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Not only is boxing excellent cardio, but you are also reaping the benefits of strength training with each hit to bag. Expect to torch calories, improve coordination, and tone muscles as you obliterate stress.","Are punching bags a good workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"7b2a55e0-bff8-4077-b1f7-e69f7beea70c","Beginner boxing bag workouts are designed to help you get comfortable with basic punches while you develop rhythm – and confidence – on the bag. Use punch combinations that are simple, yet meant to simulate real fight scenarios, adding to the fun and excitement of boxing.","What are beginner boxing workouts with a bag?",{"_uid":676,"answer":677,"question":678,"component":670},"196c7045-c78c-4d6b-bd1b-15cdf0cb266d","There are no hard and fast rules to how long you should work out on the bag or even how hard you want to hit. It is a good idea for beginners to start with shorter workouts (15-30 minutes) and keep the power at about 50 to 75 percent.","How long should you work out on a punching bag?",{"_uid":680,"answer":681,"question":682,"component":670},"38912289-af93-481a-92d2-bf15e88a274d","Beginners should aim for five minute rounds of punch combinations using a punching bag. How many rounds you choose to do really depends on your fitness level, so feel free to push yourself for longer or amp up the intensity if you’re feeling it.","How do I use a punching bag as a beginner?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":684,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":55,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":723,"content":724},"doc",[725,733,738,742,747,772,777,780,784,789,793,797,825,829,833,845,850,856,898,902,907,912,937,941,946,955,960,964,983,986,991,1000,1019,1024,1029,1055,1059,1064],{"type":726,"attrs":727,"content":729},"heading",{"level":728},2,[730],{"text":731,"type":732},"Are Punching Bags a Good Workout?","text",{"type":734,"content":735},"paragraph",[736],{"text":737,"type":732},"Using a heavy bag will take your workout to the next level.",{"type":734,"content":739},[740],{"text":741,"type":732},"Not only is boxing excellent cardio, but you are also reaping the benefits of strength training with each hit to the bag. Expect to torch calories, improve coordination, and tone muscles as you obliterate stress.",{"type":726,"attrs":743,"content":744},{"level":728},[745],{"text":746,"type":732},"How To Use a Punching Bag: For Beginners",{"type":734,"content":748},[749,751,757,765,770],{"text":750,"type":732},"Beginner boxing bag workouts are designed to help you get comfortable with ",{"text":752,"type":732,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":732,"marks":759},"basic punches",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential","_blank",{"text":766,"type":732,"marks":767},"  ",[768],{"type":755,"attrs":769},{"class":7},{"text":771,"type":732},"while you develop rhythm – and confidence – on the bag. These punch combinations are simple, yet meant to simulate real fight scenarios, adding to the fun and excitement of boxing.",{"type":726,"attrs":773,"content":774},{"level":728},[775],{"text":776,"type":732},"How Long Should You Work Out On a Punching Bag?",{"type":734,"content":778},[779],{"text":677,"type":732},{"type":734,"content":781},[782],{"text":783,"type":732},"Beginners should aim for five minutes on each of these rounds. How many rounds you choose to do really depends on your fitness level, so feel free to push yourself for longer or amp up the intensity if you’re feeling it!",{"type":726,"attrs":785,"content":786},{"level":728},[787],{"text":788,"type":732},"Punching Bag Workout - Warm Up",{"type":734,"content":790},[791],{"text":792,"type":732},"Don’t forget to warm up your muscles and get your blood pumping before any workout. Though boxing bag workouts are safe, you can increase your risk of injury by jumping into any sport with stiff muscles.",{"type":734,"content":794},[795],{"text":796,"type":732},"Plan to spend around five minutes alternating exercises. Examples of good warm-up exercises are:",{"type":798,"content":799},"bullet_list",[800,807,813,819],{"type":801,"content":802},"list_item",[803],{"type":734,"content":804},[805],{"text":806,"type":732},"Jumping Jacks",{"type":801,"content":808},[809],{"type":734,"content":810},[811],{"text":812,"type":732},"Lunges",{"type":801,"content":814},[815],{"type":734,"content":816},[817],{"text":818,"type":732},"Arm Circles",{"type":801,"content":820},[821],{"type":734,"content":822},[823],{"text":824,"type":732},"Hip Circles",{"type":734,"content":826},[827],{"text":828,"type":732},"Focus on stretching your arms and shoulders as they will be doing the most work in these drills.",{"type":734,"content":830},[831],{"text":832,"type":732},"Beginners should always use both hand wraps and boxing gloves.",{"type":834,"attrs":835},"blok",{"id":836,"body":837},"0969fb46-4f40-4ed4-8842-1373dfa998d7",[838],{"_uid":839,"image":840,"component":844},"i-e2a96c86-9f37-4e84-b1ff-b6ec6e74baf7",{"id":841,"alt":842,"name":7,"focus":48,"title":842,"filename":843,"copyright":7,"fieldtype":50},3408377,"Boxer Putting On Boxing Gloves","https://a.storyblok.com/f/115220/700x1100/a6d593fa6c/boxer-putting-on-boxing-gloves.jpeg","content_image",{"type":726,"attrs":846,"content":847},{"level":728},[848],{"text":849,"type":732},"Punching Bag Workout - Drill 1",{"type":726,"attrs":851,"content":853},{"level":852},3,[854],{"text":855,"type":732},"Jab – Cross – Right Body Shot – Left Body Shot",{"type":798,"content":857},[858,880,886,892],{"type":801,"content":859},[860],{"type":734,"content":861},[862,864,868,874,878],{"text":863,"type":732},"Assume ",{"text":752,"type":732,"marks":865},[866],{"type":755,"attrs":867},{"class":7},{"text":869,"type":732,"marks":870},"fighting stance",[871],{"type":761,"attrs":872},{"href":873,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-basic-boxing-techniques-to-learn-at-home-during-quarantine",{"text":766,"type":732,"marks":875},[876],{"type":755,"attrs":877},{"class":7},{"text":879,"type":732},"(right leg forward, knees bent, gloves in front of your face, elbows tucked close to the body). Position yourself slightly less than arm’s length from the punching bag.",{"type":801,"content":881},[882],{"type":734,"content":883},[884],{"text":885,"type":732},"Use a ‘one-two’ count as you hit the jab and cross in quick succession.",{"type":801,"content":887},[888],{"type":734,"content":889},[890],{"text":891,"type":732},"Increase your power for the two body shots, neutralizing your opponent.",{"type":801,"content":893},[894],{"type":734,"content":895},[896],{"text":897,"type":732},"Repeat for five minutes.",{"type":734,"content":899},[900],{"text":901,"type":732},"Rest for 1 minute OR Mountain Climbers for 1 minute.",{"type":726,"attrs":903,"content":904},{"level":728},[905],{"text":906,"type":732},"Punching Bag Workout - Drill 2",{"type":726,"attrs":908,"content":909},{"level":852},[910],{"text":911,"type":732},"Double Jab – Bob and Weave – Left Hook",{"type":798,"content":913},[914,920,926,932],{"type":801,"content":915},[916],{"type":734,"content":917},[918],{"text":919,"type":732},"Using lightning fast motion, work on your snap skills for this double jab. You don’t want your opponent to have time to react after the first hit.",{"type":801,"content":921},[922],{"type":734,"content":923},[924],{"text":925,"type":732},"Bob and weave with your gloves protecting your face in anticipation of retaliation.",{"type":801,"content":927},[928],{"type":734,"content":929},[930],{"text":931,"type":732},"Re-assume fighter’s stance and deliver the final blow with a powerful left hook.",{"type":801,"content":933},[934],{"type":734,"content":935},[936],{"text":897,"type":732},{"type":734,"content":938},[939],{"text":940,"type":732},"Rest for 1 minute OR Plank for 1 minute.",{"type":726,"attrs":942,"content":943},{"level":728},[944],{"text":945,"type":732},"Punching Bag Workout - Drill 3",{"type":834,"attrs":947},{"id":836,"body":948},[949],{"_uid":950,"image":951,"component":844},"i-3fc7b314-0940-4769-a1a4-0c85fd4a863b",{"id":952,"alt":953,"name":7,"focus":48,"title":953,"filename":954,"copyright":7,"fieldtype":50},3408435,"Boxer Getting Ready In Boxing Stance","https://a.storyblok.com/f/115220/700x1100/69070ac220/boxer-getting-ready-in-boxing-stance.jpeg",{"type":726,"attrs":956,"content":957},{"level":852},[958],{"text":959,"type":732},"Straight Punches – Power Body Shots",{"type":734,"content":961},[962],{"text":963,"type":732},"This is a fun combo to really hammer out your stress while disorienting your opponent.",{"type":798,"content":965},[966,972,978],{"type":801,"content":967},[968],{"type":734,"content":969},[970],{"text":971,"type":732},"Stand facing the punching bag and quickly deliver four straight punches. Focus on hitting the same target every strike.",{"type":801,"content":973},[974],{"type":734,"content":975},[976],{"text":977,"type":732},"Follow it up with rapid fire body shots (alternating left and right) to the count of ten, focusing on your speed.",{"type":801,"content":979},[980],{"type":734,"content":981},[982],{"text":897,"type":732},{"type":734,"content":984},[985],{"text":901,"type":732},{"type":726,"attrs":987,"content":988},{"level":728},[989],{"text":990,"type":732},"Kick It Up a Notch",{"type":834,"attrs":992},{"id":836,"body":993},[994],{"_uid":995,"image":996,"component":844},"i-8e921b1a-2de2-4a2c-933b-bfcfc156b8ce",{"id":997,"alt":998,"name":7,"focus":48,"title":998,"filename":999,"copyright":7,"fieldtype":50},3408451,"Boxer Kicking Heavy Bag During FightCamp Workout","https://a.storyblok.com/f/115220/1380x700/7f9eca6474/boxer-kicking-heavy-bag-during-fightcamp-workout.jpeg",{"type":734,"content":1001},[1002,1004,1008,1013,1017],{"text":1003,"type":732},"If you’re looking for a solid beginner ",{"text":752,"type":732,"marks":1005},[1006],{"type":755,"attrs":1007},{"class":7},{"text":151,"type":732,"marks":1009},[1010],{"type":761,"attrs":1011},{"href":1012,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-3-types-of-kicks-in-kickboxing",{"text":766,"type":732,"marks":1014},[1015],{"type":755,"attrs":1016},{"class":7},{"text":1018,"type":732},"workout with the heavy bag, consider alternating pure punching rounds with this hit and kick combo.",{"type":726,"attrs":1020,"content":1021},{"level":728},[1022],{"text":1023,"type":732},"Punching Bag Workout - Drill 4",{"type":726,"attrs":1025,"content":1026},{"level":852},[1027],{"text":1028,"type":732},"Two Lead Kicks – Left Cross – Rear Kick",{"type":798,"content":1030},[1031,1037,1043,1049],{"type":801,"content":1032},[1033],{"type":734,"content":1034},[1035],{"text":1036,"type":732},"Extend your forward leg at a 90-degree angle, striking the heavy bag about midway (your opponent’s torso). Contact the bag with your shin just slightly above the ankle.",{"type":801,"content":1038},[1039],{"type":734,"content":1040},[1041],{"text":1042,"type":732},"Keeping your leg raised, bend at the knee to strike the bag a second time.",{"type":801,"content":1044},[1045],{"type":734,"content":1046},[1047],{"text":1048,"type":732},"Return to fighting stance and deliver a left cross.",{"type":801,"content":1050},[1051],{"type":734,"content":1052},[1053],{"text":1054,"type":732},"Pivot your body to bring your rear leg around, striking the bag at a higher angle (your opponent’s chest or face). Use this powerful final kick to finish them off!",{"type":734,"content":1056},[1057],{"text":1058,"type":732},"Beginners will quickly learn that boxing and kickboxing are not only incredibly effective, but they are insanely fun. Hitting a punching bag is a full-body workout that is guaranteed to knock out stress and keep you motivated. As you become more comfortable, you might want to start mixing it up with your own combos!",{"type":726,"attrs":1060,"content":1061},{"level":852},[1062],{"text":1063,"type":732},"Related Articles",{"type":734,"content":1065},[1066,1072,1074,1080,1081,1087,1088,1094,1095],{"text":1067,"type":732,"marks":1068},"The COMPLETE Beginner’s Guide to Training Like a Boxer 🥊",[1069],{"type":761,"attrs":1070},{"href":1071,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":1073},"hard_break",{"text":1075,"type":732,"marks":1076},"What Equipment Do You Need to Start Boxing? 🥊",[1077],{"type":761,"attrs":1078},{"href":1079,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-equipment-do-you-need-to-start-boxing",{"type":1073},{"text":1082,"type":732,"marks":1083},"Five (5) At-Home Boxing Workouts for Beginners (Videos) 🥊",[1084],{"type":761,"attrs":1085},{"href":1086,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":1073},{"text":1089,"type":732,"marks":1090},"How to Choose the Best Boxing Gloves for Beginners 🥊",[1091],{"type":761,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-best-boxing-gloves-for-beginners",{"type":1073},{"text":1096,"type":732,"marks":1097},"How To Choose The Right Punching Bag For Your Workout 🥊",[1098],{"type":761,"attrs":1099},{"href":1100,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1102,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1107,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1108,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1103,"component":118,"meta_info":1104,"meta_title":7,"block_image":1105,"cover_image":1106,"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},[],[],"2020-11-13 00:00","article",{"_uid":1112,"title":1113,"plugin":43,"description":1114},"209ab82b-0b94-43b8-bde9-8358696d5c9e","Punching Bag Boxing Workouts For Beginners","Looking to up your boxing game with a punching bag? Here are (3) three boxing workouts for beginners with a heavy bag that will get you in shape in no time!",{"id":1116,"alt":1117,"name":7,"focus":48,"title":1117,"filename":1118,"copyright":7,"fieldtype":50},3408476,"Boxing Workouts For Beginners - Punching (Heavy) Bag","https://a.storyblok.com/f/115220/2400x990/8b566fa4b4/boxing-workouts-for-beginners-punching-heavy-bag.jpeg",[],"boxing-workouts-for-beginners-punching-heavy-bag","blogs/boxing-workouts-for-beginners-punching-heavy-bag",-1320,[],60887917,"e03f62de-d9da-43dc-876e-db6736c851d0","2020-11-13T12:49:00.000Z",[],["Reactive",1129],[1130,1417,1706,1890,2271,2500],{"name":1131,"created_at":1132,"published_at":1133,"updated_at":1134,"id":1135,"uuid":1136,"content":1137,"slug":1409,"full_slug":1410,"sort_by_date":48,"position":1411,"tag_list":1412,"is_startpage":9,"parent_id":1124,"meta_data":48,"group_id":1414,"first_published_at":1133,"release_id":48,"lang":60,"path":1415,"alternates":1416,"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":1138,"faqs":1139,"title":1131,"topic":1160,"author":1175,"content":1176,"category":1390,"schedule":1398,"component":1110,"meta_info":1399,"cover_image":1403,"description":1407,"contributors":1408},"21563324-6383-4226-86da-b9779cd26bde",[1140,1144,1148,1152,1156],{"_uid":1141,"answer":1142,"question":1143,"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":1145,"answer":1146,"question":1147,"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":1149,"answer":1150,"question":1151,"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":1153,"answer":1154,"question":1155,"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":1157,"answer":1158,"question":1159,"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":1161,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1173,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1162,"component":39,"meta_info":1170,"block_image":1171,"cover_image":1172,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1163,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1168,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1169,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1164,"component":118,"meta_info":1165,"meta_title":7,"block_image":1166,"cover_image":1167,"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":723,"content":1177},[1178,1191,1204,1209,1213,1247,1252,1256,1270,1297,1302,1306,1342,1359,1364,1368,1373,1386],{"type":734,"content":1179},[1180,1182,1189],{"text":1181,"type":732},"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":1183,"type":732,"marks":1184},"close-range",[1185],{"type":761,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"custom":1188,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1190,"type":732}," 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":834,"attrs":1192},{"id":1193,"body":1194},"52fa91c7-90bf-43d9-8857-79752817914b",[1195],{"url":1196,"_uid":1198,"image":1199,"component":844,"copyright_details":1203},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1200,"alt":1201,"name":7,"focus":48,"title":1201,"filename":1202,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":726,"attrs":1205,"content":1206},{"level":728},[1207],{"text":1208,"type":732},"Rolling Punch Drill",{"type":734,"content":1210},[1211],{"text":1212,"type":732},"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":798,"content":1214},[1215,1221,1227,1233],{"type":801,"content":1216},[1217],{"type":734,"content":1218},[1219],{"text":1220,"type":732},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":801,"content":1222},[1223],{"type":734,"content":1224},[1225],{"text":1226,"type":732},"Bend your knees until your thigh muscles are supporting your weight",{"type":801,"content":1228},[1229],{"type":734,"content":1230},[1231],{"text":1232,"type":732},"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":801,"content":1234},[1235,1239],{"type":734,"content":1236},[1237],{"text":1238,"type":732},"Develop a steady rhythm, and then start mixing punches in",{"type":798,"content":1240},[1241],{"type":801,"content":1242},[1243],{"type":734,"content":1244},[1245],{"text":1246,"type":732},"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":726,"attrs":1248,"content":1249},{"level":728},[1250],{"text":1251,"type":732},"Danger Close Drill",{"type":734,"content":1253},[1254],{"text":1255,"type":732},"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":798,"content":1257},[1258,1264],{"type":801,"content":1259},[1260],{"type":734,"content":1261},[1262],{"text":1263,"type":732},"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":801,"content":1265},[1266],{"type":734,"content":1267},[1268],{"text":1269,"type":732},"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":734,"content":1271},[1272,1277,1279,1286,1288,1295],{"text":1273,"type":732,"marks":1274},"Key focus:",[1275],{"type":1276},"bold",{"text":1278,"type":732}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1280,"type":732,"marks":1281},"hooks",[1282],{"type":761,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"custom":1285,"target":764,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1287,"type":732}," and ",{"text":1289,"type":732,"marks":1290},"uppercuts",[1291],{"type":761,"attrs":1292},{"href":1293,"uuid":48,"anchor":48,"custom":1294,"target":764,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1296,"type":732},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":726,"attrs":1298,"content":1299},{"level":728},[1300],{"text":1301,"type":732},"Rolling Thunder Drill",{"type":734,"content":1303},[1304],{"text":1305,"type":732},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":798,"content":1307},[1308,1322,1336],{"type":801,"content":1309},[1310,1314],{"type":734,"content":1311},[1312],{"text":1313,"type":732},"On a heavy bag, set an interval of your choosing",{"type":798,"content":1315},[1316],{"type":801,"content":1317},[1318],{"type":734,"content":1319},[1320],{"text":1321,"type":732},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":801,"content":1323},[1324,1328],{"type":734,"content":1325},[1326],{"text":1327,"type":732},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":798,"content":1329},[1330],{"type":801,"content":1331},[1332],{"type":734,"content":1333},[1334],{"text":1335,"type":732},"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":801,"content":1337},[1338],{"type":734,"content":1339},[1340],{"text":1341,"type":732},"Rest for 1 minute in between each round to recover",{"type":734,"content":1343},[1344,1348,1350,1357],{"text":1345,"type":732,"marks":1346},"Tip",[1347],{"type":1276},{"text":1349,"type":732},": Maintaining a calm and ",{"text":1351,"type":732,"marks":1352},"steady breath",[1353],{"type":761,"attrs":1354},{"href":1355,"uuid":48,"anchor":48,"custom":1356,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1358,"type":732}," will help you establish your rhythm.",{"type":726,"attrs":1360,"content":1361},{"level":728},[1362],{"text":1363,"type":732},"Better, Faster, Stronger",{"type":734,"content":1365},[1366],{"text":1367,"type":732},"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":726,"attrs":1369,"content":1370},{"level":728},[1371],{"text":1372,"type":732},"Train Like a Fighter",{"type":734,"content":1374},[1375,1377,1384],{"text":1376,"type":732},"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":1378,"type":732,"marks":1379},"FightCamp",[1380],{"type":761,"attrs":1381},{"href":1382,"uuid":48,"anchor":48,"custom":1383,"target":764,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1385,"type":732}," 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":734,"content":1387},[1388],{"text":1389,"type":732},"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":1391,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1396,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1392,"component":118,"meta_info":1393,"meta_title":7,"block_image":1394,"cover_image":1395,"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":1400,"title":1401,"plugin":43,"description":1402},"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":1404,"alt":1405,"name":7,"focus":48,"title":1405,"filename":1406,"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,[1413],"featured","7bcec1a2-e131-45ed-a965-0499ec9a0e91","training/{{story.slug}}",[],{"name":1418,"created_at":1419,"published_at":1420,"updated_at":1421,"id":1422,"uuid":1423,"content":1424,"slug":1699,"full_slug":1700,"sort_by_date":48,"position":1701,"tag_list":1702,"is_startpage":9,"parent_id":1124,"meta_data":48,"group_id":1703,"first_published_at":1704,"release_id":48,"lang":60,"path":1415,"alternates":1705,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1425,"faqs":1426,"title":1439,"topic":1440,"author":1175,"content":1455,"category":1680,"schedule":1688,"component":1110,"meta_info":1689,"cover_image":1693,"description":1697,"contributors":1698},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1427,1431,1435],{"_uid":1428,"answer":1429,"question":1430,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1432,"answer":1433,"question":1434,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1436,"answer":1437,"question":1438,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1441,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1453,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1454,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1442,"component":39,"meta_info":1450,"block_image":1451,"cover_image":1452,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1443,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1448,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1444,"component":118,"meta_info":1445,"meta_title":7,"block_image":1446,"cover_image":1447,"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":723,"content":1456},[1457,1461,1466,1478,1493,1498,1518,1522,1527,1544,1548,1568,1572,1577,1592,1596,1601,1625,1630,1644,1648,1662,1666,1677],{"type":734,"content":1458},[1459],{"text":1460,"type":732},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":726,"attrs":1462,"content":1463},{"level":728},[1464],{"text":1465,"type":732},"Floyd “Money” Mayweather Jr.",{"type":834,"attrs":1467},{"id":1468,"body":1469},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1470],{"url":1471,"_uid":1472,"image":1473,"component":844,"copyright_details":1477},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1474,"alt":1475,"name":7,"focus":7,"title":1475,"filename":1476,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":734,"content":1479},[1480,1482,1491],{"text":1481,"type":732},"Regarded as the best technical boxer of this age, ",{"text":1483,"type":732,"marks":1484},"Floyd Mayweather Jr.",[1485,1489],{"type":761,"attrs":1486},{"href":1487,"uuid":48,"anchor":48,"custom":1488,"target":764,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1490},"underline",{"text":1492,"type":732}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":726,"attrs":1494,"content":1495},{"level":852},[1496],{"text":1497,"type":732},"The Philly Shell",{"type":798,"content":1499},[1500,1506,1512],{"type":801,"content":1501},[1502],{"type":734,"content":1503},[1504],{"text":1505,"type":732},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":801,"content":1507},[1508],{"type":734,"content":1509},[1510],{"text":1511,"type":732},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":801,"content":1513},[1514],{"type":734,"content":1515},[1516],{"text":1517,"type":732},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":734,"content":1519},[1520],{"text":1521,"type":732},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":726,"attrs":1523,"content":1524},{"level":728},[1525],{"text":1526,"type":732},"Pernell “Sweet Pea” Whitaker",{"type":834,"attrs":1528},{"id":1468,"body":1529},[1530],{"url":1531,"_uid":1532,"image":1533,"component":844,"copyright_details":1537},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1534,"alt":1535,"name":7,"focus":7,"title":1535,"filename":1536,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1538],{"_uid":1539,"link":1540,"title":1542,"component":1543},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1541,"target":764,"linktype":13,"fieldtype":14,"cached_url":1541},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":734,"content":1545},[1546],{"text":1547,"type":732},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":798,"content":1549},[1550,1556,1562],{"type":801,"content":1551},[1552],{"type":734,"content":1553},[1554],{"text":1555,"type":732},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":801,"content":1557},[1558],{"type":734,"content":1559},[1560],{"text":1561,"type":732},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":801,"content":1563},[1564],{"type":734,"content":1565},[1566],{"text":1567,"type":732},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":734,"content":1569},[1570],{"text":1571,"type":732},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":726,"attrs":1573,"content":1574},{"level":728},[1575],{"text":1576,"type":732},"Muhammad Ali",{"type":834,"attrs":1578},{"id":1468,"body":1579},[1580],{"url":1581,"_uid":1582,"image":1583,"component":844,"copyright_details":1586},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1584,"alt":1475,"name":7,"focus":7,"title":1475,"filename":1585,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1587],{"_uid":1588,"link":1589,"title":1591,"component":1543},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1590,"target":764,"linktype":13,"fieldtype":14,"cached_url":1590},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":734,"content":1593},[1594],{"text":1595,"type":732},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":726,"attrs":1597,"content":1598},{"level":852},[1599],{"text":1600,"type":732},"The Ali Shuffle",{"type":798,"content":1602},[1603,1619],{"type":801,"content":1604},[1605],{"type":734,"content":1606},[1607,1609,1617],{"text":1608,"type":732},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1610,"type":732,"marks":1611},"To do the Ali Shuffle",[1612,1616],{"type":761,"attrs":1613},{"href":1614,"uuid":48,"anchor":48,"custom":1615,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1490},{"text":1618,"type":732},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":801,"content":1620},[1621],{"type":734,"content":1622},[1623],{"text":1624,"type":732},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":726,"attrs":1626,"content":1627},{"level":852},[1628],{"text":1629,"type":732},"The Rope a Dope",{"type":798,"content":1631},[1632,1638],{"type":801,"content":1633},[1634],{"type":734,"content":1635},[1636],{"text":1637,"type":732},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":801,"content":1639},[1640],{"type":734,"content":1641},[1642],{"text":1643,"type":732},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":734,"content":1645},[1646],{"text":1647,"type":732},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":734,"content":1649},[1650,1652,1660],{"text":1651,"type":732},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1653,"type":732,"marks":1654},"FightCamp Community",[1655,1659],{"type":761,"attrs":1656},{"href":1657,"uuid":48,"anchor":48,"custom":1658,"target":764,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1490},{"text":1661,"type":732},"!",{"type":726,"attrs":1663,"content":1664},{"level":728},[1665],{"text":1372,"type":732},{"type":734,"content":1667},[1668,1669,1676],{"text":1376,"type":732},{"text":1378,"type":732,"marks":1670},[1671,1675],{"type":761,"attrs":1672},{"href":1673,"uuid":48,"anchor":48,"custom":1674,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1490},{"text":1385,"type":732},{"type":734,"content":1678},[1679],{"text":1389,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1681,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1682,"component":118,"meta_info":1683,"meta_title":7,"block_image":1684,"cover_image":1685,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1690,"title":1691,"plugin":43,"description":1692},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1694,"alt":1695,"name":7,"focus":7,"title":1695,"filename":1696,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1413],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1707,"created_at":1708,"published_at":1709,"updated_at":1710,"id":1711,"uuid":1712,"content":1713,"slug":1883,"full_slug":1884,"sort_by_date":48,"position":1885,"tag_list":1886,"is_startpage":9,"parent_id":1124,"meta_data":48,"group_id":1887,"first_published_at":1888,"release_id":48,"lang":60,"path":1415,"alternates":1889,"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":1714,"faqs":1715,"title":1732,"topic":1733,"author":1748,"content":1749,"category":1867,"schedule":1875,"component":1110,"meta_info":1876,"cover_image":1879,"description":1878,"contributors":1882},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1716,1720,1724,1728],{"_uid":1717,"answer":1718,"question":1719,"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":1721,"answer":1722,"question":1723,"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":1725,"answer":1726,"question":1727,"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":1729,"answer":1730,"question":1731,"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":1734,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1746,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1735,"component":39,"meta_info":1743,"block_image":1744,"cover_image":1745,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1736,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1737,"component":118,"meta_info":1738,"meta_title":7,"block_image":1739,"cover_image":1740,"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":723,"content":1750},[1751,1764,1769,1774,1786,1789,1794,1805,1808,1813,1824,1828,1832,1837,1850,1854,1863],{"type":734,"content":1752},[1753,1755,1762],{"text":1754,"type":732},"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":1756,"type":732,"marks":1757},"shadowboxing",[1758],{"type":761,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1763,"type":732}," 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":726,"attrs":1765,"content":1766},{"level":728},[1767],{"text":1768,"type":732},"Why You Should Practice Shadowboxing With Hand Weights",{"type":726,"attrs":1770,"content":1771},{"level":852},[1772],{"text":1773,"type":732},"1. Speed",{"type":834,"attrs":1775},{"id":1776,"body":1777},"58589914-3cf9-454d-8369-7218c807f59a",[1778],{"url":1779,"_uid":1780,"image":1781,"component":844,"copyright_details":1785},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1782,"alt":1783,"name":7,"focus":48,"title":1783,"filename":1784,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":734,"content":1787},[1788],{"text":1722,"type":732},{"type":726,"attrs":1790,"content":1791},{"level":852},[1792],{"text":1793,"type":732},"2. Arm Endurance",{"type":834,"attrs":1795},{"id":1776,"body":1796},[1797],{"url":1798,"_uid":1799,"image":1800,"component":844,"copyright_details":1804},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1801,"alt":1802,"name":7,"focus":48,"title":1802,"filename":1803,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":734,"content":1806},[1807],{"text":1726,"type":732},{"type":726,"attrs":1809,"content":1810},{"level":852},[1811],{"text":1812,"type":732},"3. Cardiovascular Conditioning",{"type":834,"attrs":1814},{"id":1776,"body":1815},[1816],{"url":1817,"_uid":1818,"image":1819,"component":844,"copyright_details":1823},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1820,"alt":1821,"name":7,"focus":48,"title":1821,"filename":1822,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":734,"content":1825},[1826],{"text":1827,"type":732},"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":734,"content":1829},[1830],{"text":1831,"type":732},"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":726,"attrs":1833,"content":1834},{"level":728},[1835],{"text":1836,"type":732},"Amp Up Your Training",{"type":734,"content":1838},[1839,1841,1848],{"text":1840,"type":732},"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":1842,"type":732,"marks":1843},"FightCamp Facebook Community",[1844],{"type":761,"attrs":1845},{"href":1846,"uuid":48,"anchor":48,"custom":1847,"target":764,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1849,"type":732}," and let me know.",{"type":726,"attrs":1851,"content":1852},{"level":728},[1853],{"text":1372,"type":732},{"type":734,"content":1855},[1856,1857,1862],{"text":1376,"type":732},{"text":1378,"type":732,"marks":1858},[1859],{"type":761,"attrs":1860},{"href":1673,"uuid":48,"anchor":48,"custom":1861,"target":764,"linktype":13},{},{"text":1385,"type":732},{"type":734,"content":1864},[1865],{"text":1866,"type":732},"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":1868,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1873,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1874,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1869,"component":118,"meta_info":1870,"meta_title":7,"block_image":1871,"cover_image":1872,"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":1877,"title":1732,"plugin":43,"description":1878},"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":1880,"alt":1707,"name":7,"focus":48,"title":1707,"filename":1881,"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,[1413],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1891,"created_at":1892,"published_at":1893,"updated_at":1894,"id":1895,"uuid":1896,"content":1897,"slug":2264,"full_slug":2265,"sort_by_date":48,"position":2266,"tag_list":2267,"is_startpage":9,"parent_id":1124,"meta_data":48,"group_id":2268,"first_published_at":2269,"release_id":48,"lang":60,"path":1415,"alternates":2270,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1898,"faqs":1899,"title":1891,"topic":1928,"author":1943,"content":1944,"category":2245,"schedule":2253,"component":1110,"meta_info":2254,"cover_image":2258,"description":2262,"contributors":2263},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1900,1904,1908,1912,1916,1920,1924],{"_uid":1901,"answer":1902,"question":1903,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1905,"answer":1906,"question":1907,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1909,"answer":1910,"question":1911,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1913,"answer":1914,"question":1915,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1917,"answer":1918,"question":1919,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1921,"answer":1922,"question":1923,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1925,"answer":1926,"question":1927,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1929,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1941,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1942,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1930,"component":39,"meta_info":1938,"block_image":1939,"cover_image":1940,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1931,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1936,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1937,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1932,"component":118,"meta_info":1933,"meta_title":7,"block_image":1934,"cover_image":1935,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":1945},[1946,1951,1955,1959,1963,1982,1986,1990,1994,1999,2003,2047,2052,2056,2070,2074,2096,2101,2105,2174,2179,2183,2203,2208,2222,2226,2231,2242],{"type":726,"attrs":1947,"content":1948},{"level":728},[1949],{"text":1950,"type":732},"Boxing Terminology",{"type":734,"content":1952},[1953],{"text":1954,"type":732},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":726,"attrs":1956,"content":1957},{"level":728},[1958],{"text":1903,"type":732},{"type":734,"content":1960},[1961],{"text":1962,"type":732},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":798,"content":1964},[1965,1971],{"type":801,"content":1966},[1967],{"type":734,"content":1968},[1969],{"text":1970,"type":732},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":801,"content":1972},[1973],{"type":734,"content":1974},[1975,1977,1980],{"text":1976,"type":732},"Southpaw Stance",{"text":752,"type":732,"marks":1978},[1979],{"type":1276},{"text":1981,"type":732},"– Standing with your right foot farther out in front than your left foot",{"type":726,"attrs":1983,"content":1984},{"level":728},[1985],{"text":1907,"type":732},{"type":734,"content":1987},[1988],{"text":1989,"type":732},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":734,"content":1991},[1992],{"text":1993,"type":732},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":726,"attrs":1995,"content":1996},{"level":852},[1997],{"text":1998,"type":732},"Boxing Punches",{"type":734,"content":2000},[2001],{"text":2002,"type":732},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":798,"content":2004},[2005,2011,2017,2023,2029,2035,2041],{"type":801,"content":2006},[2007],{"type":734,"content":2008},[2009],{"text":2010,"type":732},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":801,"content":2012},[2013],{"type":734,"content":2014},[2015],{"text":2016,"type":732},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":801,"content":2018},[2019],{"type":734,"content":2020},[2021],{"text":2022,"type":732},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":801,"content":2024},[2025],{"type":734,"content":2026},[2027],{"text":2028,"type":732},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":801,"content":2030},[2031],{"type":734,"content":2032},[2033],{"text":2034,"type":732},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":801,"content":2036},[2037],{"type":734,"content":2038},[2039],{"text":2040,"type":732},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":801,"content":2042},[2043],{"type":734,"content":2044},[2045],{"text":2046,"type":732},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":726,"attrs":2048,"content":2049},{"level":852},[2050],{"text":2051,"type":732},"Boxing Movements",{"type":734,"content":2053},[2054],{"text":2055,"type":732},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":798,"content":2057},[2058,2064],{"type":801,"content":2059},[2060],{"type":734,"content":2061},[2062],{"text":2063,"type":732},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":801,"content":2065},[2066],{"type":734,"content":2067},[2068],{"text":2069,"type":732},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":734,"content":2071},[2072],{"text":2073,"type":732},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":798,"content":2075},[2076,2090],{"type":801,"content":2077},[2078],{"type":734,"content":2079},[2080,2088],{"text":2081,"type":732,"marks":2082},"Shoulder Roll",[2083,2087],{"type":761,"attrs":2084},{"href":2085,"uuid":48,"anchor":48,"custom":2086,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1490},{"text":2089,"type":732}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":801,"content":2091},[2092],{"type":734,"content":2093},[2094],{"text":2095,"type":732},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":726,"attrs":2097,"content":2098},{"level":852},[2099],{"text":2100,"type":732},"Boxing Training",{"type":734,"content":2102},[2103],{"text":2104,"type":732},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2106,"attrs":2107,"content":2110},"ordered_list",{"order":2108},{"order":2109},1,[2111,2117,2123,2137,2151],{"type":801,"content":2112},[2113],{"type":734,"content":2114},[2115],{"text":2116,"type":732},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":801,"content":2118},[2119],{"type":734,"content":2120},[2121],{"text":2122,"type":732},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":801,"content":2124},[2125],{"type":734,"content":2126},[2127,2135],{"text":2128,"type":732,"marks":2129},"Mittwork",[2130,2134],{"type":761,"attrs":2131},{"href":2132,"uuid":48,"anchor":48,"custom":2133,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1490},{"text":2136,"type":732}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":801,"content":2138},[2139],{"type":734,"content":2140},[2141,2149],{"text":2142,"type":732,"marks":2143},"Sparring",[2144,2148],{"type":761,"attrs":2145},{"href":2146,"uuid":48,"anchor":48,"custom":2147,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1490},{"text":2150,"type":732}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":801,"content":2152},[2153],{"type":734,"content":2154},[2155,2163,2165,2172],{"text":2156,"type":732,"marks":2157},"Roadwork",[2158,2162],{"type":761,"attrs":2159},{"href":2160,"uuid":48,"anchor":48,"custom":2161,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1490},{"text":2164,"type":732}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2166,"type":732,"marks":2167},"roadwork drills",[2168,2171],{"type":761,"attrs":2169},{"href":2160,"uuid":48,"anchor":48,"custom":2170,"target":764,"linktype":13},{},{"type":1490},{"text":2173,"type":732}," to add to your boxer training.",{"type":726,"attrs":2175,"content":2176},{"level":852},[2177],{"text":2178,"type":732},"Heavy Bag Training",{"type":734,"content":2180},[2181],{"text":2182,"type":732},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":798,"content":2184},[2185,2191,2197],{"type":801,"content":2186},[2187],{"type":734,"content":2188},[2189],{"text":2190,"type":732},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":801,"content":2192},[2193],{"type":734,"content":2194},[2195],{"text":2196,"type":732},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":801,"content":2198},[2199],{"type":734,"content":2200},[2201],{"text":2202,"type":732},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":726,"attrs":2204,"content":2205},{"level":852},[2206],{"text":2207,"type":732},"Recovery",{"type":734,"content":2209},[2210,2212,2220],{"text":2211,"type":732},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2213,"type":732,"marks":2214},"interview with FightCamp Trainer Coach PJ",[2215,2219],{"type":761,"attrs":2216},{"href":2217,"uuid":48,"anchor":48,"custom":2218,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1490},{"text":2221,"type":732},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":734,"content":2223},[2224],{"text":2225,"type":732},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":726,"attrs":2227,"content":2228},{"level":728},[2229],{"text":2230,"type":732},"Talk and Train Like a Fighter",{"type":734,"content":2232},[2233,2234,2240],{"text":1376,"type":732},{"text":1378,"type":732,"marks":2235},[2236,2239],{"type":761,"attrs":2237},{"href":1673,"uuid":48,"anchor":48,"custom":2238,"target":764,"linktype":13},{},{"type":1490},{"text":2241,"type":732}," 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":734,"content":2243},[2244],{"text":1389,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2246,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2251,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2247,"component":118,"meta_info":2248,"meta_title":7,"block_image":2249,"cover_image":2250,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2255,"title":2256,"plugin":43,"description":2257},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2259,"alt":2260,"name":7,"focus":7,"title":2260,"filename":2261,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1413],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2272,"created_at":2273,"published_at":2274,"updated_at":2275,"id":2276,"uuid":2277,"content":2278,"slug":2493,"full_slug":2494,"sort_by_date":48,"position":2495,"tag_list":2496,"is_startpage":9,"parent_id":1124,"meta_data":48,"group_id":2497,"first_published_at":2498,"release_id":48,"lang":60,"path":1415,"alternates":2499,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2279,"faqs":2280,"title":2272,"topic":2301,"author":1943,"content":2316,"category":2475,"schedule":2483,"component":1110,"meta_info":2484,"cover_image":2488,"description":2487,"contributors":2492},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2281,2285,2289,2293,2297],{"_uid":2282,"answer":2283,"question":2284,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2286,"answer":2287,"question":2288,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2290,"answer":2291,"question":2292,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2294,"answer":2295,"question":2296,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2298,"answer":2299,"question":2300,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2302,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2314,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2303,"component":39,"meta_info":2311,"block_image":2312,"cover_image":2313,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2304,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2309,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2305,"component":118,"meta_info":2306,"meta_title":7,"block_image":2307,"cover_image":2308,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2317},[2318,2322,2326,2330,2343,2347,2351,2356,2368,2381,2386,2397,2401,2423,2428,2439,2450,2455,2459,2463,2472],{"type":734,"content":2319},[2320],{"text":2321,"type":732},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":734,"content":2323},[2324],{"text":2325,"type":732},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":726,"attrs":2327,"content":2328},{"level":728},[2329],{"text":2284,"type":732},{"type":734,"content":2331},[2332,2334,2341],{"text":2333,"type":732},"According to the ",{"text":2335,"type":732,"marks":2336},"Mayo Clinic",[2337],{"type":761,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"custom":2340,"target":764,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2342,"type":732},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":734,"content":2344},[2345],{"text":2346,"type":732},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":734,"content":2348},[2349],{"text":2350,"type":732},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":726,"attrs":2352,"content":2353},{"level":728},[2354],{"text":2355,"type":732},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":834,"attrs":2357},{"id":2358,"body":2359},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2360],{"url":2361,"_uid":2362,"image":2363,"component":844,"copyright_details":2367},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2364,"alt":2365,"name":7,"focus":48,"title":2365,"filename":2366,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":734,"content":2369},[2370,2372,2379],{"text":2371,"type":732},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2373,"type":732,"marks":2374},"burn more calories",[2375],{"type":761,"attrs":2376},{"href":2377,"uuid":48,"anchor":48,"custom":2378,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2380,"type":732}," even after you’re done working out.",{"type":726,"attrs":2382,"content":2383},{"level":728},[2384],{"text":2385,"type":732},"Kickboxing Is A Full Body Workout",{"type":834,"attrs":2387},{"id":2358,"body":2388},[2389],{"url":2390,"_uid":2391,"image":2392,"component":844,"copyright_details":2396},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2393,"alt":2394,"name":7,"focus":48,"title":2394,"filename":2395,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":734,"content":2398},[2399],{"text":2400,"type":732},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":734,"content":2402},[2403,2405,2412,2414,2421],{"text":2404,"type":732},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2406,"type":732,"marks":2407},"all-level lower body workout",[2408],{"type":761,"attrs":2409},{"href":2410,"uuid":48,"anchor":48,"custom":2411,"target":764,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2413,"type":732}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2415,"type":732,"marks":2416},"upper body workout",[2417],{"type":761,"attrs":2418},{"href":2419,"uuid":48,"anchor":48,"custom":2420,"target":764,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2422,"type":732}," led by Flo Master.",{"type":726,"attrs":2424,"content":2425},{"level":728},[2426],{"text":2427,"type":732},"Boxing Can Be Low-Impact",{"type":834,"attrs":2429},{"id":2358,"body":2430},[2431],{"url":2432,"_uid":2433,"image":2434,"component":844,"copyright_details":2438},{"id":7,"url":7,"linktype":1197,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2435,"alt":2436,"name":7,"focus":48,"title":2436,"filename":2437,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":734,"content":2440},[2441,2443,2448],{"text":2442,"type":732},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1756,"type":732,"marks":2444},[2445],{"type":761,"attrs":2446},{"href":1760,"uuid":48,"anchor":48,"custom":2447,"target":764,"linktype":13},{},{"text":2449,"type":732}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":726,"attrs":2451,"content":2452},{"level":728},[2453],{"text":2454,"type":732},"Kick Boring Cardio To The Curb",{"type":734,"content":2456},[2457],{"text":2458,"type":732},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":726,"attrs":2460,"content":2461},{"level":728},[2462],{"text":1372,"type":732},{"type":734,"content":2464},[2465,2466,2471],{"text":1376,"type":732},{"text":1378,"type":732,"marks":2467},[2468],{"type":761,"attrs":2469},{"href":1673,"uuid":48,"anchor":48,"custom":2470,"target":764,"linktype":13},{},{"text":1385,"type":732},{"type":734,"content":2473},[2474],{"text":1866,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2476,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2481,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2482,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2477,"component":118,"meta_info":2478,"meta_title":7,"block_image":2479,"cover_image":2480,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2485,"title":2486,"plugin":43,"description":2487},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2489,"alt":2490,"name":7,"focus":48,"title":2490,"filename":2491,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1413],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2501,"created_at":2502,"published_at":2503,"updated_at":2504,"id":2505,"uuid":2506,"content":2507,"slug":2732,"full_slug":2733,"sort_by_date":48,"position":2734,"tag_list":2735,"is_startpage":9,"parent_id":1124,"meta_data":48,"group_id":2736,"first_published_at":2737,"release_id":48,"lang":60,"path":1415,"alternates":2738,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2508,"faqs":2509,"title":2501,"topic":2518,"author":1943,"content":2533,"category":2713,"schedule":2721,"component":1110,"meta_info":2722,"cover_image":2726,"description":2730,"contributors":2731},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2510,2514],{"_uid":2511,"answer":2512,"question":2513,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2515,"answer":2516,"question":2517,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2519,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2531,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2520,"component":39,"meta_info":2528,"block_image":2529,"cover_image":2530,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2521,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2526,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2527,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2522,"component":118,"meta_info":2523,"meta_title":7,"block_image":2524,"cover_image":2525,"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":723,"content":2534},[2535,2540,2544,2549,2553,2558,2562,2588,2593,2597,2602,2606,2611,2615,2620,2633,2638,2651,2656,2660,2665,2669,2674,2678,2683,2687,2692,2696,2701],{"type":726,"attrs":2536,"content":2537},{"level":728},[2538],{"text":2539,"type":732},"Staying Safe While Exercising in the Cold",{"type":734,"content":2541},[2542],{"text":2543,"type":732},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":726,"attrs":2545,"content":2546},{"level":852},[2547],{"text":2548,"type":732},"Watch the Windchill",{"type":734,"content":2550},[2551],{"text":2552,"type":732},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":726,"attrs":2554,"content":2555},{"level":852},[2556],{"text":2557,"type":732},"Protect Your Extremities",{"type":734,"content":2559},[2560],{"text":2561,"type":732},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":798,"content":2563},[2564,2570,2576,2582],{"type":801,"content":2565},[2566],{"type":734,"content":2567},[2568],{"text":2569,"type":732},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":801,"content":2571},[2572],{"type":734,"content":2573},[2574],{"text":2575,"type":732},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":801,"content":2577},[2578],{"type":734,"content":2579},[2580],{"text":2581,"type":732},"Wear a hat or headband that covers your ears",{"type":801,"content":2583},[2584],{"type":734,"content":2585},[2586],{"text":2587,"type":732},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":726,"attrs":2589,"content":2590},{"level":852},[2591],{"text":2592,"type":732},"Wear Layers",{"type":734,"content":2594},[2595],{"text":2596,"type":732},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":726,"attrs":2598,"content":2599},{"level":852},[2600],{"text":2601,"type":732},"Don’t Forget Sunscreen",{"type":734,"content":2603},[2604],{"text":2605,"type":732},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":726,"attrs":2607,"content":2608},{"level":728},[2609],{"text":2610,"type":732},"Getting Motivated to Workout in the Cold ",{"type":734,"content":2612},[2613],{"text":2614,"type":732},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":726,"attrs":2616,"content":2617},{"level":852},[2618],{"text":2619,"type":732},"Invest in New Activewear",{"type":734,"content":2621},[2622,2624,2631],{"text":2623,"type":732},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2625,"type":732,"marks":2626},"new workout gear",[2627],{"type":761,"attrs":2628},{"href":2629,"uuid":48,"anchor":48,"custom":2630,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2632,"type":732}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":726,"attrs":2634,"content":2635},{"level":852},[2636],{"text":2637,"type":732},"Find a Workout Buddy",{"type":734,"content":2639},[2640,2642,2649],{"text":2641,"type":732},"Accountability! Accountability! Accountability! Finding a ",{"text":2643,"type":732,"marks":2644},"workout buddy",[2645],{"type":761,"attrs":2646},{"href":2647,"uuid":48,"anchor":48,"custom":2648,"target":764,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2650,"type":732}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":726,"attrs":2652,"content":2653},{"level":852},[2654],{"text":2655,"type":732},"Benefits of Working Out in the Cold",{"type":734,"content":2657},[2658],{"text":2659,"type":732},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":726,"attrs":2661,"content":2662},{"level":852},[2663],{"text":2664,"type":732},"Combat Seasonal Affective Disorder",{"type":734,"content":2666},[2667],{"text":2668,"type":732},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":726,"attrs":2670,"content":2671},{"level":852},[2672],{"text":2673,"type":732},"Boost Your Immune System",{"type":734,"content":2675},[2676],{"text":2677,"type":732},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":726,"attrs":2679,"content":2680},{"level":852},[2681],{"text":2682,"type":732},"Diverse Training Options",{"type":734,"content":2684},[2685],{"text":2686,"type":732},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":726,"attrs":2688,"content":2689},{"level":852},[2690],{"text":2691,"type":732},"Burn More Calories",{"type":734,"content":2693},[2694],{"text":2695,"type":732},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":726,"attrs":2697,"content":2698},{"level":728},[2699],{"text":2700,"type":732},"Train Like a Fighter in the Cold",{"type":734,"content":2702},[2703,2705,2711],{"text":2704,"type":732},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1378,"type":732,"marks":2706},[2707,2710],{"type":761,"attrs":2708},{"href":1673,"uuid":48,"anchor":48,"custom":2709,"target":764,"linktype":13},{},{"type":1490},{"text":2712,"type":732}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2715,"component":118,"meta_info":2716,"meta_title":7,"block_image":2717,"cover_image":2718,"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},[],[],"2023-01-29 00:00",{"_uid":2723,"title":2724,"plugin":43,"description":2725},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2727,"alt":2728,"name":7,"focus":7,"title":2728,"filename":2729,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1413],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1110,"created_at":2740,"published_at":2741,"updated_at":2742,"id":2743,"uuid":2744,"content":2745,"slug":1110,"full_slug":2766,"sort_by_date":48,"position":446,"tag_list":2767,"is_startpage":9,"parent_id":2768,"meta_data":48,"group_id":2769,"first_published_at":2770,"release_id":48,"lang":60,"path":7,"alternates":2771,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2746,"component":2747,"meta_info":2748,"custom_content_list":2750},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2749,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2751,2756,2761],{"_uid":2752,"label":2753,"value":2754,"dev_id":2755,"component":732},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2757,"label":2758,"value":2759,"dev_id":2760,"component":732},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2762,"label":2763,"value":2764,"dev_id":2765,"component":732},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892838940]