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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":2057,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":2047,"full_slug":2048,"sort_by_date":48,"position":2049,"tag_list":2050,"is_startpage":9,"parent_id":2052,"meta_data":48,"group_id":2053,"first_published_at":2054,"release_id":48,"lang":60,"path":2055,"alternates":2056,"default_full_slug":48,"translated_slugs":48},"Get Abs Like A Fighter With This 10 Minute Core Workout","2022-03-31T14:29:04.260Z","2022-09-26T19:53:26.253Z","2022-09-26T19:53:26.312Z",120453148,"eae20684-d1ac-47be-aa1d-184ae9b3f775",{"_uid":664,"faqs":665,"title":657,"topic":731,"author":746,"content":770,"category":2030,"schedule":2038,"component":2039,"meta_info":2040,"cover_image":2043,"description":2042,"contributors":2046},"c1742d66-7420-4d84-933e-d27da3c397f5",[666,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727],{"_uid":667,"answer":668,"question":669,"component":670},"d2390e93-32e6-47db-85ab-4ad4eff7c08d","As a fighter, it’s imperative to have a strong core. This will help with your performance training at home and your survival as a fighter inside the ring. Here’s our secret: a strong core isn't just helpful for fighters – it’s important for everybody.\n\nWhy? A strong core gives you the ability to live your life pain-free and do everything that you love to do. Whether that's playing with your kids outside or walking up a flight of stairs without feeling sore, having a strong core makes everyday life easier.\n\nFightCamp Trainer Shanie Smash has a heart-pumping 10-minute, core shred workout that you can do anywhere.","10-Minute Core-Shredding Workout","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bed3b94e-683c-4df2-a277-b1c964ef90ed","- Start off in a tabletop position, with your hands underneath your shoulders, and your knees stacked underneath your hips\n- From here, arch your back up as high as you can towards the ceiling (“cat” pose)\n- Make sure to inhale deeply\n- Your eyes and head should be looking towards the ground\n- Sink your belly button down towards the ground (“cow pose”) and exhale\n- Your eyes and head should be looking up towards the ceiling\n- Continue alternating between the two poses for 30 seconds\n- Focus on slow controlled breaths","Cat-Cow Pose (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"bcf9c5ca-6b10-40f8-8ed2-1b7427d13f73","- Start off in a tabletop position, with your hands underneath your shoulders and your knees stacked underneath your hips\n- From here, slowly raise your right arm so that it is parallel to the ground\n- Simultaneously raise your left leg parallel to the ground, squeezing your glutes and left quad\n- Pause for one second, then return to the starting position\n- Continue the extension and raise for 30 seconds\n- Then switch sides, this time raising your left arm and right leg\n- Continue for 30 more seconds\n\nKey Focus Points:\n- Exhale during the extension movements, focusing on squeezing the glutes and keeping your core tight\n- Remain as stable as possible throughout the entire movement – pretend there is a glass of water on your back and you can't spill it\n- The slower you execute the extensions, the longer and harder your core has to work to stabilize your body","Bird Dogs (60 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"bea0bd24-0c9b-49aa-8aaa-ec15d0387519","- Start off in a high plank position with your hands stacked underneath your shoulders\n- Squeeze your glutes\n- Focus on drawing your belly button towards your spine\n- Hold for 60 seconds\n\nPlank Tip:\n- Slow and controlled breaths help keep your muscles engaged during the plank","High Plank (60 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"9b063132-b435-49cc-93b9-5b3983c8a7a5","- Start by lying on your stomach, facedown in a prone position with your arms straight out in front of you and palms facing down\n- Keep your legs straight and relaxed\n- From here, slowly lift your arms, chest, legs and thighs, simultaneously up towards the ceiling about 4-6 inches\n- Your head should remain still, in line with your spine; it will naturally raise up as your chest rises\n- Exhale as you lift off the ground into position\n- Focus on squeezing your glutes\n- This takes any additional strain off of your lower back\n- Hold this position for two seconds before slowly lowering back towards the ground and exhaling\n- Continue this movement for the remaining 30 seconds","Supermans (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"05a4fcb9-08cb-42ef-a322-24eeb53e4f42","- Start lying on the ground on your back\n- Raise your legs towards the ceiling, perpendicular to the ground\n- This is the starting position\n- From here, crunch/reach upwards attempting to touch your toes with your hands\n- Slowly return back down so that your shoulders end up staying elevated off the ground\n- Continue crunching for the remaining 30 seconds\n\nRaised Leg Crunch Tips:\n- Keep your arms straight throughout the entire movement\n- Perform small, pulse-like crunches upwards\n- Attempt to keep your shoulders off of the ground for the entire 30 seconds","Raised Leg Crunches (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"01edab00-fe45-4b3e-b8a0-df0e6c9ae0b6","- Start lying on the ground on your back\n- Raise both legs 4-6 inches off the ground and place your arms straight out next to your legs for balance\n- To make the move easier, place your hands underneath your butt\n- This also takes stress off of your lower back and helps with balance\n- This is the starting position\n- From here, alternate kicking your legs as though you were freestyle swimming in a pool\n- One leg should always remain 4-6 inches off the ground while the other leg “kicks” 2-4 inches higher\n- Focus on drawing your belly button towards your spine\n- Continue flutter kicks for the remainder of the 30 seconds","Flutter Kicks (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"ae0f1fe8-2b2d-4617-a9a7-7da7e13b7023","- Start lying on the ground on your back\n- Raise both legs 4-6 inches off the ground and place your arms straight out next to your legs for balance\n- To make the move easier, place your hands underneath your butt\n- This also takes stress off of your lower back and helps with balance\n- This is the starting position\n- From here, “open” your legs up as if to form a “V-shape”\n- Immediately close your legs, crossing your right leg over your left leg\n- Quickly, open your legs again to form the same “V-shape”\n- Close your legs again switching so your left leg crosses over your right leg\n- Continue alternating scissor kicks for the remaining 30 seconds","Scissor Kicks (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"099f654c-34f2-4e78-8624-98571260d022","- Start lying on the ground on your back\n- Raise both legs 4-6 inches off the ground and place your arms straight out next to your legs for balance\n- To make the move easier, place your hands underneath your butt\n- This also takes stress off of your lower back and helps with balance\n- This is the starting position\n- From here, exhale and continue raising your legs towards the ceiling until they are parallel to the ground\n- Pause for one second\n- Slowly inhale and lower your legs back to the starting position in a controlled manner\n- Continue this movement for 60 seconds\n\nLeg Raise Options:\nBeginner: Rest your legs on the ground between repetitions\nIntermediate/Advanced: For an added challenge, don’t let your feet touch the ground for the entire 60 seconds","Leg Raises (60 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"a315b08b-e5ec-4479-8322-015f730d87ef","- Start lying on your back with both feet flat on the ground\n- From here, place your right ankle on your left knee, your left hand behind your head, and your right palm on the ground for balance\n- This is your starting position\n- Crunch your left elbow towards your right knee, attempting to touch them\n- Pause for one second\n- Slowly lower back to the starting position\n- Continue crunching for 30 seconds\n- After 30 seconds, switch sides with your left ankle on your right knee, your right hand behind your head, and your left palm on the ground\n- Continue for the remaining 30 seconds","Knee To Elbow Crunch (60 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"9104325f-3b90-43bb-9e10-a3231b3dad8f","- Start lying on the ground on your back\n- Raise both legs 6-8 inches off the ground and place your hands behind your head\n- This is your starting position\n- From here, crunch upwards with your left elbow towards your right knee, while simultaneously driving your right knee towards your chest\n- Attempt to make contact with your knee and elbow\n- Quickly return to the starting position\n- Immediately alternate and crunch your right elbow towards your left knee as it drives towards your chest\n- Attempt to make contact again\n- Return to starting position\n- Continue alternating knees to elbows for 30 seconds\n- Once you get a rhythm going, this movement becomes easier to balance","Bicycle Crunches (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"cf08b7bc-7fc6-409c-9788-d83e7e11edbb","- Start lying on the ground on your back\n- Bring you legs off of the ground and cross your feet\n- Legs should be at a 90-degree angle with your shins parallel to the ground\n- Cross your arms so that opposite hands are placed on opposite shoulders\n- This is the starting position\n- From here, crunch upwards towards the ceiling, attempting to tap your elbow to your knees\n- Return back to the starting position\n- Continue crunching for the remaining 30 seconds\n\nCrunch Tips:\n- Keep your hands on shoulders or by the sides of your head\n- Don’t pull your head with your hands as this can strain your neck and lead to injury\n- Focus on lifting your chest upwards and your head will follow","Crunches (30 seconds)",{"_uid":716,"answer":717,"question":718,"component":670},"a03d04a8-6cdb-4143-8520-59fa2b97661e","- Start by lying on the ground on your right side with your body in a straight line\n- Prop your upper body onto your right elbow and forearm with your right elbow inline, underneath your right shoulder\n- Lift you hips off the ground\n- The only points of contact with the ground should be your right forearm/elbow and your feet, stacked on top of each other\n- Your body should now be close to a 45-degree angle\n- This is the starting position\n- Hold this side plank position for 30 seconds\n- After 30 seconds, switch sides and hold for an additional 30 seconds\n\nSide Plank Tips:\n- Point your left arm towards the ceiling for balance\n- Don’t let your hips dip downward; try and remain in a straight line\n- Focus on drawing your belly button towards your spine, breathing slowly, and squeezing your glutes\nIntermediate/Advanced Option: For an added challenge, raise your top leg about 12 inches off your bottom leg.\n","Side Planks (60 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"2e0ae1b2-93a6-4b99-a7ef-fb4aad27288d","- Start lying facedown on your stomach\n- Prop your upper body on both forearms with your elbows in line underneath your shoulders and your thumbs pointing towards the ceiling\n- Squeeze your glutes and raise your hips off the ground\n- Your feet and elbows and forearms should be the only points of contact with the ground\n- This is the starting position\n- Hold this plank position for the full 60 seconds\n\nPlank Tips:\n- Focus on belly button to spine\n- Squeeze your glutes the entire time\n- Maintain slow, controlled breaths\n- Don’t let your hips dip; try and keep your body in a straight line","Plank (60 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"8965b1f8-4994-4af0-926b-84893462b0ca","- Begin by lying facedown on the ground\n- Prop your chest upright onto your forearms and hands\n- Hands should be around nipple height on each side of your chest and your palms face down on the ground\n- Slowly push your upper body upwards\n- Your head should be looking up, slight bend in the elbows, hips in contact with the ground\n- Hold this pose for 30 seconds","Cobra Pose (30 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"6978cb7b-60ef-4a4d-8770-679e0af0a994","- From cobra pose, come into a kneeling position and bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for at least 30 seconds","Child’s Pose (30 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":732,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":744,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":733,"component":39,"meta_info":741,"block_image":742,"cover_image":743,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":735,"component":118,"meta_info":736,"meta_title":7,"block_image":737,"cover_image":738,"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":747,"created_at":748,"published_at":749,"updated_at":750,"id":751,"uuid":752,"content":753,"slug":763,"full_slug":764,"sort_by_date":48,"position":133,"tag_list":765,"is_startpage":9,"parent_id":766,"meta_data":48,"group_id":767,"first_published_at":768,"release_id":48,"lang":60,"path":48,"alternates":769,"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":754,"_uid":755,"name":756,"photo":757,"component":760,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":761,"social_link_linkedin":7,"social_link_instagram":762,"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":758,"alt":756,"name":7,"focus":48,"title":756,"filename":759,"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":771,"content":772},"doc",[773,779,783,804,818,824,831,844,902,907,918,962,969,989,994,1005,1031,1037,1045,1050,1061,1123,1128,1139,1179,1185,1205,1210,1221,1278,1283,1294,1353,1358,1369,1422,1428,1442,1447,1458,1515,1520,1531,1605,1610,1621,1672,1678,1698,1703,1714,1765,1771,1791,1799,1804,1815,1854,1860,1886,1891,1896,1907,1947,1952,1963,2001,2006,2018],{"type":774,"content":775},"paragraph",[776],{"text":777,"type":778},"As a fighter, it’s imperative to have a strong core. This will help with your performance training at home, and your survival as a fighter inside the ring. Here’s our secret: a strong core isn't just helpful for fighters – it’s important for everybody.","text",{"type":774,"content":780},[781],{"text":782,"type":778},"Why? A strong core gives you the ability to live your life pain-free and do everything that you love to do. Whether that's playing with your kids outside or walking up a flight of stairs without feeling sore, having a strong core makes everyday life easier.",{"type":774,"content":784},[785,787,794,796,802],{"text":786,"type":778},"FightCamp Trainer ",{"text":747,"type":778,"marks":788},[789],{"type":790,"attrs":791},"link",{"href":792,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth","_blank",{"text":795,"type":778}," has a heart-pumping 10-minute, ",{"text":797,"type":778,"marks":798},"core",[799],{"type":790,"attrs":800},{"href":801,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/for-members/shred-and-stabilize-your-core-with-all-new-core-workouts",{"text":803,"type":778}," shred workout that you can do anywhere.",{"type":805,"attrs":806},"blok",{"id":807,"body":808},"a976bcc4-e604-445e-bfe1-0193961af410",[809],{"_uid":810,"link":811,"image":813,"title":815,"component":817},"i-f7d20cfd-2ca0-4f90-97ab-17618d53da93",{"id":7,"url":812,"linktype":13,"fieldtype":14,"cached_url":812},"https://youtu.be/LAl-WzuEsic",{"id":814,"alt":815,"name":7,"focus":48,"title":815,"filename":816,"copyright":7,"fieldtype":50},4283013,"10 Minute Core Workout l Get Shredded Abs","https://a.storyblok.com/f/115220/1244x700/69e97f85cb/10-minute-core-workout-get-shredded-abs.png","image_video_link",{"type":819,"attrs":820,"content":822},"heading",{"level":821},2,[823],{"text":669,"type":778},{"type":819,"attrs":825,"content":827},{"level":826},3,[828,829],{"text":674,"type":778},{"type":830},"hard_break",{"type":805,"attrs":832},{"id":807,"body":833},[834],{"url":835,"_uid":837,"image":838,"component":842,"copyright_details":843},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"story","i-ba7848cd-55da-4377-8379-bad48e41e5c8",{"id":839,"alt":840,"name":7,"focus":48,"title":840,"filename":841,"copyright":7,"fieldtype":50},4287737,"Shanie Smash doing a cat cow pose","https://a.storyblok.com/f/115220/1380x700/590c78788e/cat_cow_pose.png","content_image",[],{"type":845,"content":846},"bullet_list",[847,854,874,888],{"type":848,"content":849},"list_item",[850],{"type":774,"content":851},[852],{"text":853,"type":778},"Start off in a tabletop position, with your hands underneath your shoulders, and your knees stacked underneath your hips",{"type":848,"content":855},[856,860],{"type":774,"content":857},[858],{"text":859,"type":778},"From here, arch your back up as high as you can towards the ceiling (cat pose)",{"type":845,"content":861},[862,868],{"type":848,"content":863},[864],{"type":774,"content":865},[866],{"text":867,"type":778},"Make sure to inhale deeply",{"type":848,"content":869},[870],{"type":774,"content":871},[872],{"text":873,"type":778},"Your eyes and head should be looking toward the ground",{"type":848,"content":875},[876,880],{"type":774,"content":877},[878],{"text":879,"type":778},"Sink your belly button down towards the ground (cow pose) and exhale",{"type":845,"content":881},[882],{"type":848,"content":883},[884],{"type":774,"content":885},[886],{"text":887,"type":778},"Your eyes and head should be looking up towards the ceiling",{"type":848,"content":889},[890,894],{"type":774,"content":891},[892],{"text":893,"type":778},"Continue alternating between the two poses for 30 seconds",{"type":845,"content":895},[896],{"type":848,"content":897},[898],{"type":774,"content":899},[900],{"text":901,"type":778},"Focus on slow controlled breaths",{"type":819,"attrs":903,"content":904},{"level":826},[905,906],{"text":678,"type":778},{"type":830},{"type":805,"attrs":908},{"id":807,"body":909},[910],{"url":911,"_uid":912,"image":913,"component":842,"copyright_details":917},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-c71f120c-96ce-4c9a-8155-1b02577ad587",{"id":914,"alt":915,"name":7,"focus":48,"title":915,"filename":916,"copyright":7,"fieldtype":50},4287766,"Shanie Smash doing bird dogs","https://a.storyblok.com/f/115220/1380x700/9ae677d69c/bird_dog.png",[],{"type":845,"content":919},[920,926,932,938,944,950,956],{"type":848,"content":921},[922],{"type":774,"content":923},[924],{"text":925,"type":778},"Start off in a tabletop position, with your hands underneath your shoulders and your knees stacked underneath your hips",{"type":848,"content":927},[928],{"type":774,"content":929},[930],{"text":931,"type":778},"From here, slowly raise your right arm so that it is parallel to the ground",{"type":848,"content":933},[934],{"type":774,"content":935},[936],{"text":937,"type":778},"Simultaneously raise your left leg parallel to the ground, squeezing your glutes and left quad",{"type":848,"content":939},[940],{"type":774,"content":941},[942],{"text":943,"type":778},"Pause for one second, then return to the starting position",{"type":848,"content":945},[946],{"type":774,"content":947},[948],{"text":949,"type":778},"Continue the extension and raise for 30 seconds",{"type":848,"content":951},[952],{"type":774,"content":953},[954],{"text":955,"type":778},"Then switch sides, this time raising your left arm and right leg",{"type":848,"content":957},[958],{"type":774,"content":959},[960],{"text":961,"type":778},"Continue for 30 more seconds",{"type":774,"content":963},[964],{"text":965,"type":778,"marks":966},"Key Focus Points:",[967],{"type":968},"bold",{"type":845,"content":970},[971,977,983],{"type":848,"content":972},[973],{"type":774,"content":974},[975],{"text":976,"type":778},"Exhale during the extension movements, focusing on squeezing the glutes and keeping your core tight",{"type":848,"content":978},[979],{"type":774,"content":980},[981],{"text":982,"type":778},"Remain as stable as possible throughout the entire movement – pretend there is a glass of water on your back and you can't spill it",{"type":848,"content":984},[985],{"type":774,"content":986},[987],{"text":988,"type":778},"The slower you execute the extensions, the longer and harder your core has to work to stabilize your body",{"type":819,"attrs":990,"content":991},{"level":826},[992,993],{"text":682,"type":778},{"type":830},{"type":805,"attrs":995},{"id":807,"body":996},[997],{"url":998,"_uid":999,"image":1000,"component":842,"copyright_details":1004},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-a1d087d4-4ef1-4b14-98f9-0ad7433d53a3",{"id":1001,"alt":1002,"name":7,"focus":48,"title":1002,"filename":1003,"copyright":7,"fieldtype":50},4287775,"Shanie Smash doing a high plank","https://a.storyblok.com/f/115220/1380x700/78d796c9e7/high_plank.png",[],{"type":845,"content":1006},[1007,1013,1019,1025],{"type":848,"content":1008},[1009],{"type":774,"content":1010},[1011],{"text":1012,"type":778},"Start off in a high plank position with your hands stacked underneath your shoulders ",{"type":848,"content":1014},[1015],{"type":774,"content":1016},[1017],{"text":1018,"type":778},"Squeeze your glutes",{"type":848,"content":1020},[1021],{"type":774,"content":1022},[1023],{"text":1024,"type":778},"Focus on drawing your belly button towards your spine",{"type":848,"content":1026},[1027],{"type":774,"content":1028},[1029],{"text":1030,"type":778},"Hold for 60 seconds",{"type":774,"content":1032},[1033],{"text":1034,"type":778,"marks":1035},"Plank Tip:",[1036],{"type":968},{"type":845,"content":1038},[1039],{"type":848,"content":1040},[1041],{"type":774,"content":1042},[1043],{"text":1044,"type":778},"Slow and controlled breaths help keep your muscles engaged during the plank",{"type":819,"attrs":1046,"content":1047},{"level":826},[1048,1049],{"text":686,"type":778},{"type":830},{"type":805,"attrs":1051},{"id":807,"body":1052},[1053],{"url":1054,"_uid":1055,"image":1056,"component":842,"copyright_details":1060},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-8a5e789b-938f-45e9-a914-2109aad59750",{"id":1057,"alt":1058,"name":7,"focus":48,"title":1058,"filename":1059,"copyright":7,"fieldtype":50},4287820,"Shanie Smash doing supermans","https://a.storyblok.com/f/115220/1380x700/7340285e62/superman_exercise.png",[],{"type":845,"content":1062},[1063,1077,1091,1111,1117],{"type":848,"content":1064},[1065,1069],{"type":774,"content":1066},[1067],{"text":1068,"type":778},"Start by lying on your stomach, facedown in a prone position with your arms straight out in front of you and palms facing down",{"type":845,"content":1070},[1071],{"type":848,"content":1072},[1073],{"type":774,"content":1074},[1075],{"text":1076,"type":778},"Keep your legs straight and relaxed",{"type":848,"content":1078},[1079,1083],{"type":774,"content":1080},[1081],{"text":1082,"type":778},"From here, slowly lift your arms, chest, legs, and thighs, simultaneously up towards the ceiling about 4-6 inches",{"type":845,"content":1084},[1085],{"type":848,"content":1086},[1087],{"type":774,"content":1088},[1089],{"text":1090,"type":778},"Your head should remain still, in line with your spine; it will naturally raise up as your chest rises",{"type":848,"content":1092},[1093,1097],{"type":774,"content":1094},[1095],{"text":1096,"type":778},"Exhale as you lift off the ground into position",{"type":845,"content":1098},[1099,1105],{"type":848,"content":1100},[1101],{"type":774,"content":1102},[1103],{"text":1104,"type":778},"Focus on squeezing your glutes ",{"type":848,"content":1106},[1107],{"type":774,"content":1108},[1109],{"text":1110,"type":778},"This takes any additional strain off of your lower back",{"type":848,"content":1112},[1113],{"type":774,"content":1114},[1115],{"text":1116,"type":778},"Hold this position for two seconds before slowly lowering back to the ground and exhaling",{"type":848,"content":1118},[1119],{"type":774,"content":1120},[1121],{"text":1122,"type":778},"Continue this movement for the remaining 30 seconds",{"type":819,"attrs":1124,"content":1125},{"level":826},[1126,1127],{"text":690,"type":778},{"type":830},{"type":805,"attrs":1129},{"id":807,"body":1130},[1131],{"url":1132,"_uid":1133,"image":1134,"component":842,"copyright_details":1138},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-6119a809-3e72-43f4-8cef-d09185721684",{"id":1135,"alt":1136,"name":7,"focus":48,"title":1136,"filename":1137,"copyright":7,"fieldtype":50},4287831,"Shanie Smash doing raised leg crunches","https://a.storyblok.com/f/115220/1380x700/79b6565812/raised_leg_crunches.png",[],{"type":845,"content":1140},[1141,1147,1161,1167,1173],{"type":848,"content":1142},[1143],{"type":774,"content":1144},[1145],{"text":1146,"type":778},"Start lying on the ground on your back",{"type":848,"content":1148},[1149,1153],{"type":774,"content":1150},[1151],{"text":1152,"type":778},"Raise your legs towards the ceiling, perpendicular to the ground",{"type":845,"content":1154},[1155],{"type":848,"content":1156},[1157],{"type":774,"content":1158},[1159],{"text":1160,"type":778},"This is the starting position",{"type":848,"content":1162},[1163],{"type":774,"content":1164},[1165],{"text":1166,"type":778},"From here, crunch/reach upwards attempting to touch your toes with your hands",{"type":848,"content":1168},[1169],{"type":774,"content":1170},[1171],{"text":1172,"type":778},"Slowly return back down so that your shoulders end up staying elevated off the ground",{"type":848,"content":1174},[1175],{"type":774,"content":1176},[1177],{"text":1178,"type":778},"Continue crunching for the remaining 30 seconds",{"type":774,"content":1180},[1181],{"text":1182,"type":778,"marks":1183},"Raised Leg Crunch Tips:",[1184],{"type":968},{"type":845,"content":1186},[1187,1193,1199],{"type":848,"content":1188},[1189],{"type":774,"content":1190},[1191],{"text":1192,"type":778},"Keep your arms straight throughout the entire movement",{"type":848,"content":1194},[1195],{"type":774,"content":1196},[1197],{"text":1198,"type":778},"Perform small, pulse-like crunches upwards",{"type":848,"content":1200},[1201],{"type":774,"content":1202},[1203],{"text":1204,"type":778},"Attempt to keep your shoulders off of the ground for the entire 30 seconds",{"type":819,"attrs":1206,"content":1207},{"level":826},[1208,1209],{"text":694,"type":778},{"type":830},{"type":805,"attrs":1211},{"id":807,"body":1212},[1213],{"url":1214,"_uid":1215,"image":1216,"component":842,"copyright_details":1220},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-80d83815-8530-4969-bd59-54f1bdc54be4",{"id":1217,"alt":1218,"name":7,"focus":48,"title":1218,"filename":1219,"copyright":7,"fieldtype":50},4287839,"Shanie Smash doing flutter kicks","https://a.storyblok.com/f/115220/1380x700/2c4ab265c0/flutter_kicks.png",[],{"type":845,"content":1222},[1223,1228,1253,1272],{"type":848,"content":1224},[1225],{"type":774,"content":1226},[1227],{"text":1146,"type":778},{"type":848,"content":1229},[1230,1234],{"type":774,"content":1231},[1232],{"text":1233,"type":778},"Raise both legs 4-6 inches off the ground and place your arms straight out next to your legs for balance",{"type":845,"content":1235},[1236,1242,1248],{"type":848,"content":1237},[1238],{"type":774,"content":1239},[1240],{"text":1241,"type":778},"To make the move easier, place your hands underneath your butt",{"type":848,"content":1243},[1244],{"type":774,"content":1245},[1246],{"text":1247,"type":778},"This also takes stress off of your lower back and helps with balance",{"type":848,"content":1249},[1250],{"type":774,"content":1251},[1252],{"text":1160,"type":778},{"type":848,"content":1254},[1255,1259],{"type":774,"content":1256},[1257],{"text":1258,"type":778},"From here, alternate kicking your legs as though you were freestyle swimming in a pool",{"type":845,"content":1260},[1261,1267],{"type":848,"content":1262},[1263],{"type":774,"content":1264},[1265],{"text":1266,"type":778},"One leg should always remain 4-6 inches off the ground while the other leg “kicks” 2-4 inches higher",{"type":848,"content":1268},[1269],{"type":774,"content":1270},[1271],{"text":1024,"type":778},{"type":848,"content":1273},[1274],{"type":774,"content":1275},[1276],{"text":1277,"type":778},"Continue flutter kicks for the remainder of the 30 seconds",{"type":819,"attrs":1279,"content":1280},{"level":826},[1281,1282],{"text":698,"type":778},{"type":830},{"type":805,"attrs":1284},{"id":807,"body":1285},[1286],{"url":1287,"_uid":1288,"image":1289,"component":842,"copyright_details":1293},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-8aa9989b-81d5-4432-9a35-c7620e82e0cc",{"id":1290,"alt":1291,"name":7,"focus":48,"title":1291,"filename":1292,"copyright":7,"fieldtype":50},4287848,"Shanie Smash doing scissor kicks","https://a.storyblok.com/f/115220/1380x700/e462302a72/scissor_kicks.png",[],{"type":845,"content":1295},[1296,1301,1323,1329,1335,1341,1347],{"type":848,"content":1297},[1298],{"type":774,"content":1299},[1300],{"text":1146,"type":778},{"type":848,"content":1302},[1303,1306],{"type":774,"content":1304},[1305],{"text":1233,"type":778},{"type":845,"content":1307},[1308,1313,1318],{"type":848,"content":1309},[1310],{"type":774,"content":1311},[1312],{"text":1241,"type":778},{"type":848,"content":1314},[1315],{"type":774,"content":1316},[1317],{"text":1247,"type":778},{"type":848,"content":1319},[1320],{"type":774,"content":1321},[1322],{"text":1160,"type":778},{"type":848,"content":1324},[1325],{"type":774,"content":1326},[1327],{"text":1328,"type":778},"From here, “open” your legs up as if to form a “V-shape”",{"type":848,"content":1330},[1331],{"type":774,"content":1332},[1333],{"text":1334,"type":778},"Immediately close your legs, crossing your right leg over your left leg",{"type":848,"content":1336},[1337],{"type":774,"content":1338},[1339],{"text":1340,"type":778},"Quickly, open your legs again to form the same “V-shape”",{"type":848,"content":1342},[1343],{"type":774,"content":1344},[1345],{"text":1346,"type":778},"Close your legs again switching so your left leg crosses over your right leg",{"type":848,"content":1348},[1349],{"type":774,"content":1350},[1351],{"text":1352,"type":778},"Continue alternating scissor kicks for the remaining 30 seconds",{"type":819,"attrs":1354,"content":1355},{"level":826},[1356,1357],{"text":702,"type":778},{"type":830},{"type":805,"attrs":1359},{"id":807,"body":1360},[1361],{"url":1362,"_uid":1363,"image":1364,"component":842,"copyright_details":1368},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-024e369b-4cc0-47c8-a265-abc8741b6156",{"id":1365,"alt":1366,"name":7,"focus":48,"title":1366,"filename":1367,"copyright":7,"fieldtype":50},4287859,"Shanie Smash doing leg raises","https://a.storyblok.com/f/115220/1380x700/eff64b45f6/leg_raises.png",[],{"type":845,"content":1370},[1371,1376,1398,1404,1410,1416],{"type":848,"content":1372},[1373],{"type":774,"content":1374},[1375],{"text":1146,"type":778},{"type":848,"content":1377},[1378,1381],{"type":774,"content":1379},[1380],{"text":1233,"type":778},{"type":845,"content":1382},[1383,1388,1393],{"type":848,"content":1384},[1385],{"type":774,"content":1386},[1387],{"text":1241,"type":778},{"type":848,"content":1389},[1390],{"type":774,"content":1391},[1392],{"text":1247,"type":778},{"type":848,"content":1394},[1395],{"type":774,"content":1396},[1397],{"text":1160,"type":778},{"type":848,"content":1399},[1400],{"type":774,"content":1401},[1402],{"text":1403,"type":778},"From here, exhale and continue raising your legs towards the ceiling until they are perpendicular to the ground",{"type":848,"content":1405},[1406],{"type":774,"content":1407},[1408],{"text":1409,"type":778},"Pause for one second",{"type":848,"content":1411},[1412],{"type":774,"content":1413},[1414],{"text":1415,"type":778},"Slowly inhale and lower your legs back to the starting position in a controlled manner",{"type":848,"content":1417},[1418],{"type":774,"content":1419},[1420],{"text":1421,"type":778},"Continue this movement for 60 seconds",{"type":774,"content":1423},[1424],{"text":1425,"type":778,"marks":1426},"Leg Raise Options:",[1427],{"type":968},{"type":845,"content":1429},[1430,1436],{"type":848,"content":1431},[1432],{"type":774,"content":1433},[1434],{"text":1435,"type":778},"Beginner: Rest your legs on the ground between repetitions",{"type":848,"content":1437},[1438],{"type":774,"content":1439},[1440],{"text":1441,"type":778},"Intermediate/Advanced: For an added challenge, don’t let your feet touch the ground for the entire 60 seconds",{"type":819,"attrs":1443,"content":1444},{"level":826},[1445,1446],{"text":706,"type":778},{"type":830},{"type":805,"attrs":1448},{"id":807,"body":1449},[1450],{"url":1451,"_uid":1452,"image":1453,"component":842,"copyright_details":1457},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-ac3ddd5d-0c05-4730-8312-2f6201f50bec",{"id":1454,"alt":1455,"name":7,"focus":48,"title":1455,"filename":1456,"copyright":7,"fieldtype":50},4287876,"Shanie Smash doing knee to elbow crunches","https://a.storyblok.com/f/115220/1380x700/21155154f9/knee_to_elbow_crunches.png",[],{"type":845,"content":1459},[1460,1466,1480,1486,1491,1497,1503,1509],{"type":848,"content":1461},[1462],{"type":774,"content":1463},[1464],{"text":1465,"type":778},"Start lying on your back with both feet flat on the ground",{"type":848,"content":1467},[1468,1472],{"type":774,"content":1469},[1470],{"text":1471,"type":778},"From here, place your right ankle on your left knee, your left hand behind your head, and your right palm on the ground for balance",{"type":845,"content":1473},[1474],{"type":848,"content":1475},[1476],{"type":774,"content":1477},[1478],{"text":1479,"type":778},"This is your starting position",{"type":848,"content":1481},[1482],{"type":774,"content":1483},[1484],{"text":1485,"type":778},"Crunch your left elbow towards your right knee, attempting to touch them",{"type":848,"content":1487},[1488],{"type":774,"content":1489},[1490],{"text":1409,"type":778},{"type":848,"content":1492},[1493],{"type":774,"content":1494},[1495],{"text":1496,"type":778},"Slowly lower back to the starting position",{"type":848,"content":1498},[1499],{"type":774,"content":1500},[1501],{"text":1502,"type":778},"Continue crunching for 30 seconds",{"type":848,"content":1504},[1505],{"type":774,"content":1506},[1507],{"text":1508,"type":778},"After 30 seconds, switch sides with your left ankle on your right knee, your right hand behind your head, and your left palm on the ground",{"type":848,"content":1510},[1511],{"type":774,"content":1512},[1513],{"text":1514,"type":778},"Continue for the remaining 30 seconds",{"type":819,"attrs":1516,"content":1517},{"level":826},[1518,1519],{"text":710,"type":778},{"type":830},{"type":805,"attrs":1521},{"id":807,"body":1522},[1523],{"url":1524,"_uid":1525,"image":1526,"component":842,"copyright_details":1530},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-794bafed-7f39-468c-8f6d-276a5554e495",{"id":1527,"alt":1528,"name":7,"focus":48,"title":1528,"filename":1529,"copyright":7,"fieldtype":50},4287922,"Shanie Smash doing bicycle crunches","https://a.storyblok.com/f/115220/1380x700/27ec2765de/bicycle_crunches.png",[],{"type":845,"content":1532},[1533,1538,1551,1565,1571,1585,1591],{"type":848,"content":1534},[1535],{"type":774,"content":1536},[1537],{"text":1146,"type":778},{"type":848,"content":1539},[1540,1544],{"type":774,"content":1541},[1542],{"text":1543,"type":778},"Raise both legs 6-8 inches off the ground and place your hands behind your head",{"type":845,"content":1545},[1546],{"type":848,"content":1547},[1548],{"type":774,"content":1549},[1550],{"text":1479,"type":778},{"type":848,"content":1552},[1553,1557],{"type":774,"content":1554},[1555],{"text":1556,"type":778},"From here, crunch upwards with your left elbow towards your right knee, while simultaneously driving your right knee towards your chest",{"type":845,"content":1558},[1559],{"type":848,"content":1560},[1561],{"type":774,"content":1562},[1563],{"text":1564,"type":778},"Attempt to make contact with your knee and elbow",{"type":848,"content":1566},[1567],{"type":774,"content":1568},[1569],{"text":1570,"type":778},"Quickly return to the starting position",{"type":848,"content":1572},[1573,1577],{"type":774,"content":1574},[1575],{"text":1576,"type":778},"Immediately alternate and crunch your right elbow towards your left knee as it drives towards your chest",{"type":845,"content":1578},[1579],{"type":848,"content":1580},[1581],{"type":774,"content":1582},[1583],{"text":1584,"type":778},"Attempt to make contact again",{"type":848,"content":1586},[1587],{"type":774,"content":1588},[1589],{"text":1590,"type":778},"Return to starting position",{"type":848,"content":1592},[1593,1597],{"type":774,"content":1594},[1595],{"text":1596,"type":778},"Continue alternating knees to elbows for 30 seconds",{"type":845,"content":1598},[1599],{"type":848,"content":1600},[1601],{"type":774,"content":1602},[1603],{"text":1604,"type":778},"Once you get a rhythm going, this movement becomes easier to balance",{"type":819,"attrs":1606,"content":1607},{"level":826},[1608,1609],{"text":714,"type":778},{"type":830},{"type":805,"attrs":1611},{"id":807,"body":1612},[1613],{"url":1614,"_uid":1615,"image":1616,"component":842,"copyright_details":1620},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-786502cc-333c-4590-88da-cdffa805d087",{"id":1617,"alt":1618,"name":7,"focus":48,"title":1618,"filename":1619,"copyright":7,"fieldtype":50},4287933,"Shanie Smash doing crunches","https://a.storyblok.com/f/115220/1380x700/e6074a0ae9/crunches.png",[],{"type":845,"content":1622},[1623,1628,1642,1655,1661,1667],{"type":848,"content":1624},[1625],{"type":774,"content":1626},[1627],{"text":1146,"type":778},{"type":848,"content":1629},[1630,1634],{"type":774,"content":1631},[1632],{"text":1633,"type":778},"Bring your legs off of the ground and cross your feet",{"type":845,"content":1635},[1636],{"type":848,"content":1637},[1638],{"type":774,"content":1639},[1640],{"text":1641,"type":778},"Legs should be at a 90-degree angle with your shins parallel to the ground",{"type":848,"content":1643},[1644,1648],{"type":774,"content":1645},[1646],{"text":1647,"type":778},"Cross your arms so that opposite hands are placed on opposite shoulders",{"type":845,"content":1649},[1650],{"type":848,"content":1651},[1652],{"type":774,"content":1653},[1654],{"text":1160,"type":778},{"type":848,"content":1656},[1657],{"type":774,"content":1658},[1659],{"text":1660,"type":778},"From here, crunch upwards towards the ceiling, attempting to tap your elbow to your knees",{"type":848,"content":1662},[1663],{"type":774,"content":1664},[1665],{"text":1666,"type":778},"Return back to the starting position",{"type":848,"content":1668},[1669],{"type":774,"content":1670},[1671],{"text":1178,"type":778},{"type":774,"content":1673},[1674],{"text":1675,"type":778,"marks":1676},"Crunch Tips:",[1677],{"type":968},{"type":845,"content":1679},[1680,1686,1692],{"type":848,"content":1681},[1682],{"type":774,"content":1683},[1684],{"text":1685,"type":778},"Keep your hands on your shoulders or by the sides of your head",{"type":848,"content":1687},[1688],{"type":774,"content":1689},[1690],{"text":1691,"type":778},"Don’t pull your head with your hands as this can strain your neck and lead to injury",{"type":848,"content":1693},[1694],{"type":774,"content":1695},[1696],{"text":1697,"type":778},"Focus on lifting your chest upwards and your head will follow",{"type":819,"attrs":1699,"content":1700},{"level":826},[1701,1702],{"text":718,"type":778},{"type":830},{"type":805,"attrs":1704},{"id":807,"body":1705},[1706],{"url":1707,"_uid":1708,"image":1709,"component":842,"copyright_details":1713},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-d1abced7-4d29-41be-871c-4d7bb4eaff28",{"id":1710,"alt":1711,"name":7,"focus":48,"title":1711,"filename":1712,"copyright":7,"fieldtype":50},4287952,"Shanie Smash doing side planks","https://a.storyblok.com/f/115220/1380x700/e133bef70f/side_plank.png",[],{"type":845,"content":1715},[1716,1722,1728,1753,1759],{"type":848,"content":1717},[1718],{"type":774,"content":1719},[1720],{"text":1721,"type":778},"Start by lying on the ground on your right side with your body in a straight line",{"type":848,"content":1723},[1724],{"type":774,"content":1725},[1726],{"text":1727,"type":778},"Prop your upper body onto your right elbow and forearm with your right elbow in line underneath your right shoulder",{"type":848,"content":1729},[1730,1734],{"type":774,"content":1731},[1732],{"text":1733,"type":778},"Lift your hips off the ground",{"type":845,"content":1735},[1736,1742,1748],{"type":848,"content":1737},[1738],{"type":774,"content":1739},[1740],{"text":1741,"type":778},"The only points of contact with the ground should be your right forearm/elbow and your feet, stacked on top of each other",{"type":848,"content":1743},[1744],{"type":774,"content":1745},[1746],{"text":1747,"type":778},"Your body should now be close to a 45-degree angle",{"type":848,"content":1749},[1750],{"type":774,"content":1751},[1752],{"text":1160,"type":778},{"type":848,"content":1754},[1755],{"type":774,"content":1756},[1757],{"text":1758,"type":778},"Hold this side plank position for 30 seconds",{"type":848,"content":1760},[1761],{"type":774,"content":1762},[1763],{"text":1764,"type":778},"After 30 seconds, switch sides and hold for an additional 30 seconds",{"type":774,"content":1766},[1767],{"text":1768,"type":778,"marks":1769},"Side Plank Tips:",[1770],{"type":968},{"type":845,"content":1772},[1773,1779,1785],{"type":848,"content":1774},[1775],{"type":774,"content":1776},[1777],{"text":1778,"type":778},"Point your left arm towards the ceiling for balance",{"type":848,"content":1780},[1781],{"type":774,"content":1782},[1783],{"text":1784,"type":778},"Don’t let your hips dip downward; try and remain in a straight line",{"type":848,"content":1786},[1787],{"type":774,"content":1788},[1789],{"text":1790,"type":778},"Focus on drawing your belly button towards your spine, breathing slowly, and squeezing your glutes",{"type":774,"content":1792},[1793,1797],{"text":1794,"type":778,"marks":1795},"Intermediate/Advanced Option: ",[1796],{"type":968},{"text":1798,"type":778},"For an added challenge, raise your top leg about 12 inches off your bottom leg.",{"type":819,"attrs":1800,"content":1801},{"level":826},[1802,1803],{"text":722,"type":778},{"type":830},{"type":805,"attrs":1805},{"id":807,"body":1806},[1807],{"url":1808,"_uid":1809,"image":1810,"component":842,"copyright_details":1814},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-13c76628-b9c5-4914-820b-819ec139758c",{"id":1811,"alt":1812,"name":7,"focus":48,"title":1812,"filename":1813,"copyright":7,"fieldtype":50},4287959,"Shanie Smash doing plank","https://a.storyblok.com/f/115220/1380x700/e41a917c98/plank.png",[],{"type":845,"content":1816},[1817,1823,1829,1848],{"type":848,"content":1818},[1819],{"type":774,"content":1820},[1821],{"text":1822,"type":778},"Start lying facedown on your stomach",{"type":848,"content":1824},[1825],{"type":774,"content":1826},[1827],{"text":1828,"type":778},"Prop your upper body on both forearms with your elbows in line underneath your shoulders and your thumbs pointing towards the ceiling",{"type":848,"content":1830},[1831,1835],{"type":774,"content":1832},[1833],{"text":1834,"type":778},"Squeeze your glutes and raise your hips off the ground",{"type":845,"content":1836},[1837,1843],{"type":848,"content":1838},[1839],{"type":774,"content":1840},[1841],{"text":1842,"type":778},"Your feet and elbows and forearms should be the only points of contact with the ground",{"type":848,"content":1844},[1845],{"type":774,"content":1846},[1847],{"text":1160,"type":778},{"type":848,"content":1849},[1850],{"type":774,"content":1851},[1852],{"text":1853,"type":778},"Hold this plank position for the full 60 seconds",{"type":774,"content":1855},[1856],{"text":1857,"type":778,"marks":1858},"Plank Tips:",[1859],{"type":968},{"type":845,"content":1861},[1862,1868,1874,1880],{"type":848,"content":1863},[1864],{"type":774,"content":1865},[1866],{"text":1867,"type":778},"Focus on belly button to spine",{"type":848,"content":1869},[1870],{"type":774,"content":1871},[1872],{"text":1873,"type":778},"Squeeze your glutes the entire time",{"type":848,"content":1875},[1876],{"type":774,"content":1877},[1878],{"text":1879,"type":778},"Maintain slow, controlled breaths",{"type":848,"content":1881},[1882],{"type":774,"content":1883},[1884],{"text":1885,"type":778},"Don’t let your hips dip; try and keep your body in a straight line",{"type":819,"attrs":1887,"content":1888},{"level":821},[1889],{"text":1890,"type":778},"Cool Down (60 seconds)",{"type":819,"attrs":1892,"content":1893},{"level":826},[1894,1895],{"text":726,"type":778},{"type":830},{"type":805,"attrs":1897},{"id":807,"body":1898},[1899],{"url":1900,"_uid":1901,"image":1902,"component":842,"copyright_details":1906},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-4baebc99-141d-4345-b52a-2c47d7b4afe6",{"id":1903,"alt":1904,"name":7,"focus":48,"title":1904,"filename":1905,"copyright":7,"fieldtype":50},4287969,"Shanie Smash doing a cobra pose","https://a.storyblok.com/f/115220/1380x700/3ef8fb512b/cobra_pose.png",[],{"type":845,"content":1908},[1909,1915,1929,1935,1941],{"type":848,"content":1910},[1911],{"type":774,"content":1912},[1913],{"text":1914,"type":778},"Begin by lying facedown on the ground",{"type":848,"content":1916},[1917,1921],{"type":774,"content":1918},[1919],{"text":1920,"type":778},"Prop your chest upright onto your forearms and hands",{"type":845,"content":1922},[1923],{"type":848,"content":1924},[1925],{"type":774,"content":1926},[1927],{"text":1928,"type":778},"Hands should be around nipple height on each side of your chest and your palms face down on the ground",{"type":848,"content":1930},[1931],{"type":774,"content":1932},[1933],{"text":1934,"type":778},"Slowly push your upper body upwards",{"type":848,"content":1936},[1937],{"type":774,"content":1938},[1939],{"text":1940,"type":778},"Your head should be looking up, slight bend in the elbows, hips in contact with the ground",{"type":848,"content":1942},[1943],{"type":774,"content":1944},[1945],{"text":1946,"type":778},"Hold this pose for 30 seconds",{"type":819,"attrs":1948,"content":1949},{"level":826},[1950,1951],{"text":730,"type":778},{"type":830},{"type":805,"attrs":1953},{"id":807,"body":1954},[1955],{"url":1956,"_uid":1957,"image":1958,"component":842,"copyright_details":1962},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-3d23fc8e-97b4-41a4-8a11-a435f7640a64",{"id":1959,"alt":1960,"name":7,"focus":48,"title":1960,"filename":1961,"copyright":7,"fieldtype":50},4287978,"Shanie Smash doing a child's pose","https://a.storyblok.com/f/115220/1380x700/95b15124b8/childs_pose.png",[],{"type":845,"content":1964},[1965,1971,1977,1983,1989,1995],{"type":848,"content":1966},[1967],{"type":774,"content":1968},[1969],{"text":1970,"type":778},"From cobra pose, come into a kneeling position and bring your big toes together and spread your knees out wider than your torso",{"type":848,"content":1972},[1973],{"type":774,"content":1974},[1975],{"text":1976,"type":778},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":848,"content":1978},[1979],{"type":774,"content":1980},[1981],{"text":1982,"type":778},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":848,"content":1984},[1985],{"type":774,"content":1986},[1987],{"text":1988,"type":778},"Drop your hips back toward your heels",{"type":848,"content":1990},[1991],{"type":774,"content":1992},[1993],{"text":1994,"type":778},"Close your eyes and continue to inhale and exhale deeply",{"type":848,"content":1996},[1997],{"type":774,"content":1998},[1999],{"text":2000,"type":778},"Hold this pose for at least 30 seconds",{"type":819,"attrs":2002,"content":2003},{"level":821},[2004],{"text":2005,"type":778},"Your Core Has Just Been Shanie Smashed",{"type":774,"content":2007},[2008,2010,2016],{"text":2009,"type":778},"There you have it, FightCamp Trainer Shanie Smash’s 10-minute core routine that you can do anytime, before or after a workout, first thing in the morning, or right before bed. Shanie recommends adding this routine into your regular boxing training five times per week. You’ll be rocking those ",{"text":2011,"type":778,"marks":2012},"six-pack abs",[2013],{"type":790,"attrs":2014},{"href":2015,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/top-6-six-faqs-how-to-get-six-pack-abs",{"text":2017,"type":778}," in no time!",{"type":774,"content":2019},[2020,2022,2028],{"text":2021,"type":778},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":2023,"type":778,"marks":2024},"FightCamp App",[2025],{"type":790,"attrs":2026},{"href":2027,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":2029,"type":778}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2031,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2036,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2032,"component":118,"meta_info":2033,"meta_title":7,"block_image":2034,"cover_image":2035,"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},[],[],"2022-05-31 00:00","article",{"_uid":2041,"title":657,"plugin":43,"description":2042},"58a41243-9c6d-477f-b214-84f32c193d1c","Get your abs fired up with FightCamp Trainer Shanie Smash’s 10-minute core routine. Complete your boxing or kickboxing workout by ending with abs!",{"id":2044,"alt":657,"name":7,"focus":48,"title":657,"filename":2045,"copyright":7,"fieldtype":50},4283010,"https://a.storyblok.com/f/115220/2400x990/8363da8f0f/get-abs-like-a-fighter-with-this-10-minute-core-workout.png",[],"get-abs-like-a-fighter-with-this-10-minute-core-workout","blogs/get-abs-like-a-fighter-with-this-10-minute-core-workout",-4210,[2051],"featured",60887917,"33fbd140-d611-43f3-87fb-dd1cc441dd5d","2022-05-31T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",2058],[2059,2405,2677,2919,3113,3526],{"name":2060,"created_at":2061,"published_at":2062,"updated_at":2063,"id":2064,"uuid":2065,"content":2066,"slug":2399,"full_slug":2400,"sort_by_date":48,"position":2401,"tag_list":2402,"is_startpage":9,"parent_id":2052,"meta_data":48,"group_id":2403,"first_published_at":2062,"release_id":48,"lang":60,"path":2055,"alternates":2404,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2067,"faqs":2068,"title":2060,"topic":2117,"author":2132,"content":2133,"category":2382,"schedule":2390,"component":2039,"meta_info":2391,"cover_image":2395,"description":2394,"contributors":2398},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2069,2073,2077,2081,2085,2089,2093,2097,2101,2105,2109,2113],{"_uid":2070,"answer":2071,"question":2072,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2074,"answer":2075,"question":2076,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2078,"answer":2079,"question":2080,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2082,"answer":2083,"question":2084,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2086,"answer":2087,"question":2088,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2090,"answer":2091,"question":2092,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2094,"answer":2095,"question":2096,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2098,"answer":2099,"question":2100,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2102,"answer":2103,"question":2104,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2106,"answer":2107,"question":2108,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2110,"answer":2111,"question":2112,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2114,"answer":2115,"question":2116,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2118,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2130,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2131,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2119,"component":39,"meta_info":2127,"block_image":2128,"cover_image":2129,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2120,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2125,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2126,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2121,"component":118,"meta_info":2122,"meta_title":7,"block_image":2123,"cover_image":2124,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":771,"content":2134},[2135,2155,2167,2179,2184,2188,2199,2203,2217,2221,2226,2229,2233,2244,2256,2260,2263,2268,2279,2291,2295,2298,2303,2314,2318,2322,2326,2329,2334,2345,2349,2353,2357,2362,2366,2378],{"type":774,"content":2136},[2137,2139,2145,2147,2153],{"text":2138,"type":778},"Out of the ",{"text":2140,"type":778,"marks":2141},"six (6) basic punches",[2142],{"type":790,"attrs":2143},{"href":2144,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2146,"type":778}," in boxing, punch number one is the ",{"text":2148,"type":778,"marks":2149},"jab",[2150],{"type":790,"attrs":2151},{"href":2152,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2154,"type":778},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":774,"content":2156},[2157,2159,2165],{"text":2158,"type":778},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2160,"type":778,"marks":2161},"Coach PJ",[2162],{"type":790,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2166,"type":778}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":805,"attrs":2168},{"id":2169,"body":2170},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2171],{"_uid":2172,"link":2173,"image":2175,"title":2177,"component":817},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2174,"linktype":13,"fieldtype":14,"cached_url":2174},"https://youtu.be/JM-8c3EqwZg",{"id":2176,"alt":2177,"name":7,"focus":48,"title":2177,"filename":2178,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":819,"attrs":2180,"content":2181},{"level":821},[2182],{"text":2183,"type":778},"5 Most Common Jab Mistakes",{"type":819,"attrs":2185,"content":2186},{"level":826},[2187],{"text":2080,"type":778},{"type":805,"attrs":2189},{"id":2169,"body":2190},[2191],{"url":2192,"_uid":2193,"image":2194,"component":842,"copyright_details":2198},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2195,"alt":2196,"name":7,"focus":48,"title":2196,"filename":2197,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":774,"content":2200},[2201],{"text":2202,"type":778},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":845,"content":2204},[2205,2211],{"type":848,"content":2206},[2207],{"type":774,"content":2208},[2209],{"text":2210,"type":778},"While extending the arm to punch",{"type":848,"content":2212},[2213],{"type":774,"content":2214},[2215],{"text":2216,"type":778},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":774,"content":2218},[2219],{"text":2220,"type":778},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":819,"attrs":2222,"content":2223},{"level":826},[2224],{"text":2225,"type":778},"How To Fix It:",{"type":774,"content":2227},[2228],{"text":2083,"type":778},{"type":819,"attrs":2230,"content":2231},{"level":826},[2232],{"text":2088,"type":778},{"type":805,"attrs":2234},{"id":2169,"body":2235},[2236],{"url":2237,"_uid":2238,"image":2239,"component":842,"copyright_details":2243},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2240,"alt":2241,"name":7,"focus":48,"title":2241,"filename":2242,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":774,"content":2245},[2246,2248,2254],{"text":2247,"type":778},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2249,"type":778,"marks":2250},"hook",[2251],{"type":790,"attrs":2252},{"href":2253,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2255,"type":778}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":819,"attrs":2257,"content":2258},{"level":826},[2259],{"text":2225,"type":778},{"type":774,"content":2261},[2262],{"text":2091,"type":778},{"type":819,"attrs":2264,"content":2265},{"level":826},[2266],{"text":2267,"type":778},"3. Pushing the Jab",{"type":805,"attrs":2269},{"id":2169,"body":2270},[2271],{"url":2272,"_uid":2273,"image":2274,"component":842,"copyright_details":2278},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2275,"alt":2276,"name":7,"focus":48,"title":2276,"filename":2277,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":774,"content":2280},[2281,2283,2289],{"text":2282,"type":778},"“Pushing the jab” means leaning into the punch. In your ",{"text":2284,"type":778,"marks":2285},"boxing stance",[2286],{"type":790,"attrs":2287},{"href":2288,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2290,"type":778},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":819,"attrs":2292,"content":2293},{"level":826},[2294],{"text":2225,"type":778},{"type":774,"content":2296},[2297],{"text":2099,"type":778},{"type":819,"attrs":2299,"content":2300},{"level":826},[2301],{"text":2302,"type":778},"4. Flaring Your Elbows",{"type":805,"attrs":2304},{"id":2169,"body":2305},[2306],{"url":2307,"_uid":2308,"image":2309,"component":842,"copyright_details":2313},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2310,"alt":2311,"name":7,"focus":48,"title":2311,"filename":2312,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":774,"content":2315},[2316],{"text":2317,"type":778},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":774,"content":2319},[2320],{"text":2321,"type":778},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":819,"attrs":2323,"content":2324},{"level":826},[2325],{"text":2225,"type":778},{"type":774,"content":2327},[2328],{"text":2107,"type":778},{"type":819,"attrs":2330,"content":2331},{"level":826},[2332],{"text":2333,"type":778},"5. Not Jabbing Enough",{"type":805,"attrs":2335},{"id":2169,"body":2336},[2337],{"url":2338,"_uid":2339,"image":2340,"component":842,"copyright_details":2344},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2341,"alt":2342,"name":7,"focus":48,"title":2342,"filename":2343,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":774,"content":2346},[2347],{"text":2348,"type":778},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":819,"attrs":2350,"content":2351},{"level":826},[2352],{"text":2225,"type":778},{"type":774,"content":2354},[2355],{"text":2356,"type":778},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":819,"attrs":2358,"content":2359},{"level":821},[2360],{"text":2361,"type":778},"Keep On Jabbing",{"type":774,"content":2363},[2364],{"text":2365,"type":778},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":774,"content":2367},[2368,2370,2376],{"text":2369,"type":778},"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":2371,"type":778,"marks":2372},"FightCamp",[2373],{"type":790,"attrs":2374},{"href":2375,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":2377,"type":778}," 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":774,"content":2379},[2380],{"text":2381,"type":778},"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":2383,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2388,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2389,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2384,"component":118,"meta_info":2385,"meta_title":7,"block_image":2386,"cover_image":2387,"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},[],[],"2022-12-06 00:00",{"_uid":2392,"title":2393,"plugin":43,"description":2394},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2396,"alt":2060,"name":7,"focus":48,"title":2060,"filename":2397,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[2051],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2406,"created_at":2407,"published_at":2408,"updated_at":2409,"id":2410,"uuid":2411,"content":2412,"slug":2671,"full_slug":2672,"sort_by_date":48,"position":2673,"tag_list":2674,"is_startpage":9,"parent_id":2052,"meta_data":48,"group_id":2675,"first_published_at":2408,"release_id":48,"lang":60,"path":2055,"alternates":2676,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2413,"faqs":2414,"title":2406,"topic":2435,"author":2450,"content":2451,"category":2652,"schedule":2660,"component":2039,"meta_info":2661,"cover_image":2665,"description":2669,"contributors":2670},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2415,2419,2423,2427,2431],{"_uid":2416,"answer":2417,"question":2418,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2420,"answer":2421,"question":2422,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2424,"answer":2425,"question":2426,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2428,"answer":2429,"question":2430,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2432,"answer":2433,"question":2434,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2436,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2448,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2437,"component":39,"meta_info":2445,"block_image":2446,"cover_image":2447,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2438,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2443,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2439,"component":118,"meta_info":2440,"meta_title":7,"block_image":2441,"cover_image":2442,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":771,"content":2452},[2453,2468,2472,2476,2480,2484,2488,2491,2496,2501,2515,2520,2524,2529,2533,2538,2552,2556,2560,2574,2588,2592,2596,2610,2615,2619,2633,2638,2648],{"type":774,"content":2454},[2455,2457,2466],{"text":2456,"type":778},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2458,"type":778,"marks":2459},"interval training",[2460,2464],{"type":790,"attrs":2461},{"href":2462,"uuid":48,"anchor":48,"custom":2463,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2465},"underline",{"text":2467,"type":778}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":774,"content":2469},[2470],{"text":2471,"type":778},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":819,"attrs":2473,"content":2474},{"level":821},[2475],{"text":2418,"type":778},{"type":774,"content":2477},[2478],{"text":2479,"type":778},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":774,"content":2481},[2482],{"text":2483,"type":778},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":819,"attrs":2485,"content":2486},{"level":821},[2487],{"text":2422,"type":778},{"type":774,"content":2489},[2490],{"text":2421,"type":778},{"type":819,"attrs":2492,"content":2493},{"level":821},[2494],{"text":2495,"type":778},"Unique Benefits of HIIT",{"type":819,"attrs":2497,"content":2498},{"level":826},[2499],{"text":2500,"type":778},"Maximum Effectiveness in Less Time",{"type":774,"content":2502},[2503,2505,2513],{"text":2504,"type":778},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2506,"type":778,"marks":2507},"25-30% more calories",[2508,2512],{"type":790,"attrs":2509},{"href":2510,"uuid":48,"anchor":48,"custom":2511,"target":793,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":2465},{"text":2514,"type":778}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":819,"attrs":2516,"content":2517},{"level":826},[2518],{"text":2519,"type":778},"Tones Muscle",{"type":774,"content":2521},[2522],{"text":2523,"type":778},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":819,"attrs":2525,"content":2526},{"level":826},[2527],{"text":2528,"type":778},"Adds Variety",{"type":774,"content":2530},[2531],{"text":2532,"type":778},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":819,"attrs":2534,"content":2535},{"level":826},[2536],{"text":2537,"type":778},"Improves Cardiovascular Health",{"type":774,"content":2539},[2540,2542,2550],{"text":2541,"type":778},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2543,"type":778,"marks":2544},"greater improvements in blood pressure",[2545,2549],{"type":790,"attrs":2546},{"href":2547,"uuid":48,"anchor":48,"custom":2548,"target":793,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":2465},{"text":2551,"type":778}," and blood sugar than moderate-intensity workouts. ",{"type":819,"attrs":2553,"content":2554},{"level":821},[2555],{"text":2430,"type":778},{"type":774,"content":2557},[2558],{"text":2559,"type":778},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":774,"content":2561},[2562,2564,2572],{"text":2563,"type":778},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2565,"type":778,"marks":2566},"roadwork",[2567,2571],{"type":790,"attrs":2568},{"href":2569,"uuid":48,"anchor":48,"custom":2570,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2465},{"text":2573,"type":778},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":774,"content":2575},[2576,2578,2586],{"text":2577,"type":778},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2579,"type":778,"marks":2580},"HIIT jump rope workout",[2581,2585],{"type":790,"attrs":2582},{"href":2583,"uuid":48,"anchor":48,"custom":2584,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2465},{"text":2587,"type":778}," for a full-body cardio blast in just minutes.",{"type":819,"attrs":2589,"content":2590},{"level":821},[2591],{"text":2434,"type":778},{"type":774,"content":2593},[2594],{"text":2595,"type":778},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":774,"content":2597},[2598,2600,2608],{"text":2599,"type":778},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2601,"type":778,"marks":2602},"10 minutes of HIIT boxing",[2603,2607],{"type":790,"attrs":2604},{"href":2605,"uuid":48,"anchor":48,"custom":2606,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2465},{"text":2609,"type":778}," and feel the difference with just one workout.",{"type":819,"attrs":2611,"content":2612},{"level":821},[2613],{"text":2614,"type":778},"Hit With HIIT",{"type":774,"content":2616},[2617],{"text":2618,"type":778},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":774,"content":2620},[2621,2623,2631],{"text":2622,"type":778},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2624,"type":778,"marks":2625},"FightCamp’s extensive library of HIIT workouts",[2626,2630],{"type":790,"attrs":2627},{"href":2628,"uuid":48,"anchor":48,"custom":2629,"target":793,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2465},{"text":2632,"type":778},"!",{"type":819,"attrs":2634,"content":2635},{"level":821},[2636],{"text":2637,"type":778},"Train Like a Fighter",{"type":774,"content":2639},[2640,2641,2647],{"text":2369,"type":778},{"text":2371,"type":778,"marks":2642},[2643,2646],{"type":790,"attrs":2644},{"href":2375,"uuid":48,"anchor":48,"custom":2645,"target":793,"linktype":13},{},{"type":2465},{"text":2377,"type":778},{"type":774,"content":2649},[2650],{"text":2651,"type":778},"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":2653,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2658,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2659,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2654,"component":118,"meta_info":2655,"meta_title":7,"block_image":2656,"cover_image":2657,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2662,"title":2663,"plugin":43,"description":2664},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2666,"alt":2667,"name":7,"focus":7,"title":2667,"filename":2668,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[2051],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2678,"created_at":2679,"published_at":2680,"updated_at":2681,"id":2682,"uuid":2683,"content":2684,"slug":2912,"full_slug":2913,"sort_by_date":48,"position":2914,"tag_list":2915,"is_startpage":9,"parent_id":2052,"meta_data":48,"group_id":2916,"first_published_at":2917,"release_id":48,"lang":60,"path":2055,"alternates":2918,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2685,"faqs":2686,"title":2678,"topic":2699,"author":2714,"content":2715,"category":2893,"schedule":2901,"component":2039,"meta_info":2902,"cover_image":2906,"description":2910,"contributors":2911},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2687,2691,2695],{"_uid":2688,"answer":2689,"question":2690,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2692,"answer":2693,"question":2694,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2696,"answer":2697,"question":2698,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2700,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2701,"component":39,"meta_info":2709,"block_image":2710,"cover_image":2711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2703,"component":118,"meta_info":2704,"meta_title":7,"block_image":2705,"cover_image":2706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":771,"content":2716},[2717,2721,2725,2729,2733,2747,2795,2808,2813,2837,2871,2875,2879,2890],{"type":819,"attrs":2718,"content":2719},{"level":821},[2720],{"text":2690,"type":778},{"type":774,"content":2722},[2723],{"text":2724,"type":778},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":774,"content":2726},[2727],{"text":2728,"type":778},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":819,"attrs":2730,"content":2731},{"level":821},[2732],{"text":2694,"type":778},{"type":774,"content":2734},[2735,2737,2745],{"text":2736,"type":778},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2738,"type":778,"marks":2739},"National Academy of Sports Medicine",[2740,2744],{"type":790,"attrs":2741},{"href":2742,"uuid":48,"anchor":48,"custom":2743,"target":793,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2465},{"text":2746,"type":778}," has a few exercise-related symptoms of overtraining:",{"type":2748,"attrs":2749,"content":2752},"ordered_list",{"order":2750},{"order":2751},1,[2753,2759,2765,2771,2777,2783,2789],{"type":848,"content":2754},[2755],{"type":774,"content":2756},[2757],{"text":2758,"type":778},"A plateau or decline in workout performance or progress",{"type":848,"content":2760},[2761],{"type":774,"content":2762},[2763],{"text":2764,"type":778},"A perception of increased exertion during “normal” or “easy” workouts",{"type":848,"content":2766},[2767],{"type":774,"content":2768},[2769],{"text":2770,"type":778},"Excessive sweating or overheating",{"type":848,"content":2772},[2773],{"type":774,"content":2774},[2775],{"text":2776,"type":778},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":848,"content":2778},[2779],{"type":774,"content":2780},[2781],{"text":2782,"type":778},"A lack of feeling “refreshed” after regular rest and recovery",{"type":848,"content":2784},[2785],{"type":774,"content":2786},[2787],{"text":2788,"type":778},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":848,"content":2790},[2791],{"type":774,"content":2792},[2793],{"text":2794,"type":778},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":774,"content":2796},[2797,2799,2806],{"text":2798,"type":778},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2023,"type":778,"marks":2800},[2801,2805],{"type":790,"attrs":2802},{"href":2803,"uuid":48,"anchor":48,"custom":2804,"target":793,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2465},{"text":2807,"type":778}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":819,"attrs":2809,"content":2810},{"level":821},[2811],{"text":2812,"type":778},"A Day of Rest",{"type":774,"content":2814},[2815,2817,2825,2827,2835],{"text":2816,"type":778},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2818,"type":778,"marks":2819},"Aaron",[2820,2824],{"type":790,"attrs":2821},{"href":2822,"uuid":48,"anchor":48,"custom":2823,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2465},{"text":2826,"type":778}," and ",{"text":2828,"type":778,"marks":2829},"Flo",[2830,2834],{"type":790,"attrs":2831},{"href":2832,"uuid":48,"anchor":48,"custom":2833,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2465},{"text":2836,"type":778},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":774,"content":2838},[2839,2841,2849,2851,2859,2861,2869],{"text":2840,"type":778},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2842,"type":778,"marks":2843},"researchers",[2844,2848],{"type":790,"attrs":2845},{"href":2846,"uuid":48,"anchor":48,"custom":2847,"target":793,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2465},{"text":2850,"type":778}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2852,"type":778,"marks":2853},"FightCamp Trainers",[2854,2858],{"type":790,"attrs":2855},{"href":2856,"uuid":48,"anchor":48,"custom":2857,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2465},{"text":2860,"type":778}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2862,"type":778,"marks":2863},"neurological connections",[2864,2868],{"type":790,"attrs":2865},{"href":2866,"uuid":48,"anchor":48,"custom":2867,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2465},{"text":2870,"type":778},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":774,"content":2872},[2873],{"text":2874,"type":778},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":819,"attrs":2876,"content":2877},{"level":821},[2878],{"text":2637,"type":778},{"type":774,"content":2880},[2881,2882,2888],{"text":2369,"type":778},{"text":2371,"type":778,"marks":2883},[2884,2887],{"type":790,"attrs":2885},{"href":2375,"uuid":48,"anchor":48,"custom":2886,"target":793,"linktype":13},{},{"type":2465},{"text":2889,"type":778}," 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":774,"content":2891},[2892],{"text":2651,"type":778},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2894,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2899,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2895,"component":118,"meta_info":2896,"meta_title":7,"block_image":2897,"cover_image":2898,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2903,"title":2904,"plugin":43,"description":2905},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2907,"alt":2908,"name":7,"focus":7,"title":2908,"filename":2909,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[2051],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2920,"created_at":2921,"published_at":2922,"updated_at":2923,"id":2924,"uuid":2925,"content":2926,"slug":3107,"full_slug":3108,"sort_by_date":48,"position":3109,"tag_list":3110,"is_startpage":9,"parent_id":2052,"meta_data":48,"group_id":3111,"first_published_at":2922,"release_id":48,"lang":60,"path":2055,"alternates":3112,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2927,"faqs":2928,"title":2920,"topic":2933,"author":2948,"content":2949,"category":3088,"schedule":3096,"component":2039,"meta_info":3097,"cover_image":3101,"description":3105,"contributors":3106},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2929],{"_uid":2930,"answer":2931,"question":2932,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2934,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2946,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2947,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2935,"component":39,"meta_info":2943,"block_image":2944,"cover_image":2945,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2936,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2941,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2942,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2937,"component":118,"meta_info":2938,"meta_title":7,"block_image":2939,"cover_image":2940,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":771,"content":2950},[2951,2955,2960,2965,2988,2993,3015,3020,3034,3039,3053,3058,3062,3067,3071,3075,3085],{"type":774,"content":2952},[2953],{"text":2954,"type":778},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":819,"attrs":2956,"content":2957},{"level":821},[2958],{"text":2959,"type":778},"5 Ways to Shake Up Your Cardio",{"type":819,"attrs":2961,"content":2962},{"level":826},[2963],{"text":2964,"type":778},"Swimming",{"type":774,"content":2966},[2967,2969,2976,2978,2986],{"text":2968,"type":778},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2970,"type":778,"marks":2971},"Flo Master’s",[2972,2975],{"type":790,"attrs":2973},{"href":2832,"uuid":48,"anchor":48,"custom":2974,"target":793,"linktype":13},{},{"type":2465},{"text":2977,"type":778}," favorite forms of ",{"text":2979,"type":778,"marks":2980},"active recovery",[2981,2985],{"type":790,"attrs":2982},{"href":2983,"uuid":48,"anchor":48,"custom":2984,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2465},{"text":2987,"type":778}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":819,"attrs":2989,"content":2990},{"level":826},[2991],{"text":2992,"type":778},"Tabata Bag Drills",{"type":774,"content":2994},[2995,2997,3005,3007,3013],{"text":2996,"type":778},"One great way to get your anaerobic endurance up is with ",{"text":2998,"type":778,"marks":2999},"Tabata",[3000,3004],{"type":790,"attrs":3001},{"href":3002,"uuid":48,"anchor":48,"custom":3003,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2465},{"text":3006,"type":778}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2023,"type":778,"marks":3008},[3009,3012],{"type":790,"attrs":3010},{"href":2803,"uuid":48,"anchor":48,"custom":3011,"target":793,"linktype":13},{},{"type":2465},{"text":3014,"type":778}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":819,"attrs":3016,"content":3017},{"level":826},[3018],{"text":3019,"type":778},"Footwork Heavy Sports",{"type":774,"content":3021},[3022,3024,3032],{"text":3023,"type":778},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":3025,"type":778,"marks":3026},"dancing",[3027,3031],{"type":790,"attrs":3028},{"href":3029,"uuid":48,"anchor":48,"custom":3030,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2465},{"text":3033,"type":778}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":819,"attrs":3035,"content":3036},{"level":826},[3037],{"text":3038,"type":778},"Hiking",{"type":774,"content":3040},[3041,3043,3051],{"text":3042,"type":778},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":3044,"type":778,"marks":3045},"healthy snacks",[3046,3050],{"type":790,"attrs":3047},{"href":3048,"uuid":48,"anchor":48,"custom":3049,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2465},{"text":3052,"type":778},"! ",{"type":819,"attrs":3054,"content":3055},{"level":826},[3056],{"text":3057,"type":778},"Shadowboxing Punchouts",{"type":774,"content":3059},[3060],{"text":3061,"type":778},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":819,"attrs":3063,"content":3064},{"level":821},[3065],{"text":3066,"type":778},"Shaking Up Your Cardio",{"type":774,"content":3068},[3069],{"text":3070,"type":778},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":819,"attrs":3072,"content":3073},{"level":821},[3074],{"text":2637,"type":778},{"type":774,"content":3076},[3077,3078,3084],{"text":2369,"type":778},{"text":2371,"type":778,"marks":3079},[3080,3083],{"type":790,"attrs":3081},{"href":2375,"uuid":48,"anchor":48,"custom":3082,"target":793,"linktype":13},{},{"type":2465},{"text":2889,"type":778},{"type":774,"content":3086},[3087],{"text":2651,"type":778},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3090,"component":118,"meta_info":3091,"meta_title":7,"block_image":3092,"cover_image":3093,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":3098,"title":3099,"plugin":43,"description":3100},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3102,"alt":3103,"name":7,"focus":7,"title":3103,"filename":3104,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[2051],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":3114,"created_at":3115,"published_at":3116,"updated_at":3117,"id":3118,"uuid":3119,"content":3120,"slug":3520,"full_slug":3521,"sort_by_date":48,"position":3522,"tag_list":3523,"is_startpage":9,"parent_id":2052,"meta_data":48,"group_id":3524,"first_published_at":3116,"release_id":48,"lang":60,"path":2055,"alternates":3525,"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":3121,"faqs":3122,"title":3114,"topic":3131,"author":3146,"content":3147,"category":3501,"schedule":3509,"component":2039,"meta_info":3510,"cover_image":3514,"description":3518,"contributors":3519},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[3123,3127],{"_uid":3124,"answer":3125,"question":3126,"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":3128,"answer":3129,"question":3130,"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":3132,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3144,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3133,"component":39,"meta_info":3141,"block_image":3142,"cover_image":3143,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3134,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3139,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3135,"component":118,"meta_info":3136,"meta_title":7,"block_image":3137,"cover_image":3138,"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":771,"content":3148},[3149,3154,3168,3182,3187,3191,3196,3200,3238,3242,3247,3251,3255,3260,3264,3269,3283,3287,3307,3312,3316,3320,3378,3383,3387,3391,3417,3431,3436,3440,3444,3471,3475,3480,3484,3488,3498],{"type":819,"attrs":3150,"content":3151},{"level":821},[3152],{"text":3153,"type":778},"How to Stay Motivated to Work Out",{"type":774,"content":3155},[3156,3158,3166],{"text":3157,"type":778},"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":3159,"type":778,"marks":3160},"New Year’s Resolutions",[3161,3165],{"type":790,"attrs":3162},{"href":3163,"uuid":48,"anchor":48,"custom":3164,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2465},{"text":3167,"type":778},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":774,"content":3169},[3170,3172,3180],{"text":3171,"type":778},"But what happens if you're looking for motivation to work out in the ",{"text":3173,"type":778,"marks":3174},"middle of summer",[3175,3179],{"type":790,"attrs":3176},{"href":3177,"uuid":48,"anchor":48,"custom":3178,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2465},{"text":3181,"type":778}," 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":819,"attrs":3183,"content":3184},{"level":821},[3185],{"text":3186,"type":778},"Motivation vs. Determination",{"type":774,"content":3188},[3189],{"text":3190,"type":778},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":819,"attrs":3192,"content":3193},{"level":826},[3194],{"text":3195,"type":778},"Motivation",{"type":774,"content":3197},[3198],{"text":3199,"type":778},"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":845,"content":3201},[3202,3208,3214,3220,3226,3232],{"type":848,"content":3203},[3204],{"type":774,"content":3205},[3206],{"text":3207,"type":778},"Movies",{"type":848,"content":3209},[3210],{"type":774,"content":3211},[3212],{"text":3213,"type":778},"Books",{"type":848,"content":3215},[3216],{"type":774,"content":3217},[3218],{"text":3219,"type":778},"Quotes",{"type":848,"content":3221},[3222],{"type":774,"content":3223},[3224],{"text":3225,"type":778},"Speeches",{"type":848,"content":3227},[3228],{"type":774,"content":3229},[3230],{"text":3231,"type":778},"Social media posts",{"type":848,"content":3233},[3234],{"type":774,"content":3235},[3236],{"text":3237,"type":778},"Success stories",{"type":774,"content":3239},[3240],{"text":3241,"type":778},"These are things that essentially make you want to start something, like a workout.",{"type":819,"attrs":3243,"content":3244},{"level":826},[3245],{"text":3246,"type":778},"Determination",{"type":774,"content":3248},[3249],{"text":3250,"type":778},"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":774,"content":3252},[3253],{"text":3254,"type":778},"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":819,"attrs":3256,"content":3257},{"level":821},[3258],{"text":3259,"type":778},"Finding That Drive",{"type":774,"content":3261},[3262],{"text":3263,"type":778},"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":819,"attrs":3265,"content":3266},{"level":826},[3267],{"text":3268,"type":778},"Working Out at Home",{"type":774,"content":3270},[3271,3273,3281],{"text":3272,"type":778},"The wonderful thing about ",{"text":3274,"type":778,"marks":3275},"working out from home",[3276,3280],{"type":790,"attrs":3277},{"href":3278,"uuid":48,"anchor":48,"custom":3279,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2465},{"text":3282,"type":778}," 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":774,"content":3284},[3285],{"text":3286,"type":778},"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":845,"content":3288},[3289,3295,3301],{"type":848,"content":3290},[3291],{"type":774,"content":3292},[3293],{"text":3294,"type":778},"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":848,"content":3296},[3297],{"type":774,"content":3298},[3299],{"text":3300,"type":778},"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":848,"content":3302},[3303],{"type":774,"content":3304},[3305],{"text":3306,"type":778},"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":819,"attrs":3308,"content":3309},{"level":826},[3310],{"text":3311,"type":778},"Staying Committed to Exercising Daily",{"type":774,"content":3313},[3314],{"text":3315,"type":778},"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":774,"content":3317},[3318],{"text":3319,"type":778},"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":845,"content":3321},[3322,3328,3334,3340,3352,3366],{"type":848,"content":3323},[3324],{"type":774,"content":3325},[3326],{"text":3327,"type":778},"Outdoor walks/hikes in nature",{"type":848,"content":3329},[3330],{"type":774,"content":3331},[3332],{"text":3333,"type":778},"Easy pace swims",{"type":848,"content":3335},[3336],{"type":774,"content":3337},[3338],{"text":3339,"type":778},"Sauna sessions",{"type":848,"content":3341},[3342],{"type":774,"content":3343},[3344],{"text":3345,"type":778,"marks":3346},"Low-intensity yoga",[3347,3351],{"type":790,"attrs":3348},{"href":3349,"uuid":48,"anchor":48,"custom":3350,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2465},{"type":848,"content":3353},[3354],{"type":774,"content":3355},[3356,3364],{"text":3357,"type":778,"marks":3358},"Mobility work",[3359,3363],{"type":790,"attrs":3360},{"href":3361,"uuid":48,"anchor":48,"custom":3362,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2465},{"text":3365,"type":778}," ",{"type":848,"content":3367},[3368],{"type":774,"content":3369},[3370],{"text":3371,"type":778,"marks":3372},"Stretching",[3373,3377],{"type":790,"attrs":3374},{"href":3375,"uuid":48,"anchor":48,"custom":3376,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2465},{"type":819,"attrs":3379,"content":3380},{"level":826},[3381],{"text":3382,"type":778},"Morning Workouts Before Starting the Day",{"type":774,"content":3384},[3385],{"text":3386,"type":778},"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":774,"content":3388},[3389],{"text":3390,"type":778},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":845,"content":3392},[3393,3399,3405,3411],{"type":848,"content":3394},[3395],{"type":774,"content":3396},[3397],{"text":3398,"type":778},"Turning off electronics the last hour",{"type":848,"content":3400},[3401],{"type":774,"content":3402},[3403],{"text":3404,"type":778},"Sleeping in a blacked-out environment",{"type":848,"content":3406},[3407],{"type":774,"content":3408},[3409],{"text":3410,"type":778},"Getting to bed at the same time each night",{"type":848,"content":3412},[3413],{"type":774,"content":3414},[3415],{"text":3416,"type":778},"Set out your workout clothes the night before",{"type":774,"content":3418},[3419,3421,3429],{"text":3420,"type":778},"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":3422,"type":778,"marks":3423},"H.I.I.T. session",[3424,3428],{"type":790,"attrs":3425},{"href":3426,"uuid":48,"anchor":48,"custom":3427,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2465},{"text":3430,"type":778},".",{"type":819,"attrs":3432,"content":3433},{"level":826},[3434],{"text":3435,"type":778},"End-of-Day Workouts",{"type":774,"content":3437},[3438],{"text":3439,"type":778},"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":774,"content":3441},[3442],{"text":3443,"type":778},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":845,"content":3445},[3446,3459,3465],{"type":848,"content":3447},[3448],{"type":774,"content":3449},[3450,3452,3457],{"text":3451,"type":778},"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":3453,"type":778,"marks":3454},"“why” ",[3455],{"type":3456},"italic",{"text":3458,"type":778},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":848,"content":3460},[3461],{"type":774,"content":3462},[3463],{"text":3464,"type":778},"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":848,"content":3466},[3467],{"type":774,"content":3468},[3469],{"text":3470,"type":778},"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":774,"content":3472},[3473],{"text":3474,"type":778},"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":819,"attrs":3476,"content":3477},{"level":821},[3478],{"text":3479,"type":778},"Plan Then Execute",{"type":774,"content":3481},[3482],{"text":3483,"type":778},"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":819,"attrs":3485,"content":3486},{"level":821},[3487],{"text":2637,"type":778},{"type":774,"content":3489},[3490,3491,3497],{"text":2369,"type":778},{"text":2371,"type":778,"marks":3492},[3493,3496],{"type":790,"attrs":3494},{"href":2375,"uuid":48,"anchor":48,"custom":3495,"target":793,"linktype":13},{},{"type":2465},{"text":2377,"type":778},{"type":774,"content":3499},[3500],{"text":2651,"type":778},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3502,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3507,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3508,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3503,"component":118,"meta_info":3504,"meta_title":7,"block_image":3505,"cover_image":3506,"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":3511,"title":3512,"plugin":43,"description":3513},"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":3515,"alt":3516,"name":7,"focus":7,"title":3516,"filename":3517,"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,[2051],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":3527,"created_at":3528,"published_at":3529,"updated_at":3530,"id":3531,"uuid":3532,"content":3533,"slug":3751,"full_slug":3752,"sort_by_date":48,"position":3753,"tag_list":3754,"is_startpage":9,"parent_id":2052,"meta_data":48,"group_id":3755,"first_published_at":3756,"release_id":48,"lang":60,"path":2055,"alternates":3757,"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":3534,"faqs":3535,"title":3527,"topic":3556,"author":3571,"content":3572,"category":3733,"schedule":3741,"component":2039,"meta_info":3742,"cover_image":3746,"description":3745,"contributors":3750},"730cf49f-aa02-410f-a65e-8aace6716e4f",[3536,3540,3544,3548,3552],{"_uid":3537,"answer":3538,"question":3539,"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":3541,"answer":3542,"question":3543,"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":3545,"answer":3546,"question":3547,"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":3549,"answer":3550,"question":3551,"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":3553,"answer":3554,"question":3555,"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":3557,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3569,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3558,"component":39,"meta_info":3566,"block_image":3567,"cover_image":3568,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3559,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3564,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3560,"component":118,"meta_info":3561,"meta_title":7,"block_image":3562,"cover_image":3563,"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":771,"content":3573},[3574,3578,3582,3586,3599,3603,3607,3612,3624,3637,3642,3653,3657,3679,3684,3695,3708,3713,3717,3721,3730],{"type":774,"content":3575},[3576],{"text":3577,"type":778},"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":774,"content":3579},[3580],{"text":3581,"type":778},"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":819,"attrs":3583,"content":3584},{"level":821},[3585],{"text":3539,"type":778},{"type":774,"content":3587},[3588,3590,3597],{"text":3589,"type":778},"According to the ",{"text":3591,"type":778,"marks":3592},"Mayo Clinic",[3593],{"type":790,"attrs":3594},{"href":3595,"uuid":48,"anchor":48,"custom":3596,"target":793,"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":3598,"type":778},", 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":774,"content":3600},[3601],{"text":3602,"type":778},"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":774,"content":3604},[3605],{"text":3606,"type":778},"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":819,"attrs":3608,"content":3609},{"level":821},[3610],{"text":3611,"type":778},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":805,"attrs":3613},{"id":3614,"body":3615},"9ba0784b-d216-4662-a1d6-45bed98469e8",[3616],{"url":3617,"_uid":3618,"image":3619,"component":842,"copyright_details":3623},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":3620,"alt":3621,"name":7,"focus":48,"title":3621,"filename":3622,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":774,"content":3625},[3626,3628,3635],{"text":3627,"type":778},"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":3629,"type":778,"marks":3630},"burn more calories",[3631],{"type":790,"attrs":3632},{"href":3633,"uuid":48,"anchor":48,"custom":3634,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":3636,"type":778}," even after you’re done working out.",{"type":819,"attrs":3638,"content":3639},{"level":821},[3640],{"text":3641,"type":778},"Kickboxing Is A Full Body Workout",{"type":805,"attrs":3643},{"id":3614,"body":3644},[3645],{"url":3646,"_uid":3647,"image":3648,"component":842,"copyright_details":3652},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":3649,"alt":3650,"name":7,"focus":48,"title":3650,"filename":3651,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":774,"content":3654},[3655],{"text":3656,"type":778},"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":774,"content":3658},[3659,3661,3668,3670,3677],{"text":3660,"type":778},"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":3662,"type":778,"marks":3663},"all-level lower body workout",[3664],{"type":790,"attrs":3665},{"href":3666,"uuid":48,"anchor":48,"custom":3667,"target":793,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":3669,"type":778}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":3671,"type":778,"marks":3672},"upper body workout",[3673],{"type":790,"attrs":3674},{"href":3675,"uuid":48,"anchor":48,"custom":3676,"target":793,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":3678,"type":778}," led by Flo Master.",{"type":819,"attrs":3680,"content":3681},{"level":821},[3682],{"text":3683,"type":778},"Boxing Can Be Low-Impact",{"type":805,"attrs":3685},{"id":3614,"body":3686},[3687],{"url":3688,"_uid":3689,"image":3690,"component":842,"copyright_details":3694},{"id":7,"url":7,"linktype":836,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":3691,"alt":3692,"name":7,"focus":48,"title":3692,"filename":3693,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":774,"content":3696},[3697,3699,3706],{"text":3698,"type":778},"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":3700,"type":778,"marks":3701},"shadowboxing",[3702],{"type":790,"attrs":3703},{"href":3704,"uuid":48,"anchor":48,"custom":3705,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":3707,"type":778}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":819,"attrs":3709,"content":3710},{"level":821},[3711],{"text":3712,"type":778},"Kick Boring Cardio To The Curb",{"type":774,"content":3714},[3715],{"text":3716,"type":778},"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":819,"attrs":3718,"content":3719},{"level":821},[3720],{"text":2637,"type":778},{"type":774,"content":3722},[3723,3724,3729],{"text":2369,"type":778},{"text":2371,"type":778,"marks":3725},[3726],{"type":790,"attrs":3727},{"href":2375,"uuid":48,"anchor":48,"custom":3728,"target":793,"linktype":13},{},{"text":2377,"type":778},{"type":774,"content":3731},[3732],{"text":2381,"type":778},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3735,"component":118,"meta_info":3736,"meta_title":7,"block_image":3737,"cover_image":3738,"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":3743,"title":3744,"plugin":43,"description":3745},"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":3747,"alt":3748,"name":7,"focus":48,"title":3748,"filename":3749,"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,[2051],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2039,"created_at":3759,"published_at":3760,"updated_at":3761,"id":3762,"uuid":3763,"content":3764,"slug":2039,"full_slug":3785,"sort_by_date":48,"position":446,"tag_list":3786,"is_startpage":9,"parent_id":3787,"meta_data":48,"group_id":3788,"first_published_at":3789,"release_id":48,"lang":60,"path":7,"alternates":3790,"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":3765,"component":3766,"meta_info":3767,"custom_content_list":3769},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3768,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3770,3775,3780],{"_uid":3771,"label":3772,"value":3773,"dev_id":3774,"component":778},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3776,"label":3777,"value":3778,"dev_id":3779,"component":778},"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":3781,"label":3782,"value":3783,"dev_id":3784,"component":778},"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",[],1785892844792]