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The leaves have changed colors, which can only mean one thing -- winter is here. With cooler temperatures and the holiday season upon us, this workout routine will help warm up, loosen, and prepare your body for your kickboxing session. Check out this fun, holiday-themed total bodyweight routine that you can add to the beginning of your kickboxing workout to make sure you are primed and ready to get the most out of your session!","8 Minute Holiday Kickboxing Warm-Up","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"636e2892-62ad-4b94-b74a-5a7a67ea81c8","- Begin with 10 seconds of jumping jacks\n- At the 10 second mark, pause, and perform a 1 - 2 (jab - cross) punch combo\n- Continue performing jumping jacks, repeating the 1 - 2 (jab - cross) combo every 10 seconds\n- Continue for 1 minute","Grinch-y Jacks (Jumping Jacks + 1 - 2 Punch Combo) (1 minute)",{"_uid":676,"answer":677,"question":678,"component":670},"3cedd094-a690-4433-9eaf-a00f68edfdbd","- Assume a boxer’s stance\n- Drop down and place your hands on the ground\n- Jump your feet back to come into a high plank\n- Lower your body towards the floor, keeping your elbows tight at your sides (Chaturanga)\n- From here, begin to push your chest back up, straightening your arms\n- Flip your feet so that the tops of your feet are pressed against the ground (Upward Facing Dog)\n- Hold for a 2-second count\n- Tuck your toes under and shift back to Chaturanga, then push up to high plank\n- Jump your feet back up to your hands\n- Stand up and return to your boxer’s stance\n- Continue this flow for 1 minute","Down the Chimneys (Flow Yoga - Stand To Chaturanga To Upward Facing Dog) (1 minute)",{"_uid":680,"answer":681,"question":682,"component":670},"c8114c0f-97f4-4efe-ab44-996de5963ae6","- Begin with 10 seconds of high knees\n- At the 10 second mark, pause, and perform a 3 - 4 (lead hook - rear hook) punch combo\n- Repeat, alternating between high knees and punching for 1 minute\n\nModifications: To make this movement easier, march in place instead of high knees. To challenge yourself, perform a burpee every other repetition and pick up your tempo when performing high knees.","Turkey Trotters (High Knees + 3 - 4 Punch Combo) (1 minute)",{"_uid":684,"answer":685,"question":686,"component":670},"482588f7-fa06-4ddc-8398-8d61ab22bf6c","- Begin in a sumo squat stance\n- Your feet should be wider than shoulder-width apart with your toes pointed outward at roughly a 45-degree angle\n- Squat down and hold\n- At the bottom of the squat position, shift your weight to the left and perform a left, side-lateral lunge\n- Shift back to the middle\n- Shift your weight to the right, and perform the opposite side-lateral lunge\n- Shift back to the middle and rise up to stand\n- Continue squatting and lunging for the full minute","Santa Squats (Sumo Squat + Lateral Lunges) (1 minute)",{"_uid":688,"answer":689,"question":690,"component":670},"8f3b2647-c134-45e1-b5bd-cfcbfc5a3a2f","- Come to face a wall and place your hands on it for balance\n- Slowly start swinging your left leg side-to-side\n- As your muscles begin to warm up, slowly swing it higher with each repetition, attempting to swing to hip height\n- The arc motion of the leg should work up to a 180-degree angle\n- Continue for 30 seconds and then switch legs\n- Next, turn sideways from the wall, and place your right hand on the wall for balance\n- Begin a forward-to-back leg swing, following along the same 180-degree arc\n- As your muscles warm up, swing your leg higher with each repetition, attempting to swing your foot up to hip height\n- Continue for 30 seconds then switch legs","Rudolph Runners (Front/Sagittal Plane Leg Swings) (2 minutes)",{"_uid":692,"answer":693,"question":694,"component":670},"91828948-527a-4c39-bc7b-dbbe5f3afa51","- Assume an Orthodox kickboxing stance\n- For 30 seconds, focusing on technique, perform a roundhouse kick\n- As you warm up, increase the intensity of your kicks\n- Switch to a Southpaw stance and continue the same kick for an additional 30 seconds\n- After the full minute switch back to an Orthodox stance\n- Perform a front kick focusing on technique\n- As your body warms up, increase the intensity of your kicks\n- Continue for 30 seconds\n- Switch back to a Southpaw stance\n- Perform front kicks for the remaining 30 seconds","Elf Kickers (Front and Roundhouse Kicks - Technique Emphasis) (2 minutes)",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":696,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":697,"component":39,"meta_info":705,"meta_title":164,"block_image":706,"cover_image":707,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":725,"full_slug":726,"sort_by_date":48,"position":419,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":48,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":724,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":721,"alt":711,"name":711,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":733,"content":734},"doc",[735,741,748,752,765,793,803,879,889,909,918,928,980,991,1049,1059,1127,1131],{"type":736,"content":737},"paragraph",[738],{"text":739,"type":740},"There’s a slightly brisk feeling in the air. The leaves have changed colors, which can only mean one thing -- winter is here! With cooler temperatures and the holiday season upon us, this holiday-themed total bodyweight routine will get your blood flowing and loosen up those muscles to prepare you for any follow-up kickboxing session.","text",{"type":742,"attrs":743,"content":745},"heading",{"level":744},2,[746],{"text":747,"type":740},"Holiday Kickboxing Warm-Up",{"type":736,"content":749},[750],{"text":751,"type":740},"All you need for this routine is a wall that can withstand your bodyweight.",{"type":742,"attrs":753,"content":755},{"level":754},3,[756,758,760,762,763],{"text":757,"type":740},"Grinch-y Jacks ",{"type":759},"hard_break",{"text":761,"type":740},"(Jumping Jacks + 1 - 2 Punch Combo)",{"type":759},{"text":764,"type":740},"1 minute",{"type":766,"content":767},"bullet_list",[768,775,781,787],{"type":769,"content":770},"list_item",[771],{"type":736,"content":772},[773],{"text":774,"type":740},"Begin with 10 seconds of jumping jacks",{"type":769,"content":776},[777],{"type":736,"content":778},[779],{"text":780,"type":740},"At the 10 second mark, pause, and perform a 1 - 2 (jab - cross) punch combo",{"type":769,"content":782},[783],{"type":736,"content":784},[785],{"text":786,"type":740},"Continue performing jumping jacks, repeating the 1 - 2 (jab - cross) combo every 10 seconds",{"type":769,"content":788},[789],{"type":736,"content":790},[791],{"text":792,"type":740},"Continue for 1 minute",{"type":742,"attrs":794,"content":795},{"level":754},[796,798,799,801,802],{"text":797,"type":740},"Down the Chimneys ",{"type":759},{"text":800,"type":740},"(Flow Yoga - Stand To Chaturanga To Upward Facing Dog)",{"type":759},{"text":764,"type":740},{"type":766,"content":804},[805,819,825,831,837,843,849,855,861,867,873],{"type":769,"content":806},[807],{"type":736,"content":808},[809,811],{"text":810,"type":740},"Assume a ",{"text":812,"type":740,"marks":813},"boxer’s stance",[814],{"type":815,"attrs":816},"link",{"href":817,"uuid":48,"anchor":48,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances/","_blank",{"type":769,"content":820},[821],{"type":736,"content":822},[823],{"text":824,"type":740},"Drop down and place your hands on the ground",{"type":769,"content":826},[827],{"type":736,"content":828},[829],{"text":830,"type":740},"Jump your feet back to come into a high plank",{"type":769,"content":832},[833],{"type":736,"content":834},[835],{"text":836,"type":740},"Lower your body towards the floor, keeping your elbows tight at your sides (Chaturanga)",{"type":769,"content":838},[839],{"type":736,"content":840},[841],{"text":842,"type":740},"From here, begin to push your chest back up, straightening your arms",{"type":769,"content":844},[845],{"type":736,"content":846},[847],{"text":848,"type":740},"Flip your feet so that the tops of your feet are pressed against the ground (Upward Facing Dog)",{"type":769,"content":850},[851],{"type":736,"content":852},[853],{"text":854,"type":740},"Hold for a 2-second count",{"type":769,"content":856},[857],{"type":736,"content":858},[859],{"text":860,"type":740},"Tuck your toes under and shift back to Chaturanga, then push up to high plank",{"type":769,"content":862},[863],{"type":736,"content":864},[865],{"text":866,"type":740},"Jump your feet back up to your hands",{"type":769,"content":868},[869],{"type":736,"content":870},[871],{"text":872,"type":740},"Stand up and return to your boxer’s stance",{"type":769,"content":874},[875],{"type":736,"content":876},[877],{"text":878,"type":740},"Continue this flow for 1 minute",{"type":742,"attrs":880,"content":881},{"level":754},[882,884,885,887,888],{"text":883,"type":740},"Turkey Trotters ",{"type":759},{"text":886,"type":740},"(High Knees + 3 - 4 Punch Combo)",{"type":759},{"text":764,"type":740},{"type":766,"content":890},[891,897,903],{"type":769,"content":892},[893],{"type":736,"content":894},[895],{"text":896,"type":740},"Begin with 10 seconds of high knees",{"type":769,"content":898},[899],{"type":736,"content":900},[901],{"text":902,"type":740},"At the 10 second mark, pause, and perform a 3 - 4 (lead hook - rear hook) punch combo",{"type":769,"content":904},[905],{"type":736,"content":906},[907],{"text":908,"type":740},"Repeat, alternating between high knees and punching for 1 minute",{"type":736,"content":910},[911,916],{"text":912,"type":740,"marks":913},"Modifications",[914],{"type":915},"bold",{"text":917,"type":740},": To make this movement easier, march in place instead of high knees. To challenge yourself, perform a burpee every other repetition and pick up your tempo when performing high knees.",{"type":742,"attrs":919,"content":920},{"level":754},[921,923,924,926,927],{"text":922,"type":740},"Santa Squats ",{"type":759},{"text":925,"type":740},"(Sumo Squat + Lateral Lunges)",{"type":759},{"text":764,"type":740},{"type":766,"content":929},[930,944,950,956,962,968,974],{"type":769,"content":931},[932,936],{"type":736,"content":933},[934],{"text":935,"type":740},"Begin in a sumo squat stance",{"type":766,"content":937},[938],{"type":769,"content":939},[940],{"type":736,"content":941},[942],{"text":943,"type":740},"Your feet should be wider than shoulder-width apart with your toes pointed outward at roughly a 45-degree angle",{"type":769,"content":945},[946],{"type":736,"content":947},[948],{"text":949,"type":740},"Squat down and hold",{"type":769,"content":951},[952],{"type":736,"content":953},[954],{"text":955,"type":740},"At the bottom of the squat position, shift your weight to the left and perform a left, side-lateral lunge",{"type":769,"content":957},[958],{"type":736,"content":959},[960],{"text":961,"type":740},"Shift back to the middle",{"type":769,"content":963},[964],{"type":736,"content":965},[966],{"text":967,"type":740},"Shift your weight to the right, and perform the opposite side-lateral lunge",{"type":769,"content":969},[970],{"type":736,"content":971},[972],{"text":973,"type":740},"Shift back to the middle and rise up to stand",{"type":769,"content":975},[976],{"type":736,"content":977},[978],{"text":979,"type":740},"Continue squatting and lunging for the full minute",{"type":742,"attrs":981,"content":982},{"level":754},[983,985,986,988,989],{"text":984,"type":740},"Rudolph Runners ",{"type":759},{"text":987,"type":740},"(Front/Sagittal Plane Leg Swings)",{"type":759},{"text":990,"type":740},"2 minutes",{"type":766,"content":992},[993,999,1005,1019,1025,1031,1037,1043],{"type":769,"content":994},[995],{"type":736,"content":996},[997],{"text":998,"type":740},"Come to face a wall and place your hands on it for balance",{"type":769,"content":1000},[1001],{"type":736,"content":1002},[1003],{"text":1004,"type":740},"Slowly start swinging your left leg side-to-side",{"type":769,"content":1006},[1007,1011],{"type":736,"content":1008},[1009],{"text":1010,"type":740},"As your muscles begin to warm up, slowly swing it higher with each repetition, attempting to swing to hip height",{"type":766,"content":1012},[1013],{"type":769,"content":1014},[1015],{"type":736,"content":1016},[1017],{"text":1018,"type":740},"The arc motion of the leg should work up to a 180-degree angle",{"type":769,"content":1020},[1021],{"type":736,"content":1022},[1023],{"text":1024,"type":740},"Continue for 30 seconds and then switch legs",{"type":769,"content":1026},[1027],{"type":736,"content":1028},[1029],{"text":1030,"type":740},"Next, turn sideways from the wall, and place your right hand on the wall for balance",{"type":769,"content":1032},[1033],{"type":736,"content":1034},[1035],{"text":1036,"type":740},"Begin a forward-to-back leg swing, following along the same 180-degree arc",{"type":769,"content":1038},[1039],{"type":736,"content":1040},[1041],{"text":1042,"type":740},"As your muscles warm up, swing your leg higher with each repetition, attempting to swing your foot up to hip height",{"type":769,"content":1044},[1045],{"type":736,"content":1046},[1047],{"text":1048,"type":740},"Continue for 30 seconds then switch legs",{"type":742,"attrs":1050,"content":1051},{"level":754},[1052,1054,1055,1057,1058],{"text":1053,"type":740},"Elf Kickers ",{"type":759},{"text":1056,"type":740},"(Front and Roundhouse Kicks - Technique Emphasis)",{"type":759},{"text":990,"type":740},{"type":766,"content":1060},[1061,1067,1079,1085,1091,1097,1103,1109,1115,1121],{"type":769,"content":1062},[1063],{"type":736,"content":1064},[1065],{"text":1066,"type":740},"Assume an Orthodox kickboxing stance",{"type":769,"content":1068},[1069],{"type":736,"content":1070},[1071,1073],{"text":1072,"type":740},"For 30 seconds, focusing on technique, perform a ",{"text":1074,"type":740,"marks":1075},"roundhouse kick",[1076],{"type":815,"attrs":1077},{"href":1078,"uuid":48,"anchor":48,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-a-roundhouse-kick-in-kickboxing/",{"type":769,"content":1080},[1081],{"type":736,"content":1082},[1083],{"text":1084,"type":740},"As you warm up, increase the intensity of your kicks",{"type":769,"content":1086},[1087],{"type":736,"content":1088},[1089],{"text":1090,"type":740},"Switch to a Southpaw stance and continue the same kick for an additional 30 seconds",{"type":769,"content":1092},[1093],{"type":736,"content":1094},[1095],{"text":1096,"type":740},"After the full minute switch back to an Orthodox stance",{"type":769,"content":1098},[1099],{"type":736,"content":1100},[1101],{"text":1102,"type":740},"Perform a front kick focusing on technique",{"type":769,"content":1104},[1105],{"type":736,"content":1106},[1107],{"text":1108,"type":740},"As your body warms up, increase the intensity of your kicks",{"type":769,"content":1110},[1111],{"type":736,"content":1112},[1113],{"text":1114,"type":740},"Continue for 30 seconds",{"type":769,"content":1116},[1117],{"type":736,"content":1118},[1119],{"text":1120,"type":740},"Switch back to a Southpaw stance",{"type":769,"content":1122},[1123],{"type":736,"content":1124},[1125],{"text":1126,"type":740},"Perform front kicks for the remaining 30 seconds",{"type":736,"content":1128},[1129],{"text":1130,"type":740},"There you have it! A holiday-inspired, 8-minute bodyweight warm-up routine that you can do at the beginning of your kickboxing workouts to make sure you are primed and ready to kick your way through this holiday season!",{"type":736,"content":1132},[1133,1135,1141,1143,1149,1151,1157],{"text":1134,"type":740},"If you loved these exercises and want to see what else the FightCamp Trainers have in store, check out our other ",{"text":1136,"type":740,"marks":1137},"YouTube videos",[1138],{"type":815,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":818,"linktype":13},"https://bit.ly/3oYefXf",{"text":1142,"type":740},", ",{"text":1144,"type":740,"marks":1145},"Blog",[1146],{"type":815,"attrs":1147},{"href":1148,"uuid":48,"anchor":48,"target":818,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1150,"type":740},", and workouts on the App. Start your training with ",{"text":1152,"type":740,"marks":1153},"FightCamp",[1154],{"type":815,"attrs":1155},{"href":1156,"uuid":48,"anchor":48,"target":818,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1158,"type":740}," today!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1160,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1165,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1166,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1161,"component":118,"meta_info":1162,"meta_title":7,"block_image":1163,"cover_image":1164,"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},[],[],"2021-12-22 00:00","article",{"_uid":1170,"title":657,"plugin":43,"description":1171},"055f2f29-c475-454d-b75a-0591294b5c9a","Step away from the holiday eggnog and break a sweat with this 8-minute holiday-inspired kickboxing warm-up routine.",{"id":1173,"alt":669,"name":7,"focus":48,"title":669,"filename":1174,"copyright":7,"fieldtype":50},3531490,"https://a.storyblok.com/f/115220/2400x990/a1df3b5bce/8-minute-holiday-kickboxing-warm-up.png","8-min-holiday-kickboxing-warm-up","blogs/8-min-holiday-kickboxing-warm-up",-2940,[1179],"featured",60887917,"64aaad5d-460f-494c-878f-c80412aeda3f","2021-12-22T01:38:00.000Z","training/8-min-holiday-kickboxing-warm-up",[],["Reactive",1186],[1187,1574,1857,2126,2304,2542],{"name":1188,"created_at":1189,"published_at":1190,"updated_at":1191,"id":1192,"uuid":1193,"content":1194,"slug":1566,"full_slug":1567,"sort_by_date":48,"position":1568,"tag_list":1569,"is_startpage":9,"parent_id":1180,"meta_data":48,"group_id":1570,"first_published_at":1571,"release_id":48,"lang":60,"path":1572,"alternates":1573,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1195,"faqs":1196,"title":1188,"topic":1225,"author":1240,"content":1241,"category":1547,"schedule":1555,"component":1168,"meta_info":1556,"cover_image":1560,"description":1564,"contributors":1565},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1197,1201,1205,1209,1213,1217,1221],{"_uid":1198,"answer":1199,"question":1200,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1202,"answer":1203,"question":1204,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1206,"answer":1207,"question":1208,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1210,"answer":1211,"question":1212,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1214,"answer":1215,"question":1216,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1218,"answer":1219,"question":1220,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1222,"answer":1223,"question":1224,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1226,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1238,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1239,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1227,"component":39,"meta_info":1235,"block_image":1236,"cover_image":1237,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1228,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1233,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1229,"component":118,"meta_info":1230,"meta_title":7,"block_image":1231,"cover_image":1232,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":733,"content":1242},[1243,1248,1252,1256,1260,1280,1284,1288,1292,1297,1301,1345,1350,1354,1368,1372,1395,1400,1404,1473,1478,1482,1502,1507,1521,1525,1530,1543],{"type":742,"attrs":1244,"content":1245},{"level":744},[1246],{"text":1247,"type":740},"Boxing Terminology",{"type":736,"content":1249},[1250],{"text":1251,"type":740},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":742,"attrs":1253,"content":1254},{"level":744},[1255],{"text":1200,"type":740},{"type":736,"content":1257},[1258],{"text":1259,"type":740},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":766,"content":1261},[1262,1268],{"type":769,"content":1263},[1264],{"type":736,"content":1265},[1266],{"text":1267,"type":740},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":769,"content":1269},[1270],{"type":736,"content":1271},[1272,1274,1278],{"text":1273,"type":740},"Southpaw Stance",{"text":1275,"type":740,"marks":1276}," ",[1277],{"type":915},{"text":1279,"type":740},"– Standing with your right foot farther out in front than your left foot",{"type":742,"attrs":1281,"content":1282},{"level":744},[1283],{"text":1204,"type":740},{"type":736,"content":1285},[1286],{"text":1287,"type":740},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":736,"content":1289},[1290],{"text":1291,"type":740},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":742,"attrs":1293,"content":1294},{"level":754},[1295],{"text":1296,"type":740},"Boxing Punches",{"type":736,"content":1298},[1299],{"text":1300,"type":740},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":766,"content":1302},[1303,1309,1315,1321,1327,1333,1339],{"type":769,"content":1304},[1305],{"type":736,"content":1306},[1307],{"text":1308,"type":740},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":769,"content":1310},[1311],{"type":736,"content":1312},[1313],{"text":1314,"type":740},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":769,"content":1316},[1317],{"type":736,"content":1318},[1319],{"text":1320,"type":740},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":769,"content":1322},[1323],{"type":736,"content":1324},[1325],{"text":1326,"type":740},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":769,"content":1328},[1329],{"type":736,"content":1330},[1331],{"text":1332,"type":740},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":769,"content":1334},[1335],{"type":736,"content":1336},[1337],{"text":1338,"type":740},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":769,"content":1340},[1341],{"type":736,"content":1342},[1343],{"text":1344,"type":740},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":742,"attrs":1346,"content":1347},{"level":754},[1348],{"text":1349,"type":740},"Boxing Movements",{"type":736,"content":1351},[1352],{"text":1353,"type":740},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":766,"content":1355},[1356,1362],{"type":769,"content":1357},[1358],{"type":736,"content":1359},[1360],{"text":1361,"type":740},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":769,"content":1363},[1364],{"type":736,"content":1365},[1366],{"text":1367,"type":740},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":736,"content":1369},[1370],{"text":1371,"type":740},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":766,"content":1373},[1374,1389],{"type":769,"content":1375},[1376],{"type":736,"content":1377},[1378,1387],{"text":1379,"type":740,"marks":1380},"Shoulder Roll",[1381,1385],{"type":815,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"custom":1384,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1386},"underline",{"text":1388,"type":740}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":769,"content":1390},[1391],{"type":736,"content":1392},[1393],{"text":1394,"type":740},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":742,"attrs":1396,"content":1397},{"level":754},[1398],{"text":1399,"type":740},"Boxing Training",{"type":736,"content":1401},[1402],{"text":1403,"type":740},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1405,"attrs":1406,"content":1409},"ordered_list",{"order":1407},{"order":1408},1,[1410,1416,1422,1436,1450],{"type":769,"content":1411},[1412],{"type":736,"content":1413},[1414],{"text":1415,"type":740},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":769,"content":1417},[1418],{"type":736,"content":1419},[1420],{"text":1421,"type":740},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":769,"content":1423},[1424],{"type":736,"content":1425},[1426,1434],{"text":1427,"type":740,"marks":1428},"Mittwork",[1429,1433],{"type":815,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"custom":1432,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1386},{"text":1435,"type":740}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":769,"content":1437},[1438],{"type":736,"content":1439},[1440,1448],{"text":1441,"type":740,"marks":1442},"Sparring",[1443,1447],{"type":815,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"custom":1446,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1386},{"text":1449,"type":740}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":769,"content":1451},[1452],{"type":736,"content":1453},[1454,1462,1464,1471],{"text":1455,"type":740,"marks":1456},"Roadwork",[1457,1461],{"type":815,"attrs":1458},{"href":1459,"uuid":48,"anchor":48,"custom":1460,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1386},{"text":1463,"type":740}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1465,"type":740,"marks":1466},"roadwork drills",[1467,1470],{"type":815,"attrs":1468},{"href":1459,"uuid":48,"anchor":48,"custom":1469,"target":818,"linktype":13},{},{"type":1386},{"text":1472,"type":740}," to add to your boxer training.",{"type":742,"attrs":1474,"content":1475},{"level":754},[1476],{"text":1477,"type":740},"Heavy Bag Training",{"type":736,"content":1479},[1480],{"text":1481,"type":740},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":766,"content":1483},[1484,1490,1496],{"type":769,"content":1485},[1486],{"type":736,"content":1487},[1488],{"text":1489,"type":740},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":769,"content":1491},[1492],{"type":736,"content":1493},[1494],{"text":1495,"type":740},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":769,"content":1497},[1498],{"type":736,"content":1499},[1500],{"text":1501,"type":740},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":742,"attrs":1503,"content":1504},{"level":754},[1505],{"text":1506,"type":740},"Recovery",{"type":736,"content":1508},[1509,1511,1519],{"text":1510,"type":740},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1512,"type":740,"marks":1513},"interview with FightCamp Trainer Coach PJ",[1514,1518],{"type":815,"attrs":1515},{"href":1516,"uuid":48,"anchor":48,"custom":1517,"target":818,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1386},{"text":1520,"type":740},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":736,"content":1522},[1523],{"text":1524,"type":740},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":742,"attrs":1526,"content":1527},{"level":744},[1528],{"text":1529,"type":740},"Talk and Train Like a Fighter",{"type":736,"content":1531},[1532,1534,1541],{"text":1533,"type":740},"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":1152,"type":740,"marks":1535},[1536,1540],{"type":815,"attrs":1537},{"href":1538,"uuid":48,"anchor":48,"custom":1539,"target":818,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1386},{"text":1542,"type":740}," 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":736,"content":1544},[1545],{"text":1546,"type":740},"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":1548,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1553,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1549,"component":118,"meta_info":1550,"meta_title":7,"block_image":1551,"cover_image":1552,"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},[],[],"2023-01-22 00:00",{"_uid":1557,"title":1558,"plugin":43,"description":1559},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1561,"alt":1562,"name":7,"focus":7,"title":1562,"filename":1563,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1179],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z","training/{{story.slug}}",[],{"name":1575,"created_at":1576,"published_at":1577,"updated_at":1578,"id":1579,"uuid":1580,"content":1581,"slug":1851,"full_slug":1852,"sort_by_date":48,"position":1853,"tag_list":1854,"is_startpage":9,"parent_id":1180,"meta_data":48,"group_id":1855,"first_published_at":1577,"release_id":48,"lang":60,"path":1572,"alternates":1856,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1582,"faqs":1583,"title":1575,"topic":1604,"author":1619,"content":1620,"category":1832,"schedule":1840,"component":1168,"meta_info":1841,"cover_image":1845,"description":1849,"contributors":1850},"21563324-6383-4226-86da-b9779cd26bde",[1584,1588,1592,1596,1600],{"_uid":1585,"answer":1586,"question":1587,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1589,"answer":1590,"question":1591,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1593,"answer":1594,"question":1595,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1597,"answer":1598,"question":1599,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1601,"answer":1602,"question":1603,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1605,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1617,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1606,"component":39,"meta_info":1614,"block_image":1615,"cover_image":1616,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1607,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1612,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1608,"component":118,"meta_info":1609,"meta_title":7,"block_image":1610,"cover_image":1611,"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":733,"content":1621},[1622,1635,1650,1655,1659,1693,1698,1702,1716,1742,1747,1751,1787,1804,1809,1813,1818,1829],{"type":736,"content":1623},[1624,1626,1633],{"text":1625,"type":740},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1627,"type":740,"marks":1628},"close-range",[1629],{"type":815,"attrs":1630},{"href":1631,"uuid":48,"anchor":48,"custom":1632,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1634,"type":740}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":1636,"attrs":1637},"blok",{"id":1638,"body":1639},"52fa91c7-90bf-43d9-8857-79752817914b",[1640],{"url":1641,"_uid":1643,"image":1644,"component":1648,"copyright_details":1649},{"id":7,"url":7,"linktype":1642,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1645,"alt":1646,"name":7,"focus":48,"title":1646,"filename":1647,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png","content_image",[],{"type":742,"attrs":1651,"content":1652},{"level":744},[1653],{"text":1654,"type":740},"Rolling Punch Drill",{"type":736,"content":1656},[1657],{"text":1658,"type":740},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":766,"content":1660},[1661,1667,1673,1679],{"type":769,"content":1662},[1663],{"type":736,"content":1664},[1665],{"text":1666,"type":740},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":769,"content":1668},[1669],{"type":736,"content":1670},[1671],{"text":1672,"type":740},"Bend your knees until your thigh muscles are supporting your weight",{"type":769,"content":1674},[1675],{"type":736,"content":1676},[1677],{"text":1678,"type":740},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":769,"content":1680},[1681,1685],{"type":736,"content":1682},[1683],{"text":1684,"type":740},"Develop a steady rhythm, and then start mixing punches in",{"type":766,"content":1686},[1687],{"type":769,"content":1688},[1689],{"type":736,"content":1690},[1691],{"text":1692,"type":740},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":742,"attrs":1694,"content":1695},{"level":744},[1696],{"text":1697,"type":740},"Danger Close Drill",{"type":736,"content":1699},[1700],{"text":1701,"type":740},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":766,"content":1703},[1704,1710],{"type":769,"content":1705},[1706],{"type":736,"content":1707},[1708],{"text":1709,"type":740},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":769,"content":1711},[1712],{"type":736,"content":1713},[1714],{"text":1715,"type":740},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":736,"content":1717},[1718,1722,1724,1731,1733,1740],{"text":1719,"type":740,"marks":1720},"Key focus:",[1721],{"type":915},{"text":1723,"type":740}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1725,"type":740,"marks":1726},"hooks",[1727],{"type":815,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"custom":1730,"target":818,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1732,"type":740}," and ",{"text":1734,"type":740,"marks":1735},"uppercuts",[1736],{"type":815,"attrs":1737},{"href":1738,"uuid":48,"anchor":48,"custom":1739,"target":818,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1741,"type":740},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":742,"attrs":1743,"content":1744},{"level":744},[1745],{"text":1746,"type":740},"Rolling Thunder Drill",{"type":736,"content":1748},[1749],{"text":1750,"type":740},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":766,"content":1752},[1753,1767,1781],{"type":769,"content":1754},[1755,1759],{"type":736,"content":1756},[1757],{"text":1758,"type":740},"On a heavy bag, set an interval of your choosing",{"type":766,"content":1760},[1761],{"type":769,"content":1762},[1763],{"type":736,"content":1764},[1765],{"text":1766,"type":740},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":769,"content":1768},[1769,1773],{"type":736,"content":1770},[1771],{"text":1772,"type":740},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":766,"content":1774},[1775],{"type":769,"content":1776},[1777],{"type":736,"content":1778},[1779],{"text":1780,"type":740},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":769,"content":1782},[1783],{"type":736,"content":1784},[1785],{"text":1786,"type":740},"Rest for 1 minute in between each round to recover",{"type":736,"content":1788},[1789,1793,1795,1802],{"text":1790,"type":740,"marks":1791},"Tip",[1792],{"type":915},{"text":1794,"type":740},": Maintaining a calm and ",{"text":1796,"type":740,"marks":1797},"steady breath",[1798],{"type":815,"attrs":1799},{"href":1800,"uuid":48,"anchor":48,"custom":1801,"target":818,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1803,"type":740}," will help you establish your rhythm.",{"type":742,"attrs":1805,"content":1806},{"level":744},[1807],{"text":1808,"type":740},"Better, Faster, Stronger",{"type":736,"content":1810},[1811],{"text":1812,"type":740},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":742,"attrs":1814,"content":1815},{"level":744},[1816],{"text":1817,"type":740},"Train Like a Fighter",{"type":736,"content":1819},[1820,1821,1827],{"text":1533,"type":740},{"text":1152,"type":740,"marks":1822},[1823],{"type":815,"attrs":1824},{"href":1825,"uuid":48,"anchor":48,"custom":1826,"target":818,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1828,"type":740}," 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":736,"content":1830},[1831],{"text":1546,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1833,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1838,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1834,"component":118,"meta_info":1835,"meta_title":7,"block_image":1836,"cover_image":1837,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1842,"title":1843,"plugin":43,"description":1844},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1846,"alt":1847,"name":7,"focus":48,"title":1847,"filename":1848,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1179],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1858,"created_at":1859,"published_at":1860,"updated_at":1861,"id":1862,"uuid":1863,"content":1864,"slug":2120,"full_slug":2121,"sort_by_date":48,"position":2122,"tag_list":2123,"is_startpage":9,"parent_id":1180,"meta_data":48,"group_id":2124,"first_published_at":1860,"release_id":48,"lang":60,"path":1572,"alternates":2125,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1865,"faqs":1866,"title":1858,"topic":1887,"author":1902,"content":1903,"category":2101,"schedule":2109,"component":1168,"meta_info":2110,"cover_image":2114,"description":2118,"contributors":2119},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1867,1871,1875,1879,1883],{"_uid":1868,"answer":1869,"question":1870,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1872,"answer":1873,"question":1874,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1876,"answer":1877,"question":1878,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1880,"answer":1881,"question":1882,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1884,"answer":1885,"question":1886,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1888,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1900,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1901,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1889,"component":39,"meta_info":1897,"block_image":1898,"cover_image":1899,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1890,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1891,"component":118,"meta_info":1892,"meta_title":7,"block_image":1893,"cover_image":1894,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":733,"content":1904},[1905,1919,1923,1927,1931,1935,1939,1942,1947,1952,1966,1971,1975,1980,1984,1989,2003,2007,2011,2025,2039,2043,2047,2061,2066,2070,2084,2088,2098],{"type":736,"content":1906},[1907,1909,1917],{"text":1908,"type":740},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1910,"type":740,"marks":1911},"interval training",[1912,1916],{"type":815,"attrs":1913},{"href":1914,"uuid":48,"anchor":48,"custom":1915,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1386},{"text":1918,"type":740}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":736,"content":1920},[1921],{"text":1922,"type":740},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":742,"attrs":1924,"content":1925},{"level":744},[1926],{"text":1870,"type":740},{"type":736,"content":1928},[1929],{"text":1930,"type":740},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":736,"content":1932},[1933],{"text":1934,"type":740},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":742,"attrs":1936,"content":1937},{"level":744},[1938],{"text":1874,"type":740},{"type":736,"content":1940},[1941],{"text":1873,"type":740},{"type":742,"attrs":1943,"content":1944},{"level":744},[1945],{"text":1946,"type":740},"Unique Benefits of HIIT",{"type":742,"attrs":1948,"content":1949},{"level":754},[1950],{"text":1951,"type":740},"Maximum Effectiveness in Less Time",{"type":736,"content":1953},[1954,1956,1964],{"text":1955,"type":740},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1957,"type":740,"marks":1958},"25-30% more calories",[1959,1963],{"type":815,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"custom":1962,"target":818,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1386},{"text":1965,"type":740}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":742,"attrs":1967,"content":1968},{"level":754},[1969],{"text":1970,"type":740},"Tones Muscle",{"type":736,"content":1972},[1973],{"text":1974,"type":740},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":742,"attrs":1976,"content":1977},{"level":754},[1978],{"text":1979,"type":740},"Adds Variety",{"type":736,"content":1981},[1982],{"text":1983,"type":740},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":742,"attrs":1985,"content":1986},{"level":754},[1987],{"text":1988,"type":740},"Improves Cardiovascular Health",{"type":736,"content":1990},[1991,1993,2001],{"text":1992,"type":740},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1994,"type":740,"marks":1995},"greater improvements in blood pressure",[1996,2000],{"type":815,"attrs":1997},{"href":1998,"uuid":48,"anchor":48,"custom":1999,"target":818,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1386},{"text":2002,"type":740}," and blood sugar than moderate-intensity workouts. ",{"type":742,"attrs":2004,"content":2005},{"level":744},[2006],{"text":1882,"type":740},{"type":736,"content":2008},[2009],{"text":2010,"type":740},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":736,"content":2012},[2013,2015,2023],{"text":2014,"type":740},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2016,"type":740,"marks":2017},"roadwork",[2018,2022],{"type":815,"attrs":2019},{"href":2020,"uuid":48,"anchor":48,"custom":2021,"target":818,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1386},{"text":2024,"type":740},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":736,"content":2026},[2027,2029,2037],{"text":2028,"type":740},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2030,"type":740,"marks":2031},"HIIT jump rope workout",[2032,2036],{"type":815,"attrs":2033},{"href":2034,"uuid":48,"anchor":48,"custom":2035,"target":818,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1386},{"text":2038,"type":740}," for a full-body cardio blast in just minutes.",{"type":742,"attrs":2040,"content":2041},{"level":744},[2042],{"text":1886,"type":740},{"type":736,"content":2044},[2045],{"text":2046,"type":740},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":736,"content":2048},[2049,2051,2059],{"text":2050,"type":740},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2052,"type":740,"marks":2053},"10 minutes of HIIT boxing",[2054,2058],{"type":815,"attrs":2055},{"href":2056,"uuid":48,"anchor":48,"custom":2057,"target":818,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1386},{"text":2060,"type":740}," and feel the difference with just one workout.",{"type":742,"attrs":2062,"content":2063},{"level":744},[2064],{"text":2065,"type":740},"Hit With HIIT",{"type":736,"content":2067},[2068],{"text":2069,"type":740},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":736,"content":2071},[2072,2074,2082],{"text":2073,"type":740},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2075,"type":740,"marks":2076},"FightCamp’s extensive library of HIIT workouts",[2077,2081],{"type":815,"attrs":2078},{"href":2079,"uuid":48,"anchor":48,"custom":2080,"target":818,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1386},{"text":2083,"type":740},"!",{"type":742,"attrs":2085,"content":2086},{"level":744},[2087],{"text":1817,"type":740},{"type":736,"content":2089},[2090,2091,2097],{"text":1533,"type":740},{"text":1152,"type":740,"marks":2092},[2093,2096],{"type":815,"attrs":2094},{"href":1538,"uuid":48,"anchor":48,"custom":2095,"target":818,"linktype":13},{},{"type":1386},{"text":1828,"type":740},{"type":736,"content":2099},[2100],{"text":1546,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2102,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2107,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2108,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2103,"component":118,"meta_info":2104,"meta_title":7,"block_image":2105,"cover_image":2106,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2111,"title":2112,"plugin":43,"description":2113},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2115,"alt":2116,"name":7,"focus":7,"title":2116,"filename":2117,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1179],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2127,"created_at":2128,"published_at":2129,"updated_at":2130,"id":2131,"uuid":2132,"content":2133,"slug":2298,"full_slug":2299,"sort_by_date":48,"position":2300,"tag_list":2301,"is_startpage":9,"parent_id":1180,"meta_data":48,"group_id":2302,"first_published_at":2129,"release_id":48,"lang":60,"path":1572,"alternates":2303,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2134,"faqs":2135,"title":2127,"topic":2144,"author":1619,"content":2159,"category":2279,"schedule":2287,"component":1168,"meta_info":2288,"cover_image":2292,"description":2296,"contributors":2297},"c6387572-343f-40bf-8172-852035367c90",[2136,2140],{"_uid":2137,"answer":2138,"question":2139,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2141,"answer":2142,"question":2143,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2145,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2157,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2146,"component":39,"meta_info":2154,"block_image":2155,"cover_image":2156,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2147,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2152,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2148,"component":118,"meta_info":2149,"meta_title":7,"block_image":2150,"cover_image":2151,"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":733,"content":2160},[2161,2166,2169,2174,2179,2183,2188,2192,2197,2210,2215,2228,2233,2237,2242,2253,2258,2262,2266,2275],{"type":742,"attrs":2162,"content":2163},{"level":744},[2164],{"text":2165,"type":740},"Boxing Gym Culture",{"type":736,"content":2167},[2168],{"text":2142,"type":740},{"type":742,"attrs":2170,"content":2171},{"level":744},[2172],{"text":2173,"type":740},"What Are the Basic Boxing Gym Rules? ",{"type":742,"attrs":2175,"content":2176},{"level":754},[2177],{"text":2178,"type":740},"Yes Coach, No Coach",{"type":736,"content":2180},[2181],{"text":2182,"type":740},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":742,"attrs":2184,"content":2185},{"level":754},[2186],{"text":2187,"type":740},"Sharing is Caring",{"type":736,"content":2189},[2190],{"text":2191,"type":740},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":742,"attrs":2193,"content":2194},{"level":754},[2195],{"text":2196,"type":740},"Keep it Clean",{"type":736,"content":2198},[2199,2201,2208],{"text":2200,"type":740},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2202,"type":740,"marks":2203},"clean it off.",[2204],{"type":815,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"custom":2207,"target":818,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2209,"type":740}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":742,"attrs":2211,"content":2212},{"level":754},[2213],{"text":2214,"type":740},"No Killers in Sparring",{"type":736,"content":2216},[2217,2219,2226],{"text":2218,"type":740},"In most boxing gym workouts you will find yourself ",{"text":2220,"type":740,"marks":2221},"sparring",[2222],{"type":815,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":818,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2227,"type":740},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":742,"attrs":2229,"content":2230},{"level":754},[2231],{"text":2232,"type":740},"Don’t Dump Your Weights",{"type":736,"content":2234},[2235],{"text":2236,"type":740},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":742,"attrs":2238,"content":2239},{"level":754},[2240],{"text":2241,"type":740},"Leave the Weightcut Fighter Alone",{"type":736,"content":2243},[2244,2246,2251],{"text":2245,"type":740},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2247,"type":740,"marks":2248},"leave them alone.",[2249],{"type":2250},"italic",{"text":2252,"type":740}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":742,"attrs":2254,"content":2255},{"level":754},[2256],{"text":2257,"type":740},"The Golden Rule",{"type":736,"content":2259},[2260],{"text":2261,"type":740},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":742,"attrs":2263,"content":2264},{"level":744},[2265],{"text":1817,"type":740},{"type":736,"content":2267},[2268,2269,2274],{"text":1533,"type":740},{"text":1152,"type":740,"marks":2270},[2271],{"type":815,"attrs":2272},{"href":1538,"uuid":48,"anchor":48,"custom":2273,"target":818,"linktype":13},{},{"text":1542,"type":740},{"type":736,"content":2276},[2277],{"text":2278,"type":740},"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":2280,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2285,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2281,"component":118,"meta_info":2282,"meta_title":7,"block_image":2283,"cover_image":2284,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2289,"title":2290,"plugin":43,"description":2291},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2293,"alt":2294,"name":7,"focus":7,"title":2294,"filename":2295,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1179],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2305,"created_at":2306,"published_at":2307,"updated_at":2308,"id":2309,"uuid":2310,"content":2311,"slug":2535,"full_slug":2536,"sort_by_date":48,"position":2537,"tag_list":2538,"is_startpage":9,"parent_id":1180,"meta_data":48,"group_id":2539,"first_published_at":2540,"release_id":48,"lang":60,"path":1572,"alternates":2541,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2312,"faqs":2313,"title":2305,"topic":2326,"author":2341,"content":2342,"category":2516,"schedule":2524,"component":1168,"meta_info":2525,"cover_image":2529,"description":2533,"contributors":2534},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2314,2318,2322],{"_uid":2315,"answer":2316,"question":2317,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2319,"answer":2320,"question":2321,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2323,"answer":2324,"question":2325,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2327,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2339,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2340,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2328,"component":39,"meta_info":2336,"block_image":2337,"cover_image":2338,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2329,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2334,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2335,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2330,"component":118,"meta_info":2331,"meta_title":7,"block_image":2332,"cover_image":2333,"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":733,"content":2343},[2344,2348,2352,2356,2360,2374,2420,2433,2438,2461,2495,2499,2503,2513],{"type":742,"attrs":2345,"content":2346},{"level":744},[2347],{"text":2317,"type":740},{"type":736,"content":2349},[2350],{"text":2351,"type":740},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":736,"content":2353},[2354],{"text":2355,"type":740},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":742,"attrs":2357,"content":2358},{"level":744},[2359],{"text":2321,"type":740},{"type":736,"content":2361},[2362,2364,2372],{"text":2363,"type":740},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2365,"type":740,"marks":2366},"National Academy of Sports Medicine",[2367,2371],{"type":815,"attrs":2368},{"href":2369,"uuid":48,"anchor":48,"custom":2370,"target":818,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1386},{"text":2373,"type":740}," has a few exercise-related symptoms of overtraining:",{"type":1405,"attrs":2375,"content":2377},{"order":2376},{"order":1408},[2378,2384,2390,2396,2402,2408,2414],{"type":769,"content":2379},[2380],{"type":736,"content":2381},[2382],{"text":2383,"type":740},"A plateau or decline in workout performance or progress",{"type":769,"content":2385},[2386],{"type":736,"content":2387},[2388],{"text":2389,"type":740},"A perception of increased exertion during “normal” or “easy” workouts",{"type":769,"content":2391},[2392],{"type":736,"content":2393},[2394],{"text":2395,"type":740},"Excessive sweating or overheating",{"type":769,"content":2397},[2398],{"type":736,"content":2399},[2400],{"text":2401,"type":740},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":769,"content":2403},[2404],{"type":736,"content":2405},[2406],{"text":2407,"type":740},"A lack of feeling “refreshed” after regular rest and recovery",{"type":769,"content":2409},[2410],{"type":736,"content":2411},[2412],{"text":2413,"type":740},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":769,"content":2415},[2416],{"type":736,"content":2417},[2418],{"text":2419,"type":740},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":736,"content":2421},[2422,2424,2431],{"text":2423,"type":740},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2425,"type":740,"marks":2426},"FightCamp App",[2427,2430],{"type":815,"attrs":2428},{"href":1156,"uuid":48,"anchor":48,"custom":2429,"target":818,"linktype":13},{},{"type":1386},{"text":2432,"type":740}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":742,"attrs":2434,"content":2435},{"level":744},[2436],{"text":2437,"type":740},"A Day of Rest",{"type":736,"content":2439},[2440,2442,2450,2451,2459],{"text":2441,"type":740},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2443,"type":740,"marks":2444},"Aaron",[2445,2449],{"type":815,"attrs":2446},{"href":2447,"uuid":48,"anchor":48,"custom":2448,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1386},{"text":1732,"type":740},{"text":2452,"type":740,"marks":2453},"Flo",[2454,2458],{"type":815,"attrs":2455},{"href":2456,"uuid":48,"anchor":48,"custom":2457,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1386},{"text":2460,"type":740},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":736,"content":2462},[2463,2465,2473,2475,2483,2485,2493],{"text":2464,"type":740},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2466,"type":740,"marks":2467},"researchers",[2468,2472],{"type":815,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":818,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1386},{"text":2474,"type":740}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2476,"type":740,"marks":2477},"FightCamp Trainers",[2478,2482],{"type":815,"attrs":2479},{"href":2480,"uuid":48,"anchor":48,"custom":2481,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1386},{"text":2484,"type":740}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2486,"type":740,"marks":2487},"neurological connections",[2488,2492],{"type":815,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"custom":2491,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1386},{"text":2494,"type":740},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":736,"content":2496},[2497],{"text":2498,"type":740},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":742,"attrs":2500,"content":2501},{"level":744},[2502],{"text":1817,"type":740},{"type":736,"content":2504},[2505,2506,2512],{"text":1533,"type":740},{"text":1152,"type":740,"marks":2507},[2508,2511],{"type":815,"attrs":2509},{"href":1538,"uuid":48,"anchor":48,"custom":2510,"target":818,"linktype":13},{},{"type":1386},{"text":1542,"type":740},{"type":736,"content":2514},[2515],{"text":1546,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2517,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2522,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2523,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2518,"component":118,"meta_info":2519,"meta_title":7,"block_image":2520,"cover_image":2521,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2526,"title":2527,"plugin":43,"description":2528},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2530,"alt":2531,"name":7,"focus":7,"title":2531,"filename":2532,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1179],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2543,"created_at":2544,"published_at":2545,"updated_at":2546,"id":2547,"uuid":2548,"content":2549,"slug":2718,"full_slug":2719,"sort_by_date":48,"position":2720,"tag_list":2721,"is_startpage":9,"parent_id":1180,"meta_data":48,"group_id":2722,"first_published_at":2723,"release_id":48,"lang":60,"path":1572,"alternates":2724,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2550,"faqs":2551,"title":2568,"topic":2569,"author":2584,"content":2585,"category":2702,"schedule":2710,"component":1168,"meta_info":2711,"cover_image":2714,"description":2713,"contributors":2717},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2552,2556,2560,2564],{"_uid":2553,"answer":2554,"question":2555,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2557,"answer":2558,"question":2559,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2561,"answer":2562,"question":2563,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2565,"answer":2566,"question":2567,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2570,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2582,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2571,"component":39,"meta_info":2579,"block_image":2580,"cover_image":2581,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2572,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2577,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2578,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2573,"component":118,"meta_info":2574,"meta_title":7,"block_image":2575,"cover_image":2576,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":733,"content":2586},[2587,2600,2605,2610,2622,2625,2630,2641,2644,2649,2660,2664,2668,2673,2686,2690,2699],{"type":736,"content":2588},[2589,2591,2598],{"text":2590,"type":740},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2592,"type":740,"marks":2593},"shadowboxing",[2594],{"type":815,"attrs":2595},{"href":2596,"uuid":48,"anchor":48,"custom":2597,"target":818,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2599,"type":740}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":742,"attrs":2601,"content":2602},{"level":744},[2603],{"text":2604,"type":740},"Why You Should Practice Shadowboxing With Hand Weights",{"type":742,"attrs":2606,"content":2607},{"level":754},[2608],{"text":2609,"type":740},"1. Speed",{"type":1636,"attrs":2611},{"id":2612,"body":2613},"58589914-3cf9-454d-8369-7218c807f59a",[2614],{"url":2615,"_uid":2616,"image":2617,"component":1648,"copyright_details":2621},{"id":7,"url":7,"linktype":1642,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2618,"alt":2619,"name":7,"focus":48,"title":2619,"filename":2620,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":736,"content":2623},[2624],{"text":2558,"type":740},{"type":742,"attrs":2626,"content":2627},{"level":754},[2628],{"text":2629,"type":740},"2. Arm Endurance",{"type":1636,"attrs":2631},{"id":2612,"body":2632},[2633],{"url":2634,"_uid":2635,"image":2636,"component":1648,"copyright_details":2640},{"id":7,"url":7,"linktype":1642,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2637,"alt":2638,"name":7,"focus":48,"title":2638,"filename":2639,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":736,"content":2642},[2643],{"text":2562,"type":740},{"type":742,"attrs":2645,"content":2646},{"level":754},[2647],{"text":2648,"type":740},"3. Cardiovascular Conditioning",{"type":1636,"attrs":2650},{"id":2612,"body":2651},[2652],{"url":2653,"_uid":2654,"image":2655,"component":1648,"copyright_details":2659},{"id":7,"url":7,"linktype":1642,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2656,"alt":2657,"name":7,"focus":48,"title":2657,"filename":2658,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":736,"content":2661},[2662],{"text":2663,"type":740},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":736,"content":2665},[2666],{"text":2667,"type":740},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":742,"attrs":2669,"content":2670},{"level":744},[2671],{"text":2672,"type":740},"Amp Up Your Training",{"type":736,"content":2674},[2675,2677,2684],{"text":2676,"type":740},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2678,"type":740,"marks":2679},"FightCamp Facebook Community",[2680],{"type":815,"attrs":2681},{"href":2682,"uuid":48,"anchor":48,"custom":2683,"target":818,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2685,"type":740}," and let me know.",{"type":742,"attrs":2687,"content":2688},{"level":744},[2689],{"text":1817,"type":740},{"type":736,"content":2691},[2692,2693,2698],{"text":1533,"type":740},{"text":1152,"type":740,"marks":2694},[2695],{"type":815,"attrs":2696},{"href":1538,"uuid":48,"anchor":48,"custom":2697,"target":818,"linktype":13},{},{"text":1828,"type":740},{"type":736,"content":2700},[2701],{"text":2278,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2703,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2708,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2704,"component":118,"meta_info":2705,"meta_title":7,"block_image":2706,"cover_image":2707,"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},[],[],"2023-01-16 00:00",{"_uid":2712,"title":2568,"plugin":43,"description":2713},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2715,"alt":2543,"name":7,"focus":48,"title":2543,"filename":2716,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1179],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1168,"created_at":2726,"published_at":2727,"updated_at":2728,"id":2729,"uuid":2730,"content":2731,"slug":1168,"full_slug":2752,"sort_by_date":48,"position":446,"tag_list":2753,"is_startpage":9,"parent_id":2754,"meta_data":48,"group_id":2755,"first_published_at":2756,"release_id":48,"lang":60,"path":7,"alternates":2757,"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":2732,"component":2733,"meta_info":2734,"custom_content_list":2736},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2735,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2737,2742,2747],{"_uid":2738,"label":2739,"value":2740,"dev_id":2741,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2743,"label":2744,"value":2745,"dev_id":2746,"component":740},"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":2748,"label":2749,"value":2750,"dev_id":2751,"component":740},"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",[],1785892832976]