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In just 15 minutes, practice boxing punch combinations and basic kickboxing moves, including the jab, the cross, the lead and rear kicks, and plank punches.","text",[729],{"type":730,"attrs":731},"styled",{"class":7},{"type":733},"hard_break",{"type":733},{"text":736,"type":727,"marks":737},"Each round consists of three (3) 1-minute drills, followed by 1 minute of rest. 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Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":857,"type":727,"marks":858},"FightCamp App",[859],{"type":751,"attrs":860},{"href":861,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":863,"type":727}," and train with real fighters from the comfort of your own home.",{"type":788,"attrs":865,"content":866},{"level":790},[867],{"text":868,"type":727},"Related Articles",{"type":723,"content":870},[871,877,878,884,885,891,892],{"text":872,"type":727,"marks":873},"30-Minute At-Home Boxing Workout For Beginners",[874],{"type":751,"attrs":875},{"href":876,"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":733},{"text":879,"type":727,"marks":880},"Five (5) At Home Boxing Workouts for Beginners You Can Stream For FREE",[881],{"type":751,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":733},{"text":886,"type":727,"marks":887},"3-Round Heavy Bag Boxing Workout For Beginners",[888],{"type":751,"attrs":889},{"href":890,"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":733},{"text":893,"type":727,"marks":894},"At-Home Heavyweight Boxer Workout For Beginners",[895],{"type":751,"attrs":896},{"href":897,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/at-home-heavyweight-boxer-workout-for-beginners",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":899,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":904,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":905,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":900,"component":118,"meta_info":901,"meta_title":7,"block_image":902,"cover_image":903,"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},[],[],"2021-04-26 00:00","article",{"_uid":909,"title":657,"plugin":43,"description":910},"d625759a-d04c-45b5-9f54-d5660de7ddc8","Download this FREE 4-ROUND AT-HOME KICKBOXING WORKOUT infographic with FightCamp Trainer Shanie Smash. Practice boxing punch combinations and kickboxing moves.",{"id":912,"alt":913,"name":7,"focus":48,"title":913,"filename":914,"copyright":7,"fieldtype":50},3470231,"FREE 15-Minute At-Home Kickboxing Workout ","https://a.storyblok.com/f/115220/2400x990/04c7f06e4e/free-15-minute-at-home-kickboxing-workout.png",[],[],"free-15-minute-at-home-kickboxing-workout-infographic","blogs/free-15-minute-at-home-kickboxing-workout-infographic",-2740,[],60887917,"bf80ab7f-0370-479e-8396-24d6ffb4b7e7","2021-04-26T07:25:00.000Z","training/{{story.slug}}",[],["Reactive",927],[928,1114,1267,1556,1751,1937],{"name":929,"created_at":930,"published_at":931,"updated_at":932,"id":933,"uuid":934,"content":935,"slug":1107,"full_slug":1108,"sort_by_date":48,"position":1109,"tag_list":1110,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":1112,"first_published_at":931,"release_id":48,"lang":60,"path":924,"alternates":1113,"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":936,"faqs":937,"title":929,"topic":946,"author":961,"content":962,"category":1088,"schedule":1096,"component":907,"meta_info":1097,"cover_image":1101,"description":1105,"contributors":1106},"c6387572-343f-40bf-8172-852035367c90",[938,942],{"_uid":939,"answer":940,"question":941,"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":943,"answer":944,"question":945,"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":947,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":959,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":948,"component":39,"meta_info":956,"block_image":957,"cover_image":958,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":949,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":954,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":955,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":950,"component":118,"meta_info":951,"meta_title":7,"block_image":952,"cover_image":953,"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":720,"content":963},[964,970,973,978,983,987,992,996,1001,1014,1019,1032,1037,1041,1046,1057,1062,1066,1071,1084],{"type":788,"attrs":965,"content":967},{"level":966},2,[968],{"text":969,"type":727},"Boxing Gym Culture",{"type":723,"content":971},[972],{"text":944,"type":727},{"type":788,"attrs":974,"content":975},{"level":966},[976],{"text":977,"type":727},"What Are the Basic Boxing Gym Rules? ",{"type":788,"attrs":979,"content":980},{"level":790},[981],{"text":982,"type":727},"Yes Coach, No Coach",{"type":723,"content":984},[985],{"text":986,"type":727},"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":788,"attrs":988,"content":989},{"level":790},[990],{"text":991,"type":727},"Sharing is Caring",{"type":723,"content":993},[994],{"text":995,"type":727},"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":788,"attrs":997,"content":998},{"level":790},[999],{"text":1000,"type":727},"Keep it Clean",{"type":723,"content":1002},[1003,1005,1012],{"text":1004,"type":727},"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":1006,"type":727,"marks":1007},"clean it off.",[1008],{"type":751,"attrs":1009},{"href":1010,"uuid":48,"anchor":48,"custom":1011,"target":754,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1013,"type":727}," 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":788,"attrs":1015,"content":1016},{"level":790},[1017],{"text":1018,"type":727},"No Killers in Sparring",{"type":723,"content":1020},[1021,1023,1030],{"text":1022,"type":727},"In most boxing gym workouts you will find yourself ",{"text":1024,"type":727,"marks":1025},"sparring",[1026],{"type":751,"attrs":1027},{"href":1028,"uuid":48,"anchor":48,"custom":1029,"target":754,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1031,"type":727},". 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":788,"attrs":1033,"content":1034},{"level":790},[1035],{"text":1036,"type":727},"Don’t Dump Your Weights",{"type":723,"content":1038},[1039],{"text":1040,"type":727},"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":788,"attrs":1042,"content":1043},{"level":790},[1044],{"text":1045,"type":727},"Leave the Weightcut Fighter Alone",{"type":723,"content":1047},[1048,1050,1055],{"text":1049,"type":727},"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":1051,"type":727,"marks":1052},"leave them alone.",[1053],{"type":1054},"italic",{"text":1056,"type":727}," 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":788,"attrs":1058,"content":1059},{"level":790},[1060],{"text":1061,"type":727},"The Golden Rule",{"type":723,"content":1063},[1064],{"text":1065,"type":727},"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":788,"attrs":1067,"content":1068},{"level":966},[1069],{"text":1070,"type":727},"Train Like a Fighter",{"type":723,"content":1072},[1073,1075,1082],{"text":1074,"type":727},"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":1076,"type":727,"marks":1077},"FightCamp",[1078],{"type":751,"attrs":1079},{"href":1080,"uuid":48,"anchor":48,"custom":1081,"target":754,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1083,"type":727}," 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":723,"content":1085},[1086],{"text":1087,"type":727},"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":1089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1090,"component":118,"meta_info":1091,"meta_title":7,"block_image":1092,"cover_image":1093,"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":1098,"title":1099,"plugin":43,"description":1100},"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":1102,"alt":1103,"name":7,"focus":7,"title":1103,"filename":1104,"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,[1111],"featured","152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1115,"created_at":1116,"published_at":1117,"updated_at":1118,"id":1119,"uuid":1120,"content":1121,"slug":1261,"full_slug":1262,"sort_by_date":48,"position":1263,"tag_list":1264,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":1265,"first_published_at":1117,"release_id":48,"lang":60,"path":924,"alternates":1266,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1122,"faqs":1123,"title":1115,"topic":1140,"author":961,"content":1155,"category":1245,"schedule":1253,"component":907,"meta_info":1254,"cover_image":1257,"description":1256,"contributors":1260},"96d7fcda-e3db-4f35-935d-fd195032b834",[1124,1128,1132,1136],{"_uid":1125,"answer":1126,"question":1127,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1129,"answer":1130,"question":1131,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1133,"answer":1134,"question":1135,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1137,"answer":1138,"question":1139,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1141,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1153,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1142,"component":39,"meta_info":1150,"block_image":1151,"cover_image":1152,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1143,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1148,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1149,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1144,"component":118,"meta_info":1145,"meta_title":7,"block_image":1146,"cover_image":1147,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":720,"content":1156},[1157,1179,1184,1187,1192,1195,1200,1222,1227,1231,1241],{"type":723,"content":1158},[1159,1161,1168,1170,1177],{"text":1160,"type":727},"Boxing is a sport about ",{"text":1162,"type":727,"marks":1163},"range",[1164],{"type":751,"attrs":1165},{"href":1166,"uuid":48,"anchor":48,"custom":1167,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1169,"type":727}," and ",{"text":1171,"type":727,"marks":1172},"distance",[1173],{"type":751,"attrs":1174},{"href":1175,"uuid":48,"anchor":48,"custom":1176,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1178,"type":727},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":788,"attrs":1180,"content":1181},{"level":966},[1182],{"text":1183,"type":727},"Step Behind The Jab",{"type":723,"content":1185},[1186],{"text":1130,"type":727},{"type":788,"attrs":1188,"content":1189},{"level":966},[1190],{"text":1191,"type":727},"Front Foot Defense",{"type":723,"content":1193},[1194],{"text":1134,"type":727},{"type":788,"attrs":1196,"content":1197},{"level":966},[1198],{"text":1199,"type":727},"Cutting Off The Ring",{"type":723,"content":1201},[1202,1204,1211,1213,1220],{"text":1203,"type":727},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1205,"type":727,"marks":1206},"outside fighter",[1207],{"type":751,"attrs":1208},{"href":1209,"uuid":48,"anchor":48,"custom":1210,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1212,"type":727},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1214,"type":727,"marks":1215},"jab",[1216],{"type":751,"attrs":1217},{"href":1218,"uuid":48,"anchor":48,"custom":1219,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1221,"type":727}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":788,"attrs":1223,"content":1224},{"level":966},[1225],{"text":1226,"type":727},"The Takeaway",{"type":723,"content":1228},[1229],{"text":1230,"type":727},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":723,"content":1232},[1233,1234,1239],{"text":1074,"type":727},{"text":1076,"type":727,"marks":1235},[1236],{"type":751,"attrs":1237},{"href":1080,"uuid":48,"anchor":48,"custom":1238,"target":754,"linktype":13},{},{"text":1240,"type":727}," 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":723,"content":1242},[1243],{"text":1244,"type":727},"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":1246,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1251,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1247,"component":118,"meta_info":1248,"meta_title":7,"block_image":1249,"cover_image":1250,"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},[],[],"2022-09-10 00:00",{"_uid":1255,"title":1115,"plugin":43,"description":1256},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1258,"alt":1115,"name":7,"focus":48,"title":1115,"filename":1259,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1111],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1268,"created_at":1269,"published_at":1270,"updated_at":1271,"id":1272,"uuid":1273,"content":1274,"slug":1549,"full_slug":1550,"sort_by_date":48,"position":1551,"tag_list":1552,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":1553,"first_published_at":1554,"release_id":48,"lang":60,"path":924,"alternates":1555,"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":1275,"faqs":1276,"title":1289,"topic":1290,"author":961,"content":1305,"category":1530,"schedule":1538,"component":907,"meta_info":1539,"cover_image":1543,"description":1547,"contributors":1548},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1277,1281,1285],{"_uid":1278,"answer":1279,"question":1280,"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":1282,"answer":1283,"question":1284,"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":1286,"answer":1287,"question":1288,"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":1291,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1303,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1292,"component":39,"meta_info":1300,"block_image":1301,"cover_image":1302,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1293,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1294,"component":118,"meta_info":1295,"meta_title":7,"block_image":1296,"cover_image":1297,"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":720,"content":1306},[1307,1311,1316,1329,1344,1349,1369,1373,1378,1395,1399,1419,1423,1428,1443,1447,1452,1476,1481,1495,1499,1513,1517,1527],{"type":723,"content":1308},[1309],{"text":1310,"type":727},"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":788,"attrs":1312,"content":1313},{"level":966},[1314],{"text":1315,"type":727},"Floyd “Money” Mayweather Jr.",{"type":776,"attrs":1317},{"id":1318,"body":1319},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1320],{"url":1321,"_uid":1323,"image":1324,"component":786,"copyright_details":1328},{"id":7,"url":7,"linktype":1322,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1325,"alt":1326,"name":7,"focus":7,"title":1326,"filename":1327,"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":723,"content":1330},[1331,1333,1342],{"text":1332,"type":727},"Regarded as the best technical boxer of this age, ",{"text":1334,"type":727,"marks":1335},"Floyd Mayweather Jr.",[1336,1340],{"type":751,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"custom":1339,"target":754,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1341},"underline",{"text":1343,"type":727}," 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":788,"attrs":1345,"content":1346},{"level":790},[1347],{"text":1348,"type":727},"The Philly Shell",{"type":795,"content":1350},[1351,1357,1363],{"type":798,"content":1352},[1353],{"type":723,"content":1354},[1355],{"text":1356,"type":727},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":798,"content":1358},[1359],{"type":723,"content":1360},[1361],{"text":1362,"type":727},"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":798,"content":1364},[1365],{"type":723,"content":1366},[1367],{"text":1368,"type":727},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":723,"content":1370},[1371],{"text":1372,"type":727},"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":788,"attrs":1374,"content":1375},{"level":966},[1376],{"text":1377,"type":727},"Pernell “Sweet Pea” Whitaker",{"type":776,"attrs":1379},{"id":1318,"body":1380},[1381],{"url":1382,"_uid":1383,"image":1384,"component":786,"copyright_details":1388},{"id":7,"url":7,"linktype":1322,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1385,"alt":1386,"name":7,"focus":7,"title":1386,"filename":1387,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1389],{"_uid":1390,"link":1391,"title":1393,"component":1394},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1392,"target":754,"linktype":13,"fieldtype":14,"cached_url":1392},"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":723,"content":1396},[1397],{"text":1398,"type":727},"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":795,"content":1400},[1401,1407,1413],{"type":798,"content":1402},[1403],{"type":723,"content":1404},[1405],{"text":1406,"type":727},"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":798,"content":1408},[1409],{"type":723,"content":1410},[1411],{"text":1412,"type":727},"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":798,"content":1414},[1415],{"type":723,"content":1416},[1417],{"text":1418,"type":727},"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":723,"content":1420},[1421],{"text":1422,"type":727},"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":788,"attrs":1424,"content":1425},{"level":966},[1426],{"text":1427,"type":727},"Muhammad Ali",{"type":776,"attrs":1429},{"id":1318,"body":1430},[1431],{"url":1432,"_uid":1433,"image":1434,"component":786,"copyright_details":1437},{"id":7,"url":7,"linktype":1322,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1435,"alt":1326,"name":7,"focus":7,"title":1326,"filename":1436,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1438],{"_uid":1439,"link":1440,"title":1442,"component":1394},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1441,"target":754,"linktype":13,"fieldtype":14,"cached_url":1441},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":723,"content":1444},[1445],{"text":1446,"type":727},"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":788,"attrs":1448,"content":1449},{"level":790},[1450],{"text":1451,"type":727},"The Ali Shuffle",{"type":795,"content":1453},[1454,1470],{"type":798,"content":1455},[1456],{"type":723,"content":1457},[1458,1460,1468],{"text":1459,"type":727},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1461,"type":727,"marks":1462},"To do the Ali Shuffle",[1463,1467],{"type":751,"attrs":1464},{"href":1465,"uuid":48,"anchor":48,"custom":1466,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1341},{"text":1469,"type":727},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":798,"content":1471},[1472],{"type":723,"content":1473},[1474],{"text":1475,"type":727},"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":788,"attrs":1477,"content":1478},{"level":790},[1479],{"text":1480,"type":727},"The Rope a Dope",{"type":795,"content":1482},[1483,1489],{"type":798,"content":1484},[1485],{"type":723,"content":1486},[1487],{"text":1488,"type":727},"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":798,"content":1490},[1491],{"type":723,"content":1492},[1493],{"text":1494,"type":727},"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":723,"content":1496},[1497],{"text":1498,"type":727},"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":723,"content":1500},[1501,1503,1511],{"text":1502,"type":727},"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":1504,"type":727,"marks":1505},"FightCamp Community",[1506,1510],{"type":751,"attrs":1507},{"href":1508,"uuid":48,"anchor":48,"custom":1509,"target":754,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1341},{"text":1512,"type":727},"!",{"type":788,"attrs":1514,"content":1515},{"level":966},[1516],{"text":1070,"type":727},{"type":723,"content":1518},[1519,1520,1526],{"text":1074,"type":727},{"text":1076,"type":727,"marks":1521},[1522,1525],{"type":751,"attrs":1523},{"href":1080,"uuid":48,"anchor":48,"custom":1524,"target":754,"linktype":13},{},{"type":1341},{"text":1240,"type":727},{"type":723,"content":1528},[1529],{"text":1244,"type":727},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1531,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1536,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1532,"component":118,"meta_info":1533,"meta_title":7,"block_image":1534,"cover_image":1535,"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":1540,"title":1541,"plugin":43,"description":1542},"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":1544,"alt":1545,"name":7,"focus":7,"title":1545,"filename":1546,"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,[1111],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1557,"created_at":1558,"published_at":1559,"updated_at":1560,"id":1561,"uuid":1562,"content":1563,"slug":1745,"full_slug":1746,"sort_by_date":48,"position":1747,"tag_list":1748,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":1749,"first_published_at":1559,"release_id":48,"lang":60,"path":924,"alternates":1750,"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":1564,"faqs":1565,"title":1557,"topic":1570,"author":961,"content":1585,"category":1726,"schedule":1734,"component":907,"meta_info":1735,"cover_image":1739,"description":1743,"contributors":1744},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1566],{"_uid":1567,"answer":1568,"question":1569,"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":1571,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1583,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1584,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1572,"component":39,"meta_info":1580,"block_image":1581,"cover_image":1582,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1574,"component":118,"meta_info":1575,"meta_title":7,"block_image":1576,"cover_image":1577,"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":720,"content":1586},[1587,1591,1596,1601,1625,1630,1653,1658,1672,1677,1691,1696,1700,1705,1709,1713,1723],{"type":723,"content":1588},[1589],{"text":1590,"type":727},"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":788,"attrs":1592,"content":1593},{"level":966},[1594],{"text":1595,"type":727},"5 Ways to Shake Up Your Cardio",{"type":788,"attrs":1597,"content":1598},{"level":790},[1599],{"text":1600,"type":727},"Swimming",{"type":723,"content":1602},[1603,1605,1613,1615,1623],{"text":1604,"type":727},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1606,"type":727,"marks":1607},"Flo Master’s",[1608,1612],{"type":751,"attrs":1609},{"href":1610,"uuid":48,"anchor":48,"custom":1611,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1341},{"text":1614,"type":727}," favorite forms of ",{"text":1616,"type":727,"marks":1617},"active recovery",[1618,1622],{"type":751,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"custom":1621,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1341},{"text":1624,"type":727}," 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":788,"attrs":1626,"content":1627},{"level":790},[1628],{"text":1629,"type":727},"Tabata Bag Drills",{"type":723,"content":1631},[1632,1634,1642,1644,1651],{"text":1633,"type":727},"One great way to get your anaerobic endurance up is with ",{"text":1635,"type":727,"marks":1636},"Tabata",[1637,1641],{"type":751,"attrs":1638},{"href":1639,"uuid":48,"anchor":48,"custom":1640,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1341},{"text":1643,"type":727}," 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":857,"type":727,"marks":1645},[1646,1650],{"type":751,"attrs":1647},{"href":1648,"uuid":48,"anchor":48,"custom":1649,"target":754,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1341},{"text":1652,"type":727}," 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":788,"attrs":1654,"content":1655},{"level":790},[1656],{"text":1657,"type":727},"Footwork Heavy Sports",{"type":723,"content":1659},[1660,1662,1670],{"text":1661,"type":727},"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":1663,"type":727,"marks":1664},"dancing",[1665,1669],{"type":751,"attrs":1666},{"href":1667,"uuid":48,"anchor":48,"custom":1668,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1341},{"text":1671,"type":727}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":788,"attrs":1673,"content":1674},{"level":790},[1675],{"text":1676,"type":727},"Hiking",{"type":723,"content":1678},[1679,1681,1689],{"text":1680,"type":727},"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":1682,"type":727,"marks":1683},"healthy snacks",[1684,1688],{"type":751,"attrs":1685},{"href":1686,"uuid":48,"anchor":48,"custom":1687,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1341},{"text":1690,"type":727},"! ",{"type":788,"attrs":1692,"content":1693},{"level":790},[1694],{"text":1695,"type":727},"Shadowboxing Punchouts",{"type":723,"content":1697},[1698],{"text":1699,"type":727},"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":788,"attrs":1701,"content":1702},{"level":966},[1703],{"text":1704,"type":727},"Shaking Up Your Cardio",{"type":723,"content":1706},[1707],{"text":1708,"type":727},"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":788,"attrs":1710,"content":1711},{"level":966},[1712],{"text":1070,"type":727},{"type":723,"content":1714},[1715,1716,1722],{"text":1074,"type":727},{"text":1076,"type":727,"marks":1717},[1718,1721],{"type":751,"attrs":1719},{"href":1080,"uuid":48,"anchor":48,"custom":1720,"target":754,"linktype":13},{},{"type":1341},{"text":1083,"type":727},{"type":723,"content":1724},[1725],{"text":1244,"type":727},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1727,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1732,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1728,"component":118,"meta_info":1729,"meta_title":7,"block_image":1730,"cover_image":1731,"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":1736,"title":1737,"plugin":43,"description":1738},"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":1740,"alt":1741,"name":7,"focus":7,"title":1741,"filename":1742,"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,[1111],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1752,"created_at":1753,"published_at":1754,"updated_at":1755,"id":1756,"uuid":1757,"content":1758,"slug":1930,"full_slug":1931,"sort_by_date":48,"position":1932,"tag_list":1933,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":1934,"first_published_at":1935,"release_id":48,"lang":60,"path":924,"alternates":1936,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1759,"faqs":1760,"title":1777,"topic":1778,"author":961,"content":1793,"category":1911,"schedule":1919,"component":907,"meta_info":1920,"cover_image":1924,"description":1928,"contributors":1929},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1761,1765,1769,1773],{"_uid":1762,"answer":1763,"question":1764,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1766,"answer":1767,"question":1768,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1770,"answer":1771,"question":1772,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1774,"answer":1775,"question":1776,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1779,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1791,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1780,"component":39,"meta_info":1788,"block_image":1789,"cover_image":1790,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1781,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"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":720,"content":1794},[1795,1807,1811,1822,1835,1839,1848,1852,1856,1865,1878,1882,1895,1899,1908],{"type":723,"content":1796},[1797,1799,1805],{"text":1798,"type":727},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1427,"type":727,"marks":1800},[1801],{"type":751,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"custom":1804,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1806,"type":727}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":788,"attrs":1808,"content":1809},{"level":966},[1810],{"text":1768,"type":727},{"type":776,"attrs":1812},{"id":1813,"body":1814},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1815],{"url":7,"_uid":1816,"image":1817,"component":786,"copyright_details":1821},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1818,"alt":1819,"name":7,"focus":7,"title":1819,"filename":1820,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":723,"content":1823},[1824,1826,1833],{"text":1825,"type":727},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1827,"type":727,"marks":1828},"Manny Pacquiao",[1829],{"type":751,"attrs":1830},{"href":1831,"uuid":48,"anchor":48,"custom":1832,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1834,"type":727},". His punches have great technique and flow well, naturally building momentum.",{"type":788,"attrs":1836,"content":1837},{"level":966},[1838],{"text":1772,"type":727},{"type":776,"attrs":1840},{"id":1813,"body":1841},[1842],{"url":7,"_uid":1843,"image":1844,"component":786,"copyright_details":1847},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1845,"alt":1819,"name":7,"focus":7,"title":1819,"filename":1846,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":723,"content":1849},[1850],{"text":1851,"type":727},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":788,"attrs":1853,"content":1854},{"level":966},[1855],{"text":1776,"type":727},{"type":776,"attrs":1857},{"id":1813,"body":1858},[1859],{"url":7,"_uid":1860,"image":1861,"component":786,"copyright_details":1864},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1862,"alt":1819,"name":7,"focus":7,"title":1819,"filename":1863,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":723,"content":1866},[1867,1869,1876],{"text":1868,"type":727},"In boxing movies, you will often hear boxers ‘",{"text":1870,"type":727,"marks":1871},"hiss",[1872],{"type":751,"attrs":1873},{"href":1874,"uuid":48,"anchor":48,"custom":1875,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1877,"type":727},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":788,"attrs":1879,"content":1880},{"level":966},[1881],{"text":1226,"type":727},{"type":723,"content":1883},[1884,1886,1893],{"text":1885,"type":727},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1887,"type":727,"marks":1888},"breathing",[1889],{"type":751,"attrs":1890},{"href":1891,"uuid":48,"anchor":48,"custom":1892,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1894,"type":727}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":788,"attrs":1896,"content":1897},{"level":966},[1898],{"text":1070,"type":727},{"type":723,"content":1900},[1901,1902,1907],{"text":1074,"type":727},{"text":1076,"type":727,"marks":1903},[1904],{"type":751,"attrs":1905},{"href":1080,"uuid":48,"anchor":48,"custom":1906,"target":754,"linktype":13},{},{"text":1240,"type":727},{"type":723,"content":1909},[1910],{"text":1244,"type":727},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1912,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1917,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1913,"component":118,"meta_info":1914,"meta_title":7,"block_image":1915,"cover_image":1916,"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},[],[],"2022-12-22 00:00",{"_uid":1921,"title":1922,"plugin":43,"description":1923},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1925,"alt":1926,"name":7,"focus":7,"title":1926,"filename":1927,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1111],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1938,"created_at":1939,"published_at":1940,"updated_at":1941,"id":1942,"uuid":1943,"content":1944,"slug":2254,"full_slug":2255,"sort_by_date":48,"position":2256,"tag_list":2257,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":2258,"first_published_at":1940,"release_id":48,"lang":60,"path":924,"alternates":2259,"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":1945,"faqs":1946,"title":1938,"topic":1979,"author":1994,"content":1995,"category":2236,"schedule":2244,"component":907,"meta_info":2245,"cover_image":2249,"description":2248,"contributors":2253},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1947,1951,1955,1959,1963,1967,1971,1975],{"_uid":1948,"answer":1949,"question":1950,"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":1952,"answer":1953,"question":1954,"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":1956,"answer":1957,"question":1958,"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":1960,"answer":1961,"question":1962,"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":1964,"answer":1965,"question":1966,"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":1968,"answer":1969,"question":1970,"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":1972,"answer":1973,"question":1974,"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":1976,"answer":1977,"question":1978,"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":1980,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1992,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1981,"component":39,"meta_info":1989,"block_image":1990,"cover_image":1991,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1982,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1987,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1988,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1983,"component":118,"meta_info":1984,"meta_title":7,"block_image":1985,"cover_image":1986,"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":720,"content":1996},[1997,2017,2021,2025,2030,2034,2046,2066,2070,2080,2083,2088,2099,2119,2124,2134,2162,2167,2177,2189,2194,2221,2225,2233],{"type":723,"content":1998},[1999,2001,2007,2009,2015],{"text":2000,"type":727},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2002,"type":727,"marks":2003},"over two hours each day",[2004],{"type":751,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2008,"type":727}," on social media. The ",{"text":2010,"type":727,"marks":2011},"CDC",[2012],{"type":751,"attrs":2013},{"href":2014,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2016,"type":727}," 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":723,"content":2018},[2019],{"text":2020,"type":727},"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":723,"content":2022},[2023],{"text":2024,"type":727},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":788,"attrs":2026,"content":2027},{"level":966},[2028],{"text":2029,"type":727},"Benefits of a 30-Minute Boxing Workout",{"type":788,"attrs":2031,"content":2032},{"level":790},[2033],{"text":1958,"type":727},{"type":776,"attrs":2035},{"id":2036,"body":2037},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2038],{"url":2039,"_uid":2040,"image":2041,"component":786,"copyright_details":2045},{"id":7,"url":7,"linktype":1322,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2042,"alt":2043,"name":7,"focus":48,"title":2043,"filename":2044,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":723,"content":2047},[2048,2050,2056,2058,2064],{"text":2049,"type":727},"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":2051,"type":727,"marks":2052},"heavy bag",[2053],{"type":751,"attrs":2054},{"href":2055,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2057,"type":727},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2059,"type":727,"marks":2060},"fantastic shape",[2061],{"type":751,"attrs":2062},{"href":2063,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2065,"type":727},". 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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":2112,"type":727,"marks":2113},"safe and healthy outlet",[2114],{"type":751,"attrs":2115},{"href":2116,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2118,"type":727}," for anyone who has ever felt the need to just get it all out.",{"type":788,"attrs":2120,"content":2121},{"level":790},[2122],{"text":2123,"type":727},"Mental Wellness",{"type":776,"attrs":2125},{"id":2036,"body":2126},[2127],{"url":2128,"_uid":2129,"image":2130,"component":786,"copyright_details":2133},{"id":7,"url":7,"linktype":1322,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2131,"alt":2043,"name":7,"focus":48,"title":2043,"filename":2132,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":723,"content":2135},[2136,2138,2144,2146,2152,2154,2160],{"text":2137,"type":727},"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":2139,"type":727,"marks":2140},"prevent age-related cognitive decline",[2141],{"type":751,"attrs":2142},{"href":2143,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2145,"type":727},". Studies have also shown that as little as ",{"text":2147,"type":727,"marks":2148},"15 minutes per day",[2149],{"type":751,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2153,"type":727}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2155,"type":727,"marks":2156},"regulate your emotional well-being",[2157],{"type":751,"attrs":2158},{"href":2159,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2161,"type":727}," over time with consistent workouts.",{"type":788,"attrs":2163,"content":2164},{"level":790},[2165],{"text":2166,"type":727},"Convenience",{"type":776,"attrs":2168},{"id":2036,"body":2169},[2170],{"url":2171,"_uid":2172,"image":2173,"component":786,"copyright_details":2176},{"id":7,"url":7,"linktype":1322,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2174,"alt":2043,"name":7,"focus":48,"title":2043,"filename":2175,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":723,"content":2178},[2179,2181,2187],{"text":2180,"type":727},"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":2182,"type":727,"marks":2183},"boxing training at home",[2184],{"type":751,"attrs":2185},{"href":2186,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2188,"type":727},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":788,"attrs":2190,"content":2191},{"level":966},[2192],{"text":2193,"type":727},"30-Minute Throwdown",{"type":723,"content":2195},[2196,2198,2204,2206,2212,2214,2219],{"text":2197,"type":727},"You can start getting all the benefits of ",{"text":2199,"type":727,"marks":2200},"boxing at home",[2201],{"type":751,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2205,"type":727}," with no equipment at all. ",{"text":2207,"type":727,"marks":2208},"Shadowboxing",[2209],{"type":751,"attrs":2210},{"href":2211,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2213,"type":727}," 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 ",{"text":2051,"type":727,"marks":2215},[2216],{"type":751,"attrs":2217},{"href":2218,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2220,"type":727}," to your home gym can be life-changing.",{"type":788,"attrs":2222,"content":2223},{"level":966},[2224],{"text":1070,"type":727},{"type":723,"content":2226},[2227,2228,2232],{"text":1074,"type":727},{"text":1076,"type":727,"marks":2229},[2230],{"type":751,"attrs":2231},{"href":1080,"uuid":48,"anchor":48,"target":754,"linktype":13},{"text":1240,"type":727},{"type":723,"content":2234},[2235],{"text":1244,"type":727},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2237,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2242,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2243,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2238,"component":118,"meta_info":2239,"meta_title":7,"block_image":2240,"cover_image":2241,"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},[],[],"2022-12-05 00:00",{"_uid":2246,"title":2247,"plugin":43,"description":2248},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2250,"alt":2251,"name":7,"focus":48,"title":2251,"filename":2252,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1111],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":907,"created_at":2261,"published_at":2262,"updated_at":2263,"id":2264,"uuid":2265,"content":2266,"slug":907,"full_slug":2287,"sort_by_date":48,"position":446,"tag_list":2288,"is_startpage":9,"parent_id":2289,"meta_data":48,"group_id":2290,"first_published_at":2291,"release_id":48,"lang":60,"path":7,"alternates":2292,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2267,"component":2268,"meta_info":2269,"custom_content_list":2271},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2270,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2272,2277,2282],{"_uid":2273,"label":2274,"value":2275,"dev_id":2276,"component":727},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2278,"label":2279,"value":2280,"dev_id":2281,"component":727},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2283,"label":2284,"value":2285,"dev_id":2286,"component":727},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892844047]