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Boxers often have super lean bodies with defined muscles because there’s not a part of the body they don’t use. Boxing is much more than punching. It requires the boxer to be light and quick on their feet. They also have to have a strong core to punch. And they also need strong legs to help fuel power to the punches. And of course the great thing about a boxing workout is that you don’t need any equipment, just determination to succeed, focus and enough space to workout in your home. \nCheck out this video below for an at home full length boxing workout with FightCamp trainer Flo Master: https://www.youtube.com/watch?v=-xo7aIjHTHw\nIn this at-home boxing workout you’ll do the following \n1. Punching\n2. Jumprope\n3. Burpees\n4. Pushups\n5. Squats\n6. Stretching","How Do Boxers Workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a1007efa-f428-4cec-9862-a2c760b8cdb4","As with anything new it is going to bring it’s set of challenges but boxing will also have its rewards. And if you’re ready for a new body and mindset then boxing is the perfect workout for you. You don’t need much time, just a set time (ideally no less than 15 minutes) and give your undivided attention to complete the workout.","Is Boxing Hard For Beginners?",{"_uid":676,"answer":677,"question":678,"component":670},"4ad4dfe2-f7bf-48a4-9ab3-d2bc1e8aba0f","Now  that you’re familiar with the foundational elements of boxing, are you ready to start boxing at home? Are you ready to start doing the work to become a better version of yourself? Good we’d love to have you. Stay awhile and come join the tribe, find your balance and grow by grinding and sweating it out. We have a ton of free boxing fitness videos available on youtube but for the full experience and to track your progress you should look into becoming a member which includes gear, trackers and more. To get a taste of the full experience of what FightCamp has to offer for your at home boxing workouts check out this video for a Killer 4 round at home boxing workout with trainer Shanie Smash: https://youtu.be/GjHHT0BYI2w \nIn this at-home boxing workout you’ll do the following \n1. Punches\n2. Jumping Jacks\n3. Plank Jacks\n4. Squats\n5. Mountain climbers\n6. Shoulder taps\n7. Jumps\n8. Pushups","How Can I Do Boxing Training At Home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":680,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":711,"full_slug":712,"sort_by_date":48,"position":55,"tag_list":713,"is_startpage":9,"parent_id":714,"meta_data":48,"group_id":715,"first_published_at":716,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":708,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":709,"social_link_linkedin":7,"social_link_instagram":710,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":705,"alt":695,"name":7,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":719,"content":720},"doc",[721,727,747,751,757,764,768,772,779,793,800,840,845,849,853,857,863,874,880,933,937,944,948,953,962,966,970,976,987,993,1035,1040,1047,1053,1064,1070,1113,1117,1124,1144,1161,1173,1181,1192,1198,1269,1274,1289,1293,1313,1319],{"type":722,"content":723},"paragraph",[724],{"text":725,"type":726},"Boxing has become a popular way to work out at home because you don't need much time or space to get in shape with boxing. Not to mention, it's a productive way to blow off steam and relieve stress.","text",{"type":722,"content":728},[729,731,737,745],{"text":730,"type":726},"Here's how to get started with boxing classes for beginners at home. We've put together five (5) beginner boxing workouts and boxing training videos that you can stream for free from the FightCamp ",{"text":732,"type":726,"marks":733}," ",[734],{"type":735,"attrs":736},"styled",{"class":7},{"text":738,"type":726,"marks":739},"YouTube Channel",[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://bit.ly/3oYefXf","_blank",{"text":746,"type":726},".",{"type":722,"content":748},[749],{"text":750,"type":726},"If you're new to boxing, you may have asked yourself...",{"type":752,"attrs":753,"content":755},"heading",{"level":754},2,[756],{"text":669,"type":726},{"type":722,"content":758},[759],{"text":760,"type":726,"marks":761},"Boxers do a series of high intensity circuit workouts so it’s never the same sequence, keeping you fully engaged and never knowing what’s next.",[762],{"type":735,"attrs":763},{"class":7},{"type":722,"content":765},[766],{"text":767,"type":726},"Boxers tend to have super lean bodies with defined muscles because there’s not a part of the body they don’t use. Boxing workouts typically consist of core and leg workouts since punching power comes from the base of the body upward.",{"type":722,"content":769},[770],{"text":771,"type":726},"Boxing is much more than punching. It also requires the boxer to be light and quick on their feet so boxing workouts also include drills like jumping rope which helps get the heart rate up.",{"type":722,"content":773},[774],{"text":775,"type":726,"marks":776},"Stream this YouTube video for FREE to get sweating in an at-home full-length boxing workout with FightCamp Trainer Flo Master.",[777],{"type":778},"bold",{"type":780,"attrs":781},"blok",{"id":782,"body":783},"31b24f5e-67e8-4a07-99b6-e5304c32c229",[784],{"_uid":785,"link":786,"image":788,"title":790,"component":792},"i-8bc6fd29-8e2f-4c02-b1bc-49ffe81067df",{"id":7,"url":787,"linktype":13,"fieldtype":14,"cached_url":787},"https://youtu.be/-xo7aIjHTHw",{"id":789,"alt":790,"name":7,"focus":48,"title":790,"filename":791,"copyright":7,"fieldtype":50},3409226,"FULL LENGTH BOXING WORKOUT FROM HOME","https://a.storyblok.com/f/115220/1244x700/17e9f66acd/full-length-boxing-workout-from-home_youtube_video.jpeg","image_video_link",{"type":722,"content":794},[795],{"text":796,"type":726,"marks":797},"In this at-home boxing workout you’ll do the following:",[798],{"type":735,"attrs":799},{"class":7},{"type":801,"content":802},"bullet_list",[803,810,816,822,828,834],{"type":804,"content":805},"list_item",[806],{"type":722,"content":807},[808],{"text":809,"type":726},"Punching",{"type":804,"content":811},[812],{"type":722,"content":813},[814],{"text":815,"type":726},"Jump Rope",{"type":804,"content":817},[818],{"type":722,"content":819},[820],{"text":821,"type":726},"Burpees",{"type":804,"content":823},[824],{"type":722,"content":825},[826],{"text":827,"type":726},"Push-Ups",{"type":804,"content":829},[830],{"type":722,"content":831},[832],{"text":833,"type":726},"Squats",{"type":804,"content":835},[836],{"type":722,"content":837},[838],{"text":839,"type":726},"Stretching",{"type":752,"attrs":841,"content":842},{"level":754},[843],{"text":844,"type":726},"How Can A Beginner Start Boxing At Home?",{"type":722,"content":846},[847],{"text":848,"type":726},"The great thing about a beginner boxing workout is that you don’t need much equipment--just determination to succeed, focus, and a small space to work out in your home.",{"type":722,"content":850},[851],{"text":852,"type":726},"If you're a beginner boxer, you can start today by adding these beginner boxing workouts and boxing training videos to your fitness regime at home. Set a time and a schedule for when you’re going to work out and stick to it every day.",{"type":722,"content":854},[855],{"text":856,"type":726},"Working out at home means you can do it at your own pace and on your own schedule. With the help of our community and trainers, you can track your progress and set yourself up for success.",{"type":722,"content":858},[859],{"text":860,"type":726,"marks":861},"Here's a full-length at-home boxing workout for toned abs and arms with Andre that you can stream for FREE on YouTube.",[862],{"type":778},{"type":780,"attrs":864},{"id":782,"body":865},[866],{"_uid":867,"link":868,"image":870,"title":872,"component":792},"i-25444bcc-9f04-4cdf-9fbe-4abb0529efa9",{"id":7,"url":869,"linktype":13,"fieldtype":14,"cached_url":869},"https://youtu.be/7XFnX5XaFCQ",{"id":871,"alt":872,"name":7,"focus":48,"title":872,"filename":873,"copyright":7,"fieldtype":50},3409239,"AT HOME BOXING WORKOUT FOR TONED ABS AND ARMS","https://a.storyblok.com/f/115220/1244x700/5fdf1b25b2/at-home-boxing-workout-for-toned-abs-and-arms_youtube_video.jpeg",{"type":722,"content":875},[876],{"text":796,"type":726,"marks":877},[878],{"type":735,"attrs":879},{"class":7},{"type":801,"content":881},[882,890,899,908,917,925],{"type":804,"content":883},[884],{"type":722,"content":885},[886],{"text":815,"type":726,"marks":887},[888],{"type":735,"attrs":889},{"class":7},{"type":804,"content":891},[892],{"type":722,"content":893},[894],{"text":895,"type":726,"marks":896},"Lunges",[897],{"type":735,"attrs":898},{"class":7},{"type":804,"content":900},[901],{"type":722,"content":902},[903],{"text":904,"type":726,"marks":905},"Punches",[906],{"type":735,"attrs":907},{"class":7},{"type":804,"content":909},[910],{"type":722,"content":911},[912],{"text":913,"type":726,"marks":914},"Crunches",[915],{"type":735,"attrs":916},{"class":7},{"type":804,"content":918},[919],{"type":722,"content":920},[921],{"text":827,"type":726,"marks":922},[923],{"type":735,"attrs":924},{"class":7},{"type":804,"content":926},[927],{"type":722,"content":928},[929],{"text":839,"type":726,"marks":930},[931],{"type":735,"attrs":932},{"class":7},{"type":752,"attrs":934,"content":935},{"level":754},[936],{"text":674,"type":726},{"type":722,"content":938},[939],{"text":940,"type":726,"marks":941},"As with anything new, boxing training is going to bring you a set of challenges, but it will also have rewards. If you’re ready for a new body and mindset, then boxing is the perfect workout for you.",[942],{"type":735,"attrs":943},{"class":7},{"type":722,"content":945},[946],{"text":947,"type":726},"You don’t need much time, just focus and give your undivided attention to complete the workout.",{"type":752,"attrs":949,"content":950},{"level":754},[951],{"text":952,"type":726},"15 Minute Beginner Boxing Workout At-Home",{"type":722,"content":954},[955,960],{"text":956,"type":726,"marks":957},"Only have 15 minutes? ",[958],{"type":735,"attrs":959},{"class":7},{"text":961,"type":726},"Stream this YouTube video for free for a 15-minute at-home boxing workout. Break a sweat and get a killer boxing workout in fast.",{"type":722,"content":963},[964],{"text":965,"type":726},"For this workout, you'll need hand wraps, boxing gloves, and a punching bag.",{"type":722,"content":967},[968],{"text":969,"type":726},"No boxing equipment? No problem. Follow along by shadowboxing. ",{"type":722,"content":971},[972],{"text":973,"type":726,"marks":974},"Here's a full-length at-home boxing workout and boxing training videos with FightCamp Trainer Coach PJ that you can stream for FREE on YouTube.",[975],{"type":778},{"type":780,"attrs":977},{"id":782,"body":978},[979],{"_uid":980,"link":981,"image":983,"title":985,"component":792},"i-97818ba4-4a56-4036-ba48-09dd3c2f368c",{"id":7,"url":982,"linktype":13,"fieldtype":14,"cached_url":982},"https://youtu.be/e1eMbLnUTWY",{"id":984,"alt":985,"name":7,"focus":48,"title":985,"filename":986,"copyright":7,"fieldtype":50},3409271,"15 MINUTE AT HOME BOXING WORKOUT NO EQUIPMENT 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WORKOUT","https://a.storyblok.com/f/115220/1244x700/cde95951f2/20-minute-follow-along-at-home-boxing-workout_youtube_video.jpeg",{"type":722,"content":1065},[1066],{"text":796,"type":726,"marks":1067},[1068],{"type":735,"attrs":1069},{"class":7},{"type":801,"content":1071},[1072,1080,1088,1096,1105],{"type":804,"content":1073},[1074],{"type":722,"content":1075},[1076],{"text":904,"type":726,"marks":1077},[1078],{"type":735,"attrs":1079},{"class":7},{"type":804,"content":1081},[1082],{"type":722,"content":1083},[1084],{"text":827,"type":726,"marks":1085},[1086],{"type":735,"attrs":1087},{"class":7},{"type":804,"content":1089},[1090],{"type":722,"content":1091},[1092],{"text":833,"type":726,"marks":1093},[1094],{"type":735,"attrs":1095},{"class":7},{"type":804,"content":1097},[1098],{"type":722,"content":1099},[1100],{"text":1101,"type":726,"marks":1102},"Running and punching in place",[1103],{"type":735,"attrs":1104},{"class":7},{"type":804,"content":1106},[1107],{"type":722,"content":1108},[1109],{"text":839,"type":726,"marks":1110},[1111],{"type":735,"attrs":1112},{"class":7},{"type":752,"attrs":1114,"content":1115},{"level":754},[1116],{"text":678,"type":726},{"type":722,"content":1118},[1119],{"text":1120,"type":726,"marks":1121},"Now that you’re familiar with free boxing workouts available to stream online, it's a good time to learn and improve your boxing technique so you can continue to get the best workout and learn self-defense skills you can use for the rest of your life.",[1122],{"type":735,"attrs":1123},{"class":7},{"type":722,"content":1125},[1126,1131,1139],{"text":1127,"type":726,"marks":1128},"FightCamp offers the Prospect Path (on the ",[1129],{"type":735,"attrs":1130},{"class":7},{"text":1132,"type":726,"marks":1133},"app",[1134,1137],{"type":741,"attrs":1135},{"href":1136,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"type":735,"attrs":1138},{"class":7},{"text":1140,"type":726,"marks":1141},") which is a step-by-step guide to boxing basics, think \"Boxing 101,\" a boxing class for beginners.",[1142],{"type":735,"attrs":1143},{"class":7},{"type":722,"content":1145},[1146,1151,1153,1159],{"text":1147,"type":726,"marks":1148},"When you join the FightCamp tribe online, you're also joining",[1149],{"type":735,"attrs":1150},{"class":7},{"text":1152,"type":726}," thousands of at-home boxers on our FightCamp ",{"text":1154,"type":726,"marks":1155},"leaderboard",[1156],{"type":741,"attrs":1157},{"href":1158,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-leaderboards-push-you-further",{"text":1160,"type":726}," that ranks boxers based on punch count and punch output.",{"type":722,"content":1162},[1163,1168],{"text":1164,"type":726,"marks":1165},"In the meantime, you can continue to check out the FightCamp trainers and their style of classes.",[1166],{"type":735,"attrs":1167},{"class":7},{"type":1169,"marks":1170},"hard_break",[1171],{"type":735,"attrs":1172},{"class":7},{"type":722,"content":1174},[1175],{"text":1176,"type":726,"marks":1177},"Here's a killer 4 round at-home boxing workout with FightCamp Trainer Shanie Smash that you can stream for FREE on YouTube.",[1178,1179],{"type":778},{"type":735,"attrs":1180},{"class":7},{"type":780,"attrs":1182},{"id":782,"body":1183},[1184],{"_uid":1185,"link":1186,"image":1188,"title":1190,"component":792},"i-912a129f-6121-4500-8719-17a9730e290b",{"id":7,"url":1187,"linktype":13,"fieldtype":14,"cached_url":1187},"https://youtu.be/GjHHT0BYI2w",{"id":1189,"alt":1190,"name":7,"focus":48,"title":1190,"filename":1191,"copyright":7,"fieldtype":50},3409276,"KILLER 4 ROUND AT-HOME BOXING WORKOUT","https://a.storyblok.com/f/115220/1244x700/41c6ff7809/killer-4-round-at-home-boxing-workout_youtube_video.jpeg",{"type":722,"content":1193},[1194],{"text":796,"type":726,"marks":1195},[1196],{"type":735,"attrs":1197},{"class":7},{"type":801,"content":1199},[1200,1208,1217,1226,1234,1243,1252,1261],{"type":804,"content":1201},[1202],{"type":722,"content":1203},[1204],{"text":904,"type":726,"marks":1205},[1206],{"type":735,"attrs":1207},{"class":7},{"type":804,"content":1209},[1210],{"type":722,"content":1211},[1212],{"text":1213,"type":726,"marks":1214},"Jumping Jacks",[1215],{"type":735,"attrs":1216},{"class":7},{"type":804,"content":1218},[1219],{"type":722,"content":1220},[1221],{"text":1222,"type":726,"marks":1223},"Plank 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Fighter",{"type":722,"content":1275},[1276,1284],{"text":1277,"type":726,"marks":1278},"FightCamp",[1279,1282],{"type":741,"attrs":1280},{"href":1281,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"type":735,"attrs":1283},{"class":7},{"text":1285,"type":726,"marks":1286}," is an at-home interactive boxing gym that provides access to online, on-demand boxing class for beginners. As the leader in at-home boxing workouts—it uses equipment and personalized online kickboxing and boxing training videos to help you get in shape quickly.",[1287],{"type":735,"attrs":1288},{"class":7},{"type":722,"content":1290},[1291],{"text":1292,"type":726},"Our specially designed workouts will help boxers of all skill levels build technique while getting into the best shape of their lives. Look good and feel great with everything you need to become the best version of yourself.",{"type":722,"content":1294},[1295,1300,1308],{"text":1296,"type":726,"marks":1297},"Check out the FightCamp ",[1298],{"type":735,"attrs":1299},{"class":7},{"text":1301,"type":726,"marks":1302},"website",[1303,1306],{"type":741,"attrs":1304},{"href":1305,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":735,"attrs":1307},{"class":7},{"text":1309,"type":726,"marks":1310}," for more information.",[1311],{"type":735,"attrs":1312},{"class":7},{"type":752,"attrs":1314,"content":1316},{"level":1315},3,[1317],{"text":1318,"type":726},"Related Articles",{"type":722,"content":1320},[1321,1327,1328,1334,1335,1341,1342,1348,1349,1355,1356,1362,1363],{"text":1322,"type":726,"marks":1323},"At-Home Heavyweight Boxer Workout For Beginners",[1324],{"type":741,"attrs":1325},{"href":1326,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/at-home-heavyweight-boxer-workout-for-beginners",{"type":1169},{"text":1329,"type":726,"marks":1330},"The COMPLETE Beginner’s Guide to Training Like a Boxer",[1331],{"type":741,"attrs":1332},{"href":1333,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":1169},{"text":1336,"type":726,"marks":1337},"3-Round Heavy Bag Boxing Workout For Beginners",[1338],{"type":741,"attrs":1339},{"href":1340,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{"type":1169},{"text":1343,"type":726,"marks":1344},"30-Minute At-Home Boxing Workout For Beginners",[1345],{"type":741,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-at-home-boxing-workout-for-beginners",{"type":1169},{"text":1350,"type":726,"marks":1351},"What Equipment Do You Need to Start Boxing?",[1352],{"type":741,"attrs":1353},{"href":1354,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-equipment-do-you-need-to-start-boxing",{"type":1169},{"text":1357,"type":726,"marks":1358},"Boxing Workouts for Beginners with Punching (Heavy) Bag",[1359],{"type":741,"attrs":1360},{"href":1361,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-workouts-beginners-punching-heavy-bag",{"type":1169},{"text":1364,"type":726,"marks":1365},"15 Minute At-Home Boxing Workout For Beginners",[1366],{"type":741,"attrs":1367},{"href":1368,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/15-minute-at-home-boxing-workout-for-beginners-600x900",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1370,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1375,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1371,"component":118,"meta_info":1372,"meta_title":7,"block_image":1373,"cover_image":1374,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-11-05 00:00","article",{"_uid":1380,"title":1381,"plugin":43,"description":1382},"f3026494-ebc5-4919-91eb-5cd13efd094c","5 Beginner Boxing Workouts - Boxing Training Videos | FightCamp","Discover 5 FREE at-home beginner boxing workouts & training videos. Get in the best shape of your life with FightCamp boxing classes for beginners.",{"id":1384,"alt":1385,"name":7,"focus":48,"title":1385,"filename":1386,"copyright":7,"fieldtype":50},3409219,"FightCamp - Beginner Boxing Workout","https://a.storyblok.com/f/115220/2400x990/9bc5cae7d6/five-5-at-home-boxing-workouts-for-beginners-videos.jpeg","Five (5) FREE at-home BOXING beginner workout videos. Learn how to box from professional fighters and get yourself in the best shape of your life. Get punching!",[],[],"five-5-at-home-boxing-workouts-for-beginners-videos","blogs/five-5-at-home-boxing-workouts-for-beginners-videos",-1380,[],60887917,"2ab2b9e1-6039-4a55-a882-4b0427b4e935","2021-11-05T02:57:00.000Z","training/{{story.slug}}",[],["Reactive",1400],[1401,1827,2118,2297,2537,2730],{"name":1402,"created_at":1403,"published_at":1404,"updated_at":1405,"id":1406,"uuid":1407,"content":1408,"slug":1819,"full_slug":1820,"sort_by_date":48,"position":1821,"tag_list":1822,"is_startpage":9,"parent_id":1394,"meta_data":48,"group_id":1824,"first_published_at":1825,"release_id":48,"lang":60,"path":1397,"alternates":1826,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1409,"faqs":1410,"title":1402,"topic":1431,"author":1446,"content":1447,"category":1803,"schedule":1811,"component":1378,"meta_info":1812,"cover_image":1815,"description":1814,"contributors":1818},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1411,1415,1419,1423,1427],{"_uid":1412,"answer":1413,"question":1414,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1416,"answer":1417,"question":1418,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1420,"answer":1421,"question":1422,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1424,"answer":1425,"question":1426,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1428,"answer":1429,"question":1430,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1432,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1444,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1433,"component":39,"meta_info":1441,"block_image":1442,"cover_image":1443,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1434,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1439,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1435,"component":118,"meta_info":1436,"meta_title":7,"block_image":1437,"cover_image":1438,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":719,"content":1448},[1449,1453,1456,1468,1473,1478,1543,1548,1574,1579,1583,1588,1596,1610,1615,1626,1631,1642,1647,1658,1663,1675,1680,1691,1696,1716,1721,1726,1746,1751,1770,1775,1788,1792],{"type":722,"content":1450},[1451],{"text":1452,"type":726},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":722,"content":1454},[1455],{"text":1413,"type":726},{"type":780,"attrs":1457},{"id":1458,"body":1459},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1460],{"_uid":1461,"link":1462,"image":1464,"title":1466,"component":792},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1463,"linktype":13,"fieldtype":14,"cached_url":1463},"https://pin.it/2zdpNMs",{"id":1465,"alt":1466,"name":7,"focus":48,"title":1466,"filename":1467,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":752,"attrs":1469,"content":1470},{"level":754},[1471],{"text":1472,"type":726},"Top Rock Step-By-Step",{"type":752,"attrs":1474,"content":1475},{"level":1315},[1476],{"text":1477,"type":726},"The Feet",{"type":801,"content":1479},[1480,1486,1506,1512,1531,1537],{"type":804,"content":1481},[1482],{"type":722,"content":1483},[1484],{"text":1485,"type":726},"Begin by starting in an athletic stance on the balls of your feet",{"type":804,"content":1487},[1488,1492],{"type":722,"content":1489},[1490],{"text":1491,"type":726},"To start, being by doing a “step out”",{"type":801,"content":1493},[1494,1500],{"type":804,"content":1495},[1496],{"type":722,"content":1497},[1498],{"text":1499,"type":726},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":804,"content":1501},[1502],{"type":722,"content":1503},[1504],{"text":1505,"type":726},"Pause for a half-second",{"type":804,"content":1507},[1508],{"type":722,"content":1509},[1510],{"text":1511,"type":726},"Return to the starting stance by performing a slight hop backward",{"type":804,"content":1513},[1514,1518],{"type":722,"content":1515},[1516],{"text":1517,"type":726},"Once returned, perform the opposite foot “step out”",{"type":801,"content":1519},[1520,1526],{"type":804,"content":1521},[1522],{"type":722,"content":1523},[1524],{"text":1525,"type":726},"Make sure the step out is in front of the opposite foot and crosses over",{"type":804,"content":1527},[1528],{"type":722,"content":1529},[1530],{"text":1505,"type":726},{"type":804,"content":1532},[1533],{"type":722,"content":1534},[1535],{"text":1536,"type":726},"Hop back to the starting position",{"type":804,"content":1538},[1539],{"type":722,"content":1540},[1541],{"text":1542,"type":726},"Continue Top Rocking for the remainder of the set",{"type":752,"attrs":1544,"content":1545},{"level":1315},[1546],{"text":1547,"type":726},"The Arms",{"type":801,"content":1549},[1550,1556,1562,1568],{"type":804,"content":1551},[1552],{"type":722,"content":1553},[1554],{"text":1555,"type":726},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":804,"content":1557},[1558],{"type":722,"content":1559},[1560],{"text":1561,"type":726},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":804,"content":1563},[1564],{"type":722,"content":1565},[1566],{"text":1567,"type":726},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":804,"content":1569},[1570],{"type":722,"content":1571},[1572],{"text":1573,"type":726},"Continue using this arm motion to help with rhythm and balance",{"type":752,"attrs":1575,"content":1576},{"level":754},[1577],{"text":1578,"type":726},"Movement Key Points",{"type":722,"content":1580},[1581],{"text":1582,"type":726},"Here are some key things to focus on while performing the Top Rock:",{"type":752,"attrs":1584,"content":1585},{"level":1315},[1586],{"text":1587,"type":726},"Start by swinging your arms",{"type":801,"content":1589},[1590],{"type":804,"content":1591},[1592],{"type":722,"content":1593},[1594],{"text":1595,"type":726},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":780,"attrs":1597},{"id":1598,"body":1599},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1600],{"url":1601,"_uid":1603,"image":1604,"component":1608,"copyright_details":1609},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1605,"alt":1606,"name":7,"focus":48,"title":1606,"filename":1607,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":752,"attrs":1611,"content":1612},{"level":1315},[1613],{"text":1614,"type":726},"On each hop back, your arms should cross in front of your chest",{"type":780,"attrs":1616},{"id":1598,"body":1617},[1618],{"url":1619,"_uid":1620,"image":1621,"component":1608,"copyright_details":1625},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1622,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1624,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":752,"attrs":1627,"content":1628},{"level":1315},[1629],{"text":1630,"type":726},"One foot should cross at a time",{"type":780,"attrs":1632},{"id":1598,"body":1633},[1634],{"url":1635,"_uid":1636,"image":1637,"component":1608,"copyright_details":1641},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1638,"alt":1639,"name":7,"focus":48,"title":1639,"filename":1640,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":752,"attrs":1643,"content":1644},{"level":1315},[1645],{"text":1646,"type":726},"Perform the movement by staying on the balls of your feet",{"type":780,"attrs":1648},{"id":1598,"body":1649},[1650],{"url":1651,"_uid":1652,"image":1653,"component":1608,"copyright_details":1657},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1654,"alt":1655,"name":7,"focus":48,"title":1655,"filename":1656,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":752,"attrs":1659,"content":1660},{"level":1315},[1661],{"text":1662,"type":726},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":780,"attrs":1664},{"id":1665,"body":1666},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1667],{"url":1668,"_uid":1669,"image":1670,"component":1608,"copyright_details":1674},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1671,"alt":1672,"name":7,"focus":48,"title":1672,"filename":1673,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":752,"attrs":1676,"content":1677},{"level":1315},[1678],{"text":1679,"type":726},"Stay loose and have fun!",{"type":780,"attrs":1681},{"id":1598,"body":1682},[1683],{"url":1684,"_uid":1685,"image":1686,"component":1608,"copyright_details":1690},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1687,"alt":1688,"name":7,"focus":48,"title":1688,"filename":1689,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":752,"attrs":1692,"content":1693},{"level":754},[1694],{"text":1695,"type":726},"Muscles Used",{"type":801,"content":1697},[1698,1704,1710],{"type":804,"content":1699},[1700],{"type":722,"content":1701},[1702],{"text":1703,"type":726},"Deltoids",{"type":804,"content":1705},[1706],{"type":722,"content":1707},[1708],{"text":1709,"type":726},"Core",{"type":804,"content":1711},[1712],{"type":722,"content":1713},[1714],{"text":1715,"type":726},"Calves",{"type":752,"attrs":1717,"content":1718},{"level":754},[1719],{"text":1720,"type":726},"Application",{"type":752,"attrs":1722,"content":1723},{"level":1315},[1724],{"text":1725,"type":726},"For Sets",{"type":801,"content":1727},[1728,1734,1740],{"type":804,"content":1729},[1730],{"type":722,"content":1731},[1732],{"text":1733,"type":726},"Perform 3-6 sets",{"type":804,"content":1735},[1736],{"type":722,"content":1737},[1738],{"text":1739,"type":726},"12-20 repetitions each way",{"type":804,"content":1741},[1742],{"type":722,"content":1743},[1744],{"text":1745,"type":726},"Rest 30-45 seconds between sets",{"type":752,"attrs":1747,"content":1748},{"level":1315},[1749],{"text":1750,"type":726},"For Time",{"type":801,"content":1752},[1753,1758,1764],{"type":804,"content":1754},[1755],{"type":722,"content":1756},[1757],{"text":1733,"type":726},{"type":804,"content":1759},[1760],{"type":722,"content":1761},[1762],{"text":1763,"type":726},"Perform for 30-90 seconds",{"type":804,"content":1765},[1766],{"type":722,"content":1767},[1768],{"text":1769,"type":726},"Rest 45-60 seconds between sets",{"type":752,"attrs":1771,"content":1772},{"level":754},[1773],{"text":1774,"type":726},"Dance Moves For Boxers",{"type":722,"content":1776},[1777,1779,1786],{"text":1778,"type":726},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1780,"type":726,"marks":1781},"Flo Master",[1782],{"type":741,"attrs":1783},{"href":1784,"uuid":48,"anchor":48,"custom":1785,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1787,"type":726},". ",{"type":752,"attrs":1789,"content":1790},{"level":754},[1791],{"text":1273,"type":726},{"type":722,"content":1793},[1794,1796,1801],{"text":1795,"type":726},"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":1277,"type":726,"marks":1797},[1798],{"type":741,"attrs":1799},{"href":1281,"uuid":48,"anchor":48,"custom":1800,"target":744,"linktype":13},{},{"text":1802,"type":726}," 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":1804,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1809,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1810,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1805,"component":118,"meta_info":1806,"meta_title":7,"block_image":1807,"cover_image":1808,"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},[],[],"2022-12-09 00:00",{"_uid":1813,"title":1402,"plugin":43,"description":1814},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1816,"alt":1402,"name":7,"focus":48,"title":1402,"filename":1817,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1823],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1828,"created_at":1829,"published_at":1830,"updated_at":1831,"id":1832,"uuid":1833,"content":1834,"slug":2111,"full_slug":2112,"sort_by_date":48,"position":2113,"tag_list":2114,"is_startpage":9,"parent_id":1394,"meta_data":48,"group_id":2115,"first_published_at":2116,"release_id":48,"lang":60,"path":1397,"alternates":2117,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1835,"faqs":1836,"title":1849,"topic":1850,"author":1865,"content":1866,"category":2092,"schedule":2100,"component":1378,"meta_info":2101,"cover_image":2105,"description":2109,"contributors":2110},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1837,1841,1845],{"_uid":1838,"answer":1839,"question":1840,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1842,"answer":1843,"question":1844,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1846,"answer":1847,"question":1848,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1851,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1863,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1852,"component":39,"meta_info":1860,"block_image":1861,"cover_image":1862,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1853,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1858,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1859,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1854,"component":118,"meta_info":1855,"meta_title":7,"block_image":1856,"cover_image":1857,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":719,"content":1867},[1868,1872,1877,1889,1904,1909,1929,1933,1938,1955,1959,1979,1983,1988,2003,2007,2012,2036,2041,2055,2059,2073,2077,2088],{"type":722,"content":1869},[1870],{"text":1871,"type":726},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":752,"attrs":1873,"content":1874},{"level":754},[1875],{"text":1876,"type":726},"Floyd “Money” Mayweather Jr.",{"type":780,"attrs":1878},{"id":1879,"body":1880},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1881],{"url":1882,"_uid":1883,"image":1884,"component":1608,"copyright_details":1888},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1885,"alt":1886,"name":7,"focus":7,"title":1886,"filename":1887,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":722,"content":1890},[1891,1893,1902],{"text":1892,"type":726},"Regarded as the best technical boxer of this age, ",{"text":1894,"type":726,"marks":1895},"Floyd Mayweather Jr.",[1896,1900],{"type":741,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"custom":1899,"target":744,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1901},"underline",{"text":1903,"type":726}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":752,"attrs":1905,"content":1906},{"level":1315},[1907],{"text":1908,"type":726},"The Philly Shell",{"type":801,"content":1910},[1911,1917,1923],{"type":804,"content":1912},[1913],{"type":722,"content":1914},[1915],{"text":1916,"type":726},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":804,"content":1918},[1919],{"type":722,"content":1920},[1921],{"text":1922,"type":726},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":804,"content":1924},[1925],{"type":722,"content":1926},[1927],{"text":1928,"type":726},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":722,"content":1930},[1931],{"text":1932,"type":726},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":752,"attrs":1934,"content":1935},{"level":754},[1936],{"text":1937,"type":726},"Pernell “Sweet Pea” Whitaker",{"type":780,"attrs":1939},{"id":1879,"body":1940},[1941],{"url":1942,"_uid":1943,"image":1944,"component":1608,"copyright_details":1948},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1945,"alt":1946,"name":7,"focus":7,"title":1946,"filename":1947,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1949],{"_uid":1950,"link":1951,"title":1953,"component":1954},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1952,"target":744,"linktype":13,"fieldtype":14,"cached_url":1952},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":722,"content":1956},[1957],{"text":1958,"type":726},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":801,"content":1960},[1961,1967,1973],{"type":804,"content":1962},[1963],{"type":722,"content":1964},[1965],{"text":1966,"type":726},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":804,"content":1968},[1969],{"type":722,"content":1970},[1971],{"text":1972,"type":726},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":804,"content":1974},[1975],{"type":722,"content":1976},[1977],{"text":1978,"type":726},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":722,"content":1980},[1981],{"text":1982,"type":726},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":752,"attrs":1984,"content":1985},{"level":754},[1986],{"text":1987,"type":726},"Muhammad Ali",{"type":780,"attrs":1989},{"id":1879,"body":1990},[1991],{"url":1992,"_uid":1993,"image":1994,"component":1608,"copyright_details":1997},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1995,"alt":1886,"name":7,"focus":7,"title":1886,"filename":1996,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1998],{"_uid":1999,"link":2000,"title":2002,"component":1954},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2001,"target":744,"linktype":13,"fieldtype":14,"cached_url":2001},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":722,"content":2004},[2005],{"text":2006,"type":726},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":752,"attrs":2008,"content":2009},{"level":1315},[2010],{"text":2011,"type":726},"The Ali Shuffle",{"type":801,"content":2013},[2014,2030],{"type":804,"content":2015},[2016],{"type":722,"content":2017},[2018,2020,2028],{"text":2019,"type":726},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2021,"type":726,"marks":2022},"To do the Ali Shuffle",[2023,2027],{"type":741,"attrs":2024},{"href":2025,"uuid":48,"anchor":48,"custom":2026,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1901},{"text":2029,"type":726},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":804,"content":2031},[2032],{"type":722,"content":2033},[2034],{"text":2035,"type":726},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":752,"attrs":2037,"content":2038},{"level":1315},[2039],{"text":2040,"type":726},"The Rope a Dope",{"type":801,"content":2042},[2043,2049],{"type":804,"content":2044},[2045],{"type":722,"content":2046},[2047],{"text":2048,"type":726},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":804,"content":2050},[2051],{"type":722,"content":2052},[2053],{"text":2054,"type":726},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":722,"content":2056},[2057],{"text":2058,"type":726},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":722,"content":2060},[2061,2063,2071],{"text":2062,"type":726},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2064,"type":726,"marks":2065},"FightCamp Community",[2066,2070],{"type":741,"attrs":2067},{"href":2068,"uuid":48,"anchor":48,"custom":2069,"target":744,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1901},{"text":2072,"type":726},"!",{"type":752,"attrs":2074,"content":2075},{"level":754},[2076],{"text":1273,"type":726},{"type":722,"content":2078},[2079,2080,2086],{"text":1795,"type":726},{"text":1277,"type":726,"marks":2081},[2082,2085],{"type":741,"attrs":2083},{"href":1281,"uuid":48,"anchor":48,"custom":2084,"target":744,"linktype":13},{},{"type":1901},{"text":2087,"type":726}," 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":722,"content":2089},[2090],{"text":2091,"type":726},"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":2093,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2094,"component":118,"meta_info":2095,"meta_title":7,"block_image":2096,"cover_image":2097,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2102,"title":2103,"plugin":43,"description":2104},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2106,"alt":2107,"name":7,"focus":7,"title":2107,"filename":2108,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1823],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2119,"created_at":2120,"published_at":2121,"updated_at":2122,"id":2123,"uuid":2124,"content":2125,"slug":2291,"full_slug":2292,"sort_by_date":48,"position":2293,"tag_list":2294,"is_startpage":9,"parent_id":1394,"meta_data":48,"group_id":2295,"first_published_at":2121,"release_id":48,"lang":60,"path":1397,"alternates":2296,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2126,"faqs":2127,"title":2119,"topic":2136,"author":1865,"content":2151,"category":2272,"schedule":2280,"component":1378,"meta_info":2281,"cover_image":2285,"description":2289,"contributors":2290},"c6387572-343f-40bf-8172-852035367c90",[2128,2132],{"_uid":2129,"answer":2130,"question":2131,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2133,"answer":2134,"question":2135,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2137,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2149,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2138,"component":39,"meta_info":2146,"block_image":2147,"cover_image":2148,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2139,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2140,"component":118,"meta_info":2141,"meta_title":7,"block_image":2142,"cover_image":2143,"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":719,"content":2152},[2153,2158,2161,2166,2171,2175,2180,2184,2189,2202,2207,2220,2225,2229,2234,2245,2250,2254,2258,2268],{"type":752,"attrs":2154,"content":2155},{"level":754},[2156],{"text":2157,"type":726},"Boxing Gym Culture",{"type":722,"content":2159},[2160],{"text":2134,"type":726},{"type":752,"attrs":2162,"content":2163},{"level":754},[2164],{"text":2165,"type":726},"What Are the Basic Boxing Gym Rules? ",{"type":752,"attrs":2167,"content":2168},{"level":1315},[2169],{"text":2170,"type":726},"Yes Coach, No Coach",{"type":722,"content":2172},[2173],{"text":2174,"type":726},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":752,"attrs":2176,"content":2177},{"level":1315},[2178],{"text":2179,"type":726},"Sharing is Caring",{"type":722,"content":2181},[2182],{"text":2183,"type":726},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":752,"attrs":2185,"content":2186},{"level":1315},[2187],{"text":2188,"type":726},"Keep it Clean",{"type":722,"content":2190},[2191,2193,2200],{"text":2192,"type":726},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2194,"type":726,"marks":2195},"clean it off.",[2196],{"type":741,"attrs":2197},{"href":2198,"uuid":48,"anchor":48,"custom":2199,"target":744,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2201,"type":726}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":752,"attrs":2203,"content":2204},{"level":1315},[2205],{"text":2206,"type":726},"No Killers in Sparring",{"type":722,"content":2208},[2209,2211,2218],{"text":2210,"type":726},"In most boxing gym workouts you will find yourself ",{"text":2212,"type":726,"marks":2213},"sparring",[2214],{"type":741,"attrs":2215},{"href":2216,"uuid":48,"anchor":48,"custom":2217,"target":744,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2219,"type":726},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":752,"attrs":2221,"content":2222},{"level":1315},[2223],{"text":2224,"type":726},"Don’t Dump Your Weights",{"type":722,"content":2226},[2227],{"text":2228,"type":726},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":752,"attrs":2230,"content":2231},{"level":1315},[2232],{"text":2233,"type":726},"Leave the Weightcut Fighter Alone",{"type":722,"content":2235},[2236,2238,2243],{"text":2237,"type":726},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2239,"type":726,"marks":2240},"leave them alone.",[2241],{"type":2242},"italic",{"text":2244,"type":726}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":752,"attrs":2246,"content":2247},{"level":1315},[2248],{"text":2249,"type":726},"The Golden Rule",{"type":722,"content":2251},[2252],{"text":2253,"type":726},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":752,"attrs":2255,"content":2256},{"level":754},[2257],{"text":1273,"type":726},{"type":722,"content":2259},[2260,2261,2266],{"text":1795,"type":726},{"text":1277,"type":726,"marks":2262},[2263],{"type":741,"attrs":2264},{"href":1281,"uuid":48,"anchor":48,"custom":2265,"target":744,"linktype":13},{},{"text":2267,"type":726}," 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":722,"content":2269},[2270],{"text":2271,"type":726},"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":2273,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2278,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2279,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2274,"component":118,"meta_info":2275,"meta_title":7,"block_image":2276,"cover_image":2277,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2282,"title":2283,"plugin":43,"description":2284},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2286,"alt":2287,"name":7,"focus":7,"title":2287,"filename":2288,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1823],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2298,"created_at":2299,"published_at":2300,"updated_at":2301,"id":2302,"uuid":2303,"content":2304,"slug":2530,"full_slug":2531,"sort_by_date":48,"position":2532,"tag_list":2533,"is_startpage":9,"parent_id":1394,"meta_data":48,"group_id":2534,"first_published_at":2535,"release_id":48,"lang":60,"path":1397,"alternates":2536,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2305,"faqs":2306,"title":2298,"topic":2319,"author":2334,"content":2335,"category":2511,"schedule":2519,"component":1378,"meta_info":2520,"cover_image":2524,"description":2528,"contributors":2529},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2307,2311,2315],{"_uid":2308,"answer":2309,"question":2310,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2312,"answer":2313,"question":2314,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2316,"answer":2317,"question":2318,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2320,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2332,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2321,"component":39,"meta_info":2329,"block_image":2330,"cover_image":2331,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2322,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2327,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2323,"component":118,"meta_info":2324,"meta_title":7,"block_image":2325,"cover_image":2326,"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":719,"content":2336},[2337,2341,2345,2349,2353,2367,2415,2428,2433,2456,2490,2494,2498,2508],{"type":752,"attrs":2338,"content":2339},{"level":754},[2340],{"text":2310,"type":726},{"type":722,"content":2342},[2343],{"text":2344,"type":726},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":722,"content":2346},[2347],{"text":2348,"type":726},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":752,"attrs":2350,"content":2351},{"level":754},[2352],{"text":2314,"type":726},{"type":722,"content":2354},[2355,2357,2365],{"text":2356,"type":726},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2358,"type":726,"marks":2359},"National Academy of Sports Medicine",[2360,2364],{"type":741,"attrs":2361},{"href":2362,"uuid":48,"anchor":48,"custom":2363,"target":744,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1901},{"text":2366,"type":726}," has a few exercise-related symptoms of overtraining:",{"type":2368,"attrs":2369,"content":2372},"ordered_list",{"order":2370},{"order":2371},1,[2373,2379,2385,2391,2397,2403,2409],{"type":804,"content":2374},[2375],{"type":722,"content":2376},[2377],{"text":2378,"type":726},"A plateau or decline in workout performance or progress",{"type":804,"content":2380},[2381],{"type":722,"content":2382},[2383],{"text":2384,"type":726},"A perception of increased exertion during “normal” or “easy” workouts",{"type":804,"content":2386},[2387],{"type":722,"content":2388},[2389],{"text":2390,"type":726},"Excessive sweating or overheating",{"type":804,"content":2392},[2393],{"type":722,"content":2394},[2395],{"text":2396,"type":726},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":804,"content":2398},[2399],{"type":722,"content":2400},[2401],{"text":2402,"type":726},"A lack of feeling “refreshed” after regular rest and recovery",{"type":804,"content":2404},[2405],{"type":722,"content":2406},[2407],{"text":2408,"type":726},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":804,"content":2410},[2411],{"type":722,"content":2412},[2413],{"text":2414,"type":726},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":722,"content":2416},[2417,2419,2426],{"text":2418,"type":726},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2420,"type":726,"marks":2421},"FightCamp App",[2422,2425],{"type":741,"attrs":2423},{"href":1305,"uuid":48,"anchor":48,"custom":2424,"target":744,"linktype":13},{},{"type":1901},{"text":2427,"type":726}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":752,"attrs":2429,"content":2430},{"level":754},[2431],{"text":2432,"type":726},"A Day of Rest",{"type":722,"content":2434},[2435,2437,2445,2447,2454],{"text":2436,"type":726},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2438,"type":726,"marks":2439},"Aaron",[2440,2444],{"type":741,"attrs":2441},{"href":2442,"uuid":48,"anchor":48,"custom":2443,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1901},{"text":2446,"type":726}," and ",{"text":2448,"type":726,"marks":2449},"Flo",[2450,2453],{"type":741,"attrs":2451},{"href":1784,"uuid":48,"anchor":48,"custom":2452,"target":744,"linktype":13},{},{"type":1901},{"text":2455,"type":726},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":722,"content":2457},[2458,2460,2468,2470,2478,2480,2488],{"text":2459,"type":726},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2461,"type":726,"marks":2462},"researchers",[2463,2467],{"type":741,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":744,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1901},{"text":2469,"type":726}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2471,"type":726,"marks":2472},"FightCamp Trainers",[2473,2477],{"type":741,"attrs":2474},{"href":2475,"uuid":48,"anchor":48,"custom":2476,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1901},{"text":2479,"type":726}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2481,"type":726,"marks":2482},"neurological connections",[2483,2487],{"type":741,"attrs":2484},{"href":2485,"uuid":48,"anchor":48,"custom":2486,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1901},{"text":2489,"type":726},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":722,"content":2491},[2492],{"text":2493,"type":726},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":752,"attrs":2495,"content":2496},{"level":754},[2497],{"text":1273,"type":726},{"type":722,"content":2499},[2500,2501,2507],{"text":1795,"type":726},{"text":1277,"type":726,"marks":2502},[2503,2506],{"type":741,"attrs":2504},{"href":1281,"uuid":48,"anchor":48,"custom":2505,"target":744,"linktype":13},{},{"type":1901},{"text":2267,"type":726},{"type":722,"content":2509},[2510],{"text":2091,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2512,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2517,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2513,"component":118,"meta_info":2514,"meta_title":7,"block_image":2515,"cover_image":2516,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2521,"title":2522,"plugin":43,"description":2523},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2525,"alt":2526,"name":7,"focus":7,"title":2526,"filename":2527,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1823],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2538,"created_at":2539,"published_at":2540,"updated_at":2541,"id":2542,"uuid":2543,"content":2544,"slug":2724,"full_slug":2725,"sort_by_date":48,"position":2726,"tag_list":2727,"is_startpage":9,"parent_id":1394,"meta_data":48,"group_id":2728,"first_published_at":2540,"release_id":48,"lang":60,"path":1397,"alternates":2729,"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":2545,"faqs":2546,"title":2538,"topic":2551,"author":1865,"content":2566,"category":2705,"schedule":2713,"component":1378,"meta_info":2714,"cover_image":2718,"description":2722,"contributors":2723},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2547],{"_uid":2548,"answer":2549,"question":2550,"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":2552,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2564,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2553,"component":39,"meta_info":2561,"block_image":2562,"cover_image":2563,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2554,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2559,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2555,"component":118,"meta_info":2556,"meta_title":7,"block_image":2557,"cover_image":2558,"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":719,"content":2567},[2568,2572,2577,2582,2605,2610,2632,2637,2651,2656,2670,2675,2679,2684,2688,2692,2702],{"type":722,"content":2569},[2570],{"text":2571,"type":726},"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":752,"attrs":2573,"content":2574},{"level":754},[2575],{"text":2576,"type":726},"5 Ways to Shake Up Your Cardio",{"type":752,"attrs":2578,"content":2579},{"level":1315},[2580],{"text":2581,"type":726},"Swimming",{"type":722,"content":2583},[2584,2586,2593,2595,2603],{"text":2585,"type":726},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2587,"type":726,"marks":2588},"Flo Master’s",[2589,2592],{"type":741,"attrs":2590},{"href":1784,"uuid":48,"anchor":48,"custom":2591,"target":744,"linktype":13},{},{"type":1901},{"text":2594,"type":726}," favorite forms of ",{"text":2596,"type":726,"marks":2597},"active recovery",[2598,2602],{"type":741,"attrs":2599},{"href":2600,"uuid":48,"anchor":48,"custom":2601,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1901},{"text":2604,"type":726}," 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":752,"attrs":2606,"content":2607},{"level":1315},[2608],{"text":2609,"type":726},"Tabata Bag Drills",{"type":722,"content":2611},[2612,2614,2622,2624,2630],{"text":2613,"type":726},"One great way to get your anaerobic endurance up is with ",{"text":2615,"type":726,"marks":2616},"Tabata",[2617,2621],{"type":741,"attrs":2618},{"href":2619,"uuid":48,"anchor":48,"custom":2620,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1901},{"text":2623,"type":726}," 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":2420,"type":726,"marks":2625},[2626,2629],{"type":741,"attrs":2627},{"href":1305,"uuid":48,"anchor":48,"custom":2628,"target":744,"linktype":13},{},{"type":1901},{"text":2631,"type":726}," 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":752,"attrs":2633,"content":2634},{"level":1315},[2635],{"text":2636,"type":726},"Footwork Heavy Sports",{"type":722,"content":2638},[2639,2641,2649],{"text":2640,"type":726},"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":2642,"type":726,"marks":2643},"dancing",[2644,2648],{"type":741,"attrs":2645},{"href":2646,"uuid":48,"anchor":48,"custom":2647,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1901},{"text":2650,"type":726}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":752,"attrs":2652,"content":2653},{"level":1315},[2654],{"text":2655,"type":726},"Hiking",{"type":722,"content":2657},[2658,2660,2668],{"text":2659,"type":726},"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":2661,"type":726,"marks":2662},"healthy snacks",[2663,2667],{"type":741,"attrs":2664},{"href":2665,"uuid":48,"anchor":48,"custom":2666,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1901},{"text":2669,"type":726},"! ",{"type":752,"attrs":2671,"content":2672},{"level":1315},[2673],{"text":2674,"type":726},"Shadowboxing Punchouts",{"type":722,"content":2676},[2677],{"text":2678,"type":726},"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":752,"attrs":2680,"content":2681},{"level":754},[2682],{"text":2683,"type":726},"Shaking Up Your Cardio",{"type":722,"content":2685},[2686],{"text":2687,"type":726},"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":752,"attrs":2689,"content":2690},{"level":754},[2691],{"text":1273,"type":726},{"type":722,"content":2693},[2694,2695,2701],{"text":1795,"type":726},{"text":1277,"type":726,"marks":2696},[2697,2700],{"type":741,"attrs":2698},{"href":1281,"uuid":48,"anchor":48,"custom":2699,"target":744,"linktype":13},{},{"type":1901},{"text":2267,"type":726},{"type":722,"content":2703},[2704],{"text":2091,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2707,"component":118,"meta_info":2708,"meta_title":7,"block_image":2709,"cover_image":2710,"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":2715,"title":2716,"plugin":43,"description":2717},"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":2719,"alt":2720,"name":7,"focus":7,"title":2720,"filename":2721,"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,[1823],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2731,"created_at":2732,"published_at":2733,"updated_at":2734,"id":2735,"uuid":2736,"content":2737,"slug":3047,"full_slug":3048,"sort_by_date":48,"position":3049,"tag_list":3050,"is_startpage":9,"parent_id":1394,"meta_data":48,"group_id":3051,"first_published_at":2733,"release_id":48,"lang":60,"path":1397,"alternates":3052,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2738,"faqs":2739,"title":2731,"topic":2772,"author":2787,"content":2788,"category":3029,"schedule":3037,"component":1378,"meta_info":3038,"cover_image":3042,"description":3041,"contributors":3046},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2740,2744,2748,2752,2756,2760,2764,2768],{"_uid":2741,"answer":2742,"question":2743,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2745,"answer":2746,"question":2747,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2749,"answer":2750,"question":2751,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2753,"answer":2754,"question":2755,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2757,"answer":2758,"question":2759,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2761,"answer":2762,"question":2763,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2765,"answer":2766,"question":2767,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2769,"answer":2770,"question":2771,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2773,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2785,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2786,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2774,"component":39,"meta_info":2782,"block_image":2783,"cover_image":2784,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2775,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2780,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2781,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2776,"component":118,"meta_info":2777,"meta_title":7,"block_image":2778,"cover_image":2779,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":719,"content":2789},[2790,2810,2814,2818,2823,2827,2839,2859,2863,2873,2876,2881,2892,2912,2917,2927,2955,2960,2970,2982,2987,3014,3018,3026],{"type":722,"content":2791},[2792,2794,2800,2802,2808],{"text":2793,"type":726},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2795,"type":726,"marks":2796},"over two hours each day",[2797],{"type":741,"attrs":2798},{"href":2799,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2801,"type":726}," on social media. The ",{"text":2803,"type":726,"marks":2804},"CDC",[2805],{"type":741,"attrs":2806},{"href":2807,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2809,"type":726}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":722,"content":2811},[2812],{"text":2813,"type":726},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":722,"content":2815},[2816],{"text":2817,"type":726},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":752,"attrs":2819,"content":2820},{"level":754},[2821],{"text":2822,"type":726},"Benefits of a 30-Minute Boxing Workout",{"type":752,"attrs":2824,"content":2825},{"level":1315},[2826],{"text":2751,"type":726},{"type":780,"attrs":2828},{"id":2829,"body":2830},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2831],{"url":2832,"_uid":2833,"image":2834,"component":1608,"copyright_details":2838},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2835,"alt":2836,"name":7,"focus":48,"title":2836,"filename":2837,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":722,"content":2840},[2841,2843,2849,2851,2857],{"text":2842,"type":726},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2844,"type":726,"marks":2845},"heavy bag",[2846],{"type":741,"attrs":2847},{"href":2848,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2850,"type":726},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2852,"type":726,"marks":2853},"fantastic shape",[2854],{"type":741,"attrs":2855},{"href":2856,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2858,"type":726},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":752,"attrs":2860,"content":2861},{"level":1315},[2862],{"text":2755,"type":726},{"type":780,"attrs":2864},{"id":2829,"body":2865},[2866],{"url":2867,"_uid":2868,"image":2869,"component":1608,"copyright_details":2872},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2870,"alt":2836,"name":7,"focus":48,"title":2836,"filename":2871,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":722,"content":2874},[2875],{"text":2754,"type":726},{"type":752,"attrs":2877,"content":2878},{"level":1315},[2879],{"text":2880,"type":726},"Stress Relief",{"type":780,"attrs":2882},{"id":2829,"body":2883},[2884],{"url":2885,"_uid":2886,"image":2887,"component":1608,"copyright_details":2891},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2888,"alt":2889,"name":7,"focus":48,"title":2889,"filename":2890,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":722,"content":2893},[2894,2896,2902,2904,2910],{"text":2895,"type":726},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2897,"type":726,"marks":2898},"unleashing that stress",[2899],{"type":741,"attrs":2900},{"href":2901,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2903,"type":726}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2905,"type":726,"marks":2906},"safe and healthy outlet",[2907],{"type":741,"attrs":2908},{"href":2909,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2911,"type":726}," for anyone who has ever felt the need to just get it all out.",{"type":752,"attrs":2913,"content":2914},{"level":1315},[2915],{"text":2916,"type":726},"Mental Wellness",{"type":780,"attrs":2918},{"id":2829,"body":2919},[2920],{"url":2921,"_uid":2922,"image":2923,"component":1608,"copyright_details":2926},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2924,"alt":2836,"name":7,"focus":48,"title":2836,"filename":2925,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":722,"content":2928},[2929,2931,2937,2939,2945,2947,2953],{"text":2930,"type":726},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2932,"type":726,"marks":2933},"prevent age-related cognitive decline",[2934],{"type":741,"attrs":2935},{"href":2936,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2938,"type":726},". Studies have also shown that as little as ",{"text":2940,"type":726,"marks":2941},"15 minutes per day",[2942],{"type":741,"attrs":2943},{"href":2944,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2946,"type":726}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2948,"type":726,"marks":2949},"regulate your emotional well-being",[2950],{"type":741,"attrs":2951},{"href":2952,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2954,"type":726}," over time with consistent workouts.",{"type":752,"attrs":2956,"content":2957},{"level":1315},[2958],{"text":2959,"type":726},"Convenience",{"type":780,"attrs":2961},{"id":2829,"body":2962},[2963],{"url":2964,"_uid":2965,"image":2966,"component":1608,"copyright_details":2969},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2967,"alt":2836,"name":7,"focus":48,"title":2836,"filename":2968,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":722,"content":2971},[2972,2974,2980],{"text":2973,"type":726},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2975,"type":726,"marks":2976},"boxing training at home",[2977],{"type":741,"attrs":2978},{"href":2979,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2981,"type":726},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":752,"attrs":2983,"content":2984},{"level":754},[2985],{"text":2986,"type":726},"30-Minute Throwdown",{"type":722,"content":2988},[2989,2991,2997,2999,3005,3007,3012],{"text":2990,"type":726},"You can start getting all the benefits of ",{"text":2992,"type":726,"marks":2993},"boxing at home",[2994],{"type":741,"attrs":2995},{"href":2996,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2998,"type":726}," with no equipment at all. ",{"text":3000,"type":726,"marks":3001},"Shadowboxing",[3002],{"type":741,"attrs":3003},{"href":3004,"uuid":48,"anchor":48,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":3006,"type":726}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. 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