_info":3160,"cover_image":3164,"description":3168,"contributors":3169},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2839,2843,2847],{"_uid":2840,"answer":2841,"question":2842,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2844,"answer":2845,"question":2846,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2848,"answer":2849,"question":2850,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2852,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2864,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2865,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2853,"component":39,"meta_info":2861,"block_image":2862,"cover_image":2863,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2854,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2859,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2860,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2855,"component":118,"meta_info":2856,"meta_title":7,"block_image":2857,"cover_image":2858,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":730,"content":2868},[2869,2883,2887,2899,2904,2909,2939,2944,2971,2976,2998,3003,3025,3030,3052,3057,3084,3089,3105,3109,3133,3137,3148],{"type":733,"content":2870},[2871,2873,2881],{"text":2872,"type":737},"Post-workout ",{"text":2874,"type":737,"marks":2875},"stretches",[2876,2880],{"type":752,"attrs":2877},{"href":2878,"uuid":48,"anchor":48,"custom":2879,"target":755,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1954},{"text":2882,"type":737}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":739,"attrs":2884,"content":2885},{"level":741},[2886],{"text":2842,"type":737},{"type":733,"content":2888},[2889,2897],{"text":2890,"type":737,"marks":2891},"Research",[2892,2896],{"type":752,"attrs":2893},{"href":2894,"uuid":48,"anchor":48,"custom":2895,"target":755,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1954},{"text":2898,"type":737}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":739,"attrs":2900,"content":2901},{"level":741},[2902],{"text":2903,"type":737},"7 Stretches to Help You Recover Post-Workout",{"type":739,"attrs":2905,"content":2906},{"level":781},[2907],{"text":2908,"type":737},"Shoulder Flossing",{"type":2910,"attrs":2911,"content":2914},"ordered_list",{"order":2912},{"order":2913},1,[2915,2921,2927,2933],{"type":808,"content":2916},[2917],{"type":733,"content":2918},[2919],{"text":2920,"type":737},"Start in a standing position.",{"type":808,"content":2922},[2923],{"type":733,"content":2924},[2925],{"text":2926,"type":737},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":808,"content":2928},[2929],{"type":733,"content":2930},[2931],{"text":2932,"type":737},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":808,"content":2934},[2935],{"type":733,"content":2936},[2937],{"text":2938,"type":737},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":739,"attrs":2940,"content":2941},{"level":781},[2942],{"text":2943,"type":737},"World's Greatest Stretch ",{"type":2910,"attrs":2945,"content":2946},{"order":2913},[2947,2953,2959,2965],{"type":808,"content":2948},[2949],{"type":733,"content":2950},[2951],{"text":2952,"type":737},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":808,"content":2954},[2955],{"type":733,"content":2956},[2957],{"text":2958,"type":737},"Next to the left hand, raise the left hand to the sky. ",{"type":808,"content":2960},[2961],{"type":733,"content":2962},[2963],{"text":2964,"type":737},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":808,"content":2966},[2967],{"type":733,"content":2968},[2969],{"text":2970,"type":737},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":739,"attrs":2972,"content":2973},{"level":781},[2974],{"text":2975,"type":737},"Kneeling Quad/Hip Flexor Stretch",{"type":2910,"attrs":2977,"content":2979},{"order":2978},{"order":2913},[2980,2986,2992],{"type":808,"content":2981},[2982],{"type":733,"content":2983},[2984],{"text":2985,"type":737},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":808,"content":2987},[2988],{"type":733,"content":2989},[2990],{"text":2991,"type":737},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":808,"content":2993},[2994],{"type":733,"content":2995},[2996],{"text":2997,"type":737},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":739,"attrs":2999,"content":3000},{"level":781},[3001],{"text":3002,"type":737},"Cat/Cow",{"type":2910,"attrs":3004,"content":3006},{"order":3005},{"order":2913},[3007,3013,3019],{"type":808,"content":3008},[3009],{"type":733,"content":3010},[3011],{"text":3012,"type":737},"Start on all fours, neutral spine. ",{"type":808,"content":3014},[3015],{"type":733,"content":3016},[3017],{"text":3018,"type":737},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":808,"content":3020},[3021],{"type":733,"content":3022},[3023],{"text":3024,"type":737},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":739,"attrs":3026,"content":3027},{"level":781},[3028],{"text":3029,"type":737},"Thread the Needle",{"type":2910,"attrs":3031,"content":3033},{"order":3032},{"order":2913},[3034,3040,3046],{"type":808,"content":3035},[3036],{"type":733,"content":3037},[3038],{"text":3039,"type":737},"Start on all fours. ",{"type":808,"content":3041},[3042],{"type":733,"content":3043},[3044],{"text":3045,"type":737},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":808,"content":3047},[3048],{"type":733,"content":3049},[3050],{"text":3051,"type":737},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":739,"attrs":3053,"content":3054},{"level":781},[3055],{"text":3056,"type":737},"Thread the Needle With a Twist ",{"type":2910,"attrs":3058,"content":3060},{"order":3059},{"order":2913},[3061,3066,3072,3078],{"type":808,"content":3062},[3063],{"type":733,"content":3064},[3065],{"text":3039,"type":737},{"type":808,"content":3067},[3068],{"type":733,"content":3069},[3070],{"text":3071,"type":737},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":808,"content":3073},[3074],{"type":733,"content":3075},[3076],{"text":3077,"type":737},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":808,"content":3079},[3080],{"type":733,"content":3081},[3082],{"text":3083,"type":737},"Return to the starting position.",{"type":739,"attrs":3085,"content":3086},{"level":781},[3087],{"text":3088,"type":737},"Scorpion Stretch (Prone) ",{"type":2910,"attrs":3090,"content":3092},{"order":3091},{"order":2913},[3093,3099],{"type":808,"content":3094},[3095],{"type":733,"content":3096},[3097],{"text":3098,"type":737},"Begin lying down, arms out in T. ",{"type":808,"content":3100},[3101],{"type":733,"content":3102},[3103],{"text":3104,"type":737},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":739,"attrs":3106,"content":3107},{"level":741},[3108],{"text":2850,"type":737},{"type":733,"content":3110},[3111,3113,3121,3123,3131],{"text":3112,"type":737},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3114,"type":737,"marks":3115},"range of motion improvements",[3116,3120],{"type":752,"attrs":3117},{"href":3118,"uuid":48,"anchor":48,"custom":3119,"target":755,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1954},{"text":3122,"type":737},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":3124,"type":737,"marks":3125},"Studies",[3126,3130],{"type":752,"attrs":3127},{"href":3128,"uuid":48,"anchor":48,"custom":3129,"target":755,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1954},{"text":3132,"type":737}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":739,"attrs":3134,"content":3135},{"level":741},[3136],{"text":1437,"type":737},{"type":733,"content":3138},[3139,3140,3146],{"text":1441,"type":737},{"text":1443,"type":737,"marks":3141},[3142,3145],{"type":752,"attrs":3143},{"href":1447,"uuid":48,"anchor":48,"custom":3144,"target":755,"linktype":13},{},{"type":1954},{"text":3147,"type":737}," 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":733,"content":3149},[3150],{"text":2574,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3152,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3153,"component":118,"meta_info":3154,"meta_title":7,"block_image":3155,"cover_image":3156,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":3161,"title":3162,"plugin":43,"description":3163},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3165,"alt":3166,"name":7,"focus":7,"title":3166,"filename":3167,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1140],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":759,"created_at":3178,"published_at":3179,"updated_at":3180,"id":3181,"uuid":3182,"content":3183,"slug":759,"full_slug":3204,"sort_by_date":48,"position":446,"tag_list":3205,"is_startpage":9,"parent_id":3206,"meta_data":48,"group_id":3207,"first_published_at":3208,"release_id":48,"lang":60,"path":7,"alternates":3209,"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":3184,"component":3185,"meta_info":3186,"custom_content_list":3188},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3187,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3189,3194,3199],{"_uid":3190,"label":3191,"value":3192,"dev_id":3193,"component":737},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3195,"label":3196,"value":3197,"dev_id":3198,"component":737},"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":3200,"label":3201,"value":3202,"dev_id":3203,"component":737},"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",[],1785892827890]