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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1166,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1156,"full_slug":1157,"sort_by_date":48,"position":1158,"tag_list":1159,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1162,"first_published_at":1163,"release_id":48,"lang":60,"path":1164,"alternates":1165,"default_full_slug":48,"translated_slugs":48},"How To Create A Workout Schedule | At-Home Boxing Training","2021-11-25T16:56:38.101Z","2022-09-26T19:55:39.966Z","2022-09-26T19:55:40.013Z",88335654,"9a2374fa-346f-42da-972f-e1053911683a",{"_uid":664,"faqs":665,"title":657,"topic":687,"author":702,"content":725,"category":1139,"schedule":1147,"component":1148,"meta_info":1149,"cover_image":1152,"description":1151,"email_capture":1155},"fc386ee0-b8f9-4c9a-8eda-590045cf1154",[666,671,675,679,683],{"_uid":667,"answer":668,"question":669,"component":670},"80f7359b-be87-420c-bebb-e6083e13fb3c","To create an at-home workout schedule, here are a few tips:\\n1. You always have time to warm-up\\n2. Focus on quality over quantity\\n3. Work \\\"like\\\" muscle groups together\\n4. Do cardio at the end, not the beginning","How can I create an at-home workout schedule?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"d4763f24-95e2-42a4-afe7-04d7b5464d7a","This is probably my most important tip: never skip the warm-up. Not only does stretching and warming up help prevent injury, but it also starts your body in motion and allows you to ease into the more intense exercise later in your workout.\\n\\nHere’s an example of a 5 minute warm-up routine I use before my workouts:\\n\\n30 jumping jacks\\nGood mornings (barbell exercise)\\n1 minute of light work on the bag: focus on boxing technique, not power or speed\\n1 minute boxer rhythm: bounce in your boxing stance, let your shoulders loosen up\\nIn addition to the movements above, I also incorporate some stretching exercises as well before I really get into the bulk of my workout.","You always have time to warm-up",{"_uid":676,"answer":677,"question":678,"component":670},"2468d262-f157-4cae-b9b2-c4ee478e86e5","Remember that exercises are designed the way they are for a reason. It is always more effective to do 10 good, complete push-ups than 30 where you barely bend your elbows before coming back up. When it comes to form, especially with intensive exercises like push-ups or weight training drills, always prioritize doing the motion correctly over the number of reps. Not only will this help you in the long run, but you’ll be able to reap the benefits and likely use more of your muscles in the process.","Focus on quality over quantity",{"_uid":680,"answer":681,"question":682,"component":670},"b6490f2e-9d24-4c23-b812-b796d3bfc4fa","If you don’t have a set plan in place, it can be hard to figure out which muscle groups to focus on on a given day for home workouts. Certain muscle groups require their own day, but a lot of muscles can be worked out simultaneously, which is great for saving time without sacrificing quality.\\n\\nBelow, I’ve listed how I split up muscle groups when planning my home workouts, as well as given a rough time estimate to complete one rotation through the exercises. Everyone will be able to do different numbers of reps of each exercise, but as long as you are keeping your effort high, you’ll still get the full benefit. You can start with a set of 10 reps for each exercise and see how that feels. If it’s too much, do fewer and work your way up. If it’s easy, then you can increase. Remember, everyone is on a different fitness journey so your time might be slightly faster or slower than mine, and that's okay!\\n\\nGroup 1: Arms, chest, back\\nYou can work out your arms, chest, and back all on the same day using certain exercises, such as push-ups and their variations, pull-ups, shoulder presses, and of course, heavy bag work. By grouping these muscles together, you can save time without losing results. If at some point you do feel like you’re lagging behind in one of these areas, you can simply adjust your workout on these days to include one or two more exercises that target that area more than the others.\\n\\nHere is an example arm, chest, and back workout I like to use.\\n\\nExercise 1: 2 sets of diamond push-ups\\nExercise 2: 1 round of power punch outs\\nExercise 3: 1 set of pull-ups\\nExercise 4: 2 sets of Spartan push-ups\\nTime: about 20 minutes\\nGroup 2: Upper and lower legs\\nAh the dreaded leg day. The trick here is to alternate your exercise pattern. First, choose an exercise that mainly targets the upper legs, like squats, leg presses, high knees, etc. and then move on to one that targets the lower legs, such as toe raises, jump rope, etc. This way each muscle group gets a little rest in between each exercise.\\n\\nHere is an example of one of my workouts for legs. (Personally, I don’t use weights due to a chronic knee injury):\\n\\nExercise 1: 1 set of jumping squats\\nExercise 2: 2 sets of speed jump rope\\nExercise 3: 2 sets of alternating lunges\\nExercise 4: 2 sets of side to sides\\nTime: about 25 minutes\\nGroup 3: Core and stabilizing muscles\\nYour core needs a lot of attention all its own, and it’s a notoriously hard muscle group to focus on. Many exercises that work your core also work a lot of the small muscles responsible for balance. For example, Russian twists (or Boxer’s twist) work your core muscles, but also work the small muscles that support your hips and shoulders that ultimately help regulate upper body balance.\\n\\nHere is an example of what a day focused on core training could look like:\\n\\nExercise 1: 2 sets of V-ups\\nExercise 2: 1-2 minute plank\\nExercise 3: 2 sets of Boxer’s twist\\nExercise 4: 2 sets of oblique crunches\\nTime: about 15-20 minutes","Work \"like\" muscle groups together",{"_uid":684,"answer":685,"question":686,"component":670},"3c4de524-e862-4f7f-b232-8d6a357113b0","This is something my coach taught me that has been a godsend. Even if you have the temptation to run while you’re fresh, before your workout, sometimes it’s best to use that energy for the high-intensity exercises, such as heavy bag work, drills, and strength training. Then you can focus on cardio afterward. This depends on your own workout goals, but I prefer running after my boxing training. It helps me cool down and allows me to zone out or plan the rest of my day.","Do cardio at the end, not the beginning",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"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":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},[],[],{"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":528,"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},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":717,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":726,"content":727},"doc",[728,752,768,772,779,791,795,799,851,855,860,869,890,896,905,909,913,919,923,927,959,964,968,972,1004,1009,1013,1017,1049,1055,1064,1068,1098,1103],{"type":729,"content":730},"paragraph",[731,733,736,742,750],{"type":732},"hard_break",{"text":734,"type":735},"As a boxer, I know how hard it can be to cram everything you need into a workout schedule. We are all balancing work, family, and personal lives, and our time is valuable. Fitting in a workout can often feel like an added burden, but we all know the importance of exercise for both our physical and ","text",{"text":737,"type":735,"marks":738}," ",[739],{"type":740,"attrs":741},"styled",{"class":7},{"text":743,"type":735,"marks":744},"mental health",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health","_blank",{"text":751,"type":735},". It’s important that we find ways to maximize the time we can spend working out--and have fun doing it!",{"type":729,"content":753},[754,756,760,766],{"text":755,"type":735},"Plus, you don’t need to go to a gym to exercise. These days, working out at home is even more accessible and possible with training programs like ",{"text":737,"type":735,"marks":757},[758],{"type":740,"attrs":759},{"class":7},{"text":761,"type":735,"marks":762},"FightCamp",[763],{"type":746,"attrs":764},{"href":765,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":767,"type":735},". Make your workout fit your lifestyle!",{"type":729,"content":769},[770],{"text":771,"type":735},"Below, I’ve listed my tips for making sure that, with the right planning, even if you only have 30 minutes at home, you can still get in an effective and rewarding workout.",{"type":773,"attrs":774,"content":776},"heading",{"level":775},2,[777,778],{"text":674,"type":735},{"type":732},{"type":780,"attrs":781},"blok",{"id":782,"body":783},"20b9a4d7-ea7a-4b3b-a3c8-d2d8488cb9f0",[784],{"_uid":785,"image":786,"component":790},"i-f336ea2d-9935-49f0-80b3-6789d95a8dc2",{"id":787,"alt":788,"name":7,"focus":48,"title":788,"filename":789,"copyright":7,"fieldtype":50},3462709,"Coach PJ Warming-Up For Boxing","https://a.storyblok.com/f/115220/1100x1100/a3ebf5e607/boxing_warm-up.png","content_image",{"type":729,"content":792},[793],{"text":794,"type":735},"This is probably my most important tip: never skip the warm-up. Not only does stretching and warming up help prevent injury, but it also starts your body in motion and allows you to ease into the more intense exercise later in your workout.",{"type":729,"content":796},[797],{"text":798,"type":735},"Here’s an example of a 5 minute warm-up routine I use before my workouts:",{"type":800,"content":801},"bullet_list",[802,809,815,833],{"type":803,"content":804},"list_item",[805],{"type":729,"content":806},[807],{"text":808,"type":735},"30 jumping jacks",{"type":803,"content":810},[811],{"type":729,"content":812},[813],{"text":814,"type":735},"Good mornings (barbell exercise)",{"type":803,"content":816},[817],{"type":729,"content":818},[819,821,825,831],{"text":820,"type":735},"1 minute of light work on the bag: focus on ",{"text":737,"type":735,"marks":822},[823],{"type":740,"attrs":824},{"class":7},{"text":826,"type":735,"marks":827},"boxing technique",[828],{"type":746,"attrs":829},{"href":830,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/best-punching-boxing-techniques-how-to-throw-a-punch/",{"text":832,"type":735},", not power or speed",{"type":803,"content":834},[835],{"type":729,"content":836},[837,839,843,849],{"text":838,"type":735},"1 minute boxer rhythm: bounce in your ",{"text":737,"type":735,"marks":840},[841],{"type":740,"attrs":842},{"class":7},{"text":844,"type":735,"marks":845},"boxing stance",[846],{"type":746,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":850,"type":735},", let your shoulders loosen up",{"type":729,"content":852},[853],{"text":854,"type":735},"In addition to the movements above, I also incorporate some stretching exercises as well before I really get into the bulk of my workout.",{"type":773,"attrs":856,"content":857},{"level":775},[858,859],{"text":678,"type":735},{"type":732},{"type":780,"attrs":861},{"id":782,"body":862},[863],{"_uid":864,"image":865,"component":790},"i-33ad0afd-091b-4471-b298-49e98e6c2f4f",{"id":866,"alt":867,"name":7,"focus":48,"title":867,"filename":868,"copyright":7,"fieldtype":50},3462746,"Coach PJ Doing Push-Ups With Risers","https://a.storyblok.com/f/115220/1100x1100/999c19b2e5/push-ups.png",{"type":729,"content":870},[871,873,877,883,888],{"text":872,"type":735},"Remember that exercises are designed the way they are for a reason. It is always more effective to do 10 good, complete push-ups than 30 where you barely bend your elbows before coming back up. When it comes to form, especially with intensive exercises like ",{"text":737,"type":735,"marks":874},[875],{"type":740,"attrs":876},{"class":7},{"text":878,"type":735,"marks":879},"push-ups",[880],{"type":746,"attrs":881},{"href":882,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://youtu.be/euzfTArUil4",{"text":884,"type":735,"marks":885},"  ",[886],{"type":740,"attrs":887},{"class":7},{"text":889,"type":735},"or weight training drills, always prioritize doing the motion correctly over the number of reps. Not only will this help you in the long run, but you’ll be able to reap the benefits and likely use more of your muscles in the process.",{"type":773,"attrs":891,"content":892},{"level":775},[893,895],{"text":894,"type":735},"Work “like” muscle groups together",{"type":732},{"type":780,"attrs":897},{"id":782,"body":898},[899],{"_uid":900,"image":901,"component":790},"i-94a7362b-11bc-4ae4-8a96-5931665537e3",{"id":902,"alt":903,"name":7,"focus":48,"title":903,"filename":904,"copyright":7,"fieldtype":50},3462780,"Coach PJ Doing Core Exercises","https://a.storyblok.com/f/115220/1100x1100/4dbed654ba/boxer_twists.png",{"type":729,"content":906},[907],{"text":908,"type":735},"If you don’t have a set plan in place, it can be hard to figure out which muscle groups to focus on a given day for home workouts. Certain muscle groups require their own day, but a lot of muscles can be worked out simultaneously, which is great for saving time without sacrificing quality.",{"type":729,"content":910},[911],{"text":912,"type":735},"Below, I’ve listed how I split up muscle groups when planning my home workouts, as well as given a rough time estimate to complete one rotation through the exercises. Everyone will be able to do different numbers of reps of each exercise, but as long as you are keeping your effort high, you’ll still get the full benefit. You can start with a set of 10 reps for each exercise and see how that feels. If it’s too much, do fewer and work your way up. If it’s easy, then you can increase. Remember, everyone is on a different fitness journey so your time might be slightly faster or slower than mine, and that's okay!",{"type":773,"attrs":914,"content":916},{"level":915},3,[917],{"text":918,"type":735},"Group 1: Arms, chest, back",{"type":729,"content":920},[921],{"text":922,"type":735},"You can work out your arms, chest, and back all on the same day using certain exercises, such as push-ups and their variations, pull-ups, shoulder presses, and of course, heavy bag work. By grouping these muscles together, you can save time without losing results. If at some point you do feel like you’re lagging behind in one of these areas, you can simply adjust your workout on these days to include one or two more exercises that target that area more than the others.",{"type":729,"content":924},[925],{"text":926,"type":735},"Here is an example arm, chest, and back workout I like to use.",{"type":800,"content":928},[929,935,941,947,953],{"type":803,"content":930},[931],{"type":729,"content":932},[933],{"text":934,"type":735},"Exercise 1: 2 sets of diamond push-ups",{"type":803,"content":936},[937],{"type":729,"content":938},[939],{"text":940,"type":735},"Exercise 2: 1 round of power punch outs",{"type":803,"content":942},[943],{"type":729,"content":944},[945],{"text":946,"type":735},"Exercise 3: 1 set of pull-ups",{"type":803,"content":948},[949],{"type":729,"content":950},[951],{"text":952,"type":735},"Exercise 4: 2 sets of Spartan push-ups",{"type":803,"content":954},[955],{"type":729,"content":956},[957],{"text":958,"type":735},"Time: about 20 minutes",{"type":773,"attrs":960,"content":961},{"level":915},[962],{"text":963,"type":735},"Group 2: Upper and lower legs",{"type":729,"content":965},[966],{"text":967,"type":735},"Ah the dreaded leg day. The trick here is to alternate your exercise pattern. First, choose an exercise that mainly targets the upper legs, like squats, leg presses, high knees, etc. and then move on to one that targets the lower legs, such as toe raises, jump rope, etc. This way each muscle group gets a little rest in between each exercise.",{"type":729,"content":969},[970],{"text":971,"type":735},"Here is an example of one of my workouts for legs. (Personally, I don’t use weights due to a chronic knee injury):",{"type":800,"content":973},[974,980,986,992,998],{"type":803,"content":975},[976],{"type":729,"content":977},[978],{"text":979,"type":735},"Exercise 1: 1 set of jumping squats",{"type":803,"content":981},[982],{"type":729,"content":983},[984],{"text":985,"type":735},"Exercise 2: 2 sets of speed jump rope",{"type":803,"content":987},[988],{"type":729,"content":989},[990],{"text":991,"type":735},"Exercise 3: 2 sets of alternating lunges",{"type":803,"content":993},[994],{"type":729,"content":995},[996],{"text":997,"type":735},"Exercise 4: 2 sets of side to sides",{"type":803,"content":999},[1000],{"type":729,"content":1001},[1002],{"text":1003,"type":735},"Time: about 25 minutes",{"type":773,"attrs":1005,"content":1006},{"level":915},[1007],{"text":1008,"type":735},"Group 3: Core and stabilizing muscles",{"type":729,"content":1010},[1011],{"text":1012,"type":735},"Your core needs a lot of attention all its own, and it’s a notoriously hard muscle group to focus on. Many exercises that work your core also work a lot of the small muscles responsible for balance. For example, Russian twists (or Boxer’s twist) work your core muscles, but also work the small muscles that support your hips and shoulders that ultimately help regulate upper body balance.",{"type":729,"content":1014},[1015],{"text":1016,"type":735},"Here is an example of what a day focused on core training could look like:",{"type":800,"content":1018},[1019,1025,1031,1037,1043],{"type":803,"content":1020},[1021],{"type":729,"content":1022},[1023],{"text":1024,"type":735},"Exercise 1: 2 sets of V-ups",{"type":803,"content":1026},[1027],{"type":729,"content":1028},[1029],{"text":1030,"type":735},"Exercise 2: 1-2 minute plank",{"type":803,"content":1032},[1033],{"type":729,"content":1034},[1035],{"text":1036,"type":735},"Exercise 3: 2 sets of Boxer’s twist",{"type":803,"content":1038},[1039],{"type":729,"content":1040},[1041],{"text":1042,"type":735},"Exercise 4: 2 sets of oblique crunches",{"type":803,"content":1044},[1045],{"type":729,"content":1046},[1047],{"text":1048,"type":735},"Time: about 15-20 minutes",{"type":773,"attrs":1050,"content":1051},{"level":775},[1052,1054],{"text":1053,"type":735},"Do roadwork at the end, not the beginning",{"type":732},{"type":780,"attrs":1056},{"id":782,"body":1057},[1058],{"_uid":1059,"image":1060,"component":790},"i-3203d36b-c186-47ad-88b6-eadbdb39be92",{"id":1061,"alt":1062,"name":7,"focus":48,"title":1062,"filename":1063,"copyright":7,"fieldtype":50},3462748,"Coach PJ Running at the Beach","https://a.storyblok.com/f/115220/1100x1100/85013d2c3a/running.png",{"type":729,"content":1065},[1066],{"text":1067,"type":735},"This is something my coach taught me that has been a godsend. Even if you have the temptation to run while you’re fresh, before your workout, sometimes it’s best to use that energy for the high-intensity exercises, such as heavy bag work, drills, and strength training. Then you can focus on roadwork afterward. This depends on your own workout goals, but I prefer running after my boxing training. It helps me cool down and allows me to zone out or plan the rest of my day.",{"type":729,"content":1069},[1070,1072,1076,1082,1086,1088,1092,1096],{"text":1071,"type":735},"I hope these tips have helped you plan your home workouts better and remember: even if all you have is a ",{"text":737,"type":735,"marks":1073},[1074],{"type":740,"attrs":1075},{"class":7},{"text":1077,"type":735,"marks":1078},"heavy bag",[1079],{"type":746,"attrs":1080},{"href":1081,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout/",{"text":884,"type":735,"marks":1083},[1084],{"type":740,"attrs":1085},{"class":7},{"text":1087,"type":735},"and some floor space, you can still get an amazing workout in with bodyweight exercises and heavy bag training. And if you’re like me and do your best work with partners, then there’s no better partner to push you and get you past the limit than ",{"text":737,"type":735,"marks":1089},[1090],{"type":740,"attrs":1091},{"class":7},{"text":761,"type":735,"marks":1093},[1094],{"type":746,"attrs":1095},{"href":765,"uuid":48,"anchor":48,"target":749,"linktype":48},{"text":1097,"type":735},"!",{"type":773,"attrs":1099,"content":1100},{"level":915},[1101],{"text":1102,"type":735},"Related Articles",{"type":729,"content":1104},[1105,1111,1112,1118,1119,1125,1126,1132,1133],{"text":1106,"type":735,"marks":1107},"How To Start An At-Home Fitness Routine",[1108],{"type":746,"attrs":1109},{"href":1110,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-an-at-home-fitness-routine",{"type":732},{"text":1113,"type":735,"marks":1114},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1115],{"type":746,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":732},{"text":1120,"type":735,"marks":1121},"Life of a Boxer: How a Boxer Trains To Fight",[1122],{"type":746,"attrs":1123},{"href":1124,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/life-of-a-boxer-how-a-boxer-trains-to-fight",{"type":732},{"text":1127,"type":735,"marks":1128},"Why Boxing Is Great For Fitness | From An Amateur Boxer",[1129],{"type":746,"attrs":1130},{"href":1131,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-boxing-is-great-for-fitness-from-an-amateur-boxer",{"type":732},{"text":1134,"type":735,"marks":1135},"Get Started: Equipment You NEED For Your At-Home Workout Gym",[1136],{"type":746,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/get-started-equipment-you-need-for-your-at-home-workout-gym",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1140,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1145,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1146,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1141,"component":118,"meta_info":1142,"meta_title":7,"block_image":1143,"cover_image":1144,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-21 00:00","article",{"_uid":1150,"title":657,"plugin":43,"description":1151},"9cf126c1-1ed7-4cd7-9d3b-1191c839d151","Boxer Iain Mackenzie reveals how to plan an efficient and effective workout to keep your boxing training on track and feel your best physically and mentally.",{"id":1153,"alt":657,"name":7,"focus":48,"title":657,"filename":1154,"copyright":7,"fieldtype":50},3462703,"https://a.storyblok.com/f/115220/2400x990/19a2dcabcc/how-to-create-a-workout-schedule.png",[],"how-to-create-a-workout-schedule-at-home-boxing-training","blogs/how-to-create-a-workout-schedule-at-home-boxing-training",-2790,[1160],"featured",60887917,"3443f96a-3d5e-4198-bff8-025891366c7c","2021-12-21T01:31:00.000Z","training/how-to-create-a-workout-schedule-at-home-boxing-training",[],["Reactive",1167],[1168,1371,1548,1782,1959,2227],{"name":1169,"created_at":1170,"published_at":1171,"updated_at":1172,"id":1173,"uuid":1174,"content":1175,"slug":1364,"full_slug":1365,"sort_by_date":48,"position":1366,"tag_list":1367,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1368,"first_published_at":1171,"release_id":48,"lang":60,"path":1369,"alternates":1370,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1176,"faqs":1177,"title":1169,"topic":1182,"author":708,"content":1197,"category":1345,"schedule":1353,"component":1148,"meta_info":1354,"cover_image":1358,"description":1362,"contributors":1363},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1178],{"_uid":1179,"answer":1180,"question":1181,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1183,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1195,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1196,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1184,"component":39,"meta_info":1192,"block_image":1193,"cover_image":1194,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1185,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1190,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1186,"component":118,"meta_info":1187,"meta_title":7,"block_image":1188,"cover_image":1189,"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":1198},[1199,1203,1208,1213,1238,1243,1267,1272,1286,1291,1305,1310,1314,1319,1323,1328,1341],{"type":729,"content":1200},[1201],{"text":1202,"type":735},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":773,"attrs":1204,"content":1205},{"level":775},[1206],{"text":1207,"type":735},"5 Ways to Shake Up Your Cardio",{"type":773,"attrs":1209,"content":1210},{"level":915},[1211],{"text":1212,"type":735},"Swimming",{"type":729,"content":1214},[1215,1217,1226,1228,1236],{"text":1216,"type":735},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1218,"type":735,"marks":1219},"Flo Master’s",[1220,1224],{"type":746,"attrs":1221},{"href":1222,"uuid":48,"anchor":48,"custom":1223,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1225},"underline",{"text":1227,"type":735}," favorite forms of ",{"text":1229,"type":735,"marks":1230},"active recovery",[1231,1235],{"type":746,"attrs":1232},{"href":1233,"uuid":48,"anchor":48,"custom":1234,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1225},{"text":1237,"type":735}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":773,"attrs":1239,"content":1240},{"level":915},[1241],{"text":1242,"type":735},"Tabata Bag Drills",{"type":729,"content":1244},[1245,1247,1255,1257,1265],{"text":1246,"type":735},"One great way to get your anaerobic endurance up is with ",{"text":1248,"type":735,"marks":1249},"Tabata",[1250,1254],{"type":746,"attrs":1251},{"href":1252,"uuid":48,"anchor":48,"custom":1253,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1225},{"text":1256,"type":735}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1258,"type":735,"marks":1259},"FightCamp App",[1260,1264],{"type":746,"attrs":1261},{"href":1262,"uuid":48,"anchor":48,"custom":1263,"target":749,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1225},{"text":1266,"type":735}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":773,"attrs":1268,"content":1269},{"level":915},[1270],{"text":1271,"type":735},"Footwork Heavy Sports",{"type":729,"content":1273},[1274,1276,1284],{"text":1275,"type":735},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1277,"type":735,"marks":1278},"dancing",[1279,1283],{"type":746,"attrs":1280},{"href":1281,"uuid":48,"anchor":48,"custom":1282,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1225},{"text":1285,"type":735}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":773,"attrs":1287,"content":1288},{"level":915},[1289],{"text":1290,"type":735},"Hiking",{"type":729,"content":1292},[1293,1295,1303],{"text":1294,"type":735},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1296,"type":735,"marks":1297},"healthy snacks",[1298,1302],{"type":746,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"custom":1301,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1225},{"text":1304,"type":735},"! ",{"type":773,"attrs":1306,"content":1307},{"level":915},[1308],{"text":1309,"type":735},"Shadowboxing Punchouts",{"type":729,"content":1311},[1312],{"text":1313,"type":735},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":773,"attrs":1315,"content":1316},{"level":775},[1317],{"text":1318,"type":735},"Shaking Up Your Cardio",{"type":729,"content":1320},[1321],{"text":1322,"type":735},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":773,"attrs":1324,"content":1325},{"level":775},[1326],{"text":1327,"type":735},"Train Like a Fighter",{"type":729,"content":1329},[1330,1332,1339],{"text":1331,"type":735},"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":761,"type":735,"marks":1333},[1334,1338],{"type":746,"attrs":1335},{"href":1336,"uuid":48,"anchor":48,"custom":1337,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1225},{"text":1340,"type":735}," 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":1342},[1343],{"text":1344,"type":735},"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":1346,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1351,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1347,"component":118,"meta_info":1348,"meta_title":7,"block_image":1349,"cover_image":1350,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1355,"title":1356,"plugin":43,"description":1357},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1359,"alt":1360,"name":7,"focus":7,"title":1360,"filename":1361,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1160],"608e0efe-9427-48dd-893e-9261683b7642","training/{{story.slug}}",[],{"name":1372,"created_at":1373,"published_at":1374,"updated_at":1375,"id":1376,"uuid":1377,"content":1378,"slug":1542,"full_slug":1543,"sort_by_date":48,"position":1544,"tag_list":1545,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1546,"first_published_at":1374,"release_id":48,"lang":60,"path":1369,"alternates":1547,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1379,"faqs":1380,"title":1372,"topic":1397,"author":708,"content":1412,"category":1523,"schedule":1531,"component":1148,"meta_info":1532,"cover_image":1536,"description":1540,"contributors":1541},"52144e3e-d0cf-4037-a459-fad9641f4053",[1381,1385,1389,1393],{"_uid":1382,"answer":1383,"question":1384,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1386,"answer":1387,"question":1388,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1390,"answer":1391,"question":1392,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1394,"answer":1395,"question":1396,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1398,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1410,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1411,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1399,"component":39,"meta_info":1407,"block_image":1408,"cover_image":1409,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1400,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1405,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1406,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1401,"component":118,"meta_info":1402,"meta_title":7,"block_image":1403,"cover_image":1404,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":1413},[1414,1418,1423,1428,1441,1445,1450,1454,1459,1470,1475,1488,1493,1506,1510,1520],{"type":729,"content":1415},[1416],{"text":1417,"type":735},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":773,"attrs":1419,"content":1420},{"level":775},[1421],{"text":1422,"type":735},"4 Ways To Tire Out Your Opponent",{"type":773,"attrs":1424,"content":1425},{"level":915},[1426],{"text":1427,"type":735},"A Consistent Body Attack",{"type":729,"content":1429},[1430,1432,1439],{"text":1431,"type":735},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1433,"type":735,"marks":1434},"opponent’s body",[1435],{"type":746,"attrs":1436},{"href":1437,"uuid":48,"anchor":48,"custom":1438,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1440,"type":735},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":729,"content":1442},[1443],{"text":1444,"type":735},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":773,"attrs":1446,"content":1447},{"level":915},[1448],{"text":1449,"type":735},"Constant Pressure",{"type":729,"content":1451},[1452],{"text":1453,"type":735},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":773,"attrs":1455,"content":1456},{"level":915},[1457],{"text":1458,"type":735},"Cut Off the Ring ",{"type":729,"content":1460},[1461,1468],{"text":1462,"type":735,"marks":1463},"Cutting off the space",[1464],{"type":746,"attrs":1465},{"href":1466,"uuid":48,"anchor":48,"custom":1467,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1469,"type":735}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":773,"attrs":1471,"content":1472},{"level":915},[1473],{"text":1474,"type":735},"Attack the Arms",{"type":729,"content":1476},[1477,1479,1486],{"text":1478,"type":735},"This is a favorite trick of ",{"text":1480,"type":735,"marks":1481},"Canelo Alvarez",[1482],{"type":746,"attrs":1483},{"href":1484,"uuid":48,"anchor":48,"custom":1485,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1487,"type":735}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":773,"attrs":1489,"content":1490},{"level":775},[1491],{"text":1492,"type":735},"Sapping Their Strength",{"type":729,"content":1494},[1495,1497,1504],{"text":1496,"type":735},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1498,"type":735,"marks":1499},"Mike Tyson",[1500],{"type":746,"attrs":1501},{"href":1502,"uuid":48,"anchor":48,"custom":1503,"target":749,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1505,"type":735}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":773,"attrs":1507,"content":1508},{"level":775},[1509],{"text":1327,"type":735},{"type":729,"content":1511},[1512,1513,1518],{"text":1331,"type":735},{"text":761,"type":735,"marks":1514},[1515],{"type":746,"attrs":1516},{"href":1336,"uuid":48,"anchor":48,"custom":1517,"target":749,"linktype":13},{},{"text":1519,"type":735}," 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":1521},[1522],{"text":1344,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1525,"component":118,"meta_info":1526,"meta_title":7,"block_image":1527,"cover_image":1528,"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},[],[],"2022-12-13 00:00",{"_uid":1533,"title":1534,"plugin":43,"description":1535},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1537,"alt":1538,"name":7,"focus":48,"title":1538,"filename":1539,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1160],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1549,"created_at":1550,"published_at":1551,"updated_at":1552,"id":1553,"uuid":1554,"content":1555,"slug":1775,"full_slug":1776,"sort_by_date":48,"position":1777,"tag_list":1778,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1779,"first_published_at":1780,"release_id":48,"lang":60,"path":1369,"alternates":1781,"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":1556,"faqs":1557,"title":1549,"topic":1578,"author":1593,"content":1594,"category":1757,"schedule":1765,"component":1148,"meta_info":1766,"cover_image":1770,"description":1769,"contributors":1774},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1558,1562,1566,1570,1574],{"_uid":1559,"answer":1560,"question":1561,"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":1563,"answer":1564,"question":1565,"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":1567,"answer":1568,"question":1569,"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":1571,"answer":1572,"question":1573,"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":1575,"answer":1576,"question":1577,"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":1579,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1591,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1580,"component":39,"meta_info":1588,"block_image":1589,"cover_image":1590,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1581,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1586,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1582,"component":118,"meta_info":1583,"meta_title":7,"block_image":1584,"cover_image":1585,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":726,"content":1595},[1596,1600,1604,1608,1621,1625,1629,1634,1647,1660,1665,1676,1680,1702,1707,1718,1731,1736,1740,1744,1753],{"type":729,"content":1597},[1598],{"text":1599,"type":735},"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":1601},[1602],{"text":1603,"type":735},"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":773,"attrs":1605,"content":1606},{"level":775},[1607],{"text":1561,"type":735},{"type":729,"content":1609},[1610,1612,1619],{"text":1611,"type":735},"According to the ",{"text":1613,"type":735,"marks":1614},"Mayo Clinic",[1615],{"type":746,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"custom":1618,"target":749,"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":1620,"type":735},", 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":1622},[1623],{"text":1624,"type":735},"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":1626},[1627],{"text":1628,"type":735},"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":773,"attrs":1630,"content":1631},{"level":775},[1632],{"text":1633,"type":735},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":780,"attrs":1635},{"id":1636,"body":1637},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1638],{"url":1639,"_uid":1641,"image":1642,"component":790,"copyright_details":1646},{"id":7,"url":7,"linktype":1640,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1643,"alt":1644,"name":7,"focus":48,"title":1644,"filename":1645,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":729,"content":1648},[1649,1651,1658],{"text":1650,"type":735},"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":1652,"type":735,"marks":1653},"burn more calories",[1654],{"type":746,"attrs":1655},{"href":1656,"uuid":48,"anchor":48,"custom":1657,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1659,"type":735}," even after you’re done working out.",{"type":773,"attrs":1661,"content":1662},{"level":775},[1663],{"text":1664,"type":735},"Kickboxing Is A Full Body Workout",{"type":780,"attrs":1666},{"id":1636,"body":1667},[1668],{"url":1669,"_uid":1670,"image":1671,"component":790,"copyright_details":1675},{"id":7,"url":7,"linktype":1640,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1672,"alt":1673,"name":7,"focus":48,"title":1673,"filename":1674,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":729,"content":1677},[1678],{"text":1679,"type":735},"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":1681},[1682,1684,1691,1693,1700],{"text":1683,"type":735},"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":1685,"type":735,"marks":1686},"all-level lower body workout",[1687],{"type":746,"attrs":1688},{"href":1689,"uuid":48,"anchor":48,"custom":1690,"target":749,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1692,"type":735}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1694,"type":735,"marks":1695},"upper body workout",[1696],{"type":746,"attrs":1697},{"href":1698,"uuid":48,"anchor":48,"custom":1699,"target":749,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1701,"type":735}," led by Flo Master.",{"type":773,"attrs":1703,"content":1704},{"level":775},[1705],{"text":1706,"type":735},"Boxing Can Be Low-Impact",{"type":780,"attrs":1708},{"id":1636,"body":1709},[1710],{"url":1711,"_uid":1712,"image":1713,"component":790,"copyright_details":1717},{"id":7,"url":7,"linktype":1640,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1714,"alt":1715,"name":7,"focus":48,"title":1715,"filename":1716,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":729,"content":1719},[1720,1722,1729],{"text":1721,"type":735},"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":1723,"type":735,"marks":1724},"shadowboxing",[1725],{"type":746,"attrs":1726},{"href":1727,"uuid":48,"anchor":48,"custom":1728,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1730,"type":735}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":773,"attrs":1732,"content":1733},{"level":775},[1734],{"text":1735,"type":735},"Kick Boring Cardio To The Curb",{"type":729,"content":1737},[1738],{"text":1739,"type":735},"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":773,"attrs":1741,"content":1742},{"level":775},[1743],{"text":1327,"type":735},{"type":729,"content":1745},[1746,1747,1752],{"text":1331,"type":735},{"text":761,"type":735,"marks":1748},[1749],{"type":746,"attrs":1750},{"href":1336,"uuid":48,"anchor":48,"custom":1751,"target":749,"linktype":13},{},{"text":1519,"type":735},{"type":729,"content":1754},[1755],{"text":1756,"type":735},"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":1758,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1763,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1759,"component":118,"meta_info":1760,"meta_title":7,"block_image":1761,"cover_image":1762,"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":1767,"title":1768,"plugin":43,"description":1769},"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":1771,"alt":1772,"name":7,"focus":48,"title":1772,"filename":1773,"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,[1160],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1783,"created_at":1784,"published_at":1785,"updated_at":1786,"id":1787,"uuid":1788,"content":1789,"slug":1953,"full_slug":1954,"sort_by_date":48,"position":1955,"tag_list":1956,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1957,"first_published_at":1785,"release_id":48,"lang":60,"path":1369,"alternates":1958,"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":1790,"faqs":1791,"title":1783,"topic":1800,"author":708,"content":1815,"category":1934,"schedule":1942,"component":1148,"meta_info":1943,"cover_image":1947,"description":1951,"contributors":1952},"c6387572-343f-40bf-8172-852035367c90",[1792,1796],{"_uid":1793,"answer":1794,"question":1795,"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":1797,"answer":1798,"question":1799,"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":1801,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1813,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1814,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1802,"component":39,"meta_info":1810,"block_image":1811,"cover_image":1812,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1803,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1808,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1804,"component":118,"meta_info":1805,"meta_title":7,"block_image":1806,"cover_image":1807,"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":1816},[1817,1822,1825,1830,1835,1839,1844,1848,1853,1866,1871,1884,1889,1893,1898,1909,1914,1918,1922,1931],{"type":773,"attrs":1818,"content":1819},{"level":775},[1820],{"text":1821,"type":735},"Boxing Gym Culture",{"type":729,"content":1823},[1824],{"text":1798,"type":735},{"type":773,"attrs":1826,"content":1827},{"level":775},[1828],{"text":1829,"type":735},"What Are the Basic Boxing Gym Rules? ",{"type":773,"attrs":1831,"content":1832},{"level":915},[1833],{"text":1834,"type":735},"Yes Coach, No Coach",{"type":729,"content":1836},[1837],{"text":1838,"type":735},"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":773,"attrs":1840,"content":1841},{"level":915},[1842],{"text":1843,"type":735},"Sharing is Caring",{"type":729,"content":1845},[1846],{"text":1847,"type":735},"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":773,"attrs":1849,"content":1850},{"level":915},[1851],{"text":1852,"type":735},"Keep it Clean",{"type":729,"content":1854},[1855,1857,1864],{"text":1856,"type":735},"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":1858,"type":735,"marks":1859},"clean it off.",[1860],{"type":746,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1865,"type":735}," 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":773,"attrs":1867,"content":1868},{"level":915},[1869],{"text":1870,"type":735},"No Killers in Sparring",{"type":729,"content":1872},[1873,1875,1882],{"text":1874,"type":735},"In most boxing gym workouts you will find yourself ",{"text":1876,"type":735,"marks":1877},"sparring",[1878],{"type":746,"attrs":1879},{"href":1880,"uuid":48,"anchor":48,"custom":1881,"target":749,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1883,"type":735},". 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":773,"attrs":1885,"content":1886},{"level":915},[1887],{"text":1888,"type":735},"Don’t Dump Your Weights",{"type":729,"content":1890},[1891],{"text":1892,"type":735},"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":773,"attrs":1894,"content":1895},{"level":915},[1896],{"text":1897,"type":735},"Leave the Weightcut Fighter Alone",{"type":729,"content":1899},[1900,1902,1907],{"text":1901,"type":735},"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":1903,"type":735,"marks":1904},"leave them alone.",[1905],{"type":1906},"italic",{"text":1908,"type":735}," 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":773,"attrs":1910,"content":1911},{"level":915},[1912],{"text":1913,"type":735},"The Golden Rule",{"type":729,"content":1915},[1916],{"text":1917,"type":735},"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":773,"attrs":1919,"content":1920},{"level":775},[1921],{"text":1327,"type":735},{"type":729,"content":1923},[1924,1925,1930],{"text":1331,"type":735},{"text":761,"type":735,"marks":1926},[1927],{"type":746,"attrs":1928},{"href":1336,"uuid":48,"anchor":48,"custom":1929,"target":749,"linktype":13},{},{"text":1340,"type":735},{"type":729,"content":1932},[1933],{"text":1756,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1935,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1936,"component":118,"meta_info":1937,"meta_title":7,"block_image":1938,"cover_image":1939,"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":1944,"title":1945,"plugin":43,"description":1946},"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":1948,"alt":1949,"name":7,"focus":7,"title":1949,"filename":1950,"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,[1160],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1960,"created_at":1961,"published_at":1962,"updated_at":1963,"id":1964,"uuid":1965,"content":1966,"slug":2221,"full_slug":2222,"sort_by_date":48,"position":2223,"tag_list":2224,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2225,"first_published_at":1962,"release_id":48,"lang":60,"path":1369,"alternates":2226,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1967,"faqs":1968,"title":1960,"topic":1989,"author":2004,"content":2005,"category":2202,"schedule":2210,"component":1148,"meta_info":2211,"cover_image":2215,"description":2219,"contributors":2220},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1969,1973,1977,1981,1985],{"_uid":1970,"answer":1971,"question":1972,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1974,"answer":1975,"question":1976,"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":1978,"answer":1979,"question":1980,"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":1982,"answer":1983,"question":1984,"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":1986,"answer":1987,"question":1988,"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":1990,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2002,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1991,"component":39,"meta_info":1999,"block_image":2000,"cover_image":2001,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1992,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1997,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1993,"component":118,"meta_info":1994,"meta_title":7,"block_image":1995,"cover_image":1996,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":726,"content":2006},[2007,2021,2025,2029,2033,2037,2041,2044,2049,2054,2068,2073,2077,2082,2086,2091,2105,2109,2113,2127,2141,2145,2149,2163,2168,2172,2185,2189,2199],{"type":729,"content":2008},[2009,2011,2019],{"text":2010,"type":735},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2012,"type":735,"marks":2013},"interval training",[2014,2018],{"type":746,"attrs":2015},{"href":2016,"uuid":48,"anchor":48,"custom":2017,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1225},{"text":2020,"type":735}," 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":2022},[2023],{"text":2024,"type":735},"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":773,"attrs":2026,"content":2027},{"level":775},[2028],{"text":1972,"type":735},{"type":729,"content":2030},[2031],{"text":2032,"type":735},"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":2034},[2035],{"text":2036,"type":735},"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":773,"attrs":2038,"content":2039},{"level":775},[2040],{"text":1976,"type":735},{"type":729,"content":2042},[2043],{"text":1975,"type":735},{"type":773,"attrs":2045,"content":2046},{"level":775},[2047],{"text":2048,"type":735},"Unique Benefits of HIIT",{"type":773,"attrs":2050,"content":2051},{"level":915},[2052],{"text":2053,"type":735},"Maximum Effectiveness in Less Time",{"type":729,"content":2055},[2056,2058,2066],{"text":2057,"type":735},"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":2059,"type":735,"marks":2060},"25-30% more calories",[2061,2065],{"type":746,"attrs":2062},{"href":2063,"uuid":48,"anchor":48,"custom":2064,"target":749,"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":1225},{"text":2067,"type":735}," 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":773,"attrs":2069,"content":2070},{"level":915},[2071],{"text":2072,"type":735},"Tones Muscle",{"type":729,"content":2074},[2075],{"text":2076,"type":735},"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":773,"attrs":2078,"content":2079},{"level":915},[2080],{"text":2081,"type":735},"Adds Variety",{"type":729,"content":2083},[2084],{"text":2085,"type":735},"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":773,"attrs":2087,"content":2088},{"level":915},[2089],{"text":2090,"type":735},"Improves Cardiovascular Health",{"type":729,"content":2092},[2093,2095,2103],{"text":2094,"type":735},"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":2096,"type":735,"marks":2097},"greater improvements in blood pressure",[2098,2102],{"type":746,"attrs":2099},{"href":2100,"uuid":48,"anchor":48,"custom":2101,"target":749,"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":1225},{"text":2104,"type":735}," and blood sugar than moderate-intensity workouts. ",{"type":773,"attrs":2106,"content":2107},{"level":775},[2108],{"text":1984,"type":735},{"type":729,"content":2110},[2111],{"text":2112,"type":735},"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":2114},[2115,2117,2125],{"text":2116,"type":735},"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":2118,"type":735,"marks":2119},"roadwork",[2120,2124],{"type":746,"attrs":2121},{"href":2122,"uuid":48,"anchor":48,"custom":2123,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1225},{"text":2126,"type":735},", 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":2128},[2129,2131,2139],{"text":2130,"type":735},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2132,"type":735,"marks":2133},"HIIT jump rope workout",[2134,2138],{"type":746,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"custom":2137,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1225},{"text":2140,"type":735}," for a full-body cardio blast in just minutes.",{"type":773,"attrs":2142,"content":2143},{"level":775},[2144],{"text":1988,"type":735},{"type":729,"content":2146},[2147],{"text":2148,"type":735},"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":2150},[2151,2153,2161],{"text":2152,"type":735},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2154,"type":735,"marks":2155},"10 minutes of HIIT boxing",[2156,2160],{"type":746,"attrs":2157},{"href":2158,"uuid":48,"anchor":48,"custom":2159,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1225},{"text":2162,"type":735}," and feel the difference with just one workout.",{"type":773,"attrs":2164,"content":2165},{"level":775},[2166],{"text":2167,"type":735},"Hit With HIIT",{"type":729,"content":2169},[2170],{"text":2171,"type":735},"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":2173},[2174,2176,2184],{"text":2175,"type":735},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2177,"type":735,"marks":2178},"FightCamp’s extensive library of HIIT workouts",[2179,2183],{"type":746,"attrs":2180},{"href":2181,"uuid":48,"anchor":48,"custom":2182,"target":749,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1225},{"text":1097,"type":735},{"type":773,"attrs":2186,"content":2187},{"level":775},[2188],{"text":1327,"type":735},{"type":729,"content":2190},[2191,2192,2198],{"text":1331,"type":735},{"text":761,"type":735,"marks":2193},[2194,2197],{"type":746,"attrs":2195},{"href":1336,"uuid":48,"anchor":48,"custom":2196,"target":749,"linktype":13},{},{"type":1225},{"text":1519,"type":735},{"type":729,"content":2200},[2201],{"text":1344,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2203,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2208,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2204,"component":118,"meta_info":2205,"meta_title":7,"block_image":2206,"cover_image":2207,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2212,"title":2213,"plugin":43,"description":2214},"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":2216,"alt":2217,"name":7,"focus":7,"title":2217,"filename":2218,"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,[1160],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2228,"created_at":2229,"published_at":2230,"updated_at":2231,"id":2232,"uuid":2233,"content":2234,"slug":2542,"full_slug":2543,"sort_by_date":48,"position":2544,"tag_list":2545,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2546,"first_published_at":2230,"release_id":48,"lang":60,"path":1369,"alternates":2547,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2235,"faqs":2236,"title":2228,"topic":2269,"author":2004,"content":2284,"category":2524,"schedule":2532,"component":1148,"meta_info":2533,"cover_image":2537,"description":2536,"contributors":2541},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2237,2241,2245,2249,2253,2257,2261,2265],{"_uid":2238,"answer":2239,"question":2240,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2242,"answer":2243,"question":2244,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2246,"answer":2247,"question":2248,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2250,"answer":2251,"question":2252,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2254,"answer":2255,"question":2256,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2258,"answer":2259,"question":2260,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2262,"answer":2263,"question":2264,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2266,"answer":2267,"question":2268,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2270,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2271,"component":39,"meta_info":2279,"block_image":2280,"cover_image":2281,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2273,"component":118,"meta_info":2274,"meta_title":7,"block_image":2275,"cover_image":2276,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2285},[2286,2306,2310,2314,2319,2323,2335,2354,2358,2368,2371,2376,2387,2407,2412,2422,2450,2455,2465,2477,2482,2509,2513,2521],{"type":729,"content":2287},[2288,2290,2296,2298,2304],{"text":2289,"type":735},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2291,"type":735,"marks":2292},"over two hours each day",[2293],{"type":746,"attrs":2294},{"href":2295,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2297,"type":735}," on social media. The ",{"text":2299,"type":735,"marks":2300},"CDC",[2301],{"type":746,"attrs":2302},{"href":2303,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2305,"type":735}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":729,"content":2307},[2308],{"text":2309,"type":735},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":729,"content":2311},[2312],{"text":2313,"type":735},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":773,"attrs":2315,"content":2316},{"level":775},[2317],{"text":2318,"type":735},"Benefits of a 30-Minute Boxing Workout",{"type":773,"attrs":2320,"content":2321},{"level":915},[2322],{"text":2248,"type":735},{"type":780,"attrs":2324},{"id":2325,"body":2326},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2327],{"url":2328,"_uid":2329,"image":2330,"component":790,"copyright_details":2334},{"id":7,"url":7,"linktype":1640,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2331,"alt":2332,"name":7,"focus":48,"title":2332,"filename":2333,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":729,"content":2336},[2337,2339,2344,2346,2352],{"text":2338,"type":735},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1077,"type":735,"marks":2340},[2341],{"type":746,"attrs":2342},{"href":2343,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2345,"type":735},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2347,"type":735,"marks":2348},"fantastic shape",[2349],{"type":746,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2353,"type":735},". 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Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2400,"type":735,"marks":2401},"safe and healthy outlet",[2402],{"type":746,"attrs":2403},{"href":2404,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2406,"type":735}," for anyone who has ever felt the need to just get it all out.",{"type":773,"attrs":2408,"content":2409},{"level":915},[2410],{"text":2411,"type":735},"Mental Wellness",{"type":780,"attrs":2413},{"id":2325,"body":2414},[2415],{"url":2416,"_uid":2417,"image":2418,"component":790,"copyright_details":2421},{"id":7,"url":7,"linktype":1640,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2419,"alt":2332,"name":7,"focus":48,"title":2332,"filename":2420,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":729,"content":2423},[2424,2426,2432,2434,2440,2442,2448],{"text":2425,"type":735},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2427,"type":735,"marks":2428},"prevent age-related cognitive decline",[2429],{"type":746,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2433,"type":735},". Studies have also shown that as little as ",{"text":2435,"type":735,"marks":2436},"15 minutes per day",[2437],{"type":746,"attrs":2438},{"href":2439,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2441,"type":735}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2443,"type":735,"marks":2444},"regulate your emotional well-being",[2445],{"type":746,"attrs":2446},{"href":2447,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2449,"type":735}," over time with consistent workouts.",{"type":773,"attrs":2451,"content":2452},{"level":915},[2453],{"text":2454,"type":735},"Convenience",{"type":780,"attrs":2456},{"id":2325,"body":2457},[2458],{"url":2459,"_uid":2460,"image":2461,"component":790,"copyright_details":2464},{"id":7,"url":7,"linktype":1640,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2462,"alt":2332,"name":7,"focus":48,"title":2332,"filename":2463,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":729,"content":2466},[2467,2469,2475],{"text":2468,"type":735},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2470,"type":735,"marks":2471},"boxing training at home",[2472],{"type":746,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2476,"type":735},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":773,"attrs":2478,"content":2479},{"level":775},[2480],{"text":2481,"type":735},"30-Minute Throwdown",{"type":729,"content":2483},[2484,2486,2492,2494,2500,2502,2507],{"text":2485,"type":735},"You can start getting all the benefits of ",{"text":2487,"type":735,"marks":2488},"boxing at home",[2489],{"type":746,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2493,"type":735}," with no equipment at all. ",{"text":2495,"type":735,"marks":2496},"Shadowboxing",[2497],{"type":746,"attrs":2498},{"href":2499,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2501,"type":735}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1077,"type":735,"marks":2503},[2504],{"type":746,"attrs":2505},{"href":2506,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2508,"type":735}," to your home gym can be life-changing.",{"type":773,"attrs":2510,"content":2511},{"level":775},[2512],{"text":1327,"type":735},{"type":729,"content":2514},[2515,2516,2520],{"text":1331,"type":735},{"text":761,"type":735,"marks":2517},[2518],{"type":746,"attrs":2519},{"href":1336,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1519,"type":735},{"type":729,"content":2522},[2523],{"text":1344,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2525,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2530,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2531,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2526,"component":118,"meta_info":2527,"meta_title":7,"block_image":2528,"cover_image":2529,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2534,"title":2535,"plugin":43,"description":2536},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2538,"alt":2539,"name":7,"focus":48,"title":2539,"filename":2540,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1160],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1148,"created_at":2549,"published_at":2550,"updated_at":2551,"id":2552,"uuid":2553,"content":2554,"slug":1148,"full_slug":2575,"sort_by_date":48,"position":446,"tag_list":2576,"is_startpage":9,"parent_id":2577,"meta_data":48,"group_id":2578,"first_published_at":2579,"release_id":48,"lang":60,"path":7,"alternates":2580,"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":2555,"component":2556,"meta_info":2557,"custom_content_list":2559},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2558,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2560,2565,2570],{"_uid":2561,"label":2562,"value":2563,"dev_id":2564,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2566,"label":2567,"value":2568,"dev_id":2569,"component":735},"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":2571,"label":2572,"value":2573,"dev_id":2574,"component":735},"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",[],1785892848411]