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Let’s celebrate Valentine’s Day this year by showing our core some love with a routine you can do at-home or the gym.\n\nThis core-strengthening workout is a quick way to break a sweat, boost your mood, and improve core strength in time for the romantic holiday. The exercises you’ll complete in this workout will target your abs, obliques, pelvis, and the multifidus muscle that runs along the back of your spine.\n\nCore strength is essential for boxers and kickboxers. Add this mini workout to your boxing and kickboxing training with a good sweat session before date night, working off that box of chocolates and candy hearts, or any day of the year!","Cupid’s 14-Minute Core Workout","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bea70305-5d58-4ed8-aeb6-34cd52b7e397","- Hold a jump rope in your hands at hip-level then raise your arms above your head to propel the rope forward\n- Jump over the rope as it hits the ground, allowing it to swoop beneath your feet\n- Continue this motion for 1 minute","Jump Rope",{"_uid":676,"answer":677,"question":678,"component":670},"16be8831-7f06-4569-a158-c4db1e29e1e0","- Stand with your feet hip-width apart\n- Bring your left knee up to your chest\n- Switch to bring your right knee to your chest\n- Repeat, alternating knees, at a sprinting pace for 1 minute","Zero-Equipment Option: High Knees",{"_uid":680,"answer":681,"question":682,"component":670},"a96519ff-7f57-4bdc-ad4c-637ee42d5e6b","- Begin with your lower back pressed to the floor and your head and shoulders slightly lifted\n- With your hands on the sides of your heads (not behind), lift and extend one leg\n- Lift the opposite leg and bend it towards your chest\n- Twisting through your core, touch your opposite elbow to your raised knee in a crunch motion\n- Lower your arm and leg at the same time, then repeat the motion on the opposite side\n- Repeat slowly and fluidly, mimicking a pedaling motion for 30 seconds","Bicycle Crunches (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"9c3d7c83-7340-456a-9ec4-58475bb9c82a","- Begin on your back with your knees bent and feet flat on the floor\n- Engage your core, sit up, and throw a jab-cross combination over your knees\n- Lower back down and repeat for 30 seconds","Sit-Up + Jab - Cross | Sit-Up + 1 - 2 Combo (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"be882ee5-0baf-41d6-8d6d-f21fb0804a01","- Begin lying on your back with your legs extended and your arms extended overhead\n- Engaging your core, sit up, lifting your arms and legs toward each other at the same time\n- Slowly lower back down until your arms and legs are hovering an inch off the ground, and repeat for 30 seconds","V-Ups (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"18f9ccb5-397d-448b-8ff7-d3c13568b487","- Begin on your back with your legs straight out and together\n- Keeping your legs together and your lower back pressed to the floor, slowly raise your legs up until your bum comes off the floor\n- Slowly lower your legs down to hover over the ground, then repeat for 30 seconds\n\nTip: Place your hands underneath your tailbone for lower back support.","Leg Raises (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"8b09468b-be83-431f-8f71-784acf587563","- Stand with your feet shoulder-width apart\n- Bend at the hips and touch your hands to the floor\n- Walk your hands out into a high plank position\n- Bend your elbows and lower your chest to the floor in a push-up\n- Walk your hands back to your feet and repeat for 30 seconds","Inchworm Push-Ups (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"eec16081-1f5d-43ce-ba6e-ba7d03ff72e2","Ready to crush this core workout and celebrate Valentine’s Day feeling good in your skin? Let’s top off this core-strengthening routine with a 3-minute AMRAP finisher! AMRAP stands for As Many Rounds As Possible, so the idea is to repeat the exercises below without rest for three minutes straight. Challenging? Yes! Worth it? Absolutely!\n\nSet your timer for 3 minutes and finish strong!","Sweet Final Round: AMRAP Core Finisher (3 minutes)",{"_uid":704,"answer":705,"question":706,"component":670},"c93caa84-4b2a-4466-907b-ed0589b01cfd","- Begin on your side with one arm outstretched\n- Crunch your core and bring your knees in at the same time\n- Keep your feet off the floor, knees together, and use your extended forearm to support your balance\n- Complete 12 reps then repeat on the other side","Accordion Side Crunch (12 each side)",{"_uid":708,"answer":709,"question":710,"component":670},"23b98973-b831-447c-87e6-bb9316715149","- Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged\n- Pull your right knee into your chest\n- Switch legs and bring your left knee into your chest\n- Keeping your hips down, repeat at a sprinting pace for 12 reps","Mountain Climbers (12 reps)",{"_uid":712,"answer":713,"question":714,"component":670},"a88ad49e-5395-44ab-a640-c39f4f1d59d2","- Begin lying on one side, propped on your elbow and forearm\n- Stack your shoulders over your elbow, and your legs atop one another\n- Raise your hips to create a straight line with your body from head to heels\n- Brace your core, engage your glutes, and slowly lower your hip to tap gently on the floor\n- Repeat lifts for 12 reps\n- Switch sides and repeat for 12 more reps","Side Plank With Lift (12 each side)",{"_uid":716,"answer":717,"question":718,"component":670},"f604b90b-a20d-4d91-baa5-865bbcf7023a","- Stand with your feet shoulder-width apart and your weight in your heels\n- Bend your knees and push your hips back into a squat\n- Drop your hands to the floor in front of your feet and jump your feet back into a high plank position\n- Lower down into a push-up\n- Explode back up into a jump squat with your hands over your head and repeat for 12 reps","Burpees (12 reps)",{"_uid":720,"answer":721,"question":722,"component":670},"b1434db7-7cfa-457c-918e-7ddffbbd6aa7","- Start on your stomach with your palms to either side of you, in-step on the ground, and legs extended behind your hip\n- Engage your quadriceps and continue to press the tops of your feet into the floor\n- Place your hands by your lower ribs and align your wrists underneath your elbows\n- Hug your elbows into your sides, roll your shoulders down your back, and lift your chest\n- Spread through your collarbones\n- Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\n- Hold for 30 seconds\n- Slowly release down to the mat","Cobra Pose (30 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"7381cb20-e3c6-40c5-a0d2-0d6b59fd99c7","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 30 seconds","Child’s Pose (30 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":728,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":740,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":729,"component":39,"meta_info":737,"block_image":738,"cover_image":739,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":731,"component":118,"meta_info":732,"meta_title":7,"block_image":733,"cover_image":734,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":743,"created_at":744,"published_at":745,"updated_at":746,"id":747,"uuid":748,"content":749,"slug":759,"full_slug":760,"sort_by_date":48,"position":392,"tag_list":761,"is_startpage":9,"parent_id":762,"meta_data":48,"group_id":763,"first_published_at":764,"release_id":48,"lang":60,"path":48,"alternates":765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":750,"_uid":751,"name":743,"photo":752,"component":755,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":756,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":757,"social_link_instagram":758,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":753,"alt":743,"name":743,"focus":48,"title":743,"filename":754,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":767,"content":768},"doc",[769,785,797,801,807,812,817,847,851,877,884,897,901,939,943,963,972,976,996,1000,1020,1028,1032,1064,1069,1074,1078,1090,1094,1098,1124,1128,1154,1158,1204,1208,1240,1245,1249,1299,1303,1341,1345,1350],{"type":770,"content":771},"paragraph",[772,775,783],{"text":773,"type":774},"February is here, and love and sweat are in the air! Let’s celebrate Valentine’s Day this year by showing our ","text",{"text":776,"type":774,"marks":777},"core",[778],{"type":779,"attrs":780},"link",{"href":781,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://youtu.be/OzZsa-6MeiE","_blank",{"text":784,"type":774}," some love with a routine you can do at-home or the gym.",{"type":770,"content":786},[787,789,795],{"text":788,"type":774},"This core-strengthening workout is a quick way to break a sweat, boost your mood, and improve core strength in time for the romantic holiday. The exercises you’ll complete in this workout will target your ",{"text":790,"type":774,"marks":791},"abs",[792],{"type":779,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/6-pack-abs-in-10-minutes-core-workout",{"text":796,"type":774},", obliques, pelvis, and the multifidus muscle that runs along the back of your spine.",{"type":770,"content":798},[799],{"text":800,"type":774},"Core strength is essential for boxers and kickboxers. Add this mini workout to your boxing and kickboxing training with a good sweat session before date night, working off that box of chocolates and candy hearts, or any day of the year!",{"type":802,"attrs":803,"content":805},"heading",{"level":804},2,[806],{"text":669,"type":774},{"type":802,"attrs":808,"content":809},{"level":804},[810],{"text":811,"type":774},"Be Mine Warm-Up (1 minute)",{"type":802,"attrs":813,"content":815},{"level":814},3,[816],{"text":674,"type":774},{"type":818,"content":819},"bullet_list",[820,835,841],{"type":821,"content":822},"list_item",[823],{"type":770,"content":824},[825,827,833],{"text":826,"type":774},"Hold a ",{"text":828,"type":774,"marks":829},"jump rope",[830],{"type":779,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":834,"type":774}," in your hands at hip-level then raise your arms above your head to propel the rope forward",{"type":821,"content":836},[837],{"type":770,"content":838},[839],{"text":840,"type":774},"Jump over the rope as it hits the ground, allowing it to swoop beneath your feet",{"type":821,"content":842},[843],{"type":770,"content":844},[845],{"text":846,"type":774},"Continue this motion for 1 minute",{"type":802,"attrs":848,"content":849},{"level":814},[850],{"text":678,"type":774},{"type":818,"content":852},[853,859,865,871],{"type":821,"content":854},[855],{"type":770,"content":856},[857],{"text":858,"type":774},"Stand with your feet hip-width apart",{"type":821,"content":860},[861],{"type":770,"content":862},[863],{"text":864,"type":774},"Bring your left knee up to your chest",{"type":821,"content":866},[867],{"type":770,"content":868},[869],{"text":870,"type":774},"Switch to bring your right knee to your chest",{"type":821,"content":872},[873],{"type":770,"content":874},[875],{"text":876,"type":774},"Repeat, alternating knees, at a sprinting pace for 1 minute",{"type":802,"attrs":878,"content":879},{"level":804},[880,882],{"text":881,"type":774},"XOXO Workout: 3 Rounds (9 minutes)",{"type":883},"hard_break",{"type":885,"attrs":886},"blok",{"id":887,"body":888},"5ab474ec-0c4c-4934-8a69-69608da7cdc0",[889],{"_uid":890,"image":891,"component":895,"copyright_details":896},"i-22d13840-a669-4a02-b451-a1dfc8f59b5a",{"id":892,"alt":893,"name":7,"focus":48,"title":893,"filename":894,"copyright":7,"fieldtype":50},3700380,"Boxer Sit-Ups","https://a.storyblok.com/f/115220/1100x1100/cc616c6760/boxer_sit-ups.png","content_image",[],{"type":802,"attrs":898,"content":899},{"level":814},[900],{"text":682,"type":774},{"type":818,"content":902},[903,909,915,921,927,933],{"type":821,"content":904},[905],{"type":770,"content":906},[907],{"text":908,"type":774},"Begin with your lower back pressed to the floor and your head and shoulders slightly lifted",{"type":821,"content":910},[911],{"type":770,"content":912},[913],{"text":914,"type":774},"With your hands on the sides of your heads (not behind), lift and extend one leg",{"type":821,"content":916},[917],{"type":770,"content":918},[919],{"text":920,"type":774},"Lift the opposite leg and bend it towards your chest",{"type":821,"content":922},[923],{"type":770,"content":924},[925],{"text":926,"type":774},"Twisting through your core, touch your opposite elbow to your raised knee in a crunch motion",{"type":821,"content":928},[929],{"type":770,"content":930},[931],{"text":932,"type":774},"Lower your arm and leg at the same time, then repeat the motion on the opposite side",{"type":821,"content":934},[935],{"type":770,"content":936},[937],{"text":938,"type":774},"Repeat slowly and fluidly, mimicking a pedaling motion for 30 seconds",{"type":802,"attrs":940,"content":941},{"level":814},[942],{"text":686,"type":774},{"type":818,"content":944},[945,951,957],{"type":821,"content":946},[947],{"type":770,"content":948},[949],{"text":950,"type":774},"Begin on your back with your knees bent and feet flat on the floor",{"type":821,"content":952},[953],{"type":770,"content":954},[955],{"text":956,"type":774},"Engage your core, sit up, and throw a jab-cross combination over your knees",{"type":821,"content":958},[959],{"type":770,"content":960},[961],{"text":962,"type":774},"Lower back down and repeat for 30 seconds",{"type":770,"content":964},[965,970],{"text":966,"type":774,"marks":967},"Equipment Option",[968],{"type":969},"bold",{"text":971,"type":774},": Place your feet on either side of the base of your punching bag and throw your jab-cross combo on the bag.",{"type":802,"attrs":973,"content":974},{"level":814},[975],{"text":690,"type":774},{"type":818,"content":977},[978,984,990],{"type":821,"content":979},[980],{"type":770,"content":981},[982],{"text":983,"type":774},"Begin lying on your back with your legs extended and your arms extended overhead",{"type":821,"content":985},[986],{"type":770,"content":987},[988],{"text":989,"type":774},"Engaging your core, sit up, lifting your arms and legs toward each other at the same time",{"type":821,"content":991},[992],{"type":770,"content":993},[994],{"text":995,"type":774},"Slowly lower back down until your arms and legs are hovering an inch off the ground, and repeat for 30 seconds",{"type":802,"attrs":997,"content":998},{"level":814},[999],{"text":694,"type":774},{"type":818,"content":1001},[1002,1008,1014],{"type":821,"content":1003},[1004],{"type":770,"content":1005},[1006],{"text":1007,"type":774},"Begin on your back with your legs straight out and together",{"type":821,"content":1009},[1010],{"type":770,"content":1011},[1012],{"text":1013,"type":774},"Keeping your legs together and your lower back pressed to the floor, slowly raise your legs up until your bum comes off the floor",{"type":821,"content":1015},[1016],{"type":770,"content":1017},[1018],{"text":1019,"type":774},"Slowly lower your legs down to hover over the ground, then repeat for 30 seconds",{"type":770,"content":1021},[1022,1026],{"text":1023,"type":774,"marks":1024},"Tip",[1025],{"type":969},{"text":1027,"type":774},": Place your hands underneath your tailbone for lower back support.",{"type":802,"attrs":1029,"content":1030},{"level":814},[1031],{"text":698,"type":774},{"type":818,"content":1033},[1034,1040,1046,1052,1058],{"type":821,"content":1035},[1036],{"type":770,"content":1037},[1038],{"text":1039,"type":774},"Stand with your feet shoulder-width apart",{"type":821,"content":1041},[1042],{"type":770,"content":1043},[1044],{"text":1045,"type":774},"Bend at the hips and touch your hands to the floor",{"type":821,"content":1047},[1048],{"type":770,"content":1049},[1050],{"text":1051,"type":774},"Walk your hands out into a high plank position",{"type":821,"content":1053},[1054],{"type":770,"content":1055},[1056],{"text":1057,"type":774},"Bend your elbows and lower your chest to the floor in a push-up",{"type":821,"content":1059},[1060],{"type":770,"content":1061},[1062],{"text":1063,"type":774},"Walk your hands back to your feet and repeat for 30 seconds",{"type":802,"attrs":1065,"content":1066},{"level":814},[1067],{"text":1068,"type":774},"Rest (30 seconds)",{"type":802,"attrs":1070,"content":1071},{"level":814},[1072],{"text":1073,"type":774},"Repeat 3x",{"type":802,"attrs":1075,"content":1076},{"level":804},[1077],{"text":702,"type":774},{"type":770,"content":1079},[1080,1082,1088],{"text":1081,"type":774},"Ready to crush this core workout and celebrate Valentine’s Day feeling good in your skin? Let’s top off this core-strengthening routine with a 3-minute AMRAP finisher! ",{"text":1083,"type":774,"marks":1084},"AMRAP",[1085],{"type":779,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"text":1089,"type":774}," stands for As Many Rounds As Possible, so the idea is to repeat the exercises below without rest for three minutes straight. Challenging? Yes! Worth it? Absolutely!",{"type":770,"content":1091},[1092],{"text":1093,"type":774},"Set your timer for 3 minutes and finish strong!",{"type":802,"attrs":1095,"content":1096},{"level":814},[1097],{"text":706,"type":774},{"type":818,"content":1099},[1100,1106,1112,1118],{"type":821,"content":1101},[1102],{"type":770,"content":1103},[1104],{"text":1105,"type":774},"Begin on your side with one arm outstretched",{"type":821,"content":1107},[1108],{"type":770,"content":1109},[1110],{"text":1111,"type":774},"Crunch your core and bring your knees in at the same time",{"type":821,"content":1113},[1114],{"type":770,"content":1115},[1116],{"text":1117,"type":774},"Keep your feet off the floor, knees together, and use your extended forearm to support your balance",{"type":821,"content":1119},[1120],{"type":770,"content":1121},[1122],{"text":1123,"type":774},"Complete 12 reps then repeat on the other side",{"type":802,"attrs":1125,"content":1126},{"level":814},[1127],{"text":710,"type":774},{"type":818,"content":1129},[1130,1136,1142,1148],{"type":821,"content":1131},[1132],{"type":770,"content":1133},[1134],{"text":1135,"type":774},"Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged",{"type":821,"content":1137},[1138],{"type":770,"content":1139},[1140],{"text":1141,"type":774},"Pull your right knee into your chest",{"type":821,"content":1143},[1144],{"type":770,"content":1145},[1146],{"text":1147,"type":774},"Switch legs and bring your left knee into your chest",{"type":821,"content":1149},[1150],{"type":770,"content":1151},[1152],{"text":1153,"type":774},"Keeping your hips down, repeat at a sprinting pace for 12 reps",{"type":802,"attrs":1155,"content":1156},{"level":814},[1157],{"text":714,"type":774},{"type":818,"content":1159},[1160,1166,1172,1178,1192,1198],{"type":821,"content":1161},[1162],{"type":770,"content":1163},[1164],{"text":1165,"type":774},"Begin lying on one side, propped on your elbow and forearm",{"type":821,"content":1167},[1168],{"type":770,"content":1169},[1170],{"text":1171,"type":774},"Stack your shoulders over your elbow, and your legs atop one another",{"type":821,"content":1173},[1174],{"type":770,"content":1175},[1176],{"text":1177,"type":774},"Raise your hips to create a straight line with your body from head to heels",{"type":821,"content":1179},[1180],{"type":770,"content":1181},[1182,1184,1190],{"text":1183,"type":774},"Brace your core, engage your ",{"text":1185,"type":774,"marks":1186},"glutes",[1187],{"type":779,"attrs":1188},{"href":1189,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/3-glute-strengthening-exercises-for-boxing/",{"text":1191,"type":774},", and slowly lower your hip to tap gently on the floor",{"type":821,"content":1193},[1194],{"type":770,"content":1195},[1196],{"text":1197,"type":774},"Repeat lifts for 12 reps",{"type":821,"content":1199},[1200],{"type":770,"content":1201},[1202],{"text":1203,"type":774},"Switch sides and repeat for 12 more reps",{"type":802,"attrs":1205,"content":1206},{"level":814},[1207],{"text":718,"type":774},{"type":818,"content":1209},[1210,1216,1222,1228,1234],{"type":821,"content":1211},[1212],{"type":770,"content":1213},[1214],{"text":1215,"type":774},"Stand with your feet shoulder-width apart and your weight in your heels",{"type":821,"content":1217},[1218],{"type":770,"content":1219},[1220],{"text":1221,"type":774},"Bend your knees and push your hips back into a squat",{"type":821,"content":1223},[1224],{"type":770,"content":1225},[1226],{"text":1227,"type":774},"Drop your hands to the floor in front of your feet and jump your feet back into a high plank position",{"type":821,"content":1229},[1230],{"type":770,"content":1231},[1232],{"text":1233,"type":774},"Lower down into a push-up",{"type":821,"content":1235},[1236],{"type":770,"content":1237},[1238],{"text":1239,"type":774},"Explode back up into a jump squat with your hands over your head and repeat for 12 reps",{"type":802,"attrs":1241,"content":1242},{"level":804},[1243],{"text":1244,"type":774},"Cutie Cool Down (1 minute)",{"type":802,"attrs":1246,"content":1247},{"level":814},[1248],{"text":722,"type":774},{"type":818,"content":1250},[1251,1257,1263,1269,1275,1281,1287,1293],{"type":821,"content":1252},[1253],{"type":770,"content":1254},[1255],{"text":1256,"type":774},"Start on your stomach with your palms to either side of you, in-step on the ground, and legs extended behind your hip",{"type":821,"content":1258},[1259],{"type":770,"content":1260},[1261],{"text":1262,"type":774},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":821,"content":1264},[1265],{"type":770,"content":1266},[1267],{"text":1268,"type":774},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":821,"content":1270},[1271],{"type":770,"content":1272},[1273],{"text":1274,"type":774},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":821,"content":1276},[1277],{"type":770,"content":1278},[1279],{"text":1280,"type":774},"Spread through your collarbones",{"type":821,"content":1282},[1283],{"type":770,"content":1284},[1285],{"text":1286,"type":774},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":821,"content":1288},[1289],{"type":770,"content":1290},[1291],{"text":1292,"type":774},"Hold for 30 seconds",{"type":821,"content":1294},[1295],{"type":770,"content":1296},[1297],{"text":1298,"type":774},"Slowly release down to the mat",{"type":802,"attrs":1300,"content":1301},{"level":814},[1302],{"text":726,"type":774},{"type":818,"content":1304},[1305,1311,1317,1323,1329,1335],{"type":821,"content":1306},[1307],{"type":770,"content":1308},[1309],{"text":1310,"type":774},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":821,"content":1312},[1313],{"type":770,"content":1314},[1315],{"text":1316,"type":774},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":821,"content":1318},[1319],{"type":770,"content":1320},[1321],{"text":1322,"type":774},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":821,"content":1324},[1325],{"type":770,"content":1326},[1327],{"text":1328,"type":774},"Drop your hips back toward your heels",{"type":821,"content":1330},[1331],{"type":770,"content":1332},[1333],{"text":1334,"type":774},"Close your eyes and continue to inhale and exhale deeply",{"type":821,"content":1336},[1337],{"type":770,"content":1338},[1339],{"text":1340,"type":774},"Hold this pose for 30 seconds",{"type":770,"content":1342},[1343],{"text":1344,"type":774},"Just fourteen minutes of work, and your core will be feeling the burn and the love!",{"type":802,"attrs":1346,"content":1347},{"level":804},[1348],{"text":1349,"type":774},"Show Yourself Some Love",{"type":770,"content":1351},[1352,1354,1360,1362,1368,1370,1376,1378,1384,1386,1392],{"text":1353,"type":774},"Strong and confident ",{"text":1355,"type":774,"marks":1356},"summer bodies",[1357],{"type":779,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/keep-your-summer-body-this-fall-at-home-boxing-workout/",{"text":1361,"type":774}," are built in the ",{"text":1363,"type":774,"marks":1364},"winter",[1365],{"type":779,"attrs":1366},{"href":1367,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-crush-your-fitness-goals-this-winter/",{"text":1369,"type":774},", so put in the work now, push yourself to be stronger and faster than yesterday, and then celebrate all of your tremendous progress. For more quick mini workouts, visit the ",{"text":1371,"type":774,"marks":1372},"FightCamp Blog",[1373],{"type":779,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1377,"type":774}," and ",{"text":1379,"type":774,"marks":1380},"YouTube Channel",[1381],{"type":779,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://bit.ly/3oYefXf",{"text":1385,"type":774},". Our trainers consistently share ",{"text":1387,"type":774,"marks":1388},"new training routines",[1389],{"type":779,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"target":782,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1393,"type":774}," for boxers of all ages and fitness levels.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1395,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1400,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1401,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1396,"component":118,"meta_info":1397,"meta_title":7,"block_image":1398,"cover_image":1399,"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},[],[],"2022-02-08 00:00","article",{"_uid":1405,"title":657,"plugin":43,"description":1406},"4f92b6c8-8978-4e8e-8723-24674a726688","Show your body some LOVE this Valentine’s Day with a 14-minute core strengthening workout you can do anywhere. Cupid’s ready, are you?",{"id":1408,"alt":657,"name":7,"focus":48,"title":657,"filename":1409,"copyright":7,"fieldtype":50},3700341,"https://a.storyblok.com/f/115220/2400x990/5dc558a1db/cupids-core-workout-for-boxers-valentines-day-exercises.png","cupids-core-workout-for-boxers-valentines-day-exercises","blogs/cupids-core-workout-for-boxers-valentines-day-exercises",-3560,[1414],"featured",60887917,"c182b32a-f46b-439d-b287-02bbf450feea","2022-02-08T02:08:00.000Z","training/{{story.slug}}",[],["Reactive",1421],[1422,1664,1845,2020,2214,2561],{"name":1423,"created_at":1424,"published_at":1425,"updated_at":1426,"id":1427,"uuid":1428,"content":1429,"slug":1657,"full_slug":1658,"sort_by_date":48,"position":1659,"tag_list":1660,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":1661,"first_published_at":1662,"release_id":48,"lang":60,"path":1418,"alternates":1663,"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":1430,"faqs":1431,"title":1423,"topic":1440,"author":748,"content":1455,"category":1638,"schedule":1646,"component":1403,"meta_info":1647,"cover_image":1651,"description":1655,"contributors":1656},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1432,1436],{"_uid":1433,"answer":1434,"question":1435,"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":1437,"answer":1438,"question":1439,"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":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":767,"content":1456},[1457,1462,1466,1471,1475,1480,1484,1510,1515,1519,1524,1528,1533,1537,1542,1555,1560,1573,1578,1582,1587,1591,1596,1600,1605,1609,1614,1618,1623],{"type":802,"attrs":1458,"content":1459},{"level":804},[1460],{"text":1461,"type":774},"Staying Safe While Exercising in the Cold",{"type":770,"content":1463},[1464],{"text":1465,"type":774},"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":802,"attrs":1467,"content":1468},{"level":814},[1469],{"text":1470,"type":774},"Watch the Windchill",{"type":770,"content":1472},[1473],{"text":1474,"type":774},"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":802,"attrs":1476,"content":1477},{"level":814},[1478],{"text":1479,"type":774},"Protect Your Extremities",{"type":770,"content":1481},[1482],{"text":1483,"type":774},"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":818,"content":1485},[1486,1492,1498,1504],{"type":821,"content":1487},[1488],{"type":770,"content":1489},[1490],{"text":1491,"type":774},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":821,"content":1493},[1494],{"type":770,"content":1495},[1496],{"text":1497,"type":774},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":821,"content":1499},[1500],{"type":770,"content":1501},[1502],{"text":1503,"type":774},"Wear a hat or headband that covers your ears",{"type":821,"content":1505},[1506],{"type":770,"content":1507},[1508],{"text":1509,"type":774},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":802,"attrs":1511,"content":1512},{"level":814},[1513],{"text":1514,"type":774},"Wear Layers",{"type":770,"content":1516},[1517],{"text":1518,"type":774},"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":802,"attrs":1520,"content":1521},{"level":814},[1522],{"text":1523,"type":774},"Don’t Forget Sunscreen",{"type":770,"content":1525},[1526],{"text":1527,"type":774},"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":802,"attrs":1529,"content":1530},{"level":804},[1531],{"text":1532,"type":774},"Getting Motivated to Workout in the Cold ",{"type":770,"content":1534},[1535],{"text":1536,"type":774},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":802,"attrs":1538,"content":1539},{"level":814},[1540],{"text":1541,"type":774},"Invest in New Activewear",{"type":770,"content":1543},[1544,1546,1553],{"text":1545,"type":774},"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":1547,"type":774,"marks":1548},"new workout gear",[1549],{"type":779,"attrs":1550},{"href":1551,"uuid":48,"anchor":48,"custom":1552,"target":782,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1554,"type":774}," 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":802,"attrs":1556,"content":1557},{"level":814},[1558],{"text":1559,"type":774},"Find a Workout Buddy",{"type":770,"content":1561},[1562,1564,1571],{"text":1563,"type":774},"Accountability! Accountability! Accountability! Finding a ",{"text":1565,"type":774,"marks":1566},"workout buddy",[1567],{"type":779,"attrs":1568},{"href":1569,"uuid":48,"anchor":48,"custom":1570,"target":782,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1572,"type":774}," 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":802,"attrs":1574,"content":1575},{"level":814},[1576],{"text":1577,"type":774},"Benefits of Working Out in the Cold",{"type":770,"content":1579},[1580],{"text":1581,"type":774},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":802,"attrs":1583,"content":1584},{"level":814},[1585],{"text":1586,"type":774},"Combat Seasonal Affective Disorder",{"type":770,"content":1588},[1589],{"text":1590,"type":774},"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":802,"attrs":1592,"content":1593},{"level":814},[1594],{"text":1595,"type":774},"Boost Your Immune System",{"type":770,"content":1597},[1598],{"text":1599,"type":774},"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":802,"attrs":1601,"content":1602},{"level":814},[1603],{"text":1604,"type":774},"Diverse Training Options",{"type":770,"content":1606},[1607],{"text":1608,"type":774},"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":802,"attrs":1610,"content":1611},{"level":814},[1612],{"text":1613,"type":774},"Burn More Calories",{"type":770,"content":1615},[1616],{"text":1617,"type":774},"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":802,"attrs":1619,"content":1620},{"level":804},[1621],{"text":1622,"type":774},"Train Like a Fighter in the Cold",{"type":770,"content":1624},[1625,1627,1636],{"text":1626,"type":774},"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":1628,"type":774,"marks":1629},"FightCamp",[1630,1634],{"type":779,"attrs":1631},{"href":1632,"uuid":48,"anchor":48,"custom":1633,"target":782,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1635},"underline",{"text":1637,"type":774}," 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":1639,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1644,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1645,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1640,"component":118,"meta_info":1641,"meta_title":7,"block_image":1642,"cover_image":1643,"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":1648,"title":1649,"plugin":43,"description":1650},"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":1652,"alt":1653,"name":7,"focus":7,"title":1653,"filename":1654,"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,[1414],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1665,"created_at":1666,"published_at":1667,"updated_at":1668,"id":1669,"uuid":1670,"content":1671,"slug":1839,"full_slug":1840,"sort_by_date":48,"position":1841,"tag_list":1842,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":1843,"first_published_at":1667,"release_id":48,"lang":60,"path":1418,"alternates":1844,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1672,"faqs":1673,"title":1665,"topic":1690,"author":1705,"content":1706,"category":1820,"schedule":1828,"component":1403,"meta_info":1829,"cover_image":1833,"description":1837,"contributors":1838},"52144e3e-d0cf-4037-a459-fad9641f4053",[1674,1678,1682,1686],{"_uid":1675,"answer":1676,"question":1677,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1679,"answer":1680,"question":1681,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1683,"answer":1684,"question":1685,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1687,"answer":1688,"question":1689,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1691,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1692,"component":39,"meta_info":1700,"block_image":1701,"cover_image":1702,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1693,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1694,"component":118,"meta_info":1695,"meta_title":7,"block_image":1696,"cover_image":1697,"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":767,"content":1707},[1708,1712,1717,1722,1735,1739,1744,1748,1753,1764,1769,1782,1787,1800,1805,1816],{"type":770,"content":1709},[1710],{"text":1711,"type":774},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":802,"attrs":1713,"content":1714},{"level":804},[1715],{"text":1716,"type":774},"4 Ways To Tire Out Your Opponent",{"type":802,"attrs":1718,"content":1719},{"level":814},[1720],{"text":1721,"type":774},"A Consistent Body Attack",{"type":770,"content":1723},[1724,1726,1733],{"text":1725,"type":774},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1727,"type":774,"marks":1728},"opponent’s body",[1729],{"type":779,"attrs":1730},{"href":1731,"uuid":48,"anchor":48,"custom":1732,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1734,"type":774},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":770,"content":1736},[1737],{"text":1738,"type":774},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":802,"attrs":1740,"content":1741},{"level":814},[1742],{"text":1743,"type":774},"Constant Pressure",{"type":770,"content":1745},[1746],{"text":1747,"type":774},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":802,"attrs":1749,"content":1750},{"level":814},[1751],{"text":1752,"type":774},"Cut Off the Ring ",{"type":770,"content":1754},[1755,1762],{"text":1756,"type":774,"marks":1757},"Cutting off the space",[1758],{"type":779,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1763,"type":774}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":802,"attrs":1765,"content":1766},{"level":814},[1767],{"text":1768,"type":774},"Attack the Arms",{"type":770,"content":1770},[1771,1773,1780],{"text":1772,"type":774},"This is a favorite trick of ",{"text":1774,"type":774,"marks":1775},"Canelo Alvarez",[1776],{"type":779,"attrs":1777},{"href":1778,"uuid":48,"anchor":48,"custom":1779,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1781,"type":774}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":802,"attrs":1783,"content":1784},{"level":804},[1785],{"text":1786,"type":774},"Sapping Their Strength",{"type":770,"content":1788},[1789,1791,1798],{"text":1790,"type":774},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1792,"type":774,"marks":1793},"Mike Tyson",[1794],{"type":779,"attrs":1795},{"href":1796,"uuid":48,"anchor":48,"custom":1797,"target":782,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1799,"type":774}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":802,"attrs":1801,"content":1802},{"level":804},[1803],{"text":1804,"type":774},"Train Like a Fighter",{"type":770,"content":1806},[1807,1809,1814],{"text":1808,"type":774},"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":1628,"type":774,"marks":1810},[1811],{"type":779,"attrs":1812},{"href":1632,"uuid":48,"anchor":48,"custom":1813,"target":782,"linktype":13},{},{"text":1815,"type":774}," 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":770,"content":1817},[1818],{"text":1819,"type":774},"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":1821,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1826,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1827,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1822,"component":118,"meta_info":1823,"meta_title":7,"block_image":1824,"cover_image":1825,"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},[],[],"2022-12-13 00:00",{"_uid":1830,"title":1831,"plugin":43,"description":1832},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1834,"alt":1835,"name":7,"focus":48,"title":1835,"filename":1836,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1414],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1846,"created_at":1847,"published_at":1848,"updated_at":1849,"id":1850,"uuid":1851,"content":1852,"slug":2013,"full_slug":2014,"sort_by_date":48,"position":2015,"tag_list":2016,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2017,"first_published_at":2018,"release_id":48,"lang":60,"path":1418,"alternates":2019,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1853,"faqs":1854,"title":1846,"topic":1871,"author":1705,"content":1886,"category":1995,"schedule":2003,"component":1403,"meta_info":2004,"cover_image":2008,"description":2011,"contributors":2012},"af46e437-bfbd-4a28-91a2-df5259454628",[1855,1859,1863,1867],{"_uid":1856,"answer":1857,"question":1858,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1860,"answer":1861,"question":1862,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1864,"answer":1865,"question":1866,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1868,"answer":1869,"question":1870,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1872,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1884,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1885,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1873,"component":39,"meta_info":1881,"block_image":1882,"cover_image":1883,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1874,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1879,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1880,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1875,"component":118,"meta_info":1876,"meta_title":7,"block_image":1877,"cover_image":1878,"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":767,"content":1887},[1888,1901,1906,1910,1915,1919,1933,1938,1951,1956,1960,1973,1977,1981,1991],{"type":770,"content":1889},[1890,1892,1899],{"text":1891,"type":774},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1893,"type":774,"marks":1894},"Strength training",[1895],{"type":779,"attrs":1896},{"href":1897,"uuid":48,"anchor":48,"custom":1898,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1900,"type":774}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":802,"attrs":1902,"content":1903},{"level":804},[1904],{"text":1905,"type":774},"Why do Boxers Train Their Neck?",{"type":770,"content":1907},[1908],{"text":1909,"type":774},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":802,"attrs":1911,"content":1912},{"level":804},[1913],{"text":1914,"type":774},"How do Boxers Strength Train Their Neck?",{"type":770,"content":1916},[1917],{"text":1918,"type":774},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":818,"content":1920},[1921,1927],{"type":821,"content":1922},[1923],{"type":770,"content":1924},[1925],{"text":1926,"type":774},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":821,"content":1928},[1929],{"type":770,"content":1930},[1931],{"text":1932,"type":774},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":802,"attrs":1934,"content":1935},{"level":804},[1936],{"text":1937,"type":774},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":770,"content":1939},[1940,1942,1949],{"text":1941,"type":774},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1943,"type":774,"marks":1944},"injury",[1945],{"type":779,"attrs":1946},{"href":1947,"uuid":48,"anchor":48,"custom":1948,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1950,"type":774}," occurring.",{"type":802,"attrs":1952,"content":1953},{"level":804},[1954],{"text":1955,"type":774},"How Often Should Boxers Train Their Neck?",{"type":770,"content":1957},[1958],{"text":1959,"type":774},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":885,"attrs":1961},{"id":1962,"body":1963},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1964],{"_uid":1965,"text":1966,"image":1967,"author":1971,"component":1972},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1968,"alt":1969,"name":7,"focus":7,"title":1969,"filename":1970,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":770,"content":1974},[1975],{"text":1976,"type":774},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":802,"attrs":1978,"content":1979},{"level":804},[1980],{"text":1804,"type":774},{"type":770,"content":1982},[1983,1984,1989],{"text":1808,"type":774},{"text":1628,"type":774,"marks":1985},[1986],{"type":779,"attrs":1987},{"href":1632,"uuid":48,"anchor":48,"custom":1988,"target":782,"linktype":13},{},{"text":1990,"type":774}," 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":770,"content":1992},[1993],{"text":1994,"type":774},"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":1996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1997,"component":118,"meta_info":1998,"meta_title":7,"block_image":1999,"cover_image":2000,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2005,"title":2006,"plugin":43,"description":2007},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2009,"alt":1969,"name":7,"focus":7,"title":1969,"filename":2010,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1414],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2021,"created_at":2022,"published_at":2023,"updated_at":2024,"id":2025,"uuid":2026,"content":2027,"slug":2208,"full_slug":2209,"sort_by_date":48,"position":2210,"tag_list":2211,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2212,"first_published_at":2023,"release_id":48,"lang":60,"path":1418,"alternates":2213,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2028,"faqs":2029,"title":2021,"topic":2034,"author":1705,"content":2049,"category":2189,"schedule":2197,"component":1403,"meta_info":2198,"cover_image":2202,"description":2206,"contributors":2207},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2030],{"_uid":2031,"answer":2032,"question":2033,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2035,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2047,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2036,"component":39,"meta_info":2044,"block_image":2045,"cover_image":2046,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2037,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2042,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2038,"component":118,"meta_info":2039,"meta_title":7,"block_image":2040,"cover_image":2041,"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":767,"content":2050},[2051,2055,2060,2065,2089,2094,2116,2121,2135,2140,2154,2159,2163,2168,2172,2176,2186],{"type":770,"content":2052},[2053],{"text":2054,"type":774},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":802,"attrs":2056,"content":2057},{"level":804},[2058],{"text":2059,"type":774},"5 Ways to Shake Up Your Cardio",{"type":802,"attrs":2061,"content":2062},{"level":814},[2063],{"text":2064,"type":774},"Swimming",{"type":770,"content":2066},[2067,2069,2077,2079,2087],{"text":2068,"type":774},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2070,"type":774,"marks":2071},"Flo Master’s",[2072,2076],{"type":779,"attrs":2073},{"href":2074,"uuid":48,"anchor":48,"custom":2075,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1635},{"text":2078,"type":774}," favorite forms of ",{"text":2080,"type":774,"marks":2081},"active recovery",[2082,2086],{"type":779,"attrs":2083},{"href":2084,"uuid":48,"anchor":48,"custom":2085,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1635},{"text":2088,"type":774}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":802,"attrs":2090,"content":2091},{"level":814},[2092],{"text":2093,"type":774},"Tabata Bag Drills",{"type":770,"content":2095},[2096,2098,2105,2107,2114],{"text":2097,"type":774},"One great way to get your anaerobic endurance up is with ",{"text":2099,"type":774,"marks":2100},"Tabata",[2101,2104],{"type":779,"attrs":2102},{"href":1087,"uuid":48,"anchor":48,"custom":2103,"target":782,"linktype":13},{},{"type":1635},{"text":2106,"type":774}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2108,"type":774,"marks":2109},"FightCamp App",[2110,2113],{"type":779,"attrs":2111},{"href":1391,"uuid":48,"anchor":48,"custom":2112,"target":782,"linktype":13},{},{"type":1635},{"text":2115,"type":774}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":802,"attrs":2117,"content":2118},{"level":814},[2119],{"text":2120,"type":774},"Footwork Heavy Sports",{"type":770,"content":2122},[2123,2125,2133],{"text":2124,"type":774},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2126,"type":774,"marks":2127},"dancing",[2128,2132],{"type":779,"attrs":2129},{"href":2130,"uuid":48,"anchor":48,"custom":2131,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1635},{"text":2134,"type":774}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":802,"attrs":2136,"content":2137},{"level":814},[2138],{"text":2139,"type":774},"Hiking",{"type":770,"content":2141},[2142,2144,2152],{"text":2143,"type":774},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2145,"type":774,"marks":2146},"healthy snacks",[2147,2151],{"type":779,"attrs":2148},{"href":2149,"uuid":48,"anchor":48,"custom":2150,"target":782,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1635},{"text":2153,"type":774},"! ",{"type":802,"attrs":2155,"content":2156},{"level":814},[2157],{"text":2158,"type":774},"Shadowboxing Punchouts",{"type":770,"content":2160},[2161],{"text":2162,"type":774},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":802,"attrs":2164,"content":2165},{"level":804},[2166],{"text":2167,"type":774},"Shaking Up Your Cardio",{"type":770,"content":2169},[2170],{"text":2171,"type":774},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":802,"attrs":2173,"content":2174},{"level":804},[2175],{"text":1804,"type":774},{"type":770,"content":2177},[2178,2179,2185],{"text":1808,"type":774},{"text":1628,"type":774,"marks":2180},[2181,2184],{"type":779,"attrs":2182},{"href":1632,"uuid":48,"anchor":48,"custom":2183,"target":782,"linktype":13},{},{"type":1635},{"text":1990,"type":774},{"type":770,"content":2187},[2188],{"text":1819,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2190,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2195,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2196,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2191,"component":118,"meta_info":2192,"meta_title":7,"block_image":2193,"cover_image":2194,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2199,"title":2200,"plugin":43,"description":2201},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2203,"alt":2204,"name":7,"focus":7,"title":2204,"filename":2205,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1414],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2215,"created_at":2216,"published_at":2217,"updated_at":2218,"id":2219,"uuid":2220,"content":2221,"slug":2554,"full_slug":2555,"sort_by_date":48,"position":2556,"tag_list":2557,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2558,"first_published_at":2559,"release_id":48,"lang":60,"path":1418,"alternates":2560,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2222,"faqs":2223,"title":2215,"topic":2236,"author":2251,"content":2252,"category":2535,"schedule":2543,"component":1403,"meta_info":2544,"cover_image":2548,"description":2552,"contributors":2553},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2224,2228,2232],{"_uid":2225,"answer":2226,"question":2227,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2229,"answer":2230,"question":2231,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2233,"answer":2234,"question":2235,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2237,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2249,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2238,"component":39,"meta_info":2246,"block_image":2247,"cover_image":2248,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2239,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2240,"component":118,"meta_info":2241,"meta_title":7,"block_image":2242,"cover_image":2243,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":767,"content":2253},[2254,2268,2272,2284,2289,2294,2324,2329,2356,2361,2383,2388,2410,2415,2437,2442,2469,2474,2490,2494,2518,2522,2532],{"type":770,"content":2255},[2256,2258,2266],{"text":2257,"type":774},"Post-workout ",{"text":2259,"type":774,"marks":2260},"stretches",[2261,2265],{"type":779,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":782,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1635},{"text":2267,"type":774}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":802,"attrs":2269,"content":2270},{"level":804},[2271],{"text":2227,"type":774},{"type":770,"content":2273},[2274,2282],{"text":2275,"type":774,"marks":2276},"Research",[2277,2281],{"type":779,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"custom":2280,"target":782,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1635},{"text":2283,"type":774}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":802,"attrs":2285,"content":2286},{"level":804},[2287],{"text":2288,"type":774},"7 Stretches to Help You Recover Post-Workout",{"type":802,"attrs":2290,"content":2291},{"level":814},[2292],{"text":2293,"type":774},"Shoulder Flossing",{"type":2295,"attrs":2296,"content":2299},"ordered_list",{"order":2297},{"order":2298},1,[2300,2306,2312,2318],{"type":821,"content":2301},[2302],{"type":770,"content":2303},[2304],{"text":2305,"type":774},"Start in a standing position.",{"type":821,"content":2307},[2308],{"type":770,"content":2309},[2310],{"text":2311,"type":774},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":821,"content":2313},[2314],{"type":770,"content":2315},[2316],{"text":2317,"type":774},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":821,"content":2319},[2320],{"type":770,"content":2321},[2322],{"text":2323,"type":774},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":802,"attrs":2325,"content":2326},{"level":814},[2327],{"text":2328,"type":774},"World's Greatest Stretch ",{"type":2295,"attrs":2330,"content":2331},{"order":2298},[2332,2338,2344,2350],{"type":821,"content":2333},[2334],{"type":770,"content":2335},[2336],{"text":2337,"type":774},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":821,"content":2339},[2340],{"type":770,"content":2341},[2342],{"text":2343,"type":774},"Next to the left hand, raise the left hand to the sky. ",{"type":821,"content":2345},[2346],{"type":770,"content":2347},[2348],{"text":2349,"type":774},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":821,"content":2351},[2352],{"type":770,"content":2353},[2354],{"text":2355,"type":774},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":802,"attrs":2357,"content":2358},{"level":814},[2359],{"text":2360,"type":774},"Kneeling Quad/Hip Flexor Stretch",{"type":2295,"attrs":2362,"content":2364},{"order":2363},{"order":2298},[2365,2371,2377],{"type":821,"content":2366},[2367],{"type":770,"content":2368},[2369],{"text":2370,"type":774},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":821,"content":2372},[2373],{"type":770,"content":2374},[2375],{"text":2376,"type":774},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":821,"content":2378},[2379],{"type":770,"content":2380},[2381],{"text":2382,"type":774},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":802,"attrs":2384,"content":2385},{"level":814},[2386],{"text":2387,"type":774},"Cat/Cow",{"type":2295,"attrs":2389,"content":2391},{"order":2390},{"order":2298},[2392,2398,2404],{"type":821,"content":2393},[2394],{"type":770,"content":2395},[2396],{"text":2397,"type":774},"Start on all fours, neutral spine. ",{"type":821,"content":2399},[2400],{"type":770,"content":2401},[2402],{"text":2403,"type":774},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":821,"content":2405},[2406],{"type":770,"content":2407},[2408],{"text":2409,"type":774},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":802,"attrs":2411,"content":2412},{"level":814},[2413],{"text":2414,"type":774},"Thread the Needle",{"type":2295,"attrs":2416,"content":2418},{"order":2417},{"order":2298},[2419,2425,2431],{"type":821,"content":2420},[2421],{"type":770,"content":2422},[2423],{"text":2424,"type":774},"Start on all fours. ",{"type":821,"content":2426},[2427],{"type":770,"content":2428},[2429],{"text":2430,"type":774},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":821,"content":2432},[2433],{"type":770,"content":2434},[2435],{"text":2436,"type":774},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":802,"attrs":2438,"content":2439},{"level":814},[2440],{"text":2441,"type":774},"Thread the Needle With a Twist ",{"type":2295,"attrs":2443,"content":2445},{"order":2444},{"order":2298},[2446,2451,2457,2463],{"type":821,"content":2447},[2448],{"type":770,"content":2449},[2450],{"text":2424,"type":774},{"type":821,"content":2452},[2453],{"type":770,"content":2454},[2455],{"text":2456,"type":774},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":821,"content":2458},[2459],{"type":770,"content":2460},[2461],{"text":2462,"type":774},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":821,"content":2464},[2465],{"type":770,"content":2466},[2467],{"text":2468,"type":774},"Return to the starting position.",{"type":802,"attrs":2470,"content":2471},{"level":814},[2472],{"text":2473,"type":774},"Scorpion Stretch (Prone) ",{"type":2295,"attrs":2475,"content":2477},{"order":2476},{"order":2298},[2478,2484],{"type":821,"content":2479},[2480],{"type":770,"content":2481},[2482],{"text":2483,"type":774},"Begin lying down, arms out in T. ",{"type":821,"content":2485},[2486],{"type":770,"content":2487},[2488],{"text":2489,"type":774},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":802,"attrs":2491,"content":2492},{"level":804},[2493],{"text":2235,"type":774},{"type":770,"content":2495},[2496,2498,2506,2508,2516],{"text":2497,"type":774},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2499,"type":774,"marks":2500},"range of motion improvements",[2501,2505],{"type":779,"attrs":2502},{"href":2503,"uuid":48,"anchor":48,"custom":2504,"target":782,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1635},{"text":2507,"type":774},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2509,"type":774,"marks":2510},"Studies",[2511,2515],{"type":779,"attrs":2512},{"href":2513,"uuid":48,"anchor":48,"custom":2514,"target":782,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1635},{"text":2517,"type":774}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":802,"attrs":2519,"content":2520},{"level":804},[2521],{"text":1804,"type":774},{"type":770,"content":2523},[2524,2525,2531],{"text":1808,"type":774},{"text":1628,"type":774,"marks":2526},[2527,2530],{"type":779,"attrs":2528},{"href":1632,"uuid":48,"anchor":48,"custom":2529,"target":782,"linktype":13},{},{"type":1635},{"text":1990,"type":774},{"type":770,"content":2533},[2534],{"text":1994,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2536,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2537,"component":118,"meta_info":2538,"meta_title":7,"block_image":2539,"cover_image":2540,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2545,"title":2546,"plugin":43,"description":2547},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2549,"alt":2550,"name":7,"focus":7,"title":2550,"filename":2551,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1414],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2562,"created_at":2563,"published_at":2564,"updated_at":2565,"id":2566,"uuid":2567,"content":2568,"slug":2824,"full_slug":2825,"sort_by_date":48,"position":2826,"tag_list":2827,"is_startpage":9,"parent_id":1415,"meta_data":48,"group_id":2828,"first_published_at":2564,"release_id":48,"lang":60,"path":1418,"alternates":2829,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2569,"faqs":2570,"title":2562,"topic":2591,"author":2606,"content":2607,"category":2805,"schedule":2813,"component":1403,"meta_info":2814,"cover_image":2818,"description":2822,"contributors":2823},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2571,2575,2579,2583,2587],{"_uid":2572,"answer":2573,"question":2574,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2576,"answer":2577,"question":2578,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2580,"answer":2581,"question":2582,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2584,"answer":2585,"question":2586,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2588,"answer":2589,"question":2590,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2592,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2604,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2605,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2593,"component":39,"meta_info":2601,"block_image":2602,"cover_image":2603,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2594,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2599,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2595,"component":118,"meta_info":2596,"meta_title":7,"block_image":2597,"cover_image":2598,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":767,"content":2608},[2609,2623,2627,2631,2635,2639,2643,2646,2651,2656,2670,2675,2679,2684,2688,2693,2707,2711,2715,2729,2743,2747,2751,2765,2770,2774,2788,2792,2802],{"type":770,"content":2610},[2611,2613,2621],{"text":2612,"type":774},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2614,"type":774,"marks":2615},"interval training",[2616,2620],{"type":779,"attrs":2617},{"href":2618,"uuid":48,"anchor":48,"custom":2619,"target":782,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1635},{"text":2622,"type":774}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":770,"content":2624},[2625],{"text":2626,"type":774},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":802,"attrs":2628,"content":2629},{"level":804},[2630],{"text":2574,"type":774},{"type":770,"content":2632},[2633],{"text":2634,"type":774},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":770,"content":2636},[2637],{"text":2638,"type":774},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":802,"attrs":2640,"content":2641},{"level":804},[2642],{"text":2578,"type":774},{"type":770,"content":2644},[2645],{"text":2577,"type":774},{"type":802,"attrs":2647,"content":2648},{"level":804},[2649],{"text":2650,"type":774},"Unique Benefits of HIIT",{"type":802,"attrs":2652,"content":2653},{"level":814},[2654],{"text":2655,"type":774},"Maximum Effectiveness in Less Time",{"type":770,"content":2657},[2658,2660,2668],{"text":2659,"type":774},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2661,"type":774,"marks":2662},"25-30% more calories",[2663,2667],{"type":779,"attrs":2664},{"href":2665,"uuid":48,"anchor":48,"custom":2666,"target":782,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1635},{"text":2669,"type":774}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":802,"attrs":2671,"content":2672},{"level":814},[2673],{"text":2674,"type":774},"Tones Muscle",{"type":770,"content":2676},[2677],{"text":2678,"type":774},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":802,"attrs":2680,"content":2681},{"level":814},[2682],{"text":2683,"type":774},"Adds Variety",{"type":770,"content":2685},[2686],{"text":2687,"type":774},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":802,"attrs":2689,"content":2690},{"level":814},[2691],{"text":2692,"type":774},"Improves Cardiovascular Health",{"type":770,"content":2694},[2695,2697,2705],{"text":2696,"type":774},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2698,"type":774,"marks":2699},"greater improvements in blood pressure",[2700,2704],{"type":779,"attrs":2701},{"href":2702,"uuid":48,"anchor":48,"custom":2703,"target":782,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1635},{"text":2706,"type":774}," and blood sugar than moderate-intensity workouts. ",{"type":802,"attrs":2708,"content":2709},{"level":804},[2710],{"text":2586,"type":774},{"type":770,"content":2712},[2713],{"text":2714,"type":774},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":770,"content":2716},[2717,2719,2727],{"text":2718,"type":774},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2720,"type":774,"marks":2721},"roadwork",[2722,2726],{"type":779,"attrs":2723},{"href":2724,"uuid":48,"anchor":48,"custom":2725,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1635},{"text":2728,"type":774},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":770,"content":2730},[2731,2733,2741],{"text":2732,"type":774},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2734,"type":774,"marks":2735},"HIIT jump rope workout",[2736,2740],{"type":779,"attrs":2737},{"href":2738,"uuid":48,"anchor":48,"custom":2739,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1635},{"text":2742,"type":774}," for a full-body cardio blast in just minutes.",{"type":802,"attrs":2744,"content":2745},{"level":804},[2746],{"text":2590,"type":774},{"type":770,"content":2748},[2749],{"text":2750,"type":774},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":770,"content":2752},[2753,2755,2763],{"text":2754,"type":774},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2756,"type":774,"marks":2757},"10 minutes of HIIT boxing",[2758,2762],{"type":779,"attrs":2759},{"href":2760,"uuid":48,"anchor":48,"custom":2761,"target":782,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1635},{"text":2764,"type":774}," and feel the difference with just one workout.",{"type":802,"attrs":2766,"content":2767},{"level":804},[2768],{"text":2769,"type":774},"Hit With HIIT",{"type":770,"content":2771},[2772],{"text":2773,"type":774},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":770,"content":2775},[2776,2778,2786],{"text":2777,"type":774},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2779,"type":774,"marks":2780},"FightCamp’s extensive library of HIIT workouts",[2781,2785],{"type":779,"attrs":2782},{"href":2783,"uuid":48,"anchor":48,"custom":2784,"target":782,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1635},{"text":2787,"type":774},"!",{"type":802,"attrs":2789,"content":2790},{"level":804},[2791],{"text":1804,"type":774},{"type":770,"content":2793},[2794,2795,2801],{"text":1808,"type":774},{"text":1628,"type":774,"marks":2796},[2797,2800],{"type":779,"attrs":2798},{"href":1632,"uuid":48,"anchor":48,"custom":2799,"target":782,"linktype":13},{},{"type":1635},{"text":1815,"type":774},{"type":770,"content":2803},[2804],{"text":1819,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2806,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2811,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2812,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2807,"component":118,"meta_info":2808,"meta_title":7,"block_image":2809,"cover_image":2810,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2815,"title":2816,"plugin":43,"description":2817},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2819,"alt":2820,"name":7,"focus":7,"title":2820,"filename":2821,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1414],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1403,"created_at":2831,"published_at":2832,"updated_at":2833,"id":2834,"uuid":2835,"content":2836,"slug":1403,"full_slug":2857,"sort_by_date":48,"position":446,"tag_list":2858,"is_startpage":9,"parent_id":2859,"meta_data":48,"group_id":2860,"first_published_at":2861,"release_id":48,"lang":60,"path":7,"alternates":2862,"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":2837,"component":2838,"meta_info":2839,"custom_content_list":2841},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2840,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2842,2847,2852],{"_uid":2843,"label":2844,"value":2845,"dev_id":2846,"component":774},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2848,"label":2849,"value":2850,"dev_id":2851,"component":774},"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":2853,"label":2854,"value":2855,"dev_id":2856,"component":774},"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",[],1785892840027]