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Boxers of all levels can reap the benefits of this kettlebell workout at home or at the gym.","Full-Body Kettlebell Exercises For Strengthening & Balance","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"df858d03-0c84-41bb-b08c-07f7584d918d","Here are five (5) exercises you can do with a kettlebell:\n1. Kettlebell Swings\n2. Kettlebell Deadlifts\n3. Kettlebell Around The World\n4. Kettlebell Romanian Deadlifts\n5. Kettlebell Boxer Twists","What are exercises I can do with a kettlebell?",{"_uid":676,"answer":677,"question":678,"component":670},"59e455d8-dc44-410f-8c0d-45ae4cabbb5c","- Stand with your feet slightly wider than shoulder-width apart and your knees slightly bent\n- Holding the kettlebell with both hands, swing it back between your legs to create momentum\n- Push your hips forward and engage your core as you swing the kettlebell out in front of you, bringing it up to chest height before bringing it back down\n- Repeat 25 times","1. Kettlebell Swings (25 reps)",{"_uid":680,"answer":681,"question":682,"component":670},"9b60d94a-7fad-44a3-90bb-c9ad3f8a72b0","- Straddle your kettlebell with your feet hip-width apart\n- Bend at the knees with your hips up and back flat\n- Grab your kettlebell with both hands and stand straight up\n- Lower the kettlebell back to the ground by bending at the knees\n- Keep your arms straight throughout the motion\n- Breathe out as you come back up\n- Repeat for 15 reps","2. Kettlebell Deadlifts (15 reps)",{"_uid":684,"answer":685,"question":686,"component":670},"a76ad12f-4b02-4b44-948c-50743efd04b4","- Start with your feet shoulder-width apart and hold the kettlebell in front of your pelvis with both hands\n- In a controlled movement, swing the kettlebell to the right around your body by switching hands in the front and back\n- Repeat this motion to the right for 10 reps\n- Switch directions and repeat for 10 more reps","3. Kettlebell Around The World (10 reps each side)",{"_uid":688,"answer":689,"question":690,"component":670},"5eb5c0df-c98c-4dbc-8992-5a511a8506d7","- Stand with your feet shoulder-width apart\n- Bend at the hip and pick up the kettlebell with your right hand\n- Keep your legs and back straight, shoulders tight\n- Keep your arm extended as you straighten back up\n- As you bend back down, lift your left leg straight out behind you\n- Keep your back flat like a tabletop - it’s all about balance\n- Remember to breathe out and squeeze your glutes at the top as you come up\n- Repeat for 10 reps\n- Switch sides and repeat for 10 more reps","4. Kettlebell Romanian Deadlifts (10 reps each side)",{"_uid":692,"answer":693,"question":694,"component":670},"dec791f9-d326-4393-9c41-b493a511bf86","- Sit on the ground with your knees bent and feet pressing firmly on the floor\n- Lean back slightly while keeping your back straight and holding the kettlebell by the horns at chest level\n- Twist your torso to the right and return to center, then twist to the left and return to center\n- Repeat moving from side to side for 25 reps","5. Kettlebell Boxer Twists (25 reps)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":133,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":718,"_uid":719,"name":720,"photo":721,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":722,"alt":720,"name":7,"focus":48,"title":720,"filename":723,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":735,"content":736},"doc",[737,743,773,780,787,800,828,832,837,847,891,896,906,932,937,947,1003,1008,1018,1044,1048,1076,1081],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"Incorporating a kettlebell into your workout is great for strengthening and improving balance, making it a favorite piece of workout equipment for boxing training.","text",{"type":738,"content":744},[745,747,755,757,763,765,771],{"text":746,"type":742},"These kettlebell exercises will work your ",{"text":748,"type":742,"marks":749},"arms",[750],{"type":751,"attrs":752},"link",{"href":753,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/8-best-arm-toning-exercises-for-summer/","_blank",{"text":756,"type":742},", ",{"text":758,"type":742,"marks":759},"legs",[760],{"type":751,"attrs":761},{"href":762,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-need-strong-legs-for-boxing/",{"text":764,"type":742},", and ",{"text":766,"type":742,"marks":767},"core",[768],{"type":751,"attrs":769},{"href":770,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/6-pack-abs-in-10-minutes-core-workout/",{"text":772,"type":742},". Boxers of all levels can reap the benefits of this kettlebell workout at home or at the gym.",{"type":774,"attrs":775,"content":777},"heading",{"level":776},2,[778],{"text":779,"type":742},"5 Kettlebell Exercises",{"type":774,"attrs":781,"content":783},{"level":782},3,[784,785],{"text":678,"type":742},{"type":786},"hard_break",{"type":788,"attrs":789},"blok",{"id":790,"body":791},"2a6dcfb8-2e8c-4113-9bfb-ebbee3c3435c",[792],{"_uid":793,"image":794,"component":798,"copyright_details":799},"i-cb1f10e6-f56d-416c-90e5-23ac2d45d977",{"id":795,"alt":796,"name":7,"focus":48,"title":796,"filename":797,"copyright":7,"fieldtype":50},3626141,"Shanie Smash Doing Kettlebell Swings","https://a.storyblok.com/f/115220/1100x1100/1df9931afb/kettlebell_swings.png","content_image",[],{"type":801,"content":802},"bullet_list",[803,810,816,822],{"type":804,"content":805},"list_item",[806],{"type":738,"content":807},[808],{"text":809,"type":742},"Stand with your feet slightly wider than shoulder-width apart and your knees slightly bent",{"type":804,"content":811},[812],{"type":738,"content":813},[814],{"text":815,"type":742},"Holding the kettlebell with both hands, swing it back between your legs to create momentum",{"type":804,"content":817},[818],{"type":738,"content":819},[820],{"text":821,"type":742},"Push your hips forward and engage your core as you swing the kettlebell out in front of you, bringing it up to chest height before bringing it back down",{"type":804,"content":823},[824],{"type":738,"content":825},[826],{"text":827,"type":742},"Repeat 25 times",{"type":738,"content":829},[830],{"text":831,"type":742},"*Note: You’re not using arm strength here, you’re popping your hips for leverage. Make sure you breathe out as you swing the kettlebell forward.",{"type":774,"attrs":833,"content":834},{"level":782},[835,836],{"text":682,"type":742},{"type":786},{"type":788,"attrs":838},{"id":790,"body":839},[840],{"_uid":841,"image":842,"component":798,"copyright_details":846},"i-403b3f63-8200-4c76-84d8-bdfb5beafb05",{"id":843,"alt":844,"name":7,"focus":48,"title":844,"filename":845,"copyright":7,"fieldtype":50},3626203,"Shanie Smash Doing Kettlebell Deadlifts","https://a.storyblok.com/f/115220/1100x1100/9ef6031115/kettlebell_deadlifts.png",[],{"type":801,"content":848},[849,855,861,867,873,879,885],{"type":804,"content":850},[851],{"type":738,"content":852},[853],{"text":854,"type":742},"Straddle your kettlebell with your feet hip-width apart",{"type":804,"content":856},[857],{"type":738,"content":858},[859],{"text":860,"type":742},"Bend at the knees with your hips up and back flat",{"type":804,"content":862},[863],{"type":738,"content":864},[865],{"text":866,"type":742},"Grab your kettlebell with both hands and stand straight up",{"type":804,"content":868},[869],{"type":738,"content":870},[871],{"text":872,"type":742},"Lower the kettlebell back to the ground by bending at the knees",{"type":804,"content":874},[875],{"type":738,"content":876},[877],{"text":878,"type":742},"Keep your arms straight throughout the motion",{"type":804,"content":880},[881],{"type":738,"content":882},[883],{"text":884,"type":742},"Breathe out as you come back up",{"type":804,"content":886},[887],{"type":738,"content":888},[889],{"text":890,"type":742},"Repeat for 15 reps",{"type":774,"attrs":892,"content":893},{"level":782},[894,895],{"text":686,"type":742},{"type":786},{"type":788,"attrs":897},{"id":790,"body":898},[899],{"_uid":900,"image":901,"component":798,"copyright_details":905},"i-7236f2cc-2770-4ce0-b8be-3b5660bce586",{"id":902,"alt":903,"name":7,"focus":48,"title":903,"filename":904,"copyright":7,"fieldtype":50},3626202,"Shanie Smash Doing Kettlebell Around The Worlds","https://a.storyblok.com/f/115220/1100x1100/cdf5c9dd58/kettlebell_around_the_world.png",[],{"type":801,"content":907},[908,914,920,926],{"type":804,"content":909},[910],{"type":738,"content":911},[912],{"text":913,"type":742},"Start with your feet shoulder-width apart and hold the kettlebell in front of your pelvis with both hands",{"type":804,"content":915},[916],{"type":738,"content":917},[918],{"text":919,"type":742},"In a controlled movement, swing the kettlebell to the right around your body by switching hands in the front and back ",{"type":804,"content":921},[922],{"type":738,"content":923},[924],{"text":925,"type":742},"Repeat this motion to the right for 10 reps",{"type":804,"content":927},[928],{"type":738,"content":929},[930],{"text":931,"type":742},"Switch directions and repeat for 10 more reps",{"type":774,"attrs":933,"content":934},{"level":782},[935,936],{"text":690,"type":742},{"type":786},{"type":788,"attrs":938},{"id":790,"body":939},[940],{"_uid":941,"image":942,"component":798,"copyright_details":946},"i-525f1b91-ce15-47b0-98a3-9ea4fde9f69c",{"id":943,"alt":944,"name":7,"focus":48,"title":944,"filename":945,"copyright":7,"fieldtype":50},3655935,"Shanie Smash Doing Kettlebell Romanian Deadlifts","https://a.storyblok.com/f/115220/1100x1100/9ecefc1d2d/kettlebell_romanian_deadlifts.png",[],{"type":801,"content":948},[949,955,961,967,973,979,985,991,997],{"type":804,"content":950},[951],{"type":738,"content":952},[953],{"text":954,"type":742},"Stand with your feet shoulder-width apart",{"type":804,"content":956},[957],{"type":738,"content":958},[959],{"text":960,"type":742},"Bend at the hip and pick up the kettlebell with your right hand",{"type":804,"content":962},[963],{"type":738,"content":964},[965],{"text":966,"type":742},"Keep your legs and back straight, shoulders tight",{"type":804,"content":968},[969],{"type":738,"content":970},[971],{"text":972,"type":742},"Keep your arm extended as you straighten back up",{"type":804,"content":974},[975],{"type":738,"content":976},[977],{"text":978,"type":742},"As you bend back down, lift your left leg straight out behind you",{"type":804,"content":980},[981],{"type":738,"content":982},[983],{"text":984,"type":742},"Keep your back flat like a tabletop - it’s all about balance",{"type":804,"content":986},[987],{"type":738,"content":988},[989],{"text":990,"type":742},"Remember to breathe out and squeeze your glutes at the top as you come up",{"type":804,"content":992},[993],{"type":738,"content":994},[995],{"text":996,"type":742},"Repeat for 10 reps",{"type":804,"content":998},[999],{"type":738,"content":1000},[1001],{"text":1002,"type":742},"Switch sides and repeat for 10 more reps",{"type":774,"attrs":1004,"content":1005},{"level":782},[1006,1007],{"text":694,"type":742},{"type":786},{"type":788,"attrs":1009},{"id":790,"body":1010},[1011],{"_uid":1012,"image":1013,"component":798,"copyright_details":1017},"i-222076a1-f5d2-40ca-8091-a6e4d5b1dcd3",{"id":1014,"alt":1015,"name":7,"focus":48,"title":1015,"filename":1016,"copyright":7,"fieldtype":50},3626250,"Shanie Smash Kettlebell Boxer Twists","https://a.storyblok.com/f/115220/1100x1100/36371b293c/boxer_twists.png",[],{"type":801,"content":1019},[1020,1026,1032,1038],{"type":804,"content":1021},[1022],{"type":738,"content":1023},[1024],{"text":1025,"type":742},"Sit on the ground with your knees bent and feet pressing firmly on the floor",{"type":804,"content":1027},[1028],{"type":738,"content":1029},[1030],{"text":1031,"type":742},"Lean back slightly while keeping your back straight and holding the kettlebell by the horns at chest level",{"type":804,"content":1033},[1034],{"type":738,"content":1035},[1036],{"text":1037,"type":742},"Twist your torso to the right and return to center, then twist to the left and return to center",{"type":804,"content":1039},[1040],{"type":738,"content":1041},[1042],{"text":1043,"type":742},"Repeat moving from side to side for 25 reps",{"type":738,"content":1045},[1046],{"text":1047,"type":742},"For an added challenge repeat these five exercises 2 more times.",{"type":738,"content":1049},[1050,1052,1058,1060,1066,1068,1074],{"text":1051,"type":742},"Awesome job! Don’t forget to cool down with some ",{"text":1053,"type":742,"marks":1054},"stretching",[1055],{"type":751,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://www.youtube.com/watch?v=kV7vTy2SPhw",{"text":1059,"type":742}," and ",{"text":1061,"type":742,"marks":1062},"refuel",[1063],{"type":751,"attrs":1064},{"href":1065,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-to-eat-after-a-boxing-workout/",{"text":1067,"type":742}," your body with enough ",{"text":1069,"type":742,"marks":1070},"protein",[1071],{"type":751,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1075,"type":742}," for recovery and repair. Exercising with a kettlebell will increase your strength and improve your balance, two key focus areas for all boxers to up their skills in the ring or training at home. This makes kettlebell workouts a great asset to boxing training for fighters of all levels.",{"type":774,"attrs":1077,"content":1078},{"level":776},[1079],{"text":1080,"type":742},"Don't Stop Just Yet",{"type":738,"content":1082},[1083,1085,1091,1093,1099,1101,1107],{"text":1084,"type":742},"For more kettlebell exercises to add to your strength training routine, check out FightCamp Trainer Coach PJ’s ",{"text":1086,"type":742,"marks":1087},"five (5) kettlebell exercises",[1088],{"type":751,"attrs":1089},{"href":1090,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://www.youtube.com/watch?v=LHuv7FYgQSM&t=97s",{"text":1092,"type":742},". Head over to FightCamp’s ",{"text":1094,"type":742,"marks":1095},"library of training videos",[1096],{"type":751,"attrs":1097},{"href":1098,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://bit.ly/3oYefXf",{"text":1100,"type":742}," to find even more at-home boxing and strength training workouts you can do with or without equipment and learn how ",{"text":1102,"type":742,"marks":1103},"FightCamp",[1104],{"type":751,"attrs":1105},{"href":1106,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1108,"type":742}," can help you with your boxing and kickboxing journey.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1110,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1115,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1111,"component":118,"meta_info":1112,"meta_title":7,"block_image":1113,"cover_image":1114,"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},[],[],"2022-01-31 00:00","article",{"_uid":1120,"title":657,"plugin":43,"description":1121},"81e1d77e-7c64-48c5-9137-85cd9dc87918","Balance is a key element of boxing. You can improve your strength and balance with this 5 exercise kettlebell circuit and get a full-body workout!",{"id":1123,"alt":669,"name":7,"focus":48,"title":669,"filename":1124,"copyright":7,"fieldtype":50},3626077,"https://a.storyblok.com/f/115220/2400x990/f16aad8538/full-body-kettlebell-exercises-for-strengthening-balance.png","full-body-kettlebell-exercises-for-strength-balance","blogs/full-body-kettlebell-exercises-for-strength-balance",-3350,[1129],"featured",60887917,"d58dd089-73cd-44f3-be3c-1fae37f62a81","2022-01-31T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1136],[1137,1375,1759,2182,2595,2772],{"name":1138,"created_at":1139,"published_at":1140,"updated_at":1141,"id":1142,"uuid":1143,"content":1144,"slug":1368,"full_slug":1369,"sort_by_date":48,"position":1370,"tag_list":1371,"is_startpage":9,"parent_id":1130,"meta_data":48,"group_id":1372,"first_published_at":1373,"release_id":48,"lang":60,"path":1133,"alternates":1374,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1145,"faqs":1146,"title":1138,"topic":1167,"author":1182,"content":1183,"category":1350,"schedule":1358,"component":1118,"meta_info":1359,"cover_image":1363,"description":1362,"contributors":1367},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1147,1151,1155,1159,1163],{"_uid":1148,"answer":1149,"question":1150,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1152,"answer":1153,"question":1154,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1156,"answer":1157,"question":1158,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1160,"answer":1161,"question":1162,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1164,"answer":1165,"question":1166,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1168,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1180,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1169,"component":39,"meta_info":1177,"block_image":1178,"cover_image":1179,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1170,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1175,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1171,"component":118,"meta_info":1172,"meta_title":7,"block_image":1173,"cover_image":1174,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1184},[1185,1189,1193,1197,1210,1214,1218,1223,1236,1249,1254,1265,1269,1291,1296,1307,1320,1325,1329,1334,1346],{"type":738,"content":1186},[1187],{"text":1188,"type":742},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":738,"content":1190},[1191],{"text":1192,"type":742},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":774,"attrs":1194,"content":1195},{"level":776},[1196],{"text":1150,"type":742},{"type":738,"content":1198},[1199,1201,1208],{"text":1200,"type":742},"According to the ",{"text":1202,"type":742,"marks":1203},"Mayo Clinic",[1204],{"type":751,"attrs":1205},{"href":1206,"uuid":48,"anchor":48,"custom":1207,"target":754,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1209,"type":742},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":738,"content":1211},[1212],{"text":1213,"type":742},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":738,"content":1215},[1216],{"text":1217,"type":742},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":774,"attrs":1219,"content":1220},{"level":776},[1221],{"text":1222,"type":742},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":788,"attrs":1224},{"id":1225,"body":1226},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1227],{"url":1228,"_uid":1230,"image":1231,"component":798,"copyright_details":1235},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1232,"alt":1233,"name":7,"focus":48,"title":1233,"filename":1234,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":738,"content":1237},[1238,1240,1247],{"text":1239,"type":742},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1241,"type":742,"marks":1242},"burn more calories",[1243],{"type":751,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"custom":1246,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1248,"type":742}," even after you’re done working out.",{"type":774,"attrs":1250,"content":1251},{"level":776},[1252],{"text":1253,"type":742},"Kickboxing Is A Full Body Workout",{"type":788,"attrs":1255},{"id":1225,"body":1256},[1257],{"url":1258,"_uid":1259,"image":1260,"component":798,"copyright_details":1264},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1261,"alt":1262,"name":7,"focus":48,"title":1262,"filename":1263,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":738,"content":1266},[1267],{"text":1268,"type":742},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":738,"content":1270},[1271,1273,1280,1282,1289],{"text":1272,"type":742},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1274,"type":742,"marks":1275},"all-level lower body workout",[1276],{"type":751,"attrs":1277},{"href":1278,"uuid":48,"anchor":48,"custom":1279,"target":754,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1281,"type":742}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1283,"type":742,"marks":1284},"upper body workout",[1285],{"type":751,"attrs":1286},{"href":1287,"uuid":48,"anchor":48,"custom":1288,"target":754,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1290,"type":742}," led by Flo Master.",{"type":774,"attrs":1292,"content":1293},{"level":776},[1294],{"text":1295,"type":742},"Boxing Can Be Low-Impact",{"type":788,"attrs":1297},{"id":1225,"body":1298},[1299],{"url":1300,"_uid":1301,"image":1302,"component":798,"copyright_details":1306},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1303,"alt":1304,"name":7,"focus":48,"title":1304,"filename":1305,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":738,"content":1308},[1309,1311,1318],{"text":1310,"type":742},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1312,"type":742,"marks":1313},"shadowboxing",[1314],{"type":751,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"custom":1317,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1319,"type":742}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":774,"attrs":1321,"content":1322},{"level":776},[1323],{"text":1324,"type":742},"Kick Boring Cardio To The Curb",{"type":738,"content":1326},[1327],{"text":1328,"type":742},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":774,"attrs":1330,"content":1331},{"level":776},[1332],{"text":1333,"type":742},"Train Like a Fighter",{"type":738,"content":1335},[1336,1338,1344],{"text":1337,"type":742},"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":1102,"type":742,"marks":1339},[1340],{"type":751,"attrs":1341},{"href":1342,"uuid":48,"anchor":48,"custom":1343,"target":754,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1345,"type":742}," 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":738,"content":1347},[1348],{"text":1349,"type":742},"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":1351,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1352,"component":118,"meta_info":1353,"meta_title":7,"block_image":1354,"cover_image":1355,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1360,"title":1361,"plugin":43,"description":1362},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1364,"alt":1365,"name":7,"focus":48,"title":1365,"filename":1366,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1129],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1376,"created_at":1377,"published_at":1378,"updated_at":1379,"id":1380,"uuid":1381,"content":1382,"slug":1752,"full_slug":1753,"sort_by_date":48,"position":1754,"tag_list":1755,"is_startpage":9,"parent_id":1130,"meta_data":48,"group_id":1756,"first_published_at":1757,"release_id":48,"lang":60,"path":1133,"alternates":1758,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1383,"faqs":1384,"title":1376,"topic":1413,"author":1182,"content":1428,"category":1733,"schedule":1741,"component":1118,"meta_info":1742,"cover_image":1746,"description":1750,"contributors":1751},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1385,1389,1393,1397,1401,1405,1409],{"_uid":1386,"answer":1387,"question":1388,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1390,"answer":1391,"question":1392,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1394,"answer":1395,"question":1396,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1398,"answer":1399,"question":1400,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1402,"answer":1403,"question":1404,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1406,"answer":1407,"question":1408,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1410,"answer":1411,"question":1412,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1414,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1426,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1427,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1415,"component":39,"meta_info":1423,"block_image":1424,"cover_image":1425,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1416,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1421,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1417,"component":118,"meta_info":1418,"meta_title":7,"block_image":1419,"cover_image":1420,"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":735,"content":1429},[1430,1435,1439,1443,1447,1468,1472,1476,1480,1485,1489,1533,1538,1542,1556,1560,1583,1588,1592,1661,1666,1670,1690,1695,1709,1713,1718,1729],{"type":774,"attrs":1431,"content":1432},{"level":776},[1433],{"text":1434,"type":742},"Boxing Terminology",{"type":738,"content":1436},[1437],{"text":1438,"type":742},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":774,"attrs":1440,"content":1441},{"level":776},[1442],{"text":1388,"type":742},{"type":738,"content":1444},[1445],{"text":1446,"type":742},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":801,"content":1448},[1449,1455],{"type":804,"content":1450},[1451],{"type":738,"content":1452},[1453],{"text":1454,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":804,"content":1456},[1457],{"type":738,"content":1458},[1459,1461,1466],{"text":1460,"type":742},"Southpaw Stance",{"text":1462,"type":742,"marks":1463}," ",[1464],{"type":1465},"bold",{"text":1467,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":774,"attrs":1469,"content":1470},{"level":776},[1471],{"text":1392,"type":742},{"type":738,"content":1473},[1474],{"text":1475,"type":742},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":738,"content":1477},[1478],{"text":1479,"type":742},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":774,"attrs":1481,"content":1482},{"level":782},[1483],{"text":1484,"type":742},"Boxing Punches",{"type":738,"content":1486},[1487],{"text":1488,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":801,"content":1490},[1491,1497,1503,1509,1515,1521,1527],{"type":804,"content":1492},[1493],{"type":738,"content":1494},[1495],{"text":1496,"type":742},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":804,"content":1498},[1499],{"type":738,"content":1500},[1501],{"text":1502,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":804,"content":1504},[1505],{"type":738,"content":1506},[1507],{"text":1508,"type":742},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":804,"content":1510},[1511],{"type":738,"content":1512},[1513],{"text":1514,"type":742},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":804,"content":1516},[1517],{"type":738,"content":1518},[1519],{"text":1520,"type":742},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":804,"content":1522},[1523],{"type":738,"content":1524},[1525],{"text":1526,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":804,"content":1528},[1529],{"type":738,"content":1530},[1531],{"text":1532,"type":742},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":774,"attrs":1534,"content":1535},{"level":782},[1536],{"text":1537,"type":742},"Boxing Movements",{"type":738,"content":1539},[1540],{"text":1541,"type":742},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":801,"content":1543},[1544,1550],{"type":804,"content":1545},[1546],{"type":738,"content":1547},[1548],{"text":1549,"type":742},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":804,"content":1551},[1552],{"type":738,"content":1553},[1554],{"text":1555,"type":742},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":738,"content":1557},[1558],{"text":1559,"type":742},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":801,"content":1561},[1562,1577],{"type":804,"content":1563},[1564],{"type":738,"content":1565},[1566,1575],{"text":1567,"type":742,"marks":1568},"Shoulder Roll",[1569,1573],{"type":751,"attrs":1570},{"href":1571,"uuid":48,"anchor":48,"custom":1572,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1574},"underline",{"text":1576,"type":742}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":804,"content":1578},[1579],{"type":738,"content":1580},[1581],{"text":1582,"type":742},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":774,"attrs":1584,"content":1585},{"level":782},[1586],{"text":1587,"type":742},"Boxing Training",{"type":738,"content":1589},[1590],{"text":1591,"type":742},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1593,"attrs":1594,"content":1597},"ordered_list",{"order":1595},{"order":1596},1,[1598,1604,1610,1624,1638],{"type":804,"content":1599},[1600],{"type":738,"content":1601},[1602],{"text":1603,"type":742},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":804,"content":1605},[1606],{"type":738,"content":1607},[1608],{"text":1609,"type":742},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":804,"content":1611},[1612],{"type":738,"content":1613},[1614,1622],{"text":1615,"type":742,"marks":1616},"Mittwork",[1617,1621],{"type":751,"attrs":1618},{"href":1619,"uuid":48,"anchor":48,"custom":1620,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1574},{"text":1623,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":804,"content":1625},[1626],{"type":738,"content":1627},[1628,1636],{"text":1629,"type":742,"marks":1630},"Sparring",[1631,1635],{"type":751,"attrs":1632},{"href":1633,"uuid":48,"anchor":48,"custom":1634,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1574},{"text":1637,"type":742}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":804,"content":1639},[1640],{"type":738,"content":1641},[1642,1650,1652,1659],{"text":1643,"type":742,"marks":1644},"Roadwork",[1645,1649],{"type":751,"attrs":1646},{"href":1647,"uuid":48,"anchor":48,"custom":1648,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1574},{"text":1651,"type":742}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1653,"type":742,"marks":1654},"roadwork drills",[1655,1658],{"type":751,"attrs":1656},{"href":1647,"uuid":48,"anchor":48,"custom":1657,"target":754,"linktype":13},{},{"type":1574},{"text":1660,"type":742}," to add to your boxer training.",{"type":774,"attrs":1662,"content":1663},{"level":782},[1664],{"text":1665,"type":742},"Heavy Bag Training",{"type":738,"content":1667},[1668],{"text":1669,"type":742},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":801,"content":1671},[1672,1678,1684],{"type":804,"content":1673},[1674],{"type":738,"content":1675},[1676],{"text":1677,"type":742},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":804,"content":1679},[1680],{"type":738,"content":1681},[1682],{"text":1683,"type":742},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":804,"content":1685},[1686],{"type":738,"content":1687},[1688],{"text":1689,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":774,"attrs":1691,"content":1692},{"level":782},[1693],{"text":1694,"type":742},"Recovery",{"type":738,"content":1696},[1697,1699,1707],{"text":1698,"type":742},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1700,"type":742,"marks":1701},"interview with FightCamp Trainer Coach PJ",[1702,1706],{"type":751,"attrs":1703},{"href":1704,"uuid":48,"anchor":48,"custom":1705,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1574},{"text":1708,"type":742},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":738,"content":1710},[1711],{"text":1712,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":774,"attrs":1714,"content":1715},{"level":776},[1716],{"text":1717,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":1719},[1720,1721,1727],{"text":1337,"type":742},{"text":1102,"type":742,"marks":1722},[1723,1726],{"type":751,"attrs":1724},{"href":1342,"uuid":48,"anchor":48,"custom":1725,"target":754,"linktype":13},{},{"type":1574},{"text":1728,"type":742}," 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":738,"content":1730},[1731],{"text":1732,"type":742},"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":1734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1735,"component":118,"meta_info":1736,"meta_title":7,"block_image":1737,"cover_image":1738,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1743,"title":1744,"plugin":43,"description":1745},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1747,"alt":1748,"name":7,"focus":7,"title":1748,"filename":1749,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1129],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1760,"created_at":1761,"published_at":1762,"updated_at":1763,"id":1764,"uuid":1765,"content":1766,"slug":2175,"full_slug":2176,"sort_by_date":48,"position":2177,"tag_list":2178,"is_startpage":9,"parent_id":1130,"meta_data":48,"group_id":2179,"first_published_at":2180,"release_id":48,"lang":60,"path":1133,"alternates":2181,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1767,"faqs":1768,"title":1760,"topic":1789,"author":1804,"content":1805,"category":2159,"schedule":2167,"component":1118,"meta_info":2168,"cover_image":2171,"description":2170,"contributors":2174},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1769,1773,1777,1781,1785],{"_uid":1770,"answer":1771,"question":1772,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1774,"answer":1775,"question":1776,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1778,"answer":1779,"question":1780,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1782,"answer":1783,"question":1784,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1786,"answer":1787,"question":1788,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1790,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1802,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1803,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1791,"component":39,"meta_info":1799,"block_image":1800,"cover_image":1801,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1792,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1797,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1798,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1793,"component":118,"meta_info":1794,"meta_title":7,"block_image":1795,"cover_image":1796,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":1806},[1807,1811,1814,1827,1832,1837,1902,1907,1933,1938,1942,1947,1955,1967,1972,1983,1988,1999,2004,2015,2020,2032,2037,2048,2053,2073,2078,2083,2103,2108,2127,2132,2145,2149],{"type":738,"content":1808},[1809],{"text":1810,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":1812},[1813],{"text":1771,"type":742},{"type":788,"attrs":1815},{"id":1816,"body":1817},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1818],{"_uid":1819,"link":1820,"image":1822,"title":1824,"component":1826},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1821,"linktype":13,"fieldtype":14,"cached_url":1821},"https://pin.it/2zdpNMs",{"id":1823,"alt":1824,"name":7,"focus":48,"title":1824,"filename":1825,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":774,"attrs":1828,"content":1829},{"level":776},[1830],{"text":1831,"type":742},"Top Rock Step-By-Step",{"type":774,"attrs":1833,"content":1834},{"level":782},[1835],{"text":1836,"type":742},"The Feet",{"type":801,"content":1838},[1839,1845,1865,1871,1890,1896],{"type":804,"content":1840},[1841],{"type":738,"content":1842},[1843],{"text":1844,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":804,"content":1846},[1847,1851],{"type":738,"content":1848},[1849],{"text":1850,"type":742},"To start, being by doing a “step out”",{"type":801,"content":1852},[1853,1859],{"type":804,"content":1854},[1855],{"type":738,"content":1856},[1857],{"text":1858,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":804,"content":1860},[1861],{"type":738,"content":1862},[1863],{"text":1864,"type":742},"Pause for a half-second",{"type":804,"content":1866},[1867],{"type":738,"content":1868},[1869],{"text":1870,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":804,"content":1872},[1873,1877],{"type":738,"content":1874},[1875],{"text":1876,"type":742},"Once returned, perform the opposite foot “step out”",{"type":801,"content":1878},[1879,1885],{"type":804,"content":1880},[1881],{"type":738,"content":1882},[1883],{"text":1884,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":804,"content":1886},[1887],{"type":738,"content":1888},[1889],{"text":1864,"type":742},{"type":804,"content":1891},[1892],{"type":738,"content":1893},[1894],{"text":1895,"type":742},"Hop back to the starting position",{"type":804,"content":1897},[1898],{"type":738,"content":1899},[1900],{"text":1901,"type":742},"Continue Top Rocking for the remainder of the set",{"type":774,"attrs":1903,"content":1904},{"level":782},[1905],{"text":1906,"type":742},"The Arms",{"type":801,"content":1908},[1909,1915,1921,1927],{"type":804,"content":1910},[1911],{"type":738,"content":1912},[1913],{"text":1914,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":804,"content":1916},[1917],{"type":738,"content":1918},[1919],{"text":1920,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":804,"content":1922},[1923],{"type":738,"content":1924},[1925],{"text":1926,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":804,"content":1928},[1929],{"type":738,"content":1930},[1931],{"text":1932,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":774,"attrs":1934,"content":1935},{"level":776},[1936],{"text":1937,"type":742},"Movement Key Points",{"type":738,"content":1939},[1940],{"text":1941,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":774,"attrs":1943,"content":1944},{"level":782},[1945],{"text":1946,"type":742},"Start by swinging your arms",{"type":801,"content":1948},[1949],{"type":804,"content":1950},[1951],{"type":738,"content":1952},[1953],{"text":1954,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":788,"attrs":1956},{"id":1957,"body":1958},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1959],{"url":1960,"_uid":1961,"image":1962,"component":798,"copyright_details":1966},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1963,"alt":1964,"name":7,"focus":48,"title":1964,"filename":1965,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":774,"attrs":1968,"content":1969},{"level":782},[1970],{"text":1971,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":788,"attrs":1973},{"id":1957,"body":1974},[1975],{"url":1976,"_uid":1977,"image":1978,"component":798,"copyright_details":1982},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1979,"alt":1980,"name":7,"focus":48,"title":1980,"filename":1981,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":774,"attrs":1984,"content":1985},{"level":782},[1986],{"text":1987,"type":742},"One foot should cross at a time",{"type":788,"attrs":1989},{"id":1957,"body":1990},[1991],{"url":1992,"_uid":1993,"image":1994,"component":798,"copyright_details":1998},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1995,"alt":1996,"name":7,"focus":48,"title":1996,"filename":1997,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":774,"attrs":2000,"content":2001},{"level":782},[2002],{"text":2003,"type":742},"Perform the movement by staying on the balls of your feet",{"type":788,"attrs":2005},{"id":1957,"body":2006},[2007],{"url":2008,"_uid":2009,"image":2010,"component":798,"copyright_details":2014},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2011,"alt":2012,"name":7,"focus":48,"title":2012,"filename":2013,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":774,"attrs":2016,"content":2017},{"level":782},[2018],{"text":2019,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":788,"attrs":2021},{"id":2022,"body":2023},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2024],{"url":2025,"_uid":2026,"image":2027,"component":798,"copyright_details":2031},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2028,"alt":2029,"name":7,"focus":48,"title":2029,"filename":2030,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":774,"attrs":2033,"content":2034},{"level":782},[2035],{"text":2036,"type":742},"Stay loose and have fun!",{"type":788,"attrs":2038},{"id":1957,"body":2039},[2040],{"url":2041,"_uid":2042,"image":2043,"component":798,"copyright_details":2047},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2044,"alt":2045,"name":7,"focus":48,"title":2045,"filename":2046,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":774,"attrs":2049,"content":2050},{"level":776},[2051],{"text":2052,"type":742},"Muscles Used",{"type":801,"content":2054},[2055,2061,2067],{"type":804,"content":2056},[2057],{"type":738,"content":2058},[2059],{"text":2060,"type":742},"Deltoids",{"type":804,"content":2062},[2063],{"type":738,"content":2064},[2065],{"text":2066,"type":742},"Core",{"type":804,"content":2068},[2069],{"type":738,"content":2070},[2071],{"text":2072,"type":742},"Calves",{"type":774,"attrs":2074,"content":2075},{"level":776},[2076],{"text":2077,"type":742},"Application",{"type":774,"attrs":2079,"content":2080},{"level":782},[2081],{"text":2082,"type":742},"For Sets",{"type":801,"content":2084},[2085,2091,2097],{"type":804,"content":2086},[2087],{"type":738,"content":2088},[2089],{"text":2090,"type":742},"Perform 3-6 sets",{"type":804,"content":2092},[2093],{"type":738,"content":2094},[2095],{"text":2096,"type":742},"12-20 repetitions each way",{"type":804,"content":2098},[2099],{"type":738,"content":2100},[2101],{"text":2102,"type":742},"Rest 30-45 seconds between sets",{"type":774,"attrs":2104,"content":2105},{"level":782},[2106],{"text":2107,"type":742},"For Time",{"type":801,"content":2109},[2110,2115,2121],{"type":804,"content":2111},[2112],{"type":738,"content":2113},[2114],{"text":2090,"type":742},{"type":804,"content":2116},[2117],{"type":738,"content":2118},[2119],{"text":2120,"type":742},"Perform for 30-90 seconds",{"type":804,"content":2122},[2123],{"type":738,"content":2124},[2125],{"text":2126,"type":742},"Rest 45-60 seconds between sets",{"type":774,"attrs":2128,"content":2129},{"level":776},[2130],{"text":2131,"type":742},"Dance Moves For Boxers",{"type":738,"content":2133},[2134,2136,2143],{"text":2135,"type":742},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2137,"type":742,"marks":2138},"Flo Master",[2139],{"type":751,"attrs":2140},{"href":2141,"uuid":48,"anchor":48,"custom":2142,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2144,"type":742},". ",{"type":774,"attrs":2146,"content":2147},{"level":776},[2148],{"text":1333,"type":742},{"type":738,"content":2150},[2151,2152,2157],{"text":1337,"type":742},{"text":1102,"type":742,"marks":2153},[2154],{"type":751,"attrs":2155},{"href":1342,"uuid":48,"anchor":48,"custom":2156,"target":754,"linktype":13},{},{"text":2158,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2160,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2165,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2166,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2161,"component":118,"meta_info":2162,"meta_title":7,"block_image":2163,"cover_image":2164,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2169,"title":1760,"plugin":43,"description":2170},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2172,"alt":1760,"name":7,"focus":48,"title":1760,"filename":2173,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1129],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2183,"created_at":2184,"published_at":2185,"updated_at":2186,"id":2187,"uuid":2188,"content":2189,"slug":2589,"full_slug":2590,"sort_by_date":48,"position":2591,"tag_list":2592,"is_startpage":9,"parent_id":1130,"meta_data":48,"group_id":2593,"first_published_at":2185,"release_id":48,"lang":60,"path":1133,"alternates":2594,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2190,"faqs":2191,"title":2183,"topic":2200,"author":2215,"content":2216,"category":2570,"schedule":2578,"component":1118,"meta_info":2579,"cover_image":2583,"description":2587,"contributors":2588},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2192,2196],{"_uid":2193,"answer":2194,"question":2195,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2197,"answer":2198,"question":2199,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2201,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2213,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2214,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2202,"component":39,"meta_info":2210,"block_image":2211,"cover_image":2212,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2203,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2208,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2204,"component":118,"meta_info":2205,"meta_title":7,"block_image":2206,"cover_image":2207,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":735,"content":2217},[2218,2223,2237,2251,2256,2260,2265,2269,2307,2311,2316,2320,2324,2329,2333,2338,2352,2356,2376,2381,2385,2389,2447,2452,2456,2460,2486,2500,2505,2509,2513,2540,2544,2549,2553,2557,2567],{"type":774,"attrs":2219,"content":2220},{"level":776},[2221],{"text":2222,"type":742},"How to Stay Motivated to Work Out",{"type":738,"content":2224},[2225,2227,2235],{"text":2226,"type":742},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2228,"type":742,"marks":2229},"New Year’s Resolutions",[2230,2234],{"type":751,"attrs":2231},{"href":2232,"uuid":48,"anchor":48,"custom":2233,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1574},{"text":2236,"type":742},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":738,"content":2238},[2239,2241,2249],{"text":2240,"type":742},"But what happens if you're looking for motivation to work out in the ",{"text":2242,"type":742,"marks":2243},"middle of summer",[2244,2248],{"type":751,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1574},{"text":2250,"type":742}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":774,"attrs":2252,"content":2253},{"level":776},[2254],{"text":2255,"type":742},"Motivation vs. Determination",{"type":738,"content":2257},[2258],{"text":2259,"type":742},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":774,"attrs":2261,"content":2262},{"level":782},[2263],{"text":2264,"type":742},"Motivation",{"type":738,"content":2266},[2267],{"text":2268,"type":742},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":801,"content":2270},[2271,2277,2283,2289,2295,2301],{"type":804,"content":2272},[2273],{"type":738,"content":2274},[2275],{"text":2276,"type":742},"Movies",{"type":804,"content":2278},[2279],{"type":738,"content":2280},[2281],{"text":2282,"type":742},"Books",{"type":804,"content":2284},[2285],{"type":738,"content":2286},[2287],{"text":2288,"type":742},"Quotes",{"type":804,"content":2290},[2291],{"type":738,"content":2292},[2293],{"text":2294,"type":742},"Speeches",{"type":804,"content":2296},[2297],{"type":738,"content":2298},[2299],{"text":2300,"type":742},"Social media posts",{"type":804,"content":2302},[2303],{"type":738,"content":2304},[2305],{"text":2306,"type":742},"Success stories",{"type":738,"content":2308},[2309],{"text":2310,"type":742},"These are things that essentially make you want to start something, like a workout.",{"type":774,"attrs":2312,"content":2313},{"level":782},[2314],{"text":2315,"type":742},"Determination",{"type":738,"content":2317},[2318],{"text":2319,"type":742},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":738,"content":2321},[2322],{"text":2323,"type":742},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":774,"attrs":2325,"content":2326},{"level":776},[2327],{"text":2328,"type":742},"Finding That Drive",{"type":738,"content":2330},[2331],{"text":2332,"type":742},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":774,"attrs":2334,"content":2335},{"level":782},[2336],{"text":2337,"type":742},"Working Out at Home",{"type":738,"content":2339},[2340,2342,2350],{"text":2341,"type":742},"The wonderful thing about ",{"text":2343,"type":742,"marks":2344},"working out from home",[2345,2349],{"type":751,"attrs":2346},{"href":2347,"uuid":48,"anchor":48,"custom":2348,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1574},{"text":2351,"type":742}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":738,"content":2353},[2354],{"text":2355,"type":742},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":801,"content":2357},[2358,2364,2370],{"type":804,"content":2359},[2360],{"type":738,"content":2361},[2362],{"text":2363,"type":742},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":804,"content":2365},[2366],{"type":738,"content":2367},[2368],{"text":2369,"type":742},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":804,"content":2371},[2372],{"type":738,"content":2373},[2374],{"text":2375,"type":742},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":774,"attrs":2377,"content":2378},{"level":782},[2379],{"text":2380,"type":742},"Staying Committed to Exercising Daily",{"type":738,"content":2382},[2383],{"text":2384,"type":742},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":738,"content":2386},[2387],{"text":2388,"type":742},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":801,"content":2390},[2391,2397,2403,2409,2421,2435],{"type":804,"content":2392},[2393],{"type":738,"content":2394},[2395],{"text":2396,"type":742},"Outdoor walks/hikes in nature",{"type":804,"content":2398},[2399],{"type":738,"content":2400},[2401],{"text":2402,"type":742},"Easy pace swims",{"type":804,"content":2404},[2405],{"type":738,"content":2406},[2407],{"text":2408,"type":742},"Sauna sessions",{"type":804,"content":2410},[2411],{"type":738,"content":2412},[2413],{"text":2414,"type":742,"marks":2415},"Low-intensity yoga",[2416,2420],{"type":751,"attrs":2417},{"href":2418,"uuid":48,"anchor":48,"custom":2419,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1574},{"type":804,"content":2422},[2423],{"type":738,"content":2424},[2425,2433],{"text":2426,"type":742,"marks":2427},"Mobility work",[2428,2432],{"type":751,"attrs":2429},{"href":2430,"uuid":48,"anchor":48,"custom":2431,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1574},{"text":2434,"type":742}," ",{"type":804,"content":2436},[2437],{"type":738,"content":2438},[2439],{"text":2440,"type":742,"marks":2441},"Stretching",[2442,2446],{"type":751,"attrs":2443},{"href":2444,"uuid":48,"anchor":48,"custom":2445,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1574},{"type":774,"attrs":2448,"content":2449},{"level":782},[2450],{"text":2451,"type":742},"Morning Workouts Before Starting the Day",{"type":738,"content":2453},[2454],{"text":2455,"type":742},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":738,"content":2457},[2458],{"text":2459,"type":742},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":801,"content":2461},[2462,2468,2474,2480],{"type":804,"content":2463},[2464],{"type":738,"content":2465},[2466],{"text":2467,"type":742},"Turning off electronics the last hour",{"type":804,"content":2469},[2470],{"type":738,"content":2471},[2472],{"text":2473,"type":742},"Sleeping in a blacked-out environment",{"type":804,"content":2475},[2476],{"type":738,"content":2477},[2478],{"text":2479,"type":742},"Getting to bed at the same time each night",{"type":804,"content":2481},[2482],{"type":738,"content":2483},[2484],{"text":2485,"type":742},"Set out your workout clothes the night before",{"type":738,"content":2487},[2488,2490,2498],{"text":2489,"type":742},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2491,"type":742,"marks":2492},"H.I.I.T. session",[2493,2497],{"type":751,"attrs":2494},{"href":2495,"uuid":48,"anchor":48,"custom":2496,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1574},{"text":2499,"type":742},".",{"type":774,"attrs":2501,"content":2502},{"level":782},[2503],{"text":2504,"type":742},"End-of-Day Workouts",{"type":738,"content":2506},[2507],{"text":2508,"type":742},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":738,"content":2510},[2511],{"text":2512,"type":742},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":801,"content":2514},[2515,2528,2534],{"type":804,"content":2516},[2517],{"type":738,"content":2518},[2519,2521,2526],{"text":2520,"type":742},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2522,"type":742,"marks":2523},"“why” ",[2524],{"type":2525},"italic",{"text":2527,"type":742},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":804,"content":2529},[2530],{"type":738,"content":2531},[2532],{"text":2533,"type":742},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":804,"content":2535},[2536],{"type":738,"content":2537},[2538],{"text":2539,"type":742},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":738,"content":2541},[2542],{"text":2543,"type":742},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":774,"attrs":2545,"content":2546},{"level":776},[2547],{"text":2548,"type":742},"Plan Then Execute",{"type":738,"content":2550},[2551],{"text":2552,"type":742},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":774,"attrs":2554,"content":2555},{"level":776},[2556],{"text":1333,"type":742},{"type":738,"content":2558},[2559,2560,2566],{"text":1337,"type":742},{"text":1102,"type":742,"marks":2561},[2562,2565],{"type":751,"attrs":2563},{"href":1342,"uuid":48,"anchor":48,"custom":2564,"target":754,"linktype":13},{},{"type":1574},{"text":1345,"type":742},{"type":738,"content":2568},[2569],{"text":1732,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2572,"component":118,"meta_info":2573,"meta_title":7,"block_image":2574,"cover_image":2575,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2580,"title":2581,"plugin":43,"description":2582},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2584,"alt":2585,"name":7,"focus":7,"title":2585,"filename":2586,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1129],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2596,"created_at":2597,"published_at":2598,"updated_at":2599,"id":2600,"uuid":2601,"content":2602,"slug":2766,"full_slug":2767,"sort_by_date":48,"position":2768,"tag_list":2769,"is_startpage":9,"parent_id":1130,"meta_data":48,"group_id":2770,"first_published_at":2598,"release_id":48,"lang":60,"path":1133,"alternates":2771,"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":2603,"faqs":2604,"title":2596,"topic":2613,"author":2628,"content":2629,"category":2747,"schedule":2755,"component":1118,"meta_info":2756,"cover_image":2760,"description":2764,"contributors":2765},"c6387572-343f-40bf-8172-852035367c90",[2605,2609],{"_uid":2606,"answer":2607,"question":2608,"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":2610,"answer":2611,"question":2612,"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":2614,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2626,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2627,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2615,"component":39,"meta_info":2623,"block_image":2624,"cover_image":2625,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2616,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2621,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2622,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2617,"component":118,"meta_info":2618,"meta_title":7,"block_image":2619,"cover_image":2620,"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":735,"content":2630},[2631,2636,2639,2644,2649,2653,2658,2662,2667,2680,2685,2698,2703,2707,2712,2722,2727,2731,2735,2744],{"type":774,"attrs":2632,"content":2633},{"level":776},[2634],{"text":2635,"type":742},"Boxing Gym Culture",{"type":738,"content":2637},[2638],{"text":2611,"type":742},{"type":774,"attrs":2640,"content":2641},{"level":776},[2642],{"text":2643,"type":742},"What Are the Basic Boxing Gym Rules? ",{"type":774,"attrs":2645,"content":2646},{"level":782},[2647],{"text":2648,"type":742},"Yes Coach, No Coach",{"type":738,"content":2650},[2651],{"text":2652,"type":742},"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":774,"attrs":2654,"content":2655},{"level":782},[2656],{"text":2657,"type":742},"Sharing is Caring",{"type":738,"content":2659},[2660],{"text":2661,"type":742},"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":774,"attrs":2663,"content":2664},{"level":782},[2665],{"text":2666,"type":742},"Keep it Clean",{"type":738,"content":2668},[2669,2671,2678],{"text":2670,"type":742},"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":2672,"type":742,"marks":2673},"clean it off.",[2674],{"type":751,"attrs":2675},{"href":2676,"uuid":48,"anchor":48,"custom":2677,"target":754,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2679,"type":742}," 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":774,"attrs":2681,"content":2682},{"level":782},[2683],{"text":2684,"type":742},"No Killers in Sparring",{"type":738,"content":2686},[2687,2689,2696],{"text":2688,"type":742},"In most boxing gym workouts you will find yourself ",{"text":2690,"type":742,"marks":2691},"sparring",[2692],{"type":751,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"custom":2695,"target":754,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2697,"type":742},". 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":774,"attrs":2699,"content":2700},{"level":782},[2701],{"text":2702,"type":742},"Don’t Dump Your Weights",{"type":738,"content":2704},[2705],{"text":2706,"type":742},"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":774,"attrs":2708,"content":2709},{"level":782},[2710],{"text":2711,"type":742},"Leave the Weightcut Fighter Alone",{"type":738,"content":2713},[2714,2716,2720],{"text":2715,"type":742},"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":2717,"type":742,"marks":2718},"leave them alone.",[2719],{"type":2525},{"text":2721,"type":742}," 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":774,"attrs":2723,"content":2724},{"level":782},[2725],{"text":2726,"type":742},"The Golden Rule",{"type":738,"content":2728},[2729],{"text":2730,"type":742},"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":774,"attrs":2732,"content":2733},{"level":776},[2734],{"text":1333,"type":742},{"type":738,"content":2736},[2737,2738,2743],{"text":1337,"type":742},{"text":1102,"type":742,"marks":2739},[2740],{"type":751,"attrs":2741},{"href":1342,"uuid":48,"anchor":48,"custom":2742,"target":754,"linktype":13},{},{"text":1728,"type":742},{"type":738,"content":2745},[2746],{"text":1349,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2748,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2753,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2754,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2749,"component":118,"meta_info":2750,"meta_title":7,"block_image":2751,"cover_image":2752,"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":2757,"title":2758,"plugin":43,"description":2759},"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":2761,"alt":2762,"name":7,"focus":7,"title":2762,"filename":2763,"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,[1129],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2773,"created_at":2774,"published_at":2775,"updated_at":2776,"id":2777,"uuid":2778,"content":2779,"slug":3004,"full_slug":3005,"sort_by_date":48,"position":3006,"tag_list":3007,"is_startpage":9,"parent_id":1130,"meta_data":48,"group_id":3008,"first_published_at":3009,"release_id":48,"lang":60,"path":1133,"alternates":3010,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2780,"faqs":2781,"title":2773,"topic":2802,"author":2817,"content":2818,"category":2988,"schedule":2996,"component":1118,"meta_info":2997,"cover_image":3000,"description":2999,"contributors":3003},"d9342cbc-2f33-448b-95cb-d9141a391216",[2782,2786,2790,2794,2798],{"_uid":2783,"answer":2784,"question":2785,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2787,"answer":2788,"question":2789,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2791,"answer":2792,"question":2793,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2795,"answer":2796,"question":2797,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2799,"answer":2800,"question":2801,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2803,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2815,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2804,"component":39,"meta_info":2812,"block_image":2813,"cover_image":2814,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2805,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2810,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2806,"component":118,"meta_info":2807,"meta_title":7,"block_image":2808,"cover_image":2809,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":735,"content":2819},[2820,2833,2837,2849,2853,2857,2869,2873,2877,2881,2898,2902,2906,2910,2926,2930,2935,2947,2951,2961,2974,2978],{"type":738,"content":2821},[2822,2824,2831],{"text":2823,"type":742},"FightCamp Trainer ",{"text":2825,"type":742,"marks":2826},"Coach PJ",[2827],{"type":751,"attrs":2828},{"href":2829,"uuid":48,"anchor":48,"custom":2830,"target":754,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2832,"type":742}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":738,"content":2834},[2835],{"text":2836,"type":742},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":788,"attrs":2838},{"id":2839,"body":2840},"d975e679-f879-4a04-b019-c5eb66b48e99",[2841],{"_uid":2842,"link":2843,"image":2845,"title":2847,"component":1826},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2844,"linktype":13,"fieldtype":14,"cached_url":2844},"https://youtu.be/G-4nuJefUcE",{"id":2846,"alt":2847,"name":7,"focus":48,"title":2847,"filename":2848,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":774,"attrs":2850,"content":2851},{"level":776},[2852],{"text":2785,"type":742},{"type":738,"content":2854},[2855],{"text":2856,"type":742},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":788,"attrs":2858},{"id":2859,"body":2860},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2861],{"url":2862,"_uid":2863,"image":2864,"component":798,"copyright_details":2868},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2865,"alt":2866,"name":7,"focus":48,"title":2866,"filename":2867,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":738,"content":2870},[2871],{"text":2872,"type":742},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":774,"attrs":2874,"content":2875},{"level":776},[2876],{"text":2789,"type":742},{"type":738,"content":2878},[2879],{"text":2880,"type":742},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":788,"attrs":2882},{"id":2859,"body":2883},[2884],{"url":2885,"_uid":2886,"image":2887,"component":798,"copyright_details":2891},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2888,"alt":2889,"name":7,"focus":48,"title":2889,"filename":2890,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2892],{"_uid":2893,"link":2894,"title":2896,"component":2897},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2895,"linktype":13,"fieldtype":14,"cached_url":2895},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":738,"content":2899},[2900],{"text":2901,"type":742},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":774,"attrs":2903,"content":2904},{"level":776},[2905],{"text":2793,"type":742},{"type":738,"content":2907},[2908],{"text":2909,"type":742},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":788,"attrs":2911},{"id":2859,"body":2912},[2913],{"url":2914,"_uid":2915,"image":2916,"component":798,"copyright_details":2920},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2917,"alt":2918,"name":7,"focus":48,"title":2918,"filename":2919,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2921],{"_uid":2922,"link":2923,"title":2925,"component":2897},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2924,"linktype":13,"fieldtype":14,"cached_url":2924},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":738,"content":2927},[2928],{"text":2929,"type":742},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":774,"attrs":2931,"content":2932},{"level":776},[2933],{"text":2934,"type":742},"Levels & Abilities",{"type":738,"content":2936},[2937,2939,2946],{"text":2938,"type":742},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2940,"type":742,"marks":2941},"sweet science",[2942],{"type":751,"attrs":2943},{"href":2944,"uuid":48,"anchor":48,"custom":2945,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2144,"type":742},{"type":774,"attrs":2948,"content":2949},{"level":776},[2950],{"text":2801,"type":742},{"type":788,"attrs":2952},{"id":2859,"body":2953},[2954],{"url":2955,"_uid":2956,"image":2957,"component":798,"copyright_details":2960},{"id":7,"url":7,"linktype":1229,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2958,"alt":2866,"name":7,"focus":48,"title":2866,"filename":2959,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":738,"content":2962},[2963,2965,2972],{"text":2964,"type":742},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. 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",{"type":774,"attrs":2975,"content":2976},{"level":776},[2977],{"text":1333,"type":742},{"type":738,"content":2979},[2980,2981,2986],{"text":1337,"type":742},{"text":1102,"type":742,"marks":2982},[2983],{"type":751,"attrs":2984},{"href":1342,"uuid":48,"anchor":48,"custom":2985,"target":754,"linktype":13},{},{"text":2987,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2989,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2990,"component":118,"meta_info":2991,"meta_title":7,"block_image":2992,"cover_image":2993,"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},[],[],"2022-12-29 00:00",{"_uid":2998,"title":2773,"plugin":43,"description":2999},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":3001,"alt":2773,"name":7,"focus":48,"title":2773,"filename":3002,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1129],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1118,"created_at":3012,"published_at":3013,"updated_at":3014,"id":3015,"uuid":3016,"content":3017,"slug":1118,"full_slug":3038,"sort_by_date":48,"position":446,"tag_list":3039,"is_startpage":9,"parent_id":3040,"meta_data":48,"group_id":3041,"first_published_at":3042,"release_id":48,"lang":60,"path":7,"alternates":3043,"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":3018,"component":3019,"meta_info":3020,"custom_content_list":3022},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3021,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3023,3028,3033],{"_uid":3024,"label":3025,"value":3026,"dev_id":3027,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3029,"label":3030,"value":3031,"dev_id":3032,"component":742},"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":3034,"label":3035,"value":3036,"dev_id":3037,"component":742},"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",[],1785892844412]