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Even if you are working out on a punching bag, circle around the bag and practice shuffling in different directions to train your footwork. You can practice agility workouts and footwork drills in addition to your punching bag training.","How can I work on boxing footwork?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"aa05797f-e75c-4037-b539-2dcbf3855b48","Training coordination is best done with an object that can test your speed. The tennis ball drill described above is a fantastic way to improve your coordination, but consider tying a tennis ball to a string and taping it to your ceiling. Start slowly, punching the tennis ball and slipping to the side if it comes back towards your face. As you get more comfortable, increase the power of your punches, but be ready! The tennis ball will start rebounding faster towards your face or in a circle around you, so stay light on your feet and be ready to move.","How do boxers improve coordination?",{"_uid":676,"answer":677,"question":678,"component":670},"28828280-4818-4d0d-9bef-add3ce733a45","Tennis ball drills are fantastic ways to improve your boxing reflexes. A drill using a tennis ball that you can practice is to simply throw and catch the ball using a wall as a rebound point. Alternatively, you can throw the tennis ball hard against the wall and practice dodging its rebound. Training your boxing coordination and skills doesn’t require specialized equipment. With nothing more than a partner, a tennis ball, and a wall, you can elevate your boxing footwork training.","How do boxers improve reflexes?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":680,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":713,"full_slug":714,"sort_by_date":48,"position":446,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":702,"_uid":703,"name":695,"photo":704,"component":708,"social_link_tiktok":709,"social_link_twitter":710,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":711,"social_link_linkedin":7,"social_link_instagram":712,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":705,"alt":695,"name":706,"focus":48,"title":695,"filename":707,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":721,"content":722},"doc",[723,729,733,737,744,758,762,766,770,798,802,806,810,830,834,839,864,869,872,877,881,917,923],{"type":724,"content":725},"paragraph",[726],{"text":727,"type":728},"In boxing, it’s all about offense and defense. Most people believe that punching power is all it takes to develop boxing skills, but boxing uses the entire body. Working your foot and head movement is key to training both offense and defense.","text",{"type":724,"content":730},[731],{"text":732,"type":728},"Fortunately, you don’t need fancy equipment to take your training to the next level. All you need is a few tennis balls and a trusted friend or family member to throw them.",{"type":724,"content":734},[735],{"text":736,"type":728},"Boxing drills using a tennis ball are effective ways to train hand-eye coordination. The following tennis ball drill will help you take your movement speed up a notch.",{"type":738,"attrs":739,"content":741},"heading",{"level":740},2,[742],{"text":743,"type":728},"The Drill",{"type":745,"attrs":746},"blok",{"id":747,"body":748},"5a6e140a-cc36-4e1f-aebe-9a9503f804b3",[749],{"_uid":750,"link":751,"image":753,"title":755,"component":757},"i-a9dbd5d0-fbd0-4a0d-86bc-65b281ad3f8f",{"id":7,"url":752,"linktype":13,"fieldtype":14,"cached_url":752},"https://www.youtube.com/watch?v=qkDtYM_rXP0",{"id":754,"alt":755,"name":7,"focus":48,"title":755,"filename":756,"copyright":7,"fieldtype":50},3407626,"Tennis Ball Boxing Drill | Partner Defense Training","https://a.storyblok.com/f/115220/1244x700/a5bab8ce1a/tennis-ball-boxing-drill-partner-defense-training_youtube_video.jpeg","image_video_link",{"type":724,"content":759},[760],{"text":761,"type":728},"For this exercise, Partner 1 will be against a wall and Partner 2 will be throwing the tennis balls.",{"type":724,"content":763},[764],{"text":765,"type":728},"Have Partner 1 stand in front of a wall, and make sure their back foot is just against the wall. The goal of this boxing partner drill is to simulate being up against the ropes with nowhere to move. The wall serves as a rebound surface so that Partner 2 can quickly grab the tennis balls.",{"type":724,"content":767},[768],{"text":769,"type":728},"Let’s get started!",{"type":771,"content":772},"bullet_list",[773,780,786,792],{"type":774,"content":775},"list_item",[776],{"type":724,"content":777},[778],{"text":779,"type":728},"Partner 1 starts in a fighting stance with their legs about shoulder width apart",{"type":774,"content":781},[782],{"type":724,"content":783},[784],{"text":785,"type":728},"Partner 2 slowly starts tossing the tennis ball on both sides of Partner 1 (not aiming directly at Partner 2, but rather at the edges of their body)",{"type":774,"content":787},[788],{"type":724,"content":789},[790],{"text":791,"type":728},"Partner 1 should move slightly away from the ball using their upper body in a slip movement",{"type":774,"content":793},[794],{"type":724,"content":795},[796],{"text":797,"type":728},"Once comfortable, Partner 2 can increase their tossing speed and mix in throws above Partner 1’s head so that Partner 1 can practice their roll",{"type":724,"content":799},[800],{"text":801,"type":728},"This tennis ball drill for boxing effectively trains defense, head movement, and footwork. Start slow and continue this drill for a minute. Once you’ve established a rhythm, add more time. The goal would be to practice this drill for 3-minute rounds, twice a week. This will maximize its benefits.",{"type":724,"content":803},[804],{"text":805,"type":728},"The best boxing drills incorporate both offense and defense training, so if you are the person dodging the ball (Partner 1 in the above drill), consider throwing a punch after each slip or roll.",{"type":724,"content":807},[808],{"text":809,"type":728},"Here are some sample combinations to practice throwing while dodging the tennis ball:",{"type":771,"content":811},[812,818,824],{"type":774,"content":813},[814],{"type":724,"content":815},[816],{"text":817,"type":728},"Jab - Cross - Lead Hook",{"type":774,"content":819},[820],{"type":724,"content":821},[822],{"text":823,"type":728},"Lead Hook - Rear Hook - Rear Uppercut",{"type":774,"content":825},[826],{"type":724,"content":827},[828],{"text":829,"type":728},"Jab - Jab - Cross - Rear Hook",{"type":724,"content":831},[832],{"text":833,"type":728},"Boxing footwork drills and boxing coordination drills are all about repetition, so practice this drill over and over to see results. Switch off and on with your friend or family member to help them start training too!",{"type":738,"attrs":835,"content":836},{"level":740},[837],{"text":838,"type":728},"How Can I Work on Boxing Footwork?",{"type":724,"content":840},[841,843,849,857,862],{"text":842,"type":728},"The best way to train boxing footwork without equipment is to always incorporate foot movement into boxing techniques and training. Even if you are working out on a punching bag, circle around the bag and practice shuffling in different directions to train your footwork. You can practice agility workouts and ",{"text":844,"type":728,"marks":845}," ",[846],{"type":847,"attrs":848},"styled",{"class":7},{"text":850,"type":728,"marks":851},"footwork drills",[852],{"type":853,"attrs":854},"link",{"href":855,"uuid":48,"anchor":48,"target":856,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners","_blank",{"text":858,"type":728,"marks":859},"  ",[860],{"type":847,"attrs":861},{"class":7},{"text":863,"type":728},"in addition to your punching bag training.",{"type":738,"attrs":865,"content":866},{"level":740},[867],{"text":868,"type":728},"How Do Boxers Improve Coordination?",{"type":724,"content":870},[871],{"text":673,"type":728},{"type":738,"attrs":873,"content":874},{"level":740},[875],{"text":876,"type":728},"How Do Boxers Improve Reflexes?",{"type":724,"content":878},[879],{"text":880,"type":728},"Both of the tennis ball drills referenced above are fantastic ways to improve your reflexes. Another drill using a tennis ball that you can practice is to simply throw and catch the ball using a wall as a rebound point. Alternatively, you can throw the tennis ball hard against the wall and practice dodging its rebound.",{"type":724,"content":882},[883,885,889,895,899,901,905,911,915],{"text":884,"type":728},"Training your boxing coordination and skills doesn’t require specialized equipment. With nothing more than a partner, a tennis ball, and a wall, you can elevate your boxing footwork training today. For new workouts or drills, visit FightCamp’s ",{"text":844,"type":728,"marks":886},[887],{"type":847,"attrs":888},{"class":7},{"text":890,"type":728,"marks":891},"workout library",[892],{"type":853,"attrs":893},{"href":894,"uuid":48,"anchor":48,"target":856,"linktype":48},"https://joinfightcamp.com/workouts",{"text":858,"type":728,"marks":896},[897],{"type":847,"attrs":898},{"class":7},{"text":900,"type":728},"and ",{"text":844,"type":728,"marks":902},[903],{"type":847,"attrs":904},{"class":7},{"text":906,"type":728,"marks":907},"YouTube videos",[908],{"type":853,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":856,"linktype":48},"https://www.youtube.com/fightcamp",{"text":858,"type":728,"marks":912},[913],{"type":847,"attrs":914},{"class":7},{"text":916,"type":728},"to take your training up a level today.",{"type":738,"attrs":918,"content":920},{"level":919},3,[921],{"text":922,"type":728},"Related Articles",{"type":724,"content":924},[925,930,932,938,939],{"text":926,"type":728,"marks":927},"Boxing Footwork Drills For Beginners",[928],{"type":853,"attrs":929},{"href":855,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":931},"hard_break",{"text":933,"type":728,"marks":934},"Boxing Footwork Drills For Defense and Sparring",[935],{"type":853,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring",{"type":931},{"text":940,"type":728,"marks":941},"Boxing Movement and Footwork Training: Slip Rope Drill",[942],{"type":853,"attrs":943},{"href":944,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":946,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":951,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":952,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":947,"component":118,"meta_info":948,"meta_title":7,"block_image":949,"cover_image":950,"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},[],[],"2021-02-16 00:00","article",{"_uid":956,"title":657,"plugin":43,"description":957},"e77d8dde-0259-4654-b7af-46313648ceff","With a tennis ball, a wall & a partner, take your boxing training to the next level. Work on BOXING FOOTWORK and coordination in this tennis ball wall drill.",{"id":959,"alt":657,"name":7,"focus":48,"title":657,"filename":960,"copyright":7,"fieldtype":50},3407614,"https://a.storyblok.com/f/115220/2400x990/6f6b12c205/boxing-movement-and-footwork-training-tennis-ball-drill.jpeg",[],"boxing-movement-and-footwork-training-tennis-ball-drill","blogs/boxing-movement-and-footwork-training-tennis-ball-drill",-1310,[],60887917,"79c3b210-4bbb-40cf-a184-dfd70921bd98","2021-02-16T20:21:00.000Z",[],["Reactive",971],[972,1328,1611,1794,1968,2206],{"name":973,"created_at":974,"published_at":975,"updated_at":976,"id":977,"uuid":978,"content":979,"slug":1319,"full_slug":1320,"sort_by_date":48,"position":1321,"tag_list":1322,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":1324,"first_published_at":1325,"release_id":48,"lang":60,"path":1326,"alternates":1327,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":980,"faqs":981,"title":973,"topic":994,"author":1009,"content":1010,"category":1300,"schedule":1308,"component":954,"meta_info":1309,"cover_image":1313,"description":1317,"contributors":1318},"96feb388-d990-4f15-a1d8-bbd61d760f28",[982,986,990],{"_uid":983,"answer":984,"question":985,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":987,"answer":988,"question":989,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":991,"answer":992,"question":993,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":995,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1007,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":996,"component":39,"meta_info":1004,"block_image":1005,"cover_image":1006,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":997,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1002,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":998,"component":118,"meta_info":999,"meta_title":7,"block_image":1000,"cover_image":1001,"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":721,"content":1011},[1012,1027,1031,1043,1048,1053,1083,1088,1115,1120,1142,1147,1169,1174,1196,1201,1228,1233,1249,1253,1277,1282,1296],{"type":724,"content":1013},[1014,1016,1025],{"text":1015,"type":728},"Post-workout ",{"text":1017,"type":728,"marks":1018},"stretches",[1019,1023],{"type":853,"attrs":1020},{"href":1021,"uuid":48,"anchor":48,"custom":1022,"target":856,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1024},"underline",{"text":1026,"type":728}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":738,"attrs":1028,"content":1029},{"level":740},[1030],{"text":985,"type":728},{"type":724,"content":1032},[1033,1041],{"text":1034,"type":728,"marks":1035},"Research",[1036,1040],{"type":853,"attrs":1037},{"href":1038,"uuid":48,"anchor":48,"custom":1039,"target":856,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1024},{"text":1042,"type":728}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":738,"attrs":1044,"content":1045},{"level":740},[1046],{"text":1047,"type":728},"7 Stretches to Help You Recover Post-Workout",{"type":738,"attrs":1049,"content":1050},{"level":919},[1051],{"text":1052,"type":728},"Shoulder Flossing",{"type":1054,"attrs":1055,"content":1058},"ordered_list",{"order":1056},{"order":1057},1,[1059,1065,1071,1077],{"type":774,"content":1060},[1061],{"type":724,"content":1062},[1063],{"text":1064,"type":728},"Start in a standing position.",{"type":774,"content":1066},[1067],{"type":724,"content":1068},[1069],{"text":1070,"type":728},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":774,"content":1072},[1073],{"type":724,"content":1074},[1075],{"text":1076,"type":728},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":774,"content":1078},[1079],{"type":724,"content":1080},[1081],{"text":1082,"type":728},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":738,"attrs":1084,"content":1085},{"level":919},[1086],{"text":1087,"type":728},"World's Greatest Stretch ",{"type":1054,"attrs":1089,"content":1090},{"order":1057},[1091,1097,1103,1109],{"type":774,"content":1092},[1093],{"type":724,"content":1094},[1095],{"text":1096,"type":728},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":774,"content":1098},[1099],{"type":724,"content":1100},[1101],{"text":1102,"type":728},"Next to the left hand, raise the left hand to the sky. ",{"type":774,"content":1104},[1105],{"type":724,"content":1106},[1107],{"text":1108,"type":728},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":774,"content":1110},[1111],{"type":724,"content":1112},[1113],{"text":1114,"type":728},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":738,"attrs":1116,"content":1117},{"level":919},[1118],{"text":1119,"type":728},"Kneeling Quad/Hip Flexor Stretch",{"type":1054,"attrs":1121,"content":1123},{"order":1122},{"order":1057},[1124,1130,1136],{"type":774,"content":1125},[1126],{"type":724,"content":1127},[1128],{"text":1129,"type":728},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":774,"content":1131},[1132],{"type":724,"content":1133},[1134],{"text":1135,"type":728},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":774,"content":1137},[1138],{"type":724,"content":1139},[1140],{"text":1141,"type":728},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":738,"attrs":1143,"content":1144},{"level":919},[1145],{"text":1146,"type":728},"Cat/Cow",{"type":1054,"attrs":1148,"content":1150},{"order":1149},{"order":1057},[1151,1157,1163],{"type":774,"content":1152},[1153],{"type":724,"content":1154},[1155],{"text":1156,"type":728},"Start on all fours, neutral spine. ",{"type":774,"content":1158},[1159],{"type":724,"content":1160},[1161],{"text":1162,"type":728},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":774,"content":1164},[1165],{"type":724,"content":1166},[1167],{"text":1168,"type":728},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":738,"attrs":1170,"content":1171},{"level":919},[1172],{"text":1173,"type":728},"Thread the Needle",{"type":1054,"attrs":1175,"content":1177},{"order":1176},{"order":1057},[1178,1184,1190],{"type":774,"content":1179},[1180],{"type":724,"content":1181},[1182],{"text":1183,"type":728},"Start on all fours. ",{"type":774,"content":1185},[1186],{"type":724,"content":1187},[1188],{"text":1189,"type":728},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":774,"content":1191},[1192],{"type":724,"content":1193},[1194],{"text":1195,"type":728},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":738,"attrs":1197,"content":1198},{"level":919},[1199],{"text":1200,"type":728},"Thread the Needle With a Twist ",{"type":1054,"attrs":1202,"content":1204},{"order":1203},{"order":1057},[1205,1210,1216,1222],{"type":774,"content":1206},[1207],{"type":724,"content":1208},[1209],{"text":1183,"type":728},{"type":774,"content":1211},[1212],{"type":724,"content":1213},[1214],{"text":1215,"type":728},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":774,"content":1217},[1218],{"type":724,"content":1219},[1220],{"text":1221,"type":728},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":774,"content":1223},[1224],{"type":724,"content":1225},[1226],{"text":1227,"type":728},"Return to the starting position.",{"type":738,"attrs":1229,"content":1230},{"level":919},[1231],{"text":1232,"type":728},"Scorpion Stretch (Prone) ",{"type":1054,"attrs":1234,"content":1236},{"order":1235},{"order":1057},[1237,1243],{"type":774,"content":1238},[1239],{"type":724,"content":1240},[1241],{"text":1242,"type":728},"Begin lying down, arms out in T. ",{"type":774,"content":1244},[1245],{"type":724,"content":1246},[1247],{"text":1248,"type":728},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":738,"attrs":1250,"content":1251},{"level":740},[1252],{"text":993,"type":728},{"type":724,"content":1254},[1255,1257,1265,1267,1275],{"text":1256,"type":728},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1258,"type":728,"marks":1259},"range of motion improvements",[1260,1264],{"type":853,"attrs":1261},{"href":1262,"uuid":48,"anchor":48,"custom":1263,"target":856,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1024},{"text":1266,"type":728},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1268,"type":728,"marks":1269},"Studies",[1270,1274],{"type":853,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"custom":1273,"target":856,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1024},{"text":1276,"type":728}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":738,"attrs":1278,"content":1279},{"level":740},[1280],{"text":1281,"type":728},"Train Like a Fighter",{"type":724,"content":1283},[1284,1286,1294],{"text":1285,"type":728},"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":1287,"type":728,"marks":1288},"FightCamp",[1289,1293],{"type":853,"attrs":1290},{"href":1291,"uuid":48,"anchor":48,"custom":1292,"target":856,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1024},{"text":1295,"type":728}," 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":724,"content":1297},[1298],{"text":1299,"type":728},"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":1301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1302,"component":118,"meta_info":1303,"meta_title":7,"block_image":1304,"cover_image":1305,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1310,"title":1311,"plugin":43,"description":1312},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1314,"alt":1315,"name":7,"focus":7,"title":1315,"filename":1316,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1323],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z","training/{{story.slug}}",[],{"name":1329,"created_at":1330,"published_at":1331,"updated_at":1332,"id":1333,"uuid":1334,"content":1335,"slug":1605,"full_slug":1606,"sort_by_date":48,"position":1607,"tag_list":1608,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":1609,"first_published_at":1331,"release_id":48,"lang":60,"path":1326,"alternates":1610,"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":1336,"faqs":1337,"title":1329,"topic":1358,"author":1373,"content":1374,"category":1586,"schedule":1594,"component":954,"meta_info":1595,"cover_image":1599,"description":1603,"contributors":1604},"21563324-6383-4226-86da-b9779cd26bde",[1338,1342,1346,1350,1354],{"_uid":1339,"answer":1340,"question":1341,"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":1343,"answer":1344,"question":1345,"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":1347,"answer":1348,"question":1349,"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":1351,"answer":1352,"question":1353,"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":1355,"answer":1356,"question":1357,"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":1359,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1371,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1360,"component":39,"meta_info":1368,"block_image":1369,"cover_image":1370,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1361,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1366,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1362,"component":118,"meta_info":1363,"meta_title":7,"block_image":1364,"cover_image":1365,"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":721,"content":1375},[1376,1389,1403,1408,1412,1446,1451,1455,1469,1496,1501,1505,1541,1558,1563,1567,1571,1582],{"type":724,"content":1377},[1378,1380,1387],{"text":1379,"type":728},"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":1381,"type":728,"marks":1382},"close-range",[1383],{"type":853,"attrs":1384},{"href":1385,"uuid":48,"anchor":48,"custom":1386,"target":856,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1388,"type":728}," 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":745,"attrs":1390},{"id":1391,"body":1392},"52fa91c7-90bf-43d9-8857-79752817914b",[1393],{"url":1394,"_uid":1396,"image":1397,"component":1401,"copyright_details":1402},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1398,"alt":1399,"name":7,"focus":48,"title":1399,"filename":1400,"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":738,"attrs":1404,"content":1405},{"level":740},[1406],{"text":1407,"type":728},"Rolling Punch Drill",{"type":724,"content":1409},[1410],{"text":1411,"type":728},"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":771,"content":1413},[1414,1420,1426,1432],{"type":774,"content":1415},[1416],{"type":724,"content":1417},[1418],{"text":1419,"type":728},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":774,"content":1421},[1422],{"type":724,"content":1423},[1424],{"text":1425,"type":728},"Bend your knees until your thigh muscles are supporting your weight",{"type":774,"content":1427},[1428],{"type":724,"content":1429},[1430],{"text":1431,"type":728},"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":774,"content":1433},[1434,1438],{"type":724,"content":1435},[1436],{"text":1437,"type":728},"Develop a steady rhythm, and then start mixing punches in",{"type":771,"content":1439},[1440],{"type":774,"content":1441},[1442],{"type":724,"content":1443},[1444],{"text":1445,"type":728},"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":738,"attrs":1447,"content":1448},{"level":740},[1449],{"text":1450,"type":728},"Danger Close Drill",{"type":724,"content":1452},[1453],{"text":1454,"type":728},"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":771,"content":1456},[1457,1463],{"type":774,"content":1458},[1459],{"type":724,"content":1460},[1461],{"text":1462,"type":728},"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":774,"content":1464},[1465],{"type":724,"content":1466},[1467],{"text":1468,"type":728},"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":724,"content":1470},[1471,1476,1478,1485,1487,1494],{"text":1472,"type":728,"marks":1473},"Key focus:",[1474],{"type":1475},"bold",{"text":1477,"type":728}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1479,"type":728,"marks":1480},"hooks",[1481],{"type":853,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"custom":1484,"target":856,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1486,"type":728}," and ",{"text":1488,"type":728,"marks":1489},"uppercuts",[1490],{"type":853,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":856,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1495,"type":728},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":738,"attrs":1497,"content":1498},{"level":740},[1499],{"text":1500,"type":728},"Rolling Thunder Drill",{"type":724,"content":1502},[1503],{"text":1504,"type":728},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":771,"content":1506},[1507,1521,1535],{"type":774,"content":1508},[1509,1513],{"type":724,"content":1510},[1511],{"text":1512,"type":728},"On a heavy bag, set an interval of your choosing",{"type":771,"content":1514},[1515],{"type":774,"content":1516},[1517],{"type":724,"content":1518},[1519],{"text":1520,"type":728},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":774,"content":1522},[1523,1527],{"type":724,"content":1524},[1525],{"text":1526,"type":728},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":771,"content":1528},[1529],{"type":774,"content":1530},[1531],{"type":724,"content":1532},[1533],{"text":1534,"type":728},"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":774,"content":1536},[1537],{"type":724,"content":1538},[1539],{"text":1540,"type":728},"Rest for 1 minute in between each round to recover",{"type":724,"content":1542},[1543,1547,1549,1556],{"text":1544,"type":728,"marks":1545},"Tip",[1546],{"type":1475},{"text":1548,"type":728},": Maintaining a calm and ",{"text":1550,"type":728,"marks":1551},"steady breath",[1552],{"type":853,"attrs":1553},{"href":1554,"uuid":48,"anchor":48,"custom":1555,"target":856,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1557,"type":728}," will help you establish your rhythm.",{"type":738,"attrs":1559,"content":1560},{"level":740},[1561],{"text":1562,"type":728},"Better, Faster, Stronger",{"type":724,"content":1564},[1565],{"text":1566,"type":728},"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":738,"attrs":1568,"content":1569},{"level":740},[1570],{"text":1281,"type":728},{"type":724,"content":1572},[1573,1574,1580],{"text":1285,"type":728},{"text":1287,"type":728,"marks":1575},[1576],{"type":853,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":856,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1581,"type":728}," 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":724,"content":1583},[1584],{"text":1585,"type":728},"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":1587,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1592,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1593,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1588,"component":118,"meta_info":1589,"meta_title":7,"block_image":1590,"cover_image":1591,"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":1596,"title":1597,"plugin":43,"description":1598},"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":1600,"alt":1601,"name":7,"focus":48,"title":1601,"filename":1602,"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,[1323],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1612,"created_at":1613,"published_at":1614,"updated_at":1615,"id":1616,"uuid":1617,"content":1618,"slug":1787,"full_slug":1788,"sort_by_date":48,"position":1789,"tag_list":1790,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":1791,"first_published_at":1792,"release_id":48,"lang":60,"path":1326,"alternates":1793,"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":1619,"faqs":1620,"title":1637,"topic":1638,"author":1653,"content":1654,"category":1771,"schedule":1779,"component":954,"meta_info":1780,"cover_image":1783,"description":1782,"contributors":1786},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1621,1625,1629,1633],{"_uid":1622,"answer":1623,"question":1624,"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":1626,"answer":1627,"question":1628,"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":1630,"answer":1631,"question":1632,"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":1634,"answer":1635,"question":1636,"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":1639,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1651,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1652,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1640,"component":39,"meta_info":1648,"block_image":1649,"cover_image":1650,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1641,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1646,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1647,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1642,"component":118,"meta_info":1643,"meta_title":7,"block_image":1644,"cover_image":1645,"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":721,"content":1655},[1656,1669,1674,1679,1691,1694,1699,1710,1713,1718,1729,1733,1737,1742,1755,1759,1768],{"type":724,"content":1657},[1658,1660,1667],{"text":1659,"type":728},"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":1661,"type":728,"marks":1662},"shadowboxing",[1663],{"type":853,"attrs":1664},{"href":1665,"uuid":48,"anchor":48,"custom":1666,"target":856,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1668,"type":728}," 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":738,"attrs":1670,"content":1671},{"level":740},[1672],{"text":1673,"type":728},"Why You Should Practice Shadowboxing With Hand Weights",{"type":738,"attrs":1675,"content":1676},{"level":919},[1677],{"text":1678,"type":728},"1. Speed",{"type":745,"attrs":1680},{"id":1681,"body":1682},"58589914-3cf9-454d-8369-7218c807f59a",[1683],{"url":1684,"_uid":1685,"image":1686,"component":1401,"copyright_details":1690},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1687,"alt":1688,"name":7,"focus":48,"title":1688,"filename":1689,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":724,"content":1692},[1693],{"text":1627,"type":728},{"type":738,"attrs":1695,"content":1696},{"level":919},[1697],{"text":1698,"type":728},"2. Arm Endurance",{"type":745,"attrs":1700},{"id":1681,"body":1701},[1702],{"url":1703,"_uid":1704,"image":1705,"component":1401,"copyright_details":1709},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1706,"alt":1707,"name":7,"focus":48,"title":1707,"filename":1708,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":724,"content":1711},[1712],{"text":1631,"type":728},{"type":738,"attrs":1714,"content":1715},{"level":919},[1716],{"text":1717,"type":728},"3. Cardiovascular Conditioning",{"type":745,"attrs":1719},{"id":1681,"body":1720},[1721],{"url":1722,"_uid":1723,"image":1724,"component":1401,"copyright_details":1728},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1725,"alt":1726,"name":7,"focus":48,"title":1726,"filename":1727,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":724,"content":1730},[1731],{"text":1732,"type":728},"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":724,"content":1734},[1735],{"text":1736,"type":728},"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":738,"attrs":1738,"content":1739},{"level":740},[1740],{"text":1741,"type":728},"Amp Up Your Training",{"type":724,"content":1743},[1744,1746,1753],{"text":1745,"type":728},"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":1747,"type":728,"marks":1748},"FightCamp Facebook Community",[1749],{"type":853,"attrs":1750},{"href":1751,"uuid":48,"anchor":48,"custom":1752,"target":856,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1754,"type":728}," and let me know.",{"type":738,"attrs":1756,"content":1757},{"level":740},[1758],{"text":1281,"type":728},{"type":724,"content":1760},[1761,1762,1767],{"text":1285,"type":728},{"text":1287,"type":728,"marks":1763},[1764],{"type":853,"attrs":1765},{"href":1291,"uuid":48,"anchor":48,"custom":1766,"target":856,"linktype":13},{},{"text":1581,"type":728},{"type":724,"content":1769},[1770],{"text":1299,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1772,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1777,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1778,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1773,"component":118,"meta_info":1774,"meta_title":7,"block_image":1775,"cover_image":1776,"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":1781,"title":1637,"plugin":43,"description":1782},"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":1784,"alt":1612,"name":7,"focus":48,"title":1612,"filename":1785,"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,[1323],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1795,"created_at":1796,"published_at":1797,"updated_at":1798,"id":1799,"uuid":1800,"content":1801,"slug":1962,"full_slug":1963,"sort_by_date":48,"position":1964,"tag_list":1965,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":1966,"first_published_at":1797,"release_id":48,"lang":60,"path":1326,"alternates":1967,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1802,"faqs":1803,"title":1795,"topic":1820,"author":1373,"content":1835,"category":1943,"schedule":1951,"component":954,"meta_info":1952,"cover_image":1956,"description":1960,"contributors":1961},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1804,1808,1812,1816],{"_uid":1805,"answer":1806,"question":1807,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1809,"answer":1810,"question":1811,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1813,"answer":1814,"question":1815,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1817,"answer":1818,"question":1819,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1821,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1833,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1834,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1822,"component":39,"meta_info":1830,"block_image":1831,"cover_image":1832,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1823,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1828,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1829,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1824,"component":118,"meta_info":1825,"meta_title":7,"block_image":1826,"cover_image":1827,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":721,"content":1836},[1837,1841,1846,1866,1871,1875,1880,1883,1888,1900,1905,1918,1923,1927,1931,1940],{"type":724,"content":1838},[1839],{"text":1840,"type":728},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":738,"attrs":1842,"content":1843},{"level":740},[1844],{"text":1845,"type":728},"Practice, Practice, Practice",{"type":724,"content":1847},[1848,1850,1855,1857,1864],{"text":1849,"type":728},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1851,"type":728,"marks":1852},"always",[1853],{"type":1854},"italic",{"text":1856,"type":728}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1858,"type":728,"marks":1859},"mirror",[1860],{"type":853,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":856,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1865,"type":728}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":738,"attrs":1867,"content":1868},{"level":919},[1869],{"text":1870,"type":728},"Shoulder Touch Drill",{"type":724,"content":1872},[1873],{"text":1874,"type":728},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":738,"attrs":1876,"content":1877},{"level":919},[1878],{"text":1879,"type":728},"Cobra Bag",{"type":724,"content":1881},[1882],{"text":1810,"type":728},{"type":738,"attrs":1884,"content":1885},{"level":919},[1886],{"text":1887,"type":728},"Sparring",{"type":724,"content":1889},[1890,1892,1898],{"text":1891,"type":728},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1887,"type":728,"marks":1893},[1894],{"type":853,"attrs":1895},{"href":1896,"uuid":48,"anchor":48,"custom":1897,"target":856,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1899,"type":728}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":738,"attrs":1901,"content":1902},{"level":919},[1903],{"text":1904,"type":728},"“Free flow” mitt work",{"type":724,"content":1906},[1907,1909,1916],{"text":1908,"type":728},"Free flow ",{"text":1910,"type":728,"marks":1911},"mitt work",[1912],{"type":853,"attrs":1913},{"href":1914,"uuid":48,"anchor":48,"custom":1915,"target":856,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1917,"type":728}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":738,"attrs":1919,"content":1920},{"level":919},[1921],{"text":1922,"type":728},"Think Fast",{"type":724,"content":1924},[1925],{"text":1926,"type":728},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":738,"attrs":1928,"content":1929},{"level":740},[1930],{"text":1281,"type":728},{"type":724,"content":1932},[1933,1934,1939],{"text":1285,"type":728},{"text":1287,"type":728,"marks":1935},[1936],{"type":853,"attrs":1937},{"href":1291,"uuid":48,"anchor":48,"custom":1938,"target":856,"linktype":13},{},{"text":1295,"type":728},{"type":724,"content":1941},[1942],{"text":1585,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1944,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1949,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1950,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1945,"component":118,"meta_info":1946,"meta_title":7,"block_image":1947,"cover_image":1948,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1953,"title":1954,"plugin":43,"description":1955},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1957,"alt":1958,"name":7,"focus":7,"title":1958,"filename":1959,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1323],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1969,"created_at":1970,"published_at":1971,"updated_at":1972,"id":1973,"uuid":1974,"content":1975,"slug":2199,"full_slug":2200,"sort_by_date":48,"position":2201,"tag_list":2202,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":2203,"first_published_at":2204,"release_id":48,"lang":60,"path":1326,"alternates":2205,"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":1976,"faqs":1977,"title":1969,"topic":1990,"author":1009,"content":2005,"category":2180,"schedule":2188,"component":954,"meta_info":2189,"cover_image":2193,"description":2197,"contributors":2198},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1978,1982,1986],{"_uid":1979,"answer":1980,"question":1981,"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":1983,"answer":1984,"question":1985,"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":1987,"answer":1988,"question":1989,"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":1991,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2003,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1992,"component":39,"meta_info":2000,"block_image":2001,"cover_image":2002,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1993,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1998,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1999,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1994,"component":118,"meta_info":1995,"meta_title":7,"block_image":1996,"cover_image":1997,"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":721,"content":2006},[2007,2011,2015,2019,2023,2037,2083,2097,2102,2125,2159,2163,2167,2177],{"type":738,"attrs":2008,"content":2009},{"level":740},[2010],{"text":1981,"type":728},{"type":724,"content":2012},[2013],{"text":2014,"type":728},"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":724,"content":2016},[2017],{"text":2018,"type":728},"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":738,"attrs":2020,"content":2021},{"level":740},[2022],{"text":1985,"type":728},{"type":724,"content":2024},[2025,2027,2035],{"text":2026,"type":728},"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":2028,"type":728,"marks":2029},"National Academy of Sports Medicine",[2030,2034],{"type":853,"attrs":2031},{"href":2032,"uuid":48,"anchor":48,"custom":2033,"target":856,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1024},{"text":2036,"type":728}," has a few exercise-related symptoms of overtraining:",{"type":1054,"attrs":2038,"content":2040},{"order":2039},{"order":1057},[2041,2047,2053,2059,2065,2071,2077],{"type":774,"content":2042},[2043],{"type":724,"content":2044},[2045],{"text":2046,"type":728},"A plateau or decline in workout performance or progress",{"type":774,"content":2048},[2049],{"type":724,"content":2050},[2051],{"text":2052,"type":728},"A perception of increased exertion during “normal” or “easy” workouts",{"type":774,"content":2054},[2055],{"type":724,"content":2056},[2057],{"text":2058,"type":728},"Excessive sweating or overheating",{"type":774,"content":2060},[2061],{"type":724,"content":2062},[2063],{"text":2064,"type":728},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":774,"content":2066},[2067],{"type":724,"content":2068},[2069],{"text":2070,"type":728},"A lack of feeling “refreshed” after regular rest and recovery",{"type":774,"content":2072},[2073],{"type":724,"content":2074},[2075],{"text":2076,"type":728},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":774,"content":2078},[2079],{"type":724,"content":2080},[2081],{"text":2082,"type":728},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":724,"content":2084},[2085,2087,2095],{"text":2086,"type":728},"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":2088,"type":728,"marks":2089},"FightCamp App",[2090,2094],{"type":853,"attrs":2091},{"href":2092,"uuid":48,"anchor":48,"custom":2093,"target":856,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1024},{"text":2096,"type":728}," 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":738,"attrs":2098,"content":2099},{"level":740},[2100],{"text":2101,"type":728},"A Day of Rest",{"type":724,"content":2103},[2104,2106,2114,2115,2123],{"text":2105,"type":728},"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":2107,"type":728,"marks":2108},"Aaron",[2109,2113],{"type":853,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"custom":2112,"target":856,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1024},{"text":1486,"type":728},{"text":2116,"type":728,"marks":2117},"Flo",[2118,2122],{"type":853,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"custom":2121,"target":856,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1024},{"text":2124,"type":728},"), 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":724,"content":2126},[2127,2129,2137,2139,2147,2149,2157],{"text":2128,"type":728},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2130,"type":728,"marks":2131},"researchers",[2132,2136],{"type":853,"attrs":2133},{"href":2134,"uuid":48,"anchor":48,"custom":2135,"target":856,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1024},{"text":2138,"type":728}," 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":2140,"type":728,"marks":2141},"FightCamp Trainers",[2142,2146],{"type":853,"attrs":2143},{"href":2144,"uuid":48,"anchor":48,"custom":2145,"target":856,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1024},{"text":2148,"type":728}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2150,"type":728,"marks":2151},"neurological connections",[2152,2156],{"type":853,"attrs":2153},{"href":2154,"uuid":48,"anchor":48,"custom":2155,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1024},{"text":2158,"type":728},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":724,"content":2160},[2161],{"text":2162,"type":728},"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":738,"attrs":2164,"content":2165},{"level":740},[2166],{"text":1281,"type":728},{"type":724,"content":2168},[2169,2170,2176],{"text":1285,"type":728},{"text":1287,"type":728,"marks":2171},[2172,2175],{"type":853,"attrs":2173},{"href":1291,"uuid":48,"anchor":48,"custom":2174,"target":856,"linktype":13},{},{"type":1024},{"text":1295,"type":728},{"type":724,"content":2178},[2179],{"text":1585,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2182,"component":118,"meta_info":2183,"meta_title":7,"block_image":2184,"cover_image":2185,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2190,"title":2191,"plugin":43,"description":2192},"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":2194,"alt":2195,"name":7,"focus":7,"title":2195,"filename":2196,"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,[1323],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2207,"created_at":2208,"published_at":2209,"updated_at":2210,"id":2211,"uuid":2212,"content":2213,"slug":2523,"full_slug":2524,"sort_by_date":48,"position":2525,"tag_list":2526,"is_startpage":9,"parent_id":966,"meta_data":48,"group_id":2527,"first_published_at":2209,"release_id":48,"lang":60,"path":1326,"alternates":2528,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2214,"faqs":2215,"title":2207,"topic":2248,"author":2263,"content":2264,"category":2505,"schedule":2513,"component":954,"meta_info":2514,"cover_image":2518,"description":2517,"contributors":2522},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2216,2220,2224,2228,2232,2236,2240,2244],{"_uid":2217,"answer":2218,"question":2219,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2221,"answer":2222,"question":2223,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2229,"answer":2230,"question":2231,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2233,"answer":2234,"question":2235,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2237,"answer":2238,"question":2239,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2241,"answer":2242,"question":2243,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2245,"answer":2246,"question":2247,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2249,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2261,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2250,"component":39,"meta_info":2258,"block_image":2259,"cover_image":2260,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2251,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2256,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2252,"component":118,"meta_info":2253,"meta_title":7,"block_image":2254,"cover_image":2255,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":721,"content":2265},[2266,2286,2290,2294,2299,2303,2315,2335,2339,2349,2352,2357,2368,2388,2393,2403,2431,2436,2446,2458,2463,2490,2494,2502],{"type":724,"content":2267},[2268,2270,2276,2278,2284],{"text":2269,"type":728},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2271,"type":728,"marks":2272},"over two hours each day",[2273],{"type":853,"attrs":2274},{"href":2275,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2277,"type":728}," on social media. The ",{"text":2279,"type":728,"marks":2280},"CDC",[2281],{"type":853,"attrs":2282},{"href":2283,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2285,"type":728}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":724,"content":2287},[2288],{"text":2289,"type":728},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":724,"content":2291},[2292],{"text":2293,"type":728},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":738,"attrs":2295,"content":2296},{"level":740},[2297],{"text":2298,"type":728},"Benefits of a 30-Minute Boxing Workout",{"type":738,"attrs":2300,"content":2301},{"level":919},[2302],{"text":2227,"type":728},{"type":745,"attrs":2304},{"id":2305,"body":2306},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2307],{"url":2308,"_uid":2309,"image":2310,"component":1401,"copyright_details":2314},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2311,"alt":2312,"name":7,"focus":48,"title":2312,"filename":2313,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":724,"content":2316},[2317,2319,2325,2327,2333],{"text":2318,"type":728},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2320,"type":728,"marks":2321},"heavy bag",[2322],{"type":853,"attrs":2323},{"href":2324,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2326,"type":728},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2328,"type":728,"marks":2329},"fantastic shape",[2330],{"type":853,"attrs":2331},{"href":2332,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2334,"type":728},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":738,"attrs":2336,"content":2337},{"level":919},[2338],{"text":2231,"type":728},{"type":745,"attrs":2340},{"id":2305,"body":2341},[2342],{"url":2343,"_uid":2344,"image":2345,"component":1401,"copyright_details":2348},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2346,"alt":2312,"name":7,"focus":48,"title":2312,"filename":2347,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":724,"content":2350},[2351],{"text":2230,"type":728},{"type":738,"attrs":2353,"content":2354},{"level":919},[2355],{"text":2356,"type":728},"Stress Relief",{"type":745,"attrs":2358},{"id":2305,"body":2359},[2360],{"url":2361,"_uid":2362,"image":2363,"component":1401,"copyright_details":2367},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2364,"alt":2365,"name":7,"focus":48,"title":2365,"filename":2366,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":724,"content":2369},[2370,2372,2378,2380,2386],{"text":2371,"type":728},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2373,"type":728,"marks":2374},"unleashing that stress",[2375],{"type":853,"attrs":2376},{"href":2377,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2379,"type":728}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2381,"type":728,"marks":2382},"safe and healthy outlet",[2383],{"type":853,"attrs":2384},{"href":2385,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2387,"type":728}," for anyone who has ever felt the need to just get it all out.",{"type":738,"attrs":2389,"content":2390},{"level":919},[2391],{"text":2392,"type":728},"Mental Wellness",{"type":745,"attrs":2394},{"id":2305,"body":2395},[2396],{"url":2397,"_uid":2398,"image":2399,"component":1401,"copyright_details":2402},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2400,"alt":2312,"name":7,"focus":48,"title":2312,"filename":2401,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":724,"content":2404},[2405,2407,2413,2415,2421,2423,2429],{"text":2406,"type":728},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2408,"type":728,"marks":2409},"prevent age-related cognitive decline",[2410],{"type":853,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2414,"type":728},". Studies have also shown that as little as ",{"text":2416,"type":728,"marks":2417},"15 minutes per day",[2418],{"type":853,"attrs":2419},{"href":2420,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2422,"type":728}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2424,"type":728,"marks":2425},"regulate your emotional well-being",[2426],{"type":853,"attrs":2427},{"href":2428,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2430,"type":728}," over time with consistent workouts.",{"type":738,"attrs":2432,"content":2433},{"level":919},[2434],{"text":2435,"type":728},"Convenience",{"type":745,"attrs":2437},{"id":2305,"body":2438},[2439],{"url":2440,"_uid":2441,"image":2442,"component":1401,"copyright_details":2445},{"id":7,"url":7,"linktype":1395,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2443,"alt":2312,"name":7,"focus":48,"title":2312,"filename":2444,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":724,"content":2447},[2448,2450,2456],{"text":2449,"type":728},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2451,"type":728,"marks":2452},"boxing training at home",[2453],{"type":853,"attrs":2454},{"href":2455,"uuid":48,"anchor":48,"target":856,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2457,"type":728},". 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