[{"data":1,"prerenderedAt":3209},["ShallowReactive",2],{"default-layout-data":3,"article-training-6-at-home-boxing-drills-to-train-using-diy-boxing-equipment":654,"article-page-config":3176},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1408,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1400,"full_slug":1401,"sort_by_date":48,"position":1402,"tag_list":1403,"is_startpage":9,"parent_id":1404,"meta_data":48,"group_id":1405,"first_published_at":1406,"release_id":48,"lang":60,"path":7,"alternates":1407,"default_full_slug":48,"translated_slugs":48},"6 At-Home Boxing Drills To Train (Using DIY Boxing Equipment)","2021-11-16T16:41:51.429Z","2022-09-26T19:57:31.104Z","2022-09-26T19:57:31.157Z",85873082,"e75ea158-84fb-47cb-83bf-7a6d65cf587e",{"_uid":664,"faqs":665,"title":683,"topic":684,"author":699,"content":725,"category":1381,"schedule":1389,"component":1390,"meta_info":1391,"cover_image":1395,"description":1394,"email_capture":1399},"866f6276-d7fe-409b-927e-63eb743d61ed",[666,671,675,679],{"_uid":667,"answer":668,"question":669,"component":670},"c2de0a32-b684-42f8-8340-4e71603fbcd1","To box at home, typical equipment that you need includes gloves, hand wraps, weights, and a punching bag.","What do I need to box at home?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6854d61b-2dd1-4e2c-9196-811e7d63f06d","Using just a few common household objects, it’s possible to create your own homemade DIY boxing equipment and start training today. Using just scissors, non-reside tape, and a pool noodle, you can create your own at-home boxing equipment following the instructions in this article.","How do I make at-home boxing equipment?",{"_uid":676,"answer":677,"question":678,"component":670},"97c3c691-1687-419b-8e61-0c3b736c161d","One of the fundamental tools any aspiring boxer needs to develop is the bob and weave. Proven to be one of the most effective ways to avoid a strike to the head, this movement can help you improve your reaction time, as well as your agility.","What is the bob and weave?",{"_uid":680,"answer":681,"question":682,"component":670},"935f9044-7deb-4aed-8f91-036f51097be0","Set yourself up in your boxing stance. Envision a hook being thrown at your face and, in one fluid movement, perform the following move: Drop your back leg low, Allow your hips to drop down, Move underneath an imaginary mark above your head in a “U” formation and return to your boxing stance","How do you bob and weave in boxing?","6 At-Home Boxing Drills To Train Using DIY Boxing Equipment",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":685,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":686,"component":39,"meta_info":694,"block_image":695,"cover_image":696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":688,"component":118,"meta_info":689,"meta_title":7,"block_image":690,"cover_image":691,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":700,"created_at":701,"published_at":702,"updated_at":703,"id":704,"uuid":705,"content":706,"slug":718,"full_slug":719,"sort_by_date":48,"position":446,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":707,"_uid":708,"name":700,"photo":709,"component":713,"social_link_tiktok":714,"social_link_twitter":715,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":716,"social_link_linkedin":7,"social_link_instagram":717,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":710,"alt":700,"name":711,"focus":48,"title":700,"filename":712,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":726,"content":727},"doc",[728,734,782,788,802,810,820,826,846,850,873,877,882,888,897,900,904,930,934,938,942,948,957,961,967,976,980,984,989,993,1019,1023,1029,1033,1047,1051,1057,1066,1092,1096,1102,1111,1136,1142,1151,1164,1170,1179,1216,1222,1231,1251,1255,1261,1270,1301,1305,1340,1345],{"type":729,"content":730},"paragraph",[731],{"text":732,"type":733},"Starting to learn how to box can be difficult when you don’t have any equipment, and boxing equipment can get expensive quickly. At-home boxing equipment such as gloves, hand wraps, weights, bags, and more can easily cost hundreds of dollars, but it's possible to make your own boxing equipment for training at home using household items. When you start to train, you may have questions such as:","text",{"type":735,"content":736},"bullet_list",[737,760,765],{"type":738,"content":739},"list_item",[740],{"type":729,"content":741},[742,744,750,758],{"text":743,"type":733},"What do ",{"text":745,"type":733,"marks":746}," ",[747],{"type":748,"attrs":749},"styled",{"class":7},{"text":751,"type":733,"marks":752},"I need to box at home",[753],{"type":754,"attrs":755},"link",{"href":756,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/5-things-you-need-to-set-up-your-at-home-boxing-gym","_blank",{"text":759,"type":733},"?",{"type":738,"content":761},[762],{"type":729,"content":763},[764],{"text":674,"type":733},{"type":738,"content":766},[767],{"type":729,"content":768},[769,771,775,781],{"text":770,"type":733},"How can I learn ",{"text":745,"type":733,"marks":772},[773],{"type":748,"attrs":774},{"class":7},{"text":776,"type":733,"marks":777},"boxing at home for beginners",[778],{"type":754,"attrs":779},{"href":780,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{"text":759,"type":733},{"type":729,"content":783},[784,786],{"text":785,"type":733},"Anybody can start developing boxing skills from home with little equipment. Using just a few common household objects, it’s possible to create your own homemade DIY boxing equipment and start training today.",{"type":787},"hard_break",{"type":789,"attrs":790},"blok",{"id":791,"body":792},"665d40fb-0f3f-471e-b55e-d51abb633ab6",[793],{"_uid":794,"link":795,"image":797,"title":799,"component":801},"i-2238aaba-a573-47a3-9f4e-0336ed05b28a",{"id":7,"url":796,"linktype":13,"fieldtype":14,"cached_url":796},"https://youtu.be/syDdm0MDcm4",{"id":798,"alt":799,"name":7,"focus":48,"title":799,"filename":800,"copyright":7,"fieldtype":50},3410179,"At Home Boxing Training (using HOUSEHOLD ITEMS)","https://a.storyblok.com/f/115220/1244x700/aa1438540a/at-home-boxing-hacks-to-train-youtube-video.jpg","image_video_link",{"type":803,"attrs":804,"content":806},"heading",{"level":805},2,[807,809],{"text":808,"type":733},"Step 1: Set Up The Equipment",{"type":787},{"type":789,"attrs":811},{"id":791,"body":812},[813],{"_uid":814,"image":815,"component":819},"i-be8c7f16-d2b7-4820-aaea-313276fd32a5",{"id":816,"alt":817,"name":7,"focus":48,"title":817,"filename":818,"copyright":7,"fieldtype":50},3410260,"Coach PJ Using Pool Noodles For Heavy Bag Drills","https://a.storyblok.com/f/115220/1380x700/33b496f469/setting_up_boxing_equipment.jpg","content_image",{"type":803,"attrs":821,"content":823},{"level":822},3,[824],{"text":825,"type":733},"Items Required:",{"type":735,"content":827},[828,834,840],{"type":738,"content":829},[830],{"type":729,"content":831},[832],{"text":833,"type":733},"Scissors",{"type":738,"content":835},[836],{"type":729,"content":837},[838],{"text":839,"type":733},"Non-residue duct tape",{"type":738,"content":841},[842],{"type":729,"content":843},[844],{"text":845,"type":733},"A pool noodle",{"type":729,"content":847},[848],{"text":849,"type":733},"Once you have those supplies, you can begin building your DIY boxing training setup. Start by cutting the pool noodle evenly in half and set one of the halves aside for now. To suspend the pool noodle, follow these steps:",{"type":851,"attrs":852,"content":854},"ordered_list",{"order":853},1,[855,861,867],{"type":738,"content":856},[857],{"type":729,"content":858},[859],{"text":860,"type":733},"Put the pool noodle at head height, perpendicular to a wall.",{"type":738,"content":862},[863],{"type":729,"content":864},[865],{"text":866,"type":733},"Tape the back of the pool noodle to the wall vertically.",{"type":738,"content":868},[869],{"type":729,"content":870},[871],{"text":872,"type":733},"To secure the tape, horizontally lay two pieces of tape across the vertical line of tape.",{"type":729,"content":874},[875],{"text":876,"type":733},"To know if you’ve completed this step successfully, stand next to the pool noodle. It should be directly next to your head on either your left or right side. If you’ve done this right, then it’s go-time. You’ll now be able to start working on some boxing drills that can help you develop your skills.",{"type":803,"attrs":878,"content":879},{"level":805},[880],{"text":881,"type":733},"Step 2: Training Drill",{"type":803,"attrs":883,"content":884},{"level":805},[885,887],{"text":886,"type":733},"Bob and Weave",{"type":787},{"type":789,"attrs":889},{"id":791,"body":890},[891],{"_uid":892,"image":893,"component":819},"i-cb1580a4-b311-47c2-8d02-b0214406346a",{"id":894,"alt":895,"name":7,"focus":48,"title":895,"filename":896,"copyright":7,"fieldtype":50},3410278,"Coach PJ Doing a Bob & Weave Boxing Drill","https://a.storyblok.com/f/115220/1380x700/a358518764/bob_and_weave_drill.jpg",{"type":729,"content":898},[899],{"text":677,"type":733},{"type":729,"content":901},[902],{"text":903,"type":733},"Set yourself up in your boxing stance with the pool noodle to the right of your head. Envision a hook being thrown at your face and, in one fluid movement, perform the following move:",{"type":735,"content":905},[906,912,918,924],{"type":738,"content":907},[908],{"type":729,"content":909},[910],{"text":911,"type":733},"Drop your back leg low",{"type":738,"content":913},[914],{"type":729,"content":915},[916],{"text":917,"type":733},"Allow your hips to drop down",{"type":738,"content":919},[920],{"type":729,"content":921},[922],{"text":923,"type":733},"Move underneath the noodle in a “U” formation and return to your boxing stance",{"type":738,"content":925},[926],{"type":729,"content":927},[928],{"text":929,"type":733},"The pool noodle should now be to the left of your face",{"type":729,"content":931},[932],{"text":933,"type":733},"Practice bobbing and weaving underneath the pool noodle until the movement feels like second nature. As a reminder, when the pool noodle is to the right of your face, your back leg should lead the movement. When it is to the left of your face, your front leg will lead the movement.",{"type":729,"content":935},[936],{"text":937,"type":733},"Got it down? Good. We’re going to take it up a level.",{"type":729,"content":939},[940],{"text":941,"type":733},"Remember the other half of the pool noodle from earlier? It’s time to use it.",{"type":803,"attrs":943,"content":944},{"level":805},[945,947],{"text":946,"type":733},"Step 3: Set Up The Equipment (Part 2)",{"type":787},{"type":789,"attrs":949},{"id":791,"body":950},[951],{"_uid":952,"image":953,"component":819},"i-5620bab6-7287-416b-881a-d4642d959ff0",{"id":954,"alt":955,"name":7,"focus":48,"title":955,"filename":956,"copyright":7,"fieldtype":50},3410307,"Coach PJ Adding Pool Noodles to a Punching Bag","https://a.storyblok.com/f/115220/1380x701/6b63ac7f33/adding_to_boxing_equipment.jpg",{"type":729,"content":958},[959],{"text":960,"type":733},"Pick up the other half of the pool noodle and tape it in the exact same way as you did the first. If you are using a wall that protrudes, add the other pool noodle perpendicular to the other side of the wall. However, if you are using a flat wall then leave about one foot of space between the two pool noodles. Ensure both pool noodles are at the same height.",{"type":803,"attrs":962,"content":963},{"level":805},[964,966],{"text":965,"type":733},"Step 4: Back To The Drill",{"type":787},{"type":789,"attrs":968},{"id":791,"body":969},[970],{"_uid":971,"image":972,"component":819},"i-d654e99f-3d6e-45bb-80fd-6c3ae2deb207",{"id":973,"alt":974,"name":7,"focus":48,"title":974,"filename":975,"copyright":7,"fieldtype":50},3410452,"Coach PJ Doing a Bob and Weave Drill","https://a.storyblok.com/f/115220/1380x700/bbd37a4dc2/bob_and_weave_drill_with_added_boxing_equipment.jpg",{"type":729,"content":977},[978],{"text":979,"type":733},"Practice the same bob and weave movement, but return to center each time so that the pool noodles are on either side of your face. Mix up which side you move to and try to make the movement more spontaneous.",{"type":729,"content":981},[982],{"text":983,"type":733},"If you feel comfortable enough, consider switching your boxing stance for an added movement challenge.",{"type":803,"attrs":985,"content":986},{"level":822},[987],{"text":988,"type":733},"Adding Strikes In",{"type":729,"content":990},[991],{"text":992,"type":733},"Movement training helps develop your agility, but it doesn’t help as much with your striking skills. To accomplish this, let’s add some simple hooks to this movement.",{"type":735,"content":994},[995,1001,1007,1013],{"type":738,"content":996},[997],{"type":729,"content":998},[999],{"text":1000,"type":733},"Get set in your fighting stance between the two pool noodles",{"type":738,"content":1002},[1003],{"type":729,"content":1004},[1005],{"text":1006,"type":733},"Slip to your right side",{"type":738,"content":1008},[1009],{"type":729,"content":1010},[1011],{"text":1012,"type":733},"As soon as you rise into a standing position, throw a right hook into the bag",{"type":738,"content":1014},[1015],{"type":729,"content":1016},[1017],{"text":1018,"type":733},"Slip back to center and repeat the same movement to the left",{"type":729,"content":1020},[1021],{"text":1022,"type":733},"The most important aspect of adding this strike is not having a delay between the time you stand up from your slip and when you throw the strike. You don’t want to allow an opponent time to recover from their miss.",{"type":803,"attrs":1024,"content":1025},{"level":805},[1026,1028],{"text":1027,"type":733},"Step 5: The Workout",{"type":787},{"type":729,"content":1030},[1031],{"text":1032,"type":733},"Now that you’ve made an effective piece of training equipment entirely out of household items, as well as practiced some simple movements and strike drills, it’s time to tie it all together into an effective workout. Two common questions asked by beginner boxers are:",{"type":735,"content":1034},[1035,1041],{"type":738,"content":1036},[1037],{"type":729,"content":1038},[1039],{"text":1040,"type":733},"How can I do boxing training at home?",{"type":738,"content":1042},[1043],{"type":729,"content":1044},[1045],{"text":1046,"type":733},"How do you train like a boxer?",{"type":729,"content":1048},[1049],{"text":1050,"type":733},"Now that you know you don’t need equipment, you can train at home. Follow this 3-minute, multi-part boxing workout. There are no breaks, so be sure to pace yourself:",{"type":803,"attrs":1052,"content":1053},{"level":805},[1054,1056],{"text":1055,"type":733},"Roll Rear - Roll Center (30 seconds)",{"type":787},{"type":789,"attrs":1058},{"id":791,"body":1059},[1060],{"_uid":1061,"image":1062,"component":819},"i-6ce244e7-3cd3-4736-98f6-cfd85035d289",{"id":1063,"alt":1064,"name":7,"focus":48,"title":1064,"filename":1065,"copyright":7,"fieldtype":50},3410585,"Coach PJ Doing a Rear Roll Boxing Movement","https://a.storyblok.com/f/115220/1380x700/c173b5ded9/roll_rear_drill.jpg",{"type":735,"content":1067},[1068,1074,1080,1086],{"type":738,"content":1069},[1070],{"type":729,"content":1071},[1072],{"text":1073,"type":733},"Get in your boxing stance in the center of your two pool noodles",{"type":738,"content":1075},[1076],{"type":729,"content":1077},[1078],{"text":1079,"type":733},"Drop your back leg and roll to the right",{"type":738,"content":1081},[1082],{"type":729,"content":1083},[1084],{"text":1085,"type":733},"Return to center with a roll to the left",{"type":738,"content":1087},[1088],{"type":729,"content":1089},[1090],{"text":1091,"type":733},"Repeat for 30 seconds",{"type":729,"content":1093},[1094],{"text":1095,"type":733},"(To get the most out of this workout, ensure you are coming to an upright position after you roll.)",{"type":803,"attrs":1097,"content":1098},{"level":805},[1099,1101],{"text":1100,"type":733},"Roll Lead - Roll Center (30 seconds)",{"type":787},{"type":789,"attrs":1103},{"id":791,"body":1104},[1105],{"_uid":1106,"image":1107,"component":819},"i-935fc9d4-03e7-41a8-95b8-6138ee9efe9f",{"id":1108,"alt":1109,"name":7,"focus":48,"title":1109,"filename":1110,"copyright":7,"fieldtype":50},3410729,"Coach PJ Doing a Roll Center Boxing Movement","https://a.storyblok.com/f/115220/1380x700/8aff3df6f4/roll_center_drill.jpg",{"type":735,"content":1112},[1113,1119,1125,1131],{"type":738,"content":1114},[1115],{"type":729,"content":1116},[1117],{"text":1118,"type":733},"Return to your boxing stance at the center of the pool noodles",{"type":738,"content":1120},[1121],{"type":729,"content":1122},[1123],{"text":1124,"type":733},"Lead with a roll to your left (or right if you are a southpaw)",{"type":738,"content":1126},[1127],{"type":729,"content":1128},[1129],{"text":1130,"type":733},"Return to center by dropping your back leg and rolling back",{"type":738,"content":1132},[1133],{"type":729,"content":1134},[1135],{"text":1091,"type":733},{"type":803,"attrs":1137,"content":1138},{"level":805},[1139,1141],{"text":1140,"type":733},"Roll Lead - Roll Center - Roll Rear - Roll Center (30 seconds)",{"type":787},{"type":789,"attrs":1143},{"id":791,"body":1144},[1145],{"_uid":1146,"image":1147,"component":819},"i-be96bda3-3e64-4ab7-a829-a76e8bde80e3",{"id":1148,"alt":1149,"name":7,"focus":48,"title":1149,"filename":1150,"copyright":7,"fieldtype":50},3410845,"Coach PJ Doing a Roll Lead Boxing Movement","https://a.storyblok.com/f/115220/1380x700/a148c97721/roll_lead_drill.jpg",{"type":735,"content":1152},[1153,1159],{"type":738,"content":1154},[1155],{"type":729,"content":1156},[1157],{"text":1158,"type":733},"Perform the previous two movements but tie them together in one fluid motion",{"type":738,"content":1160},[1161],{"type":729,"content":1162},[1163],{"text":1091,"type":733},{"type":803,"attrs":1165,"content":1166},{"level":805},[1167,1169],{"text":1168,"type":733},"Roll Rear x 2 - Rear Hook - Roll Lead x 2 - Lead Hook (30 seconds)",{"type":787},{"type":789,"attrs":1171},{"id":791,"body":1172},[1173],{"_uid":1174,"image":1175,"component":819},"i-7d4d0fc0-8e26-4cf5-940c-f0607105d7af",{"id":1176,"alt":1177,"name":7,"focus":48,"title":1177,"filename":1178,"copyright":7,"fieldtype":50},3410874,"Coach PJ Throwing a Rear Hook on a Heavy Bag","https://a.storyblok.com/f/115220/1380x700/3ca452bf8c/rear_hook_drill.jpg",{"type":735,"content":1180},[1181,1187,1193,1199,1205,1211],{"type":738,"content":1182},[1183],{"type":729,"content":1184},[1185],{"text":1186,"type":733},"Start with a roll to your rear side",{"type":738,"content":1188},[1189],{"type":729,"content":1190},[1191],{"text":1192,"type":733},"Throw a hook after performing the slip",{"type":738,"content":1194},[1195],{"type":729,"content":1196},[1197],{"text":1198,"type":733},"Slip back to center with your lead leg",{"type":738,"content":1200},[1201],{"type":729,"content":1202},[1203],{"text":1204,"type":733},"Slip again with your lead leg and throw a left hook",{"type":738,"content":1206},[1207],{"type":729,"content":1208},[1209],{"text":1210,"type":733},"Slip back to center with your rear leg",{"type":738,"content":1212},[1213],{"type":729,"content":1214},[1215],{"text":1091,"type":733},{"type":803,"attrs":1217,"content":1218},{"level":805},[1219,1221],{"text":1220,"type":733},"Roll Rear - Lead Hook - Roll Lead - Rear Hook (30 seconds)",{"type":787},{"type":789,"attrs":1223},{"id":791,"body":1224},[1225],{"_uid":1226,"image":1227,"component":819},"i-43f6d65b-0b30-4b30-8f09-26fc8336f492",{"id":1228,"alt":1229,"name":7,"focus":48,"title":1229,"filename":1230,"copyright":7,"fieldtype":50},3411688,"Coach PJ Doing a Lead Hook on a Punching Bag","https://a.storyblok.com/f/115220/1380x700/d1e2ab4828/lead_hook.png",{"type":735,"content":1232},[1233,1239,1245],{"type":738,"content":1234},[1235],{"type":729,"content":1236},[1237],{"text":1238,"type":733},"Roll with your rear leg while simultaneously throwing a hook with your lead hand",{"type":738,"content":1240},[1241],{"type":729,"content":1242},[1243],{"text":1244,"type":733},"Roll back to center using your lead leg while throwing a hook with your rear hand",{"type":738,"content":1246},[1247],{"type":729,"content":1248},[1249],{"text":1250,"type":733},"Continue alternating sides for 30 seconds",{"type":729,"content":1252},[1253],{"text":1254,"type":733},"An easy way to think of this exercise is that the hand throwing the hook should be opposite to the leg that is leading the movement. In this particular instance, don’t wait to rise before throwing the hook. Your punch should be thrown at the bottom of your “U”.",{"type":803,"attrs":1256,"content":1257},{"level":805},[1258,1260],{"text":1259,"type":733},"Roll Rear - Roll Lead - Pull Back (30 seconds)",{"type":787},{"type":789,"attrs":1262},{"id":791,"body":1263},[1264],{"_uid":1265,"image":1266,"component":819},"i-5d20eec3-0001-4d45-8b1d-2be03a1c3b91",{"id":1267,"alt":1268,"name":7,"focus":48,"title":1268,"filename":1269,"copyright":7,"fieldtype":50},3410533,"Coach PJ Doing a Pull Back Boxing Move","https://a.storyblok.com/f/115220/1380x700/a5ef4ac44c/pull_back_drill.jpg",{"type":735,"content":1271},[1272,1278,1284,1290,1296],{"type":738,"content":1273},[1274],{"type":729,"content":1275},[1276],{"text":1277,"type":733},"Drop your back leg and roll to your right",{"type":738,"content":1279},[1280],{"type":729,"content":1281},[1282],{"text":1283,"type":733},"Return to center by rolling with your lead leg",{"type":738,"content":1285},[1286],{"type":729,"content":1287},[1288],{"text":1289,"type":733},"Pull back at center as if an opponent is throwing a straight punch at you",{"type":738,"content":1291},[1292],{"type":729,"content":1293},[1294],{"text":1295,"type":733},"Repeat this process, but start with a roll to the left this time",{"type":738,"content":1297},[1298],{"type":729,"content":1299},[1300],{"text":1250,"type":733},{"type":729,"content":1302},[1303],{"text":1304,"type":733},"Great work! You absolutely crushed one of your first at-home boxing workouts using DIY home boxing equipment. Practicing these drills in your free time, or even running through the workout a few times a day, can have you training like a champion in no time. While boxing equipment helps you improve your training, you can start right now with these drills.",{"type":729,"content":1306},[1307,1309,1314,1322,1327,1335],{"text":1308,"type":733},"With dedication to the craft of boxing and continually training the movements and skills, anyone can become a boxer. To learn more engaging and impactful workouts, tips, and tricks",{"text":1310,"type":733,"marks":1311}," subscribe to ",[1312],{"type":748,"attrs":1313},{"class":7},{"text":1315,"type":733,"marks":1316},"FightCamp's YouTube channel",[1317,1320],{"type":754,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://www.youtube.com/c/FightCamp",{"type":748,"attrs":1321},{"class":7},{"text":1323,"type":733,"marks":1324}," or visit the ",[1325],{"type":748,"attrs":1326},{"class":7},{"text":1328,"type":733,"marks":1329},"FightCamp blog",[1330,1333],{"type":754,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"type":748,"attrs":1334},{"class":7},{"text":1336,"type":733,"marks":1337},".",[1338],{"type":748,"attrs":1339},{"class":7},{"type":803,"attrs":1341,"content":1342},{"level":822},[1343],{"text":1344,"type":733},"Related Articles",{"type":729,"content":1346},[1347,1353,1354,1360,1361,1367,1368,1374,1375],{"text":1348,"type":733,"marks":1349},"How Do Boxers Train For a Fight?",[1350],{"type":754,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-train-for-a-fight",{"type":787},{"text":1355,"type":733,"marks":1356},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1357],{"type":754,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":787},{"text":1362,"type":733,"marks":1363},"Boxing Movement and Footwork Training: Slip Rope Drill",[1364],{"type":754,"attrs":1365},{"href":1366,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"type":787},{"text":1369,"type":733,"marks":1370},"Boxing Movement and Footwork Training: Tennis Ball Drill",[1371],{"type":754,"attrs":1372},{"href":1373,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-tennis-ball-drill",{"type":787},{"text":1376,"type":733,"marks":1377},"How To Train On a Heavy Bag: Boxing Tips",[1378],{"type":754,"attrs":1379},{"href":1380,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1382,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1387,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1388,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1383,"component":118,"meta_info":1384,"meta_title":7,"block_image":1385,"cover_image":1386,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-08 00:00","article",{"_uid":1392,"title":1393,"plugin":43,"description":1394},"fe34d212-d219-4178-9e13-b6d7f1fb94a4","6 Effective Boxing Drills (Using DIY Home Boxing Equipment)","Bob and weave like a pro boxer using simple household items to create your boxing training equipment. Use this DIY hack to do these SIX boxing drills at home.",{"id":1396,"alt":1397,"name":7,"focus":48,"title":1397,"filename":1398,"copyright":7,"fieldtype":50},3410151,"6 At-Home Boxing Drills To Train","https://a.storyblok.com/f/115220/2400x990/8c65b8aa63/6-at-home-boxing-drills-to-train.jpg",[],"6-at-home-boxing-drills-to-train-using-diy-boxing-equipment","blogs/6-at-home-boxing-drills-to-train-using-diy-boxing-equipment",-1580,[],60887917,"3a589ac9-5b8f-416a-9dc2-9176b7cc1589","2021-12-08T00:17:05.047Z",[],["Reactive",1409],[1410,1758,2173,2519,2693,2980],{"name":1411,"created_at":1412,"published_at":1413,"updated_at":1414,"id":1415,"uuid":1416,"content":1417,"slug":1750,"full_slug":1751,"sort_by_date":48,"position":1752,"tag_list":1753,"is_startpage":9,"parent_id":1404,"meta_data":48,"group_id":1755,"first_published_at":1413,"release_id":48,"lang":60,"path":1756,"alternates":1757,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1418,"faqs":1419,"title":1411,"topic":1468,"author":705,"content":1483,"category":1733,"schedule":1741,"component":1390,"meta_info":1742,"cover_image":1746,"description":1745,"contributors":1749},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1420,1424,1428,1432,1436,1440,1444,1448,1452,1456,1460,1464],{"_uid":1421,"answer":1422,"question":1423,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1425,"answer":1426,"question":1427,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1429,"answer":1430,"question":1431,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1433,"answer":1434,"question":1435,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1437,"answer":1438,"question":1439,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1441,"answer":1442,"question":1443,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1445,"answer":1446,"question":1447,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1449,"answer":1450,"question":1451,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1453,"answer":1454,"question":1455,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1457,"answer":1458,"question":1459,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1461,"answer":1462,"question":1463,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1465,"answer":1466,"question":1467,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1469,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1481,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1482,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1470,"component":39,"meta_info":1478,"block_image":1479,"cover_image":1480,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1471,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1476,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1472,"component":118,"meta_info":1473,"meta_title":7,"block_image":1474,"cover_image":1475,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":1484},[1485,1505,1517,1529,1534,1538,1550,1554,1568,1572,1577,1580,1584,1595,1607,1611,1614,1619,1630,1642,1646,1649,1654,1665,1669,1673,1677,1680,1685,1696,1700,1704,1708,1713,1717,1729],{"type":729,"content":1486},[1487,1489,1495,1497,1503],{"text":1488,"type":733},"Out of the ",{"text":1490,"type":733,"marks":1491},"six (6) basic punches",[1492],{"type":754,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1496,"type":733}," in boxing, punch number one is the ",{"text":1498,"type":733,"marks":1499},"jab",[1500],{"type":754,"attrs":1501},{"href":1502,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1504,"type":733},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":729,"content":1506},[1507,1509,1515],{"text":1508,"type":733},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1510,"type":733,"marks":1511},"Coach PJ",[1512],{"type":754,"attrs":1513},{"href":1514,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1516,"type":733}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":789,"attrs":1518},{"id":1519,"body":1520},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1521],{"_uid":1522,"link":1523,"image":1525,"title":1527,"component":801},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1524,"linktype":13,"fieldtype":14,"cached_url":1524},"https://youtu.be/JM-8c3EqwZg",{"id":1526,"alt":1527,"name":7,"focus":48,"title":1527,"filename":1528,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":803,"attrs":1530,"content":1531},{"level":805},[1532],{"text":1533,"type":733},"5 Most Common Jab Mistakes",{"type":803,"attrs":1535,"content":1536},{"level":822},[1537],{"text":1431,"type":733},{"type":789,"attrs":1539},{"id":1519,"body":1540},[1541],{"url":1542,"_uid":1544,"image":1545,"component":819,"copyright_details":1549},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1546,"alt":1547,"name":7,"focus":48,"title":1547,"filename":1548,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":729,"content":1551},[1552],{"text":1553,"type":733},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":735,"content":1555},[1556,1562],{"type":738,"content":1557},[1558],{"type":729,"content":1559},[1560],{"text":1561,"type":733},"While extending the arm to punch",{"type":738,"content":1563},[1564],{"type":729,"content":1565},[1566],{"text":1567,"type":733},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":729,"content":1569},[1570],{"text":1571,"type":733},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":803,"attrs":1573,"content":1574},{"level":822},[1575],{"text":1576,"type":733},"How To Fix It:",{"type":729,"content":1578},[1579],{"text":1434,"type":733},{"type":803,"attrs":1581,"content":1582},{"level":822},[1583],{"text":1439,"type":733},{"type":789,"attrs":1585},{"id":1519,"body":1586},[1587],{"url":1588,"_uid":1589,"image":1590,"component":819,"copyright_details":1594},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1591,"alt":1592,"name":7,"focus":48,"title":1592,"filename":1593,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":729,"content":1596},[1597,1599,1605],{"text":1598,"type":733},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1600,"type":733,"marks":1601},"hook",[1602],{"type":754,"attrs":1603},{"href":1604,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1606,"type":733}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":803,"attrs":1608,"content":1609},{"level":822},[1610],{"text":1576,"type":733},{"type":729,"content":1612},[1613],{"text":1442,"type":733},{"type":803,"attrs":1615,"content":1616},{"level":822},[1617],{"text":1618,"type":733},"3. Pushing the Jab",{"type":789,"attrs":1620},{"id":1519,"body":1621},[1622],{"url":1623,"_uid":1624,"image":1625,"component":819,"copyright_details":1629},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1626,"alt":1627,"name":7,"focus":48,"title":1627,"filename":1628,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":729,"content":1631},[1632,1634,1640],{"text":1633,"type":733},"“Pushing the jab” means leaning into the punch. In your ",{"text":1635,"type":733,"marks":1636},"boxing stance",[1637],{"type":754,"attrs":1638},{"href":1639,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1641,"type":733},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":803,"attrs":1643,"content":1644},{"level":822},[1645],{"text":1576,"type":733},{"type":729,"content":1647},[1648],{"text":1450,"type":733},{"type":803,"attrs":1650,"content":1651},{"level":822},[1652],{"text":1653,"type":733},"4. Flaring Your Elbows",{"type":789,"attrs":1655},{"id":1519,"body":1656},[1657],{"url":1658,"_uid":1659,"image":1660,"component":819,"copyright_details":1664},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1661,"alt":1662,"name":7,"focus":48,"title":1662,"filename":1663,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":729,"content":1666},[1667],{"text":1668,"type":733},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":729,"content":1670},[1671],{"text":1672,"type":733},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":803,"attrs":1674,"content":1675},{"level":822},[1676],{"text":1576,"type":733},{"type":729,"content":1678},[1679],{"text":1458,"type":733},{"type":803,"attrs":1681,"content":1682},{"level":822},[1683],{"text":1684,"type":733},"5. Not Jabbing Enough",{"type":789,"attrs":1686},{"id":1519,"body":1687},[1688],{"url":1689,"_uid":1690,"image":1691,"component":819,"copyright_details":1695},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1692,"alt":1693,"name":7,"focus":48,"title":1693,"filename":1694,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":729,"content":1697},[1698],{"text":1699,"type":733},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":803,"attrs":1701,"content":1702},{"level":822},[1703],{"text":1576,"type":733},{"type":729,"content":1705},[1706],{"text":1707,"type":733},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":803,"attrs":1709,"content":1710},{"level":805},[1711],{"text":1712,"type":733},"Keep On Jabbing",{"type":729,"content":1714},[1715],{"text":1716,"type":733},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":729,"content":1718},[1719,1721,1727],{"text":1720,"type":733},"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":1722,"type":733,"marks":1723},"FightCamp",[1724],{"type":754,"attrs":1725},{"href":1726,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1728,"type":733}," 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":729,"content":1730},[1731],{"text":1732,"type":733},"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":1734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1735,"component":118,"meta_info":1736,"meta_title":7,"block_image":1737,"cover_image":1738,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1743,"title":1744,"plugin":43,"description":1745},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1747,"alt":1411,"name":7,"focus":48,"title":1411,"filename":1748,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1754],"featured","86c344fd-0a6c-40e5-818a-28d6ef7bd0c8","training/{{story.slug}}",[],{"name":1759,"created_at":1760,"published_at":1761,"updated_at":1762,"id":1763,"uuid":1764,"content":1765,"slug":2167,"full_slug":2168,"sort_by_date":48,"position":2169,"tag_list":2170,"is_startpage":9,"parent_id":1404,"meta_data":48,"group_id":2171,"first_published_at":1761,"release_id":48,"lang":60,"path":1756,"alternates":2172,"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":1766,"faqs":1767,"title":1759,"topic":1776,"author":1791,"content":1792,"category":2148,"schedule":2156,"component":1390,"meta_info":2157,"cover_image":2161,"description":2165,"contributors":2166},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1768,1772],{"_uid":1769,"answer":1770,"question":1771,"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":1773,"answer":1774,"question":1775,"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":1777,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1789,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1778,"component":39,"meta_info":1786,"block_image":1787,"cover_image":1788,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1779,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1784,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1785,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1780,"component":118,"meta_info":1781,"meta_title":7,"block_image":1782,"cover_image":1783,"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":726,"content":1793},[1794,1799,1814,1828,1833,1837,1842,1846,1884,1888,1893,1897,1901,1906,1910,1915,1929,1933,1953,1958,1962,1966,2024,2029,2033,2037,2063,2076,2081,2085,2089,2116,2120,2125,2129,2134,2144],{"type":803,"attrs":1795,"content":1796},{"level":805},[1797],{"text":1798,"type":733},"How to Stay Motivated to Work Out",{"type":729,"content":1800},[1801,1803,1812],{"text":1802,"type":733},"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":1804,"type":733,"marks":1805},"New Year’s Resolutions",[1806,1810],{"type":754,"attrs":1807},{"href":1808,"uuid":48,"anchor":48,"custom":1809,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1811},"underline",{"text":1813,"type":733},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":729,"content":1815},[1816,1818,1826],{"text":1817,"type":733},"But what happens if you're looking for motivation to work out in the ",{"text":1819,"type":733,"marks":1820},"middle of summer",[1821,1825],{"type":754,"attrs":1822},{"href":1823,"uuid":48,"anchor":48,"custom":1824,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1811},{"text":1827,"type":733}," 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":803,"attrs":1829,"content":1830},{"level":805},[1831],{"text":1832,"type":733},"Motivation vs. Determination",{"type":729,"content":1834},[1835],{"text":1836,"type":733},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":803,"attrs":1838,"content":1839},{"level":822},[1840],{"text":1841,"type":733},"Motivation",{"type":729,"content":1843},[1844],{"text":1845,"type":733},"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":735,"content":1847},[1848,1854,1860,1866,1872,1878],{"type":738,"content":1849},[1850],{"type":729,"content":1851},[1852],{"text":1853,"type":733},"Movies",{"type":738,"content":1855},[1856],{"type":729,"content":1857},[1858],{"text":1859,"type":733},"Books",{"type":738,"content":1861},[1862],{"type":729,"content":1863},[1864],{"text":1865,"type":733},"Quotes",{"type":738,"content":1867},[1868],{"type":729,"content":1869},[1870],{"text":1871,"type":733},"Speeches",{"type":738,"content":1873},[1874],{"type":729,"content":1875},[1876],{"text":1877,"type":733},"Social media posts",{"type":738,"content":1879},[1880],{"type":729,"content":1881},[1882],{"text":1883,"type":733},"Success stories",{"type":729,"content":1885},[1886],{"text":1887,"type":733},"These are things that essentially make you want to start something, like a workout.",{"type":803,"attrs":1889,"content":1890},{"level":822},[1891],{"text":1892,"type":733},"Determination",{"type":729,"content":1894},[1895],{"text":1896,"type":733},"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":729,"content":1898},[1899],{"text":1900,"type":733},"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":803,"attrs":1902,"content":1903},{"level":805},[1904],{"text":1905,"type":733},"Finding That Drive",{"type":729,"content":1907},[1908],{"text":1909,"type":733},"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":803,"attrs":1911,"content":1912},{"level":822},[1913],{"text":1914,"type":733},"Working Out at Home",{"type":729,"content":1916},[1917,1919,1927],{"text":1918,"type":733},"The wonderful thing about ",{"text":1920,"type":733,"marks":1921},"working out from home",[1922,1926],{"type":754,"attrs":1923},{"href":1924,"uuid":48,"anchor":48,"custom":1925,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1811},{"text":1928,"type":733}," 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":729,"content":1930},[1931],{"text":1932,"type":733},"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":735,"content":1934},[1935,1941,1947],{"type":738,"content":1936},[1937],{"type":729,"content":1938},[1939],{"text":1940,"type":733},"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":738,"content":1942},[1943],{"type":729,"content":1944},[1945],{"text":1946,"type":733},"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":738,"content":1948},[1949],{"type":729,"content":1950},[1951],{"text":1952,"type":733},"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":803,"attrs":1954,"content":1955},{"level":822},[1956],{"text":1957,"type":733},"Staying Committed to Exercising Daily",{"type":729,"content":1959},[1960],{"text":1961,"type":733},"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":729,"content":1963},[1964],{"text":1965,"type":733},"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":735,"content":1967},[1968,1974,1980,1986,1998,2012],{"type":738,"content":1969},[1970],{"type":729,"content":1971},[1972],{"text":1973,"type":733},"Outdoor walks/hikes in nature",{"type":738,"content":1975},[1976],{"type":729,"content":1977},[1978],{"text":1979,"type":733},"Easy pace swims",{"type":738,"content":1981},[1982],{"type":729,"content":1983},[1984],{"text":1985,"type":733},"Sauna sessions",{"type":738,"content":1987},[1988],{"type":729,"content":1989},[1990],{"text":1991,"type":733,"marks":1992},"Low-intensity yoga",[1993,1997],{"type":754,"attrs":1994},{"href":1995,"uuid":48,"anchor":48,"custom":1996,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1811},{"type":738,"content":1999},[2000],{"type":729,"content":2001},[2002,2010],{"text":2003,"type":733,"marks":2004},"Mobility work",[2005,2009],{"type":754,"attrs":2006},{"href":2007,"uuid":48,"anchor":48,"custom":2008,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1811},{"text":2011,"type":733}," ",{"type":738,"content":2013},[2014],{"type":729,"content":2015},[2016],{"text":2017,"type":733,"marks":2018},"Stretching",[2019,2023],{"type":754,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1811},{"type":803,"attrs":2025,"content":2026},{"level":822},[2027],{"text":2028,"type":733},"Morning Workouts Before Starting the Day",{"type":729,"content":2030},[2031],{"text":2032,"type":733},"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":729,"content":2034},[2035],{"text":2036,"type":733},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":735,"content":2038},[2039,2045,2051,2057],{"type":738,"content":2040},[2041],{"type":729,"content":2042},[2043],{"text":2044,"type":733},"Turning off electronics the last hour",{"type":738,"content":2046},[2047],{"type":729,"content":2048},[2049],{"text":2050,"type":733},"Sleeping in a blacked-out environment",{"type":738,"content":2052},[2053],{"type":729,"content":2054},[2055],{"text":2056,"type":733},"Getting to bed at the same time each night",{"type":738,"content":2058},[2059],{"type":729,"content":2060},[2061],{"text":2062,"type":733},"Set out your workout clothes the night before",{"type":729,"content":2064},[2065,2067,2075],{"text":2066,"type":733},"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":2068,"type":733,"marks":2069},"H.I.I.T. session",[2070,2074],{"type":754,"attrs":2071},{"href":2072,"uuid":48,"anchor":48,"custom":2073,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1811},{"text":1336,"type":733},{"type":803,"attrs":2077,"content":2078},{"level":822},[2079],{"text":2080,"type":733},"End-of-Day Workouts",{"type":729,"content":2082},[2083],{"text":2084,"type":733},"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":729,"content":2086},[2087],{"text":2088,"type":733},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":735,"content":2090},[2091,2104,2110],{"type":738,"content":2092},[2093],{"type":729,"content":2094},[2095,2097,2102],{"text":2096,"type":733},"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":2098,"type":733,"marks":2099},"“why” ",[2100],{"type":2101},"italic",{"text":2103,"type":733},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":738,"content":2105},[2106],{"type":729,"content":2107},[2108],{"text":2109,"type":733},"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":738,"content":2111},[2112],{"type":729,"content":2113},[2114],{"text":2115,"type":733},"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":729,"content":2117},[2118],{"text":2119,"type":733},"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":803,"attrs":2121,"content":2122},{"level":805},[2123],{"text":2124,"type":733},"Plan Then Execute",{"type":729,"content":2126},[2127],{"text":2128,"type":733},"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":803,"attrs":2130,"content":2131},{"level":805},[2132],{"text":2133,"type":733},"Train Like a Fighter",{"type":729,"content":2135},[2136,2137,2143],{"text":1720,"type":733},{"text":1722,"type":733,"marks":2138},[2139,2142],{"type":754,"attrs":2140},{"href":1726,"uuid":48,"anchor":48,"custom":2141,"target":757,"linktype":13},{},{"type":1811},{"text":1728,"type":733},{"type":729,"content":2145},[2146],{"text":2147,"type":733},"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":2149,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2154,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2155,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2150,"component":118,"meta_info":2151,"meta_title":7,"block_image":2152,"cover_image":2153,"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":2158,"title":2159,"plugin":43,"description":2160},"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":2162,"alt":2163,"name":7,"focus":7,"title":2163,"filename":2164,"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,[1754],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2174,"created_at":2175,"published_at":2176,"updated_at":2177,"id":2178,"uuid":2179,"content":2180,"slug":2512,"full_slug":2513,"sort_by_date":48,"position":2514,"tag_list":2515,"is_startpage":9,"parent_id":1404,"meta_data":48,"group_id":2516,"first_published_at":2517,"release_id":48,"lang":60,"path":1756,"alternates":2518,"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":2181,"faqs":2182,"title":2174,"topic":2195,"author":2210,"content":2211,"category":2493,"schedule":2501,"component":1390,"meta_info":2502,"cover_image":2506,"description":2510,"contributors":2511},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2183,2187,2191],{"_uid":2184,"answer":2185,"question":2186,"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":2188,"answer":2189,"question":2190,"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":2192,"answer":2193,"question":2194,"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":2196,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2208,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2197,"component":39,"meta_info":2205,"block_image":2206,"cover_image":2207,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2198,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2203,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2199,"component":118,"meta_info":2200,"meta_title":7,"block_image":2201,"cover_image":2202,"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":726,"content":2212},[2213,2227,2231,2243,2248,2253,2281,2286,2313,2318,2340,2345,2367,2372,2394,2399,2426,2431,2447,2451,2475,2479,2490],{"type":729,"content":2214},[2215,2217,2225],{"text":2216,"type":733},"Post-workout ",{"text":2218,"type":733,"marks":2219},"stretches",[2220,2224],{"type":754,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"custom":2223,"target":757,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1811},{"text":2226,"type":733}," 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":803,"attrs":2228,"content":2229},{"level":805},[2230],{"text":2186,"type":733},{"type":729,"content":2232},[2233,2241],{"text":2234,"type":733,"marks":2235},"Research",[2236,2240],{"type":754,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":757,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1811},{"text":2242,"type":733}," 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":803,"attrs":2244,"content":2245},{"level":805},[2246],{"text":2247,"type":733},"7 Stretches to Help You Recover Post-Workout",{"type":803,"attrs":2249,"content":2250},{"level":822},[2251],{"text":2252,"type":733},"Shoulder Flossing",{"type":851,"attrs":2254,"content":2256},{"order":2255},{"order":853},[2257,2263,2269,2275],{"type":738,"content":2258},[2259],{"type":729,"content":2260},[2261],{"text":2262,"type":733},"Start in a standing position.",{"type":738,"content":2264},[2265],{"type":729,"content":2266},[2267],{"text":2268,"type":733},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":738,"content":2270},[2271],{"type":729,"content":2272},[2273],{"text":2274,"type":733},"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":738,"content":2276},[2277],{"type":729,"content":2278},[2279],{"text":2280,"type":733},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":803,"attrs":2282,"content":2283},{"level":822},[2284],{"text":2285,"type":733},"World's Greatest Stretch ",{"type":851,"attrs":2287,"content":2288},{"order":853},[2289,2295,2301,2307],{"type":738,"content":2290},[2291],{"type":729,"content":2292},[2293],{"text":2294,"type":733},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":738,"content":2296},[2297],{"type":729,"content":2298},[2299],{"text":2300,"type":733},"Next to the left hand, raise the left hand to the sky. ",{"type":738,"content":2302},[2303],{"type":729,"content":2304},[2305],{"text":2306,"type":733},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":738,"content":2308},[2309],{"type":729,"content":2310},[2311],{"text":2312,"type":733},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":803,"attrs":2314,"content":2315},{"level":822},[2316],{"text":2317,"type":733},"Kneeling Quad/Hip Flexor Stretch",{"type":851,"attrs":2319,"content":2321},{"order":2320},{"order":853},[2322,2328,2334],{"type":738,"content":2323},[2324],{"type":729,"content":2325},[2326],{"text":2327,"type":733},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":738,"content":2329},[2330],{"type":729,"content":2331},[2332],{"text":2333,"type":733},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":738,"content":2335},[2336],{"type":729,"content":2337},[2338],{"text":2339,"type":733},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":803,"attrs":2341,"content":2342},{"level":822},[2343],{"text":2344,"type":733},"Cat/Cow",{"type":851,"attrs":2346,"content":2348},{"order":2347},{"order":853},[2349,2355,2361],{"type":738,"content":2350},[2351],{"type":729,"content":2352},[2353],{"text":2354,"type":733},"Start on all fours, neutral spine. ",{"type":738,"content":2356},[2357],{"type":729,"content":2358},[2359],{"text":2360,"type":733},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":738,"content":2362},[2363],{"type":729,"content":2364},[2365],{"text":2366,"type":733},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":803,"attrs":2368,"content":2369},{"level":822},[2370],{"text":2371,"type":733},"Thread the Needle",{"type":851,"attrs":2373,"content":2375},{"order":2374},{"order":853},[2376,2382,2388],{"type":738,"content":2377},[2378],{"type":729,"content":2379},[2380],{"text":2381,"type":733},"Start on all fours. ",{"type":738,"content":2383},[2384],{"type":729,"content":2385},[2386],{"text":2387,"type":733},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":738,"content":2389},[2390],{"type":729,"content":2391},[2392],{"text":2393,"type":733},"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":803,"attrs":2395,"content":2396},{"level":822},[2397],{"text":2398,"type":733},"Thread the Needle With a Twist ",{"type":851,"attrs":2400,"content":2402},{"order":2401},{"order":853},[2403,2408,2414,2420],{"type":738,"content":2404},[2405],{"type":729,"content":2406},[2407],{"text":2381,"type":733},{"type":738,"content":2409},[2410],{"type":729,"content":2411},[2412],{"text":2413,"type":733},"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":738,"content":2415},[2416],{"type":729,"content":2417},[2418],{"text":2419,"type":733},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":738,"content":2421},[2422],{"type":729,"content":2423},[2424],{"text":2425,"type":733},"Return to the starting position.",{"type":803,"attrs":2427,"content":2428},{"level":822},[2429],{"text":2430,"type":733},"Scorpion Stretch (Prone) ",{"type":851,"attrs":2432,"content":2434},{"order":2433},{"order":853},[2435,2441],{"type":738,"content":2436},[2437],{"type":729,"content":2438},[2439],{"text":2440,"type":733},"Begin lying down, arms out in T. ",{"type":738,"content":2442},[2443],{"type":729,"content":2444},[2445],{"text":2446,"type":733},"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":803,"attrs":2448,"content":2449},{"level":805},[2450],{"text":2194,"type":733},{"type":729,"content":2452},[2453,2455,2463,2465,2473],{"text":2454,"type":733},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2456,"type":733,"marks":2457},"range of motion improvements",[2458,2462],{"type":754,"attrs":2459},{"href":2460,"uuid":48,"anchor":48,"custom":2461,"target":757,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1811},{"text":2464,"type":733},". 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":2466,"type":733,"marks":2467},"Studies",[2468,2472],{"type":754,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1811},{"text":2474,"type":733}," 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":803,"attrs":2476,"content":2477},{"level":805},[2478],{"text":2133,"type":733},{"type":729,"content":2480},[2481,2482,2488],{"text":1720,"type":733},{"text":1722,"type":733,"marks":2483},[2484,2487],{"type":754,"attrs":2485},{"href":1726,"uuid":48,"anchor":48,"custom":2486,"target":757,"linktype":13},{},{"type":1811},{"text":2489,"type":733}," 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":729,"content":2491},[2492],{"text":1732,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2494,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2499,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2500,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2495,"component":118,"meta_info":2496,"meta_title":7,"block_image":2497,"cover_image":2498,"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":2503,"title":2504,"plugin":43,"description":2505},"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":2507,"alt":2508,"name":7,"focus":7,"title":2508,"filename":2509,"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,[1754],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2520,"created_at":2521,"published_at":2522,"updated_at":2523,"id":2524,"uuid":2525,"content":2526,"slug":2687,"full_slug":2688,"sort_by_date":48,"position":2689,"tag_list":2690,"is_startpage":9,"parent_id":1404,"meta_data":48,"group_id":2691,"first_published_at":2522,"release_id":48,"lang":60,"path":1756,"alternates":2692,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2527,"faqs":2528,"title":2520,"topic":2545,"author":2560,"content":2561,"category":2668,"schedule":2676,"component":1390,"meta_info":2677,"cover_image":2681,"description":2685,"contributors":2686},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2529,2533,2537,2541],{"_uid":2530,"answer":2531,"question":2532,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2534,"answer":2535,"question":2536,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2538,"answer":2539,"question":2540,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2542,"answer":2543,"question":2544,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2546,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2558,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2547,"component":39,"meta_info":2555,"block_image":2556,"cover_image":2557,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2548,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2549,"component":118,"meta_info":2550,"meta_title":7,"block_image":2551,"cover_image":2552,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":726,"content":2562},[2563,2567,2572,2591,2596,2600,2605,2608,2613,2625,2630,2643,2648,2652,2656,2665],{"type":729,"content":2564},[2565],{"text":2566,"type":733},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":803,"attrs":2568,"content":2569},{"level":805},[2570],{"text":2571,"type":733},"Practice, Practice, Practice",{"type":729,"content":2573},[2574,2576,2580,2582,2589],{"text":2575,"type":733},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2577,"type":733,"marks":2578},"always",[2579],{"type":2101},{"text":2581,"type":733}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2583,"type":733,"marks":2584},"mirror",[2585],{"type":754,"attrs":2586},{"href":2587,"uuid":48,"anchor":48,"custom":2588,"target":757,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2590,"type":733}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":803,"attrs":2592,"content":2593},{"level":822},[2594],{"text":2595,"type":733},"Shoulder Touch Drill",{"type":729,"content":2597},[2598],{"text":2599,"type":733},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":803,"attrs":2601,"content":2602},{"level":822},[2603],{"text":2604,"type":733},"Cobra Bag",{"type":729,"content":2606},[2607],{"text":2535,"type":733},{"type":803,"attrs":2609,"content":2610},{"level":822},[2611],{"text":2612,"type":733},"Sparring",{"type":729,"content":2614},[2615,2617,2623],{"text":2616,"type":733},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2612,"type":733,"marks":2618},[2619],{"type":754,"attrs":2620},{"href":2621,"uuid":48,"anchor":48,"custom":2622,"target":757,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2624,"type":733}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":803,"attrs":2626,"content":2627},{"level":822},[2628],{"text":2629,"type":733},"“Free flow” mitt work",{"type":729,"content":2631},[2632,2634,2641],{"text":2633,"type":733},"Free flow ",{"text":2635,"type":733,"marks":2636},"mitt work",[2637],{"type":754,"attrs":2638},{"href":2639,"uuid":48,"anchor":48,"custom":2640,"target":757,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2642,"type":733}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":803,"attrs":2644,"content":2645},{"level":822},[2646],{"text":2647,"type":733},"Think Fast",{"type":729,"content":2649},[2650],{"text":2651,"type":733},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":803,"attrs":2653,"content":2654},{"level":805},[2655],{"text":2133,"type":733},{"type":729,"content":2657},[2658,2659,2664],{"text":1720,"type":733},{"text":1722,"type":733,"marks":2660},[2661],{"type":754,"attrs":2662},{"href":1726,"uuid":48,"anchor":48,"custom":2663,"target":757,"linktype":13},{},{"text":2489,"type":733},{"type":729,"content":2666},[2667],{"text":2147,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2669,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2674,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2675,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2670,"component":118,"meta_info":2671,"meta_title":7,"block_image":2672,"cover_image":2673,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2678,"title":2679,"plugin":43,"description":2680},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2682,"alt":2683,"name":7,"focus":7,"title":2683,"filename":2684,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1754],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2694,"created_at":2695,"published_at":2696,"updated_at":2697,"id":2698,"uuid":2699,"content":2700,"slug":2973,"full_slug":2974,"sort_by_date":48,"position":2975,"tag_list":2976,"is_startpage":9,"parent_id":1404,"meta_data":48,"group_id":2977,"first_published_at":2978,"release_id":48,"lang":60,"path":1756,"alternates":2979,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2701,"faqs":2702,"title":2715,"topic":2716,"author":2560,"content":2731,"category":2954,"schedule":2962,"component":1390,"meta_info":2963,"cover_image":2967,"description":2971,"contributors":2972},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2703,2707,2711],{"_uid":2704,"answer":2705,"question":2706,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2708,"answer":2709,"question":2710,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2712,"answer":2713,"question":2714,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2717,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2729,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2718,"component":39,"meta_info":2726,"block_image":2727,"cover_image":2728,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2719,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2724,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2720,"component":118,"meta_info":2721,"meta_title":7,"block_image":2722,"cover_image":2723,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2732},[2733,2737,2742,2754,2768,2773,2793,2797,2802,2819,2823,2843,2847,2852,2867,2871,2876,2900,2905,2919,2923,2937,2941,2951],{"type":729,"content":2734},[2735],{"text":2736,"type":733},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":803,"attrs":2738,"content":2739},{"level":805},[2740],{"text":2741,"type":733},"Floyd “Money” Mayweather Jr.",{"type":789,"attrs":2743},{"id":2744,"body":2745},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2746],{"url":2747,"_uid":2748,"image":2749,"component":819,"copyright_details":2753},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2750,"alt":2751,"name":7,"focus":7,"title":2751,"filename":2752,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":729,"content":2755},[2756,2758,2766],{"text":2757,"type":733},"Regarded as the best technical boxer of this age, ",{"text":2759,"type":733,"marks":2760},"Floyd Mayweather Jr.",[2761,2765],{"type":754,"attrs":2762},{"href":2763,"uuid":48,"anchor":48,"custom":2764,"target":757,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1811},{"text":2767,"type":733}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":803,"attrs":2769,"content":2770},{"level":822},[2771],{"text":2772,"type":733},"The Philly Shell",{"type":735,"content":2774},[2775,2781,2787],{"type":738,"content":2776},[2777],{"type":729,"content":2778},[2779],{"text":2780,"type":733},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":738,"content":2782},[2783],{"type":729,"content":2784},[2785],{"text":2786,"type":733},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":738,"content":2788},[2789],{"type":729,"content":2790},[2791],{"text":2792,"type":733},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":729,"content":2794},[2795],{"text":2796,"type":733},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":803,"attrs":2798,"content":2799},{"level":805},[2800],{"text":2801,"type":733},"Pernell “Sweet Pea” Whitaker",{"type":789,"attrs":2803},{"id":2744,"body":2804},[2805],{"url":2806,"_uid":2807,"image":2808,"component":819,"copyright_details":2812},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2809,"alt":2810,"name":7,"focus":7,"title":2810,"filename":2811,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2813],{"_uid":2814,"link":2815,"title":2817,"component":2818},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2816,"target":757,"linktype":13,"fieldtype":14,"cached_url":2816},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":729,"content":2820},[2821],{"text":2822,"type":733},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":735,"content":2824},[2825,2831,2837],{"type":738,"content":2826},[2827],{"type":729,"content":2828},[2829],{"text":2830,"type":733},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":738,"content":2832},[2833],{"type":729,"content":2834},[2835],{"text":2836,"type":733},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":738,"content":2838},[2839],{"type":729,"content":2840},[2841],{"text":2842,"type":733},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":729,"content":2844},[2845],{"text":2846,"type":733},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":803,"attrs":2848,"content":2849},{"level":805},[2850],{"text":2851,"type":733},"Muhammad Ali",{"type":789,"attrs":2853},{"id":2744,"body":2854},[2855],{"url":2856,"_uid":2857,"image":2858,"component":819,"copyright_details":2861},{"id":7,"url":7,"linktype":1543,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2859,"alt":2751,"name":7,"focus":7,"title":2751,"filename":2860,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2862],{"_uid":2863,"link":2864,"title":2866,"component":2818},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2865,"target":757,"linktype":13,"fieldtype":14,"cached_url":2865},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":729,"content":2868},[2869],{"text":2870,"type":733},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":803,"attrs":2872,"content":2873},{"level":822},[2874],{"text":2875,"type":733},"The Ali Shuffle",{"type":735,"content":2877},[2878,2894],{"type":738,"content":2879},[2880],{"type":729,"content":2881},[2882,2884,2892],{"text":2883,"type":733},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2885,"type":733,"marks":2886},"To do the Ali Shuffle",[2887,2891],{"type":754,"attrs":2888},{"href":2889,"uuid":48,"anchor":48,"custom":2890,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1811},{"text":2893,"type":733},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":738,"content":2895},[2896],{"type":729,"content":2897},[2898],{"text":2899,"type":733},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":803,"attrs":2901,"content":2902},{"level":822},[2903],{"text":2904,"type":733},"The Rope a Dope",{"type":735,"content":2906},[2907,2913],{"type":738,"content":2908},[2909],{"type":729,"content":2910},[2911],{"text":2912,"type":733},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":738,"content":2914},[2915],{"type":729,"content":2916},[2917],{"text":2918,"type":733},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":729,"content":2920},[2921],{"text":2922,"type":733},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":729,"content":2924},[2925,2927,2935],{"text":2926,"type":733},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2928,"type":733,"marks":2929},"FightCamp Community",[2930,2934],{"type":754,"attrs":2931},{"href":2932,"uuid":48,"anchor":48,"custom":2933,"target":757,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1811},{"text":2936,"type":733},"!",{"type":803,"attrs":2938,"content":2939},{"level":805},[2940],{"text":2133,"type":733},{"type":729,"content":2942},[2943,2944,2950],{"text":1720,"type":733},{"text":1722,"type":733,"marks":2945},[2946,2949],{"type":754,"attrs":2947},{"href":1726,"uuid":48,"anchor":48,"custom":2948,"target":757,"linktype":13},{},{"type":1811},{"text":1728,"type":733},{"type":729,"content":2952},[2953],{"text":2147,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2955,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2960,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2956,"component":118,"meta_info":2957,"meta_title":7,"block_image":2958,"cover_image":2959,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2964,"title":2965,"plugin":43,"description":2966},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2968,"alt":2969,"name":7,"focus":7,"title":2969,"filename":2970,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1754],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2981,"created_at":2982,"published_at":2983,"updated_at":2984,"id":2985,"uuid":2986,"content":2987,"slug":3170,"full_slug":3171,"sort_by_date":48,"position":3172,"tag_list":3173,"is_startpage":9,"parent_id":1404,"meta_data":48,"group_id":3174,"first_published_at":2983,"release_id":48,"lang":60,"path":1756,"alternates":3175,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2988,"faqs":2989,"title":2981,"topic":2994,"author":2560,"content":3009,"category":3151,"schedule":3159,"component":1390,"meta_info":3160,"cover_image":3164,"description":3168,"contributors":3169},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2990],{"_uid":2991,"answer":2992,"question":2993,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2995,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3007,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2996,"component":39,"meta_info":3004,"block_image":3005,"cover_image":3006,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2997,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3002,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2998,"component":118,"meta_info":2999,"meta_title":7,"block_image":3000,"cover_image":3001,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":3010},[3011,3015,3020,3025,3049,3054,3078,3083,3097,3102,3116,3121,3125,3130,3134,3138,3148],{"type":729,"content":3012},[3013],{"text":3014,"type":733},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":803,"attrs":3016,"content":3017},{"level":805},[3018],{"text":3019,"type":733},"5 Ways to Shake Up Your Cardio",{"type":803,"attrs":3021,"content":3022},{"level":822},[3023],{"text":3024,"type":733},"Swimming",{"type":729,"content":3026},[3027,3029,3037,3039,3047],{"text":3028,"type":733},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":3030,"type":733,"marks":3031},"Flo Master’s",[3032,3036],{"type":754,"attrs":3033},{"href":3034,"uuid":48,"anchor":48,"custom":3035,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1811},{"text":3038,"type":733}," favorite forms of ",{"text":3040,"type":733,"marks":3041},"active recovery",[3042,3046],{"type":754,"attrs":3043},{"href":3044,"uuid":48,"anchor":48,"custom":3045,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1811},{"text":3048,"type":733}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":803,"attrs":3050,"content":3051},{"level":822},[3052],{"text":3053,"type":733},"Tabata Bag Drills",{"type":729,"content":3055},[3056,3058,3066,3068,3076],{"text":3057,"type":733},"One great way to get your anaerobic endurance up is with ",{"text":3059,"type":733,"marks":3060},"Tabata",[3061,3065],{"type":754,"attrs":3062},{"href":3063,"uuid":48,"anchor":48,"custom":3064,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1811},{"text":3067,"type":733}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":3069,"type":733,"marks":3070},"FightCamp App",[3071,3075],{"type":754,"attrs":3072},{"href":3073,"uuid":48,"anchor":48,"custom":3074,"target":757,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1811},{"text":3077,"type":733}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":803,"attrs":3079,"content":3080},{"level":822},[3081],{"text":3082,"type":733},"Footwork Heavy Sports",{"type":729,"content":3084},[3085,3087,3095],{"text":3086,"type":733},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":3088,"type":733,"marks":3089},"dancing",[3090,3094],{"type":754,"attrs":3091},{"href":3092,"uuid":48,"anchor":48,"custom":3093,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1811},{"text":3096,"type":733}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":803,"attrs":3098,"content":3099},{"level":822},[3100],{"text":3101,"type":733},"Hiking",{"type":729,"content":3103},[3104,3106,3114],{"text":3105,"type":733},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":3107,"type":733,"marks":3108},"healthy snacks",[3109,3113],{"type":754,"attrs":3110},{"href":3111,"uuid":48,"anchor":48,"custom":3112,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1811},{"text":3115,"type":733},"! ",{"type":803,"attrs":3117,"content":3118},{"level":822},[3119],{"text":3120,"type":733},"Shadowboxing Punchouts",{"type":729,"content":3122},[3123],{"text":3124,"type":733},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":803,"attrs":3126,"content":3127},{"level":805},[3128],{"text":3129,"type":733},"Shaking Up Your Cardio",{"type":729,"content":3131},[3132],{"text":3133,"type":733},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":803,"attrs":3135,"content":3136},{"level":805},[3137],{"text":2133,"type":733},{"type":729,"content":3139},[3140,3141,3147],{"text":1720,"type":733},{"text":1722,"type":733,"marks":3142},[3143,3146],{"type":754,"attrs":3144},{"href":1726,"uuid":48,"anchor":48,"custom":3145,"target":757,"linktype":13},{},{"type":1811},{"text":2489,"type":733},{"type":729,"content":3149},[3150],{"text":2147,"type":733},{"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},[],[],"2023-01-23 00:00",{"_uid":3161,"title":3162,"plugin":43,"description":3163},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3165,"alt":3166,"name":7,"focus":7,"title":3166,"filename":3167,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1754],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1390,"created_at":3177,"published_at":3178,"updated_at":3179,"id":3180,"uuid":3181,"content":3182,"slug":1390,"full_slug":3203,"sort_by_date":48,"position":446,"tag_list":3204,"is_startpage":9,"parent_id":3205,"meta_data":48,"group_id":3206,"first_published_at":3207,"release_id":48,"lang":60,"path":7,"alternates":3208,"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":3183,"component":3184,"meta_info":3185,"custom_content_list":3187},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3186,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3188,3193,3198],{"_uid":3189,"label":3190,"value":3191,"dev_id":3192,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3194,"label":3195,"value":3196,"dev_id":3197,"component":733},"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":3199,"label":3200,"value":3201,"dev_id":3202,"component":733},"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",[],1785892828836]