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Loosening your muscles, getting your joints more mobile, and slightly raising your body temperature are all effects of dynamic stretching and will prepare your body to start sweating. Before any workout, but especially when you are going to be throwing kicks, it is key to incorporate dynamic movements like these to unlock your hips so that your kicks are more explosive and have a fuller range of motion.","How do I warm up for a boxing workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"5d9bdafc-2fc5-4ab0-a7fd-dcf224ae604c","Many of the stretches mentioned in this article will require a leg movement called a “triple extension”. Here is how you do a triple extension with both of your legs: From a standing position, start with your feet shoulder-width apart. Lift your heels and stand up on the balls of your feet and toes. This is the 1st extension - the ankle. Together with the previous movement straighten your legs at the knees. 2nd extension - the knee AND at the same time push your pelvis an inch forward, trying to get your whole body in a straight line. 3rd extension - the hip","What Is a Triple Extension?",{"_uid":676,"answer":677,"question":678,"component":670},"6ec50c61-00d8-4f0d-9ce0-f0dc97ee73f7","Start in a standing position with your legs shoulder-width apart. Bend at your knee and grab your right shin behind you with your right hand. Raise your left arm up. Do a triple extension on the standing (left) leg. Come back down with your left heel and release the right leg - that's one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Quad Pull",{"_uid":680,"answer":681,"question":682,"component":670},"5d0f081b-3686-4348-a457-1de375312359","Start in a standing position with your legs shoulder-width apart. Bend at your knee and grab your right knee and gently hug it up to your chest. Do a triple extension on your standing leg. Pull your knee closer to your body as you raise up. Come back down - that's one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Knee Pull",{"_uid":684,"answer":685,"question":686,"component":670},"03bb61b4-d6f0-4e7f-8605-7f8895e140c3","Start in a standing position with your legs shoulder-width apart. Bend at your knee and grab the front of your right shin with your left hand. Put your right hand on your right knee. Do a triple extension on your standing leg. As you raise up, gently pull your right shin up and slightly push your right knee down. Come back down and release the tension to your leg's joints - that's one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Piriformis Stretch",{"_uid":688,"answer":689,"question":690,"component":670},"9d11e29f-56b4-40cd-934e-dcf24e59318d","Start in a standing position with your feet closer together than shoulder-width and your hands on your pelvis. Take a wide step to the right with your right leg, keeping your left leg in place and your toes pointing forward. Bend your right knee, but keep your chest up. Return to the starting position - this is one rep. Repeat on the other side - that's two reps. Continue for 10 reps","Lateral Lunge",{"_uid":692,"answer":693,"question":694,"component":670},"318da1e5-3aaf-4209-bd21-471dee8efffa","Start in a standing position, legs straight, feet spread shoulder-width apart. Without moving your feet, bend at your waist and put your hands on the ground (palms down). Slowly \"walk\" forward with your hands, lifting your heels as you extend out. Stop about 1-2 feet before you reach a high plank position. Step your right foot up on the outside of your right hand. Drop your right elbow to try to touch the ground in front of you. Then, keep your left arm planted and raise your right arm to the ceiling while following your gaze to your right hand and hold for a second. Return your right hand down. Bring your left leg to the outside of your left hand (now everything is the same on both sides). Sit your hips down and get your hands off the ground, while keeping elbows at knee-level. Straighten your chest and wiggle side-to-side for a second. Bring your hands back down. Return your right leg to its original position (where you were originally standing) - that's one rep. Repeat the previous steps on the left side - that's two reps. Continue for 10 reps","Perfect Stretch",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":696,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":697,"component":39,"meta_info":705,"meta_title":164,"block_image":706,"cover_image":707,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":133,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":718,"_uid":719,"name":720,"photo":721,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":722,"alt":720,"name":7,"focus":48,"title":720,"filename":723,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":735,"content":736},"doc",[737,743,747,751,765,771,775,827,831,841,885,889,893,902,943,947,956,1002,1006,1010,1019,1055,1059,1068,1159,1163,1167,1200,1238,1250,1256],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"Dynamic stretches are a great way to warm up your body before a workout. Loosening your muscles, getting your joints more mobile, and slightly raising your body temperature are all effects of dynamic stretching and will prepare your body to start sweating.","text",{"type":738,"content":744},[745],{"text":746,"type":742},"Before any workout, but especially for a kickboxing workout when you are going to be throwing kicks, it is key to incorporate dynamic movements like these to unlock your hips so that your kicks are more explosive and have a fuller range of motion.",{"type":738,"content":748},[749],{"text":750,"type":742},"Here FightCamp Trainer Shanie Smash leads you through five (5) pre-workout dynamic stretches, 10 reps of each.",{"type":752,"attrs":753},"blok",{"id":754,"body":755},"011cc80e-3be7-4507-bbbe-ff31a770d91e",[756],{"_uid":757,"link":758,"image":760,"title":762,"component":764},"i-676482df-7303-416c-ab29-9c2aa9ec4314",{"id":7,"url":759,"linktype":13,"fieldtype":14,"cached_url":759},"https://youtu.be/AvxRR1IDWvk",{"id":761,"alt":762,"name":7,"focus":48,"title":762,"filename":763,"copyright":7,"fieldtype":50},3426773,"4 Minute Pre Workout Stretches | Dynamic Stretching","https://a.storyblok.com/f/115220/1244x700/f5b6acb105/4-minute-pre-workout-stretches-dynamic-stretching_youtube_video.jpeg","image_video_link",{"type":766,"attrs":767,"content":769},"heading",{"level":768},2,[770],{"text":674,"type":742},{"type":738,"content":772},[773],{"text":774,"type":742},"Many of the stretches mentioned in this article will require a leg movement called a “triple extension”. Here is how you do a triple extension with both of your legs:",{"type":776,"content":777},"bullet_list",[778,785,799,813],{"type":779,"content":780},"list_item",[781],{"type":738,"content":782},[783],{"text":784,"type":742},"From a standing position, start with your feet shoulder-width apart",{"type":779,"content":786},[787,791],{"type":738,"content":788},[789],{"text":790,"type":742},"Lift your heels and stand up on the balls of your feet and toes",{"type":776,"content":792},[793],{"type":779,"content":794},[795],{"type":738,"content":796},[797],{"text":798,"type":742},"This is the first extension - the ankle",{"type":779,"content":800},[801,805],{"type":738,"content":802},[803],{"text":804,"type":742},"Together with the previous movement straighten your legs at the knees",{"type":776,"content":806},[807],{"type":779,"content":808},[809],{"type":738,"content":810},[811],{"text":812,"type":742},"2nd extension - the knee",{"type":779,"content":814},[815,819],{"type":738,"content":816},[817],{"text":818,"type":742},"AND at the same time push your pelvis an inch forward, trying to get your whole body in a straight line",{"type":776,"content":820},[821],{"type":779,"content":822},[823],{"type":738,"content":824},[825],{"text":826,"type":742},"3rd extension - the hip",{"type":766,"attrs":828,"content":829},{"level":768},[830],{"text":678,"type":742},{"type":752,"attrs":832},{"id":754,"body":833},[834],{"_uid":835,"image":836,"component":840},"i-8a69e2d1-b008-41da-a121-39233e24f6d8",{"id":837,"alt":838,"name":7,"focus":48,"title":838,"filename":839,"copyright":7,"fieldtype":50},3426776,"Shanie Smash Quad Pull","https://a.storyblok.com/f/115220/1100x1100/943d8e5327/shanie-smash-quad-pull.jpeg","content_image",{"type":776,"content":842},[843,849,855,861,867,873,879],{"type":779,"content":844},[845],{"type":738,"content":846},[847],{"text":848,"type":742},"Start in a standing position with your legs shoulder-width apart",{"type":779,"content":850},[851],{"type":738,"content":852},[853],{"text":854,"type":742},"Bend at your knee and grab your right shin behind you with your right hand",{"type":779,"content":856},[857],{"type":738,"content":858},[859],{"text":860,"type":742},"Raise your left arm up",{"type":779,"content":862},[863],{"type":738,"content":864},[865],{"text":866,"type":742},"Do a triple extension on the standing (left) leg",{"type":779,"content":868},[869],{"type":738,"content":870},[871],{"text":872,"type":742},"Come back down with your left heel and release the right leg - that's one rep",{"type":779,"content":874},[875],{"type":738,"content":876},[877],{"text":878,"type":742},"Repeat on the other side - that's two reps",{"type":779,"content":880},[881],{"type":738,"content":882},[883],{"text":884,"type":742},"Continue for 10 reps",{"type":738,"content":886},[887],{"text":888,"type":742},"A common mistake that people make is to grab the foot instead of the shin. As you raise onto your toes, exhale to release your breath.",{"type":766,"attrs":890,"content":891},{"level":768},[892],{"text":682,"type":742},{"type":752,"attrs":894},{"id":754,"body":895},[896],{"_uid":897,"image":898,"component":840},"i-8aefc302-3972-497e-a875-8acf562444ff",{"id":899,"alt":900,"name":7,"focus":48,"title":900,"filename":901,"copyright":7,"fieldtype":50},3426777,"Shanie Smash Knee Pull","https://a.storyblok.com/f/115220/1100x1100/135982f5c7/shanie-smash-knee-pull.jpeg",{"type":776,"content":903},[904,909,915,921,927,933,938],{"type":779,"content":905},[906],{"type":738,"content":907},[908],{"text":848,"type":742},{"type":779,"content":910},[911],{"type":738,"content":912},[913],{"text":914,"type":742},"Bend at your knee and grab your right knee and gently hug it up to your chest",{"type":779,"content":916},[917],{"type":738,"content":918},[919],{"text":920,"type":742},"Do a triple extension on your standing leg",{"type":779,"content":922},[923],{"type":738,"content":924},[925],{"text":926,"type":742},"Pull your knee closer to your body as you raise up",{"type":779,"content":928},[929],{"type":738,"content":930},[931],{"text":932,"type":742},"Come back down - that's one rep",{"type":779,"content":934},[935],{"type":738,"content":936},[937],{"text":878,"type":742},{"type":779,"content":939},[940],{"type":738,"content":941},[942],{"text":884,"type":742},{"type":766,"attrs":944,"content":945},{"level":768},[946],{"text":686,"type":742},{"type":752,"attrs":948},{"id":754,"body":949},[950],{"_uid":951,"image":952,"component":840},"i-5757cd6a-a3af-45d3-b5db-fac1a965a45d",{"id":953,"alt":954,"name":7,"focus":48,"title":954,"filename":955,"copyright":7,"fieldtype":50},3426786,"Shanie Smash Piriformis Stretch","https://a.storyblok.com/f/115220/1100x1100/bfee2b7fca/shanie-smash-piriformis-stretch.jpeg",{"type":776,"content":957},[958,963,969,975,980,986,992,997],{"type":779,"content":959},[960],{"type":738,"content":961},[962],{"text":848,"type":742},{"type":779,"content":964},[965],{"type":738,"content":966},[967],{"text":968,"type":742},"Bend at your knee and grab the front of your right shin with your left hand",{"type":779,"content":970},[971],{"type":738,"content":972},[973],{"text":974,"type":742},"Put your right hand on your right knee",{"type":779,"content":976},[977],{"type":738,"content":978},[979],{"text":920,"type":742},{"type":779,"content":981},[982],{"type":738,"content":983},[984],{"text":985,"type":742},"As you raise up, gently pull your right shin up and slightly push your right knee down",{"type":779,"content":987},[988],{"type":738,"content":989},[990],{"text":991,"type":742},"Come back down and release the tension to your leg's joints - that's one rep",{"type":779,"content":993},[994],{"type":738,"content":995},[996],{"text":878,"type":742},{"type":779,"content":998},[999],{"type":738,"content":1000},[1001],{"text":884,"type":742},{"type":738,"content":1003},[1004],{"text":1005,"type":742},"Remember to be gentle when applying pressure to your joints.",{"type":766,"attrs":1007,"content":1008},{"level":768},[1009],{"text":690,"type":742},{"type":752,"attrs":1011},{"id":754,"body":1012},[1013],{"_uid":1014,"image":1015,"component":840},"i-8df43c46-7f17-49ee-811a-5f3212d2ee9a",{"id":1016,"alt":1017,"name":7,"focus":48,"title":1017,"filename":1018,"copyright":7,"fieldtype":50},3426791,"Shanie Smash Lateral Lunge","https://a.storyblok.com/f/115220/1100x1100/3a98cab993/shanie-smash-lateral-lunge.jpeg",{"type":776,"content":1020},[1021,1027,1033,1039,1045,1050],{"type":779,"content":1022},[1023],{"type":738,"content":1024},[1025],{"text":1026,"type":742},"Start in a standing position with your feet closer together than shoulder-width and your hands on your pelvis",{"type":779,"content":1028},[1029],{"type":738,"content":1030},[1031],{"text":1032,"type":742},"Take a wide step to the right with your right leg, keeping your left leg in place and your toes pointing forward",{"type":779,"content":1034},[1035],{"type":738,"content":1036},[1037],{"text":1038,"type":742},"Bend your right knee, but keep your chest up",{"type":779,"content":1040},[1041],{"type":738,"content":1042},[1043],{"text":1044,"type":742},"Return to the starting position - this is one rep",{"type":779,"content":1046},[1047],{"type":738,"content":1048},[1049],{"text":878,"type":742},{"type":779,"content":1051},[1052],{"type":738,"content":1053},[1054],{"text":884,"type":742},{"type":766,"attrs":1056,"content":1057},{"level":768},[1058],{"text":694,"type":742},{"type":752,"attrs":1060},{"id":754,"body":1061},[1062],{"_uid":1063,"image":1064,"component":840},"i-b8ed437c-50f8-4e7c-9117-628198f99a20",{"id":1065,"alt":1066,"name":7,"focus":48,"title":1066,"filename":1067,"copyright":7,"fieldtype":50},3426798,"Shanie Smash Twist Lunge With Arm Extension","https://a.storyblok.com/f/115220/1100x1100/d206546b2e/shanie-smash-twist-lunge-with-arm-extension.jpeg",{"type":776,"content":1069},[1070,1076,1082,1088,1094,1100,1106,1112,1118,1124,1130,1136,1142,1148,1154],{"type":779,"content":1071},[1072],{"type":738,"content":1073},[1074],{"text":1075,"type":742},"Start in a standing position, legs straight, feet spread shoulder-width apart",{"type":779,"content":1077},[1078],{"type":738,"content":1079},[1080],{"text":1081,"type":742},"Without moving your feet, bend at your waist and put your hands on the ground (palms down)",{"type":779,"content":1083},[1084],{"type":738,"content":1085},[1086],{"text":1087,"type":742},"Slowly \"walk\" forward with your hands, lifting your heels as you extend out",{"type":779,"content":1089},[1090],{"type":738,"content":1091},[1092],{"text":1093,"type":742},"Stop about 1-2 feet before you reach a high plank position",{"type":779,"content":1095},[1096],{"type":738,"content":1097},[1098],{"text":1099,"type":742},"Step your right foot up on the outside of your right hand",{"type":779,"content":1101},[1102],{"type":738,"content":1103},[1104],{"text":1105,"type":742},"Drop your right elbow to try to touch the ground in front of you",{"type":779,"content":1107},[1108],{"type":738,"content":1109},[1110],{"text":1111,"type":742},"Then, keep your left arm planted and raise your right arm to the ceiling while following your gaze to your right hand and hold for a second",{"type":779,"content":1113},[1114],{"type":738,"content":1115},[1116],{"text":1117,"type":742},"Return your right hand down",{"type":779,"content":1119},[1120],{"type":738,"content":1121},[1122],{"text":1123,"type":742},"Bring your left leg to the outside of your left hand (now everything is the same on both sides)",{"type":779,"content":1125},[1126],{"type":738,"content":1127},[1128],{"text":1129,"type":742},"Sit your hips down and get your hands off the ground, while keeping elbows at knee-level",{"type":779,"content":1131},[1132],{"type":738,"content":1133},[1134],{"text":1135,"type":742},"Straighten your chest and wiggle side-to-side for a second",{"type":779,"content":1137},[1138],{"type":738,"content":1139},[1140],{"text":1141,"type":742},"Bring your hands back down",{"type":779,"content":1143},[1144],{"type":738,"content":1145},[1146],{"text":1147,"type":742},"Return your right leg to its original position (where you were originally standing) - that's one rep",{"type":779,"content":1149},[1150],{"type":738,"content":1151},[1152],{"text":1153,"type":742},"Repeat the previous steps on the left side - that's two reps",{"type":779,"content":1155},[1156],{"type":738,"content":1157},[1158],{"text":884,"type":742},{"type":738,"content":1160},[1161],{"text":1162,"type":742},"These dynamic movements are meant to be done before a workout to help unlock your hips, get warmed-up, and be ready to kick faster and higher.",{"type":738,"content":1164},[1165],{"text":1166,"type":742},"It's very important to warm up before any workout, whether it's kickboxing or running. This is partially so you don't get injured and you make your body more flexible when moving. Plus, if you don’t warm up properly, you risk injuring yourself and tearing a muscle.",{"type":738,"content":1168},[1169,1171,1177,1185,1190,1192,1198],{"text":1170,"type":742},"All of these stretches are considered ",{"text":1172,"type":742,"marks":1173}," ",[1174],{"type":1175,"attrs":1176},"styled",{"class":7},{"text":1178,"type":742,"marks":1179},"“dynamic stretches”",[1180],{"type":1181,"attrs":1182},"link",{"href":1183,"uuid":48,"anchor":48,"target":1184,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/dynamic-static-neck-stretches-for-boxing-kickboxing","_blank",{"text":1186,"type":742,"marks":1187},"  ",[1188],{"type":1175,"attrs":1189},{"class":7},{"text":1191,"type":742},"and are meant for your pre-workout warm-up. If you want to stretch after your workout, check out FightCamp Trainer Flo Master's static stretching routine ",{"text":1193,"type":742,"marks":1194},"video",[1195],{"type":1181,"attrs":1196},{"href":1197,"uuid":48,"anchor":48,"target":1184,"linktype":13},"https://www.youtube.com/watch?v=jckmiMpqG0M",{"text":1199,"type":742},", specifically intended for improving your kicks. In static stretching, you hold the stretch much longer which will help with your flexibility. The dynamic movements we showcased here serve to unlock the hips and kicking power. They don't only help with kicking, but they help with your punching as well. If you're using the proper technique, all of your power comes from the hips.",{"type":738,"content":1201},[1202,1204,1208,1214,1218,1224,1226,1230,1236],{"text":1203,"type":742},"For more content like this, make sure to subscribe to the ",{"text":1172,"type":742,"marks":1205},[1206],{"type":1175,"attrs":1207},{"class":7},{"text":1209,"type":742,"marks":1210},"FightCamp",[1211],{"type":1181,"attrs":1212},{"href":1213,"uuid":48,"anchor":48,"target":1184,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1186,"type":742,"marks":1215},[1216],{"type":1175,"attrs":1217},{"class":7},{"text":1219,"type":742,"marks":1220},"YouTube channel",[1221],{"type":1181,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"target":1184,"linktype":48},"https://bit.ly/3oYefXf",{"text":1225,"type":742},", and follow the FightCamp ",{"text":1172,"type":742,"marks":1227},[1228],{"type":1175,"attrs":1229},{"class":7},{"text":1231,"type":742,"marks":1232},"blog",[1233],{"type":1181,"attrs":1234},{"href":1235,"uuid":48,"anchor":48,"target":1184,"linktype":48},"http://blog.joinfightcamp.com/",{"text":1237,"type":742}," for more ways to enhance your kickboxing skills.",{"type":738,"content":1239},[1240,1242,1248],{"text":1241,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1243,"type":742,"marks":1244},"FightCamp App",[1245],{"type":1181,"attrs":1246},{"href":1247,"uuid":48,"anchor":48,"target":1184,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1249,"type":742}," and train with real fighters from the comfort of your own home.",{"type":766,"attrs":1251,"content":1253},{"level":1252},3,[1254],{"text":1255,"type":742},"Related Articles",{"type":738,"content":1257},[1258,1263,1265,1271,1272,1278,1279,1285,1286],{"text":1259,"type":742,"marks":1260},"Dynamic & Static Neck Stretches For Boxing/Kickboxing",[1261],{"type":1181,"attrs":1262},{"href":1183,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1264},"hard_break",{"text":1266,"type":742,"marks":1267},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1268],{"type":1181,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":1264},{"text":1273,"type":742,"marks":1274},"Get Toned Fast With Kickboxing At-Home",[1275],{"type":1181,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":1264},{"text":1280,"type":742,"marks":1281},"FREE 15-Minute At-Home Kickboxing Workout [Infographic]",[1282],{"type":1181,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/free-15-minute-at-home-kickboxing-workout-infographic",{"type":1264},{"text":1287,"type":742,"marks":1288},"Shanie Smash's 10 Minute Burnout Kickboxing Workout",[1289],{"type":1181,"attrs":1290},{"href":1291,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/shanie-smash-s-10-minute-burnout-kickboxing-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1293,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1294,"component":118,"meta_info":1295,"meta_title":7,"block_image":1296,"cover_image":1297,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-10 00:00","article",{"_uid":1303,"title":657,"plugin":43,"description":1304},"70383bd4-455f-49d1-bfee-bd70c5e47af0","Want your kicks to be more powerful and prevent injury? FightCamp Trainer Shanie Smash has just the pre-workout warm-up for you with these dynamic stretches.",{"id":1306,"alt":657,"name":7,"focus":48,"title":657,"filename":1307,"copyright":7,"fieldtype":50},3426768,"https://a.storyblok.com/f/115220/2400x990/de80534e16/kickboxer-s-pre-workout-dynamic-stretching.jpeg",[],[],"kickboxer-s-pre-workout-dynamic-stretching","blogs/kickboxer-s-pre-workout-dynamic-stretching",-1940,[],60887917,"328c8517-73e3-4f71-bfe4-d0586fb7edec","2021-06-10T02:34:00.000Z",[],["Reactive",1319],[1320,1748,1946,2124,2394,2671],{"name":1321,"created_at":1322,"published_at":1323,"updated_at":1324,"id":1325,"uuid":1326,"content":1327,"slug":1739,"full_slug":1740,"sort_by_date":48,"position":1741,"tag_list":1742,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":1744,"first_published_at":1745,"release_id":48,"lang":60,"path":1746,"alternates":1747,"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":1328,"faqs":1329,"title":1321,"topic":1350,"author":1365,"content":1366,"category":1723,"schedule":1731,"component":1301,"meta_info":1732,"cover_image":1735,"description":1734,"contributors":1738},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1330,1334,1338,1342,1346],{"_uid":1331,"answer":1332,"question":1333,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1335,"answer":1336,"question":1337,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1339,"answer":1340,"question":1341,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1343,"answer":1344,"question":1345,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1347,"answer":1348,"question":1349,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1351,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1363,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1364,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1352,"component":39,"meta_info":1360,"block_image":1361,"cover_image":1362,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1353,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1358,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1359,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1354,"component":118,"meta_info":1355,"meta_title":7,"block_image":1356,"cover_image":1357,"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":735,"content":1367},[1368,1372,1375,1387,1392,1397,1462,1467,1493,1498,1502,1507,1515,1528,1533,1544,1549,1560,1565,1576,1581,1593,1598,1609,1614,1634,1639,1644,1664,1669,1688,1693,1706,1711],{"type":738,"content":1369},[1370],{"text":1371,"type":742},"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":738,"content":1373},[1374],{"text":1332,"type":742},{"type":752,"attrs":1376},{"id":1377,"body":1378},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1379],{"_uid":1380,"link":1381,"image":1383,"title":1385,"component":764},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1382,"linktype":13,"fieldtype":14,"cached_url":1382},"https://pin.it/2zdpNMs",{"id":1384,"alt":1385,"name":7,"focus":48,"title":1385,"filename":1386,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":766,"attrs":1388,"content":1389},{"level":768},[1390],{"text":1391,"type":742},"Top Rock Step-By-Step",{"type":766,"attrs":1393,"content":1394},{"level":1252},[1395],{"text":1396,"type":742},"The Feet",{"type":776,"content":1398},[1399,1405,1425,1431,1450,1456],{"type":779,"content":1400},[1401],{"type":738,"content":1402},[1403],{"text":1404,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":779,"content":1406},[1407,1411],{"type":738,"content":1408},[1409],{"text":1410,"type":742},"To start, being by doing a “step out”",{"type":776,"content":1412},[1413,1419],{"type":779,"content":1414},[1415],{"type":738,"content":1416},[1417],{"text":1418,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":779,"content":1420},[1421],{"type":738,"content":1422},[1423],{"text":1424,"type":742},"Pause for a half-second",{"type":779,"content":1426},[1427],{"type":738,"content":1428},[1429],{"text":1430,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":779,"content":1432},[1433,1437],{"type":738,"content":1434},[1435],{"text":1436,"type":742},"Once returned, perform the opposite foot “step out”",{"type":776,"content":1438},[1439,1445],{"type":779,"content":1440},[1441],{"type":738,"content":1442},[1443],{"text":1444,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":779,"content":1446},[1447],{"type":738,"content":1448},[1449],{"text":1424,"type":742},{"type":779,"content":1451},[1452],{"type":738,"content":1453},[1454],{"text":1455,"type":742},"Hop back to the starting position",{"type":779,"content":1457},[1458],{"type":738,"content":1459},[1460],{"text":1461,"type":742},"Continue Top Rocking for the remainder of the set",{"type":766,"attrs":1463,"content":1464},{"level":1252},[1465],{"text":1466,"type":742},"The Arms",{"type":776,"content":1468},[1469,1475,1481,1487],{"type":779,"content":1470},[1471],{"type":738,"content":1472},[1473],{"text":1474,"type":742},"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":779,"content":1476},[1477],{"type":738,"content":1478},[1479],{"text":1480,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":779,"content":1482},[1483],{"type":738,"content":1484},[1485],{"text":1486,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":779,"content":1488},[1489],{"type":738,"content":1490},[1491],{"text":1492,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":766,"attrs":1494,"content":1495},{"level":768},[1496],{"text":1497,"type":742},"Movement Key Points",{"type":738,"content":1499},[1500],{"text":1501,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":766,"attrs":1503,"content":1504},{"level":1252},[1505],{"text":1506,"type":742},"Start by swinging your arms",{"type":776,"content":1508},[1509],{"type":779,"content":1510},[1511],{"type":738,"content":1512},[1513],{"text":1514,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":752,"attrs":1516},{"id":1517,"body":1518},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1519],{"url":1520,"_uid":1522,"image":1523,"component":840,"copyright_details":1527},{"id":7,"url":7,"linktype":1521,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1524,"alt":1525,"name":7,"focus":48,"title":1525,"filename":1526,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":766,"attrs":1529,"content":1530},{"level":1252},[1531],{"text":1532,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":752,"attrs":1534},{"id":1517,"body":1535},[1536],{"url":1537,"_uid":1538,"image":1539,"component":840,"copyright_details":1543},{"id":7,"url":7,"linktype":1521,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1540,"alt":1541,"name":7,"focus":48,"title":1541,"filename":1542,"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":766,"attrs":1545,"content":1546},{"level":1252},[1547],{"text":1548,"type":742},"One foot should cross at a time",{"type":752,"attrs":1550},{"id":1517,"body":1551},[1552],{"url":1553,"_uid":1554,"image":1555,"component":840,"copyright_details":1559},{"id":7,"url":7,"linktype":1521,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1556,"alt":1557,"name":7,"focus":48,"title":1557,"filename":1558,"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":766,"attrs":1561,"content":1562},{"level":1252},[1563],{"text":1564,"type":742},"Perform the movement by staying on the balls of your feet",{"type":752,"attrs":1566},{"id":1517,"body":1567},[1568],{"url":1569,"_uid":1570,"image":1571,"component":840,"copyright_details":1575},{"id":7,"url":7,"linktype":1521,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1572,"alt":1573,"name":7,"focus":48,"title":1573,"filename":1574,"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":766,"attrs":1577,"content":1578},{"level":1252},[1579],{"text":1580,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":752,"attrs":1582},{"id":1583,"body":1584},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1585],{"url":1586,"_uid":1587,"image":1588,"component":840,"copyright_details":1592},{"id":7,"url":7,"linktype":1521,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1589,"alt":1590,"name":7,"focus":48,"title":1590,"filename":1591,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":766,"attrs":1594,"content":1595},{"level":1252},[1596],{"text":1597,"type":742},"Stay loose and have fun!",{"type":752,"attrs":1599},{"id":1517,"body":1600},[1601],{"url":1602,"_uid":1603,"image":1604,"component":840,"copyright_details":1608},{"id":7,"url":7,"linktype":1521,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1605,"alt":1606,"name":7,"focus":48,"title":1606,"filename":1607,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":766,"attrs":1610,"content":1611},{"level":768},[1612],{"text":1613,"type":742},"Muscles Used",{"type":776,"content":1615},[1616,1622,1628],{"type":779,"content":1617},[1618],{"type":738,"content":1619},[1620],{"text":1621,"type":742},"Deltoids",{"type":779,"content":1623},[1624],{"type":738,"content":1625},[1626],{"text":1627,"type":742},"Core",{"type":779,"content":1629},[1630],{"type":738,"content":1631},[1632],{"text":1633,"type":742},"Calves",{"type":766,"attrs":1635,"content":1636},{"level":768},[1637],{"text":1638,"type":742},"Application",{"type":766,"attrs":1640,"content":1641},{"level":1252},[1642],{"text":1643,"type":742},"For Sets",{"type":776,"content":1645},[1646,1652,1658],{"type":779,"content":1647},[1648],{"type":738,"content":1649},[1650],{"text":1651,"type":742},"Perform 3-6 sets",{"type":779,"content":1653},[1654],{"type":738,"content":1655},[1656],{"text":1657,"type":742},"12-20 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1698,"type":742,"marks":1699},"Flo Master",[1700],{"type":1181,"attrs":1701},{"href":1702,"uuid":48,"anchor":48,"custom":1703,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1705,"type":742},". ",{"type":766,"attrs":1707,"content":1708},{"level":768},[1709],{"text":1710,"type":742},"Train Like a Fighter",{"type":738,"content":1712},[1713,1715,1721],{"text":1714,"type":742},"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":1209,"type":742,"marks":1716},[1717],{"type":1181,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"custom":1720,"target":1184,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1722,"type":742}," 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":1724,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1729,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1725,"component":118,"meta_info":1726,"meta_title":7,"block_image":1727,"cover_image":1728,"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":1733,"title":1321,"plugin":43,"description":1734},"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":1736,"alt":1321,"name":7,"focus":48,"title":1321,"filename":1737,"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,[1743],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z","training/{{story.slug}}",[],{"name":1749,"created_at":1750,"published_at":1751,"updated_at":1752,"id":1753,"uuid":1754,"content":1755,"slug":1940,"full_slug":1941,"sort_by_date":48,"position":1942,"tag_list":1943,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":1944,"first_published_at":1751,"release_id":48,"lang":60,"path":1746,"alternates":1945,"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":1756,"faqs":1757,"title":1749,"topic":1762,"author":1777,"content":1778,"category":1921,"schedule":1929,"component":1301,"meta_info":1930,"cover_image":1934,"description":1938,"contributors":1939},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1758],{"_uid":1759,"answer":1760,"question":1761,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1763,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1775,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1764,"component":39,"meta_info":1772,"block_image":1773,"cover_image":1774,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1765,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1770,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1771,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1766,"component":118,"meta_info":1767,"meta_title":7,"block_image":1768,"cover_image":1769,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1779},[1780,1784,1789,1794,1818,1823,1846,1851,1865,1870,1884,1889,1893,1898,1902,1906,1917],{"type":738,"content":1781},[1782],{"text":1783,"type":742},"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":766,"attrs":1785,"content":1786},{"level":768},[1787],{"text":1788,"type":742},"5 Ways to Shake Up Your Cardio",{"type":766,"attrs":1790,"content":1791},{"level":1252},[1792],{"text":1793,"type":742},"Swimming",{"type":738,"content":1795},[1796,1798,1806,1808,1816],{"text":1797,"type":742},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1799,"type":742,"marks":1800},"Flo Master’s",[1801,1804],{"type":1181,"attrs":1802},{"href":1702,"uuid":48,"anchor":48,"custom":1803,"target":1184,"linktype":13},{},{"type":1805},"underline",{"text":1807,"type":742}," favorite forms of ",{"text":1809,"type":742,"marks":1810},"active recovery",[1811,1815],{"type":1181,"attrs":1812},{"href":1813,"uuid":48,"anchor":48,"custom":1814,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1805},{"text":1817,"type":742}," 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":766,"attrs":1819,"content":1820},{"level":1252},[1821],{"text":1822,"type":742},"Tabata Bag Drills",{"type":738,"content":1824},[1825,1827,1835,1837,1844],{"text":1826,"type":742},"One great way to get your anaerobic endurance up is with ",{"text":1828,"type":742,"marks":1829},"Tabata",[1830,1834],{"type":1181,"attrs":1831},{"href":1832,"uuid":48,"anchor":48,"custom":1833,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1805},{"text":1836,"type":742}," 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":1243,"type":742,"marks":1838},[1839,1843],{"type":1181,"attrs":1840},{"href":1841,"uuid":48,"anchor":48,"custom":1842,"target":1184,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1805},{"text":1845,"type":742}," 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":766,"attrs":1847,"content":1848},{"level":1252},[1849],{"text":1850,"type":742},"Footwork Heavy Sports",{"type":738,"content":1852},[1853,1855,1863],{"text":1854,"type":742},"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":1856,"type":742,"marks":1857},"dancing",[1858,1862],{"type":1181,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1805},{"text":1864,"type":742}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":766,"attrs":1866,"content":1867},{"level":1252},[1868],{"text":1869,"type":742},"Hiking",{"type":738,"content":1871},[1872,1874,1882],{"text":1873,"type":742},"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":1875,"type":742,"marks":1876},"healthy snacks",[1877,1881],{"type":1181,"attrs":1878},{"href":1879,"uuid":48,"anchor":48,"custom":1880,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1805},{"text":1883,"type":742},"! ",{"type":766,"attrs":1885,"content":1886},{"level":1252},[1887],{"text":1888,"type":742},"Shadowboxing Punchouts",{"type":738,"content":1890},[1891],{"text":1892,"type":742},"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":766,"attrs":1894,"content":1895},{"level":768},[1896],{"text":1897,"type":742},"Shaking Up Your Cardio",{"type":738,"content":1899},[1900],{"text":1901,"type":742},"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":766,"attrs":1903,"content":1904},{"level":768},[1905],{"text":1710,"type":742},{"type":738,"content":1907},[1908,1909,1915],{"text":1714,"type":742},{"text":1209,"type":742,"marks":1910},[1911,1914],{"type":1181,"attrs":1912},{"href":1719,"uuid":48,"anchor":48,"custom":1913,"target":1184,"linktype":13},{},{"type":1805},{"text":1916,"type":742}," 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":738,"content":1918},[1919],{"text":1920,"type":742},"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":1922,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1923,"component":118,"meta_info":1924,"meta_title":7,"block_image":1925,"cover_image":1926,"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":1931,"title":1932,"plugin":43,"description":1933},"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":1935,"alt":1936,"name":7,"focus":7,"title":1936,"filename":1937,"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,[1743],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1947,"created_at":1948,"published_at":1949,"updated_at":1950,"id":1951,"uuid":1952,"content":1953,"slug":2118,"full_slug":2119,"sort_by_date":48,"position":2120,"tag_list":2121,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":2122,"first_published_at":1949,"release_id":48,"lang":60,"path":1746,"alternates":2123,"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":1954,"faqs":1955,"title":1947,"topic":1964,"author":1777,"content":1979,"category":2099,"schedule":2107,"component":1301,"meta_info":2108,"cover_image":2112,"description":2116,"contributors":2117},"c6387572-343f-40bf-8172-852035367c90",[1956,1960],{"_uid":1957,"answer":1958,"question":1959,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1961,"answer":1962,"question":1963,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1965,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1977,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1966,"component":39,"meta_info":1974,"block_image":1975,"cover_image":1976,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1967,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1968,"component":118,"meta_info":1969,"meta_title":7,"block_image":1970,"cover_image":1971,"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":735,"content":1980},[1981,1986,1989,1994,1999,2003,2008,2012,2017,2030,2035,2048,2053,2057,2062,2073,2078,2082,2086,2095],{"type":766,"attrs":1982,"content":1983},{"level":768},[1984],{"text":1985,"type":742},"Boxing Gym Culture",{"type":738,"content":1987},[1988],{"text":1962,"type":742},{"type":766,"attrs":1990,"content":1991},{"level":768},[1992],{"text":1993,"type":742},"What Are the Basic Boxing Gym Rules? ",{"type":766,"attrs":1995,"content":1996},{"level":1252},[1997],{"text":1998,"type":742},"Yes Coach, No Coach",{"type":738,"content":2000},[2001],{"text":2002,"type":742},"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":766,"attrs":2004,"content":2005},{"level":1252},[2006],{"text":2007,"type":742},"Sharing is Caring",{"type":738,"content":2009},[2010],{"text":2011,"type":742},"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":766,"attrs":2013,"content":2014},{"level":1252},[2015],{"text":2016,"type":742},"Keep it Clean",{"type":738,"content":2018},[2019,2021,2028],{"text":2020,"type":742},"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":2022,"type":742,"marks":2023},"clean it off.",[2024],{"type":1181,"attrs":2025},{"href":2026,"uuid":48,"anchor":48,"custom":2027,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2029,"type":742}," 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":766,"attrs":2031,"content":2032},{"level":1252},[2033],{"text":2034,"type":742},"No Killers in Sparring",{"type":738,"content":2036},[2037,2039,2046],{"text":2038,"type":742},"In most boxing gym workouts you will find yourself ",{"text":2040,"type":742,"marks":2041},"sparring",[2042],{"type":1181,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":1184,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2047,"type":742},". 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":766,"attrs":2049,"content":2050},{"level":1252},[2051],{"text":2052,"type":742},"Don’t Dump Your Weights",{"type":738,"content":2054},[2055],{"text":2056,"type":742},"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":766,"attrs":2058,"content":2059},{"level":1252},[2060],{"text":2061,"type":742},"Leave the Weightcut Fighter Alone",{"type":738,"content":2063},[2064,2066,2071],{"text":2065,"type":742},"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":2067,"type":742,"marks":2068},"leave them alone.",[2069],{"type":2070},"italic",{"text":2072,"type":742}," 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":766,"attrs":2074,"content":2075},{"level":1252},[2076],{"text":2077,"type":742},"The Golden Rule",{"type":738,"content":2079},[2080],{"text":2081,"type":742},"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":766,"attrs":2083,"content":2084},{"level":768},[2085],{"text":1710,"type":742},{"type":738,"content":2087},[2088,2089,2094],{"text":1714,"type":742},{"text":1209,"type":742,"marks":2090},[2091],{"type":1181,"attrs":2092},{"href":1719,"uuid":48,"anchor":48,"custom":2093,"target":1184,"linktype":13},{},{"text":1916,"type":742},{"type":738,"content":2096},[2097],{"text":2098,"type":742},"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":2100,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2105,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2106,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2101,"component":118,"meta_info":2102,"meta_title":7,"block_image":2103,"cover_image":2104,"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":2109,"title":2110,"plugin":43,"description":2111},"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":2113,"alt":2114,"name":7,"focus":7,"title":2114,"filename":2115,"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,[1743],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2125,"created_at":2126,"published_at":2127,"updated_at":2128,"id":2129,"uuid":2130,"content":2131,"slug":2388,"full_slug":2389,"sort_by_date":48,"position":2390,"tag_list":2391,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":2392,"first_published_at":2127,"release_id":48,"lang":60,"path":1746,"alternates":2393,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2132,"faqs":2133,"title":2125,"topic":2154,"author":2169,"content":2170,"category":2369,"schedule":2377,"component":1301,"meta_info":2378,"cover_image":2382,"description":2386,"contributors":2387},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2134,2138,2142,2146,2150],{"_uid":2135,"answer":2136,"question":2137,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2139,"answer":2140,"question":2141,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2143,"answer":2144,"question":2145,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2147,"answer":2148,"question":2149,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2151,"answer":2152,"question":2153,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2155,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2167,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2168,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2156,"component":39,"meta_info":2164,"block_image":2165,"cover_image":2166,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2157,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2162,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2158,"component":118,"meta_info":2159,"meta_title":7,"block_image":2160,"cover_image":2161,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":735,"content":2171},[2172,2186,2190,2194,2198,2202,2206,2209,2214,2219,2233,2238,2242,2247,2251,2256,2270,2274,2278,2292,2306,2310,2314,2328,2333,2337,2351,2355,2366],{"type":738,"content":2173},[2174,2176,2184],{"text":2175,"type":742},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2177,"type":742,"marks":2178},"interval training",[2179,2183],{"type":1181,"attrs":2180},{"href":2181,"uuid":48,"anchor":48,"custom":2182,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1805},{"text":2185,"type":742}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":738,"content":2187},[2188],{"text":2189,"type":742},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":766,"attrs":2191,"content":2192},{"level":768},[2193],{"text":2137,"type":742},{"type":738,"content":2195},[2196],{"text":2197,"type":742},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":738,"content":2199},[2200],{"text":2201,"type":742},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":766,"attrs":2203,"content":2204},{"level":768},[2205],{"text":2141,"type":742},{"type":738,"content":2207},[2208],{"text":2140,"type":742},{"type":766,"attrs":2210,"content":2211},{"level":768},[2212],{"text":2213,"type":742},"Unique Benefits of HIIT",{"type":766,"attrs":2215,"content":2216},{"level":1252},[2217],{"text":2218,"type":742},"Maximum Effectiveness in Less Time",{"type":738,"content":2220},[2221,2223,2231],{"text":2222,"type":742},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2224,"type":742,"marks":2225},"25-30% more calories",[2226,2230],{"type":1181,"attrs":2227},{"href":2228,"uuid":48,"anchor":48,"custom":2229,"target":1184,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1805},{"text":2232,"type":742}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":766,"attrs":2234,"content":2235},{"level":1252},[2236],{"text":2237,"type":742},"Tones Muscle",{"type":738,"content":2239},[2240],{"text":2241,"type":742},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":766,"attrs":2243,"content":2244},{"level":1252},[2245],{"text":2246,"type":742},"Adds Variety",{"type":738,"content":2248},[2249],{"text":2250,"type":742},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":766,"attrs":2252,"content":2253},{"level":1252},[2254],{"text":2255,"type":742},"Improves Cardiovascular Health",{"type":738,"content":2257},[2258,2260,2268],{"text":2259,"type":742},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2261,"type":742,"marks":2262},"greater improvements in blood pressure",[2263,2267],{"type":1181,"attrs":2264},{"href":2265,"uuid":48,"anchor":48,"custom":2266,"target":1184,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1805},{"text":2269,"type":742}," and blood sugar than moderate-intensity workouts. ",{"type":766,"attrs":2271,"content":2272},{"level":768},[2273],{"text":2149,"type":742},{"type":738,"content":2275},[2276],{"text":2277,"type":742},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":738,"content":2279},[2280,2282,2290],{"text":2281,"type":742},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2283,"type":742,"marks":2284},"roadwork",[2285,2289],{"type":1181,"attrs":2286},{"href":2287,"uuid":48,"anchor":48,"custom":2288,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1805},{"text":2291,"type":742},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":738,"content":2293},[2294,2296,2304],{"text":2295,"type":742},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2297,"type":742,"marks":2298},"HIIT jump rope workout",[2299,2303],{"type":1181,"attrs":2300},{"href":2301,"uuid":48,"anchor":48,"custom":2302,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1805},{"text":2305,"type":742}," for a full-body cardio blast in just minutes.",{"type":766,"attrs":2307,"content":2308},{"level":768},[2309],{"text":2153,"type":742},{"type":738,"content":2311},[2312],{"text":2313,"type":742},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":738,"content":2315},[2316,2318,2326],{"text":2317,"type":742},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2319,"type":742,"marks":2320},"10 minutes of HIIT boxing",[2321,2325],{"type":1181,"attrs":2322},{"href":2323,"uuid":48,"anchor":48,"custom":2324,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1805},{"text":2327,"type":742}," and feel the difference with just one workout.",{"type":766,"attrs":2329,"content":2330},{"level":768},[2331],{"text":2332,"type":742},"Hit With HIIT",{"type":738,"content":2334},[2335],{"text":2336,"type":742},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":738,"content":2338},[2339,2341,2349],{"text":2340,"type":742},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2342,"type":742,"marks":2343},"FightCamp’s extensive library of HIIT workouts",[2344,2348],{"type":1181,"attrs":2345},{"href":2346,"uuid":48,"anchor":48,"custom":2347,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1805},{"text":2350,"type":742},"!",{"type":766,"attrs":2352,"content":2353},{"level":768},[2354],{"text":1710,"type":742},{"type":738,"content":2356},[2357,2358,2364],{"text":1714,"type":742},{"text":1209,"type":742,"marks":2359},[2360,2363],{"type":1181,"attrs":2361},{"href":1719,"uuid":48,"anchor":48,"custom":2362,"target":1184,"linktype":13},{},{"type":1805},{"text":2365,"type":742}," 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":738,"content":2367},[2368],{"text":1920,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2370,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2375,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2371,"component":118,"meta_info":2372,"meta_title":7,"block_image":2373,"cover_image":2374,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2379,"title":2380,"plugin":43,"description":2381},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2383,"alt":2384,"name":7,"focus":7,"title":2384,"filename":2385,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1743],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2395,"created_at":2396,"published_at":2397,"updated_at":2398,"id":2399,"uuid":2400,"content":2401,"slug":2665,"full_slug":2666,"sort_by_date":48,"position":2667,"tag_list":2668,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":2669,"first_published_at":2397,"release_id":48,"lang":60,"path":1746,"alternates":2670,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2402,"faqs":2403,"title":2395,"topic":2424,"author":1777,"content":2439,"category":2646,"schedule":2654,"component":1301,"meta_info":2655,"cover_image":2659,"description":2663,"contributors":2664},"21563324-6383-4226-86da-b9779cd26bde",[2404,2408,2412,2416,2420],{"_uid":2405,"answer":2406,"question":2407,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2409,"answer":2410,"question":2411,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2413,"answer":2414,"question":2415,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2417,"answer":2418,"question":2419,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2421,"answer":2422,"question":2423,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2425,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2437,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2438,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2426,"component":39,"meta_info":2434,"block_image":2435,"cover_image":2436,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2427,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2432,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2433,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2428,"component":118,"meta_info":2429,"meta_title":7,"block_image":2430,"cover_image":2431,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2440},[2441,2454,2466,2471,2475,2509,2514,2518,2532,2559,2564,2568,2604,2621,2626,2630,2634,2643],{"type":738,"content":2442},[2443,2445,2452],{"text":2444,"type":742},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2446,"type":742,"marks":2447},"close-range",[2448],{"type":1181,"attrs":2449},{"href":2450,"uuid":48,"anchor":48,"custom":2451,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2453,"type":742}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":752,"attrs":2455},{"id":2456,"body":2457},"52fa91c7-90bf-43d9-8857-79752817914b",[2458],{"url":2459,"_uid":2460,"image":2461,"component":840,"copyright_details":2465},{"id":7,"url":7,"linktype":1521,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2462,"alt":2463,"name":7,"focus":48,"title":2463,"filename":2464,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":766,"attrs":2467,"content":2468},{"level":768},[2469],{"text":2470,"type":742},"Rolling Punch Drill",{"type":738,"content":2472},[2473],{"text":2474,"type":742},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":776,"content":2476},[2477,2483,2489,2495],{"type":779,"content":2478},[2479],{"type":738,"content":2480},[2481],{"text":2482,"type":742},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":779,"content":2484},[2485],{"type":738,"content":2486},[2487],{"text":2488,"type":742},"Bend your knees until your thigh muscles are supporting your weight",{"type":779,"content":2490},[2491],{"type":738,"content":2492},[2493],{"text":2494,"type":742},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":779,"content":2496},[2497,2501],{"type":738,"content":2498},[2499],{"text":2500,"type":742},"Develop a steady rhythm, and then start mixing punches in",{"type":776,"content":2502},[2503],{"type":779,"content":2504},[2505],{"type":738,"content":2506},[2507],{"text":2508,"type":742},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":766,"attrs":2510,"content":2511},{"level":768},[2512],{"text":2513,"type":742},"Danger Close Drill",{"type":738,"content":2515},[2516],{"text":2517,"type":742},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":776,"content":2519},[2520,2526],{"type":779,"content":2521},[2522],{"type":738,"content":2523},[2524],{"text":2525,"type":742},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":779,"content":2527},[2528],{"type":738,"content":2529},[2530],{"text":2531,"type":742},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":738,"content":2533},[2534,2539,2541,2548,2550,2557],{"text":2535,"type":742,"marks":2536},"Key focus:",[2537],{"type":2538},"bold",{"text":2540,"type":742}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2542,"type":742,"marks":2543},"hooks",[2544],{"type":1181,"attrs":2545},{"href":2546,"uuid":48,"anchor":48,"custom":2547,"target":1184,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2549,"type":742}," and ",{"text":2551,"type":742,"marks":2552},"uppercuts",[2553],{"type":1181,"attrs":2554},{"href":2555,"uuid":48,"anchor":48,"custom":2556,"target":1184,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2558,"type":742},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":766,"attrs":2560,"content":2561},{"level":768},[2562],{"text":2563,"type":742},"Rolling Thunder Drill",{"type":738,"content":2565},[2566],{"text":2567,"type":742},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":776,"content":2569},[2570,2584,2598],{"type":779,"content":2571},[2572,2576],{"type":738,"content":2573},[2574],{"text":2575,"type":742},"On a heavy bag, set an interval of your choosing",{"type":776,"content":2577},[2578],{"type":779,"content":2579},[2580],{"type":738,"content":2581},[2582],{"text":2583,"type":742},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":779,"content":2585},[2586,2590],{"type":738,"content":2587},[2588],{"text":2589,"type":742},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":776,"content":2591},[2592],{"type":779,"content":2593},[2594],{"type":738,"content":2595},[2596],{"text":2597,"type":742},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":779,"content":2599},[2600],{"type":738,"content":2601},[2602],{"text":2603,"type":742},"Rest for 1 minute in between each round to recover",{"type":738,"content":2605},[2606,2610,2612,2619],{"text":2607,"type":742,"marks":2608},"Tip",[2609],{"type":2538},{"text":2611,"type":742},": Maintaining a calm and ",{"text":2613,"type":742,"marks":2614},"steady breath",[2615],{"type":1181,"attrs":2616},{"href":2617,"uuid":48,"anchor":48,"custom":2618,"target":1184,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2620,"type":742}," will help you establish your rhythm.",{"type":766,"attrs":2622,"content":2623},{"level":768},[2624],{"text":2625,"type":742},"Better, Faster, Stronger",{"type":738,"content":2627},[2628],{"text":2629,"type":742},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":766,"attrs":2631,"content":2632},{"level":768},[2633],{"text":1710,"type":742},{"type":738,"content":2635},[2636,2637,2642],{"text":1714,"type":742},{"text":1209,"type":742,"marks":2638},[2639],{"type":1181,"attrs":2640},{"href":1247,"uuid":48,"anchor":48,"custom":2641,"target":1184,"linktype":13},{},{"text":2365,"type":742},{"type":738,"content":2644},[2645],{"text":1920,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2647,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2652,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2648,"component":118,"meta_info":2649,"meta_title":7,"block_image":2650,"cover_image":2651,"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":2656,"title":2657,"plugin":43,"description":2658},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2660,"alt":2661,"name":7,"focus":48,"title":2661,"filename":2662,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1743],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2672,"created_at":2673,"published_at":2674,"updated_at":2675,"id":2676,"uuid":2677,"content":2678,"slug":3011,"full_slug":3012,"sort_by_date":48,"position":3013,"tag_list":3014,"is_startpage":9,"parent_id":1314,"meta_data":48,"group_id":3015,"first_published_at":3016,"release_id":48,"lang":60,"path":1746,"alternates":3017,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2679,"faqs":2680,"title":2672,"topic":2693,"author":2708,"content":2709,"category":2992,"schedule":3000,"component":1301,"meta_info":3001,"cover_image":3005,"description":3009,"contributors":3010},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2681,2685,2689],{"_uid":2682,"answer":2683,"question":2684,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2686,"answer":2687,"question":2688,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2690,"answer":2691,"question":2692,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2694,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2706,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2695,"component":39,"meta_info":2703,"block_image":2704,"cover_image":2705,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2697,"component":118,"meta_info":2698,"meta_title":7,"block_image":2699,"cover_image":2700,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":735,"content":2710},[2711,2725,2729,2741,2746,2751,2781,2786,2813,2818,2840,2845,2867,2872,2894,2899,2926,2931,2947,2951,2975,2979,2989],{"type":738,"content":2712},[2713,2715,2723],{"text":2714,"type":742},"Post-workout ",{"text":2716,"type":742,"marks":2717},"stretches",[2718,2722],{"type":1181,"attrs":2719},{"href":2720,"uuid":48,"anchor":48,"custom":2721,"target":1184,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1805},{"text":2724,"type":742}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":766,"attrs":2726,"content":2727},{"level":768},[2728],{"text":2684,"type":742},{"type":738,"content":2730},[2731,2739],{"text":2732,"type":742,"marks":2733},"Research",[2734,2738],{"type":1181,"attrs":2735},{"href":2736,"uuid":48,"anchor":48,"custom":2737,"target":1184,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1805},{"text":2740,"type":742}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":766,"attrs":2742,"content":2743},{"level":768},[2744],{"text":2745,"type":742},"7 Stretches to Help You Recover Post-Workout",{"type":766,"attrs":2747,"content":2748},{"level":1252},[2749],{"text":2750,"type":742},"Shoulder Flossing",{"type":2752,"attrs":2753,"content":2756},"ordered_list",{"order":2754},{"order":2755},1,[2757,2763,2769,2775],{"type":779,"content":2758},[2759],{"type":738,"content":2760},[2761],{"text":2762,"type":742},"Start in a standing position.",{"type":779,"content":2764},[2765],{"type":738,"content":2766},[2767],{"text":2768,"type":742},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":779,"content":2770},[2771],{"type":738,"content":2772},[2773],{"text":2774,"type":742},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":779,"content":2776},[2777],{"type":738,"content":2778},[2779],{"text":2780,"type":742},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":766,"attrs":2782,"content":2783},{"level":1252},[2784],{"text":2785,"type":742},"World's Greatest Stretch ",{"type":2752,"attrs":2787,"content":2788},{"order":2755},[2789,2795,2801,2807],{"type":779,"content":2790},[2791],{"type":738,"content":2792},[2793],{"text":2794,"type":742},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":779,"content":2796},[2797],{"type":738,"content":2798},[2799],{"text":2800,"type":742},"Next to the left hand, raise the left hand to the sky. ",{"type":779,"content":2802},[2803],{"type":738,"content":2804},[2805],{"text":2806,"type":742},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":779,"content":2808},[2809],{"type":738,"content":2810},[2811],{"text":2812,"type":742},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":766,"attrs":2814,"content":2815},{"level":1252},[2816],{"text":2817,"type":742},"Kneeling Quad/Hip Flexor Stretch",{"type":2752,"attrs":2819,"content":2821},{"order":2820},{"order":2755},[2822,2828,2834],{"type":779,"content":2823},[2824],{"type":738,"content":2825},[2826],{"text":2827,"type":742},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":779,"content":2829},[2830],{"type":738,"content":2831},[2832],{"text":2833,"type":742},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":779,"content":2835},[2836],{"type":738,"content":2837},[2838],{"text":2839,"type":742},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":766,"attrs":2841,"content":2842},{"level":1252},[2843],{"text":2844,"type":742},"Cat/Cow",{"type":2752,"attrs":2846,"content":2848},{"order":2847},{"order":2755},[2849,2855,2861],{"type":779,"content":2850},[2851],{"type":738,"content":2852},[2853],{"text":2854,"type":742},"Start on all fours, neutral spine. ",{"type":779,"content":2856},[2857],{"type":738,"content":2858},[2859],{"text":2860,"type":742},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":779,"content":2862},[2863],{"type":738,"content":2864},[2865],{"text":2866,"type":742},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":766,"attrs":2868,"content":2869},{"level":1252},[2870],{"text":2871,"type":742},"Thread the Needle",{"type":2752,"attrs":2873,"content":2875},{"order":2874},{"order":2755},[2876,2882,2888],{"type":779,"content":2877},[2878],{"type":738,"content":2879},[2880],{"text":2881,"type":742},"Start on all fours. ",{"type":779,"content":2883},[2884],{"type":738,"content":2885},[2886],{"text":2887,"type":742},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":779,"content":2889},[2890],{"type":738,"content":2891},[2892],{"text":2893,"type":742},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":766,"attrs":2895,"content":2896},{"level":1252},[2897],{"text":2898,"type":742},"Thread the Needle With a Twist ",{"type":2752,"attrs":2900,"content":2902},{"order":2901},{"order":2755},[2903,2908,2914,2920],{"type":779,"content":2904},[2905],{"type":738,"content":2906},[2907],{"text":2881,"type":742},{"type":779,"content":2909},[2910],{"type":738,"content":2911},[2912],{"text":2913,"type":742},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":779,"content":2915},[2916],{"type":738,"content":2917},[2918],{"text":2919,"type":742},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":779,"content":2921},[2922],{"type":738,"content":2923},[2924],{"text":2925,"type":742},"Return to the starting position.",{"type":766,"attrs":2927,"content":2928},{"level":1252},[2929],{"text":2930,"type":742},"Scorpion Stretch (Prone) ",{"type":2752,"attrs":2932,"content":2934},{"order":2933},{"order":2755},[2935,2941],{"type":779,"content":2936},[2937],{"type":738,"content":2938},[2939],{"text":2940,"type":742},"Begin lying down, arms out in T. ",{"type":779,"content":2942},[2943],{"type":738,"content":2944},[2945],{"text":2946,"type":742},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":766,"attrs":2948,"content":2949},{"level":768},[2950],{"text":2692,"type":742},{"type":738,"content":2952},[2953,2955,2963,2965,2973],{"text":2954,"type":742},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2956,"type":742,"marks":2957},"range of motion improvements",[2958,2962],{"type":1181,"attrs":2959},{"href":2960,"uuid":48,"anchor":48,"custom":2961,"target":1184,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1805},{"text":2964,"type":742},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2966,"type":742,"marks":2967},"Studies",[2968,2972],{"type":1181,"attrs":2969},{"href":2970,"uuid":48,"anchor":48,"custom":2971,"target":1184,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1805},{"text":2974,"type":742}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":766,"attrs":2976,"content":2977},{"level":768},[2978],{"text":1710,"type":742},{"type":738,"content":2980},[2981,2982,2988],{"text":1714,"type":742},{"text":1209,"type":742,"marks":2983},[2984,2987],{"type":1181,"attrs":2985},{"href":1719,"uuid":48,"anchor":48,"custom":2986,"target":1184,"linktype":13},{},{"type":1805},{"text":1916,"type":742},{"type":738,"content":2990},[2991],{"text":2098,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2993,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2998,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2999,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2994,"component":118,"meta_info":2995,"meta_title":7,"block_image":2996,"cover_image":2997,"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},[],[],"2023-01-26 00:00",{"_uid":3002,"title":3003,"plugin":43,"description":3004},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3006,"alt":3007,"name":7,"focus":7,"title":3007,"filename":3008,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. 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