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Keep that summer body you worked so hard on in top shape with this 20-minute, 3-round boxing workout that you can complete at home or at the gym. If you have a heavy bag and boxing gloves, get your hand wraps and jump rope ready for a bag workout. But don’t worry -- we also have a Zero-Equipment option that will work your muscles just as hard!","AT-HOME FALL BOXING WORKOUT","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2eba01a1-174a-41b6-a180-b76f9981e275","Hold your arms out at shoulder level and make small forward circles. Slowly increase the size of your circles until you are making full-shoulder circles. After 30 seconds, switch directions and repeat the small-to-large circle motion in the backward direction","Warm-Up: FORWARD/BACKWARD ARM CIRCLES (30 SECONDS EACH DIRECTION)",{"_uid":676,"answer":677,"question":678,"component":670},"e07a3f81-055d-41be-9a40-4151ebd710a5","Place your hands at shoulder height in front of you on a wall. Keep one foot on the ground and swing the opposite leg out at a 90-degree angle. Hold your leg out for a few seconds before swinging it back past your standing leg. Continue for 30 seconds. Repeat with the other leg. With each swing, use the momentum of your leg to gently open your hip a little bit more. Be sure not to twist your torso or bend your back","Warm-Up: LEG SWINGS (30 SECONDS EACH LEG)",{"_uid":680,"answer":681,"question":682,"component":670},"e913fa28-2477-4a6a-b532-a18b2ed86e19","Hold a jump rope in your hands at hip level. Begin to swing the jump rope, rotating your wrists at a consistent pace, and jumping as the rope hits the ground beneath your feet. Continue for one minute. Jump rope variations: You can jump with both feet at once, one foot at a time, or alternating feet. Zero-Equipment Option: Don’t have a jump rope handy? Swap jumping rope for one minute of jogging in place! Maximize the warm-up by trying to kick your heels up high with each step.","Warm-Up: JUMP ROPE (1 MINUTE)",{"_uid":684,"answer":685,"question":686,"component":670},"9e2f63e3-348c-4243-b4da-8e0e528b93b2","Keep your gloves and wraps on and freestyle shadowbox for two minutes\\nIncorporate your jab, cross, lead hook, rear hook, lead uppercut, rear uppercut, elbows, and knees into your movements -- practice your boxing punch combinations, keep your feet moving, and have fun!","Warm-Up: SHADOWBOX (2 MINUTES)",{"_uid":688,"answer":689,"question":690,"component":670},"d1967c7e-022f-426d-ab47-a17d8d26c3a2","Start in your boxing stance, kicking-distance from the heavy bag. Step your lead foot forward, bend your lead knee, and extend your jab. After your jab, pull your lead hand back to guard and extend your cross. Repeat this jab - cross (1-2) combination as fast as possible while maintaining good boxing technique for one minute. Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross (1-2) combination nonstop in the air for one minute.","Boxing Circuit: Round 1: JAB - CROSS (1-2) (1 MINUTE)",{"_uid":692,"answer":693,"question":694,"component":670},"17f9c439-6ca1-4e66-a32b-6c71a8d5fc69","Start in your boxing stance, kicking-distance from the heavy bag. Take an anchor-step forward, and throw your jab - cross (1-2) combo. As you retract your cross, throw your lead hand in a hook motion to hit the side of the bag at head-level. Repeat your jab - cross - lead hook (1-2-3) combo as fast as possible while maintaining good boxing technique. Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross - lead hook (1-2-3) nonstop in the air.","Boxing Circuit: Round 1: JAB - CROSS - LEAD HOOK (1-2-3) (1 MINUTE)",{"_uid":696,"answer":697,"question":698,"component":670},"bee58af5-e40c-4117-af9d-d6ddcdc6e5ba","Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders. Bend your elbows and slowly lower yourself until your chest nearly touches the floor. Keeping your back straight and your core tight, push yourself back up until your arms are fully extended. Continue for 30 seconds","Boxing Circuit: Round 1: PUSH-UPS (30 SECONDS)",{"_uid":700,"answer":701,"question":702,"component":670},"edacdeac-fca1-41b1-a6bd-7e8ed83adfbc","Speed round! Don’t forget to take an anchor step into your jab - cross (1-2) and repeat nonstop for 30 seconds! Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross (1-2) nonstop in the air. Remember: Technique first. Then speed. Then power.","Boxing Circuit: Round 1: JAB - CROSS (1-2) (30 SECONDS)",{"_uid":704,"answer":705,"question":706,"component":670},"09278be1-4fef-4a84-83b0-da6de990041e","Start in your boxing stance, kicking-distance from the heavy bag. Take an anchor step forward, and throw your cross. As you retract your cross, throw a lead hook. Retract your hook and end with a second cross. Continue throwing this punch combination for one minute. Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you, and throw your cross - lead hook - cross (2-3-2) in the air.","Boxing Circuit: Round 2: CROSS - LEAD HOOK - CROSS (2-3-2) (1 MINUTE)",{"_uid":708,"answer":709,"question":710,"component":670},"497de706-0b7d-4070-8e0c-1388e3059d40","Stand with your feet shoulder-width apart with your weight in your heels. Bend your knees and push your hips back into a squat. Drop your hands to the floor in front of your feet and jump your feet back into a high plank position. Lower down into a push-up. Jump your feet back up outside of your hands. Explode into a jump squat with your hands over your head. Land back down and bend immediately into your next squat. Repeat for one minute","Boxing Circuit: Round 2: BURPEES (1 MINUTE)",{"_uid":712,"answer":713,"question":714,"component":670},"d1bc28be-f67e-4167-bad2-d799b8e466c6","Start in your boxing stance, punching distance from the heavy bag. Plant your feet, bend your lead knee, and pivot your torso as you throw a strong lead hook to the middle (torso-level) of the bag. Retract your hook and bend your rear knee to pivot your torso in the other direction for your rear hook. Repeat alternating hooks for 30 seconds. Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent punching-distance away from you, and throw your power hooks in the air.","Boxing Circuit: Round 2: POWER HOOKS (30 SECONDS)",{"_uid":716,"answer":717,"question":718,"component":670},"e7c18d18-e26a-49df-bfba-cb649b99b016","Stand with your feet hip-width apart, Tighten your core and lower your hips down and back, as if sitting in an invisible chair, Straighten your legs and engage your glutes to lift back up to stand, Repeat for 30 seconds","Boxing Circuit: Round 2: SQUATS (30 SECONDS)",{"_uid":720,"answer":721,"question":722,"component":670},"b9c5c968-e498-42fe-8b14-99e967777bc1","Stand with your feet hip-width apart and squeeze the heavy bag between your forearms to hold it, like you’d hold an opponent in place. Bring one knee up in an arc to knee the bag at stomach level. Bring your foot down in a skipping motion to propel your opposite knee into the bag. Continue kneeing the bag, alternating sides in a steady skipping motion for 30 seconds. Zero-Equipment Option: High Knees - Stand with your feet hip-width apart. Bring your left knee up to your chest. Switch to bring your right knee to your chest. Repeat, alternating knees, at a sprinting pace for 30 seconds","Boxing Circuit: Round 3: SKIP KNEES (30 SECONDS)",{"_uid":724,"answer":725,"question":726,"component":670},"63878f93-fab3-4b9a-b77b-a51d21713fdc","Stand with your feet together and step forward with one foot until your front knee is bent at a 90-degree angle. Lower straight down until your back knee nearly touches the - ground. Push yourself back up and bring your front foot back to neutral. Step forward with the opposite foot and repeat the lunge. Continue, alternating legs for one minute","Boxing Circuit: Round 3: LUNGES (1 MINUTE)",{"_uid":728,"answer":729,"question":722,"component":670},"362b98ce-de34-44ac-833c-ea78a115d8ad","Hit those heavy bag skip knees again!",{"_uid":731,"answer":732,"question":733,"component":670},"4854854d-a9b6-4685-893a-54da94e36e4f","Start in a push-up position. Lower yourself to your forearms. Ground your toes, squeeze your glutes and core, and keep your neck and back straight. Hold this position for one minute without dropping your knees or torso","Boxing Circuit: Round 3: PLANK (1 MINUTE)",{"_uid":735,"answer":736,"question":737,"component":670},"958de417-7e13-4e4e-b8b3-d58a1ecd85d3","Lay flat on your back with your legs bent at the hip and knees to form 90-degree angles. Place your hands behind your head. Focus on engaging your core as you bring your right knee towards your chest and your left elbow towards your knee. Elongate your left leg as you hold the crunch for a count of 3. Release and repeat with the other side. Continue alternating for one minute","COOL DOWN: BICYCLE CRUNCHES (1 MINUTE)",{"_uid":739,"answer":740,"question":741,"component":670},"46183602-ebd1-4549-9a09-4847219a4ba1","Lay on your back with your hands under your glutes or lower back for support. Point your toes and extend your legs. Use your whole core to lift both legs up straight at a 45-degree angle. Lower your right leg back towards the floor without touching it. Raise your right leg as you lower your left leg in a ‘scissor’ motion and repeat. Keep your neck and shoulders relaxed and your core completely engaged. Continue for one minute","COOL DOWN: SCISSOR KICKS (1 MINUTE)",{"_uid":743,"answer":744,"question":745,"component":670},"6a79fc0e-ffc4-4f5f-9a6f-10bce2eb323b","Stand facing forward and clasp your hands behind your back with your palms facing out. Slowly push your chest forward until you feel a stretch in your shoulders and chest and hold for 15 seconds. Grasp your hands in front and retract your torso in the opposite direction for 15 seconds","COOL DOWN: CHEST STRETCH (30 SECONDS)",{"_uid":747,"answer":748,"question":749,"component":670},"874c768a-63ff-4d17-8597-5f9183e9300f","Hold your left arm out straight in front of you with your palm facing up. Use your right hand to gently pull your fingers down and back towards you, feeling the stretch in your left wrist. Hold for 15 seconds. Switch arms and repeat","COOL DOWN: BICEPS STRETCH (15 SECONDS EACH SIDE)",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":751,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":763,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":752,"component":39,"meta_info":760,"block_image":761,"cover_image":762,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":753,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":758,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":759,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":754,"component":118,"meta_info":755,"meta_title":7,"block_image":756,"cover_image":757,"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},[],[],{"name":766,"created_at":767,"published_at":768,"updated_at":769,"id":770,"uuid":771,"content":772,"slug":782,"full_slug":783,"sort_by_date":48,"position":392,"tag_list":784,"is_startpage":9,"parent_id":785,"meta_data":48,"group_id":786,"first_published_at":787,"release_id":48,"lang":60,"path":48,"alternates":788,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":773,"_uid":774,"name":766,"photo":775,"component":778,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":779,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":780,"social_link_instagram":781,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":776,"alt":766,"name":766,"focus":48,"title":766,"filename":777,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":790,"content":791},"doc",[792,862,869,874,878,886,898,920,926,935,979,985,994,1020,1029,1035,1044,1122,1127,1132,1136,1140,1145,1151,1160,1214,1221,1227,1236,1262,1269,1275,1284,1309,1314,1318,1325,1329,1333,1338,1344,1353,1384,1391,1397,1406,1456,1462,1471,1497,1504,1510,1519,1545,1549,1554,1560,1569,1595,1602,1627,1633,1642,1674,1678,1681,1687,1696,1722,1726,1730,1735,1739,1745,1754,1792,1798,1807,1850,1856,1865,1885,1891,1900,1926,1974,1979],{"type":793,"content":794},"paragraph",[795,798,804,812,817,819,823,829,831,835,841,845,846,850,856,860],{"text":796,"type":797},"With summer fading and fall coming our way, it might be time to move our workouts indoors. Keep that summer body you worked so hard on in top shape with this 20-minute, 3-round boxing workout that you can complete at home or at the gym. If you have a ","text",{"text":799,"type":797,"marks":800}," ",[801],{"type":802,"attrs":803},"styled",{"class":7},{"text":805,"type":797,"marks":806},"heavy bag",[807],{"type":808,"attrs":809},"link",{"href":810,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag","_blank",{"text":813,"type":797,"marks":814},"  ",[815],{"type":802,"attrs":816},{"class":7},{"text":818,"type":797},"and ",{"text":799,"type":797,"marks":820},[821],{"type":802,"attrs":822},{"class":7},{"text":824,"type":797,"marks":825},"boxing gloves",[826],{"type":808,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":830,"type":797},", get your ",{"text":799,"type":797,"marks":832},[833],{"type":802,"attrs":834},{"class":7},{"text":836,"type":797,"marks":837},"hand wraps",[838],{"type":808,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":813,"type":797,"marks":842},[843],{"type":802,"attrs":844},{"class":7},{"text":818,"type":797},{"text":799,"type":797,"marks":847},[848],{"type":802,"attrs":849},{"class":7},{"text":851,"type":797,"marks":852},"jump rope",[853],{"type":808,"attrs":854},{"href":855,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":813,"type":797,"marks":857},[858],{"type":802,"attrs":859},{"class":7},{"text":861,"type":797},"ready for a bag workout. But don’t worry -- we also have a Zero-Equipment option that will work your muscles just as hard!",{"type":863,"attrs":864,"content":866},"heading",{"level":865},2,[867],{"text":868,"type":797},"AT-HOME FALL WORKOUT",{"type":863,"attrs":870,"content":871},{"level":865},[872],{"text":873,"type":797},"WARM-UP (5 MIN)",{"type":793,"content":875},[876],{"text":877,"type":797},"Before we start our workout, we need to wake up and loosen our muscles. Do this 5-minute warm-up that requires just a jump rope:",{"type":863,"attrs":879,"content":881},{"level":880},3,[882,884],{"text":883,"type":797},"FORWARD/BACKWARD ARM CIRCLES (30 SECONDS EACH DIRECTION)",{"type":885},"hard_break",{"type":887,"attrs":888},"blok",{"id":889,"body":890},"585c66c0-c09e-4e33-a1d8-43c41d805b5d",[891],{"_uid":892,"image":893,"component":897},"i-4c830a8a-90ea-4edb-abde-b2c02f520bda",{"id":894,"alt":895,"name":7,"focus":48,"title":895,"filename":896,"copyright":7,"fieldtype":50},3414064,"Shanie Smash Doing Arm Circles","https://a.storyblok.com/f/115220/1380x700/e4ffd91604/arm_circles.jpg","content_image",{"type":899,"content":900},"bullet_list",[901,908,914],{"type":902,"content":903},"list_item",[904],{"type":793,"content":905},[906],{"text":907,"type":797},"Hold your arms out at shoulder level and make small forward circles",{"type":902,"content":909},[910],{"type":793,"content":911},[912],{"text":913,"type":797},"Slowly increase the size of your circles until you are making full-shoulder circles",{"type":902,"content":915},[916],{"type":793,"content":917},[918],{"text":919,"type":797},"After 30 seconds, switch directions and repeat the small-to-large circle motion in the backward direction",{"type":863,"attrs":921,"content":922},{"level":880},[923,925],{"text":924,"type":797},"LEG SWINGS (30 SECONDS EACH LEG)",{"type":885},{"type":887,"attrs":927},{"id":889,"body":928},[929],{"_uid":930,"image":931,"component":897},"i-5455f1a4-220f-49aa-9ae2-d08a04a5e2e9",{"id":932,"alt":933,"name":7,"focus":48,"title":933,"filename":934,"copyright":7,"fieldtype":50},3414066,"Shanie Smash Doing Leg Swings","https://a.storyblok.com/f/115220/1380x700/6a2e9e9011/leg_swings.jpg",{"type":899,"content":936},[937,943,949,955,961,967,973],{"type":902,"content":938},[939],{"type":793,"content":940},[941],{"text":942,"type":797},"Place your hands at shoulder height in front of you on a wall",{"type":902,"content":944},[945],{"type":793,"content":946},[947],{"text":948,"type":797},"Keep one foot on the ground and swing the opposite leg out at a 90-degree angle",{"type":902,"content":950},[951],{"type":793,"content":952},[953],{"text":954,"type":797},"Hold your leg out for a few seconds before swinging it back past your standing leg",{"type":902,"content":956},[957],{"type":793,"content":958},[959],{"text":960,"type":797},"Continue for 30 seconds",{"type":902,"content":962},[963],{"type":793,"content":964},[965],{"text":966,"type":797},"Repeat with the other leg",{"type":902,"content":968},[969],{"type":793,"content":970},[971],{"text":972,"type":797},"With each swing, use the momentum of your leg to gently open your hip a little bit more",{"type":902,"content":974},[975],{"type":793,"content":976},[977],{"text":978,"type":797},"Be sure not to twist your torso or bend your back",{"type":863,"attrs":980,"content":981},{"level":880},[982,984],{"text":983,"type":797},"JUMP ROPE (1 MINUTE)",{"type":885},{"type":887,"attrs":986},{"id":889,"body":987},[988],{"_uid":989,"image":990,"component":897},"i-20d01937-bf62-4091-8d59-853bcc7b3ad2",{"id":991,"alt":992,"name":7,"focus":48,"title":992,"filename":993,"copyright":7,"fieldtype":50},3414067,"Shanie Smash Doing Jump Roping","https://a.storyblok.com/f/115220/1380x700/7738b02fbb/jump_rope.jpg",{"type":899,"content":995},[996,1002,1008,1014],{"type":902,"content":997},[998],{"type":793,"content":999},[1000],{"text":1001,"type":797},"Hold a jump rope in your hands at hip level",{"type":902,"content":1003},[1004],{"type":793,"content":1005},[1006],{"text":1007,"type":797},"Begin to swing the jump rope, rotating your wrists at a consistent pace, and jumping as the rope hits the ground beneath your feet",{"type":902,"content":1009},[1010],{"type":793,"content":1011},[1012],{"text":1013,"type":797},"Continue for one minute",{"type":902,"content":1015},[1016],{"type":793,"content":1017},[1018],{"text":1019,"type":797},"Jump rope variations: You can jump with both feet at once, one foot at a time, or alternating feet",{"type":793,"content":1021},[1022,1027],{"text":1023,"type":797,"marks":1024},"Zero-Equipment Option",[1025],{"type":1026},"bold",{"text":1028,"type":797},": Don’t have a jump rope handy? Swap jumping rope for one minute of jogging in place! Maximize the warm-up by trying to kick your heels up high with each step.",{"type":863,"attrs":1030,"content":1031},{"level":880},[1032,1034],{"text":1033,"type":797},"SHADOWBOX (2 MINUTES)",{"type":885},{"type":887,"attrs":1036},{"id":889,"body":1037},[1038],{"_uid":1039,"image":1040,"component":897},"i-c17bc665-69e5-4e3e-b4be-37839f9d3076",{"id":1041,"alt":1042,"name":7,"focus":48,"title":1042,"filename":1043,"copyright":7,"fieldtype":50},3414068,"Shanie Smash Shadowboxing","https://a.storyblok.com/f/115220/1380x700/ab4c2605d9/shadowbox.jpg",{"type":899,"content":1045},[1046,1068],{"type":902,"content":1047},[1048],{"type":793,"content":1049},[1050,1052,1056,1062,1066],{"text":1051,"type":797},"Keep your gloves and wraps on and freestyle ",{"text":799,"type":797,"marks":1053},[1054],{"type":802,"attrs":1055},{"class":7},{"text":1057,"type":797,"marks":1058},"shadowbox",[1059],{"type":808,"attrs":1060},{"href":1061,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":813,"type":797,"marks":1063},[1064],{"type":802,"attrs":1065},{"class":7},{"text":1067,"type":797},"for two minutes",{"type":902,"content":1069},[1070],{"type":793,"content":1071},[1072,1074,1078,1084,1086,1090,1096,1098,1102,1108,1110,1114,1120],{"text":1073,"type":797},"Incorporate your ",{"text":799,"type":797,"marks":1075},[1076],{"type":802,"attrs":1077},{"class":7},{"text":1079,"type":797,"marks":1080},"jab",[1081],{"type":808,"attrs":1082},{"href":1083,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"text":1085,"type":797},", cross, ",{"text":799,"type":797,"marks":1087},[1088],{"type":802,"attrs":1089},{"class":7},{"text":1091,"type":797,"marks":1092},"lead hook",[1093],{"type":808,"attrs":1094},{"href":1095,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{"text":1097,"type":797},", rear hook, ",{"text":799,"type":797,"marks":1099},[1100],{"type":802,"attrs":1101},{"class":7},{"text":1103,"type":797,"marks":1104},"lead uppercut",[1105],{"type":808,"attrs":1106},{"href":1107,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"text":1109,"type":797},", rear uppercut, elbows, and knees into your movements -- practice your boxing ",{"text":799,"type":797,"marks":1111},[1112],{"type":802,"attrs":1113},{"class":7},{"text":1115,"type":797,"marks":1116},"punch combinations",[1117],{"type":808,"attrs":1118},{"href":1119,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{"text":1121,"type":797},", keep your feet moving, and have fun!",{"type":863,"attrs":1123,"content":1124},{"level":880},[1125],{"text":1126,"type":797},"REST (1 MINUTE)",{"type":863,"attrs":1128,"content":1129},{"level":865},[1130],{"text":1131,"type":797},"BOXING CIRCUIT (12 MINUTES)",{"type":793,"content":1133},[1134],{"text":1135,"type":797},"With our blood pumping and our arm and leg joints opened up from our warm-up, let’s get to the main event! This 3-round boxing circuit will incorporate heavy bag punch combinations and bodyweight exercises with a one minute rest between each round. Grab your wraps and your gloves, and get ready to sweat!",{"type":793,"content":1137},[1138],{"text":1139,"type":797},"For boxers without a heavy bag at home, look for the Zero-Equipment Options included in each round. Hand wraps and boxing gloves optional.",{"type":863,"attrs":1141,"content":1142},{"level":865},[1143],{"text":1144,"type":797},"ROUND 1 (3 MINUTES)",{"type":863,"attrs":1146,"content":1147},{"level":880},[1148,1150],{"text":1149,"type":797},"JAB - CROSS (1-2) (1 MINUTE)",{"type":885},{"type":887,"attrs":1152},{"id":889,"body":1153},[1154],{"_uid":1155,"image":1156,"component":897},"i-37ab9fdd-8996-45a8-87b9-5a6a830c39a4",{"id":1157,"alt":1158,"name":7,"focus":48,"title":1158,"filename":1159,"copyright":7,"fieldtype":50},3414070,"Shanie Smash Throwing a Jab Punch","https://a.storyblok.com/f/115220/1380x700/c71f1a1e17/jab_punch.jpg",{"type":899,"content":1161},[1162,1180,1186,1192],{"type":902,"content":1163},[1164],{"type":793,"content":1165},[1166,1168,1172,1178],{"text":1167,"type":797},"Start in your ",{"text":799,"type":797,"marks":1169},[1170],{"type":802,"attrs":1171},{"class":7},{"text":1173,"type":797,"marks":1174},"boxing stance",[1175],{"type":808,"attrs":1176},{"href":1177,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":1179,"type":797},", kicking-distance from the heavy bag",{"type":902,"content":1181},[1182],{"type":793,"content":1183},[1184],{"text":1185,"type":797},"Step your lead foot forward, bend your lead knee, and extend your jab",{"type":902,"content":1187},[1188],{"type":793,"content":1189},[1190],{"text":1191,"type":797},"After your jab, pull your lead hand back to guard and extend your cross",{"type":902,"content":1193},[1194],{"type":793,"content":1195},[1196,1198,1202,1208,1212],{"text":1197,"type":797},"Repeat this jab - cross (1-2) combination as fast as possible while maintaining good ",{"text":799,"type":797,"marks":1199},[1200],{"type":802,"attrs":1201},{"class":7},{"text":1203,"type":797,"marks":1204},"boxing technique",[1205],{"type":808,"attrs":1206},{"href":1207,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"text":813,"type":797,"marks":1209},[1210],{"type":802,"attrs":1211},{"class":7},{"text":1213,"type":797},"for one minute",{"type":793,"content":1215},[1216,1219],{"text":1023,"type":797,"marks":1217},[1218],{"type":1026},{"text":1220,"type":797},": Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross (1-2) combination nonstop in the air for one minute.",{"type":863,"attrs":1222,"content":1223},{"level":880},[1224,1226],{"text":1225,"type":797},"JAB - CROSS - LEAD HOOK (1-2-3) (1 MINUTE)",{"type":885},{"type":887,"attrs":1228},{"id":889,"body":1229},[1230],{"_uid":1231,"image":1232,"component":897},"i-5a634204-283e-4630-8265-3dfa27fc9b2e",{"id":1233,"alt":1234,"name":7,"focus":48,"title":1234,"filename":1235,"copyright":7,"fieldtype":50},3414071,"Shanie Smash Throwing a Cross Punch","https://a.storyblok.com/f/115220/1380x700/7f401cbfa6/cross_punch.jpg",{"type":899,"content":1237},[1238,1244,1250,1256],{"type":902,"content":1239},[1240],{"type":793,"content":1241},[1242],{"text":1243,"type":797},"Start in your boxing stance, kicking-distance from the heavy bag",{"type":902,"content":1245},[1246],{"type":793,"content":1247},[1248],{"text":1249,"type":797},"Take an anchor-step forward, and throw your jab - cross (1-2) combo",{"type":902,"content":1251},[1252],{"type":793,"content":1253},[1254],{"text":1255,"type":797},"As you retract your cross, throw your lead hand in a hook motion to hit the side of the bag at head-level",{"type":902,"content":1257},[1258],{"type":793,"content":1259},[1260],{"text":1261,"type":797},"Repeat your jab - cross - lead hook (1-2-3) combo as fast as possible while maintaining good boxing technique",{"type":793,"content":1263},[1264,1267],{"text":1023,"type":797,"marks":1265},[1266],{"type":1026},{"text":1268,"type":797},": Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross - lead hook (1-2-3) nonstop in the air.",{"type":863,"attrs":1270,"content":1271},{"level":880},[1272,1274],{"text":1273,"type":797},"PUSH-UPS (30 SECONDS)",{"type":885},{"type":887,"attrs":1276},{"id":889,"body":1277},[1278],{"_uid":1279,"image":1280,"component":897},"i-df402fde-c69b-4a8b-b390-2e1c558d69b6",{"id":1281,"alt":1282,"name":7,"focus":48,"title":1282,"filename":1283,"copyright":7,"fieldtype":50},3414074,"Shanie Smash Doing Push-Ups","https://a.storyblok.com/f/115220/1380x700/ca696d5fd9/push-ups.jpg",{"type":899,"content":1285},[1286,1292,1298,1304],{"type":902,"content":1287},[1288],{"type":793,"content":1289},[1290],{"text":1291,"type":797},"Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders",{"type":902,"content":1293},[1294],{"type":793,"content":1295},[1296],{"text":1297,"type":797},"Bend your elbows and slowly lower yourself until your chest nearly touches the floor",{"type":902,"content":1299},[1300],{"type":793,"content":1301},[1302],{"text":1303,"type":797},"Keeping your back straight and your core tight, push yourself back up until your arms are fully extended",{"type":902,"content":1305},[1306],{"type":793,"content":1307},[1308],{"text":960,"type":797},{"type":863,"attrs":1310,"content":1311},{"level":880},[1312],{"text":1313,"type":797},"JAB - CROSS (1-2) (30 SECONDS)",{"type":793,"content":1315},[1316],{"text":1317,"type":797},"Speed round! Don’t forget to take an anchor step into your jab - cross (1-2) and repeat nonstop for 30 seconds!",{"type":793,"content":1319},[1320,1323],{"text":1023,"type":797,"marks":1321},[1322],{"type":1026},{"text":1324,"type":797},": Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross (1-2) nonstop in the air.",{"type":793,"content":1326},[1327],{"text":1328,"type":797},"Remember: Technique first. Then speed. Then power.",{"type":863,"attrs":1330,"content":1331},{"level":880},[1332],{"text":1126,"type":797},{"type":863,"attrs":1334,"content":1335},{"level":865},[1336],{"text":1337,"type":797},"ROUND 2 (3 MINUTES)",{"type":863,"attrs":1339,"content":1340},{"level":880},[1341,1343],{"text":1342,"type":797},"CROSS - LEAD HOOK - CROSS (2-3-2) (1 MINUTE)",{"type":885},{"type":887,"attrs":1345},{"id":889,"body":1346},[1347],{"_uid":1348,"image":1349,"component":897},"i-542a98dd-91d2-4553-85ac-a0cc92031101",{"id":1350,"alt":1351,"name":7,"focus":48,"title":1351,"filename":1352,"copyright":7,"fieldtype":50},3414075,"Shanie Smash Throwing a Lead Hook Punch","https://a.storyblok.com/f/115220/1380x700/613d49ef02/lead_hook.jpg",{"type":899,"content":1354},[1355,1360,1366,1372,1378],{"type":902,"content":1356},[1357],{"type":793,"content":1358},[1359],{"text":1243,"type":797},{"type":902,"content":1361},[1362],{"type":793,"content":1363},[1364],{"text":1365,"type":797},"Take an anchor step forward, and throw your cross",{"type":902,"content":1367},[1368],{"type":793,"content":1369},[1370],{"text":1371,"type":797},"As you retract your cross, throw a lead hook",{"type":902,"content":1373},[1374],{"type":793,"content":1375},[1376],{"text":1377,"type":797},"Retract your hook and end with a second cross",{"type":902,"content":1379},[1380],{"type":793,"content":1381},[1382],{"text":1383,"type":797},"Continue throwing this punch combination for one minute",{"type":793,"content":1385},[1386,1389],{"text":1023,"type":797,"marks":1387},[1388],{"type":1026},{"text":1390,"type":797},": Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you, and throw your cross - lead hook - cross (2-3-2) in the air.",{"type":863,"attrs":1392,"content":1393},{"level":880},[1394,1396],{"text":1395,"type":797},"BURPEES (1 MINUTE)",{"type":885},{"type":887,"attrs":1398},{"id":889,"body":1399},[1400],{"_uid":1401,"image":1402,"component":897},"i-eaa74178-b2f7-4fa8-8114-d3407c88957c",{"id":1403,"alt":1404,"name":7,"focus":48,"title":1404,"filename":1405,"copyright":7,"fieldtype":50},3414076,"Shanie Smash Doing Burpees","https://a.storyblok.com/f/115220/1380x700/3f2f1a6323/burpees.jpg",{"type":899,"content":1407},[1408,1414,1420,1426,1432,1438,1444,1450],{"type":902,"content":1409},[1410],{"type":793,"content":1411},[1412],{"text":1413,"type":797},"Stand with your feet shoulder-width apart with your weight in your heels",{"type":902,"content":1415},[1416],{"type":793,"content":1417},[1418],{"text":1419,"type":797},"Bend your knees and push your hips back into a squat",{"type":902,"content":1421},[1422],{"type":793,"content":1423},[1424],{"text":1425,"type":797},"Drop your hands to the floor in front of your feet and jump your feet back into a high plank position",{"type":902,"content":1427},[1428],{"type":793,"content":1429},[1430],{"text":1431,"type":797},"Lower down into a push-up",{"type":902,"content":1433},[1434],{"type":793,"content":1435},[1436],{"text":1437,"type":797},"Jump your feet back up outside of your hands",{"type":902,"content":1439},[1440],{"type":793,"content":1441},[1442],{"text":1443,"type":797},"Explode into a jump squat with your hands over your head",{"type":902,"content":1445},[1446],{"type":793,"content":1447},[1448],{"text":1449,"type":797},"Land back down and bend immediately into your next squat",{"type":902,"content":1451},[1452],{"type":793,"content":1453},[1454],{"text":1455,"type":797},"Repeat for one minute",{"type":863,"attrs":1457,"content":1458},{"level":880},[1459,1461],{"text":1460,"type":797},"POWER HOOKS (30 SECONDS)",{"type":885},{"type":887,"attrs":1463},{"id":889,"body":1464},[1465],{"_uid":1466,"image":1467,"component":897},"i-3c5c5fca-3cf2-45d4-87f6-c56739913b58",{"id":1468,"alt":1469,"name":7,"focus":48,"title":1469,"filename":1470,"copyright":7,"fieldtype":50},3414077,"Shanie Smash Throwing Power Hook Punches","https://a.storyblok.com/f/115220/1380x700/80fa790031/power_hook_punch.jpg",{"type":899,"content":1472},[1473,1479,1485,1491],{"type":902,"content":1474},[1475],{"type":793,"content":1476},[1477],{"text":1478,"type":797},"Start in your boxing stance, punching distance from the heavy bag",{"type":902,"content":1480},[1481],{"type":793,"content":1482},[1483],{"text":1484,"type":797},"Plant your feet, bend your lead knee, and pivot your torso as you throw a strong lead hook to the middle (torso-level) of the bag",{"type":902,"content":1486},[1487],{"type":793,"content":1488},[1489],{"text":1490,"type":797},"Retract your hook and bend your rear knee to pivot your torso in the other direction for your rear hook",{"type":902,"content":1492},[1493],{"type":793,"content":1494},[1495],{"text":1496,"type":797},"Repeat alternating hooks for 30 seconds",{"type":793,"content":1498},[1499,1502],{"text":1023,"type":797,"marks":1500},[1501],{"type":1026},{"text":1503,"type":797},": Shadowboxing! Envision a heavy bag or opponent punching-distance away from you, and throw your power hooks in the air.",{"type":863,"attrs":1505,"content":1506},{"level":880},[1507,1509],{"text":1508,"type":797},"SQUATS (30 SECONDS)",{"type":885},{"type":887,"attrs":1511},{"id":889,"body":1512},[1513],{"_uid":1514,"image":1515,"component":897},"i-05576013-294c-4930-8792-d55b3979d6d3",{"id":1516,"alt":1517,"name":7,"focus":48,"title":1517,"filename":1518,"copyright":7,"fieldtype":50},3414078,"Shanie Smash Doing Squats","https://a.storyblok.com/f/115220/1380x700/484f0540ea/squats.jpg",{"type":899,"content":1520},[1521,1527,1533,1539],{"type":902,"content":1522},[1523],{"type":793,"content":1524},[1525],{"text":1526,"type":797},"Stand with your feet hip-width apart",{"type":902,"content":1528},[1529],{"type":793,"content":1530},[1531],{"text":1532,"type":797},"Tighten your core and lower your hips down and back, as if sitting in an invisible chair",{"type":902,"content":1534},[1535],{"type":793,"content":1536},[1537],{"text":1538,"type":797},"Straighten your legs and engage your glutes to lift back up to stand",{"type":902,"content":1540},[1541],{"type":793,"content":1542},[1543],{"text":1544,"type":797},"Repeat for 30 seconds",{"type":863,"attrs":1546,"content":1547},{"level":880},[1548],{"text":1126,"type":797},{"type":863,"attrs":1550,"content":1551},{"level":865},[1552],{"text":1553,"type":797},"ROUND 3 (3 MINUTES)",{"type":863,"attrs":1555,"content":1556},{"level":880},[1557,1559],{"text":1558,"type":797},"SKIP KNEES (30 SECONDS)",{"type":885},{"type":887,"attrs":1561},{"id":889,"body":1562},[1563],{"_uid":1564,"image":1565,"component":897},"i-80c98650-a81b-42b3-bbbb-cc9e88bf816c",{"id":1566,"alt":1567,"name":7,"focus":48,"title":1567,"filename":1568,"copyright":7,"fieldtype":50},3414079,"Shanie Smash Doing Skip Knees","https://a.storyblok.com/f/115220/1380x700/a83081aed4/skip_knees.jpg",{"type":899,"content":1570},[1571,1577,1583,1589],{"type":902,"content":1572},[1573],{"type":793,"content":1574},[1575],{"text":1576,"type":797},"Stand with your feet hip-width apart and squeeze the heavy bag between your forearms to hold it, like you’d hold an opponent in place",{"type":902,"content":1578},[1579],{"type":793,"content":1580},[1581],{"text":1582,"type":797},"Bring one knee up in an arc to knee the bag at stomach level",{"type":902,"content":1584},[1585],{"type":793,"content":1586},[1587],{"text":1588,"type":797},"Bring your foot down in a skipping motion to propel your opposite knee into the bag",{"type":902,"content":1590},[1591],{"type":793,"content":1592},[1593],{"text":1594,"type":797},"Continue kneeing the bag, alternating sides in a steady skipping motion for 30 seconds",{"type":793,"content":1596},[1597,1600],{"text":1023,"type":797,"marks":1598},[1599],{"type":1026},{"text":1601,"type":797},": High Knees",{"type":899,"content":1603},[1604,1609,1615,1621],{"type":902,"content":1605},[1606],{"type":793,"content":1607},[1608],{"text":1526,"type":797},{"type":902,"content":1610},[1611],{"type":793,"content":1612},[1613],{"text":1614,"type":797},"Bring your left knee up to your chest",{"type":902,"content":1616},[1617],{"type":793,"content":1618},[1619],{"text":1620,"type":797},"Switch to bring your right knee to your chest",{"type":902,"content":1622},[1623],{"type":793,"content":1624},[1625],{"text":1626,"type":797},"Repeat, alternating knees, at a sprinting pace for 30 seconds",{"type":863,"attrs":1628,"content":1629},{"level":880},[1630,1632],{"text":1631,"type":797},"LUNGES (1 MINUTE)",{"type":885},{"type":887,"attrs":1634},{"id":889,"body":1635},[1636],{"_uid":1637,"image":1638,"component":897},"i-7a18d0cb-77eb-45c5-9ce5-c379e2ec2855",{"id":1639,"alt":1640,"name":7,"focus":48,"title":1640,"filename":1641,"copyright":7,"fieldtype":50},3414080,"Shanie Smash Doing Lunges","https://a.storyblok.com/f/115220/1380x700/234551dba5/lunges.jpg",{"type":899,"content":1643},[1644,1650,1656,1662,1668],{"type":902,"content":1645},[1646],{"type":793,"content":1647},[1648],{"text":1649,"type":797},"Stand with your feet together and step forward with one foot until your front knee is bent at a 90-degree angle",{"type":902,"content":1651},[1652],{"type":793,"content":1653},[1654],{"text":1655,"type":797},"Lower straight down until your back knee nearly touches the ground",{"type":902,"content":1657},[1658],{"type":793,"content":1659},[1660],{"text":1661,"type":797},"Push yourself back up and bring your front foot back to neutral",{"type":902,"content":1663},[1664],{"type":793,"content":1665},[1666],{"text":1667,"type":797},"Step forward with the opposite foot and repeat the lunge",{"type":902,"content":1669},[1670],{"type":793,"content":1671},[1672],{"text":1673,"type":797},"Continue, alternating legs for one minute",{"type":863,"attrs":1675,"content":1676},{"level":880},[1677],{"text":1558,"type":797},{"type":793,"content":1679},[1680],{"text":729,"type":797},{"type":863,"attrs":1682,"content":1683},{"level":880},[1684,1686],{"text":1685,"type":797},"PLANK (1 MINUTE)",{"type":885},{"type":887,"attrs":1688},{"id":889,"body":1689},[1690],{"_uid":1691,"image":1692,"component":897},"i-3b07277e-2028-4528-aeb0-8f26705ace3e",{"id":1693,"alt":1694,"name":7,"focus":48,"title":1694,"filename":1695,"copyright":7,"fieldtype":50},3414081,"Shanie Smash Doing a Plank","https://a.storyblok.com/f/115220/1380x700/c22c3255b9/plank.jpg",{"type":899,"content":1697},[1698,1704,1710,1716],{"type":902,"content":1699},[1700],{"type":793,"content":1701},[1702],{"text":1703,"type":797},"Start in a push-up position",{"type":902,"content":1705},[1706],{"type":793,"content":1707},[1708],{"text":1709,"type":797},"Lower yourself to your forearms",{"type":902,"content":1711},[1712],{"type":793,"content":1713},[1714],{"text":1715,"type":797},"Ground your toes, squeeze your glutes and core, and keep your neck and back straight",{"type":902,"content":1717},[1718],{"type":793,"content":1719},[1720],{"text":1721,"type":797},"Hold this position for one minute without dropping your knees or torso",{"type":863,"attrs":1723,"content":1724},{"level":880},[1725],{"text":1126,"type":797},{"type":793,"content":1727},[1728],{"text":1729,"type":797},"Still have gas in the tank? Repeat rounds 1-3 as many times as you can to make it an AMRAP boxing workout!",{"type":863,"attrs":1731,"content":1732},{"level":865},[1733],{"text":1734,"type":797},"COOL DOWN (3 MINUTES)",{"type":793,"content":1736},[1737],{"text":1738,"type":797},"After pushing your body with a boxing circuit workout, make sure to stretch the muscles you worked. This 3-minute cool down will aid in your muscle recovery, and improve your future performance on the heavy bag!",{"type":863,"attrs":1740,"content":1741},{"level":880},[1742,1744],{"text":1743,"type":797},"BICYCLE CRUNCHES (1 MINUTE)",{"type":885},{"type":887,"attrs":1746},{"id":889,"body":1747},[1748],{"_uid":1749,"image":1750,"component":897},"i-162b8af9-d74f-4948-8fc4-b118f0a5ec4e",{"id":1751,"alt":1752,"name":7,"focus":48,"title":1752,"filename":1753,"copyright":7,"fieldtype":50},3414082,"Shanie Smash Doing Bicycle Crunches","https://a.storyblok.com/f/115220/1380x700/9aa1a999a8/bicycle_crunches.jpg",{"type":899,"content":1755},[1756,1762,1768,1774,1780,1786],{"type":902,"content":1757},[1758],{"type":793,"content":1759},[1760],{"text":1761,"type":797},"Lay flat on your back with your legs bent at the hip and knees to form 90-degree angles",{"type":902,"content":1763},[1764],{"type":793,"content":1765},[1766],{"text":1767,"type":797},"Place your hands behind your head",{"type":902,"content":1769},[1770],{"type":793,"content":1771},[1772],{"text":1773,"type":797},"Focus on engaging your core as you bring your right knee towards your chest and your left elbow towards your knee",{"type":902,"content":1775},[1776],{"type":793,"content":1777},[1778],{"text":1779,"type":797},"Elongate your left leg as you hold the crunch for a count of 3",{"type":902,"content":1781},[1782],{"type":793,"content":1783},[1784],{"text":1785,"type":797},"Release and repeat with the other side",{"type":902,"content":1787},[1788],{"type":793,"content":1789},[1790],{"text":1791,"type":797},"Continue alternating for one minute",{"type":863,"attrs":1793,"content":1794},{"level":880},[1795,1797],{"text":1796,"type":797},"SCISSOR KICKS (1 MINUTE)",{"type":885},{"type":887,"attrs":1799},{"id":889,"body":1800},[1801],{"_uid":1802,"image":1803,"component":897},"i-d3b04a33-6700-42d8-b14a-6c9bc47fafe7",{"id":1804,"alt":1805,"name":7,"focus":48,"title":1805,"filename":1806,"copyright":7,"fieldtype":50},3414083,"Shanie Smash Doing Scissor Kicks","https://a.storyblok.com/f/115220/1380x700/765159c12d/scissor_kicks.jpg",{"type":899,"content":1808},[1809,1815,1821,1827,1833,1839,1845],{"type":902,"content":1810},[1811],{"type":793,"content":1812},[1813],{"text":1814,"type":797},"Lay on your back with your hands under your glutes or lower back for support",{"type":902,"content":1816},[1817],{"type":793,"content":1818},[1819],{"text":1820,"type":797},"Point your toes and extend your legs",{"type":902,"content":1822},[1823],{"type":793,"content":1824},[1825],{"text":1826,"type":797},"Use your whole core to lift both legs up straight at a 45-degree angle",{"type":902,"content":1828},[1829],{"type":793,"content":1830},[1831],{"text":1832,"type":797},"Lower your right leg back towards the floor without touching it",{"type":902,"content":1834},[1835],{"type":793,"content":1836},[1837],{"text":1838,"type":797},"Raise your right leg as you lower your left leg in a ‘scissor’ motion and repeat",{"type":902,"content":1840},[1841],{"type":793,"content":1842},[1843],{"text":1844,"type":797},"Keep your neck and shoulders relaxed and your core completely engaged",{"type":902,"content":1846},[1847],{"type":793,"content":1848},[1849],{"text":1013,"type":797},{"type":863,"attrs":1851,"content":1852},{"level":880},[1853,1855],{"text":1854,"type":797},"CHEST STRETCH (30 SECONDS)",{"type":885},{"type":887,"attrs":1857},{"id":889,"body":1858},[1859],{"_uid":1860,"image":1861,"component":897},"i-74b4689e-4120-4c08-beaa-f077cccdb457",{"id":1862,"alt":1863,"name":7,"focus":48,"title":1863,"filename":1864,"copyright":7,"fieldtype":50},3414084,"Shanie Smash Doing a Chest Stretch","https://a.storyblok.com/f/115220/1380x700/d1a243b2ed/chest_stretch.jpg",{"type":899,"content":1866},[1867,1873,1879],{"type":902,"content":1868},[1869],{"type":793,"content":1870},[1871],{"text":1872,"type":797},"Stand facing forward and clasp your hands behind your back with your palms facing out",{"type":902,"content":1874},[1875],{"type":793,"content":1876},[1877],{"text":1878,"type":797},"Slowly push your chest forward until you feel a stretch in your shoulders and chest and hold for 15 seconds",{"type":902,"content":1880},[1881],{"type":793,"content":1882},[1883],{"text":1884,"type":797},"Grasp your hands in front and retract your torso in the opposite direction for 15 seconds",{"type":863,"attrs":1886,"content":1887},{"level":880},[1888,1890],{"text":1889,"type":797},"BICEPS STRETCH (15 SECONDS EACH SIDE)",{"type":885},{"type":887,"attrs":1892},{"id":889,"body":1893},[1894],{"_uid":1895,"image":1896,"component":897},"i-0375cb1a-0ecd-4001-b2e1-d3af3e0de934",{"id":1897,"alt":1898,"name":7,"focus":48,"title":1898,"filename":1899,"copyright":7,"fieldtype":50},3414085,"Shanie Smash Doing a Bicep Stretch","https://a.storyblok.com/f/115220/1380x700/75ad6301a4/biceps_stretch.jpg",{"type":899,"content":1901},[1902,1908,1914,1920],{"type":902,"content":1903},[1904],{"type":793,"content":1905},[1906],{"text":1907,"type":797},"Hold your left arm out straight in front of you with your palm facing up",{"type":902,"content":1909},[1910],{"type":793,"content":1911},[1912],{"text":1913,"type":797},"Use your right hand to gently pull your fingers down and back towards you, feeling the stretch in your left wrist",{"type":902,"content":1915},[1916],{"type":793,"content":1917},[1918],{"text":1919,"type":797},"Hold for 15 seconds",{"type":902,"content":1921},[1922],{"type":793,"content":1923},[1924],{"text":1925,"type":797},"Switch arms and repeat",{"type":793,"content":1927},[1928,1930,1934,1940,1944,1946,1950,1956,1960,1962,1966,1972],{"text":1929,"type":797},"And that’s it! You crushed this at-home fall boxing workout, powering through HIIT exercises and boxing punch combinations! Incorporating this workout into your weekly exercise routine will help you keep that summer boxing body in fighting shape all fall long. For more ",{"text":799,"type":797,"marks":1931},[1932],{"type":802,"attrs":1933},{"class":7},{"text":1935,"type":797,"marks":1936},"FightCamp",[1937],{"type":808,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":813,"type":797,"marks":1941},[1942],{"type":802,"attrs":1943},{"class":7},{"text":1945,"type":797},"boxing workouts, follow our ",{"text":799,"type":797,"marks":1947},[1948],{"type":802,"attrs":1949},{"class":7},{"text":1951,"type":797,"marks":1952},"YouTube Channel",[1953],{"type":808,"attrs":1954},{"href":1955,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://bit.ly/3oYefXf",{"text":813,"type":797,"marks":1957},[1958],{"type":802,"attrs":1959},{"class":7},{"text":1961,"type":797},"or visit our ",{"text":799,"type":797,"marks":1963},[1964],{"type":802,"attrs":1965},{"class":7},{"text":1967,"type":797,"marks":1968},"Blog",[1969],{"type":808,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"target":811,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1973,"type":797},".",{"type":863,"attrs":1975,"content":1976},{"level":880},[1977],{"text":1978,"type":797},"Related Articles",{"type":793,"content":1980},[1981,1987,1988,1994,1995,2000,2001,2007,2008],{"text":1982,"type":797,"marks":1983},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1984],{"type":808,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":885},{"text":1989,"type":797,"marks":1990},"Why Training Like a Boxer Gets You in Amazing Shape",[1991],{"type":808,"attrs":1992},{"href":1993,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"type":885},{"text":1996,"type":797,"marks":1997},"How To Jump Rope Like a Boxer",[1998],{"type":808,"attrs":1999},{"href":855,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":885},{"text":2002,"type":797,"marks":2003},"How to Use HIIT, Tabata, AMRAP, & EMOM For Boxing Training",[2004],{"type":808,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"type":885},{"text":2009,"type":797,"marks":2010},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[2011],{"type":808,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-nutrition-101-a-dietitian-s-guide-to-a-boxer-s-diet",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2015,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2020,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2021,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2016,"component":118,"meta_info":2017,"meta_title":7,"block_image":2018,"cover_image":2019,"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},[],[],"2021-09-29 00:00","article",{"_uid":2025,"title":657,"plugin":43,"description":2026},"e31d4aa6-08d1-443f-9d6c-2b6058c50773","Temps may be dropping, but your fitness standards don’t have to! Keep your summer body strong this fall with this at-home boxing workout for all levels.",{"id":2028,"alt":657,"name":7,"focus":48,"title":657,"filename":2029,"copyright":7,"fieldtype":50},3414060,"https://a.storyblok.com/f/115220/2400x990/5784501ee1/keep-your-summer-body-this-fall.jpg",[],"keep-your-summer-body-this-fall-at-home-boxing-workout","blogs/keep-your-summer-body-this-fall-at-home-boxing-workout",-1460,[],60887917,"ee7105cc-8b94-46df-a664-08411ce5574a","2021-09-29T08:32:00.000Z",[],["Reactive",2040],[2041,2237,2435,2654,3077,3344],{"name":2042,"created_at":2043,"published_at":2044,"updated_at":2045,"id":2046,"uuid":2047,"content":2048,"slug":2228,"full_slug":2229,"sort_by_date":48,"position":2230,"tag_list":2231,"is_startpage":9,"parent_id":2035,"meta_data":48,"group_id":2233,"first_published_at":2234,"release_id":48,"lang":60,"path":2235,"alternates":2236,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2049,"faqs":2050,"title":2067,"topic":2068,"author":2083,"content":2084,"category":2209,"schedule":2217,"component":2023,"meta_info":2218,"cover_image":2222,"description":2226,"contributors":2227},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2051,2055,2059,2063],{"_uid":2052,"answer":2053,"question":2054,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2056,"answer":2057,"question":2058,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2060,"answer":2061,"question":2062,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2064,"answer":2065,"question":2066,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2069,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2081,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2082,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2070,"component":39,"meta_info":2078,"block_image":2079,"cover_image":2080,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2071,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2076,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2077,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2072,"component":118,"meta_info":2073,"meta_title":7,"block_image":2074,"cover_image":2075,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":790,"content":2085},[2086,2099,2103,2114,2127,2131,2140,2144,2148,2157,2170,2175,2188,2193,2205],{"type":793,"content":2087},[2088,2090,2097],{"text":2089,"type":797},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2091,"type":797,"marks":2092},"Muhammad Ali",[2093],{"type":808,"attrs":2094},{"href":2095,"uuid":48,"anchor":48,"custom":2096,"target":811,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2098,"type":797}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":863,"attrs":2100,"content":2101},{"level":865},[2102],{"text":2058,"type":797},{"type":887,"attrs":2104},{"id":2105,"body":2106},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2107],{"url":7,"_uid":2108,"image":2109,"component":897,"copyright_details":2113},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2110,"alt":2111,"name":7,"focus":7,"title":2111,"filename":2112,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":793,"content":2115},[2116,2118,2125],{"text":2117,"type":797},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2119,"type":797,"marks":2120},"Manny Pacquiao",[2121],{"type":808,"attrs":2122},{"href":2123,"uuid":48,"anchor":48,"custom":2124,"target":811,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2126,"type":797},". His punches have great technique and flow well, naturally building momentum.",{"type":863,"attrs":2128,"content":2129},{"level":865},[2130],{"text":2062,"type":797},{"type":887,"attrs":2132},{"id":2105,"body":2133},[2134],{"url":7,"_uid":2135,"image":2136,"component":897,"copyright_details":2139},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2137,"alt":2111,"name":7,"focus":7,"title":2111,"filename":2138,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":793,"content":2141},[2142],{"text":2143,"type":797},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":863,"attrs":2145,"content":2146},{"level":865},[2147],{"text":2066,"type":797},{"type":887,"attrs":2149},{"id":2105,"body":2150},[2151],{"url":7,"_uid":2152,"image":2153,"component":897,"copyright_details":2156},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2154,"alt":2111,"name":7,"focus":7,"title":2111,"filename":2155,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":793,"content":2158},[2159,2161,2168],{"text":2160,"type":797},"In boxing movies, you will often hear boxers ‘",{"text":2162,"type":797,"marks":2163},"hiss",[2164],{"type":808,"attrs":2165},{"href":2166,"uuid":48,"anchor":48,"custom":2167,"target":811,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2169,"type":797},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":863,"attrs":2171,"content":2172},{"level":865},[2173],{"text":2174,"type":797},"The Takeaway",{"type":793,"content":2176},[2177,2179,2186],{"text":2178,"type":797},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2180,"type":797,"marks":2181},"breathing",[2182],{"type":808,"attrs":2183},{"href":2184,"uuid":48,"anchor":48,"custom":2185,"target":811,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2187,"type":797}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":863,"attrs":2189,"content":2190},{"level":865},[2191],{"text":2192,"type":797},"Train Like a Fighter",{"type":793,"content":2194},[2195,2197,2203],{"text":2196,"type":797},"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":1935,"type":797,"marks":2198},[2199],{"type":808,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"custom":2202,"target":811,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2204,"type":797}," 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":793,"content":2206},[2207],{"text":2208,"type":797},"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":2210,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2215,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2216,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2211,"component":118,"meta_info":2212,"meta_title":7,"block_image":2213,"cover_image":2214,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2219,"title":2220,"plugin":43,"description":2221},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2223,"alt":2224,"name":7,"focus":7,"title":2224,"filename":2225,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[2232],"featured","091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z","training/{{story.slug}}",[],{"name":2238,"created_at":2239,"published_at":2240,"updated_at":2241,"id":2242,"uuid":2243,"content":2244,"slug":2429,"full_slug":2430,"sort_by_date":48,"position":2431,"tag_list":2432,"is_startpage":9,"parent_id":2035,"meta_data":48,"group_id":2433,"first_published_at":2240,"release_id":48,"lang":60,"path":2235,"alternates":2434,"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":2245,"faqs":2246,"title":2238,"topic":2251,"author":2083,"content":2266,"category":2410,"schedule":2418,"component":2023,"meta_info":2419,"cover_image":2423,"description":2427,"contributors":2428},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2247],{"_uid":2248,"answer":2249,"question":2250,"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":2252,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2264,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2265,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2253,"component":39,"meta_info":2261,"block_image":2262,"cover_image":2263,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2254,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2259,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2260,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2255,"component":118,"meta_info":2256,"meta_title":7,"block_image":2257,"cover_image":2258,"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":790,"content":2267},[2268,2272,2277,2282,2307,2312,2336,2341,2355,2360,2374,2379,2383,2388,2392,2396,2407],{"type":793,"content":2269},[2270],{"text":2271,"type":797},"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":863,"attrs":2273,"content":2274},{"level":865},[2275],{"text":2276,"type":797},"5 Ways to Shake Up Your Cardio",{"type":863,"attrs":2278,"content":2279},{"level":880},[2280],{"text":2281,"type":797},"Swimming",{"type":793,"content":2283},[2284,2286,2295,2297,2305],{"text":2285,"type":797},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2287,"type":797,"marks":2288},"Flo Master’s",[2289,2293],{"type":808,"attrs":2290},{"href":2291,"uuid":48,"anchor":48,"custom":2292,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2294},"underline",{"text":2296,"type":797}," favorite forms of ",{"text":2298,"type":797,"marks":2299},"active recovery",[2300,2304],{"type":808,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"custom":2303,"target":811,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2294},{"text":2306,"type":797}," 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":863,"attrs":2308,"content":2309},{"level":880},[2310],{"text":2311,"type":797},"Tabata Bag Drills",{"type":793,"content":2313},[2314,2316,2324,2326,2334],{"text":2315,"type":797},"One great way to get your anaerobic endurance up is with ",{"text":2317,"type":797,"marks":2318},"Tabata",[2319,2323],{"type":808,"attrs":2320},{"href":2321,"uuid":48,"anchor":48,"custom":2322,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2294},{"text":2325,"type":797}," 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":2327,"type":797,"marks":2328},"FightCamp App",[2329,2333],{"type":808,"attrs":2330},{"href":2331,"uuid":48,"anchor":48,"custom":2332,"target":811,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2294},{"text":2335,"type":797}," 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":863,"attrs":2337,"content":2338},{"level":880},[2339],{"text":2340,"type":797},"Footwork Heavy Sports",{"type":793,"content":2342},[2343,2345,2353],{"text":2344,"type":797},"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":2346,"type":797,"marks":2347},"dancing",[2348,2352],{"type":808,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2294},{"text":2354,"type":797}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":863,"attrs":2356,"content":2357},{"level":880},[2358],{"text":2359,"type":797},"Hiking",{"type":793,"content":2361},[2362,2364,2372],{"text":2363,"type":797},"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":2365,"type":797,"marks":2366},"healthy snacks",[2367,2371],{"type":808,"attrs":2368},{"href":2369,"uuid":48,"anchor":48,"custom":2370,"target":811,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2294},{"text":2373,"type":797},"! ",{"type":863,"attrs":2375,"content":2376},{"level":880},[2377],{"text":2378,"type":797},"Shadowboxing Punchouts",{"type":793,"content":2380},[2381],{"text":2382,"type":797},"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":863,"attrs":2384,"content":2385},{"level":865},[2386],{"text":2387,"type":797},"Shaking Up Your Cardio",{"type":793,"content":2389},[2390],{"text":2391,"type":797},"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":863,"attrs":2393,"content":2394},{"level":865},[2395],{"text":2192,"type":797},{"type":793,"content":2397},[2398,2399,2405],{"text":2196,"type":797},{"text":1935,"type":797,"marks":2400},[2401,2404],{"type":808,"attrs":2402},{"href":2201,"uuid":48,"anchor":48,"custom":2403,"target":811,"linktype":13},{},{"type":2294},{"text":2406,"type":797}," 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":793,"content":2408},[2409],{"text":2208,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2411,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2416,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2412,"component":118,"meta_info":2413,"meta_title":7,"block_image":2414,"cover_image":2415,"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":2420,"title":2421,"plugin":43,"description":2422},"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":2424,"alt":2425,"name":7,"focus":7,"title":2425,"filename":2426,"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,[2232],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2436,"created_at":2437,"published_at":2438,"updated_at":2439,"id":2440,"uuid":2441,"content":2442,"slug":2648,"full_slug":2649,"sort_by_date":48,"position":2650,"tag_list":2651,"is_startpage":9,"parent_id":2035,"meta_data":48,"group_id":2652,"first_published_at":2438,"release_id":48,"lang":60,"path":2235,"alternates":2653,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2443,"faqs":2444,"title":2436,"topic":2461,"author":2476,"content":2477,"category":2629,"schedule":2637,"component":2023,"meta_info":2638,"cover_image":2642,"description":2646,"contributors":2647},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2445,2449,2453,2457],{"_uid":2446,"answer":2447,"question":2448,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2450,"answer":2451,"question":2452,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2454,"answer":2455,"question":2456,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2458,"answer":2459,"question":2460,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2462,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2474,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2475,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2463,"component":39,"meta_info":2471,"block_image":2472,"cover_image":2473,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2464,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2469,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2470,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2465,"component":118,"meta_info":2466,"meta_title":7,"block_image":2467,"cover_image":2468,"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":790,"content":2478},[2479,2483,2497,2501,2506,2509,2514,2519,2523,2528,2532,2537,2541,2546,2550,2555,2569,2573,2577,2581,2585,2590,2594,2608,2612,2616,2626],{"type":793,"content":2480},[2481],{"text":2482,"type":797},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":793,"content":2484},[2485,2487,2495],{"text":2486,"type":797},"Running for boxers is a critical element of ",{"text":2488,"type":797,"marks":2489},"roadwork drills",[2490,2494],{"type":808,"attrs":2491},{"href":2492,"uuid":48,"anchor":48,"custom":2493,"target":811,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2294},{"text":2496,"type":797}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":793,"content":2498},[2499],{"text":2500,"type":797},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":863,"attrs":2502,"content":2503},{"level":865},[2504],{"text":2505,"type":797},"Is Running Good for Boxing?",{"type":793,"content":2507},[2508],{"text":2447,"type":797},{"type":863,"attrs":2510,"content":2511},{"level":865},[2512],{"text":2513,"type":797},"Benefits of Running for Boxers",{"type":863,"attrs":2515,"content":2516},{"level":880},[2517],{"text":2518,"type":797},"Builds Endurance & Stamina",{"type":793,"content":2520},[2521],{"text":2522,"type":797},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":863,"attrs":2524,"content":2525},{"level":880},[2526],{"text":2527,"type":797},"Improves Cardiovascular System",{"type":793,"content":2529},[2530],{"text":2531,"type":797},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":863,"attrs":2533,"content":2534},{"level":880},[2535],{"text":2536,"type":797},"Strengthens Lower Body",{"type":793,"content":2538},[2539],{"text":2540,"type":797},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":863,"attrs":2542,"content":2543},{"level":880},[2544],{"text":2545,"type":797},"Teaches Discipline",{"type":793,"content":2547},[2548],{"text":2549,"type":797},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":863,"attrs":2551,"content":2552},{"level":880},[2553],{"text":2554,"type":797},"Enhances Mental Clarity",{"type":793,"content":2556},[2557,2559,2567],{"text":2558,"type":797},"Much like boxing, running can be a form of ",{"text":2560,"type":797,"marks":2561},"meditative movement",[2562,2566],{"type":808,"attrs":2563},{"href":2564,"uuid":48,"anchor":48,"custom":2565,"target":811,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2294},{"text":2568,"type":797}," that clears your head and focuses your mind.",{"type":863,"attrs":2570,"content":2571},{"level":865},[2572],{"text":2456,"type":797},{"type":793,"content":2574},[2575],{"text":2576,"type":797},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":793,"content":2578},[2579],{"text":2580,"type":797},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":793,"content":2582},[2583],{"text":2584,"type":797},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":863,"attrs":2586,"content":2587},{"level":865},[2588],{"text":2589,"type":797},"How Long Should I Be Running for Boxing?",{"type":793,"content":2591},[2592],{"text":2593,"type":797},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":793,"content":2595},[2596,2598,2606],{"text":2597,"type":797},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2599,"type":797,"marks":2600},"10 minutes of running",[2601,2605],{"type":808,"attrs":2602},{"href":2603,"uuid":48,"anchor":48,"custom":2604,"target":811,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2294},{"text":2607,"type":797}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":793,"content":2609},[2610],{"text":2611,"type":797},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":863,"attrs":2613,"content":2614},{"level":865},[2615],{"text":2192,"type":797},{"type":793,"content":2617},[2618,2619,2625],{"text":2196,"type":797},{"text":1935,"type":797,"marks":2620},[2621,2624],{"type":808,"attrs":2622},{"href":2201,"uuid":48,"anchor":48,"custom":2623,"target":811,"linktype":13},{},{"type":2294},{"text":2406,"type":797},{"type":793,"content":2627},[2628],{"text":2208,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2630,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2635,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2636,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2631,"component":118,"meta_info":2632,"meta_title":7,"block_image":2633,"cover_image":2634,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2639,"title":2640,"plugin":43,"description":2641},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2643,"alt":2644,"name":7,"focus":7,"title":2644,"filename":2645,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[2232],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2655,"created_at":2656,"published_at":2657,"updated_at":2658,"id":2659,"uuid":2660,"content":2661,"slug":3070,"full_slug":3071,"sort_by_date":48,"position":3072,"tag_list":3073,"is_startpage":9,"parent_id":2035,"meta_data":48,"group_id":3074,"first_published_at":3075,"release_id":48,"lang":60,"path":2235,"alternates":3076,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2662,"faqs":2663,"title":2655,"topic":2684,"author":2699,"content":2700,"category":3054,"schedule":3062,"component":2023,"meta_info":3063,"cover_image":3066,"description":3065,"contributors":3069},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2664,2668,2672,2676,2680],{"_uid":2665,"answer":2666,"question":2667,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2669,"answer":2670,"question":2671,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2673,"answer":2674,"question":2675,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2677,"answer":2678,"question":2679,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2681,"answer":2682,"question":2683,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2685,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2686,"component":39,"meta_info":2694,"block_image":2695,"cover_image":2696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2688,"component":118,"meta_info":2689,"meta_title":7,"block_image":2690,"cover_image":2691,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":790,"content":2701},[2702,2706,2709,2722,2727,2732,2797,2802,2828,2833,2837,2842,2850,2863,2868,2879,2884,2895,2900,2911,2916,2928,2933,2944,2949,2969,2974,2979,2999,3004,3023,3028,3040,3044],{"type":793,"content":2703},[2704],{"text":2705,"type":797},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":793,"content":2707},[2708],{"text":2666,"type":797},{"type":887,"attrs":2710},{"id":2711,"body":2712},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2713],{"_uid":2714,"link":2715,"image":2717,"title":2719,"component":2721},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2716,"linktype":13,"fieldtype":14,"cached_url":2716},"https://pin.it/2zdpNMs",{"id":2718,"alt":2719,"name":7,"focus":48,"title":2719,"filename":2720,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":863,"attrs":2723,"content":2724},{"level":865},[2725],{"text":2726,"type":797},"Top Rock Step-By-Step",{"type":863,"attrs":2728,"content":2729},{"level":880},[2730],{"text":2731,"type":797},"The Feet",{"type":899,"content":2733},[2734,2740,2760,2766,2785,2791],{"type":902,"content":2735},[2736],{"type":793,"content":2737},[2738],{"text":2739,"type":797},"Begin by starting in an athletic stance on the balls of your feet",{"type":902,"content":2741},[2742,2746],{"type":793,"content":2743},[2744],{"text":2745,"type":797},"To start, being by doing a “step out”",{"type":899,"content":2747},[2748,2754],{"type":902,"content":2749},[2750],{"type":793,"content":2751},[2752],{"text":2753,"type":797},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":902,"content":2755},[2756],{"type":793,"content":2757},[2758],{"text":2759,"type":797},"Pause for a half-second",{"type":902,"content":2761},[2762],{"type":793,"content":2763},[2764],{"text":2765,"type":797},"Return to the starting stance by performing a slight hop backward",{"type":902,"content":2767},[2768,2772],{"type":793,"content":2769},[2770],{"text":2771,"type":797},"Once returned, perform the opposite foot “step out”",{"type":899,"content":2773},[2774,2780],{"type":902,"content":2775},[2776],{"type":793,"content":2777},[2778],{"text":2779,"type":797},"Make sure the step out is in front of the opposite foot and crosses over",{"type":902,"content":2781},[2782],{"type":793,"content":2783},[2784],{"text":2759,"type":797},{"type":902,"content":2786},[2787],{"type":793,"content":2788},[2789],{"text":2790,"type":797},"Hop back to the starting position",{"type":902,"content":2792},[2793],{"type":793,"content":2794},[2795],{"text":2796,"type":797},"Continue Top Rocking for the remainder of the set",{"type":863,"attrs":2798,"content":2799},{"level":880},[2800],{"text":2801,"type":797},"The Arms",{"type":899,"content":2803},[2804,2810,2816,2822],{"type":902,"content":2805},[2806],{"type":793,"content":2807},[2808],{"text":2809,"type":797},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":902,"content":2811},[2812],{"type":793,"content":2813},[2814],{"text":2815,"type":797},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":902,"content":2817},[2818],{"type":793,"content":2819},[2820],{"text":2821,"type":797},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":902,"content":2823},[2824],{"type":793,"content":2825},[2826],{"text":2827,"type":797},"Continue using this arm motion to help with rhythm and balance",{"type":863,"attrs":2829,"content":2830},{"level":865},[2831],{"text":2832,"type":797},"Movement Key Points",{"type":793,"content":2834},[2835],{"text":2836,"type":797},"Here are some key things to focus on while performing the Top Rock:",{"type":863,"attrs":2838,"content":2839},{"level":880},[2840],{"text":2841,"type":797},"Start by swinging your arms",{"type":899,"content":2843},[2844],{"type":902,"content":2845},[2846],{"type":793,"content":2847},[2848],{"text":2849,"type":797},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":887,"attrs":2851},{"id":2852,"body":2853},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2854],{"url":2855,"_uid":2857,"image":2858,"component":897,"copyright_details":2862},{"id":7,"url":7,"linktype":2856,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2859,"alt":2860,"name":7,"focus":48,"title":2860,"filename":2861,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":863,"attrs":2864,"content":2865},{"level":880},[2866],{"text":2867,"type":797},"On each hop back, your arms should cross in front of your chest",{"type":887,"attrs":2869},{"id":2852,"body":2870},[2871],{"url":2872,"_uid":2873,"image":2874,"component":897,"copyright_details":2878},{"id":7,"url":7,"linktype":2856,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2875,"alt":2876,"name":7,"focus":48,"title":2876,"filename":2877,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":863,"attrs":2880,"content":2881},{"level":880},[2882],{"text":2883,"type":797},"One foot should cross at a time",{"type":887,"attrs":2885},{"id":2852,"body":2886},[2887],{"url":2888,"_uid":2889,"image":2890,"component":897,"copyright_details":2894},{"id":7,"url":7,"linktype":2856,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2891,"alt":2892,"name":7,"focus":48,"title":2892,"filename":2893,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":863,"attrs":2896,"content":2897},{"level":880},[2898],{"text":2899,"type":797},"Perform the movement by staying on the balls of your feet",{"type":887,"attrs":2901},{"id":2852,"body":2902},[2903],{"url":2904,"_uid":2905,"image":2906,"component":897,"copyright_details":2910},{"id":7,"url":7,"linktype":2856,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2907,"alt":2908,"name":7,"focus":48,"title":2908,"filename":2909,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":863,"attrs":2912,"content":2913},{"level":880},[2914],{"text":2915,"type":797},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":887,"attrs":2917},{"id":2918,"body":2919},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2920],{"url":2921,"_uid":2922,"image":2923,"component":897,"copyright_details":2927},{"id":7,"url":7,"linktype":2856,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2924,"alt":2925,"name":7,"focus":48,"title":2925,"filename":2926,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":863,"attrs":2929,"content":2930},{"level":880},[2931],{"text":2932,"type":797},"Stay loose and have fun!",{"type":887,"attrs":2934},{"id":2852,"body":2935},[2936],{"url":2937,"_uid":2938,"image":2939,"component":897,"copyright_details":2943},{"id":7,"url":7,"linktype":2856,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2940,"alt":2941,"name":7,"focus":48,"title":2941,"filename":2942,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":863,"attrs":2945,"content":2946},{"level":865},[2947],{"text":2948,"type":797},"Muscles Used",{"type":899,"content":2950},[2951,2957,2963],{"type":902,"content":2952},[2953],{"type":793,"content":2954},[2955],{"text":2956,"type":797},"Deltoids",{"type":902,"content":2958},[2959],{"type":793,"content":2960},[2961],{"text":2962,"type":797},"Core",{"type":902,"content":2964},[2965],{"type":793,"content":2966},[2967],{"text":2968,"type":797},"Calves",{"type":863,"attrs":2970,"content":2971},{"level":865},[2972],{"text":2973,"type":797},"Application",{"type":863,"attrs":2975,"content":2976},{"level":880},[2977],{"text":2978,"type":797},"For Sets",{"type":899,"content":2980},[2981,2987,2993],{"type":902,"content":2982},[2983],{"type":793,"content":2984},[2985],{"text":2986,"type":797},"Perform 3-6 sets",{"type":902,"content":2988},[2989],{"type":793,"content":2990},[2991],{"text":2992,"type":797},"12-20 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":3033,"type":797,"marks":3034},"Flo Master",[3035],{"type":808,"attrs":3036},{"href":2291,"uuid":48,"anchor":48,"custom":3037,"target":811,"linktype":13},{},{"text":3039,"type":797},". ",{"type":863,"attrs":3041,"content":3042},{"level":865},[3043],{"text":2192,"type":797},{"type":793,"content":3045},[3046,3047,3052],{"text":2196,"type":797},{"text":1935,"type":797,"marks":3048},[3049],{"type":808,"attrs":3050},{"href":2201,"uuid":48,"anchor":48,"custom":3051,"target":811,"linktype":13},{},{"text":3053,"type":797}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3055,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3060,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3061,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3056,"component":118,"meta_info":3057,"meta_title":7,"block_image":3058,"cover_image":3059,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":3064,"title":2655,"plugin":43,"description":3065},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":3067,"alt":2655,"name":7,"focus":48,"title":2655,"filename":3068,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[2232],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":3078,"created_at":3079,"published_at":3080,"updated_at":3081,"id":3082,"uuid":3083,"content":3084,"slug":3338,"full_slug":3339,"sort_by_date":48,"position":3340,"tag_list":3341,"is_startpage":9,"parent_id":2035,"meta_data":48,"group_id":3342,"first_published_at":3080,"release_id":48,"lang":60,"path":2235,"alternates":3343,"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":3085,"faqs":3086,"title":3078,"topic":3107,"author":2476,"content":3122,"category":3319,"schedule":3327,"component":2023,"meta_info":3328,"cover_image":3332,"description":3336,"contributors":3337},"5c2883de-fce6-4b00-8b95-88b297caae4d",[3087,3091,3095,3099,3103],{"_uid":3088,"answer":3089,"question":3090,"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":3092,"answer":3093,"question":3094,"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":3096,"answer":3097,"question":3098,"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":3100,"answer":3101,"question":3102,"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":3104,"answer":3105,"question":3106,"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":3108,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3120,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3121,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3109,"component":39,"meta_info":3117,"block_image":3118,"cover_image":3119,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3110,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3115,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3111,"component":118,"meta_info":3112,"meta_title":7,"block_image":3113,"cover_image":3114,"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":790,"content":3123},[3124,3138,3142,3146,3150,3154,3158,3161,3166,3171,3185,3190,3194,3199,3203,3208,3222,3226,3230,3243,3257,3261,3265,3279,3284,3288,3302,3306,3316],{"type":793,"content":3125},[3126,3128,3136],{"text":3127,"type":797},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":3129,"type":797,"marks":3130},"interval training",[3131,3135],{"type":808,"attrs":3132},{"href":3133,"uuid":48,"anchor":48,"custom":3134,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2294},{"text":3137,"type":797}," 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":793,"content":3139},[3140],{"text":3141,"type":797},"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":863,"attrs":3143,"content":3144},{"level":865},[3145],{"text":3090,"type":797},{"type":793,"content":3147},[3148],{"text":3149,"type":797},"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":793,"content":3151},[3152],{"text":3153,"type":797},"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":863,"attrs":3155,"content":3156},{"level":865},[3157],{"text":3094,"type":797},{"type":793,"content":3159},[3160],{"text":3093,"type":797},{"type":863,"attrs":3162,"content":3163},{"level":865},[3164],{"text":3165,"type":797},"Unique Benefits of HIIT",{"type":863,"attrs":3167,"content":3168},{"level":880},[3169],{"text":3170,"type":797},"Maximum Effectiveness in Less Time",{"type":793,"content":3172},[3173,3175,3183],{"text":3174,"type":797},"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":3176,"type":797,"marks":3177},"25-30% more calories",[3178,3182],{"type":808,"attrs":3179},{"href":3180,"uuid":48,"anchor":48,"custom":3181,"target":811,"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":2294},{"text":3184,"type":797}," 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":863,"attrs":3186,"content":3187},{"level":880},[3188],{"text":3189,"type":797},"Tones Muscle",{"type":793,"content":3191},[3192],{"text":3193,"type":797},"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":863,"attrs":3195,"content":3196},{"level":880},[3197],{"text":3198,"type":797},"Adds Variety",{"type":793,"content":3200},[3201],{"text":3202,"type":797},"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":863,"attrs":3204,"content":3205},{"level":880},[3206],{"text":3207,"type":797},"Improves Cardiovascular Health",{"type":793,"content":3209},[3210,3212,3220],{"text":3211,"type":797},"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":3213,"type":797,"marks":3214},"greater improvements in blood pressure",[3215,3219],{"type":808,"attrs":3216},{"href":3217,"uuid":48,"anchor":48,"custom":3218,"target":811,"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":2294},{"text":3221,"type":797}," and blood sugar than moderate-intensity workouts. ",{"type":863,"attrs":3223,"content":3224},{"level":865},[3225],{"text":3102,"type":797},{"type":793,"content":3227},[3228],{"text":3229,"type":797},"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":793,"content":3231},[3232,3234,3241],{"text":3233,"type":797},"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":3235,"type":797,"marks":3236},"roadwork",[3237,3240],{"type":808,"attrs":3238},{"href":2492,"uuid":48,"anchor":48,"custom":3239,"target":811,"linktype":13},{},{"type":2294},{"text":3242,"type":797},", 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":793,"content":3244},[3245,3247,3255],{"text":3246,"type":797},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":3248,"type":797,"marks":3249},"HIIT jump rope workout",[3250,3254],{"type":808,"attrs":3251},{"href":3252,"uuid":48,"anchor":48,"custom":3253,"target":811,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2294},{"text":3256,"type":797}," for a full-body cardio blast in just minutes.",{"type":863,"attrs":3258,"content":3259},{"level":865},[3260],{"text":3106,"type":797},{"type":793,"content":3262},[3263],{"text":3264,"type":797},"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":793,"content":3266},[3267,3269,3277],{"text":3268,"type":797},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":3270,"type":797,"marks":3271},"10 minutes of HIIT boxing",[3272,3276],{"type":808,"attrs":3273},{"href":3274,"uuid":48,"anchor":48,"custom":3275,"target":811,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2294},{"text":3278,"type":797}," and feel the difference with just one workout.",{"type":863,"attrs":3280,"content":3281},{"level":865},[3282],{"text":3283,"type":797},"Hit With HIIT",{"type":793,"content":3285},[3286],{"text":3287,"type":797},"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":793,"content":3289},[3290,3292,3300],{"text":3291,"type":797},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":3293,"type":797,"marks":3294},"FightCamp’s extensive library of HIIT workouts",[3295,3299],{"type":808,"attrs":3296},{"href":3297,"uuid":48,"anchor":48,"custom":3298,"target":811,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2294},{"text":3301,"type":797},"!",{"type":863,"attrs":3303,"content":3304},{"level":865},[3305],{"text":2192,"type":797},{"type":793,"content":3307},[3308,3309,3315],{"text":2196,"type":797},{"text":1935,"type":797,"marks":3310},[3311,3314],{"type":808,"attrs":3312},{"href":2201,"uuid":48,"anchor":48,"custom":3313,"target":811,"linktype":13},{},{"type":2294},{"text":2204,"type":797},{"type":793,"content":3317},[3318],{"text":2208,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3321,"component":118,"meta_info":3322,"meta_title":7,"block_image":3323,"cover_image":3324,"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":3329,"title":3330,"plugin":43,"description":3331},"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":3333,"alt":3334,"name":7,"focus":7,"title":3334,"filename":3335,"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,[2232],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":3345,"created_at":3346,"published_at":3347,"updated_at":3348,"id":3349,"uuid":3350,"content":3351,"slug":3614,"full_slug":3615,"sort_by_date":48,"position":3616,"tag_list":3617,"is_startpage":9,"parent_id":2035,"meta_data":48,"group_id":3618,"first_published_at":3347,"release_id":48,"lang":60,"path":2235,"alternates":3619,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":3352,"faqs":3353,"title":3345,"topic":3374,"author":2083,"content":3389,"category":3595,"schedule":3603,"component":2023,"meta_info":3604,"cover_image":3608,"description":3612,"contributors":3613},"21563324-6383-4226-86da-b9779cd26bde",[3354,3358,3362,3366,3370],{"_uid":3355,"answer":3356,"question":3357,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":3359,"answer":3360,"question":3361,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":3363,"answer":3364,"question":3365,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":3367,"answer":3368,"question":3369,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":3371,"answer":3372,"question":3373,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3375,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3387,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3388,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3376,"component":39,"meta_info":3384,"block_image":3385,"cover_image":3386,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3377,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3382,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3383,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3378,"component":118,"meta_info":3379,"meta_title":7,"block_image":3380,"cover_image":3381,"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":790,"content":3390},[3391,3404,3416,3421,3425,3459,3464,3468,3482,3508,3513,3517,3553,3569,3574,3578,3582,3592],{"type":793,"content":3392},[3393,3395,3402],{"text":3394,"type":797},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":3396,"type":797,"marks":3397},"close-range",[3398],{"type":808,"attrs":3399},{"href":3400,"uuid":48,"anchor":48,"custom":3401,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":3403,"type":797}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":887,"attrs":3405},{"id":3406,"body":3407},"52fa91c7-90bf-43d9-8857-79752817914b",[3408],{"url":3409,"_uid":3410,"image":3411,"component":897,"copyright_details":3415},{"id":7,"url":7,"linktype":2856,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":3412,"alt":3413,"name":7,"focus":48,"title":3413,"filename":3414,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":863,"attrs":3417,"content":3418},{"level":865},[3419],{"text":3420,"type":797},"Rolling Punch Drill",{"type":793,"content":3422},[3423],{"text":3424,"type":797},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":899,"content":3426},[3427,3433,3439,3445],{"type":902,"content":3428},[3429],{"type":793,"content":3430},[3431],{"text":3432,"type":797},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":902,"content":3434},[3435],{"type":793,"content":3436},[3437],{"text":3438,"type":797},"Bend your knees until your thigh muscles are supporting your weight",{"type":902,"content":3440},[3441],{"type":793,"content":3442},[3443],{"text":3444,"type":797},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":902,"content":3446},[3447,3451],{"type":793,"content":3448},[3449],{"text":3450,"type":797},"Develop a steady rhythm, and then start mixing punches in",{"type":899,"content":3452},[3453],{"type":902,"content":3454},[3455],{"type":793,"content":3456},[3457],{"text":3458,"type":797},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":863,"attrs":3460,"content":3461},{"level":865},[3462],{"text":3463,"type":797},"Danger Close Drill",{"type":793,"content":3465},[3466],{"text":3467,"type":797},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":899,"content":3469},[3470,3476],{"type":902,"content":3471},[3472],{"type":793,"content":3473},[3474],{"text":3475,"type":797},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":902,"content":3477},[3478],{"type":793,"content":3479},[3480],{"text":3481,"type":797},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":793,"content":3483},[3484,3488,3490,3497,3499,3506],{"text":3485,"type":797,"marks":3486},"Key focus:",[3487],{"type":1026},{"text":3489,"type":797}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":3491,"type":797,"marks":3492},"hooks",[3493],{"type":808,"attrs":3494},{"href":3495,"uuid":48,"anchor":48,"custom":3496,"target":811,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":3498,"type":797}," and ",{"text":3500,"type":797,"marks":3501},"uppercuts",[3502],{"type":808,"attrs":3503},{"href":3504,"uuid":48,"anchor":48,"custom":3505,"target":811,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":3507,"type":797},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":863,"attrs":3509,"content":3510},{"level":865},[3511],{"text":3512,"type":797},"Rolling Thunder Drill",{"type":793,"content":3514},[3515],{"text":3516,"type":797},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":899,"content":3518},[3519,3533,3547],{"type":902,"content":3520},[3521,3525],{"type":793,"content":3522},[3523],{"text":3524,"type":797},"On a heavy bag, set an interval of your choosing",{"type":899,"content":3526},[3527],{"type":902,"content":3528},[3529],{"type":793,"content":3530},[3531],{"text":3532,"type":797},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":902,"content":3534},[3535,3539],{"type":793,"content":3536},[3537],{"text":3538,"type":797},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":899,"content":3540},[3541],{"type":902,"content":3542},[3543],{"type":793,"content":3544},[3545],{"text":3546,"type":797},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":902,"content":3548},[3549],{"type":793,"content":3550},[3551],{"text":3552,"type":797},"Rest for 1 minute in between each round to recover",{"type":793,"content":3554},[3555,3559,3561,3567],{"text":3556,"type":797,"marks":3557},"Tip",[3558],{"type":1026},{"text":3560,"type":797},": Maintaining a calm and ",{"text":3562,"type":797,"marks":3563},"steady breath",[3564],{"type":808,"attrs":3565},{"href":2184,"uuid":48,"anchor":48,"custom":3566,"target":811,"linktype":13},{},{"text":3568,"type":797}," will help you establish your rhythm.",{"type":863,"attrs":3570,"content":3571},{"level":865},[3572],{"text":3573,"type":797},"Better, Faster, Stronger",{"type":793,"content":3575},[3576],{"text":3577,"type":797},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":863,"attrs":3579,"content":3580},{"level":865},[3581],{"text":2192,"type":797},{"type":793,"content":3583},[3584,3585,3591],{"text":2196,"type":797},{"text":1935,"type":797,"marks":3586},[3587],{"type":808,"attrs":3588},{"href":3589,"uuid":48,"anchor":48,"custom":3590,"target":811,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2204,"type":797},{"type":793,"content":3593},[3594],{"text":2208,"type":797},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3596,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3601,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3602,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3597,"component":118,"meta_info":3598,"meta_title":7,"block_image":3599,"cover_image":3600,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":3605,"title":3606,"plugin":43,"description":3607},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":3609,"alt":3610,"name":7,"focus":48,"title":3610,"filename":3611,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. 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