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Focus on proper breathing throughout, taking a breath in through the nose and exhaling through the mouth.\nJumping Jacks\n- Start with your feet together and your hands by your side\n- Simultaneously jump your legs outward while bringing your arms overhead\n- Return to a standing position\n- Repeat for 30 seconds\n\nSquats\n- Start with your feet shoulder-width apart and your back and shoulders straight\n- Bend your knees so that you’re in a 90-degree “seated” position with as much weight on your heels as possible\n- Stand up\n- Repeat for 30 seconds\nMountain Climbers\n- Start with your hands on the ground, shoulder-width apart and your elbows straight--your legs should be straight behind you\n- Alternate bringing your right foot then left under your stomach, as if running in place\n- Repeat for 30 seconds\n\nJump Rope\n- You can perform this activity with or without a rope. Circle the rope overhead and jump high enough to clear the rope as it passes underneath. Continue for 30 seconds.","Warm Up","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"32967e14-ef9e-4161-a8dc-08151562f0de","One of the essential phases of your training is to cool down and stretch.\n\nStatic stretching refers to holding a specific stretch without motion for a set period of time. For these stretches, you’ll perform each one for 30 seconds per side.\nRemember to breathe, take each breath in through the nose and exhale slowly through your mouth.\n\nLong Lunges (1 minute)\nThis stretch is good for the backs of your knees and your quadriceps.\n- From a kneeling position, start with one foot out in front of your body\n- Place your opposite leg behind you so that your leg is straight and your knee touches the ground\n- Be sure to keep your front leg at a 90-degree angle, with your front knee behind your toes\n- Hold for 30 seconds\n- Switch legs and repeat\n\nPigeon Pose (1 minute)\nThis stretch helps open up the backsides of your hips and thighs.\n- Stand in a lunge position with your right leg in front\n- Bend down and slide your right foot to the left in front of your left thigh, coming to sit with your hips square\n- Your right knee should be at a 90-degree angle (or as close as is accessible for your body and flexibility)\n- If you cannot sit all the way on the ground, place a block or towel underneath you for support\n- Keep your back leg (left) straight so that your back knee (left) is resting on the ground\n- Keep your shoulders and chest straight and hold for 30 seconds\n- Switch sides and repeat\n\nHamstring Stretch (30 seconds)\nThis exercise will stretch your hamstrings.\n- From a sitting position, extend both legs out in front of your body\n- Keep your chest straight, grab your toes and gently pull your upper body forward\n- If you can’t reach your toes, you can grab your ankles until you gain better flexibility\n- Hold for 30 seconds\n\nButterfly Stretch (30 seconds)\nThis stretch is suitable for the interior of your thighs and helps loosen the hips.\n- From a seated position, bring the bottoms of your feet together so that your legs form a diamond shape in front of you\n- Using your elbows, push down gently on your knees, keeping your chest straight\n- To prevent injury, do not bounce your knees\n- Hold for 30 seconds\n\nStraddle (30 seconds)\nThis stretch will open up your hips and interior thighs.\n- From a standing position, place your feet as wide as you can with your toes pointed forward\n- Keep your chest straight, bend down, and place your hands on the ground\n- Walk your hands out in front of you as far as you can\n- Hold for 30 seconds\n\nMiddle Splits (30 seconds)\n- Stand with your feet as wide as you can\n- Stay upright with your chest straight, hold for 30 seconds","Post-Workout Static Stretching Exercises",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":676,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":677,"component":39,"meta_info":685,"meta_title":164,"block_image":686,"cover_image":687,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":707,"full_slug":708,"sort_by_date":48,"position":113,"tag_list":709,"is_startpage":9,"parent_id":710,"meta_data":48,"group_id":711,"first_published_at":712,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":698,"_uid":699,"name":691,"photo":700,"component":704,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":705,"social_link_linkedin":7,"social_link_instagram":706,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":701,"alt":691,"name":702,"focus":48,"title":691,"filename":703,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":715,"content":716},"doc",[717,723,748,780,786,800,807,811,817,845,850,875,880,899,904,908,922,926,946,950,954,960,970,974,1006,1012,1021,1025,1069,1075,1084,1088,1113,1119,1128,1132,1157,1163,1172,1176,1201,1207,1216,1230,1256],{"type":718,"content":719},"paragraph",[720],{"text":721,"type":722},"In any exercise routine, it’s crucial to start with a full warm-up to gain flexibility and to eliminate the possibility of injury.","text",{"type":718,"content":724},[725,727,733,741,746],{"text":726,"type":722},"In this article, we’ll discuss the proper static stretches to increase your leg flexibility for kickboxing. You can supplement a workout with these stretches for any ",{"text":728,"type":722,"marks":729}," ",[730],{"type":731,"attrs":732},"styled",{"class":7},{"text":734,"type":722,"marks":735},"lower body",[736],{"type":737,"attrs":738},"link",{"href":739,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-need-strong-legs-for-boxing","_blank",{"text":742,"type":722,"marks":743},"  ",[744],{"type":731,"attrs":745},{"class":7},{"text":747,"type":722},"post-workout gains.",{"type":718,"content":749},[750,752,756,762,766,768,772,778],{"text":751,"type":722},"Whether you’re looking for an intense full-body workout such as this ",{"text":728,"type":722,"marks":753},[754],{"type":731,"attrs":755},{"class":7},{"text":757,"type":722,"marks":758},"10-minute burnout workout Shanie Smash",[759],{"type":737,"attrs":760},{"href":761,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/shanie-smash-s-10-minute-burnout-kickboxing-workout",{"text":742,"type":722,"marks":763},[764],{"type":731,"attrs":765},{"class":7},{"text":767,"type":722},"or are looking for the ",{"text":728,"type":722,"marks":769},[770],{"type":731,"attrs":771},{"class":7},{"text":773,"type":722,"marks":774},"best at-home kickboxing workout for beginners",[775],{"type":737,"attrs":776},{"href":777,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/best-at-home-kickboxing-workout-for-beginners",{"text":779,"type":722},", the need to stretch post-training is vital for recovery and injury prevention.",{"type":718,"content":781},[782,784],{"text":783,"type":722},"Here, FightCamp Trainer Flo Master will take you through a warm-up sequence that includes four (4) exercises to get your muscles loose and ready before taking you through a six (6) exercise post-workout stretch routine to make you more flexible and improve your kickboxing performance.",{"type":785},"hard_break",{"type":787,"attrs":788},"blok",{"id":789,"body":790},"396c3de6-71f7-475d-86f7-ee30f15b4a80",[791],{"_uid":792,"link":793,"image":795,"title":797,"component":799},"i-905e0dfe-6204-435f-921d-ffc3e8810e12",{"id":7,"url":794,"linktype":13,"fieldtype":14,"cached_url":794},"https://youtu.be/jckmiMpqG0M",{"id":796,"alt":797,"name":7,"focus":48,"title":797,"filename":798,"copyright":7,"fieldtype":50},3427845,"Improve Your Kicks | Kickboxing Flexibility Exercise","https://a.storyblok.com/f/115220/1244x700/72e1aeb531/kickboxing-flexibility-exercises-youtube-video.jpg","image_video_link",{"type":801,"attrs":802,"content":804},"heading",{"level":803},2,[805],{"text":806,"type":722},"Warm-Up",{"type":718,"content":808},[809],{"text":810,"type":722},"Perform each of these exercises for 30 seconds for a total of 2 minutes. Focus on proper breathing throughout, taking a breath in through the nose and exhaling through the mouth.",{"type":801,"attrs":812,"content":814},{"level":813},3,[815],{"text":816,"type":722},"Jumping Jacks",{"type":818,"content":819},"bullet_list",[820,827,833,839],{"type":821,"content":822},"list_item",[823],{"type":718,"content":824},[825],{"text":826,"type":722},"Start with your feet together and your hands by your side",{"type":821,"content":828},[829],{"type":718,"content":830},[831],{"text":832,"type":722},"Simultaneously jump your legs outward while bringing your arms overhead",{"type":821,"content":834},[835],{"type":718,"content":836},[837],{"text":838,"type":722},"Return to a standing position",{"type":821,"content":840},[841],{"type":718,"content":842},[843],{"text":844,"type":722},"Repeat for 30 seconds",{"type":801,"attrs":846,"content":847},{"level":813},[848],{"text":849,"type":722},"Squats",{"type":818,"content":851},[852,858,864,870],{"type":821,"content":853},[854],{"type":718,"content":855},[856],{"text":857,"type":722},"Start with your feet shoulder-width apart and your back and shoulders straight",{"type":821,"content":859},[860],{"type":718,"content":861},[862],{"text":863,"type":722},"Bend your knees so that you’re in a 90-degree “seated” position with as much weight on your heels as possible",{"type":821,"content":865},[866],{"type":718,"content":867},[868],{"text":869,"type":722},"Stand up",{"type":821,"content":871},[872],{"type":718,"content":873},[874],{"text":844,"type":722},{"type":801,"attrs":876,"content":877},{"level":813},[878],{"text":879,"type":722},"Mountain Climbers",{"type":818,"content":881},[882,888,894],{"type":821,"content":883},[884],{"type":718,"content":885},[886],{"text":887,"type":722},"Start with your hands on the ground, shoulder-width apart and your elbows straight--your legs should be straight behind you",{"type":821,"content":889},[890],{"type":718,"content":891},[892],{"text":893,"type":722},"Alternate bringing your right foot then left under your stomach, as if running in place",{"type":821,"content":895},[896],{"type":718,"content":897},[898],{"text":844,"type":722},{"type":801,"attrs":900,"content":901},{"level":813},[902],{"text":903,"type":722},"Jump Rope",{"type":718,"content":905},[906],{"text":907,"type":722},"You can perform this activity with or without a rope.",{"type":818,"content":909},[910,916],{"type":821,"content":911},[912],{"type":718,"content":913},[914],{"text":915,"type":722},"Circle the rope overhead and jump high enough to clear the rope as it passes underneath",{"type":821,"content":917},[918],{"type":718,"content":919},[920],{"text":921,"type":722},"Continue for 30 seconds",{"type":801,"attrs":923,"content":924},{"level":803},[925],{"text":674,"type":722},{"type":718,"content":927},[928,930,934,940,944],{"text":929,"type":722},"One of the essential phases of your training is to ",{"text":728,"type":722,"marks":931},[932],{"type":731,"attrs":933},{"class":7},{"text":935,"type":722,"marks":936},"cool down",[937],{"type":737,"attrs":938},{"href":939,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":742,"type":722,"marks":941},[942],{"type":731,"attrs":943},{"class":7},{"text":945,"type":722},"and stretch.",{"type":718,"content":947},[948],{"text":949,"type":722},"Static stretching refers to holding a specific stretch without motion for a set period of time. For these stretches, you’ll perform each one for 30 seconds per side.",{"type":718,"content":951},[952],{"text":953,"type":722},"Remember to breathe, take each breath in through the nose and exhale slowly through your mouth.",{"type":801,"attrs":955,"content":956},{"level":813},[957,959],{"text":958,"type":722},"Long Lunges (1 minute)",{"type":785},{"type":787,"attrs":961},{"id":789,"body":962},[963],{"_uid":964,"image":965,"component":969},"i-65be9551-eda5-4f37-b7d1-e2b3b33fb9d7",{"id":966,"alt":967,"name":7,"focus":48,"title":967,"filename":968,"copyright":7,"fieldtype":50},3427847,"Flo Master Doing Long Lunges","https://a.storyblok.com/f/115220/1380x700/ce7a176e98/long_lunges.jpg","content_image",{"type":718,"content":971},[972],{"text":973,"type":722},"This stretch is good for the backs of your knees and your quadriceps.",{"type":818,"content":975},[976,982,988,994,1000],{"type":821,"content":977},[978],{"type":718,"content":979},[980],{"text":981,"type":722},"From a kneeling position, start with one foot out in front of your body",{"type":821,"content":983},[984],{"type":718,"content":985},[986],{"text":987,"type":722},"Place your opposite leg behind you so that your leg is straight and your knee touches the ground",{"type":821,"content":989},[990],{"type":718,"content":991},[992],{"text":993,"type":722},"Be sure to keep your front leg at a 90-degree angle, with your front knee behind your toes",{"type":821,"content":995},[996],{"type":718,"content":997},[998],{"text":999,"type":722},"Hold for 30 seconds",{"type":821,"content":1001},[1002],{"type":718,"content":1003},[1004],{"text":1005,"type":722},"Switch legs and repeat",{"type":801,"attrs":1007,"content":1008},{"level":813},[1009,1011],{"text":1010,"type":722},"Pigeon Pose (1 minute)",{"type":785},{"type":787,"attrs":1013},{"id":789,"body":1014},[1015],{"_uid":1016,"image":1017,"component":969},"i-7f35fabf-1686-4081-9a09-289ac62439b1",{"id":1018,"alt":1019,"name":7,"focus":48,"title":1019,"filename":1020,"copyright":7,"fieldtype":50},3427848,"Flo Master Doing a Pigeon Pose","https://a.storyblok.com/f/115220/1380x700/4a7ad549d4/pigeon_pose.jpg",{"type":718,"content":1022},[1023],{"text":1024,"type":722},"This stretch helps open up the backsides of your hips and thighs.",{"type":818,"content":1026},[1027,1033,1039,1045,1051,1057,1063],{"type":821,"content":1028},[1029],{"type":718,"content":1030},[1031],{"text":1032,"type":722},"Stand in a lunge position with your right leg in front",{"type":821,"content":1034},[1035],{"type":718,"content":1036},[1037],{"text":1038,"type":722},"Bend down and slide your right foot to the left in front of your left thigh, coming to sit with your hips square",{"type":821,"content":1040},[1041],{"type":718,"content":1042},[1043],{"text":1044,"type":722},"Your right knee should be at a 90-degree angle (or as close as is accessible for your body and flexibility)",{"type":821,"content":1046},[1047],{"type":718,"content":1048},[1049],{"text":1050,"type":722},"If you cannot sit all the way on the ground, place a block or towel underneath you for support",{"type":821,"content":1052},[1053],{"type":718,"content":1054},[1055],{"text":1056,"type":722},"Keep your back leg (left) straight so that your back knee (left) is resting on the ground",{"type":821,"content":1058},[1059],{"type":718,"content":1060},[1061],{"text":1062,"type":722},"Keep your shoulders and chest straight and hold for 30 seconds",{"type":821,"content":1064},[1065],{"type":718,"content":1066},[1067],{"text":1068,"type":722},"Switch sides and repeat",{"type":801,"attrs":1070,"content":1071},{"level":813},[1072,1074],{"text":1073,"type":722},"Hamstring Stretch (30 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reach your toes, you can grab your ankles until you gain better flexibility",{"type":821,"content":1109},[1110],{"type":718,"content":1111},[1112],{"text":999,"type":722},{"type":801,"attrs":1114,"content":1115},{"level":813},[1116,1118],{"text":1117,"type":722},"Butterfly Stretch (30 seconds)",{"type":785},{"type":787,"attrs":1120},{"id":789,"body":1121},[1122],{"_uid":1123,"image":1124,"component":969},"i-a7e65dce-6754-445b-bd0f-68d9315cf595",{"id":1125,"alt":1126,"name":7,"focus":48,"title":1126,"filename":1127,"copyright":7,"fieldtype":50},3427852,"Flo Master Doing a Butterfly Stretch","https://a.storyblok.com/f/115220/1380x700/13f21ade07/butterfly_stretch.jpg",{"type":718,"content":1129},[1130],{"text":1131,"type":722},"This stretch is suitable for the interior of your thighs and helps loosen the hips.",{"type":818,"content":1133},[1134,1140,1146,1152],{"type":821,"content":1135},[1136],{"type":718,"content":1137},[1138],{"text":1139,"type":722},"From a seated position, bring the bottoms of your feet together so that your legs form a diamond shape in front of you",{"type":821,"content":1141},[1142],{"type":718,"content":1143},[1144],{"text":1145,"type":722},"Using your elbows, push down gently on your knees, keeping your chest straight",{"type":821,"content":1147},[1148],{"type":718,"content":1149},[1150],{"text":1151,"type":722},"To prevent injury, do not bounce your knees",{"type":821,"content":1153},[1154],{"type":718,"content":1155},[1156],{"text":999,"type":722},{"type":801,"attrs":1158,"content":1159},{"level":813},[1160,1162],{"text":1161,"type":722},"Straddle (30 seconds)",{"type":785},{"type":787,"attrs":1164},{"id":789,"body":1165},[1166],{"_uid":1167,"image":1168,"component":969},"i-ba6bf9e3-105f-4257-bcb5-ae2ec9e90be5",{"id":1169,"alt":1170,"name":7,"focus":48,"title":1170,"filename":1171,"copyright":7,"fieldtype":50},3427853,"Flo Master Doing a Straddle Stretch","https://a.storyblok.com/f/115220/1380x700/d5dcfbcaad/straddle_stretch.jpg",{"type":718,"content":1173},[1174],{"text":1175,"type":722},"This stretch will open up your hips and interior thighs.",{"type":818,"content":1177},[1178,1184,1190,1196],{"type":821,"content":1179},[1180],{"type":718,"content":1181},[1182],{"text":1183,"type":722},"From a standing position, place your feet as wide as you can with your toes pointed forward",{"type":821,"content":1185},[1186],{"type":718,"content":1187},[1188],{"text":1189,"type":722},"Keep your chest straight, bend down, and place your hands on the ground",{"type":821,"content":1191},[1192],{"type":718,"content":1193},[1194],{"text":1195,"type":722},"Walk your hands out in front of you as far as you can",{"type":821,"content":1197},[1198],{"type":718,"content":1199},[1200],{"text":999,"type":722},{"type":801,"attrs":1202,"content":1203},{"level":813},[1204,1206],{"text":1205,"type":722},"Middle Splits (30 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For further tips and training suggestions, check out these videos from ",{"text":728,"type":722,"marks":1235},[1236],{"type":731,"attrs":1237},{"class":7},{"text":1239,"type":722,"marks":1240},"FightCamp’s",[1241],{"type":737,"attrs":1242},{"href":1243,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":742,"type":722,"marks":1245},[1246],{"type":731,"attrs":1247},{"class":7},{"text":1249,"type":722,"marks":1250},"YouTube channel",[1251],{"type":737,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://bit.ly/3oYefXf",{"text":1255,"type":722},":",{"type":718,"content":1257},[1258,1264,1265,1271,1272,1278,1279],{"text":1259,"type":722,"marks":1260},"Stretching Routine For Boxing At Home with Shanie",[1261],{"type":737,"attrs":1262},{"href":1263,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY&t=0s",{"type":785},{"text":1266,"type":722,"marks":1267},"Boxing Wrist Strengthening with Flo Master",[1268],{"type":737,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://youtu.be/uqUt_VzXOpw",{"type":785},{"text":1273,"type":722,"marks":1274},"Dynamic & Static Stretching for Neck Tension with Shanie",[1275],{"type":737,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://youtu.be/kV7vTy2SPhw",{"type":785},{"text":1280,"type":722,"marks":1281},"Upper Body Flexibility & Mobility Routine with Coach PJ",[1282],{"type":737,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"target":740,"linktype":48},"https://youtu.be/krmdNMBmwNk",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1286,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1287,"component":118,"meta_info":1288,"meta_title":7,"block_image":1289,"cover_image":1290,"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},[],[],"2021-05-31 00:00","article",{"_uid":1296,"title":657,"plugin":43,"description":1297},"6612cc04-79fa-407e-bf6f-1fe81b028b25","Want to improve your kickboxing training? Flo Master takes you through a quick warm-up followed by 6 static leg stretches that will boost your leg flexibility.",{"id":1299,"alt":657,"name":7,"focus":48,"title":657,"filename":1300,"copyright":7,"fieldtype":50},3427844,"https://a.storyblok.com/f/115220/2400x990/a32035c2f9/kickboxing-static-leg-stretches-for-your-best-kicks.jpg",[],"kickboxing-static-leg-stretches-for-your-best-kicks","blogs/kickboxing-static-leg-stretches-for-your-best-kicks",-1960,[],60887917,"e4f0aa70-64e8-470d-b268-a9bf4078c902","2021-05-31T05:24:00.000Z",[],["Reactive",1311],[1312,1495,1736,1970,2150,2325],{"name":1313,"created_at":1314,"published_at":1315,"updated_at":1316,"id":1317,"uuid":1318,"content":1319,"slug":1487,"full_slug":1488,"sort_by_date":48,"position":1489,"tag_list":1490,"is_startpage":9,"parent_id":1306,"meta_data":48,"group_id":1492,"first_published_at":1315,"release_id":48,"lang":60,"path":1493,"alternates":1494,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1320,"faqs":1321,"title":1313,"topic":1338,"author":1353,"content":1354,"category":1468,"schedule":1476,"component":1294,"meta_info":1477,"cover_image":1481,"description":1485,"contributors":1486},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1322,1326,1330,1334],{"_uid":1323,"answer":1324,"question":1325,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1327,"answer":1328,"question":1329,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1331,"answer":1332,"question":1333,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1335,"answer":1336,"question":1337,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1339,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1351,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1340,"component":39,"meta_info":1348,"block_image":1349,"cover_image":1350,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1341,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1346,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1347,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1342,"component":118,"meta_info":1343,"meta_title":7,"block_image":1344,"cover_image":1345,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":715,"content":1355},[1356,1360,1365,1385,1390,1394,1399,1402,1407,1419,1424,1437,1442,1446,1451,1464],{"type":718,"content":1357},[1358],{"text":1359,"type":722},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":801,"attrs":1361,"content":1362},{"level":803},[1363],{"text":1364,"type":722},"Practice, Practice, Practice",{"type":718,"content":1366},[1367,1369,1374,1376,1383],{"text":1368,"type":722},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1370,"type":722,"marks":1371},"always",[1372],{"type":1373},"italic",{"text":1375,"type":722}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1377,"type":722,"marks":1378},"mirror",[1379],{"type":737,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"custom":1382,"target":740,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1384,"type":722}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":801,"attrs":1386,"content":1387},{"level":813},[1388],{"text":1389,"type":722},"Shoulder Touch Drill",{"type":718,"content":1391},[1392],{"text":1393,"type":722},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":801,"attrs":1395,"content":1396},{"level":813},[1397],{"text":1398,"type":722},"Cobra Bag",{"type":718,"content":1400},[1401],{"text":1328,"type":722},{"type":801,"attrs":1403,"content":1404},{"level":813},[1405],{"text":1406,"type":722},"Sparring",{"type":718,"content":1408},[1409,1411,1417],{"text":1410,"type":722},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1406,"type":722,"marks":1412},[1413],{"type":737,"attrs":1414},{"href":1415,"uuid":48,"anchor":48,"custom":1416,"target":740,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1418,"type":722}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":801,"attrs":1420,"content":1421},{"level":813},[1422],{"text":1423,"type":722},"“Free flow” mitt work",{"type":718,"content":1425},[1426,1428,1435],{"text":1427,"type":722},"Free flow ",{"text":1429,"type":722,"marks":1430},"mitt work",[1431],{"type":737,"attrs":1432},{"href":1433,"uuid":48,"anchor":48,"custom":1434,"target":740,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1436,"type":722}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":801,"attrs":1438,"content":1439},{"level":813},[1440],{"text":1441,"type":722},"Think Fast",{"type":718,"content":1443},[1444],{"text":1445,"type":722},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":801,"attrs":1447,"content":1448},{"level":803},[1449],{"text":1450,"type":722},"Train Like a Fighter",{"type":718,"content":1452},[1453,1455,1462],{"text":1454,"type":722},"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":1456,"type":722,"marks":1457},"FightCamp",[1458],{"type":737,"attrs":1459},{"href":1460,"uuid":48,"anchor":48,"custom":1461,"target":740,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1463,"type":722}," 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":718,"content":1465},[1466],{"text":1467,"type":722},"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":1469,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1474,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1475,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1470,"component":118,"meta_info":1471,"meta_title":7,"block_image":1472,"cover_image":1473,"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},[],[],"2023-01-24 00:00",{"_uid":1478,"title":1479,"plugin":43,"description":1480},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1482,"alt":1483,"name":7,"focus":7,"title":1483,"filename":1484,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1491],"featured","82ea0218-5096-4385-9f8d-9d1756f6db5c","training/{{story.slug}}",[],{"name":1496,"created_at":1497,"published_at":1498,"updated_at":1499,"id":1500,"uuid":1501,"content":1502,"slug":1729,"full_slug":1730,"sort_by_date":48,"position":1731,"tag_list":1732,"is_startpage":9,"parent_id":1306,"meta_data":48,"group_id":1733,"first_published_at":1734,"release_id":48,"lang":60,"path":1493,"alternates":1735,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1503,"faqs":1504,"title":1496,"topic":1513,"author":1528,"content":1529,"category":1710,"schedule":1718,"component":1294,"meta_info":1719,"cover_image":1723,"description":1727,"contributors":1728},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1505,1509],{"_uid":1506,"answer":1507,"question":1508,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1510,"answer":1511,"question":1512,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1514,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1526,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1527,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1515,"component":39,"meta_info":1523,"block_image":1524,"cover_image":1525,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1516,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1521,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1522,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1517,"component":118,"meta_info":1518,"meta_title":7,"block_image":1519,"cover_image":1520,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":715,"content":1530},[1531,1536,1540,1545,1549,1554,1558,1584,1589,1593,1598,1602,1607,1611,1616,1629,1634,1647,1652,1656,1661,1665,1670,1674,1679,1683,1688,1692,1697],{"type":801,"attrs":1532,"content":1533},{"level":803},[1534],{"text":1535,"type":722},"Staying Safe While Exercising in the Cold",{"type":718,"content":1537},[1538],{"text":1539,"type":722},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":801,"attrs":1541,"content":1542},{"level":813},[1543],{"text":1544,"type":722},"Watch the Windchill",{"type":718,"content":1546},[1547],{"text":1548,"type":722},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":801,"attrs":1550,"content":1551},{"level":813},[1552],{"text":1553,"type":722},"Protect Your Extremities",{"type":718,"content":1555},[1556],{"text":1557,"type":722},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":818,"content":1559},[1560,1566,1572,1578],{"type":821,"content":1561},[1562],{"type":718,"content":1563},[1564],{"text":1565,"type":722},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":821,"content":1567},[1568],{"type":718,"content":1569},[1570],{"text":1571,"type":722},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":821,"content":1573},[1574],{"type":718,"content":1575},[1576],{"text":1577,"type":722},"Wear a hat or headband that covers your ears",{"type":821,"content":1579},[1580],{"type":718,"content":1581},[1582],{"text":1583,"type":722},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":801,"attrs":1585,"content":1586},{"level":813},[1587],{"text":1588,"type":722},"Wear Layers",{"type":718,"content":1590},[1591],{"text":1592,"type":722},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":801,"attrs":1594,"content":1595},{"level":813},[1596],{"text":1597,"type":722},"Don’t Forget Sunscreen",{"type":718,"content":1599},[1600],{"text":1601,"type":722},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":801,"attrs":1603,"content":1604},{"level":803},[1605],{"text":1606,"type":722},"Getting Motivated to Workout in the Cold ",{"type":718,"content":1608},[1609],{"text":1610,"type":722},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":801,"attrs":1612,"content":1613},{"level":813},[1614],{"text":1615,"type":722},"Invest in New Activewear",{"type":718,"content":1617},[1618,1620,1627],{"text":1619,"type":722},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1621,"type":722,"marks":1622},"new workout gear",[1623],{"type":737,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"custom":1626,"target":740,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1628,"type":722}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":801,"attrs":1630,"content":1631},{"level":813},[1632],{"text":1633,"type":722},"Find a Workout Buddy",{"type":718,"content":1635},[1636,1638,1645],{"text":1637,"type":722},"Accountability! Accountability! Accountability! Finding a ",{"text":1639,"type":722,"marks":1640},"workout buddy",[1641],{"type":737,"attrs":1642},{"href":1643,"uuid":48,"anchor":48,"custom":1644,"target":740,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1646,"type":722}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":801,"attrs":1648,"content":1649},{"level":813},[1650],{"text":1651,"type":722},"Benefits of Working Out in the Cold",{"type":718,"content":1653},[1654],{"text":1655,"type":722},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":801,"attrs":1657,"content":1658},{"level":813},[1659],{"text":1660,"type":722},"Combat Seasonal Affective Disorder",{"type":718,"content":1662},[1663],{"text":1664,"type":722},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":801,"attrs":1666,"content":1667},{"level":813},[1668],{"text":1669,"type":722},"Boost Your Immune System",{"type":718,"content":1671},[1672],{"text":1673,"type":722},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":801,"attrs":1675,"content":1676},{"level":813},[1677],{"text":1678,"type":722},"Diverse Training Options",{"type":718,"content":1680},[1681],{"text":1682,"type":722},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":801,"attrs":1684,"content":1685},{"level":813},[1686],{"text":1687,"type":722},"Burn More Calories",{"type":718,"content":1689},[1690],{"text":1691,"type":722},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":801,"attrs":1693,"content":1694},{"level":803},[1695],{"text":1696,"type":722},"Train Like a Fighter in the Cold",{"type":718,"content":1698},[1699,1701,1708],{"text":1700,"type":722},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1456,"type":722,"marks":1702},[1703,1706],{"type":737,"attrs":1704},{"href":1460,"uuid":48,"anchor":48,"custom":1705,"target":740,"linktype":13},{},{"type":1707},"underline",{"text":1709,"type":722}," 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":1711,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1716,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1712,"component":118,"meta_info":1713,"meta_title":7,"block_image":1714,"cover_image":1715,"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},[],[],"2023-01-29 00:00",{"_uid":1720,"title":1721,"plugin":43,"description":1722},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1724,"alt":1725,"name":7,"focus":7,"title":1725,"filename":1726,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1491],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1737,"created_at":1738,"published_at":1739,"updated_at":1740,"id":1741,"uuid":1742,"content":1743,"slug":1963,"full_slug":1964,"sort_by_date":48,"position":1965,"tag_list":1966,"is_startpage":9,"parent_id":1306,"meta_data":48,"group_id":1967,"first_published_at":1968,"release_id":48,"lang":60,"path":1493,"alternates":1969,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1744,"faqs":1745,"title":1737,"topic":1766,"author":1528,"content":1781,"category":1945,"schedule":1953,"component":1294,"meta_info":1954,"cover_image":1958,"description":1957,"contributors":1962},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1746,1750,1754,1758,1762],{"_uid":1747,"answer":1748,"question":1749,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1751,"answer":1752,"question":1753,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1755,"answer":1756,"question":1757,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1759,"answer":1760,"question":1761,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1763,"answer":1764,"question":1765,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1767,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1779,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1780,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1768,"component":39,"meta_info":1776,"block_image":1777,"cover_image":1778,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1769,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1774,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1770,"component":118,"meta_info":1771,"meta_title":7,"block_image":1772,"cover_image":1773,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":715,"content":1782},[1783,1787,1791,1795,1808,1812,1816,1821,1834,1847,1852,1863,1867,1889,1894,1905,1918,1923,1927,1931,1941],{"type":718,"content":1784},[1785],{"text":1786,"type":722},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":718,"content":1788},[1789],{"text":1790,"type":722},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":801,"attrs":1792,"content":1793},{"level":803},[1794],{"text":1749,"type":722},{"type":718,"content":1796},[1797,1799,1806],{"text":1798,"type":722},"According to the ",{"text":1800,"type":722,"marks":1801},"Mayo Clinic",[1802],{"type":737,"attrs":1803},{"href":1804,"uuid":48,"anchor":48,"custom":1805,"target":740,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1807,"type":722},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":718,"content":1809},[1810],{"text":1811,"type":722},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":718,"content":1813},[1814],{"text":1815,"type":722},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":801,"attrs":1817,"content":1818},{"level":803},[1819],{"text":1820,"type":722},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":787,"attrs":1822},{"id":1823,"body":1824},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1825],{"url":1826,"_uid":1828,"image":1829,"component":969,"copyright_details":1833},{"id":7,"url":7,"linktype":1827,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1830,"alt":1831,"name":7,"focus":48,"title":1831,"filename":1832,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":718,"content":1835},[1836,1838,1845],{"text":1837,"type":722},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1839,"type":722,"marks":1840},"burn more calories",[1841],{"type":737,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"custom":1844,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1846,"type":722}," even after you’re done working out.",{"type":801,"attrs":1848,"content":1849},{"level":803},[1850],{"text":1851,"type":722},"Kickboxing Is A Full Body Workout",{"type":787,"attrs":1853},{"id":1823,"body":1854},[1855],{"url":1856,"_uid":1857,"image":1858,"component":969,"copyright_details":1862},{"id":7,"url":7,"linktype":1827,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1859,"alt":1860,"name":7,"focus":48,"title":1860,"filename":1861,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":718,"content":1864},[1865],{"text":1866,"type":722},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":718,"content":1868},[1869,1871,1878,1880,1887],{"text":1870,"type":722},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1872,"type":722,"marks":1873},"all-level lower body workout",[1874],{"type":737,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"custom":1877,"target":740,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1879,"type":722}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1881,"type":722,"marks":1882},"upper body workout",[1883],{"type":737,"attrs":1884},{"href":1885,"uuid":48,"anchor":48,"custom":1886,"target":740,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1888,"type":722}," led by Flo Master.",{"type":801,"attrs":1890,"content":1891},{"level":803},[1892],{"text":1893,"type":722},"Boxing Can Be Low-Impact",{"type":787,"attrs":1895},{"id":1823,"body":1896},[1897],{"url":1898,"_uid":1899,"image":1900,"component":969,"copyright_details":1904},{"id":7,"url":7,"linktype":1827,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1901,"alt":1902,"name":7,"focus":48,"title":1902,"filename":1903,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":718,"content":1906},[1907,1909,1916],{"text":1908,"type":722},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1910,"type":722,"marks":1911},"shadowboxing",[1912],{"type":737,"attrs":1913},{"href":1914,"uuid":48,"anchor":48,"custom":1915,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1917,"type":722}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":801,"attrs":1919,"content":1920},{"level":803},[1921],{"text":1922,"type":722},"Kick Boring Cardio To The Curb",{"type":718,"content":1924},[1925],{"text":1926,"type":722},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":801,"attrs":1928,"content":1929},{"level":803},[1930],{"text":1450,"type":722},{"type":718,"content":1932},[1933,1934,1939],{"text":1454,"type":722},{"text":1456,"type":722,"marks":1935},[1936],{"type":737,"attrs":1937},{"href":1460,"uuid":48,"anchor":48,"custom":1938,"target":740,"linktype":13},{},{"text":1940,"type":722}," 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":718,"content":1942},[1943],{"text":1944,"type":722},"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":1946,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1951,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1952,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1947,"component":118,"meta_info":1948,"meta_title":7,"block_image":1949,"cover_image":1950,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1955,"title":1956,"plugin":43,"description":1957},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1959,"alt":1960,"name":7,"focus":48,"title":1960,"filename":1961,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1491],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1971,"created_at":1972,"published_at":1973,"updated_at":1974,"id":1975,"uuid":1976,"content":1977,"slug":2143,"full_slug":2144,"sort_by_date":48,"position":2145,"tag_list":2146,"is_startpage":9,"parent_id":1306,"meta_data":48,"group_id":2147,"first_published_at":2148,"release_id":48,"lang":60,"path":1493,"alternates":2149,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1978,"faqs":1979,"title":1996,"topic":1997,"author":696,"content":2012,"category":2127,"schedule":2135,"component":1294,"meta_info":2136,"cover_image":2139,"description":2138,"contributors":2142},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1980,1984,1988,1992],{"_uid":1981,"answer":1982,"question":1983,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1985,"answer":1986,"question":1987,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1989,"answer":1990,"question":1991,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1993,"answer":1994,"question":1995,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1998,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2010,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1999,"component":39,"meta_info":2007,"block_image":2008,"cover_image":2009,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2000,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2005,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2006,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2001,"component":118,"meta_info":2002,"meta_title":7,"block_image":2003,"cover_image":2004,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":715,"content":2013},[2014,2025,2030,2035,2047,2050,2055,2066,2069,2074,2085,2089,2093,2098,2111,2115,2124],{"type":718,"content":2015},[2016,2018,2023],{"text":2017,"type":722},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1910,"type":722,"marks":2019},[2020],{"type":737,"attrs":2021},{"href":1914,"uuid":48,"anchor":48,"custom":2022,"target":740,"linktype":13},{},{"text":2024,"type":722}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":801,"attrs":2026,"content":2027},{"level":803},[2028],{"text":2029,"type":722},"Why You Should Practice Shadowboxing With Hand Weights",{"type":801,"attrs":2031,"content":2032},{"level":813},[2033],{"text":2034,"type":722},"1. Speed",{"type":787,"attrs":2036},{"id":2037,"body":2038},"58589914-3cf9-454d-8369-7218c807f59a",[2039],{"url":2040,"_uid":2041,"image":2042,"component":969,"copyright_details":2046},{"id":7,"url":7,"linktype":1827,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2043,"alt":2044,"name":7,"focus":48,"title":2044,"filename":2045,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":718,"content":2048},[2049],{"text":1986,"type":722},{"type":801,"attrs":2051,"content":2052},{"level":813},[2053],{"text":2054,"type":722},"2. Arm Endurance",{"type":787,"attrs":2056},{"id":2037,"body":2057},[2058],{"url":2059,"_uid":2060,"image":2061,"component":969,"copyright_details":2065},{"id":7,"url":7,"linktype":1827,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2062,"alt":2063,"name":7,"focus":48,"title":2063,"filename":2064,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":718,"content":2067},[2068],{"text":1990,"type":722},{"type":801,"attrs":2070,"content":2071},{"level":813},[2072],{"text":2073,"type":722},"3. Cardiovascular Conditioning",{"type":787,"attrs":2075},{"id":2037,"body":2076},[2077],{"url":2078,"_uid":2079,"image":2080,"component":969,"copyright_details":2084},{"id":7,"url":7,"linktype":1827,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2081,"alt":2082,"name":7,"focus":48,"title":2082,"filename":2083,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":718,"content":2086},[2087],{"text":2088,"type":722},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":718,"content":2090},[2091],{"text":2092,"type":722},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":801,"attrs":2094,"content":2095},{"level":803},[2096],{"text":2097,"type":722},"Amp Up Your Training",{"type":718,"content":2099},[2100,2102,2109],{"text":2101,"type":722},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2103,"type":722,"marks":2104},"FightCamp Facebook Community",[2105],{"type":737,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"custom":2108,"target":740,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2110,"type":722}," and let me know.",{"type":801,"attrs":2112,"content":2113},{"level":803},[2114],{"text":1450,"type":722},{"type":718,"content":2116},[2117,2118,2123],{"text":1454,"type":722},{"text":1456,"type":722,"marks":2119},[2120],{"type":737,"attrs":2121},{"href":1460,"uuid":48,"anchor":48,"custom":2122,"target":740,"linktype":13},{},{"text":1940,"type":722},{"type":718,"content":2125},[2126],{"text":1944,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2128,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2133,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2129,"component":118,"meta_info":2130,"meta_title":7,"block_image":2131,"cover_image":2132,"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},[],[],"2023-01-16 00:00",{"_uid":2137,"title":1996,"plugin":43,"description":2138},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2140,"alt":1971,"name":7,"focus":48,"title":1971,"filename":2141,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1491],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2151,"created_at":2152,"published_at":2153,"updated_at":2154,"id":2155,"uuid":2156,"content":2157,"slug":2319,"full_slug":2320,"sort_by_date":48,"position":2321,"tag_list":2322,"is_startpage":9,"parent_id":1306,"meta_data":48,"group_id":2323,"first_published_at":2153,"release_id":48,"lang":60,"path":1493,"alternates":2324,"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":2158,"faqs":2159,"title":2151,"topic":2168,"author":1353,"content":2183,"category":2300,"schedule":2308,"component":1294,"meta_info":2309,"cover_image":2313,"description":2317,"contributors":2318},"c6387572-343f-40bf-8172-852035367c90",[2160,2164],{"_uid":2161,"answer":2162,"question":2163,"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":2165,"answer":2166,"question":2167,"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":2169,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2181,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2170,"component":39,"meta_info":2178,"block_image":2179,"cover_image":2180,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2171,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2176,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2172,"component":118,"meta_info":2173,"meta_title":7,"block_image":2174,"cover_image":2175,"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":715,"content":2184},[2185,2190,2193,2198,2203,2207,2212,2216,2221,2234,2239,2251,2256,2260,2265,2275,2280,2284,2288,2297],{"type":801,"attrs":2186,"content":2187},{"level":803},[2188],{"text":2189,"type":722},"Boxing Gym Culture",{"type":718,"content":2191},[2192],{"text":2166,"type":722},{"type":801,"attrs":2194,"content":2195},{"level":803},[2196],{"text":2197,"type":722},"What Are the Basic Boxing Gym Rules? ",{"type":801,"attrs":2199,"content":2200},{"level":813},[2201],{"text":2202,"type":722},"Yes Coach, No Coach",{"type":718,"content":2204},[2205],{"text":2206,"type":722},"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":801,"attrs":2208,"content":2209},{"level":813},[2210],{"text":2211,"type":722},"Sharing is Caring",{"type":718,"content":2213},[2214],{"text":2215,"type":722},"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":801,"attrs":2217,"content":2218},{"level":813},[2219],{"text":2220,"type":722},"Keep it Clean",{"type":718,"content":2222},[2223,2225,2232],{"text":2224,"type":722},"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":2226,"type":722,"marks":2227},"clean it off.",[2228],{"type":737,"attrs":2229},{"href":2230,"uuid":48,"anchor":48,"custom":2231,"target":740,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2233,"type":722}," 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":801,"attrs":2235,"content":2236},{"level":813},[2237],{"text":2238,"type":722},"No Killers in Sparring",{"type":718,"content":2240},[2241,2243,2249],{"text":2242,"type":722},"In most boxing gym workouts you will find yourself ",{"text":2244,"type":722,"marks":2245},"sparring",[2246],{"type":737,"attrs":2247},{"href":1415,"uuid":48,"anchor":48,"custom":2248,"target":740,"linktype":13},{},{"text":2250,"type":722},". 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":801,"attrs":2252,"content":2253},{"level":813},[2254],{"text":2255,"type":722},"Don’t Dump Your Weights",{"type":718,"content":2257},[2258],{"text":2259,"type":722},"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":801,"attrs":2261,"content":2262},{"level":813},[2263],{"text":2264,"type":722},"Leave the Weightcut Fighter Alone",{"type":718,"content":2266},[2267,2269,2273],{"text":2268,"type":722},"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":2270,"type":722,"marks":2271},"leave them alone.",[2272],{"type":1373},{"text":2274,"type":722}," 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":801,"attrs":2276,"content":2277},{"level":813},[2278],{"text":2279,"type":722},"The Golden Rule",{"type":718,"content":2281},[2282],{"text":2283,"type":722},"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":801,"attrs":2285,"content":2286},{"level":803},[2287],{"text":1450,"type":722},{"type":718,"content":2289},[2290,2291,2296],{"text":1454,"type":722},{"text":1456,"type":722,"marks":2292},[2293],{"type":737,"attrs":2294},{"href":1460,"uuid":48,"anchor":48,"custom":2295,"target":740,"linktype":13},{},{"text":1463,"type":722},{"type":718,"content":2298},[2299],{"text":1944,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2302,"component":118,"meta_info":2303,"meta_title":7,"block_image":2304,"cover_image":2305,"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":2310,"title":2311,"plugin":43,"description":2312},"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":2314,"alt":2315,"name":7,"focus":7,"title":2315,"filename":2316,"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,[1491],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2326,"created_at":2327,"published_at":2328,"updated_at":2329,"id":2330,"uuid":2331,"content":2332,"slug":2697,"full_slug":2698,"sort_by_date":48,"position":2699,"tag_list":2700,"is_startpage":9,"parent_id":1306,"meta_data":48,"group_id":2701,"first_published_at":2702,"release_id":48,"lang":60,"path":1493,"alternates":2703,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2333,"faqs":2334,"title":2326,"topic":2363,"author":1528,"content":2378,"category":2678,"schedule":2686,"component":1294,"meta_info":2687,"cover_image":2691,"description":2695,"contributors":2696},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2335,2339,2343,2347,2351,2355,2359],{"_uid":2336,"answer":2337,"question":2338,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2340,"answer":2341,"question":2342,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2344,"answer":2345,"question":2346,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2348,"answer":2349,"question":2350,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2352,"answer":2353,"question":2354,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2356,"answer":2357,"question":2358,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2360,"answer":2361,"question":2362,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2364,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2376,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2377,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2365,"component":39,"meta_info":2373,"block_image":2374,"cover_image":2375,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2366,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2371,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2367,"component":118,"meta_info":2368,"meta_title":7,"block_image":2369,"cover_image":2370,"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":715,"content":2379},[2380,2385,2389,2393,2397,2417,2421,2425,2429,2434,2438,2482,2487,2491,2505,2509,2531,2536,2540,2608,2613,2617,2637,2642,2656,2660,2665,2675],{"type":801,"attrs":2381,"content":2382},{"level":803},[2383],{"text":2384,"type":722},"Boxing Terminology",{"type":718,"content":2386},[2387],{"text":2388,"type":722},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":801,"attrs":2390,"content":2391},{"level":803},[2392],{"text":2338,"type":722},{"type":718,"content":2394},[2395],{"text":2396,"type":722},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":818,"content":2398},[2399,2405],{"type":821,"content":2400},[2401],{"type":718,"content":2402},[2403],{"text":2404,"type":722},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":821,"content":2406},[2407],{"type":718,"content":2408},[2409,2411,2415],{"text":2410,"type":722},"Southpaw Stance",{"text":728,"type":722,"marks":2412},[2413],{"type":2414},"bold",{"text":2416,"type":722},"– Standing with your right foot farther out in front than your left foot",{"type":801,"attrs":2418,"content":2419},{"level":803},[2420],{"text":2342,"type":722},{"type":718,"content":2422},[2423],{"text":2424,"type":722},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":718,"content":2426},[2427],{"text":2428,"type":722},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":801,"attrs":2430,"content":2431},{"level":813},[2432],{"text":2433,"type":722},"Boxing Punches",{"type":718,"content":2435},[2436],{"text":2437,"type":722},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":818,"content":2439},[2440,2446,2452,2458,2464,2470,2476],{"type":821,"content":2441},[2442],{"type":718,"content":2443},[2444],{"text":2445,"type":722},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":821,"content":2447},[2448],{"type":718,"content":2449},[2450],{"text":2451,"type":722},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":821,"content":2453},[2454],{"type":718,"content":2455},[2456],{"text":2457,"type":722},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":821,"content":2459},[2460],{"type":718,"content":2461},[2462],{"text":2463,"type":722},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":821,"content":2465},[2466],{"type":718,"content":2467},[2468],{"text":2469,"type":722},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":821,"content":2471},[2472],{"type":718,"content":2473},[2474],{"text":2475,"type":722},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":821,"content":2477},[2478],{"type":718,"content":2479},[2480],{"text":2481,"type":722},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":801,"attrs":2483,"content":2484},{"level":813},[2485],{"text":2486,"type":722},"Boxing Movements",{"type":718,"content":2488},[2489],{"text":2490,"type":722},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":818,"content":2492},[2493,2499],{"type":821,"content":2494},[2495],{"type":718,"content":2496},[2497],{"text":2498,"type":722},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":821,"content":2500},[2501],{"type":718,"content":2502},[2503],{"text":2504,"type":722},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":718,"content":2506},[2507],{"text":2508,"type":722},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":818,"content":2510},[2511,2525],{"type":821,"content":2512},[2513],{"type":718,"content":2514},[2515,2523],{"text":2516,"type":722,"marks":2517},"Shoulder Roll",[2518,2522],{"type":737,"attrs":2519},{"href":2520,"uuid":48,"anchor":48,"custom":2521,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1707},{"text":2524,"type":722}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":821,"content":2526},[2527],{"type":718,"content":2528},[2529],{"text":2530,"type":722},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":801,"attrs":2532,"content":2533},{"level":813},[2534],{"text":2535,"type":722},"Boxing Training",{"type":718,"content":2537},[2538],{"text":2539,"type":722},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2541,"attrs":2542,"content":2545},"ordered_list",{"order":2543},{"order":2544},1,[2546,2552,2558,2572,2585],{"type":821,"content":2547},[2548],{"type":718,"content":2549},[2550],{"text":2551,"type":722},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":821,"content":2553},[2554],{"type":718,"content":2555},[2556],{"text":2557,"type":722},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":821,"content":2559},[2560],{"type":718,"content":2561},[2562,2570],{"text":2563,"type":722,"marks":2564},"Mittwork",[2565,2569],{"type":737,"attrs":2566},{"href":2567,"uuid":48,"anchor":48,"custom":2568,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1707},{"text":2571,"type":722}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":821,"content":2573},[2574],{"type":718,"content":2575},[2576,2583],{"text":1406,"type":722,"marks":2577},[2578,2582],{"type":737,"attrs":2579},{"href":2580,"uuid":48,"anchor":48,"custom":2581,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1707},{"text":2584,"type":722}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":821,"content":2586},[2587],{"type":718,"content":2588},[2589,2597,2599,2606],{"text":2590,"type":722,"marks":2591},"Roadwork",[2592,2596],{"type":737,"attrs":2593},{"href":2594,"uuid":48,"anchor":48,"custom":2595,"target":740,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1707},{"text":2598,"type":722}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2600,"type":722,"marks":2601},"roadwork drills",[2602,2605],{"type":737,"attrs":2603},{"href":2594,"uuid":48,"anchor":48,"custom":2604,"target":740,"linktype":13},{},{"type":1707},{"text":2607,"type":722}," to add to your boxer training.",{"type":801,"attrs":2609,"content":2610},{"level":813},[2611],{"text":2612,"type":722},"Heavy Bag Training",{"type":718,"content":2614},[2615],{"text":2616,"type":722},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":818,"content":2618},[2619,2625,2631],{"type":821,"content":2620},[2621],{"type":718,"content":2622},[2623],{"text":2624,"type":722},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":821,"content":2626},[2627],{"type":718,"content":2628},[2629],{"text":2630,"type":722},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":821,"content":2632},[2633],{"type":718,"content":2634},[2635],{"text":2636,"type":722},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":801,"attrs":2638,"content":2639},{"level":813},[2640],{"text":2641,"type":722},"Recovery",{"type":718,"content":2643},[2644,2646,2654],{"text":2645,"type":722},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2647,"type":722,"marks":2648},"interview with FightCamp Trainer Coach PJ",[2649,2653],{"type":737,"attrs":2650},{"href":2651,"uuid":48,"anchor":48,"custom":2652,"target":740,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1707},{"text":2655,"type":722},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":718,"content":2657},[2658],{"text":2659,"type":722},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":801,"attrs":2661,"content":2662},{"level":803},[2663],{"text":2664,"type":722},"Talk and Train Like a Fighter",{"type":718,"content":2666},[2667,2668,2674],{"text":1454,"type":722},{"text":1456,"type":722,"marks":2669},[2670,2673],{"type":737,"attrs":2671},{"href":1460,"uuid":48,"anchor":48,"custom":2672,"target":740,"linktype":13},{},{"type":1707},{"text":1463,"type":722},{"type":718,"content":2676},[2677],{"text":1467,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2679,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2684,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2680,"component":118,"meta_info":2681,"meta_title":7,"block_image":2682,"cover_image":2683,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2688,"title":2689,"plugin":43,"description":2690},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2692,"alt":2693,"name":7,"focus":7,"title":2693,"filename":2694,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1491],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1294,"created_at":2705,"published_at":2706,"updated_at":2707,"id":2708,"uuid":2709,"content":2710,"slug":1294,"full_slug":2731,"sort_by_date":48,"position":446,"tag_list":2732,"is_startpage":9,"parent_id":2733,"meta_data":48,"group_id":2734,"first_published_at":2735,"release_id":48,"lang":60,"path":7,"alternates":2736,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2711,"component":2712,"meta_info":2713,"custom_content_list":2715},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2714,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2716,2721,2726],{"_uid":2717,"label":2718,"value":2719,"dev_id":2720,"component":722},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2722,"label":2723,"value":2724,"dev_id":2725,"component":722},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2727,"label":2728,"value":2729,"dev_id":2730,"component":722},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892858697]