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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":2204,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":2197,"full_slug":2198,"sort_by_date":48,"position":113,"tag_list":2199,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2201,"first_published_at":2202,"release_id":48,"lang":60,"path":7,"alternates":2203,"default_full_slug":48,"translated_slugs":48},"Kickboxing Workout for Kicking Power & Flexibility","2021-10-20T16:56:10.514Z","2023-01-02T19:50:48.967Z","2023-01-02T19:50:49.033Z",78897856,"b40f5b3b-4d28-40ae-9eea-046858df4f14",{"_uid":664,"faqs":665,"title":657,"topic":743,"author":758,"content":782,"category":2177,"schedule":2185,"component":2186,"meta_info":2187,"cover_image":2191,"description":2194,"contributors":2195,"email_capture":2196},"441d0ce4-7187-4833-9f1b-2e092732e3b6",[666,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731,735,739],{"_uid":667,"answer":668,"question":669,"component":670},"42a7f07f-d442-44b1-ba4d-07d380b3e78f","- Focus on full range of motion and breathing through your nose. Work at a pace that is comfortable for your fitness level. Advanced: Increase intensity and pace","Blood Flow Warm-Up: Jumping Jacks (30 seconds)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"dcbbcbcb-4a32-4815-b649-3adf4976cb9c","- Focus on slow and controlled movements, making sure your thighs are parallel to the ground. As you squat, be sure your knees track over your toes. Squeeze your glutes at the top of each rep. Keep your hands up in a defensive boxing position for the entirety of the exercise. Modification: If you have bad knees or are just starting out, you can perform sumo squats where your toes are splayed outward at a 120 degree angle","Blood Flow Warm-Up: Bodyweight Squats (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"de3a1d79-36f4-4c5e-86e4-2f56ce182755","Begin by effectively running in place. Be sure to drive each knee up past hip height toward your chest. Focus on keeping your hands up in a defensive boxing position for the entirety of the exercise. Modification: If you have bad knees or are just starting out, you can march in place at a slower tempo. Focus on raising your knee up past your waist. Keep your hands up in a defensive boxing position","Blood Flow Warm-Up: High Knees (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"971c9181-653d-4823-b3be-b15e2f23018c","Perform alternating bodyweight lunges. With each lunge, the knee of your back leg should “kiss” the ground. Make sure that your front knee does not extend over your front toe. Focus on explosively pushing off the ground as you return to stand. Keep your hands up in a defensive boxing position. Advanced: Increase intensity and pace","Blood Flow Warm-Up: Bodyweight Lunges (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"9b5c8710-1984-4ab8-9be5-dc370fdc7594","Assume a fighting stance, with your right leg in front and left leg in the back, keeping your hands up in a defensive position. Starting with your left leg, perform an inside leg swing as if you were trying to trace a circle. If you are starting in an orthodox stance, your right leg would be in the back and make the inside circular motion. Come back to center and switch stances. Perform the opposite motion: inside leg swing with opposite trail leg. Continue for 30 seconds","Dynamic Warm-Up: Inside Leg Swings (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"c93ee70a-1ad1-4335-adfc-12b07b678289","Assume the same fighting stance as the Inside Leg Swings. Starting with your left leg, perform an outside leg swing as if you were trying to trace a circle by kicking your left leg up and over to the outside. If you are starting in an orthodox stance, your right back leg would make the circular motion. Come back to center and switch stances. Perform the opposite motion: outside leg swing with opposite trail leg. Continue for 30 seconds","Dynamic Warm-Up: Outside Leg Swings (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"4e2f1dff-b02e-4e0e-b285-9602560a54c2","Stand tall with your knees slightly bent. Shift your weight onto your left foot. Kick your right leg back towards the sky while simultaneously reaching down towards the ground with both hands. Return to stand. Shift your weight onto your right foot. Perform a kickback with your left leg. Continue alternating legs for 30 seconds","Dynamic Warm-Up: Kickbacks (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"038494a8-c16c-4161-8bcb-db0f4453888a","Begin by holding onto a chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, raise your left knee towards your chest, slightly past hip height, to a 90 degree angle. Front kick: Shoot your left foot out forward towards an imaginary target. Hold this straight leg kick position for 2 seconds. Return your knee to a raised position. Your leg should be at a 90 degree angle. Continue front kicks for a total of 10 repetitions. Rest for 10 seconds. Switch legs and repeat for 10 reps of the right leg. Rest (15 seconds)","Round 1: Front Kicks (Left/Right) (10 reps each)",{"_uid":700,"answer":701,"question":702,"component":670},"6d5c7d3f-e1ce-4229-9ce1-08a73ddae5f3","Begin by holding onto a chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, raise your left knee slightly past hip height, to a 90 degree angle. Front kick: Shoot your left foot out forward towards an imaginary target. Hold this position and pulse your straight leg up and down for 30 seconds. Return your leg to the ground. Rest for 10 seconds. Switch legs and perform right front kick, hold, and pulse for 30 seconds. As you get tired, you may find that your leg is slowly dropping; fight hard to try and keep your leg parallel to the ground, and remember to breathe throughout the movement. Rest (15 seconds)","Round 1: Front Kick Pulses (Left/Right) (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"b57fdfea-e22f-49b7-9859-1d687267cda4","Begin by holding onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, raise your left knee slightly past hip height, to a 90 degree angle. Front kick: Shoot the left foot out towards an imaginary target. Hold your left leg up and straight for 30 seconds. Return your left leg to the ground. Rest for 10 seconds. Switch legs and perform a right front kick and hold for 30 seconds. Keep breathing and try hard to keep your leg up","Round 1: Front Kick Holds (Left/Right) (30 seconds each side)",{"_uid":708,"answer":709,"question":710,"component":670},"b13cc360-ffc6-49a0-addc-4c7aed09464e","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes. This will be the starting position for this movement. From here, shoot your left foot out, pointing your toes towards a target in front of you. Hold your left leg up and straight for 2 seconds. Continue for a total of 10 reps. Rest for 10 seconds. Switch legs and repeat for 10 repetitions with your right leg. Rest (15 seconds)","Round 2: Roundhouse Kicks (Left/Right) (10 reps each side)",{"_uid":712,"answer":713,"question":714,"component":670},"ba22e5a0-e8dd-45a2-b614-edbb4acb4815","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes. This will be the starting position for this movement. From here, shoot your left foot out, pointing your toes towards a target in front of you. Hold this position and pulse your straight leg up and down for 30 seconds. Return your left leg to the ground. Rest for 10 seconds. Switch legs and kick and pulse with your right leg for 30 seconds. Rest (15 seconds)","Round 2: Roundhouse Kicks Pulses (Left/Right) (30 seconds)",{"_uid":716,"answer":717,"question":718,"component":670},"9b3bfc88-bb32-4840-95a6-024c6098f3a2","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes. This will be the starting position for this movement. From here, shoot your left foot out, pointing your toes towards a target in front of you. Hold your left leg up and straight for 30 seconds\\nReturn your leg to the ground. Rest for 10 seconds. Switch legs and kick and hold your right leg for 30 seconds. Keep that leg up and keep breathing, YOU GOT THIS! Rest (1 minute)","Round 2: Roundhouse Kicks Holds (Left/Right) (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"c8283296-9dff-4d3b-8c30-ca417e926de3","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left knee up towards your chest, with your knee at a 90 degree angle. This will become the starting position for this movement. From here, chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left. Hold your left leg up and straight for 2 seconds. Return to starting position. Repeat for 10 total reps. Return your left leg to the starting position before returning your foot to the ground. Rest for 10 seconds. Switch legs and repeat for 10 repetitions with the right leg. Rest (15 seconds)","Round 3: Side Kicks (Left/Right) (10 reps)",{"_uid":724,"answer":725,"question":726,"component":670},"b8a894d2-31b1-4944-821e-4f8fcb4cb988","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left knee up towards your chest, with your knee at a 90 degree angle. This will become the starting position for this movement. From here, chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left. Hold this position and pulse your straight left leg up and down for 30 seconds. Return your left leg to the starting position before returning your foot to the ground. Rest for 10 seconds. Switch legs and repeat this kick and pulse for 30 seconds. Rest (15 seconds)","Round 3: Side Kick Pulses (30 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"f8029bd5-f4f7-43f0-93ea-fad18027330e","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left knee up towards your chest, with your knee at a 90 degree angle. This will become the starting position for this movement. From here, chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left. Hold your left leg up and straight for 30 seconds. Return your left leg to the starting position before returning your foot to the ground. Rest for 10 seconds. Switch legs and kick and hold for 30 seconds. Rest (1 minute)","Round 3: Side Kick Holds (30 seconds)",{"_uid":732,"answer":733,"question":734,"component":670},"be55493a-ca33-4be3-a08a-961540a9685e","Sit on the ground with your legs stretched out in front of you. Spread your legs apart as far as you can, forming a V-shape with your toes up towards the sky. Keeping your back straight, reach out toward your left foot and hold the stretch for 15 seconds. Focus on slowing your heart rate and breath in through your nose and out through your mouth. Return to upright. Switch legs and hold the stretch on your right side 15 seconds. Return to upright. Walk your hands out straight in front of you and reach forward as far as your can while keeping your hands in contact with the ground. Hold the stretch for 15 seconds. Return to upright","Cool Down: V-Sit Stretch",{"_uid":736,"answer":737,"question":738,"component":670},"aa1ad8f6-83e0-491f-8b80-3ed6134c81d6","Remain seated on the floor and stretch your legs out straight in front of you. Cross your right foot over your left leg, draw your right knee toward your chest, and squeeze. Turn towards your right to open up your chest. Place your right arm on the ground for stability and hold your right leg with your left arm. Hold the stretch for 15 seconds. Return to a seated sitting position. Switch legs and hold the stretch for 15 seconds. Return to starting position","Cool Down: Seated Torso Twist",{"_uid":740,"answer":741,"question":742,"component":670},"62d05fca-75fb-486e-9e93-819528c41228","Remain seated on the floor and bend your legs so the soles of your feet are touching each other. Draw your feet back towards your body as far as you can. Keeping your back up and straight, gently bounce your knees up in down for 10 seconds. From there, gently push down on your left knee for 5 seconds. Switch and gently push down on your right knee for 5 seconds","Cool Down: Butterfly Stretch",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":744,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":756,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":745,"component":39,"meta_info":753,"meta_title":164,"block_image":754,"cover_image":755,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":746,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":751,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":747,"component":118,"meta_info":748,"meta_title":7,"block_image":749,"cover_image":750,"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":759,"created_at":760,"published_at":761,"updated_at":762,"id":763,"uuid":764,"content":765,"slug":775,"full_slug":776,"sort_by_date":48,"position":113,"tag_list":777,"is_startpage":9,"parent_id":778,"meta_data":48,"group_id":779,"first_published_at":780,"release_id":48,"lang":60,"path":48,"alternates":781,"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":766,"_uid":767,"name":759,"photo":768,"component":772,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":773,"social_link_linkedin":7,"social_link_instagram":774,"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":769,"alt":759,"name":770,"focus":48,"title":759,"filename":771,"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":783,"content":784},"doc",[785,812,835,849,856,862,878,891,896,924,936,941,961,972,986,991,1024,1034,1039,1044,1049,1089,1094,1132,1137,1181,1186,1192,1202,1207,1265,1269,1274,1321,1325,1330,1380,1384,1390,1399,1404,1473,1477,1482,1544,1548,1553,1621,1625,1631,1640,1645,1723,1727,1732,1795,1799,1804,1866,1870,1884,1889,1894,1954,1959,2007,2012,2044,2049,2054,2058,2063,2067,2071,2131,2136],{"type":786,"content":787},"paragraph",[788,791,797,805,810],{"text":789,"type":790},"When it comes to building strong, lean, and flexible legs, ","text",{"text":792,"type":790,"marks":793}," ",[794],{"type":795,"attrs":796},"styled",{"class":7},{"text":151,"type":790,"marks":798},[799],{"type":800,"attrs":801},"link",{"href":802,"uuid":48,"anchor":48,"custom":803,"target":804,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-ultimate-guide-to-kickboxing",{},"_blank",{"text":806,"type":790,"marks":807},"  ",[808],{"type":795,"attrs":809},{"class":7},{"text":811,"type":790},"is one of the best sports and training workouts you can do. In order to effectively strike and kick with your legs, you have to first generate your power from the ground up. There’s a reason why you should never skip leg day, and today Flo is going to show you why. If you want to improve your kicking power and your leg strikes, then this is the perfect routine for you!",{"type":786,"content":813},[814,816,820,827,831,833],{"text":815,"type":790},"FightCamp Trainer Flo Master will lead you through a multi-pronged warm-up routine, three rounds of leg kicking exercises designed to develop your legs into iron wheels, and a cool-down routine to help aid in the recovery process. These exercises will help increase your range of motion and ",{"text":792,"type":790,"marks":817},[818],{"type":795,"attrs":819},{"class":7},{"text":821,"type":790,"marks":822},"build stronger legs",[823],{"type":800,"attrs":824},{"href":825,"uuid":48,"anchor":48,"custom":826,"target":804,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-need-strong-legs-for-boxing",{},{"text":806,"type":790,"marks":828},[829],{"type":795,"attrs":830},{"class":7},{"text":832,"type":790},"for power kicking. All you’ll need for this workout is a chair.",{"type":834},"hard_break",{"type":836,"attrs":837},"blok",{"id":838,"body":839},"c57bfff5-fb2b-4f59-bb7d-95e7ad62837c",[840],{"_uid":841,"link":842,"image":844,"title":846,"component":848},"i-7c26cddb-38b6-4d9e-b4e9-bc50c62cfac0",{"id":7,"url":843,"linktype":13,"fieldtype":14,"cached_url":843},"https://youtu.be/4Vjgt4cPtls",{"id":845,"alt":846,"name":7,"focus":48,"title":846,"filename":847,"copyright":7,"fieldtype":50},3414091,"Flexibility & Kicking Full-Length Workout | Kickboxing Training","https://a.storyblok.com/f/115220/1244x700/b3bd7a2401/kickboxing-workout-for-kicking-power-flexibility-youtube_video.jpg","image_video_link",{"type":850,"attrs":851,"content":853},"heading",{"level":852},2,[854],{"text":855,"type":790},"Blood Flow Warm-Up (2 minutes)",{"type":850,"attrs":857,"content":859},{"level":858},3,[860],{"text":861,"type":790},"Jumping Jacks (30 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ground",{"type":863,"content":905},[906],{"type":866,"content":907},[908],{"type":786,"content":909},[910],{"text":911,"type":790},"As you squat, be sure your knees track over your toes",{"type":866,"content":913},[914],{"type":786,"content":915},[916],{"text":917,"type":790},"Squeeze your glutes at the top of each rep",{"type":866,"content":919},[920],{"type":786,"content":921},[922],{"text":923,"type":790},"Keep your hands up in a defensive boxing position for the entirety of the exercise",{"type":786,"content":925},[926,930,934],{"text":927,"type":790,"marks":928},"Modification: ",[929],{"type":884},{"text":792,"type":790,"marks":931},[932],{"type":795,"attrs":933},{"class":7},{"text":935,"type":790},"If you have bad knees or are just starting out, you can perform sumo squats where your toes are splayed outward at a 120 degree angle",{"type":850,"attrs":937,"content":938},{"level":858},[939],{"text":940,"type":790},"High Knees (30 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waist",{"type":866,"content":981},[982],{"type":786,"content":983},[984],{"text":985,"type":790},"Keep your hands up in a defensive boxing position",{"type":850,"attrs":987,"content":988},{"level":858},[989],{"text":990,"type":790},"Bodyweight Lunges (30 seconds)",{"type":863,"content":992},[993,999,1005,1011],{"type":866,"content":994},[995],{"type":786,"content":996},[997],{"text":998,"type":790},"Perform alternating bodyweight lunges",{"type":866,"content":1000},[1001],{"type":786,"content":1002},[1003],{"text":1004,"type":790},"With each lunge, the knee of your back leg should “kiss” the ground",{"type":866,"content":1006},[1007],{"type":786,"content":1008},[1009],{"text":1010,"type":790},"Make sure that your front knee does not extend over your front toe",{"type":866,"content":1012},[1013,1017],{"type":786,"content":1014},[1015],{"text":1016,"type":790},"Focus on explosively pushing off the ground as you return to stand",{"type":863,"content":1018},[1019],{"type":866,"content":1020},[1021],{"type":786,"content":1022},[1023],{"text":985,"type":790},{"type":786,"content":1025},[1026,1029,1033],{"text":881,"type":790,"marks":1027},[1028],{"type":884},{"text":792,"type":790,"marks":1030},[1031],{"type":795,"attrs":1032},{"class":7},{"text":890,"type":790},{"type":850,"attrs":1035,"content":1036},{"level":858},[1037],{"text":1038,"type":790},"Rest (15 seconds)",{"type":850,"attrs":1040,"content":1041},{"level":852},[1042],{"text":1043,"type":790},"Dynamic Warm-Up (2 minutes)",{"type":850,"attrs":1045,"content":1046},{"level":858},[1047],{"text":1048,"type":790},"Inside Leg Swings (30 seconds)",{"type":863,"content":1050},[1051,1057,1071,1077,1083],{"type":866,"content":1052},[1053],{"type":786,"content":1054},[1055],{"text":1056,"type":790},"Assume a fighting stance, with your right leg in front and left leg in the back, keeping your hands up in a defensive position",{"type":866,"content":1058},[1059,1063],{"type":786,"content":1060},[1061],{"text":1062,"type":790},"Starting with your left leg, perform an inside leg swing as if you were trying to trace a circle",{"type":863,"content":1064},[1065],{"type":866,"content":1066},[1067],{"type":786,"content":1068},[1069],{"text":1070,"type":790},"If you are starting in an orthodox stance, your right leg would be in the back and make the inside circular motion",{"type":866,"content":1072},[1073],{"type":786,"content":1074},[1075],{"text":1076,"type":790},"Come back to center and switch stances",{"type":866,"content":1078},[1079],{"type":786,"content":1080},[1081],{"text":1082,"type":790},"Perform the opposite motion: inside leg swing with the opposite trail leg",{"type":866,"content":1084},[1085],{"type":786,"content":1086},[1087],{"text":1088,"type":790},"Continue for 30 seconds",{"type":850,"attrs":1090,"content":1091},{"level":858},[1092],{"text":1093,"type":790},"Outside Leg Swings (30 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leg",{"type":866,"content":1128},[1129],{"type":786,"content":1130},[1131],{"text":1088,"type":790},{"type":850,"attrs":1133,"content":1134},{"level":858},[1135],{"text":1136,"type":790},"Kickbacks (30 seconds)",{"type":863,"content":1138},[1139,1145,1151,1157,1163,1169,1175],{"type":866,"content":1140},[1141],{"type":786,"content":1142},[1143],{"text":1144,"type":790},"Stand tall with your knees slightly bent",{"type":866,"content":1146},[1147],{"type":786,"content":1148},[1149],{"text":1150,"type":790},"Shift your weight onto your left foot",{"type":866,"content":1152},[1153],{"type":786,"content":1154},[1155],{"text":1156,"type":790},"Kick your right leg back towards the sky while simultaneously reaching down towards the ground with both hands",{"type":866,"content":1158},[1159],{"type":786,"content":1160},[1161],{"text":1162,"type":790},"Return to stand",{"type":866,"content":1164},[1165],{"type":786,"content":1166},[1167],{"text":1168,"type":790},"Shift your weight onto your right foot",{"type":866,"content":1170},[1171],{"type":786,"content":1172},[1173],{"text":1174,"type":790},"Perform a kickback with your left leg",{"type":866,"content":1176},[1177],{"type":786,"content":1178},[1179],{"text":1180,"type":790},"Continue alternating legs for 30 seconds",{"type":850,"attrs":1182,"content":1183},{"level":858},[1184],{"text":1185,"type":790},"Rest (1 minute)",{"type":850,"attrs":1187,"content":1188},{"level":852},[1189,1191],{"text":1190,"type":790},"Round 1: Front Kicks, Front Kick Pulses, Front Kick Holds",{"type":834},{"type":836,"attrs":1193},{"id":838,"body":1194},[1195],{"_uid":1196,"image":1197,"component":1201},"i-4f75d88e-dc4e-4a7b-9580-5fc343b17e2e",{"id":1198,"alt":1199,"name":7,"focus":48,"title":1199,"filename":1200,"copyright":7,"fieldtype":50},3414092,"Flo Master Doing Front Kicks","https://a.storyblok.com/f/115220/1100x1100/2e7b5a7cc3/front_kicks.jpg","content_image",{"type":850,"attrs":1203,"content":1204},{"level":858},[1205],{"text":1206,"type":790},"Front Kicks (Left/Right) (10 reps each)",{"type":863,"content":1208},[1209,1215,1221,1227,1233,1247,1253,1259],{"type":866,"content":1210},[1211],{"type":786,"content":1212},[1213],{"text":1214,"type":790},"Begin by holding onto a chair with your right hand for stability; your left hand will remain raised in a defensive position",{"type":866,"content":1216},[1217],{"type":786,"content":1218},[1219],{"text":1220,"type":790},"While balancing on your right leg, raise your left knee towards your chest, slightly past hip height, to a 90 degree angle",{"type":866,"content":1222},[1223],{"type":786,"content":1224},[1225],{"text":1226,"type":790},"Front kick: Shoot your left foot out forward towards an imaginary target",{"type":866,"content":1228},[1229],{"type":786,"content":1230},[1231],{"text":1232,"type":790},"Hold this straight leg kick position for 2 seconds",{"type":866,"content":1234},[1235,1239],{"type":786,"content":1236},[1237],{"text":1238,"type":790},"Return your knee to a raised position",{"type":863,"content":1240},[1241],{"type":866,"content":1242},[1243],{"type":786,"content":1244},[1245],{"text":1246,"type":790},"Your leg should be at a 90 degree angle",{"type":866,"content":1248},[1249],{"type":786,"content":1250},[1251],{"text":1252,"type":790},"Continue front kicks for a total of 10 repetitions",{"type":866,"content":1254},[1255],{"type":786,"content":1256},[1257],{"text":1258,"type":790},"Rest for 10 seconds",{"type":866,"content":1260},[1261],{"type":786,"content":1262},[1263],{"text":1264,"type":790},"Switch legs and repeat for 10 reps of the right leg",{"type":850,"attrs":1266,"content":1267},{"level":858},[1268],{"text":1038,"type":790},{"type":850,"attrs":1270,"content":1271},{"level":858},[1272],{"text":1273,"type":790},"Front Kick Pulses (Left/Right) (30 seconds)",{"type":863,"content":1275},[1276,1281,1287,1292,1298,1304,1309,1315],{"type":866,"content":1277},[1278],{"type":786,"content":1279},[1280],{"text":1214,"type":790},{"type":866,"content":1282},[1283],{"type":786,"content":1284},[1285],{"text":1286,"type":790},"While balancing on your right leg, raise your left knee slightly past hip height, to a 90 degree angle",{"type":866,"content":1288},[1289],{"type":786,"content":1290},[1291],{"text":1226,"type":790},{"type":866,"content":1293},[1294],{"type":786,"content":1295},[1296],{"text":1297,"type":790},"Hold this position and pulse your straight leg up and down for 30 seconds",{"type":866,"content":1299},[1300],{"type":786,"content":1301},[1302],{"text":1303,"type":790},"Return your leg to the ground",{"type":866,"content":1305},[1306],{"type":786,"content":1307},[1308],{"text":1258,"type":790},{"type":866,"content":1310},[1311],{"type":786,"content":1312},[1313],{"text":1314,"type":790},"Switch legs and perform right front kick, hold, and pulse for 30 seconds",{"type":866,"content":1316},[1317],{"type":786,"content":1318},[1319],{"text":1320,"type":790},"As you get tired, you may find that your leg is slowly dropping; fight hard to try and keep your leg parallel to the ground, and remember to breathe throughout the movement",{"type":850,"attrs":1322,"content":1323},{"level":858},[1324],{"text":1038,"type":790},{"type":850,"attrs":1326,"content":1327},{"level":858},[1328],{"text":1329,"type":790},"Front Kick Holds (Left/Right) (30 seconds each side)",{"type":863,"content":1331},[1332,1338,1343,1349,1355,1361,1366],{"type":866,"content":1333},[1334],{"type":786,"content":1335},[1336],{"text":1337,"type":790},"Begin by holding onto the chair with your right hand for stability; your left hand will remain raised in a defensive position",{"type":866,"content":1339},[1340],{"type":786,"content":1341},[1342],{"text":1286,"type":790},{"type":866,"content":1344},[1345],{"type":786,"content":1346},[1347],{"text":1348,"type":790},"Front kick: Shoot the left foot out towards an imaginary target",{"type":866,"content":1350},[1351],{"type":786,"content":1352},[1353],{"text":1354,"type":790},"Hold your left leg up and straight for 30 seconds",{"type":866,"content":1356},[1357],{"type":786,"content":1358},[1359],{"text":1360,"type":790},"Return your left leg to the ground",{"type":866,"content":1362},[1363],{"type":786,"content":1364},[1365],{"text":1258,"type":790},{"type":866,"content":1367},[1368,1372],{"type":786,"content":1369},[1370],{"text":1371,"type":790},"Switch legs and perform a right front kick and hold for 30 seconds",{"type":863,"content":1373},[1374],{"type":866,"content":1375},[1376],{"type":786,"content":1377},[1378],{"text":1379,"type":790},"Keep breathing and try hard to keep your leg up",{"type":850,"attrs":1381,"content":1382},{"level":858},[1383],{"text":1185,"type":790},{"type":850,"attrs":1385,"content":1386},{"level":852},[1387,1389],{"text":1388,"type":790},"Round 2: Roundhouse Kicks, Roundhouse Kick Pulses, Roundhouse Kick Holds",{"type":834},{"type":836,"attrs":1391},{"id":838,"body":1392},[1393],{"_uid":1394,"image":1395,"component":1201},"i-0260295f-b906-4268-9c84-b5552b16597c",{"id":1396,"alt":1397,"name":7,"focus":48,"title":1397,"filename":1398,"copyright":7,"fieldtype":50},3414093,"Flo Master Doing Roundhouse Kicks","https://a.storyblok.com/f/115220/1100x1100/9eb204aa4f/roundhouse_kicks.jpg",{"type":850,"attrs":1400,"content":1401},{"level":858},[1402],{"text":1403,"type":790},"Roundhouse Kicks (Left/Right) (10 reps each side)",{"type":863,"content":1405},[1406,1412,1418,1424,1430,1444,1450,1456,1462,1467],{"type":866,"content":1407},[1408],{"type":786,"content":1409},[1410],{"text":1411,"type":790},"Position the chair to the right side of your body",{"type":866,"content":1413},[1414],{"type":786,"content":1415},[1416],{"text":1417,"type":790},"Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position",{"type":866,"content":1419},[1420],{"type":786,"content":1421},[1422],{"text":1423,"type":790},"While balancing on your right leg, slightly lean towards the chair",{"type":866,"content":1425},[1426],{"type":786,"content":1427},[1428],{"text":1429,"type":790},"Your upper body should now be angled towards the chair at a 45 degree angle",{"type":866,"content":1431},[1432,1436],{"type":786,"content":1433},[1434],{"text":1435,"type":790},"From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes",{"type":863,"content":1437},[1438],{"type":866,"content":1439},[1440],{"type":786,"content":1441},[1442],{"text":1443,"type":790},"This will be the starting position for this movement",{"type":866,"content":1445},[1446],{"type":786,"content":1447},[1448],{"text":1449,"type":790},"From here, shoot your left foot out, pointing your toes towards a target in front of you",{"type":866,"content":1451},[1452],{"type":786,"content":1453},[1454],{"text":1455,"type":790},"Hold your left leg up and straight for 2 seconds",{"type":866,"content":1457},[1458],{"type":786,"content":1459},[1460],{"text":1461,"type":790},"Continue for a total of 10 reps",{"type":866,"content":1463},[1464],{"type":786,"content":1465},[1466],{"text":1258,"type":790},{"type":866,"content":1468},[1469],{"type":786,"content":1470},[1471],{"text":1472,"type":790},"Switch legs and repeat for 10 repetitions with your right leg",{"type":850,"attrs":1474,"content":1475},{"level":858},[1476],{"text":1038,"type":790},{"type":850,"attrs":1478,"content":1479},{"level":858},[1480],{"text":1481,"type":790},"Roundhouse Kicks Pulses (Left/Right) (30 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legs and kick and pulse with your right leg for 30 seconds",{"type":850,"attrs":1545,"content":1546},{"level":858},[1547],{"text":1038,"type":790},{"type":850,"attrs":1549,"content":1550},{"level":858},[1551],{"text":1552,"type":790},"Roundhouse Kicks Holds (Left/Right) (30 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legs and kick and hold your right leg for 30 seconds",{"type":866,"content":1616},[1617],{"type":786,"content":1618},[1619],{"text":1620,"type":790},"Keep that leg up and keep breathing, YOU GOT THIS!",{"type":850,"attrs":1622,"content":1623},{"level":858},[1624],{"text":1185,"type":790},{"type":850,"attrs":1626,"content":1627},{"level":852},[1628,1630],{"text":1629,"type":790},"Round 3: Side Kicks, Side Kick Pulses, Side Kick Holds",{"type":834},{"type":836,"attrs":1632},{"id":838,"body":1633},[1634],{"_uid":1635,"image":1636,"component":1201},"i-faab6f8b-41e9-4bb0-8160-1c33922d5be4",{"id":1637,"alt":1638,"name":7,"focus":48,"title":1638,"filename":1639,"copyright":7,"fieldtype":50},3414094,"Flo Master Doing Side Kicks","https://a.storyblok.com/f/115220/1100x1100/d72e301248/side_kicks.jpg",{"type":850,"attrs":1641,"content":1642},{"level":858},[1643],{"text":1644,"type":790},"Side Kicks (Left/Right) (10 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chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left",{"type":866,"content":1690},[1691],{"type":786,"content":1692},[1693],{"text":1455,"type":790},{"type":866,"content":1695},[1696],{"type":786,"content":1697},[1698],{"text":1699,"type":790},"Return to starting position",{"type":866,"content":1701},[1702],{"type":786,"content":1703},[1704],{"text":1705,"type":790},"Repeat for 10 total reps",{"type":866,"content":1707},[1708],{"type":786,"content":1709},[1710],{"text":1711,"type":790},"Return your left leg to the starting position before returning your foot to the ground",{"type":866,"content":1713},[1714],{"type":786,"content":1715},[1716],{"text":1258,"type":790},{"type":866,"content":1718},[1719],{"type":786,"content":1720},[1721],{"text":1722,"type":790},"Switch legs and repeat for 10 repetitions with the right leg",{"type":850,"attrs":1724,"content":1725},{"level":858},[1726],{"text":1038,"type":790},{"type":850,"attrs":1728,"content":1729},{"level":858},[1730],{"text":1731,"type":790},"Side Kick Pulses (30 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seconds",{"type":866,"content":1780},[1781],{"type":786,"content":1782},[1783],{"text":1711,"type":790},{"type":866,"content":1785},[1786],{"type":786,"content":1787},[1788],{"text":1258,"type":790},{"type":866,"content":1790},[1791],{"type":786,"content":1792},[1793],{"text":1794,"type":790},"Switch legs and repeat this kick and pulse for 30 seconds",{"type":850,"attrs":1796,"content":1797},{"level":858},[1798],{"text":1038,"type":790},{"type":850,"attrs":1800,"content":1801},{"level":858},[1802],{"text":1803,"type":790},"Side Kick Holds (30 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legs and kick and hold for 30 seconds",{"type":850,"attrs":1867,"content":1868},{"level":858},[1869],{"text":1185,"type":790},{"type":863,"content":1871},[1872,1878],{"type":866,"content":1873},[1874],{"type":786,"content":1875},[1876],{"text":1877,"type":790},"Shake it out",{"type":866,"content":1879},[1880],{"type":786,"content":1881},[1882],{"text":1883,"type":790},"Do mini hip circles to loosen up",{"type":850,"attrs":1885,"content":1886},{"level":852},[1887],{"text":1888,"type":790},"Cool Down",{"type":850,"attrs":1890,"content":1891},{"level":858},[1892],{"text":1893,"type":790},"V-Sit Stretch",{"type":863,"content":1895},[1896,1902,1908,1914,1920,1926,1932,1937,1943,1949],{"type":866,"content":1897},[1898],{"type":786,"content":1899},[1900],{"text":1901,"type":790},"Sit on the ground with your legs stretched out in front of you",{"type":866,"content":1903},[1904],{"type":786,"content":1905},[1906],{"text":1907,"type":790},"Spread your legs apart as far as you can, forming a V-shape with your toes up towards the sky",{"type":866,"content":1909},[1910],{"type":786,"content":1911},[1912],{"text":1913,"type":790},"Keeping your back straight, reach out toward your left foot and hold the stretch for 15 seconds",{"type":866,"content":1915},[1916],{"type":786,"content":1917},[1918],{"text":1919,"type":790},"Focus on slowing your heart rate and breath in through your nose and out through your mouth",{"type":866,"content":1921},[1922],{"type":786,"content":1923},[1924],{"text":1925,"type":790},"Return to upright",{"type":866,"content":1927},[1928],{"type":786,"content":1929},[1930],{"text":1931,"type":790},"Switch legs and hold the stretch on your right side for 15 seconds",{"type":866,"content":1933},[1934],{"type":786,"content":1935},[1936],{"text":1925,"type":790},{"type":866,"content":1938},[1939],{"type":786,"content":1940},[1941],{"text":1942,"type":790},"Walk your hands out straight in front of you and reach forward as far as your can while keeping your hands in contact with the ground",{"type":866,"content":1944},[1945],{"type":786,"content":1946},[1947],{"text":1948,"type":790},"Hold the stretch for 15 seconds",{"type":866,"content":1950},[1951],{"type":786,"content":1952},[1953],{"text":1925,"type":790},{"type":850,"attrs":1955,"content":1956},{"level":858},[1957],{"text":1958,"type":790},"Seated Torso Twist",{"type":863,"content":1960},[1961,1967,1973,1979,1985,1990,1996,2002],{"type":866,"content":1962},[1963],{"type":786,"content":1964},[1965],{"text":1966,"type":790},"Remain seated on the floor and stretch your legs out straight in front of you",{"type":866,"content":1968},[1969],{"type":786,"content":1970},[1971],{"text":1972,"type":790},"Cross your right foot over your left leg, draw your right knee toward your chest, and squeeze",{"type":866,"content":1974},[1975],{"type":786,"content":1976},[1977],{"text":1978,"type":790},"Turn towards your right to open up your chest",{"type":866,"content":1980},[1981],{"type":786,"content":1982},[1983],{"text":1984,"type":790},"Place your right arm on the ground for stability and hold your right leg with your left arm",{"type":866,"content":1986},[1987],{"type":786,"content":1988},[1989],{"text":1948,"type":790},{"type":866,"content":1991},[1992],{"type":786,"content":1993},[1994],{"text":1995,"type":790},"Return to a seated sitting position",{"type":866,"content":1997},[1998],{"type":786,"content":1999},[2000],{"text":2001,"type":790},"Switch legs and hold the stretch for 15 seconds",{"type":866,"content":2003},[2004],{"type":786,"content":2005},[2006],{"text":1699,"type":790},{"type":850,"attrs":2008,"content":2009},{"level":858},[2010],{"text":2011,"type":790},"Butterfly Stretch",{"type":863,"content":2013},[2014,2020,2026,2032,2038],{"type":866,"content":2015},[2016],{"type":786,"content":2017},[2018],{"text":2019,"type":790},"Remain seated on the floor and bend your legs so the soles of your feet are touching each other",{"type":866,"content":2021},[2022],{"type":786,"content":2023},[2024],{"text":2025,"type":790},"Draw your feet back towards your body as far as you can",{"type":866,"content":2027},[2028],{"type":786,"content":2029},[2030],{"text":2031,"type":790},"Keeping your back up and straight, gently bounce your knees up in down for 10 seconds",{"type":866,"content":2033},[2034],{"type":786,"content":2035},[2036],{"text":2037,"type":790},"From there, gently push down on your left knee for 5 seconds",{"type":866,"content":2039},[2040],{"type":786,"content":2041},[2042],{"text":2043,"type":790},"Switch and gently push down on your right knee for 5 seconds",{"type":850,"attrs":2045,"content":2046},{"level":852},[2047],{"text":2048,"type":790},"Bonus Challenge For Intermediate & Advanced Levels",{"type":850,"attrs":2050,"content":2051},{"level":858},[2052],{"text":2053,"type":790},"Intermediate",{"type":786,"content":2055},[2056],{"text":2057,"type":790},"During each round, as you move from the kick repetitions, to the pulses, to the holds, instead of resting for 10 seconds and switching legs, perform all kicks on your left leg first before switching to your right leg. You can do mini 2-second shake-outs between each kick style.",{"type":850,"attrs":2059,"content":2060},{"level":858},[2061],{"text":2062,"type":790},"Advanced",{"type":786,"content":2064},[2065],{"text":2066,"type":790},"Same format as the intermediate, but without any rest at all. Go from kick repetitions, to pulses, to holds with zero rest or shake-outs, and NO putting your leg down on the ground!",{"type":786,"content":2068},[2069],{"text":2070,"type":790},"There you have it, FightCamp Trainer Flo Master’s Kickboxing workout designed to do some leg torchin’, hip strengthening, and iron-leg making all at home! These exercises will help you improve your kicking strength and flexibility, not just for kickboxing but also for taekwondo and other martial arts. Try incorporating this leg day routine into your training split at least once a week--any more and you won't be walking straight the next day!",{"type":786,"content":2072},[2073,2075,2079,2086,2088,2092,2099,2101,2105,2112,2114,2118,2125,2129],{"text":2074,"type":790},"If you enjoyed these exercises and want to see what else Flo Master and the FightCamp Trainers have in store, check out our other ",{"text":792,"type":790,"marks":2076},[2077],{"type":795,"attrs":2078},{"class":7},{"text":2080,"type":790,"marks":2081},"YouTube videos",[2082],{"type":800,"attrs":2083},{"href":2084,"uuid":48,"anchor":48,"custom":2085,"target":804,"linktype":48},"https://bit.ly/3oYefXf",{},{"text":2087,"type":790},",",{"text":806,"type":790,"marks":2089},[2090],{"type":795,"attrs":2091},{"class":7},{"text":2093,"type":790,"marks":2094},"blog articles",[2095],{"type":800,"attrs":2096},{"href":2097,"uuid":48,"anchor":48,"custom":2098,"target":804,"linktype":48},"https://blog.joinfightcamp.com/",{},{"text":2100,"type":790},", and workouts on the ",{"text":792,"type":790,"marks":2102},[2103],{"type":795,"attrs":2104},{"class":7},{"text":2106,"type":790,"marks":2107},"App",[2108],{"type":800,"attrs":2109},{"href":2110,"uuid":48,"anchor":48,"custom":2111,"target":804,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2113,"type":790},". Start your boxing and kickboxing training with ",{"text":792,"type":790,"marks":2115},[2116],{"type":795,"attrs":2117},{"class":7},{"text":2119,"type":790,"marks":2120},"FightCamp",[2121],{"type":800,"attrs":2122},{"href":2123,"uuid":48,"anchor":48,"custom":2124,"target":804,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"text":806,"type":790,"marks":2126},[2127],{"type":795,"attrs":2128},{"class":7},{"text":2130,"type":790},"today!",{"type":850,"attrs":2132,"content":2133},{"level":858},[2134],{"text":2135,"type":790},"Related Articles",{"type":786,"content":2137},[2138,2145,2146,2153,2154,2161,2162,2169,2170],{"text":2139,"type":790,"marks":2140},"How To Do A Roundhouse Kick In Kickboxing",[2141],{"type":800,"attrs":2142},{"href":2143,"uuid":48,"anchor":48,"custom":2144,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{},{"type":834},{"text":2147,"type":790,"marks":2148},"Dynamic Mobility Warm-Up For Better Kicks",[2149],{"type":800,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"custom":2152,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/dynamic-mobility-warm-up-for-better-kicks",{},{"type":834},{"text":2155,"type":790,"marks":2156},"Get Toned Fast With Kickboxing At-Home",[2157],{"type":800,"attrs":2158},{"href":2159,"uuid":48,"anchor":48,"custom":2160,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{},{"type":834},{"text":2163,"type":790,"marks":2164},"Kickboxer's Pre-Workout: Dynamic Stretching",[2165],{"type":800,"attrs":2166},{"href":2167,"uuid":48,"anchor":48,"custom":2168,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxers-pre-workout-dynamic-stretching",{},{"type":834},{"text":2171,"type":790,"marks":2172},"Kickboxing Static Leg Stretches For Your BEST Kicks",[2173],{"type":800,"attrs":2174},{"href":2175,"uuid":48,"anchor":48,"custom":2176,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxing-static-leg-stretches-for-your-best-kicks",{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2178,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2183,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2179,"component":118,"meta_info":2180,"meta_title":7,"block_image":2181,"cover_image":2182,"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},[],[],"2021-10-08 00:00","article",{"_uid":2188,"title":2189,"plugin":43,"description":2190},"fe55080d-c60c-42a1-a5c9-aa8d4fb1c407","Kickboxing Workout for Kicking Power & Flexibility | FightCamp","Follow FightCamp’s Flo Master 3 round kickboxing workout for flexibility and kicking power. This leg day routine comes complete with a warm-up and a cool down.",{"id":2192,"alt":657,"name":7,"focus":48,"title":657,"filename":2193,"copyright":7,"fieldtype":50},3414088,"https://a.storyblok.com/f/115220/2400x990/5892f69b5d/kickboxing-workout-for-kicking-power-flexibility.jpg","Follow Flo Master’s 3 round kickboxing workout for flexibility and kicking. This leg day routine comes complete with two types of warm-ups and a cool down.",[],[],"kickboxing-workout-for-kicking-power-flexibility","blogs/kickboxing-workout-for-kicking-power-flexibility",[],60887917,"3469940f-ef52-4743-80d2-dc4252c79848","2021-10-08T02:57:00.000Z",[],["Reactive",2205],[2206,2390,2804,2978,3326,3514],{"name":2207,"created_at":2208,"published_at":2209,"updated_at":2210,"id":2211,"uuid":2212,"content":2213,"slug":2382,"full_slug":2383,"sort_by_date":48,"position":2384,"tag_list":2385,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2387,"first_published_at":2209,"release_id":48,"lang":60,"path":2388,"alternates":2389,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2214,"faqs":2215,"title":2207,"topic":2232,"author":2247,"content":2248,"category":2363,"schedule":2371,"component":2186,"meta_info":2372,"cover_image":2376,"description":2380,"contributors":2381},"52144e3e-d0cf-4037-a459-fad9641f4053",[2216,2220,2224,2228],{"_uid":2217,"answer":2218,"question":2219,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2221,"answer":2222,"question":2223,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2229,"answer":2230,"question":2231,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2233,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2245,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2234,"component":39,"meta_info":2242,"block_image":2243,"cover_image":2244,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2235,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2240,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2236,"component":118,"meta_info":2237,"meta_title":7,"block_image":2238,"cover_image":2239,"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":783,"content":2249},[2250,2254,2259,2264,2277,2281,2286,2290,2295,2306,2311,2324,2329,2342,2347,2359],{"type":786,"content":2251},[2252],{"text":2253,"type":790},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":850,"attrs":2255,"content":2256},{"level":852},[2257],{"text":2258,"type":790},"4 Ways To Tire Out Your Opponent",{"type":850,"attrs":2260,"content":2261},{"level":858},[2262],{"text":2263,"type":790},"A Consistent Body Attack",{"type":786,"content":2265},[2266,2268,2275],{"text":2267,"type":790},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2269,"type":790,"marks":2270},"opponent’s body",[2271],{"type":800,"attrs":2272},{"href":2273,"uuid":48,"anchor":48,"custom":2274,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2276,"type":790},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":786,"content":2278},[2279],{"text":2280,"type":790},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":850,"attrs":2282,"content":2283},{"level":858},[2284],{"text":2285,"type":790},"Constant Pressure",{"type":786,"content":2287},[2288],{"text":2289,"type":790},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":850,"attrs":2291,"content":2292},{"level":858},[2293],{"text":2294,"type":790},"Cut Off the Ring ",{"type":786,"content":2296},[2297,2304],{"text":2298,"type":790,"marks":2299},"Cutting off the space",[2300],{"type":800,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"custom":2303,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2305,"type":790}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":850,"attrs":2307,"content":2308},{"level":858},[2309],{"text":2310,"type":790},"Attack the Arms",{"type":786,"content":2312},[2313,2315,2322],{"text":2314,"type":790},"This is a favorite trick of ",{"text":2316,"type":790,"marks":2317},"Canelo Alvarez",[2318],{"type":800,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"custom":2321,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2323,"type":790}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":850,"attrs":2325,"content":2326},{"level":852},[2327],{"text":2328,"type":790},"Sapping Their Strength",{"type":786,"content":2330},[2331,2333,2340],{"text":2332,"type":790},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2334,"type":790,"marks":2335},"Mike Tyson",[2336],{"type":800,"attrs":2337},{"href":2338,"uuid":48,"anchor":48,"custom":2339,"target":804,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2341,"type":790}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":850,"attrs":2343,"content":2344},{"level":852},[2345],{"text":2346,"type":790},"Train Like a Fighter",{"type":786,"content":2348},[2349,2351,2357],{"text":2350,"type":790},"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":2119,"type":790,"marks":2352},[2353],{"type":800,"attrs":2354},{"href":2355,"uuid":48,"anchor":48,"custom":2356,"target":804,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2358,"type":790}," 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":786,"content":2360},[2361],{"text":2362,"type":790},"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":2364,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2369,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2365,"component":118,"meta_info":2366,"meta_title":7,"block_image":2367,"cover_image":2368,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2373,"title":2374,"plugin":43,"description":2375},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2377,"alt":2378,"name":7,"focus":48,"title":2378,"filename":2379,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[2386],"featured","1dfa39ac-f2c0-4bf7-837e-4e1d658e6782","training/{{story.slug}}",[],{"name":2391,"created_at":2392,"published_at":2393,"updated_at":2394,"id":2395,"uuid":2396,"content":2397,"slug":2798,"full_slug":2799,"sort_by_date":48,"position":2800,"tag_list":2801,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2802,"first_published_at":2393,"release_id":48,"lang":60,"path":2388,"alternates":2803,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2398,"faqs":2399,"title":2391,"topic":2408,"author":2423,"content":2424,"category":2779,"schedule":2787,"component":2186,"meta_info":2788,"cover_image":2792,"description":2796,"contributors":2797},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2400,2404],{"_uid":2401,"answer":2402,"question":2403,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2405,"answer":2406,"question":2407,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2409,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2421,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2410,"component":39,"meta_info":2418,"block_image":2419,"cover_image":2420,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2411,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2416,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2412,"component":118,"meta_info":2413,"meta_title":7,"block_image":2414,"cover_image":2415,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":783,"content":2425},[2426,2431,2446,2460,2465,2469,2474,2478,2516,2520,2525,2529,2533,2538,2542,2547,2561,2565,2585,2590,2594,2598,2656,2661,2665,2669,2695,2709,2714,2718,2722,2749,2753,2758,2762,2766,2776],{"type":850,"attrs":2427,"content":2428},{"level":852},[2429],{"text":2430,"type":790},"How to Stay Motivated to Work Out",{"type":786,"content":2432},[2433,2435,2444],{"text":2434,"type":790},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2436,"type":790,"marks":2437},"New Year’s Resolutions",[2438,2442],{"type":800,"attrs":2439},{"href":2440,"uuid":48,"anchor":48,"custom":2441,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2443},"underline",{"text":2445,"type":790},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":786,"content":2447},[2448,2450,2458],{"text":2449,"type":790},"But what happens if you're looking for motivation to work out in the ",{"text":2451,"type":790,"marks":2452},"middle of summer",[2453,2457],{"type":800,"attrs":2454},{"href":2455,"uuid":48,"anchor":48,"custom":2456,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2443},{"text":2459,"type":790}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":850,"attrs":2461,"content":2462},{"level":852},[2463],{"text":2464,"type":790},"Motivation vs. Determination",{"type":786,"content":2466},[2467],{"text":2468,"type":790},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":850,"attrs":2470,"content":2471},{"level":858},[2472],{"text":2473,"type":790},"Motivation",{"type":786,"content":2475},[2476],{"text":2477,"type":790},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":863,"content":2479},[2480,2486,2492,2498,2504,2510],{"type":866,"content":2481},[2482],{"type":786,"content":2483},[2484],{"text":2485,"type":790},"Movies",{"type":866,"content":2487},[2488],{"type":786,"content":2489},[2490],{"text":2491,"type":790},"Books",{"type":866,"content":2493},[2494],{"type":786,"content":2495},[2496],{"text":2497,"type":790},"Quotes",{"type":866,"content":2499},[2500],{"type":786,"content":2501},[2502],{"text":2503,"type":790},"Speeches",{"type":866,"content":2505},[2506],{"type":786,"content":2507},[2508],{"text":2509,"type":790},"Social media posts",{"type":866,"content":2511},[2512],{"type":786,"content":2513},[2514],{"text":2515,"type":790},"Success stories",{"type":786,"content":2517},[2518],{"text":2519,"type":790},"These are things that essentially make you want to start something, like a workout.",{"type":850,"attrs":2521,"content":2522},{"level":858},[2523],{"text":2524,"type":790},"Determination",{"type":786,"content":2526},[2527],{"text":2528,"type":790},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":786,"content":2530},[2531],{"text":2532,"type":790},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":850,"attrs":2534,"content":2535},{"level":852},[2536],{"text":2537,"type":790},"Finding That Drive",{"type":786,"content":2539},[2540],{"text":2541,"type":790},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":850,"attrs":2543,"content":2544},{"level":858},[2545],{"text":2546,"type":790},"Working Out at Home",{"type":786,"content":2548},[2549,2551,2559],{"text":2550,"type":790},"The wonderful thing about ",{"text":2552,"type":790,"marks":2553},"working out from home",[2554,2558],{"type":800,"attrs":2555},{"href":2556,"uuid":48,"anchor":48,"custom":2557,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2443},{"text":2560,"type":790}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":786,"content":2562},[2563],{"text":2564,"type":790},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":863,"content":2566},[2567,2573,2579],{"type":866,"content":2568},[2569],{"type":786,"content":2570},[2571],{"text":2572,"type":790},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":866,"content":2574},[2575],{"type":786,"content":2576},[2577],{"text":2578,"type":790},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":866,"content":2580},[2581],{"type":786,"content":2582},[2583],{"text":2584,"type":790},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":850,"attrs":2586,"content":2587},{"level":858},[2588],{"text":2589,"type":790},"Staying Committed to Exercising Daily",{"type":786,"content":2591},[2592],{"text":2593,"type":790},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":786,"content":2595},[2596],{"text":2597,"type":790},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":863,"content":2599},[2600,2606,2612,2618,2630,2644],{"type":866,"content":2601},[2602],{"type":786,"content":2603},[2604],{"text":2605,"type":790},"Outdoor walks/hikes in nature",{"type":866,"content":2607},[2608],{"type":786,"content":2609},[2610],{"text":2611,"type":790},"Easy pace swims",{"type":866,"content":2613},[2614],{"type":786,"content":2615},[2616],{"text":2617,"type":790},"Sauna sessions",{"type":866,"content":2619},[2620],{"type":786,"content":2621},[2622],{"text":2623,"type":790,"marks":2624},"Low-intensity yoga",[2625,2629],{"type":800,"attrs":2626},{"href":2627,"uuid":48,"anchor":48,"custom":2628,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2443},{"type":866,"content":2631},[2632],{"type":786,"content":2633},[2634,2642],{"text":2635,"type":790,"marks":2636},"Mobility work",[2637,2641],{"type":800,"attrs":2638},{"href":2639,"uuid":48,"anchor":48,"custom":2640,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2443},{"text":2643,"type":790}," ",{"type":866,"content":2645},[2646],{"type":786,"content":2647},[2648],{"text":2649,"type":790,"marks":2650},"Stretching",[2651,2655],{"type":800,"attrs":2652},{"href":2653,"uuid":48,"anchor":48,"custom":2654,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2443},{"type":850,"attrs":2657,"content":2658},{"level":858},[2659],{"text":2660,"type":790},"Morning Workouts Before Starting the Day",{"type":786,"content":2662},[2663],{"text":2664,"type":790},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":786,"content":2666},[2667],{"text":2668,"type":790},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":863,"content":2670},[2671,2677,2683,2689],{"type":866,"content":2672},[2673],{"type":786,"content":2674},[2675],{"text":2676,"type":790},"Turning off electronics the last hour",{"type":866,"content":2678},[2679],{"type":786,"content":2680},[2681],{"text":2682,"type":790},"Sleeping in a blacked-out environment",{"type":866,"content":2684},[2685],{"type":786,"content":2686},[2687],{"text":2688,"type":790},"Getting to bed at the same time each night",{"type":866,"content":2690},[2691],{"type":786,"content":2692},[2693],{"text":2694,"type":790},"Set out your workout clothes the night before",{"type":786,"content":2696},[2697,2699,2707],{"text":2698,"type":790},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2700,"type":790,"marks":2701},"H.I.I.T. session",[2702,2706],{"type":800,"attrs":2703},{"href":2704,"uuid":48,"anchor":48,"custom":2705,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2443},{"text":2708,"type":790},".",{"type":850,"attrs":2710,"content":2711},{"level":858},[2712],{"text":2713,"type":790},"End-of-Day Workouts",{"type":786,"content":2715},[2716],{"text":2717,"type":790},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":786,"content":2719},[2720],{"text":2721,"type":790},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":863,"content":2723},[2724,2737,2743],{"type":866,"content":2725},[2726],{"type":786,"content":2727},[2728,2730,2735],{"text":2729,"type":790},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2731,"type":790,"marks":2732},"“why” ",[2733],{"type":2734},"italic",{"text":2736,"type":790},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":866,"content":2738},[2739],{"type":786,"content":2740},[2741],{"text":2742,"type":790},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":866,"content":2744},[2745],{"type":786,"content":2746},[2747],{"text":2748,"type":790},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":786,"content":2750},[2751],{"text":2752,"type":790},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":850,"attrs":2754,"content":2755},{"level":852},[2756],{"text":2757,"type":790},"Plan Then Execute",{"type":786,"content":2759},[2760],{"text":2761,"type":790},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":850,"attrs":2763,"content":2764},{"level":852},[2765],{"text":2346,"type":790},{"type":786,"content":2767},[2768,2769,2775],{"text":2350,"type":790},{"text":2119,"type":790,"marks":2770},[2771,2774],{"type":800,"attrs":2772},{"href":2355,"uuid":48,"anchor":48,"custom":2773,"target":804,"linktype":13},{},{"type":2443},{"text":2358,"type":790},{"type":786,"content":2777},[2778],{"text":2362,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2780,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2785,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2786,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2781,"component":118,"meta_info":2782,"meta_title":7,"block_image":2783,"cover_image":2784,"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},[],[],"2023-01-31 00:00",{"_uid":2789,"title":2790,"plugin":43,"description":2791},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2793,"alt":2794,"name":7,"focus":7,"title":2794,"filename":2795,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[2386],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2805,"created_at":2806,"published_at":2807,"updated_at":2808,"id":2809,"uuid":2810,"content":2811,"slug":2972,"full_slug":2973,"sort_by_date":48,"position":2974,"tag_list":2975,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2976,"first_published_at":2807,"release_id":48,"lang":60,"path":2388,"alternates":2977,"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":2812,"faqs":2813,"title":2805,"topic":2830,"author":2247,"content":2845,"category":2953,"schedule":2961,"component":2186,"meta_info":2962,"cover_image":2966,"description":2970,"contributors":2971},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2814,2818,2822,2826],{"_uid":2815,"answer":2816,"question":2817,"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":2819,"answer":2820,"question":2821,"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":2823,"answer":2824,"question":2825,"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":2827,"answer":2828,"question":2829,"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":2831,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2843,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2832,"component":39,"meta_info":2840,"block_image":2841,"cover_image":2842,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2833,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2838,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2834,"component":118,"meta_info":2835,"meta_title":7,"block_image":2836,"cover_image":2837,"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":783,"content":2846},[2847,2851,2856,2875,2880,2884,2889,2892,2897,2909,2914,2927,2932,2936,2940,2950],{"type":786,"content":2848},[2849],{"text":2850,"type":790},"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":850,"attrs":2852,"content":2853},{"level":852},[2854],{"text":2855,"type":790},"Practice, Practice, Practice",{"type":786,"content":2857},[2858,2860,2864,2866,2873],{"text":2859,"type":790},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2861,"type":790,"marks":2862},"always",[2863],{"type":2734},{"text":2865,"type":790}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2867,"type":790,"marks":2868},"mirror",[2869],{"type":800,"attrs":2870},{"href":2871,"uuid":48,"anchor":48,"custom":2872,"target":804,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2874,"type":790}," 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":850,"attrs":2876,"content":2877},{"level":858},[2878],{"text":2879,"type":790},"Shoulder Touch Drill",{"type":786,"content":2881},[2882],{"text":2883,"type":790},"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":850,"attrs":2885,"content":2886},{"level":858},[2887],{"text":2888,"type":790},"Cobra Bag",{"type":786,"content":2890},[2891],{"text":2820,"type":790},{"type":850,"attrs":2893,"content":2894},{"level":858},[2895],{"text":2896,"type":790},"Sparring",{"type":786,"content":2898},[2899,2901,2907],{"text":2900,"type":790},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2896,"type":790,"marks":2902},[2903],{"type":800,"attrs":2904},{"href":2905,"uuid":48,"anchor":48,"custom":2906,"target":804,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2908,"type":790}," 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":850,"attrs":2910,"content":2911},{"level":858},[2912],{"text":2913,"type":790},"“Free flow” mitt work",{"type":786,"content":2915},[2916,2918,2925],{"text":2917,"type":790},"Free flow ",{"text":2919,"type":790,"marks":2920},"mitt work",[2921],{"type":800,"attrs":2922},{"href":2923,"uuid":48,"anchor":48,"custom":2924,"target":804,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2926,"type":790}," 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":850,"attrs":2928,"content":2929},{"level":858},[2930],{"text":2931,"type":790},"Think Fast",{"type":786,"content":2933},[2934],{"text":2935,"type":790},"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":850,"attrs":2937,"content":2938},{"level":852},[2939],{"text":2346,"type":790},{"type":786,"content":2941},[2942,2943,2948],{"text":2350,"type":790},{"text":2119,"type":790,"marks":2944},[2945],{"type":800,"attrs":2946},{"href":2355,"uuid":48,"anchor":48,"custom":2947,"target":804,"linktype":13},{},{"text":2949,"type":790}," 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":786,"content":2951},[2952],{"text":2362,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2954,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2959,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2955,"component":118,"meta_info":2956,"meta_title":7,"block_image":2957,"cover_image":2958,"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":2963,"title":2964,"plugin":43,"description":2965},"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":2967,"alt":2968,"name":7,"focus":7,"title":2968,"filename":2969,"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,[2386],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2979,"created_at":2980,"published_at":2981,"updated_at":2982,"id":2983,"uuid":2984,"content":2985,"slug":3319,"full_slug":3320,"sort_by_date":48,"position":3321,"tag_list":3322,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":3323,"first_published_at":3324,"release_id":48,"lang":60,"path":2388,"alternates":3325,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2986,"faqs":2987,"title":2979,"topic":3000,"author":3015,"content":3016,"category":3300,"schedule":3308,"component":2186,"meta_info":3309,"cover_image":3313,"description":3317,"contributors":3318},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2988,2992,2996],{"_uid":2989,"answer":2990,"question":2991,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2993,"answer":2994,"question":2995,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2997,"answer":2998,"question":2999,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3001,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3013,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3014,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3002,"component":39,"meta_info":3010,"block_image":3011,"cover_image":3012,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3003,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3008,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3009,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3004,"component":118,"meta_info":3005,"meta_title":7,"block_image":3006,"cover_image":3007,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":783,"content":3017},[3018,3032,3036,3048,3053,3058,3088,3093,3120,3125,3147,3152,3174,3179,3201,3206,3233,3238,3254,3258,3282,3286,3296],{"type":786,"content":3019},[3020,3022,3030],{"text":3021,"type":790},"Post-workout ",{"text":3023,"type":790,"marks":3024},"stretches",[3025,3029],{"type":800,"attrs":3026},{"href":3027,"uuid":48,"anchor":48,"custom":3028,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2443},{"text":3031,"type":790}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":850,"attrs":3033,"content":3034},{"level":852},[3035],{"text":2991,"type":790},{"type":786,"content":3037},[3038,3046],{"text":3039,"type":790,"marks":3040},"Research",[3041,3045],{"type":800,"attrs":3042},{"href":3043,"uuid":48,"anchor":48,"custom":3044,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2443},{"text":3047,"type":790}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":850,"attrs":3049,"content":3050},{"level":852},[3051],{"text":3052,"type":790},"7 Stretches to Help You Recover Post-Workout",{"type":850,"attrs":3054,"content":3055},{"level":858},[3056],{"text":3057,"type":790},"Shoulder Flossing",{"type":3059,"attrs":3060,"content":3063},"ordered_list",{"order":3061},{"order":3062},1,[3064,3070,3076,3082],{"type":866,"content":3065},[3066],{"type":786,"content":3067},[3068],{"text":3069,"type":790},"Start in a standing position.",{"type":866,"content":3071},[3072],{"type":786,"content":3073},[3074],{"text":3075,"type":790},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":866,"content":3077},[3078],{"type":786,"content":3079},[3080],{"text":3081,"type":790},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":866,"content":3083},[3084],{"type":786,"content":3085},[3086],{"text":3087,"type":790},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":850,"attrs":3089,"content":3090},{"level":858},[3091],{"text":3092,"type":790},"World's Greatest Stretch ",{"type":3059,"attrs":3094,"content":3095},{"order":3062},[3096,3102,3108,3114],{"type":866,"content":3097},[3098],{"type":786,"content":3099},[3100],{"text":3101,"type":790},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":866,"content":3103},[3104],{"type":786,"content":3105},[3106],{"text":3107,"type":790},"Next to the left hand, raise the left hand to the sky. ",{"type":866,"content":3109},[3110],{"type":786,"content":3111},[3112],{"text":3113,"type":790},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":866,"content":3115},[3116],{"type":786,"content":3117},[3118],{"text":3119,"type":790},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":850,"attrs":3121,"content":3122},{"level":858},[3123],{"text":3124,"type":790},"Kneeling Quad/Hip Flexor Stretch",{"type":3059,"attrs":3126,"content":3128},{"order":3127},{"order":3062},[3129,3135,3141],{"type":866,"content":3130},[3131],{"type":786,"content":3132},[3133],{"text":3134,"type":790},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":866,"content":3136},[3137],{"type":786,"content":3138},[3139],{"text":3140,"type":790},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":866,"content":3142},[3143],{"type":786,"content":3144},[3145],{"text":3146,"type":790},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":850,"attrs":3148,"content":3149},{"level":858},[3150],{"text":3151,"type":790},"Cat/Cow",{"type":3059,"attrs":3153,"content":3155},{"order":3154},{"order":3062},[3156,3162,3168],{"type":866,"content":3157},[3158],{"type":786,"content":3159},[3160],{"text":3161,"type":790},"Start on all fours, neutral spine. ",{"type":866,"content":3163},[3164],{"type":786,"content":3165},[3166],{"text":3167,"type":790},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":866,"content":3169},[3170],{"type":786,"content":3171},[3172],{"text":3173,"type":790},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":850,"attrs":3175,"content":3176},{"level":858},[3177],{"text":3178,"type":790},"Thread the Needle",{"type":3059,"attrs":3180,"content":3182},{"order":3181},{"order":3062},[3183,3189,3195],{"type":866,"content":3184},[3185],{"type":786,"content":3186},[3187],{"text":3188,"type":790},"Start on all fours. ",{"type":866,"content":3190},[3191],{"type":786,"content":3192},[3193],{"text":3194,"type":790},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":866,"content":3196},[3197],{"type":786,"content":3198},[3199],{"text":3200,"type":790},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":850,"attrs":3202,"content":3203},{"level":858},[3204],{"text":3205,"type":790},"Thread the Needle With a Twist ",{"type":3059,"attrs":3207,"content":3209},{"order":3208},{"order":3062},[3210,3215,3221,3227],{"type":866,"content":3211},[3212],{"type":786,"content":3213},[3214],{"text":3188,"type":790},{"type":866,"content":3216},[3217],{"type":786,"content":3218},[3219],{"text":3220,"type":790},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":866,"content":3222},[3223],{"type":786,"content":3224},[3225],{"text":3226,"type":790},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":866,"content":3228},[3229],{"type":786,"content":3230},[3231],{"text":3232,"type":790},"Return to the starting position.",{"type":850,"attrs":3234,"content":3235},{"level":858},[3236],{"text":3237,"type":790},"Scorpion Stretch (Prone) ",{"type":3059,"attrs":3239,"content":3241},{"order":3240},{"order":3062},[3242,3248],{"type":866,"content":3243},[3244],{"type":786,"content":3245},[3246],{"text":3247,"type":790},"Begin lying down, arms out in T. ",{"type":866,"content":3249},[3250],{"type":786,"content":3251},[3252],{"text":3253,"type":790},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":850,"attrs":3255,"content":3256},{"level":852},[3257],{"text":2999,"type":790},{"type":786,"content":3259},[3260,3262,3270,3272,3280],{"text":3261,"type":790},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3263,"type":790,"marks":3264},"range of motion improvements",[3265,3269],{"type":800,"attrs":3266},{"href":3267,"uuid":48,"anchor":48,"custom":3268,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2443},{"text":3271,"type":790},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":3273,"type":790,"marks":3274},"Studies",[3275,3279],{"type":800,"attrs":3276},{"href":3277,"uuid":48,"anchor":48,"custom":3278,"target":804,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2443},{"text":3281,"type":790}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":850,"attrs":3283,"content":3284},{"level":852},[3285],{"text":2346,"type":790},{"type":786,"content":3287},[3288,3289,3295],{"text":2350,"type":790},{"text":2119,"type":790,"marks":3290},[3291,3294],{"type":800,"attrs":3292},{"href":2355,"uuid":48,"anchor":48,"custom":3293,"target":804,"linktype":13},{},{"type":2443},{"text":2949,"type":790},{"type":786,"content":3297},[3298],{"text":3299,"type":790},"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":3301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3302,"component":118,"meta_info":3303,"meta_title":7,"block_image":3304,"cover_image":3305,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":3310,"title":3311,"plugin":43,"description":3312},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3314,"alt":3315,"name":7,"focus":7,"title":3315,"filename":3316,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[2386],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":3327,"created_at":3328,"published_at":3329,"updated_at":3330,"id":3331,"uuid":3332,"content":3333,"slug":3507,"full_slug":3508,"sort_by_date":48,"position":3509,"tag_list":3510,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":3511,"first_published_at":3512,"release_id":48,"lang":60,"path":2388,"alternates":3513,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":3334,"faqs":3335,"title":3352,"topic":3353,"author":2247,"content":3368,"category":3488,"schedule":3496,"component":2186,"meta_info":3497,"cover_image":3501,"description":3505,"contributors":3506},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[3336,3340,3344,3348],{"_uid":3337,"answer":3338,"question":3339,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":3341,"answer":3342,"question":3343,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":3345,"answer":3346,"question":3347,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":3349,"answer":3350,"question":3351,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3354,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3355,"component":39,"meta_info":3363,"block_image":3364,"cover_image":3365,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3356,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3357,"component":118,"meta_info":3358,"meta_title":7,"block_image":3359,"cover_image":3360,"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":783,"content":3369},[3370,3383,3387,3398,3411,3415,3424,3428,3432,3441,3454,3459,3472,3476,3485],{"type":786,"content":3371},[3372,3374,3381],{"text":3373,"type":790},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":3375,"type":790,"marks":3376},"Muhammad Ali",[3377],{"type":800,"attrs":3378},{"href":3379,"uuid":48,"anchor":48,"custom":3380,"target":804,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":3382,"type":790}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":850,"attrs":3384,"content":3385},{"level":852},[3386],{"text":3343,"type":790},{"type":836,"attrs":3388},{"id":3389,"body":3390},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[3391],{"url":7,"_uid":3392,"image":3393,"component":1201,"copyright_details":3397},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":3394,"alt":3395,"name":7,"focus":7,"title":3395,"filename":3396,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":786,"content":3399},[3400,3402,3409],{"text":3401,"type":790},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":3403,"type":790,"marks":3404},"Manny Pacquiao",[3405],{"type":800,"attrs":3406},{"href":3407,"uuid":48,"anchor":48,"custom":3408,"target":804,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":3410,"type":790},". His punches have great technique and flow well, naturally building momentum.",{"type":850,"attrs":3412,"content":3413},{"level":852},[3414],{"text":3347,"type":790},{"type":836,"attrs":3416},{"id":3389,"body":3417},[3418],{"url":7,"_uid":3419,"image":3420,"component":1201,"copyright_details":3423},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":3421,"alt":3395,"name":7,"focus":7,"title":3395,"filename":3422,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":786,"content":3425},[3426],{"text":3427,"type":790},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":850,"attrs":3429,"content":3430},{"level":852},[3431],{"text":3351,"type":790},{"type":836,"attrs":3433},{"id":3389,"body":3434},[3435],{"url":7,"_uid":3436,"image":3437,"component":1201,"copyright_details":3440},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":3438,"alt":3395,"name":7,"focus":7,"title":3395,"filename":3439,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":786,"content":3442},[3443,3445,3452],{"text":3444,"type":790},"In boxing movies, you will often hear boxers ‘",{"text":3446,"type":790,"marks":3447},"hiss",[3448],{"type":800,"attrs":3449},{"href":3450,"uuid":48,"anchor":48,"custom":3451,"target":804,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":3453,"type":790},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":850,"attrs":3455,"content":3456},{"level":852},[3457],{"text":3458,"type":790},"The Takeaway",{"type":786,"content":3460},[3461,3463,3470],{"text":3462,"type":790},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":3464,"type":790,"marks":3465},"breathing",[3466],{"type":800,"attrs":3467},{"href":3468,"uuid":48,"anchor":48,"custom":3469,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":3471,"type":790}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":850,"attrs":3473,"content":3474},{"level":852},[3475],{"text":2346,"type":790},{"type":786,"content":3477},[3478,3479,3484],{"text":2350,"type":790},{"text":2119,"type":790,"marks":3480},[3481],{"type":800,"attrs":3482},{"href":2355,"uuid":48,"anchor":48,"custom":3483,"target":804,"linktype":13},{},{"text":2358,"type":790},{"type":786,"content":3486},[3487],{"text":2362,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3489,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3494,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3490,"component":118,"meta_info":3491,"meta_title":7,"block_image":3492,"cover_image":3493,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":3498,"title":3499,"plugin":43,"description":3500},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":3502,"alt":3503,"name":7,"focus":7,"title":3503,"filename":3504,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[2386],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":3515,"created_at":3516,"published_at":3517,"updated_at":3518,"id":3519,"uuid":3520,"content":3521,"slug":3740,"full_slug":3741,"sort_by_date":48,"position":3742,"tag_list":3743,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":3744,"first_published_at":3745,"release_id":48,"lang":60,"path":2388,"alternates":3746,"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":3522,"faqs":3523,"title":3515,"topic":3544,"author":3559,"content":3560,"category":3722,"schedule":3730,"component":2186,"meta_info":3731,"cover_image":3735,"description":3734,"contributors":3739},"730cf49f-aa02-410f-a65e-8aace6716e4f",[3524,3528,3532,3536,3540],{"_uid":3525,"answer":3526,"question":3527,"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":3529,"answer":3530,"question":3531,"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":3533,"answer":3534,"question":3535,"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":3537,"answer":3538,"question":3539,"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":3541,"answer":3542,"question":3543,"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":3545,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3557,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3546,"component":39,"meta_info":3554,"block_image":3555,"cover_image":3556,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3547,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3552,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3553,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3548,"component":118,"meta_info":3549,"meta_title":7,"block_image":3550,"cover_image":3551,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":783,"content":3561},[3562,3566,3570,3574,3587,3591,3595,3600,3613,3626,3631,3642,3646,3668,3673,3684,3697,3702,3706,3710,3719],{"type":786,"content":3563},[3564],{"text":3565,"type":790},"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":786,"content":3567},[3568],{"text":3569,"type":790},"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":850,"attrs":3571,"content":3572},{"level":852},[3573],{"text":3527,"type":790},{"type":786,"content":3575},[3576,3578,3585],{"text":3577,"type":790},"According to the ",{"text":3579,"type":790,"marks":3580},"Mayo Clinic",[3581],{"type":800,"attrs":3582},{"href":3583,"uuid":48,"anchor":48,"custom":3584,"target":804,"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":3586,"type":790},", 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":786,"content":3588},[3589],{"text":3590,"type":790},"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":786,"content":3592},[3593],{"text":3594,"type":790},"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":850,"attrs":3596,"content":3597},{"level":852},[3598],{"text":3599,"type":790},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":836,"attrs":3601},{"id":3602,"body":3603},"9ba0784b-d216-4662-a1d6-45bed98469e8",[3604],{"url":3605,"_uid":3607,"image":3608,"component":1201,"copyright_details":3612},{"id":7,"url":7,"linktype":3606,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":3609,"alt":3610,"name":7,"focus":48,"title":3610,"filename":3611,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":786,"content":3614},[3615,3617,3624],{"text":3616,"type":790},"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":3618,"type":790,"marks":3619},"burn more calories",[3620],{"type":800,"attrs":3621},{"href":3622,"uuid":48,"anchor":48,"custom":3623,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":3625,"type":790}," even after you’re done working out.",{"type":850,"attrs":3627,"content":3628},{"level":852},[3629],{"text":3630,"type":790},"Kickboxing Is A Full Body Workout",{"type":836,"attrs":3632},{"id":3602,"body":3633},[3634],{"url":3635,"_uid":3636,"image":3637,"component":1201,"copyright_details":3641},{"id":7,"url":7,"linktype":3606,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":3638,"alt":3639,"name":7,"focus":48,"title":3639,"filename":3640,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":786,"content":3643},[3644],{"text":3645,"type":790},"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":786,"content":3647},[3648,3650,3657,3659,3666],{"text":3649,"type":790},"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":3651,"type":790,"marks":3652},"all-level lower body workout",[3653],{"type":800,"attrs":3654},{"href":3655,"uuid":48,"anchor":48,"custom":3656,"target":804,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":3658,"type":790}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":3660,"type":790,"marks":3661},"upper body workout",[3662],{"type":800,"attrs":3663},{"href":3664,"uuid":48,"anchor":48,"custom":3665,"target":804,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":3667,"type":790}," led by Flo Master.",{"type":850,"attrs":3669,"content":3670},{"level":852},[3671],{"text":3672,"type":790},"Boxing Can Be Low-Impact",{"type":836,"attrs":3674},{"id":3602,"body":3675},[3676],{"url":3677,"_uid":3678,"image":3679,"component":1201,"copyright_details":3683},{"id":7,"url":7,"linktype":3606,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":3680,"alt":3681,"name":7,"focus":48,"title":3681,"filename":3682,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":786,"content":3685},[3686,3688,3695],{"text":3687,"type":790},"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":3689,"type":790,"marks":3690},"shadowboxing",[3691],{"type":800,"attrs":3692},{"href":3693,"uuid":48,"anchor":48,"custom":3694,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":3696,"type":790}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":850,"attrs":3698,"content":3699},{"level":852},[3700],{"text":3701,"type":790},"Kick Boring Cardio To The Curb",{"type":786,"content":3703},[3704],{"text":3705,"type":790},"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":850,"attrs":3707,"content":3708},{"level":852},[3709],{"text":2346,"type":790},{"type":786,"content":3711},[3712,3713,3718],{"text":2350,"type":790},{"text":2119,"type":790,"marks":3714},[3715],{"type":800,"attrs":3716},{"href":2355,"uuid":48,"anchor":48,"custom":3717,"target":804,"linktype":13},{},{"text":2358,"type":790},{"type":786,"content":3720},[3721],{"text":3299,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3723,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3728,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3724,"component":118,"meta_info":3725,"meta_title":7,"block_image":3726,"cover_image":3727,"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":3732,"title":3733,"plugin":43,"description":3734},"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":3736,"alt":3737,"name":7,"focus":48,"title":3737,"filename":3738,"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,[2386],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2186,"created_at":3748,"published_at":3749,"updated_at":3750,"id":3751,"uuid":3752,"content":3753,"slug":2186,"full_slug":3774,"sort_by_date":48,"position":446,"tag_list":3775,"is_startpage":9,"parent_id":3776,"meta_data":48,"group_id":3777,"first_published_at":3778,"release_id":48,"lang":60,"path":7,"alternates":3779,"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":3754,"component":3755,"meta_info":3756,"custom_content_list":3758},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3757,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3759,3764,3769],{"_uid":3760,"label":3761,"value":3762,"dev_id":3763,"component":790},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3765,"label":3766,"value":3767,"dev_id":3768,"component":790},"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":3770,"label":3771,"value":3772,"dev_id":3773,"component":790},"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",[],1785892858914]