[{"data":1,"prerenderedAt":2996},["ShallowReactive",2],{"default-layout-data":3,"article-training-kick-up-your-cardio-with-this-all-level-kickboxing-workout":654,"article-page-config":2963},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1302,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1291,"full_slug":1292,"sort_by_date":48,"position":1293,"tag_list":1294,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":1298,"first_published_at":1299,"release_id":48,"lang":60,"path":1300,"alternates":1301,"default_full_slug":48,"translated_slugs":48},"Kick Up Your Cardio With This All-Level Kickboxing Workout","2022-01-03T13:50:10.683Z","2022-09-26T19:55:08.498Z","2022-09-26T19:55:08.543Z",95635596,"c451f7ad-d5f9-42e9-953e-80251cff57b8",{"_uid":664,"faqs":665,"title":657,"topic":714,"author":729,"content":753,"category":1275,"schedule":1283,"component":1284,"meta_info":1285,"cover_image":1288,"description":1287},"4ab457c2-b612-44da-9ca3-f46262b1e878",[666,670,674,678,682,686,690,694,698,702,706,710],{"_uid":667,"answer":668,"question":657,"component":669},"44aad627-2cb4-431d-b352-c6960c4af97b","Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!\n\nThis cardio kickboxing workout can be done at the gym, at home with at-home boxing equipment, or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.\n\nFor a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. Beginner kickboxers may want to start out with the zero-equipment option, while intermediate and advanced kickboxers can choose the best way to challenge themselves.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"c5d93e03-33c7-4a47-9a45-0087d8f9da24","To throw a jab in boxing, punch straight out with your lead hand, protecting your face with your rear hand.","How do you throw a jab in boxing?",{"_uid":675,"answer":676,"question":677,"component":669},"2abeeda0-b425-4fd7-8b23-25b15ba4e3a1","To throw a cross in boxing, punch straight out with your rear hand, protecting your face with your lead hand.","How do you throw a cross in boxing?",{"_uid":679,"answer":680,"question":681,"component":669},"02a0e078-271e-40c2-82e9-594c6dab4068","To throw a lead hook in boxing, hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee.","How do you throw a lead hook in boxing?",{"_uid":683,"answer":684,"question":685,"component":669},"d30427c1-b5de-46d5-a696-f16b545c9e26","To do a rear kick in boxing, follow these steps:\n- Step your lead foot out at a 45-degree angle\n- Bring your lead rear arm across your body in a choking motion\n- Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)","How do you do a rear kick in boxing?",{"_uid":687,"answer":688,"question":689,"component":669},"0f71d09e-09e2-4030-810f-757b700bfedf","To do a switch kick in boxing, follow these steps:\n- From your boxing stance, hop and switch your feet\n- Step your new lead foot forward at a 45-degree angle\n- Choke and rip with your now rear arm as you kick with your now rear leg.\n- Return to your original stance","How do you do a switch kick in boxing?",{"_uid":691,"answer":692,"question":693,"component":669},"330f8104-65ad-4a1e-9e3e-26edddf788fc","To jump rope, hold a jump rope in your hands at hip level and swing the jump rope, jumping as the rope hits the ground beneath your feet.","How do you jump rope?",{"_uid":695,"answer":696,"question":697,"component":669},"402c4218-eaaa-413e-acd8-0f2b67fe84df","To do scissor kicks, follow these steps:\n- Lie on your back with your hands under your glutes or lower back for support\n- Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle\n- Lower your right leg back towards the floor, pausing a few inches above the ground\n- Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat","How do you do scissor kicks?",{"_uid":699,"answer":700,"question":701,"component":669},"2177a131-96f8-4f2b-8918-2b1086b0964b","To do side bends, follow these steps:\n- Standing hip-width apart, reach your left arm straight overhead\n- Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead\n- Hold and switch sides","How do you do a side bend?",{"_uid":703,"answer":704,"question":705,"component":669},"94c2e94d-8375-440d-8d3d-62be701fe3b2","To do a knee-to-chest stretch, follow these steps:\n- Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor\n- Hold for 30 seconds and switch knees","How do you do a knee-to-chest stretch?",{"_uid":707,"answer":708,"question":709,"component":669},"a82c06a1-ee30-4def-a2dc-e9ad9cb3a339","To do child's pose, follow these steps:\n- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for as long as you’d like","How do you do child's pose?",{"_uid":711,"answer":712,"question":713,"component":669},"675160fb-5699-4b16-8c9a-32afa71660f7","Warm-Up (3 MINUTES)\n- Jump Rope / (No Equipment: High Knees) (1 minute)\n- Sit-Ups (30 seconds)\n- Jump Rope/High Knees (1 minute)\n- Sit-Ups (30 seconds)\nRound 1 (3 MINUTES)\n- Jab - Cross | 1 - 2 Combo (10 reps)\n- Push-Ups (10 reps)\n- Rest (30 seconds)\nRound 2 (3 MINUTES)\n- Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)\n- Jumping Jacks (10 reps)\n- Rest (30 seconds)\nRound 3 (3 MINUTES)\n- Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)\n- Mountain Climbers (10 reps)\n- Rest (30 seconds)\nRound 4 (3 MINUTES) \n- Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)\n- Jump Lunges (10 reps)\n- Rest (30 seconds)\nRound 5 (3 MINUTES)\n- Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)\n- Burpees (5 reps)\nCool Down\n- Side Bend (30 seconds each side)\n- Knee-To-Chest Stretch (30 seconds each side)\n- Child’s Pose (1 minute)","All-Level Kickboxing Workout",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":715,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":727,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":716,"component":39,"meta_info":724,"meta_title":164,"block_image":725,"cover_image":726,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":718,"component":118,"meta_info":719,"meta_title":7,"block_image":720,"cover_image":721,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":730,"created_at":731,"published_at":732,"updated_at":733,"id":734,"uuid":735,"content":736,"slug":746,"full_slug":747,"sort_by_date":48,"position":392,"tag_list":748,"is_startpage":9,"parent_id":749,"meta_data":48,"group_id":750,"first_published_at":751,"release_id":48,"lang":60,"path":48,"alternates":752,"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":737,"_uid":738,"name":730,"photo":739,"component":742,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":743,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":744,"social_link_instagram":745,"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":740,"alt":730,"name":730,"focus":48,"title":730,"filename":741,"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":754,"content":755},"doc",[756,762,776,796,805,818,830,836,846,851,859,864,872,877,897,901,906,932,937,945,950,976,981,1001,1006,1020,1025,1063,1069,1079,1091,1095,1100,1105,1110,1115,1119,1124,1129,1134,1139,1144,1149,1154,1158,1163,1168,1173,1177,1182,1187,1192,1196,1201,1206,1211,1216,1221,1226,1231,1235,1240],{"type":757,"content":758},"paragraph",[759],{"text":760,"type":761},"Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!","text",{"type":757,"content":763},[764,766,774],{"text":765,"type":761},"This cardio kickboxing workout can be done at the gym, with ",{"text":767,"type":761,"marks":768},"at-home boxing equipment",[769],{"type":770,"attrs":771},"link",{"href":772,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":775,"type":761},", or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.",{"type":757,"content":777},[778,780,786,788,794],{"text":779,"type":761},"For a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. ",{"text":781,"type":761,"marks":782},"Beginner",[783],{"type":770,"attrs":784},{"href":785,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/best-at-home-kickboxing-workout-for-beginners/",{"text":787,"type":761}," kickboxers may want to start out with the zero-equipment option, while ",{"text":789,"type":761,"marks":790},"intermediate and advanced",[791],{"type":770,"attrs":792},{"href":793,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only/",{"text":795,"type":761}," kickboxers can choose the best way to challenge themselves.",{"type":797,"attrs":798,"content":800},"heading",{"level":799},2,[801,803],{"text":802,"type":761},"The Movements",{"type":804},"hard_break",{"type":806,"attrs":807},"blok",{"id":808,"body":809},"d4506851-e2bd-44d7-b122-4d1393984262",[810],{"_uid":811,"image":812,"component":816,"copyright_details":817},"i-10808336-b465-4c1c-842f-9993b4606469",{"id":813,"alt":814,"name":7,"focus":48,"title":814,"filename":815,"copyright":7,"fieldtype":50},3594811,"Aaron Swenson Throwing a Jab","https://a.storyblok.com/f/115220/1100x1100/7d51a96eee/boxing_jab.png","content_image",[],{"type":757,"content":819},[820,822,828],{"text":821,"type":761},"Before we start throwing punches, let’s go over the ",{"text":823,"type":761,"marks":824},"kickboxing movements",[825],{"type":770,"attrs":826},{"href":827,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-kickboxing-techniques-using-strikes-and-kicks/",{"text":829,"type":761}," you’ll use in this cardio workout:",{"type":797,"attrs":831,"content":833},{"level":832},3,[834],{"text":835,"type":761},"Jab",{"type":837,"content":838},"bullet_list",[839],{"type":840,"content":841},"list_item",[842],{"type":757,"content":843},[844],{"text":845,"type":761},"Punch straight out with your lead hand, protecting your face with your rear hand",{"type":797,"attrs":847,"content":848},{"level":832},[849],{"text":850,"type":761},"Cross",{"type":837,"content":852},[853],{"type":840,"content":854},[855],{"type":757,"content":856},[857],{"text":858,"type":761},"Punch straight out with your rear hand, protecting your face with your lead hand",{"type":797,"attrs":860,"content":861},{"level":832},[862],{"text":863,"type":761},"Lead Hook",{"type":837,"content":865},[866],{"type":840,"content":867},[868],{"type":757,"content":869},[870],{"text":871,"type":761},"Hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee",{"type":797,"attrs":873,"content":874},{"level":832},[875],{"text":876,"type":761},"Rear Kick",{"type":837,"content":878},[879,885,891],{"type":840,"content":880},[881],{"type":757,"content":882},[883],{"text":884,"type":761},"Step your lead foot out at a 45-degree angle",{"type":840,"content":886},[887],{"type":757,"content":888},[889],{"text":890,"type":761},"Bring your lead rear arm across your body in a choking motion",{"type":840,"content":892},[893],{"type":757,"content":894},[895],{"text":896,"type":761},"Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)",{"type":757,"content":898},[899],{"text":900,"type":761},"Tip: If you are shadowboxing, kick an imaginary bag and spin 360 degrees, maintaining your balance.",{"type":797,"attrs":902,"content":903},{"level":832},[904],{"text":905,"type":761},"Switch Kick",{"type":837,"content":907},[908,914,920,926],{"type":840,"content":909},[910],{"type":757,"content":911},[912],{"text":913,"type":761},"From your boxing stance, hop and switch your feet",{"type":840,"content":915},[916],{"type":757,"content":917},[918],{"text":919,"type":761},"Step your new lead foot forward at a 45-degree angle",{"type":840,"content":921},[922],{"type":757,"content":923},[924],{"text":925,"type":761},"Choke and rip with your now rear arm as you kick with your now rear leg. ",{"type":840,"content":927},[928],{"type":757,"content":929},[930],{"text":931,"type":761},"Return to your original stance",{"type":797,"attrs":933,"content":934},{"level":832},[935],{"text":936,"type":761},"Jump Rope",{"type":837,"content":938},[939],{"type":840,"content":940},[941],{"type":757,"content":942},[943],{"text":944,"type":761},"Hold a jump rope in your hands at hip level and swing the jump rope,  jumping as the rope hits the ground beneath your feet",{"type":797,"attrs":946,"content":947},{"level":832},[948],{"text":949,"type":761},"Scissor Kicks",{"type":837,"content":951},[952,958,964,970],{"type":840,"content":953},[954],{"type":757,"content":955},[956],{"text":957,"type":761},"Lie on your back with your hands under your glutes or lower back for support",{"type":840,"content":959},[960],{"type":757,"content":961},[962],{"text":963,"type":761},"Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle",{"type":840,"content":965},[966],{"type":757,"content":967},[968],{"text":969,"type":761},"Lower your right leg back towards the floor, pausing a few inches above the ground",{"type":840,"content":971},[972],{"type":757,"content":973},[974],{"text":975,"type":761},"Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat",{"type":797,"attrs":977,"content":978},{"level":832},[979],{"text":980,"type":761},"Side Bend",{"type":837,"content":982},[983,989,995],{"type":840,"content":984},[985],{"type":757,"content":986},[987],{"text":988,"type":761},"Standing hip-width apart, reach your left arm straight overhead",{"type":840,"content":990},[991],{"type":757,"content":992},[993],{"text":994,"type":761},"Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead ",{"type":840,"content":996},[997],{"type":757,"content":998},[999],{"text":1000,"type":761},"Hold and switch sides",{"type":797,"attrs":1002,"content":1003},{"level":832},[1004],{"text":1005,"type":761},"Knee-To-Chest Stretch",{"type":837,"content":1007},[1008,1014],{"type":840,"content":1009},[1010],{"type":757,"content":1011},[1012],{"text":1013,"type":761},"Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor",{"type":840,"content":1015},[1016],{"type":757,"content":1017},[1018],{"text":1019,"type":761},"Hold for and switch sides",{"type":797,"attrs":1021,"content":1022},{"level":832},[1023],{"text":1024,"type":761},"Child's Pose",{"type":837,"content":1026},[1027,1033,1039,1045,1051,1057],{"type":840,"content":1028},[1029],{"type":757,"content":1030},[1031],{"text":1032,"type":761},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":840,"content":1034},[1035],{"type":757,"content":1036},[1037],{"text":1038,"type":761},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":840,"content":1040},[1041],{"type":757,"content":1042},[1043],{"text":1044,"type":761},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":840,"content":1046},[1047],{"type":757,"content":1048},[1049],{"text":1050,"type":761},"Drop your hips back toward your heels",{"type":840,"content":1052},[1053],{"type":757,"content":1054},[1055],{"text":1056,"type":761},"Close your eyes and continue to inhale and exhale deeply",{"type":840,"content":1058},[1059],{"type":757,"content":1060},[1061],{"text":1062,"type":761},"Hold this pose for as long as you’d like",{"type":797,"attrs":1064,"content":1065},{"level":799},[1066,1068],{"text":1067,"type":761},"The Workout",{"type":804},{"type":806,"attrs":1070},{"id":808,"body":1071},[1072],{"_uid":1073,"image":1074,"component":816,"copyright_details":1078},"i-a8212113-acde-4b19-9147-8fbdb496c797",{"id":1075,"alt":1076,"name":7,"focus":48,"title":1076,"filename":1077,"copyright":7,"fieldtype":50},3594790,"Aaron Swenson Kickboxing","https://a.storyblok.com/f/115220/1100x1100/a6a864e95b/kickboxing_workout.png",[],{"type":757,"content":1080},[1081,1083,1089],{"text":1082,"type":761},"This full-body cardio kickboxing workout is ",{"text":1084,"type":761,"marks":1085},"AMRAP",[1086],{"type":770,"attrs":1087},{"href":1088,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":1090,"type":761}," style, which stands for As Many Rounds As Possible.",{"type":757,"content":1092},[1093],{"text":1094,"type":761},"For each round, set your timer for three (3) minutes, and execute the kickboxing combination ten times, followed by the bodyweight exercise listed below. Then, repeat the kickboxing combination ten more times, followed by the indicated number of reps of the bodyweight exercise again, completing the entire routine as many times as possible in the full three (3) minutes, focusing on technique over speed and power.",{"type":797,"attrs":1096,"content":1097},{"level":799},[1098],{"text":1099,"type":761},"Warm-Up (3 minutes)",{"type":797,"attrs":1101,"content":1102},{"level":832},[1103],{"text":1104,"type":761},"Jump Rope / (No Equipment: High Knees) (1 minute)",{"type":797,"attrs":1106,"content":1107},{"level":832},[1108],{"text":1109,"type":761},"Sit-Ups (30 seconds)",{"type":797,"attrs":1111,"content":1112},{"level":832},[1113],{"text":1114,"type":761},"Jump Rope/High Knees (1 minute)",{"type":797,"attrs":1116,"content":1117},{"level":832},[1118],{"text":1109,"type":761},{"type":797,"attrs":1120,"content":1121},{"level":799},[1122],{"text":1123,"type":761},"Round 1 (3 minutes)",{"type":797,"attrs":1125,"content":1126},{"level":832},[1127],{"text":1128,"type":761},"Jab - Cross | 1 - 2 Combo (10 reps)",{"type":797,"attrs":1130,"content":1131},{"level":832},[1132],{"text":1133,"type":761},"Push-Ups (10 reps)",{"type":797,"attrs":1135,"content":1136},{"level":832},[1137],{"text":1138,"type":761},"Rest (30 seconds)",{"type":797,"attrs":1140,"content":1141},{"level":799},[1142],{"text":1143,"type":761},"Round 2 (3 minutes)",{"type":797,"attrs":1145,"content":1146},{"level":832},[1147],{"text":1148,"type":761},"Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)",{"type":797,"attrs":1150,"content":1151},{"level":832},[1152],{"text":1153,"type":761},"Jumping Jacks (10 reps)",{"type":797,"attrs":1155,"content":1156},{"level":832},[1157],{"text":1138,"type":761},{"type":797,"attrs":1159,"content":1160},{"level":799},[1161],{"text":1162,"type":761},"Round 3 (3 minutes)",{"type":797,"attrs":1164,"content":1165},{"level":832},[1166],{"text":1167,"type":761},"Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)",{"type":797,"attrs":1169,"content":1170},{"level":832},[1171],{"text":1172,"type":761},"Mountain Climbers (10 reps)",{"type":797,"attrs":1174,"content":1175},{"level":832},[1176],{"text":1138,"type":761},{"type":797,"attrs":1178,"content":1179},{"level":799},[1180],{"text":1181,"type":761},"Round 4 (3 minutes)",{"type":797,"attrs":1183,"content":1184},{"level":832},[1185],{"text":1186,"type":761},"Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)",{"type":797,"attrs":1188,"content":1189},{"level":832},[1190],{"text":1191,"type":761},"Jump Lunges (10 reps)",{"type":797,"attrs":1193,"content":1194},{"level":832},[1195],{"text":1138,"type":761},{"type":797,"attrs":1197,"content":1198},{"level":799},[1199],{"text":1200,"type":761},"Round 5 (3 minutes)",{"type":797,"attrs":1202,"content":1203},{"level":832},[1204],{"text":1205,"type":761},"Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)",{"type":797,"attrs":1207,"content":1208},{"level":832},[1209],{"text":1210,"type":761},"Burpees (5 reps)",{"type":797,"attrs":1212,"content":1213},{"level":799},[1214],{"text":1215,"type":761},"Cool Down",{"type":797,"attrs":1217,"content":1218},{"level":832},[1219],{"text":1220,"type":761},"Side Bend (30 seconds each side)",{"type":797,"attrs":1222,"content":1223},{"level":832},[1224],{"text":1225,"type":761},"Knee-To-Chest Stretch (30 seconds each side)",{"type":797,"attrs":1227,"content":1228},{"level":832},[1229],{"text":1230,"type":761},"Child’s Pose (1 minute)",{"type":757,"content":1232},[1233],{"text":1234,"type":761},"Grab some water, wipe off the sweat, and check this workout off your to-do list! For a high-intensity workout that will improve your kickboxing technique and your cardio, incorporate this routine into your boxing training or other fitness training 2-3 times per week.",{"type":797,"attrs":1236,"content":1237},{"level":799},[1238],{"text":1239,"type":761},"Kick It Up a Notch",{"type":757,"content":1241},[1242,1244,1249,1251,1257,1259,1265,1267,1273],{"text":1243,"type":761},"Want more ",{"text":151,"type":761,"marks":1245},[1246],{"type":770,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://joinfightcamp.com/kickboxing/?utm_source=organicBlog&utm_medium=&utm_content=kickboxing",{"text":1250,"type":761}," workouts? Check out the ",{"text":1252,"type":761,"marks":1253},"FightCamp Blog",[1254],{"type":770,"attrs":1255},{"href":1256,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1258,"type":761}," for beginner, intermediate, and advanced cardio and boxing routines, or follow our ",{"text":1260,"type":761,"marks":1261},"YouTube Channel",[1262],{"type":770,"attrs":1263},{"href":1264,"uuid":48,"anchor":48,"target":773,"linktype":13},"http://bit.ly/3o0HZ4o",{"text":1266,"type":761}," for workouts led by our ",{"text":1268,"type":761,"marks":1269},"FightCamp",[1270],{"type":770,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1274,"type":761}," trainers.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1276,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1281,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1282,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1277,"component":118,"meta_info":1278,"meta_title":7,"block_image":1279,"cover_image":1280,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-01-20 00:00","article",{"_uid":1286,"title":657,"plugin":43,"description":1287},"055d5497-8a0d-4d67-8fa9-b7b6f62777b0","Whether you're on the heavy bag or shadowboxing, challenge yourself with this equipment optional 5-round AMRAP-style cardio kickboxing workout.",{"id":1289,"alt":657,"name":7,"focus":48,"title":657,"filename":1290,"copyright":7,"fieldtype":50},3594535,"https://a.storyblok.com/f/115220/2400x990/845e03bfd0/kick-up-your-cardio-with-this-all-level-kickboxing-workout.png","kick-up-your-cardio-with-this-all-level-kickboxing-workout","blogs/kick-up-your-cardio-with-this-all-level-kickboxing-workout",-3230,[1295,1296],"featured","home-trending",60887917,"e792a278-b21d-48c1-bedd-2ee31a5c22f2","2022-01-20T02:27:00.000Z","training/{{story.slug}}",[],["Reactive",1303],[1304,1486,1777,2006,2428,2622],{"name":1305,"created_at":1306,"published_at":1307,"updated_at":1308,"id":1309,"uuid":1310,"content":1311,"slug":1480,"full_slug":1481,"sort_by_date":48,"position":1482,"tag_list":1483,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":1484,"first_published_at":1307,"release_id":48,"lang":60,"path":1300,"alternates":1485,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1312,"faqs":1313,"title":1305,"topic":1322,"author":1337,"content":1338,"category":1461,"schedule":1469,"component":1284,"meta_info":1470,"cover_image":1474,"description":1478,"contributors":1479},"c6387572-343f-40bf-8172-852035367c90",[1314,1318],{"_uid":1315,"answer":1316,"question":1317,"component":669},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1319,"answer":1320,"question":1321,"component":669},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1323,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1335,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1324,"component":39,"meta_info":1332,"block_image":1333,"cover_image":1334,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1326,"component":118,"meta_info":1327,"meta_title":7,"block_image":1328,"cover_image":1329,"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":754,"content":1339},[1340,1345,1348,1353,1358,1362,1367,1371,1376,1389,1394,1407,1412,1416,1421,1432,1437,1441,1446,1457],{"type":797,"attrs":1341,"content":1342},{"level":799},[1343],{"text":1344,"type":761},"Boxing Gym Culture",{"type":757,"content":1346},[1347],{"text":1320,"type":761},{"type":797,"attrs":1349,"content":1350},{"level":799},[1351],{"text":1352,"type":761},"What Are the Basic Boxing Gym Rules? ",{"type":797,"attrs":1354,"content":1355},{"level":832},[1356],{"text":1357,"type":761},"Yes Coach, No Coach",{"type":757,"content":1359},[1360],{"text":1361,"type":761},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":797,"attrs":1363,"content":1364},{"level":832},[1365],{"text":1366,"type":761},"Sharing is Caring",{"type":757,"content":1368},[1369],{"text":1370,"type":761},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":797,"attrs":1372,"content":1373},{"level":832},[1374],{"text":1375,"type":761},"Keep it Clean",{"type":757,"content":1377},[1378,1380,1387],{"text":1379,"type":761},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1381,"type":761,"marks":1382},"clean it off.",[1383],{"type":770,"attrs":1384},{"href":1385,"uuid":48,"anchor":48,"custom":1386,"target":773,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1388,"type":761}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":797,"attrs":1390,"content":1391},{"level":832},[1392],{"text":1393,"type":761},"No Killers in Sparring",{"type":757,"content":1395},[1396,1398,1405],{"text":1397,"type":761},"In most boxing gym workouts you will find yourself ",{"text":1399,"type":761,"marks":1400},"sparring",[1401],{"type":770,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"custom":1404,"target":773,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1406,"type":761},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":797,"attrs":1408,"content":1409},{"level":832},[1410],{"text":1411,"type":761},"Don’t Dump Your Weights",{"type":757,"content":1413},[1414],{"text":1415,"type":761},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":797,"attrs":1417,"content":1418},{"level":832},[1419],{"text":1420,"type":761},"Leave the Weightcut Fighter Alone",{"type":757,"content":1422},[1423,1425,1430],{"text":1424,"type":761},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1426,"type":761,"marks":1427},"leave them alone.",[1428],{"type":1429},"italic",{"text":1431,"type":761}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":797,"attrs":1433,"content":1434},{"level":832},[1435],{"text":1436,"type":761},"The Golden Rule",{"type":757,"content":1438},[1439],{"text":1440,"type":761},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":797,"attrs":1442,"content":1443},{"level":799},[1444],{"text":1445,"type":761},"Train Like a Fighter",{"type":757,"content":1447},[1448,1450,1455],{"text":1449,"type":761},"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":1268,"type":761,"marks":1451},[1452],{"type":770,"attrs":1453},{"href":772,"uuid":48,"anchor":48,"custom":1454,"target":773,"linktype":13},{},{"text":1456,"type":761}," 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":757,"content":1458},[1459],{"text":1460,"type":761},"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":1462,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1467,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1463,"component":118,"meta_info":1464,"meta_title":7,"block_image":1465,"cover_image":1466,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1471,"title":1472,"plugin":43,"description":1473},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1475,"alt":1476,"name":7,"focus":7,"title":1476,"filename":1477,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1295],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1487,"created_at":1488,"published_at":1489,"updated_at":1490,"id":1491,"uuid":1492,"content":1493,"slug":1770,"full_slug":1771,"sort_by_date":48,"position":1772,"tag_list":1773,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":1774,"first_published_at":1775,"release_id":48,"lang":60,"path":1300,"alternates":1776,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1494,"faqs":1495,"title":1508,"topic":1509,"author":1337,"content":1524,"category":1751,"schedule":1759,"component":1284,"meta_info":1760,"cover_image":1764,"description":1768,"contributors":1769},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1496,1500,1504],{"_uid":1497,"answer":1498,"question":1499,"component":669},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1501,"answer":1502,"question":1503,"component":669},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1505,"answer":1506,"question":1507,"component":669},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1510,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1522,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1523,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1511,"component":39,"meta_info":1519,"block_image":1520,"cover_image":1521,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1512,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1517,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1513,"component":118,"meta_info":1514,"meta_title":7,"block_image":1515,"cover_image":1516,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":1525},[1526,1530,1535,1548,1563,1568,1588,1592,1597,1614,1618,1638,1642,1647,1662,1666,1671,1695,1700,1714,1718,1732,1736,1747],{"type":757,"content":1527},[1528],{"text":1529,"type":761},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":797,"attrs":1531,"content":1532},{"level":799},[1533],{"text":1534,"type":761},"Floyd “Money” Mayweather Jr.",{"type":806,"attrs":1536},{"id":1537,"body":1538},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1539],{"url":1540,"_uid":1542,"image":1543,"component":816,"copyright_details":1547},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1544,"alt":1545,"name":7,"focus":7,"title":1545,"filename":1546,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":757,"content":1549},[1550,1552,1561],{"text":1551,"type":761},"Regarded as the best technical boxer of this age, ",{"text":1553,"type":761,"marks":1554},"Floyd Mayweather Jr.",[1555,1559],{"type":770,"attrs":1556},{"href":1557,"uuid":48,"anchor":48,"custom":1558,"target":773,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1560},"underline",{"text":1562,"type":761}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":797,"attrs":1564,"content":1565},{"level":832},[1566],{"text":1567,"type":761},"The Philly Shell",{"type":837,"content":1569},[1570,1576,1582],{"type":840,"content":1571},[1572],{"type":757,"content":1573},[1574],{"text":1575,"type":761},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":840,"content":1577},[1578],{"type":757,"content":1579},[1580],{"text":1581,"type":761},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":840,"content":1583},[1584],{"type":757,"content":1585},[1586],{"text":1587,"type":761},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":757,"content":1589},[1590],{"text":1591,"type":761},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":797,"attrs":1593,"content":1594},{"level":799},[1595],{"text":1596,"type":761},"Pernell “Sweet Pea” Whitaker",{"type":806,"attrs":1598},{"id":1537,"body":1599},[1600],{"url":1601,"_uid":1602,"image":1603,"component":816,"copyright_details":1607},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1604,"alt":1605,"name":7,"focus":7,"title":1605,"filename":1606,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1608],{"_uid":1609,"link":1610,"title":1612,"component":1613},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1611,"target":773,"linktype":13,"fieldtype":14,"cached_url":1611},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":757,"content":1615},[1616],{"text":1617,"type":761},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":837,"content":1619},[1620,1626,1632],{"type":840,"content":1621},[1622],{"type":757,"content":1623},[1624],{"text":1625,"type":761},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":840,"content":1627},[1628],{"type":757,"content":1629},[1630],{"text":1631,"type":761},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":840,"content":1633},[1634],{"type":757,"content":1635},[1636],{"text":1637,"type":761},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":757,"content":1639},[1640],{"text":1641,"type":761},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":797,"attrs":1643,"content":1644},{"level":799},[1645],{"text":1646,"type":761},"Muhammad Ali",{"type":806,"attrs":1648},{"id":1537,"body":1649},[1650],{"url":1651,"_uid":1652,"image":1653,"component":816,"copyright_details":1656},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1654,"alt":1545,"name":7,"focus":7,"title":1545,"filename":1655,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1657],{"_uid":1658,"link":1659,"title":1661,"component":1613},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1660,"target":773,"linktype":13,"fieldtype":14,"cached_url":1660},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":757,"content":1663},[1664],{"text":1665,"type":761},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":797,"attrs":1667,"content":1668},{"level":832},[1669],{"text":1670,"type":761},"The Ali Shuffle",{"type":837,"content":1672},[1673,1689],{"type":840,"content":1674},[1675],{"type":757,"content":1676},[1677,1679,1687],{"text":1678,"type":761},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1680,"type":761,"marks":1681},"To do the Ali Shuffle",[1682,1686],{"type":770,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"custom":1685,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1560},{"text":1688,"type":761},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":840,"content":1690},[1691],{"type":757,"content":1692},[1693],{"text":1694,"type":761},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":797,"attrs":1696,"content":1697},{"level":832},[1698],{"text":1699,"type":761},"The Rope a Dope",{"type":837,"content":1701},[1702,1708],{"type":840,"content":1703},[1704],{"type":757,"content":1705},[1706],{"text":1707,"type":761},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":840,"content":1709},[1710],{"type":757,"content":1711},[1712],{"text":1713,"type":761},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":757,"content":1715},[1716],{"text":1717,"type":761},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":757,"content":1719},[1720,1722,1730],{"text":1721,"type":761},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1723,"type":761,"marks":1724},"FightCamp Community",[1725,1729],{"type":770,"attrs":1726},{"href":1727,"uuid":48,"anchor":48,"custom":1728,"target":773,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1560},{"text":1731,"type":761},"!",{"type":797,"attrs":1733,"content":1734},{"level":799},[1735],{"text":1445,"type":761},{"type":757,"content":1737},[1738,1739,1745],{"text":1449,"type":761},{"text":1268,"type":761,"marks":1740},[1741,1744],{"type":770,"attrs":1742},{"href":772,"uuid":48,"anchor":48,"custom":1743,"target":773,"linktype":13},{},{"type":1560},{"text":1746,"type":761}," 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":757,"content":1748},[1749],{"text":1750,"type":761},"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":1752,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1757,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1753,"component":118,"meta_info":1754,"meta_title":7,"block_image":1755,"cover_image":1756,"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":1761,"title":1762,"plugin":43,"description":1763},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1765,"alt":1766,"name":7,"focus":7,"title":1766,"filename":1767,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1295],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1778,"created_at":1779,"published_at":1780,"updated_at":1781,"id":1782,"uuid":1783,"content":1784,"slug":1999,"full_slug":2000,"sort_by_date":48,"position":2001,"tag_list":2002,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":2003,"first_published_at":2004,"release_id":48,"lang":60,"path":1300,"alternates":2005,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1785,"faqs":1786,"title":1778,"topic":1803,"author":1818,"content":1819,"category":1983,"schedule":1991,"component":1284,"meta_info":1992,"cover_image":1995,"description":1994,"contributors":1998},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1787,1791,1795,1799],{"_uid":1788,"answer":1789,"question":1790,"component":669},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1792,"answer":1793,"question":1794,"component":669},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1796,"answer":1797,"question":1798,"component":669},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1800,"answer":1801,"question":1802,"component":669},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1804,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1816,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1805,"component":39,"meta_info":1813,"block_image":1814,"cover_image":1815,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1806,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1811,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1812,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1807,"component":118,"meta_info":1808,"meta_title":7,"block_image":1809,"cover_image":1810,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":754,"content":1820},[1821,1834,1847,1852,1856,1866,1870,1875,1879,1883,1889,1899,1912,1917,1928,1931,1941,1942,1947,1960,1971,1980],{"type":757,"content":1822},[1823,1825,1832],{"text":1824,"type":761},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1826,"type":761,"marks":1827},"Aaron Swenson",[1828],{"type":770,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"custom":1831,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1833,"type":761}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":806,"attrs":1835},{"id":1836,"body":1837},"0a18151c-90cf-40c6-926a-b258a15847a9",[1838],{"_uid":1839,"link":1840,"image":1842,"title":1844,"component":1846},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1841,"linktype":13,"fieldtype":14,"cached_url":1841},"https://youtu.be/oMc52QTWo1A",{"id":1843,"alt":1844,"name":7,"focus":48,"title":1844,"filename":1845,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":797,"attrs":1848,"content":1849},{"level":799},[1850],{"text":1851,"type":761},"The Rebellious Age",{"type":757,"content":1853},[1854],{"text":1855,"type":761},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":806,"attrs":1857},{"id":1836,"body":1858},[1859],{"url":1860,"_uid":1861,"image":1862,"component":816,"copyright_details":1865},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1863,"alt":1826,"name":7,"focus":48,"title":1826,"filename":1864,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":757,"content":1867},[1868],{"text":1869,"type":761},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":797,"attrs":1871,"content":1872},{"level":799},[1873],{"text":1874,"type":761},"It’s Time To Spar",{"type":757,"content":1876},[1877],{"text":1878,"type":761},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":757,"content":1880},[1881],{"text":1882,"type":761},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":797,"attrs":1884,"content":1885},{"level":799},[1886,1888],{"text":1887,"type":761},"Humbling Experience and A New Life Path",{"type":804},{"type":806,"attrs":1890},{"id":1836,"body":1891},[1892],{"url":1893,"_uid":1894,"image":1895,"component":816,"copyright_details":1898},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1896,"alt":1826,"name":7,"focus":48,"title":1826,"filename":1897,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":757,"content":1900},[1901,1903,1910],{"text":1902,"type":761},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1904,"type":761,"marks":1905},"body shot",[1906],{"type":770,"attrs":1907},{"href":1908,"uuid":48,"anchor":48,"custom":1909,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1911,"type":761}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":797,"attrs":1913,"content":1914},{"level":799},[1915,1916],{"text":1802,"type":761},{"type":804},{"type":806,"attrs":1918},{"id":1836,"body":1919},[1920],{"url":1921,"_uid":1922,"image":1923,"component":816,"copyright_details":1927},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1924,"alt":1925,"name":7,"focus":48,"title":1925,"filename":1926,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":757,"content":1929},[1930],{"text":1801,"type":761},{"type":806,"attrs":1932},{"id":1933,"body":1934},"ce079800-7842-415f-8625-1c76bcc86c9f",[1935],{"_uid":1936,"text":1937,"image":1938,"author":1939,"component":1940},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":757},{"type":797,"attrs":1943,"content":1944},{"level":799},[1945],{"text":1946,"type":761},"Inspirational FightCamp Trainers",{"type":757,"content":1948},[1949,1951,1958],{"text":1950,"type":761},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1952,"type":761,"marks":1953},"FightCamp Trainers",[1954],{"type":770,"attrs":1955},{"href":1956,"uuid":48,"anchor":48,"custom":1957,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1959,"type":761}," have you covered.",{"type":806,"attrs":1961},{"id":1836,"body":1962},[1963],{"url":1964,"_uid":1965,"image":1966,"component":816,"copyright_details":1970},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1967,"alt":1968,"name":7,"focus":48,"title":1968,"filename":1969,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":757,"content":1972},[1973,1974,1979],{"text":1449,"type":761},{"text":1268,"type":761,"marks":1975},[1976],{"type":770,"attrs":1977},{"href":772,"uuid":48,"anchor":48,"custom":1978,"target":773,"linktype":13},{},{"text":1746,"type":761},{"type":757,"content":1981},[1982],{"text":1750,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1984,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1989,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1990,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1985,"component":118,"meta_info":1986,"meta_title":7,"block_image":1987,"cover_image":1988,"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":1993,"title":1778,"plugin":43,"description":1994},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1996,"alt":1778,"name":7,"focus":48,"title":1778,"filename":1997,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1295],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2007,"created_at":2008,"published_at":2009,"updated_at":2010,"id":2011,"uuid":2012,"content":2013,"slug":2421,"full_slug":2422,"sort_by_date":48,"position":2423,"tag_list":2424,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":2425,"first_published_at":2426,"release_id":48,"lang":60,"path":1300,"alternates":2427,"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":2014,"faqs":2015,"title":2007,"topic":2036,"author":2051,"content":2052,"category":2405,"schedule":2413,"component":1284,"meta_info":2414,"cover_image":2417,"description":2416,"contributors":2420},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2016,2020,2024,2028,2032],{"_uid":2017,"answer":2018,"question":2019,"component":669},"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":2021,"answer":2022,"question":2023,"component":669},"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":2025,"answer":2026,"question":2027,"component":669},"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":2029,"answer":2030,"question":2031,"component":669},"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":2033,"answer":2034,"question":2035,"component":669},"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":2037,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2049,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2050,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2038,"component":39,"meta_info":2046,"block_image":2047,"cover_image":2048,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2040,"component":118,"meta_info":2041,"meta_title":7,"block_image":2042,"cover_image":2043,"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":754,"content":2053},[2054,2058,2061,2073,2078,2083,2148,2153,2179,2184,2188,2193,2201,2213,2218,2229,2234,2245,2250,2261,2266,2278,2283,2294,2299,2319,2324,2329,2349,2354,2373,2378,2391,2395],{"type":757,"content":2055},[2056],{"text":2057,"type":761},"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":757,"content":2059},[2060],{"text":2018,"type":761},{"type":806,"attrs":2062},{"id":2063,"body":2064},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2065],{"_uid":2066,"link":2067,"image":2069,"title":2071,"component":1846},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2068,"linktype":13,"fieldtype":14,"cached_url":2068},"https://pin.it/2zdpNMs",{"id":2070,"alt":2071,"name":7,"focus":48,"title":2071,"filename":2072,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":797,"attrs":2074,"content":2075},{"level":799},[2076],{"text":2077,"type":761},"Top Rock Step-By-Step",{"type":797,"attrs":2079,"content":2080},{"level":832},[2081],{"text":2082,"type":761},"The Feet",{"type":837,"content":2084},[2085,2091,2111,2117,2136,2142],{"type":840,"content":2086},[2087],{"type":757,"content":2088},[2089],{"text":2090,"type":761},"Begin by starting in an athletic stance on the balls of your feet",{"type":840,"content":2092},[2093,2097],{"type":757,"content":2094},[2095],{"text":2096,"type":761},"To start, being by doing a “step out”",{"type":837,"content":2098},[2099,2105],{"type":840,"content":2100},[2101],{"type":757,"content":2102},[2103],{"text":2104,"type":761},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":840,"content":2106},[2107],{"type":757,"content":2108},[2109],{"text":2110,"type":761},"Pause for a half-second",{"type":840,"content":2112},[2113],{"type":757,"content":2114},[2115],{"text":2116,"type":761},"Return to the starting stance by performing a slight hop backward",{"type":840,"content":2118},[2119,2123],{"type":757,"content":2120},[2121],{"text":2122,"type":761},"Once returned, perform the opposite foot “step out”",{"type":837,"content":2124},[2125,2131],{"type":840,"content":2126},[2127],{"type":757,"content":2128},[2129],{"text":2130,"type":761},"Make sure the step out is in front of the opposite foot and crosses over",{"type":840,"content":2132},[2133],{"type":757,"content":2134},[2135],{"text":2110,"type":761},{"type":840,"content":2137},[2138],{"type":757,"content":2139},[2140],{"text":2141,"type":761},"Hop back to the starting position",{"type":840,"content":2143},[2144],{"type":757,"content":2145},[2146],{"text":2147,"type":761},"Continue Top Rocking for the remainder of the set",{"type":797,"attrs":2149,"content":2150},{"level":832},[2151],{"text":2152,"type":761},"The Arms",{"type":837,"content":2154},[2155,2161,2167,2173],{"type":840,"content":2156},[2157],{"type":757,"content":2158},[2159],{"text":2160,"type":761},"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":840,"content":2162},[2163],{"type":757,"content":2164},[2165],{"text":2166,"type":761},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":840,"content":2168},[2169],{"type":757,"content":2170},[2171],{"text":2172,"type":761},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":840,"content":2174},[2175],{"type":757,"content":2176},[2177],{"text":2178,"type":761},"Continue using this arm motion to help with rhythm and balance",{"type":797,"attrs":2180,"content":2181},{"level":799},[2182],{"text":2183,"type":761},"Movement Key Points",{"type":757,"content":2185},[2186],{"text":2187,"type":761},"Here are some key things to focus on while performing the Top Rock:",{"type":797,"attrs":2189,"content":2190},{"level":832},[2191],{"text":2192,"type":761},"Start by swinging your arms",{"type":837,"content":2194},[2195],{"type":840,"content":2196},[2197],{"type":757,"content":2198},[2199],{"text":2200,"type":761},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":806,"attrs":2202},{"id":2203,"body":2204},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2205],{"url":2206,"_uid":2207,"image":2208,"component":816,"copyright_details":2212},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2209,"alt":2210,"name":7,"focus":48,"title":2210,"filename":2211,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":797,"attrs":2214,"content":2215},{"level":832},[2216],{"text":2217,"type":761},"On each hop back, your arms should cross in front of your chest",{"type":806,"attrs":2219},{"id":2203,"body":2220},[2221],{"url":2222,"_uid":2223,"image":2224,"component":816,"copyright_details":2228},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2225,"alt":2226,"name":7,"focus":48,"title":2226,"filename":2227,"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":797,"attrs":2230,"content":2231},{"level":832},[2232],{"text":2233,"type":761},"One foot should cross at a time",{"type":806,"attrs":2235},{"id":2203,"body":2236},[2237],{"url":2238,"_uid":2239,"image":2240,"component":816,"copyright_details":2244},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2241,"alt":2242,"name":7,"focus":48,"title":2242,"filename":2243,"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":797,"attrs":2246,"content":2247},{"level":832},[2248],{"text":2249,"type":761},"Perform the movement by staying on the balls of your feet",{"type":806,"attrs":2251},{"id":2203,"body":2252},[2253],{"url":2254,"_uid":2255,"image":2256,"component":816,"copyright_details":2260},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2257,"alt":2258,"name":7,"focus":48,"title":2258,"filename":2259,"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":797,"attrs":2262,"content":2263},{"level":832},[2264],{"text":2265,"type":761},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":806,"attrs":2267},{"id":2268,"body":2269},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2270],{"url":2271,"_uid":2272,"image":2273,"component":816,"copyright_details":2277},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2274,"alt":2275,"name":7,"focus":48,"title":2275,"filename":2276,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":797,"attrs":2279,"content":2280},{"level":832},[2281],{"text":2282,"type":761},"Stay loose and have fun!",{"type":806,"attrs":2284},{"id":2203,"body":2285},[2286],{"url":2287,"_uid":2288,"image":2289,"component":816,"copyright_details":2293},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2290,"alt":2291,"name":7,"focus":48,"title":2291,"filename":2292,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":797,"attrs":2295,"content":2296},{"level":799},[2297],{"text":2298,"type":761},"Muscles Used",{"type":837,"content":2300},[2301,2307,2313],{"type":840,"content":2302},[2303],{"type":757,"content":2304},[2305],{"text":2306,"type":761},"Deltoids",{"type":840,"content":2308},[2309],{"type":757,"content":2310},[2311],{"text":2312,"type":761},"Core",{"type":840,"content":2314},[2315],{"type":757,"content":2316},[2317],{"text":2318,"type":761},"Calves",{"type":797,"attrs":2320,"content":2321},{"level":799},[2322],{"text":2323,"type":761},"Application",{"type":797,"attrs":2325,"content":2326},{"level":832},[2327],{"text":2328,"type":761},"For Sets",{"type":837,"content":2330},[2331,2337,2343],{"type":840,"content":2332},[2333],{"type":757,"content":2334},[2335],{"text":2336,"type":761},"Perform 3-6 sets",{"type":840,"content":2338},[2339],{"type":757,"content":2340},[2341],{"text":2342,"type":761},"12-20 repetitions each way",{"type":840,"content":2344},[2345],{"type":757,"content":2346},[2347],{"text":2348,"type":761},"Rest 30-45 seconds between sets",{"type":797,"attrs":2350,"content":2351},{"level":832},[2352],{"text":2353,"type":761},"For Time",{"type":837,"content":2355},[2356,2361,2367],{"type":840,"content":2357},[2358],{"type":757,"content":2359},[2360],{"text":2336,"type":761},{"type":840,"content":2362},[2363],{"type":757,"content":2364},[2365],{"text":2366,"type":761},"Perform for 30-90 seconds",{"type":840,"content":2368},[2369],{"type":757,"content":2370},[2371],{"text":2372,"type":761},"Rest 45-60 seconds between sets",{"type":797,"attrs":2374,"content":2375},{"level":799},[2376],{"text":2377,"type":761},"Dance Moves For Boxers",{"type":757,"content":2379},[2380,2382,2389],{"text":2381,"type":761},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2383,"type":761,"marks":2384},"Flo Master",[2385],{"type":770,"attrs":2386},{"href":2387,"uuid":48,"anchor":48,"custom":2388,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2390,"type":761},". ",{"type":797,"attrs":2392,"content":2393},{"level":799},[2394],{"text":1445,"type":761},{"type":757,"content":2396},[2397,2398,2403],{"text":1449,"type":761},{"text":1268,"type":761,"marks":2399},[2400],{"type":770,"attrs":2401},{"href":772,"uuid":48,"anchor":48,"custom":2402,"target":773,"linktype":13},{},{"text":2404,"type":761}," 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":2406,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2411,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2412,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2407,"component":118,"meta_info":2408,"meta_title":7,"block_image":2409,"cover_image":2410,"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":2415,"title":2007,"plugin":43,"description":2416},"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":2418,"alt":2007,"name":7,"focus":48,"title":2007,"filename":2419,"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,[1295],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2429,"created_at":2430,"published_at":2431,"updated_at":2432,"id":2433,"uuid":2434,"content":2435,"slug":2616,"full_slug":2617,"sort_by_date":48,"position":2618,"tag_list":2619,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":2620,"first_published_at":2431,"release_id":48,"lang":60,"path":1300,"alternates":2621,"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":2436,"faqs":2437,"title":2429,"topic":2442,"author":1337,"content":2457,"category":2597,"schedule":2605,"component":1284,"meta_info":2606,"cover_image":2610,"description":2614,"contributors":2615},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2438],{"_uid":2439,"answer":2440,"question":2441,"component":669},"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":2443,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2455,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2456,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2444,"component":39,"meta_info":2452,"block_image":2453,"cover_image":2454,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2445,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2450,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2446,"component":118,"meta_info":2447,"meta_title":7,"block_image":2448,"cover_image":2449,"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":754,"content":2458},[2459,2463,2468,2473,2496,2501,2524,2529,2543,2548,2562,2567,2571,2576,2580,2584,2594],{"type":757,"content":2460},[2461],{"text":2462,"type":761},"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":797,"attrs":2464,"content":2465},{"level":799},[2466],{"text":2467,"type":761},"5 Ways to Shake Up Your Cardio",{"type":797,"attrs":2469,"content":2470},{"level":832},[2471],{"text":2472,"type":761},"Swimming",{"type":757,"content":2474},[2475,2477,2484,2486,2494],{"text":2476,"type":761},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2478,"type":761,"marks":2479},"Flo Master’s",[2480,2483],{"type":770,"attrs":2481},{"href":2387,"uuid":48,"anchor":48,"custom":2482,"target":773,"linktype":13},{},{"type":1560},{"text":2485,"type":761}," favorite forms of ",{"text":2487,"type":761,"marks":2488},"active recovery",[2489,2493],{"type":770,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"custom":2492,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1560},{"text":2495,"type":761}," 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":797,"attrs":2497,"content":2498},{"level":832},[2499],{"text":2500,"type":761},"Tabata Bag Drills",{"type":757,"content":2502},[2503,2505,2513,2515,2522],{"text":2504,"type":761},"One great way to get your anaerobic endurance up is with ",{"text":2506,"type":761,"marks":2507},"Tabata",[2508,2512],{"type":770,"attrs":2509},{"href":2510,"uuid":48,"anchor":48,"custom":2511,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1560},{"text":2514,"type":761}," 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":2516,"type":761,"marks":2517},"FightCamp App",[2518,2521],{"type":770,"attrs":2519},{"href":1272,"uuid":48,"anchor":48,"custom":2520,"target":773,"linktype":13},{},{"type":1560},{"text":2523,"type":761}," 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":797,"attrs":2525,"content":2526},{"level":832},[2527],{"text":2528,"type":761},"Footwork Heavy Sports",{"type":757,"content":2530},[2531,2533,2541],{"text":2532,"type":761},"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":2534,"type":761,"marks":2535},"dancing",[2536,2540],{"type":770,"attrs":2537},{"href":2538,"uuid":48,"anchor":48,"custom":2539,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1560},{"text":2542,"type":761}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":797,"attrs":2544,"content":2545},{"level":832},[2546],{"text":2547,"type":761},"Hiking",{"type":757,"content":2549},[2550,2552,2560],{"text":2551,"type":761},"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":2553,"type":761,"marks":2554},"healthy snacks",[2555,2559],{"type":770,"attrs":2556},{"href":2557,"uuid":48,"anchor":48,"custom":2558,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1560},{"text":2561,"type":761},"! ",{"type":797,"attrs":2563,"content":2564},{"level":832},[2565],{"text":2566,"type":761},"Shadowboxing Punchouts",{"type":757,"content":2568},[2569],{"text":2570,"type":761},"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":797,"attrs":2572,"content":2573},{"level":799},[2574],{"text":2575,"type":761},"Shaking Up Your Cardio",{"type":757,"content":2577},[2578],{"text":2579,"type":761},"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":797,"attrs":2581,"content":2582},{"level":799},[2583],{"text":1445,"type":761},{"type":757,"content":2585},[2586,2587,2593],{"text":1449,"type":761},{"text":1268,"type":761,"marks":2588},[2589,2592],{"type":770,"attrs":2590},{"href":772,"uuid":48,"anchor":48,"custom":2591,"target":773,"linktype":13},{},{"type":1560},{"text":1456,"type":761},{"type":757,"content":2595},[2596],{"text":1750,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2598,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2603,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2604,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2599,"component":118,"meta_info":2600,"meta_title":7,"block_image":2601,"cover_image":2602,"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":2607,"title":2608,"plugin":43,"description":2609},"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":2611,"alt":2612,"name":7,"focus":7,"title":2612,"filename":2613,"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,[1295],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2623,"created_at":2624,"published_at":2625,"updated_at":2626,"id":2627,"uuid":2628,"content":2629,"slug":2957,"full_slug":2958,"sort_by_date":48,"position":2959,"tag_list":2960,"is_startpage":9,"parent_id":1297,"meta_data":48,"group_id":2961,"first_published_at":2625,"release_id":48,"lang":60,"path":1300,"alternates":2962,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2630,"faqs":2631,"title":2623,"topic":2680,"author":2695,"content":2696,"category":2940,"schedule":2948,"component":1284,"meta_info":2949,"cover_image":2953,"description":2952,"contributors":2956},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2632,2636,2640,2644,2648,2652,2656,2660,2664,2668,2672,2676],{"_uid":2633,"answer":2634,"question":2635,"component":669},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2637,"answer":2638,"question":2639,"component":669},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2641,"answer":2642,"question":2643,"component":669},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2645,"answer":2646,"question":2647,"component":669},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2649,"answer":2650,"question":2651,"component":669},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2653,"answer":2654,"question":2655,"component":669},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2657,"answer":2658,"question":2659,"component":669},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2661,"answer":2662,"question":2663,"component":669},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2665,"answer":2666,"question":2667,"component":669},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2669,"answer":2670,"question":2671,"component":669},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2673,"answer":2674,"question":2675,"component":669},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2677,"answer":2678,"question":2679,"component":669},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2681,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2693,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2682,"component":39,"meta_info":2690,"block_image":2691,"cover_image":2692,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2683,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2684,"component":118,"meta_info":2685,"meta_title":7,"block_image":2686,"cover_image":2687,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":754,"content":2697},[2698,2718,2730,2742,2747,2751,2762,2766,2780,2784,2789,2792,2796,2807,2819,2823,2826,2831,2842,2854,2858,2861,2866,2877,2881,2885,2889,2892,2897,2908,2912,2916,2920,2925,2929,2937],{"type":757,"content":2699},[2700,2702,2708,2710,2716],{"text":2701,"type":761},"Out of the ",{"text":2703,"type":761,"marks":2704},"six (6) basic punches",[2705],{"type":770,"attrs":2706},{"href":2707,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2709,"type":761}," in boxing, punch number one is the ",{"text":2711,"type":761,"marks":2712},"jab",[2713],{"type":770,"attrs":2714},{"href":2715,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2717,"type":761},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":757,"content":2719},[2720,2722,2728],{"text":2721,"type":761},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2723,"type":761,"marks":2724},"Coach PJ",[2725],{"type":770,"attrs":2726},{"href":2727,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2729,"type":761}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":806,"attrs":2731},{"id":2732,"body":2733},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2734],{"_uid":2735,"link":2736,"image":2738,"title":2740,"component":1846},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2737,"linktype":13,"fieldtype":14,"cached_url":2737},"https://youtu.be/JM-8c3EqwZg",{"id":2739,"alt":2740,"name":7,"focus":48,"title":2740,"filename":2741,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":797,"attrs":2743,"content":2744},{"level":799},[2745],{"text":2746,"type":761},"5 Most Common Jab Mistakes",{"type":797,"attrs":2748,"content":2749},{"level":832},[2750],{"text":2643,"type":761},{"type":806,"attrs":2752},{"id":2732,"body":2753},[2754],{"url":2755,"_uid":2756,"image":2757,"component":816,"copyright_details":2761},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2758,"alt":2759,"name":7,"focus":48,"title":2759,"filename":2760,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":757,"content":2763},[2764],{"text":2765,"type":761},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":837,"content":2767},[2768,2774],{"type":840,"content":2769},[2770],{"type":757,"content":2771},[2772],{"text":2773,"type":761},"While extending the arm to punch",{"type":840,"content":2775},[2776],{"type":757,"content":2777},[2778],{"text":2779,"type":761},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":757,"content":2781},[2782],{"text":2783,"type":761},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":797,"attrs":2785,"content":2786},{"level":832},[2787],{"text":2788,"type":761},"How To Fix It:",{"type":757,"content":2790},[2791],{"text":2646,"type":761},{"type":797,"attrs":2793,"content":2794},{"level":832},[2795],{"text":2651,"type":761},{"type":806,"attrs":2797},{"id":2732,"body":2798},[2799],{"url":2800,"_uid":2801,"image":2802,"component":816,"copyright_details":2806},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2803,"alt":2804,"name":7,"focus":48,"title":2804,"filename":2805,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":757,"content":2808},[2809,2811,2817],{"text":2810,"type":761},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2812,"type":761,"marks":2813},"hook",[2814],{"type":770,"attrs":2815},{"href":2816,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2818,"type":761}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":797,"attrs":2820,"content":2821},{"level":832},[2822],{"text":2788,"type":761},{"type":757,"content":2824},[2825],{"text":2654,"type":761},{"type":797,"attrs":2827,"content":2828},{"level":832},[2829],{"text":2830,"type":761},"3. Pushing the Jab",{"type":806,"attrs":2832},{"id":2732,"body":2833},[2834],{"url":2835,"_uid":2836,"image":2837,"component":816,"copyright_details":2841},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2838,"alt":2839,"name":7,"focus":48,"title":2839,"filename":2840,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":757,"content":2843},[2844,2846,2852],{"text":2845,"type":761},"“Pushing the jab” means leaning into the punch. In your ",{"text":2847,"type":761,"marks":2848},"boxing stance",[2849],{"type":770,"attrs":2850},{"href":2851,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2853,"type":761},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":797,"attrs":2855,"content":2856},{"level":832},[2857],{"text":2788,"type":761},{"type":757,"content":2859},[2860],{"text":2662,"type":761},{"type":797,"attrs":2862,"content":2863},{"level":832},[2864],{"text":2865,"type":761},"4. Flaring Your Elbows",{"type":806,"attrs":2867},{"id":2732,"body":2868},[2869],{"url":2870,"_uid":2871,"image":2872,"component":816,"copyright_details":2876},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2873,"alt":2874,"name":7,"focus":48,"title":2874,"filename":2875,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":757,"content":2878},[2879],{"text":2880,"type":761},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":757,"content":2882},[2883],{"text":2884,"type":761},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":797,"attrs":2886,"content":2887},{"level":832},[2888],{"text":2788,"type":761},{"type":757,"content":2890},[2891],{"text":2670,"type":761},{"type":797,"attrs":2893,"content":2894},{"level":832},[2895],{"text":2896,"type":761},"5. Not Jabbing Enough",{"type":806,"attrs":2898},{"id":2732,"body":2899},[2900],{"url":2901,"_uid":2902,"image":2903,"component":816,"copyright_details":2907},{"id":7,"url":7,"linktype":1541,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2904,"alt":2905,"name":7,"focus":48,"title":2905,"filename":2906,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":757,"content":2909},[2910],{"text":2911,"type":761},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":797,"attrs":2913,"content":2914},{"level":832},[2915],{"text":2788,"type":761},{"type":757,"content":2917},[2918],{"text":2919,"type":761},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":797,"attrs":2921,"content":2922},{"level":799},[2923],{"text":2924,"type":761},"Keep On Jabbing",{"type":757,"content":2926},[2927],{"text":2928,"type":761},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":757,"content":2930},[2931,2932,2936],{"text":1449,"type":761},{"text":1268,"type":761,"marks":2933},[2934],{"type":770,"attrs":2935},{"href":772,"uuid":48,"anchor":48,"target":773,"linktype":13},{"text":1746,"type":761},{"type":757,"content":2938},[2939],{"text":1460,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2941,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2946,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2947,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2942,"component":118,"meta_info":2943,"meta_title":7,"block_image":2944,"cover_image":2945,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2950,"title":2951,"plugin":43,"description":2952},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2954,"alt":2623,"name":7,"focus":48,"title":2623,"filename":2955,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1295],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1284,"created_at":2964,"published_at":2965,"updated_at":2966,"id":2967,"uuid":2968,"content":2969,"slug":1284,"full_slug":2990,"sort_by_date":48,"position":446,"tag_list":2991,"is_startpage":9,"parent_id":2992,"meta_data":48,"group_id":2993,"first_published_at":2994,"release_id":48,"lang":60,"path":7,"alternates":2995,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2970,"component":2971,"meta_info":2972,"custom_content_list":2974},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2973,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2975,2980,2985],{"_uid":2976,"label":2977,"value":2978,"dev_id":2979,"component":761},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2981,"label":2982,"value":2983,"dev_id":2984,"component":761},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2986,"label":2987,"value":2988,"dev_id":2989,"component":761},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892857960]