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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?","faq_schema",{"_uid":672,"answer":673,"question":674,"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":676,"answer":677,"question":678,"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":680,"answer":681,"question":682,"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":684,"answer":685,"question":686,"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":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":281,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":717,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":713,"alt":703,"name":703,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":726,"content":727},"doc",[728,747,751,757,761,765,769,772,777,783,797,802,806,811,815,820,834,838,842,856,870,874,878,892,897,901,915,920,934],{"type":729,"content":730},"paragraph",[731,734,745],{"text":732,"type":733},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ","text",{"text":735,"type":733,"marks":736},"interval training",[737,743],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"custom":741,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},"_blank",{"type":744},"underline",{"text":746,"type":733}," 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":729,"content":748},[749],{"text":750,"type":733},"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":752,"attrs":753,"content":755},"heading",{"level":754},2,[756],{"text":669,"type":733},{"type":729,"content":758},[759],{"text":760,"type":733},"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":729,"content":762},[763],{"text":764,"type":733},"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":752,"attrs":766,"content":767},{"level":754},[768],{"text":674,"type":733},{"type":729,"content":770},[771],{"text":673,"type":733},{"type":752,"attrs":773,"content":774},{"level":754},[775],{"text":776,"type":733},"Unique Benefits of HIIT",{"type":752,"attrs":778,"content":780},{"level":779},3,[781],{"text":782,"type":733},"Maximum Effectiveness in Less Time",{"type":729,"content":784},[785,787,795],{"text":786,"type":733},"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":788,"type":733,"marks":789},"25-30% more calories",[790,794],{"type":738,"attrs":791},{"href":792,"uuid":48,"anchor":48,"custom":793,"target":742,"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":744},{"text":796,"type":733}," 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":752,"attrs":798,"content":799},{"level":779},[800],{"text":801,"type":733},"Tones Muscle",{"type":729,"content":803},[804],{"text":805,"type":733},"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":752,"attrs":807,"content":808},{"level":779},[809],{"text":810,"type":733},"Adds Variety",{"type":729,"content":812},[813],{"text":814,"type":733},"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":752,"attrs":816,"content":817},{"level":779},[818],{"text":819,"type":733},"Improves Cardiovascular Health",{"type":729,"content":821},[822,824,832],{"text":823,"type":733},"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":825,"type":733,"marks":826},"greater improvements in blood pressure",[827,831],{"type":738,"attrs":828},{"href":829,"uuid":48,"anchor":48,"custom":830,"target":742,"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":744},{"text":833,"type":733}," and blood sugar than moderate-intensity workouts. ",{"type":752,"attrs":835,"content":836},{"level":754},[837],{"text":682,"type":733},{"type":729,"content":839},[840],{"text":841,"type":733},"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":729,"content":843},[844,846,854],{"text":845,"type":733},"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":847,"type":733,"marks":848},"roadwork",[849,853],{"type":738,"attrs":850},{"href":851,"uuid":48,"anchor":48,"custom":852,"target":742,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":744},{"text":855,"type":733},", 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":729,"content":857},[858,860,868],{"text":859,"type":733},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":861,"type":733,"marks":862},"HIIT jump rope workout",[863,867],{"type":738,"attrs":864},{"href":865,"uuid":48,"anchor":48,"custom":866,"target":742,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":744},{"text":869,"type":733}," for a full-body cardio blast in just minutes.",{"type":752,"attrs":871,"content":872},{"level":754},[873],{"text":686,"type":733},{"type":729,"content":875},[876],{"text":877,"type":733},"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":729,"content":879},[880,882,890],{"text":881,"type":733},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":883,"type":733,"marks":884},"10 minutes of HIIT boxing",[885,889],{"type":738,"attrs":886},{"href":887,"uuid":48,"anchor":48,"custom":888,"target":742,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":744},{"text":891,"type":733}," and feel the difference with just one workout.",{"type":752,"attrs":893,"content":894},{"level":754},[895],{"text":896,"type":733},"Hit With HIIT",{"type":729,"content":898},[899],{"text":900,"type":733},"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":729,"content":902},[903,905,913],{"text":904,"type":733},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":906,"type":733,"marks":907},"FightCamp’s extensive library of HIIT workouts",[908,912],{"type":738,"attrs":909},{"href":910,"uuid":48,"anchor":48,"custom":911,"target":742,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":744},{"text":914,"type":733},"!",{"type":752,"attrs":916,"content":917},{"level":754},[918],{"text":919,"type":733},"Train Like a Fighter",{"type":729,"content":921},[922,924,932],{"text":923,"type":733},"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":925,"type":733,"marks":926},"FightCamp",[927,931],{"type":738,"attrs":928},{"href":929,"uuid":48,"anchor":48,"custom":930,"target":742,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":744},{"text":933,"type":733}," 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":729,"content":935},[936],{"text":937,"type":733},"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":939,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":944,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":945,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":940,"component":118,"meta_info":941,"meta_title":7,"block_image":942,"cover_image":943,"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","article",{"_uid":949,"title":950,"plugin":43,"description":951},"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":953,"alt":954,"name":7,"focus":7,"title":954,"filename":955,"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,[962],"featured",60887917,"261296eb-53af-4ffa-9332-0880950c3a3c","training/{{story.slug}}",[],["Reactive",968],[969,1149,1563,1796,2178,2464],{"name":970,"created_at":971,"published_at":972,"updated_at":973,"id":974,"uuid":975,"content":976,"slug":1143,"full_slug":1144,"sort_by_date":48,"position":1145,"tag_list":1146,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1147,"first_published_at":972,"release_id":48,"lang":60,"path":965,"alternates":1148,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":977,"faqs":978,"title":970,"topic":987,"author":1002,"content":1003,"category":1124,"schedule":1132,"component":947,"meta_info":1133,"cover_image":1137,"description":1141,"contributors":1142},"c6387572-343f-40bf-8172-852035367c90",[979,983],{"_uid":980,"answer":981,"question":982,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":984,"answer":985,"question":986,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":988,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1000,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1001,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":989,"component":39,"meta_info":997,"block_image":998,"cover_image":999,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":990,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":995,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":991,"component":118,"meta_info":992,"meta_title":7,"block_image":993,"cover_image":994,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":726,"content":1004},[1005,1010,1013,1018,1023,1027,1032,1036,1041,1054,1059,1072,1077,1081,1086,1097,1102,1106,1110,1120],{"type":752,"attrs":1006,"content":1007},{"level":754},[1008],{"text":1009,"type":733},"Boxing Gym Culture",{"type":729,"content":1011},[1012],{"text":985,"type":733},{"type":752,"attrs":1014,"content":1015},{"level":754},[1016],{"text":1017,"type":733},"What Are the Basic Boxing Gym Rules? ",{"type":752,"attrs":1019,"content":1020},{"level":779},[1021],{"text":1022,"type":733},"Yes Coach, No Coach",{"type":729,"content":1024},[1025],{"text":1026,"type":733},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":752,"attrs":1028,"content":1029},{"level":779},[1030],{"text":1031,"type":733},"Sharing is Caring",{"type":729,"content":1033},[1034],{"text":1035,"type":733},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":752,"attrs":1037,"content":1038},{"level":779},[1039],{"text":1040,"type":733},"Keep it Clean",{"type":729,"content":1042},[1043,1045,1052],{"text":1044,"type":733},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1046,"type":733,"marks":1047},"clean it off.",[1048],{"type":738,"attrs":1049},{"href":1050,"uuid":48,"anchor":48,"custom":1051,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1053,"type":733}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":752,"attrs":1055,"content":1056},{"level":779},[1057],{"text":1058,"type":733},"No Killers in Sparring",{"type":729,"content":1060},[1061,1063,1070],{"text":1062,"type":733},"In most boxing gym workouts you will find yourself ",{"text":1064,"type":733,"marks":1065},"sparring",[1066],{"type":738,"attrs":1067},{"href":1068,"uuid":48,"anchor":48,"custom":1069,"target":742,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1071,"type":733},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":752,"attrs":1073,"content":1074},{"level":779},[1075],{"text":1076,"type":733},"Don’t Dump Your Weights",{"type":729,"content":1078},[1079],{"text":1080,"type":733},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":752,"attrs":1082,"content":1083},{"level":779},[1084],{"text":1085,"type":733},"Leave the Weightcut Fighter Alone",{"type":729,"content":1087},[1088,1090,1095],{"text":1089,"type":733},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1091,"type":733,"marks":1092},"leave them alone.",[1093],{"type":1094},"italic",{"text":1096,"type":733}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":752,"attrs":1098,"content":1099},{"level":779},[1100],{"text":1101,"type":733},"The Golden Rule",{"type":729,"content":1103},[1104],{"text":1105,"type":733},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":752,"attrs":1107,"content":1108},{"level":754},[1109],{"text":919,"type":733},{"type":729,"content":1111},[1112,1113,1118],{"text":923,"type":733},{"text":925,"type":733,"marks":1114},[1115],{"type":738,"attrs":1116},{"href":929,"uuid":48,"anchor":48,"custom":1117,"target":742,"linktype":13},{},{"text":1119,"type":733}," 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":729,"content":1121},[1122],{"text":1123,"type":733},"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":1125,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1130,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1131,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1126,"component":118,"meta_info":1127,"meta_title":7,"block_image":1128,"cover_image":1129,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1134,"title":1135,"plugin":43,"description":1136},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1138,"alt":1139,"name":7,"focus":7,"title":1139,"filename":1140,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[962],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1150,"created_at":1151,"published_at":1152,"updated_at":1153,"id":1154,"uuid":1155,"content":1156,"slug":1557,"full_slug":1558,"sort_by_date":48,"position":1559,"tag_list":1560,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1561,"first_published_at":1152,"release_id":48,"lang":60,"path":965,"alternates":1562,"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":1157,"faqs":1158,"title":1150,"topic":1167,"author":1182,"content":1183,"category":1538,"schedule":1546,"component":947,"meta_info":1547,"cover_image":1551,"description":1555,"contributors":1556},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1159,1163],{"_uid":1160,"answer":1161,"question":1162,"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":1164,"answer":1165,"question":1166,"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":1168,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1180,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1169,"component":39,"meta_info":1177,"block_image":1178,"cover_image":1179,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1170,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1175,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1171,"component":118,"meta_info":1172,"meta_title":7,"block_image":1173,"cover_image":1174,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":726,"content":1184},[1185,1190,1204,1218,1223,1227,1232,1236,1276,1280,1285,1289,1293,1298,1302,1307,1321,1325,1345,1350,1354,1358,1416,1421,1425,1429,1455,1469,1474,1478,1482,1508,1512,1517,1521,1525,1535],{"type":752,"attrs":1186,"content":1187},{"level":754},[1188],{"text":1189,"type":733},"How to Stay Motivated to Work Out",{"type":729,"content":1191},[1192,1194,1202],{"text":1193,"type":733},"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":1195,"type":733,"marks":1196},"New Year’s Resolutions",[1197,1201],{"type":738,"attrs":1198},{"href":1199,"uuid":48,"anchor":48,"custom":1200,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":744},{"text":1203,"type":733},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":729,"content":1205},[1206,1208,1216],{"text":1207,"type":733},"But what happens if you're looking for motivation to work out in the ",{"text":1209,"type":733,"marks":1210},"middle of summer",[1211,1215],{"type":738,"attrs":1212},{"href":1213,"uuid":48,"anchor":48,"custom":1214,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":744},{"text":1217,"type":733}," 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":752,"attrs":1219,"content":1220},{"level":754},[1221],{"text":1222,"type":733},"Motivation vs. Determination",{"type":729,"content":1224},[1225],{"text":1226,"type":733},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":752,"attrs":1228,"content":1229},{"level":779},[1230],{"text":1231,"type":733},"Motivation",{"type":729,"content":1233},[1234],{"text":1235,"type":733},"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":1237,"content":1238},"bullet_list",[1239,1246,1252,1258,1264,1270],{"type":1240,"content":1241},"list_item",[1242],{"type":729,"content":1243},[1244],{"text":1245,"type":733},"Movies",{"type":1240,"content":1247},[1248],{"type":729,"content":1249},[1250],{"text":1251,"type":733},"Books",{"type":1240,"content":1253},[1254],{"type":729,"content":1255},[1256],{"text":1257,"type":733},"Quotes",{"type":1240,"content":1259},[1260],{"type":729,"content":1261},[1262],{"text":1263,"type":733},"Speeches",{"type":1240,"content":1265},[1266],{"type":729,"content":1267},[1268],{"text":1269,"type":733},"Social media posts",{"type":1240,"content":1271},[1272],{"type":729,"content":1273},[1274],{"text":1275,"type":733},"Success stories",{"type":729,"content":1277},[1278],{"text":1279,"type":733},"These are things that essentially make you want to start something, like a workout.",{"type":752,"attrs":1281,"content":1282},{"level":779},[1283],{"text":1284,"type":733},"Determination",{"type":729,"content":1286},[1287],{"text":1288,"type":733},"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":729,"content":1290},[1291],{"text":1292,"type":733},"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":752,"attrs":1294,"content":1295},{"level":754},[1296],{"text":1297,"type":733},"Finding That Drive",{"type":729,"content":1299},[1300],{"text":1301,"type":733},"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":752,"attrs":1303,"content":1304},{"level":779},[1305],{"text":1306,"type":733},"Working Out at Home",{"type":729,"content":1308},[1309,1311,1319],{"text":1310,"type":733},"The wonderful thing about ",{"text":1312,"type":733,"marks":1313},"working out from home",[1314,1318],{"type":738,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"custom":1317,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":744},{"text":1320,"type":733}," 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":729,"content":1322},[1323],{"text":1324,"type":733},"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":1237,"content":1326},[1327,1333,1339],{"type":1240,"content":1328},[1329],{"type":729,"content":1330},[1331],{"text":1332,"type":733},"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":1240,"content":1334},[1335],{"type":729,"content":1336},[1337],{"text":1338,"type":733},"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":1240,"content":1340},[1341],{"type":729,"content":1342},[1343],{"text":1344,"type":733},"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":752,"attrs":1346,"content":1347},{"level":779},[1348],{"text":1349,"type":733},"Staying Committed to Exercising Daily",{"type":729,"content":1351},[1352],{"text":1353,"type":733},"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":729,"content":1355},[1356],{"text":1357,"type":733},"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":1237,"content":1359},[1360,1366,1372,1378,1390,1404],{"type":1240,"content":1361},[1362],{"type":729,"content":1363},[1364],{"text":1365,"type":733},"Outdoor walks/hikes in nature",{"type":1240,"content":1367},[1368],{"type":729,"content":1369},[1370],{"text":1371,"type":733},"Easy pace swims",{"type":1240,"content":1373},[1374],{"type":729,"content":1375},[1376],{"text":1377,"type":733},"Sauna sessions",{"type":1240,"content":1379},[1380],{"type":729,"content":1381},[1382],{"text":1383,"type":733,"marks":1384},"Low-intensity yoga",[1385,1389],{"type":738,"attrs":1386},{"href":1387,"uuid":48,"anchor":48,"custom":1388,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":744},{"type":1240,"content":1391},[1392],{"type":729,"content":1393},[1394,1402],{"text":1395,"type":733,"marks":1396},"Mobility work",[1397,1401],{"type":738,"attrs":1398},{"href":1399,"uuid":48,"anchor":48,"custom":1400,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":744},{"text":1403,"type":733}," ",{"type":1240,"content":1405},[1406],{"type":729,"content":1407},[1408],{"text":1409,"type":733,"marks":1410},"Stretching",[1411,1415],{"type":738,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":744},{"type":752,"attrs":1417,"content":1418},{"level":779},[1419],{"text":1420,"type":733},"Morning Workouts Before Starting the Day",{"type":729,"content":1422},[1423],{"text":1424,"type":733},"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":729,"content":1426},[1427],{"text":1428,"type":733},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1237,"content":1430},[1431,1437,1443,1449],{"type":1240,"content":1432},[1433],{"type":729,"content":1434},[1435],{"text":1436,"type":733},"Turning off electronics the last hour",{"type":1240,"content":1438},[1439],{"type":729,"content":1440},[1441],{"text":1442,"type":733},"Sleeping in a blacked-out environment",{"type":1240,"content":1444},[1445],{"type":729,"content":1446},[1447],{"text":1448,"type":733},"Getting to bed at the same time each night",{"type":1240,"content":1450},[1451],{"type":729,"content":1452},[1453],{"text":1454,"type":733},"Set out your workout clothes the night before",{"type":729,"content":1456},[1457,1459,1467],{"text":1458,"type":733},"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":1460,"type":733,"marks":1461},"H.I.I.T. session",[1462,1466],{"type":738,"attrs":1463},{"href":1464,"uuid":48,"anchor":48,"custom":1465,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":744},{"text":1468,"type":733},".",{"type":752,"attrs":1470,"content":1471},{"level":779},[1472],{"text":1473,"type":733},"End-of-Day Workouts",{"type":729,"content":1475},[1476],{"text":1477,"type":733},"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":729,"content":1479},[1480],{"text":1481,"type":733},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1237,"content":1483},[1484,1496,1502],{"type":1240,"content":1485},[1486],{"type":729,"content":1487},[1488,1490,1494],{"text":1489,"type":733},"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":1491,"type":733,"marks":1492},"“why” ",[1493],{"type":1094},{"text":1495,"type":733},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1240,"content":1497},[1498],{"type":729,"content":1499},[1500],{"text":1501,"type":733},"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":1240,"content":1503},[1504],{"type":729,"content":1505},[1506],{"text":1507,"type":733},"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":729,"content":1509},[1510],{"text":1511,"type":733},"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":752,"attrs":1513,"content":1514},{"level":754},[1515],{"text":1516,"type":733},"Plan Then Execute",{"type":729,"content":1518},[1519],{"text":1520,"type":733},"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":752,"attrs":1522,"content":1523},{"level":754},[1524],{"text":919,"type":733},{"type":729,"content":1526},[1527,1528,1534],{"text":923,"type":733},{"text":925,"type":733,"marks":1529},[1530,1533],{"type":738,"attrs":1531},{"href":929,"uuid":48,"anchor":48,"custom":1532,"target":742,"linktype":13},{},{"type":744},{"text":933,"type":733},{"type":729,"content":1536},[1537],{"text":937,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1539,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1544,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1545,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1540,"component":118,"meta_info":1541,"meta_title":7,"block_image":1542,"cover_image":1543,"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":1548,"title":1549,"plugin":43,"description":1550},"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":1552,"alt":1553,"name":7,"focus":7,"title":1553,"filename":1554,"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,[962],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1564,"created_at":1565,"published_at":1566,"updated_at":1567,"id":1568,"uuid":1569,"content":1570,"slug":1789,"full_slug":1790,"sort_by_date":48,"position":1791,"tag_list":1792,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":1793,"first_published_at":1794,"release_id":48,"lang":60,"path":965,"alternates":1795,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1571,"faqs":1572,"title":1564,"topic":1589,"author":1604,"content":1605,"category":1773,"schedule":1781,"component":947,"meta_info":1782,"cover_image":1785,"description":1784,"contributors":1788},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1573,1577,1581,1585],{"_uid":1574,"answer":1575,"question":1576,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1578,"answer":1579,"question":1580,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1582,"answer":1583,"question":1584,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1586,"answer":1587,"question":1588,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1590,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1602,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1603,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1591,"component":39,"meta_info":1599,"block_image":1600,"cover_image":1601,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1592,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1597,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1598,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1593,"component":118,"meta_info":1594,"meta_title":7,"block_image":1595,"cover_image":1596,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":726,"content":1606},[1607,1620,1634,1639,1643,1655,1659,1664,1668,1672,1679,1689,1702,1707,1718,1721,1731,1732,1737,1750,1761,1770],{"type":729,"content":1608},[1609,1611,1618],{"text":1610,"type":733},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1612,"type":733,"marks":1613},"Aaron Swenson",[1614],{"type":738,"attrs":1615},{"href":1616,"uuid":48,"anchor":48,"custom":1617,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1619,"type":733}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1621,"attrs":1622},"blok",{"id":1623,"body":1624},"0a18151c-90cf-40c6-926a-b258a15847a9",[1625],{"_uid":1626,"link":1627,"image":1629,"title":1631,"component":1633},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1628,"linktype":13,"fieldtype":14,"cached_url":1628},"https://youtu.be/oMc52QTWo1A",{"id":1630,"alt":1631,"name":7,"focus":48,"title":1631,"filename":1632,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":752,"attrs":1635,"content":1636},{"level":754},[1637],{"text":1638,"type":733},"The Rebellious Age",{"type":729,"content":1640},[1641],{"text":1642,"type":733},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1621,"attrs":1644},{"id":1623,"body":1645},[1646],{"url":1647,"_uid":1649,"image":1650,"component":1653,"copyright_details":1654},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1651,"alt":1612,"name":7,"focus":48,"title":1612,"filename":1652,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":729,"content":1656},[1657],{"text":1658,"type":733},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":752,"attrs":1660,"content":1661},{"level":754},[1662],{"text":1663,"type":733},"It’s Time To Spar",{"type":729,"content":1665},[1666],{"text":1667,"type":733},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":729,"content":1669},[1670],{"text":1671,"type":733},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":752,"attrs":1673,"content":1674},{"level":754},[1675,1677],{"text":1676,"type":733},"Humbling Experience and A New Life Path",{"type":1678},"hard_break",{"type":1621,"attrs":1680},{"id":1623,"body":1681},[1682],{"url":1683,"_uid":1684,"image":1685,"component":1653,"copyright_details":1688},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1686,"alt":1612,"name":7,"focus":48,"title":1612,"filename":1687,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":729,"content":1690},[1691,1693,1700],{"text":1692,"type":733},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1694,"type":733,"marks":1695},"body shot",[1696],{"type":738,"attrs":1697},{"href":1698,"uuid":48,"anchor":48,"custom":1699,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1701,"type":733}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":752,"attrs":1703,"content":1704},{"level":754},[1705,1706],{"text":1588,"type":733},{"type":1678},{"type":1621,"attrs":1708},{"id":1623,"body":1709},[1710],{"url":1711,"_uid":1712,"image":1713,"component":1653,"copyright_details":1717},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1714,"alt":1715,"name":7,"focus":48,"title":1715,"filename":1716,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":729,"content":1719},[1720],{"text":1587,"type":733},{"type":1621,"attrs":1722},{"id":1723,"body":1724},"ce079800-7842-415f-8625-1c76bcc86c9f",[1725],{"_uid":1726,"text":1727,"image":1728,"author":1729,"component":1730},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":729},{"type":752,"attrs":1733,"content":1734},{"level":754},[1735],{"text":1736,"type":733},"Inspirational FightCamp Trainers",{"type":729,"content":1738},[1739,1741,1748],{"text":1740,"type":733},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1742,"type":733,"marks":1743},"FightCamp Trainers",[1744],{"type":738,"attrs":1745},{"href":1746,"uuid":48,"anchor":48,"custom":1747,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1749,"type":733}," have you covered.",{"type":1621,"attrs":1751},{"id":1623,"body":1752},[1753],{"url":1754,"_uid":1755,"image":1756,"component":1653,"copyright_details":1760},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1757,"alt":1758,"name":7,"focus":48,"title":1758,"filename":1759,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":729,"content":1762},[1763,1764,1769],{"text":923,"type":733},{"text":925,"type":733,"marks":1765},[1766],{"type":738,"attrs":1767},{"href":929,"uuid":48,"anchor":48,"custom":1768,"target":742,"linktype":13},{},{"text":933,"type":733},{"type":729,"content":1771},[1772],{"text":937,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1774,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1779,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1780,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1775,"component":118,"meta_info":1776,"meta_title":7,"block_image":1777,"cover_image":1778,"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},[],[],"2023-01-19 00:00",{"_uid":1783,"title":1564,"plugin":43,"description":1784},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1786,"alt":1564,"name":7,"focus":48,"title":1564,"filename":1787,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[962],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1797,"created_at":1798,"published_at":1799,"updated_at":1800,"id":1801,"uuid":1802,"content":1803,"slug":2171,"full_slug":2172,"sort_by_date":48,"position":2173,"tag_list":2174,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2175,"first_published_at":2176,"release_id":48,"lang":60,"path":965,"alternates":2177,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1804,"faqs":1805,"title":1797,"topic":1834,"author":1849,"content":1850,"category":2152,"schedule":2160,"component":947,"meta_info":2161,"cover_image":2165,"description":2169,"contributors":2170},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1806,1810,1814,1818,1822,1826,1830],{"_uid":1807,"answer":1808,"question":1809,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1811,"answer":1812,"question":1813,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1815,"answer":1816,"question":1817,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1819,"answer":1820,"question":1821,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1823,"answer":1824,"question":1825,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1827,"answer":1828,"question":1829,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1831,"answer":1832,"question":1833,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1835,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1847,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1848,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1836,"component":39,"meta_info":1844,"block_image":1845,"cover_image":1846,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1837,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1842,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1843,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1838,"component":118,"meta_info":1839,"meta_title":7,"block_image":1840,"cover_image":1841,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":726,"content":1851},[1852,1857,1861,1865,1869,1890,1894,1898,1902,1907,1911,1955,1960,1964,1978,1982,2004,2009,2013,2082,2087,2091,2111,2116,2130,2134,2139,2149],{"type":752,"attrs":1853,"content":1854},{"level":754},[1855],{"text":1856,"type":733},"Boxing Terminology",{"type":729,"content":1858},[1859],{"text":1860,"type":733},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":752,"attrs":1862,"content":1863},{"level":754},[1864],{"text":1809,"type":733},{"type":729,"content":1866},[1867],{"text":1868,"type":733},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1237,"content":1870},[1871,1877],{"type":1240,"content":1872},[1873],{"type":729,"content":1874},[1875],{"text":1876,"type":733},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1240,"content":1878},[1879],{"type":729,"content":1880},[1881,1883,1888],{"text":1882,"type":733},"Southpaw Stance",{"text":1884,"type":733,"marks":1885}," ",[1886],{"type":1887},"bold",{"text":1889,"type":733},"– Standing with your right foot farther out in front than your left foot",{"type":752,"attrs":1891,"content":1892},{"level":754},[1893],{"text":1813,"type":733},{"type":729,"content":1895},[1896],{"text":1897,"type":733},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":729,"content":1899},[1900],{"text":1901,"type":733},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":752,"attrs":1903,"content":1904},{"level":779},[1905],{"text":1906,"type":733},"Boxing Punches",{"type":729,"content":1908},[1909],{"text":1910,"type":733},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1237,"content":1912},[1913,1919,1925,1931,1937,1943,1949],{"type":1240,"content":1914},[1915],{"type":729,"content":1916},[1917],{"text":1918,"type":733},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1240,"content":1920},[1921],{"type":729,"content":1922},[1923],{"text":1924,"type":733},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1240,"content":1926},[1927],{"type":729,"content":1928},[1929],{"text":1930,"type":733},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1240,"content":1932},[1933],{"type":729,"content":1934},[1935],{"text":1936,"type":733},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1240,"content":1938},[1939],{"type":729,"content":1940},[1941],{"text":1942,"type":733},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1240,"content":1944},[1945],{"type":729,"content":1946},[1947],{"text":1948,"type":733},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1240,"content":1950},[1951],{"type":729,"content":1952},[1953],{"text":1954,"type":733},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":752,"attrs":1956,"content":1957},{"level":779},[1958],{"text":1959,"type":733},"Boxing Movements",{"type":729,"content":1961},[1962],{"text":1963,"type":733},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1237,"content":1965},[1966,1972],{"type":1240,"content":1967},[1968],{"type":729,"content":1969},[1970],{"text":1971,"type":733},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1240,"content":1973},[1974],{"type":729,"content":1975},[1976],{"text":1977,"type":733},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":729,"content":1979},[1980],{"text":1981,"type":733},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1237,"content":1983},[1984,1998],{"type":1240,"content":1985},[1986],{"type":729,"content":1987},[1988,1996],{"text":1989,"type":733,"marks":1990},"Shoulder Roll",[1991,1995],{"type":738,"attrs":1992},{"href":1993,"uuid":48,"anchor":48,"custom":1994,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":744},{"text":1997,"type":733}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1240,"content":1999},[2000],{"type":729,"content":2001},[2002],{"text":2003,"type":733},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":752,"attrs":2005,"content":2006},{"level":779},[2007],{"text":2008,"type":733},"Boxing Training",{"type":729,"content":2010},[2011],{"text":2012,"type":733},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2014,"attrs":2015,"content":2018},"ordered_list",{"order":2016},{"order":2017},1,[2019,2025,2031,2045,2059],{"type":1240,"content":2020},[2021],{"type":729,"content":2022},[2023],{"text":2024,"type":733},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1240,"content":2026},[2027],{"type":729,"content":2028},[2029],{"text":2030,"type":733},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1240,"content":2032},[2033],{"type":729,"content":2034},[2035,2043],{"text":2036,"type":733,"marks":2037},"Mittwork",[2038,2042],{"type":738,"attrs":2039},{"href":2040,"uuid":48,"anchor":48,"custom":2041,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":744},{"text":2044,"type":733}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1240,"content":2046},[2047],{"type":729,"content":2048},[2049,2057],{"text":2050,"type":733,"marks":2051},"Sparring",[2052,2056],{"type":738,"attrs":2053},{"href":2054,"uuid":48,"anchor":48,"custom":2055,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":744},{"text":2058,"type":733}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1240,"content":2060},[2061],{"type":729,"content":2062},[2063,2071,2073,2080],{"text":2064,"type":733,"marks":2065},"Roadwork",[2066,2070],{"type":738,"attrs":2067},{"href":2068,"uuid":48,"anchor":48,"custom":2069,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":744},{"text":2072,"type":733}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2074,"type":733,"marks":2075},"roadwork drills",[2076,2079],{"type":738,"attrs":2077},{"href":2068,"uuid":48,"anchor":48,"custom":2078,"target":742,"linktype":13},{},{"type":744},{"text":2081,"type":733}," to add to your boxer training.",{"type":752,"attrs":2083,"content":2084},{"level":779},[2085],{"text":2086,"type":733},"Heavy Bag Training",{"type":729,"content":2088},[2089],{"text":2090,"type":733},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1237,"content":2092},[2093,2099,2105],{"type":1240,"content":2094},[2095],{"type":729,"content":2096},[2097],{"text":2098,"type":733},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1240,"content":2100},[2101],{"type":729,"content":2102},[2103],{"text":2104,"type":733},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1240,"content":2106},[2107],{"type":729,"content":2108},[2109],{"text":2110,"type":733},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":752,"attrs":2112,"content":2113},{"level":779},[2114],{"text":2115,"type":733},"Recovery",{"type":729,"content":2117},[2118,2120,2128],{"text":2119,"type":733},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2121,"type":733,"marks":2122},"interview with FightCamp Trainer Coach PJ",[2123,2127],{"type":738,"attrs":2124},{"href":2125,"uuid":48,"anchor":48,"custom":2126,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":744},{"text":2129,"type":733},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":729,"content":2131},[2132],{"text":2133,"type":733},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":752,"attrs":2135,"content":2136},{"level":754},[2137],{"text":2138,"type":733},"Talk and Train Like a Fighter",{"type":729,"content":2140},[2141,2142,2148],{"text":923,"type":733},{"text":925,"type":733,"marks":2143},[2144,2147],{"type":738,"attrs":2145},{"href":929,"uuid":48,"anchor":48,"custom":2146,"target":742,"linktype":13},{},{"type":744},{"text":1119,"type":733},{"type":729,"content":2150},[2151],{"text":937,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2153,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2158,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2159,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2154,"component":118,"meta_info":2155,"meta_title":7,"block_image":2156,"cover_image":2157,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2162,"title":2163,"plugin":43,"description":2164},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2166,"alt":2167,"name":7,"focus":7,"title":2167,"filename":2168,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[962],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2179,"created_at":2180,"published_at":2181,"updated_at":2182,"id":2183,"uuid":2184,"content":2185,"slug":2457,"full_slug":2458,"sort_by_date":48,"position":2459,"tag_list":2460,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2461,"first_published_at":2462,"release_id":48,"lang":60,"path":965,"alternates":2463,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2186,"faqs":2187,"title":2200,"topic":2201,"author":1002,"content":2216,"category":2438,"schedule":2446,"component":947,"meta_info":2447,"cover_image":2451,"description":2455,"contributors":2456},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2188,2192,2196],{"_uid":2189,"answer":2190,"question":2191,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2193,"answer":2194,"question":2195,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2197,"answer":2198,"question":2199,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2202,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2214,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2203,"component":39,"meta_info":2211,"block_image":2212,"cover_image":2213,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2205,"component":118,"meta_info":2206,"meta_title":7,"block_image":2207,"cover_image":2208,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2217},[2218,2222,2227,2239,2253,2258,2278,2282,2287,2304,2308,2328,2332,2337,2352,2356,2361,2385,2390,2404,2408,2421,2425,2435],{"type":729,"content":2219},[2220],{"text":2221,"type":733},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":752,"attrs":2223,"content":2224},{"level":754},[2225],{"text":2226,"type":733},"Floyd “Money” Mayweather Jr.",{"type":1621,"attrs":2228},{"id":2229,"body":2230},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2231],{"url":2232,"_uid":2233,"image":2234,"component":1653,"copyright_details":2238},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2235,"alt":2236,"name":7,"focus":7,"title":2236,"filename":2237,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":729,"content":2240},[2241,2243,2251],{"text":2242,"type":733},"Regarded as the best technical boxer of this age, ",{"text":2244,"type":733,"marks":2245},"Floyd Mayweather Jr.",[2246,2250],{"type":738,"attrs":2247},{"href":2248,"uuid":48,"anchor":48,"custom":2249,"target":742,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":744},{"text":2252,"type":733}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":752,"attrs":2254,"content":2255},{"level":779},[2256],{"text":2257,"type":733},"The Philly Shell",{"type":1237,"content":2259},[2260,2266,2272],{"type":1240,"content":2261},[2262],{"type":729,"content":2263},[2264],{"text":2265,"type":733},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1240,"content":2267},[2268],{"type":729,"content":2269},[2270],{"text":2271,"type":733},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":1240,"content":2273},[2274],{"type":729,"content":2275},[2276],{"text":2277,"type":733},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":729,"content":2279},[2280],{"text":2281,"type":733},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":752,"attrs":2283,"content":2284},{"level":754},[2285],{"text":2286,"type":733},"Pernell “Sweet Pea” Whitaker",{"type":1621,"attrs":2288},{"id":2229,"body":2289},[2290],{"url":2291,"_uid":2292,"image":2293,"component":1653,"copyright_details":2297},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2294,"alt":2295,"name":7,"focus":7,"title":2295,"filename":2296,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2298],{"_uid":2299,"link":2300,"title":2302,"component":2303},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2301,"target":742,"linktype":13,"fieldtype":14,"cached_url":2301},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":729,"content":2305},[2306],{"text":2307,"type":733},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1237,"content":2309},[2310,2316,2322],{"type":1240,"content":2311},[2312],{"type":729,"content":2313},[2314],{"text":2315,"type":733},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":1240,"content":2317},[2318],{"type":729,"content":2319},[2320],{"text":2321,"type":733},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":1240,"content":2323},[2324],{"type":729,"content":2325},[2326],{"text":2327,"type":733},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":729,"content":2329},[2330],{"text":2331,"type":733},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":752,"attrs":2333,"content":2334},{"level":754},[2335],{"text":2336,"type":733},"Muhammad Ali",{"type":1621,"attrs":2338},{"id":2229,"body":2339},[2340],{"url":2341,"_uid":2342,"image":2343,"component":1653,"copyright_details":2346},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2344,"alt":2236,"name":7,"focus":7,"title":2236,"filename":2345,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2347],{"_uid":2348,"link":2349,"title":2351,"component":2303},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2350,"target":742,"linktype":13,"fieldtype":14,"cached_url":2350},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":729,"content":2353},[2354],{"text":2355,"type":733},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":752,"attrs":2357,"content":2358},{"level":779},[2359],{"text":2360,"type":733},"The Ali Shuffle",{"type":1237,"content":2362},[2363,2379],{"type":1240,"content":2364},[2365],{"type":729,"content":2366},[2367,2369,2377],{"text":2368,"type":733},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2370,"type":733,"marks":2371},"To do the Ali Shuffle",[2372,2376],{"type":738,"attrs":2373},{"href":2374,"uuid":48,"anchor":48,"custom":2375,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":744},{"text":2378,"type":733},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1240,"content":2380},[2381],{"type":729,"content":2382},[2383],{"text":2384,"type":733},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":752,"attrs":2386,"content":2387},{"level":779},[2388],{"text":2389,"type":733},"The Rope a Dope",{"type":1237,"content":2391},[2392,2398],{"type":1240,"content":2393},[2394],{"type":729,"content":2395},[2396],{"text":2397,"type":733},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":1240,"content":2399},[2400],{"type":729,"content":2401},[2402],{"text":2403,"type":733},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":729,"content":2405},[2406],{"text":2407,"type":733},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":729,"content":2409},[2410,2412,2420],{"text":2411,"type":733},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2413,"type":733,"marks":2414},"FightCamp Community",[2415,2419],{"type":738,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":742,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":744},{"text":914,"type":733},{"type":752,"attrs":2422,"content":2423},{"level":754},[2424],{"text":919,"type":733},{"type":729,"content":2426},[2427,2428,2434],{"text":923,"type":733},{"text":925,"type":733,"marks":2429},[2430,2433],{"type":738,"attrs":2431},{"href":929,"uuid":48,"anchor":48,"custom":2432,"target":742,"linktype":13},{},{"type":744},{"text":933,"type":733},{"type":729,"content":2436},[2437],{"text":937,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2439,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2440,"component":118,"meta_info":2441,"meta_title":7,"block_image":2442,"cover_image":2443,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2448,"title":2449,"plugin":43,"description":2450},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2452,"alt":2453,"name":7,"focus":7,"title":2453,"filename":2454,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[962],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2465,"created_at":2466,"published_at":2467,"updated_at":2468,"id":2469,"uuid":2470,"content":2471,"slug":2688,"full_slug":2689,"sort_by_date":48,"position":2690,"tag_list":2691,"is_startpage":9,"parent_id":963,"meta_data":48,"group_id":2692,"first_published_at":2693,"release_id":48,"lang":60,"path":965,"alternates":2694,"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":2472,"faqs":2473,"title":2465,"topic":2494,"author":1849,"content":2509,"category":2670,"schedule":2678,"component":947,"meta_info":2679,"cover_image":2683,"description":2682,"contributors":2687},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2474,2478,2482,2486,2490],{"_uid":2475,"answer":2476,"question":2477,"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":2479,"answer":2480,"question":2481,"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":2483,"answer":2484,"question":2485,"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":2487,"answer":2488,"question":2489,"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":2491,"answer":2492,"question":2493,"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":2495,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2507,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2508,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2496,"component":39,"meta_info":2504,"block_image":2505,"cover_image":2506,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2497,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2502,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2503,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2498,"component":118,"meta_info":2499,"meta_title":7,"block_image":2500,"cover_image":2501,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2510},[2511,2515,2519,2523,2536,2540,2544,2549,2561,2574,2579,2590,2594,2616,2621,2632,2645,2650,2654,2658,2667],{"type":729,"content":2512},[2513],{"text":2514,"type":733},"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":729,"content":2516},[2517],{"text":2518,"type":733},"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":752,"attrs":2520,"content":2521},{"level":754},[2522],{"text":2477,"type":733},{"type":729,"content":2524},[2525,2527,2534],{"text":2526,"type":733},"According to the ",{"text":2528,"type":733,"marks":2529},"Mayo Clinic",[2530],{"type":738,"attrs":2531},{"href":2532,"uuid":48,"anchor":48,"custom":2533,"target":742,"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":2535,"type":733},", 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":729,"content":2537},[2538],{"text":2539,"type":733},"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":729,"content":2541},[2542],{"text":2543,"type":733},"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":752,"attrs":2545,"content":2546},{"level":754},[2547],{"text":2548,"type":733},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1621,"attrs":2550},{"id":2551,"body":2552},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2553],{"url":2554,"_uid":2555,"image":2556,"component":1653,"copyright_details":2560},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2557,"alt":2558,"name":7,"focus":48,"title":2558,"filename":2559,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":729,"content":2562},[2563,2565,2572],{"text":2564,"type":733},"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":2566,"type":733,"marks":2567},"burn more calories",[2568],{"type":738,"attrs":2569},{"href":2570,"uuid":48,"anchor":48,"custom":2571,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2573,"type":733}," even after you’re done working out.",{"type":752,"attrs":2575,"content":2576},{"level":754},[2577],{"text":2578,"type":733},"Kickboxing Is A Full Body Workout",{"type":1621,"attrs":2580},{"id":2551,"body":2581},[2582],{"url":2583,"_uid":2584,"image":2585,"component":1653,"copyright_details":2589},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2586,"alt":2587,"name":7,"focus":48,"title":2587,"filename":2588,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":729,"content":2591},[2592],{"text":2593,"type":733},"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":729,"content":2595},[2596,2598,2605,2607,2614],{"text":2597,"type":733},"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":2599,"type":733,"marks":2600},"all-level lower body workout",[2601],{"type":738,"attrs":2602},{"href":2603,"uuid":48,"anchor":48,"custom":2604,"target":742,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2606,"type":733}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2608,"type":733,"marks":2609},"upper body workout",[2610],{"type":738,"attrs":2611},{"href":2612,"uuid":48,"anchor":48,"custom":2613,"target":742,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2615,"type":733}," led by Flo Master.",{"type":752,"attrs":2617,"content":2618},{"level":754},[2619],{"text":2620,"type":733},"Boxing Can Be Low-Impact",{"type":1621,"attrs":2622},{"id":2551,"body":2623},[2624],{"url":2625,"_uid":2626,"image":2627,"component":1653,"copyright_details":2631},{"id":7,"url":7,"linktype":1648,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2628,"alt":2629,"name":7,"focus":48,"title":2629,"filename":2630,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":729,"content":2633},[2634,2636,2643],{"text":2635,"type":733},"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":2637,"type":733,"marks":2638},"shadowboxing",[2639],{"type":738,"attrs":2640},{"href":2641,"uuid":48,"anchor":48,"custom":2642,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2644,"type":733}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":752,"attrs":2646,"content":2647},{"level":754},[2648],{"text":2649,"type":733},"Kick Boring Cardio To The Curb",{"type":729,"content":2651},[2652],{"text":2653,"type":733},"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":752,"attrs":2655,"content":2656},{"level":754},[2657],{"text":919,"type":733},{"type":729,"content":2659},[2660,2661,2666],{"text":923,"type":733},{"text":925,"type":733,"marks":2662},[2663],{"type":738,"attrs":2664},{"href":929,"uuid":48,"anchor":48,"custom":2665,"target":742,"linktype":13},{},{"text":933,"type":733},{"type":729,"content":2668},[2669],{"text":1123,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2671,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2676,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2677,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2672,"component":118,"meta_info":2673,"meta_title":7,"block_image":2674,"cover_image":2675,"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":2680,"title":2681,"plugin":43,"description":2682},"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":2684,"alt":2685,"name":7,"focus":48,"title":2685,"filename":2686,"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,[962],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":947,"created_at":2696,"published_at":2697,"updated_at":2698,"id":2699,"uuid":2700,"content":2701,"slug":947,"full_slug":2722,"sort_by_date":48,"position":446,"tag_list":2723,"is_startpage":9,"parent_id":2724,"meta_data":48,"group_id":2725,"first_published_at":2726,"release_id":48,"lang":60,"path":7,"alternates":2727,"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":2702,"component":2703,"meta_info":2704,"custom_content_list":2706},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2705,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2707,2712,2717],{"_uid":2708,"label":2709,"value":2710,"dev_id":2711,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2713,"label":2714,"value":2715,"dev_id":2716,"component":733},"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":2718,"label":2719,"value":2720,"dev_id":2721,"component":733},"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",[],1785892846081]