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Changing levels helps you to create openings for your punches and can be a power move when set up and properly executed.","What is changing levels in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6f45474d-adec-40c6-b85c-cdd7e651f247","In this article, we share three (3) different punching combination drills that teach you the basics of changing levels. The first two combos were made famous by the legendary boxer, Mickey Ward, a master of changing levels during his bouts. The third punch combo was made famous by the one and only, “Iron” Mike Tyson. The combos may seem simple, but the combos have to be performed quickly and efficiently, only after conditioning your opponent, to properly open up punching opportunities. These drills will make it easier for you to land your punches and keep your opponents guessing next time you’re in the ring (or practicing on the heavy bag)!","How do I practice changing levels in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"e9435fa9-9043-4389-a0e9-5bd8bc410879","To change levels throwing a lead hook combo, follow these steps:\n- Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)\n- Keep your knees bent and your center of gravity low\n- Begin the punch combo by throwing a Lead Hook to the head\n- Immediately shift your weight back towards your lead foot, bending your knees\n- Simultaneously throw a Lead Hook punch, driving the hook to the body","How do you change levels with a lead hook combo?",{"_uid":680,"answer":681,"question":682,"component":670},"facafd1c-5c31-416e-8c8d-26a35f9cad9d","To change levels with a rear hook combo, follow these steps:\n- Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)\n- Keep your knees bent and your center of gravity low\n- Begin the punch combo by throwing a Rear Hook to the head\n- Immediately shift your weight back towards your lead foot, bending your knees\n- Simultaneously throw a Rear Hook, driving the Hook to the body","How do you change levels with a rear hook combo?",{"_uid":684,"answer":685,"question":686,"component":670},"0b083569-224b-47ec-9173-8aa711af2bd2","Here is a punch combo made famous by Mike Tyson that shows how to change levels:\n- Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)\n- Keep your knees bent and your center of gravity low\n- Begin combo by delivering a Rear Hook to the body\n- Retract your punch and deliver a second consecutive Rear Hook to the body\n- Continue the punch combination by throwing a Rear Uppercut to the head\n- Finish off the punch combination with a Lead Hook to the head","What is the Mike Tyson combo that shows how to change levels?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":688,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":55,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":716,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":713,"alt":703,"name":7,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":727,"content":728},"doc",[729,735,750,764,771,783,790,801,843,849,859,894,900,910,954,959,971],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"Boxing is just like a game of chess - a well executed move can help determine the entire outcome of a match. In boxing, a great way to control the outcome of the fight is by utilizing the art of changing levels. Changing levels helps you to create openings for your punches and can be a power move when set up and properly executed.","text",{"type":730,"content":736},[737,739,746,748],{"text":738,"type":734},"FightCamp Co-Founder and Trainer ",{"text":703,"type":734,"marks":740},[741],{"type":742,"attrs":743},"link",{"href":744,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/fightcamp-trainer-spotlight-tommy-duquette","_blank",{"text":747,"type":734}," will take you through some of the basics of changing levels in boxing. As Tommy likes to say, “in boxing you have to often manipulate the defense of your opponent in order to land punches that you want to land.” Easier said than done right? However, once you begin to get the hang of changing levels, it can help you create punching opportunities that wouldn't have existed before.",{"type":749},"hard_break",{"type":751,"attrs":752},"blok",{"id":753,"body":754},"04ba5380-96bc-4427-baff-1548e9fac0c6",[755],{"_uid":756,"link":757,"image":759,"title":761,"component":763},"i-bcb29f79-99c0-42c7-b74c-012edf88f4e5",{"id":7,"url":758,"linktype":13,"fieldtype":14,"cached_url":758},"https://youtu.be/SQwnZ6tzwGE",{"id":760,"alt":761,"name":7,"focus":48,"title":761,"filename":762,"copyright":7,"fieldtype":50},3755949,"How To Change Levels l Beginner Boxing Tutorial","https://a.storyblok.com/f/115220/1244x700/f8c02615dc/how-to-change-levels-beginner-boxing-tutorial.png","image_video_link",{"type":765,"attrs":766,"content":768},"heading",{"level":767},2,[769],{"text":770,"type":734},"Changing Levels: Different Combinations",{"type":730,"content":772},[773,775,781],{"text":774,"type":734},"Here are three (3) different punching combination drills that teach you the basics of changing levels. The first two combos were made famous by the legendary boxer, Mickey Ward, a master of changing levels during his bouts. The third punch combo was made famous by the one and only, ",{"text":776,"type":734,"marks":777},"“Iron” Mike Tyson",[778],{"type":742,"attrs":779},{"href":780,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://youtu.be/mXej1RrBiBA",{"text":782,"type":734},". The combos may seem simple, but the combos have to be performed quickly and efficiently, only after conditioning your opponent, to properly open up punching opportunities. These drills will make it easier for you to land your punches and keep your opponents guessing next time you’re in the ring (or practicing on the heavy bag)!",{"type":765,"attrs":784,"content":786},{"level":785},3,[787,789],{"text":788,"type":734},"Lead Hook Combo",{"type":749},{"type":751,"attrs":791},{"id":753,"body":792},[793],{"_uid":794,"image":795,"component":799,"copyright_details":800},"i-aff4e9ad-f545-4b7a-a228-8cdc561d69c8",{"id":796,"alt":797,"name":7,"focus":48,"title":797,"filename":798,"copyright":7,"fieldtype":50},3755900,"Tommy Duquette Doing a Lead Hook Combo","https://a.storyblok.com/f/115220/1380x700/197fda6128/lead_hook_combo.png","content_image",[],{"type":802,"content":803},"bullet_list",[804,811,817,823,829],{"type":805,"content":806},"list_item",[807],{"type":730,"content":808},[809],{"text":810,"type":734},"Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)",{"type":805,"content":812},[813],{"type":730,"content":814},[815],{"text":816,"type":734},"Keep your knees bent and your center of gravity low",{"type":805,"content":818},[819],{"type":730,"content":820},[821],{"text":822,"type":734},"Begin the punch combo by throwing a Lead Hook to the head",{"type":805,"content":824},[825],{"type":730,"content":826},[827],{"text":828,"type":734},"Immediately shift your weight back towards your lead foot, bending your knees",{"type":805,"content":830},[831],{"type":730,"content":832},[833,835,841],{"text":834,"type":734},"Simultaneously throw a ",{"text":836,"type":734,"marks":837},"Lead Hook punch",[838],{"type":742,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch/",{"text":842,"type":734},", driving the hook to the body",{"type":765,"attrs":844,"content":845},{"level":785},[846,848],{"text":847,"type":734},"Rear Hook Combo",{"type":749},{"type":751,"attrs":850},{"id":753,"body":851},[852],{"_uid":853,"image":854,"component":799,"copyright_details":858},"i-c4f74f8a-4d10-46d2-9dbc-60a6d01f9590",{"id":855,"alt":856,"name":7,"focus":48,"title":856,"filename":857,"copyright":7,"fieldtype":50},3755903,"Tommy Duquette Doing a Rear Hook Combo","https://a.storyblok.com/f/115220/1380x700/f8b3ee270d/rear_hook_combo.png",[],{"type":802,"content":860},[861,866,871,877,882],{"type":805,"content":862},[863],{"type":730,"content":864},[865],{"text":810,"type":734},{"type":805,"content":867},[868],{"type":730,"content":869},[870],{"text":816,"type":734},{"type":805,"content":872},[873],{"type":730,"content":874},[875],{"text":876,"type":734},"Begin the punch combo by throwing a Rear Hook to the head",{"type":805,"content":878},[879],{"type":730,"content":880},[881],{"text":828,"type":734},{"type":805,"content":883},[884],{"type":730,"content":885},[886,888],{"text":887,"type":734},"Simultaneously throw a Rear Hook, driving the Hook to the ",{"text":889,"type":734,"marks":890},"body",[891],{"type":742,"attrs":892},{"href":893,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn/",{"type":765,"attrs":895,"content":896},{"level":785},[897,899],{"text":898,"type":734},"Mike Tyson Combo",{"type":749},{"type":751,"attrs":901},{"id":753,"body":902},[903],{"_uid":904,"image":905,"component":799,"copyright_details":909},"i-c192e67a-23c7-4f59-bb0f-c5158075a1b0",{"id":906,"alt":907,"name":7,"focus":48,"title":907,"filename":908,"copyright":7,"fieldtype":50},3755927,"Tommy Duquette Doing a Mike Tyson Combo","https://a.storyblok.com/f/115220/1380x700/cd76cbeeef/mike_tyson_combo.png",[],{"type":802,"content":911},[912,917,922,928,934,948],{"type":805,"content":913},[914],{"type":730,"content":915},[916],{"text":810,"type":734},{"type":805,"content":918},[919],{"type":730,"content":920},[921],{"text":816,"type":734},{"type":805,"content":923},[924],{"type":730,"content":925},[926],{"text":927,"type":734},"Begin combo by delivering a Rear Hook to the body",{"type":805,"content":929},[930],{"type":730,"content":931},[932],{"text":933,"type":734},"Retract your punch and deliver a second consecutive Rear Hook to the body",{"type":805,"content":935},[936],{"type":730,"content":937},[938,940,946],{"text":939,"type":734},"Continue the punch combination by throwing a Rear ",{"text":941,"type":734,"marks":942},"Uppercut",[943],{"type":742,"attrs":944},{"href":945,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch/",{"text":947,"type":734}," to the head",{"type":805,"content":949},[950],{"type":730,"content":951},[952],{"text":953,"type":734},"Finish off the punch combination with a Lead Hook to the head",{"type":765,"attrs":955,"content":956},{"level":767},[957],{"text":958,"type":734},"Up, Down, and All Around",{"type":730,"content":960},[961,963,969],{"text":962,"type":734},"Those are just three (3) of the endless ",{"text":964,"type":734,"marks":965},"boxing punch combinations",[966],{"type":742,"attrs":967},{"href":968,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-3-punch-combos/",{"text":970,"type":734}," you can string together that illustrate changing levels. Learning how to change levels is especially helpful and advantageous. Even if you’re not competing in the ring, changing levels is a boxing skill that teaches you discipline and technique. Remember: practice, practice, and practice some more!",{"type":730,"content":972},[973,975,981],{"text":974,"type":734},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":976,"type":734,"marks":977},"FightCamp App",[978],{"type":742,"attrs":979},{"href":980,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":982,"type":734}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":984,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":989,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":990,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":985,"component":118,"meta_info":986,"meta_title":7,"block_image":987,"cover_image":988,"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},[],[],"2022-03-17 00:00","article",{"_uid":994,"title":657,"plugin":43,"description":995},"995f1ffa-10cd-4ae5-bc7b-9cfe6249bc2f","One of the best ways to create openings in boxing is learning how to master the art of changing levels. FightCamp’s Tommy Duquette shows you how with 3 combos.",{"id":997,"alt":657,"name":7,"focus":48,"title":657,"filename":998,"copyright":7,"fieldtype":50},3755892,"https://a.storyblok.com/f/115220/2400x990/07e648b999/learn-how-to-change-levels-for-landing-punches.png",[],"learn-how-to-change-levels-for-landing-punches-boxing-101","blogs/learn-how-to-change-levels-for-landing-punches-boxing-101",-3630,[1004,1005],"featured","home-trending",60887917,"12d5b993-ec38-404a-a2e8-362497c62575","2022-03-17T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1012],[1013,1367,1587,2001,2234,2575],{"name":1014,"created_at":1015,"published_at":1016,"updated_at":1017,"id":1018,"uuid":1019,"content":1020,"slug":1360,"full_slug":1361,"sort_by_date":48,"position":1362,"tag_list":1363,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":1364,"first_published_at":1365,"release_id":48,"lang":60,"path":1009,"alternates":1366,"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":1021,"faqs":1022,"title":1014,"topic":1035,"author":1050,"content":1051,"category":1341,"schedule":1349,"component":992,"meta_info":1350,"cover_image":1354,"description":1358,"contributors":1359},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1023,1027,1031],{"_uid":1024,"answer":1025,"question":1026,"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":1028,"answer":1029,"question":1030,"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":1032,"answer":1033,"question":1034,"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":1036,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1048,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1049,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1037,"component":39,"meta_info":1045,"block_image":1046,"cover_image":1047,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1038,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1043,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1039,"component":118,"meta_info":1040,"meta_title":7,"block_image":1041,"cover_image":1042,"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":727,"content":1052},[1053,1068,1072,1084,1089,1094,1124,1129,1156,1161,1183,1188,1210,1215,1237,1242,1269,1274,1290,1294,1318,1323,1337],{"type":730,"content":1054},[1055,1057,1066],{"text":1056,"type":734},"Post-workout ",{"text":1058,"type":734,"marks":1059},"stretches",[1060,1064],{"type":742,"attrs":1061},{"href":1062,"uuid":48,"anchor":48,"custom":1063,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1065},"underline",{"text":1067,"type":734}," 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":765,"attrs":1069,"content":1070},{"level":767},[1071],{"text":1026,"type":734},{"type":730,"content":1073},[1074,1082],{"text":1075,"type":734,"marks":1076},"Research",[1077,1081],{"type":742,"attrs":1078},{"href":1079,"uuid":48,"anchor":48,"custom":1080,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1065},{"text":1083,"type":734}," 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":765,"attrs":1085,"content":1086},{"level":767},[1087],{"text":1088,"type":734},"7 Stretches to Help You Recover Post-Workout",{"type":765,"attrs":1090,"content":1091},{"level":785},[1092],{"text":1093,"type":734},"Shoulder Flossing",{"type":1095,"attrs":1096,"content":1099},"ordered_list",{"order":1097},{"order":1098},1,[1100,1106,1112,1118],{"type":805,"content":1101},[1102],{"type":730,"content":1103},[1104],{"text":1105,"type":734},"Start in a standing position.",{"type":805,"content":1107},[1108],{"type":730,"content":1109},[1110],{"text":1111,"type":734},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":805,"content":1113},[1114],{"type":730,"content":1115},[1116],{"text":1117,"type":734},"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":805,"content":1119},[1120],{"type":730,"content":1121},[1122],{"text":1123,"type":734},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":765,"attrs":1125,"content":1126},{"level":785},[1127],{"text":1128,"type":734},"World's Greatest Stretch ",{"type":1095,"attrs":1130,"content":1131},{"order":1098},[1132,1138,1144,1150],{"type":805,"content":1133},[1134],{"type":730,"content":1135},[1136],{"text":1137,"type":734},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":805,"content":1139},[1140],{"type":730,"content":1141},[1142],{"text":1143,"type":734},"Next to the left hand, raise the left hand to the sky. ",{"type":805,"content":1145},[1146],{"type":730,"content":1147},[1148],{"text":1149,"type":734},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":805,"content":1151},[1152],{"type":730,"content":1153},[1154],{"text":1155,"type":734},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":765,"attrs":1157,"content":1158},{"level":785},[1159],{"text":1160,"type":734},"Kneeling Quad/Hip Flexor Stretch",{"type":1095,"attrs":1162,"content":1164},{"order":1163},{"order":1098},[1165,1171,1177],{"type":805,"content":1166},[1167],{"type":730,"content":1168},[1169],{"text":1170,"type":734},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":805,"content":1172},[1173],{"type":730,"content":1174},[1175],{"text":1176,"type":734},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":805,"content":1178},[1179],{"type":730,"content":1180},[1181],{"text":1182,"type":734},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":765,"attrs":1184,"content":1185},{"level":785},[1186],{"text":1187,"type":734},"Cat/Cow",{"type":1095,"attrs":1189,"content":1191},{"order":1190},{"order":1098},[1192,1198,1204],{"type":805,"content":1193},[1194],{"type":730,"content":1195},[1196],{"text":1197,"type":734},"Start on all fours, neutral spine. ",{"type":805,"content":1199},[1200],{"type":730,"content":1201},[1202],{"text":1203,"type":734},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":805,"content":1205},[1206],{"type":730,"content":1207},[1208],{"text":1209,"type":734},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":765,"attrs":1211,"content":1212},{"level":785},[1213],{"text":1214,"type":734},"Thread the Needle",{"type":1095,"attrs":1216,"content":1218},{"order":1217},{"order":1098},[1219,1225,1231],{"type":805,"content":1220},[1221],{"type":730,"content":1222},[1223],{"text":1224,"type":734},"Start on all fours. ",{"type":805,"content":1226},[1227],{"type":730,"content":1228},[1229],{"text":1230,"type":734},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":805,"content":1232},[1233],{"type":730,"content":1234},[1235],{"text":1236,"type":734},"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":765,"attrs":1238,"content":1239},{"level":785},[1240],{"text":1241,"type":734},"Thread the Needle With a Twist ",{"type":1095,"attrs":1243,"content":1245},{"order":1244},{"order":1098},[1246,1251,1257,1263],{"type":805,"content":1247},[1248],{"type":730,"content":1249},[1250],{"text":1224,"type":734},{"type":805,"content":1252},[1253],{"type":730,"content":1254},[1255],{"text":1256,"type":734},"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":805,"content":1258},[1259],{"type":730,"content":1260},[1261],{"text":1262,"type":734},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":805,"content":1264},[1265],{"type":730,"content":1266},[1267],{"text":1268,"type":734},"Return to the starting position.",{"type":765,"attrs":1270,"content":1271},{"level":785},[1272],{"text":1273,"type":734},"Scorpion Stretch (Prone) ",{"type":1095,"attrs":1275,"content":1277},{"order":1276},{"order":1098},[1278,1284],{"type":805,"content":1279},[1280],{"type":730,"content":1281},[1282],{"text":1283,"type":734},"Begin lying down, arms out in T. ",{"type":805,"content":1285},[1286],{"type":730,"content":1287},[1288],{"text":1289,"type":734},"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":765,"attrs":1291,"content":1292},{"level":767},[1293],{"text":1034,"type":734},{"type":730,"content":1295},[1296,1298,1306,1308,1316],{"text":1297,"type":734},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1299,"type":734,"marks":1300},"range of motion improvements",[1301,1305],{"type":742,"attrs":1302},{"href":1303,"uuid":48,"anchor":48,"custom":1304,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1065},{"text":1307,"type":734},". 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":1309,"type":734,"marks":1310},"Studies",[1311,1315],{"type":742,"attrs":1312},{"href":1313,"uuid":48,"anchor":48,"custom":1314,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1065},{"text":1317,"type":734}," 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":765,"attrs":1319,"content":1320},{"level":767},[1321],{"text":1322,"type":734},"Train Like a Fighter",{"type":730,"content":1324},[1325,1327,1335],{"text":1326,"type":734},"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":1328,"type":734,"marks":1329},"FightCamp",[1330,1334],{"type":742,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"custom":1333,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1065},{"text":1336,"type":734}," 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":730,"content":1338},[1339],{"text":1340,"type":734},"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":1342,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1347,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1348,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1343,"component":118,"meta_info":1344,"meta_title":7,"block_image":1345,"cover_image":1346,"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":1351,"title":1352,"plugin":43,"description":1353},"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":1355,"alt":1356,"name":7,"focus":7,"title":1356,"filename":1357,"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,[1004],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1368,"created_at":1369,"published_at":1370,"updated_at":1371,"id":1372,"uuid":1373,"content":1374,"slug":1581,"full_slug":1582,"sort_by_date":48,"position":1583,"tag_list":1584,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":1585,"first_published_at":1370,"release_id":48,"lang":60,"path":1009,"alternates":1586,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1375,"faqs":1376,"title":1368,"topic":1393,"author":1408,"content":1409,"category":1562,"schedule":1570,"component":992,"meta_info":1571,"cover_image":1575,"description":1579,"contributors":1580},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1377,1381,1385,1389],{"_uid":1378,"answer":1379,"question":1380,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1382,"answer":1383,"question":1384,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1386,"answer":1387,"question":1388,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1390,"answer":1391,"question":1392,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1394,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1406,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1395,"component":39,"meta_info":1403,"block_image":1404,"cover_image":1405,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1396,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1401,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1402,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1397,"component":118,"meta_info":1398,"meta_title":7,"block_image":1399,"cover_image":1400,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":1410},[1411,1415,1429,1433,1438,1441,1446,1451,1455,1460,1464,1469,1473,1478,1482,1487,1501,1505,1509,1513,1517,1522,1526,1540,1544,1548,1558],{"type":730,"content":1412},[1413],{"text":1414,"type":734},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":730,"content":1416},[1417,1419,1427],{"text":1418,"type":734},"Running for boxers is a critical element of ",{"text":1420,"type":734,"marks":1421},"roadwork drills",[1422,1426],{"type":742,"attrs":1423},{"href":1424,"uuid":48,"anchor":48,"custom":1425,"target":745,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1065},{"text":1428,"type":734}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":730,"content":1430},[1431],{"text":1432,"type":734},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":765,"attrs":1434,"content":1435},{"level":767},[1436],{"text":1437,"type":734},"Is Running Good for Boxing?",{"type":730,"content":1439},[1440],{"text":1379,"type":734},{"type":765,"attrs":1442,"content":1443},{"level":767},[1444],{"text":1445,"type":734},"Benefits of Running for Boxers",{"type":765,"attrs":1447,"content":1448},{"level":785},[1449],{"text":1450,"type":734},"Builds Endurance & Stamina",{"type":730,"content":1452},[1453],{"text":1454,"type":734},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":765,"attrs":1456,"content":1457},{"level":785},[1458],{"text":1459,"type":734},"Improves Cardiovascular System",{"type":730,"content":1461},[1462],{"text":1463,"type":734},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":765,"attrs":1465,"content":1466},{"level":785},[1467],{"text":1468,"type":734},"Strengthens Lower Body",{"type":730,"content":1470},[1471],{"text":1472,"type":734},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":765,"attrs":1474,"content":1475},{"level":785},[1476],{"text":1477,"type":734},"Teaches Discipline",{"type":730,"content":1479},[1480],{"text":1481,"type":734},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":765,"attrs":1483,"content":1484},{"level":785},[1485],{"text":1486,"type":734},"Enhances Mental Clarity",{"type":730,"content":1488},[1489,1491,1499],{"text":1490,"type":734},"Much like boxing, running can be a form of ",{"text":1492,"type":734,"marks":1493},"meditative movement",[1494,1498],{"type":742,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1065},{"text":1500,"type":734}," that clears your head and focuses your mind.",{"type":765,"attrs":1502,"content":1503},{"level":767},[1504],{"text":1388,"type":734},{"type":730,"content":1506},[1507],{"text":1508,"type":734},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":730,"content":1510},[1511],{"text":1512,"type":734},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":730,"content":1514},[1515],{"text":1516,"type":734},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":765,"attrs":1518,"content":1519},{"level":767},[1520],{"text":1521,"type":734},"How Long Should I Be Running for Boxing?",{"type":730,"content":1523},[1524],{"text":1525,"type":734},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":730,"content":1527},[1528,1530,1538],{"text":1529,"type":734},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1531,"type":734,"marks":1532},"10 minutes of running",[1533,1537],{"type":742,"attrs":1534},{"href":1535,"uuid":48,"anchor":48,"custom":1536,"target":745,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1065},{"text":1539,"type":734}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":730,"content":1541},[1542],{"text":1543,"type":734},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":765,"attrs":1545,"content":1546},{"level":767},[1547],{"text":1322,"type":734},{"type":730,"content":1549},[1550,1551,1557],{"text":1326,"type":734},{"text":1328,"type":734,"marks":1552},[1553,1556],{"type":742,"attrs":1554},{"href":1332,"uuid":48,"anchor":48,"custom":1555,"target":745,"linktype":13},{},{"type":1065},{"text":1336,"type":734},{"type":730,"content":1559},[1560],{"text":1561,"type":734},"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":1563,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1568,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1569,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1564,"component":118,"meta_info":1565,"meta_title":7,"block_image":1566,"cover_image":1567,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1572,"title":1573,"plugin":43,"description":1574},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1576,"alt":1577,"name":7,"focus":7,"title":1577,"filename":1578,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1004],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1588,"created_at":1589,"published_at":1590,"updated_at":1591,"id":1592,"uuid":1593,"content":1594,"slug":1995,"full_slug":1996,"sort_by_date":48,"position":1997,"tag_list":1998,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":1999,"first_published_at":1590,"release_id":48,"lang":60,"path":1009,"alternates":2000,"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":1595,"faqs":1596,"title":1588,"topic":1605,"author":1620,"content":1621,"category":1976,"schedule":1984,"component":992,"meta_info":1985,"cover_image":1989,"description":1993,"contributors":1994},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1597,1601],{"_uid":1598,"answer":1599,"question":1600,"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":1602,"answer":1603,"question":1604,"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":1606,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1618,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1619,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1607,"component":39,"meta_info":1615,"block_image":1616,"cover_image":1617,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1608,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1613,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1614,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1609,"component":118,"meta_info":1610,"meta_title":7,"block_image":1611,"cover_image":1612,"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":727,"content":1622},[1623,1628,1642,1656,1661,1665,1670,1674,1712,1716,1721,1725,1729,1734,1738,1743,1757,1761,1781,1786,1790,1794,1852,1857,1861,1865,1891,1905,1910,1914,1918,1945,1949,1954,1958,1962,1973],{"type":765,"attrs":1624,"content":1625},{"level":767},[1626],{"text":1627,"type":734},"How to Stay Motivated to Work Out",{"type":730,"content":1629},[1630,1632,1640],{"text":1631,"type":734},"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":1633,"type":734,"marks":1634},"New Year’s Resolutions",[1635,1639],{"type":742,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"custom":1638,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1065},{"text":1641,"type":734},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":730,"content":1643},[1644,1646,1654],{"text":1645,"type":734},"But what happens if you're looking for motivation to work out in the ",{"text":1647,"type":734,"marks":1648},"middle of summer",[1649,1653],{"type":742,"attrs":1650},{"href":1651,"uuid":48,"anchor":48,"custom":1652,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1065},{"text":1655,"type":734}," 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":765,"attrs":1657,"content":1658},{"level":767},[1659],{"text":1660,"type":734},"Motivation vs. Determination",{"type":730,"content":1662},[1663],{"text":1664,"type":734},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":765,"attrs":1666,"content":1667},{"level":785},[1668],{"text":1669,"type":734},"Motivation",{"type":730,"content":1671},[1672],{"text":1673,"type":734},"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":802,"content":1675},[1676,1682,1688,1694,1700,1706],{"type":805,"content":1677},[1678],{"type":730,"content":1679},[1680],{"text":1681,"type":734},"Movies",{"type":805,"content":1683},[1684],{"type":730,"content":1685},[1686],{"text":1687,"type":734},"Books",{"type":805,"content":1689},[1690],{"type":730,"content":1691},[1692],{"text":1693,"type":734},"Quotes",{"type":805,"content":1695},[1696],{"type":730,"content":1697},[1698],{"text":1699,"type":734},"Speeches",{"type":805,"content":1701},[1702],{"type":730,"content":1703},[1704],{"text":1705,"type":734},"Social media posts",{"type":805,"content":1707},[1708],{"type":730,"content":1709},[1710],{"text":1711,"type":734},"Success stories",{"type":730,"content":1713},[1714],{"text":1715,"type":734},"These are things that essentially make you want to start something, like a workout.",{"type":765,"attrs":1717,"content":1718},{"level":785},[1719],{"text":1720,"type":734},"Determination",{"type":730,"content":1722},[1723],{"text":1724,"type":734},"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":730,"content":1726},[1727],{"text":1728,"type":734},"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":765,"attrs":1730,"content":1731},{"level":767},[1732],{"text":1733,"type":734},"Finding That Drive",{"type":730,"content":1735},[1736],{"text":1737,"type":734},"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":765,"attrs":1739,"content":1740},{"level":785},[1741],{"text":1742,"type":734},"Working Out at Home",{"type":730,"content":1744},[1745,1747,1755],{"text":1746,"type":734},"The wonderful thing about ",{"text":1748,"type":734,"marks":1749},"working out from home",[1750,1754],{"type":742,"attrs":1751},{"href":1752,"uuid":48,"anchor":48,"custom":1753,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1065},{"text":1756,"type":734}," 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":730,"content":1758},[1759],{"text":1760,"type":734},"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":802,"content":1762},[1763,1769,1775],{"type":805,"content":1764},[1765],{"type":730,"content":1766},[1767],{"text":1768,"type":734},"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":805,"content":1770},[1771],{"type":730,"content":1772},[1773],{"text":1774,"type":734},"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":805,"content":1776},[1777],{"type":730,"content":1778},[1779],{"text":1780,"type":734},"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":765,"attrs":1782,"content":1783},{"level":785},[1784],{"text":1785,"type":734},"Staying Committed to Exercising Daily",{"type":730,"content":1787},[1788],{"text":1789,"type":734},"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":730,"content":1791},[1792],{"text":1793,"type":734},"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":802,"content":1795},[1796,1802,1808,1814,1826,1840],{"type":805,"content":1797},[1798],{"type":730,"content":1799},[1800],{"text":1801,"type":734},"Outdoor walks/hikes in nature",{"type":805,"content":1803},[1804],{"type":730,"content":1805},[1806],{"text":1807,"type":734},"Easy pace swims",{"type":805,"content":1809},[1810],{"type":730,"content":1811},[1812],{"text":1813,"type":734},"Sauna sessions",{"type":805,"content":1815},[1816],{"type":730,"content":1817},[1818],{"text":1819,"type":734,"marks":1820},"Low-intensity yoga",[1821,1825],{"type":742,"attrs":1822},{"href":1823,"uuid":48,"anchor":48,"custom":1824,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1065},{"type":805,"content":1827},[1828],{"type":730,"content":1829},[1830,1838],{"text":1831,"type":734,"marks":1832},"Mobility work",[1833,1837],{"type":742,"attrs":1834},{"href":1835,"uuid":48,"anchor":48,"custom":1836,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1065},{"text":1839,"type":734}," ",{"type":805,"content":1841},[1842],{"type":730,"content":1843},[1844],{"text":1845,"type":734,"marks":1846},"Stretching",[1847,1851],{"type":742,"attrs":1848},{"href":1849,"uuid":48,"anchor":48,"custom":1850,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1065},{"type":765,"attrs":1853,"content":1854},{"level":785},[1855],{"text":1856,"type":734},"Morning Workouts Before Starting the Day",{"type":730,"content":1858},[1859],{"text":1860,"type":734},"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":730,"content":1862},[1863],{"text":1864,"type":734},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":802,"content":1866},[1867,1873,1879,1885],{"type":805,"content":1868},[1869],{"type":730,"content":1870},[1871],{"text":1872,"type":734},"Turning off electronics the last hour",{"type":805,"content":1874},[1875],{"type":730,"content":1876},[1877],{"text":1878,"type":734},"Sleeping in a blacked-out environment",{"type":805,"content":1880},[1881],{"type":730,"content":1882},[1883],{"text":1884,"type":734},"Getting to bed at the same time each night",{"type":805,"content":1886},[1887],{"type":730,"content":1888},[1889],{"text":1890,"type":734},"Set out your workout clothes the night before",{"type":730,"content":1892},[1893,1895,1903],{"text":1894,"type":734},"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":1896,"type":734,"marks":1897},"H.I.I.T. session",[1898,1902],{"type":742,"attrs":1899},{"href":1900,"uuid":48,"anchor":48,"custom":1901,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1065},{"text":1904,"type":734},".",{"type":765,"attrs":1906,"content":1907},{"level":785},[1908],{"text":1909,"type":734},"End-of-Day Workouts",{"type":730,"content":1911},[1912],{"text":1913,"type":734},"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":730,"content":1915},[1916],{"text":1917,"type":734},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":802,"content":1919},[1920,1933,1939],{"type":805,"content":1921},[1922],{"type":730,"content":1923},[1924,1926,1931],{"text":1925,"type":734},"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":1927,"type":734,"marks":1928},"“why” ",[1929],{"type":1930},"italic",{"text":1932,"type":734},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":805,"content":1934},[1935],{"type":730,"content":1936},[1937],{"text":1938,"type":734},"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":805,"content":1940},[1941],{"type":730,"content":1942},[1943],{"text":1944,"type":734},"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":730,"content":1946},[1947],{"text":1948,"type":734},"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":765,"attrs":1950,"content":1951},{"level":767},[1952],{"text":1953,"type":734},"Plan Then Execute",{"type":730,"content":1955},[1956],{"text":1957,"type":734},"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":765,"attrs":1959,"content":1960},{"level":767},[1961],{"text":1322,"type":734},{"type":730,"content":1963},[1964,1965,1971],{"text":1326,"type":734},{"text":1328,"type":734,"marks":1966},[1967,1970],{"type":742,"attrs":1968},{"href":1332,"uuid":48,"anchor":48,"custom":1969,"target":745,"linktype":13},{},{"type":1065},{"text":1972,"type":734}," 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":730,"content":1974},[1975],{"text":1561,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1977,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1982,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1978,"component":118,"meta_info":1979,"meta_title":7,"block_image":1980,"cover_image":1981,"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":1986,"title":1987,"plugin":43,"description":1988},"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":1990,"alt":1991,"name":7,"focus":7,"title":1991,"filename":1992,"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,[1004],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2002,"created_at":2003,"published_at":2004,"updated_at":2005,"id":2006,"uuid":2007,"content":2008,"slug":2227,"full_slug":2228,"sort_by_date":48,"position":2229,"tag_list":2230,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":2231,"first_published_at":2232,"release_id":48,"lang":60,"path":1009,"alternates":2233,"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":2009,"faqs":2010,"title":2002,"topic":2031,"author":2046,"content":2047,"category":2209,"schedule":2217,"component":992,"meta_info":2218,"cover_image":2222,"description":2221,"contributors":2226},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2011,2015,2019,2023,2027],{"_uid":2012,"answer":2013,"question":2014,"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":2016,"answer":2017,"question":2018,"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":2020,"answer":2021,"question":2022,"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":2024,"answer":2025,"question":2026,"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":2028,"answer":2029,"question":2030,"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":2032,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2044,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2033,"component":39,"meta_info":2041,"block_image":2042,"cover_image":2043,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2034,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2039,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2035,"component":118,"meta_info":2036,"meta_title":7,"block_image":2037,"cover_image":2038,"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":727,"content":2048},[2049,2053,2057,2061,2074,2078,2082,2087,2100,2113,2118,2129,2133,2155,2160,2171,2184,2189,2193,2197,2206],{"type":730,"content":2050},[2051],{"text":2052,"type":734},"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":730,"content":2054},[2055],{"text":2056,"type":734},"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":765,"attrs":2058,"content":2059},{"level":767},[2060],{"text":2014,"type":734},{"type":730,"content":2062},[2063,2065,2072],{"text":2064,"type":734},"According to the ",{"text":2066,"type":734,"marks":2067},"Mayo Clinic",[2068],{"type":742,"attrs":2069},{"href":2070,"uuid":48,"anchor":48,"custom":2071,"target":745,"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":2073,"type":734},", 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":730,"content":2075},[2076],{"text":2077,"type":734},"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":730,"content":2079},[2080],{"text":2081,"type":734},"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":765,"attrs":2083,"content":2084},{"level":767},[2085],{"text":2086,"type":734},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":751,"attrs":2088},{"id":2089,"body":2090},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2091],{"url":2092,"_uid":2094,"image":2095,"component":799,"copyright_details":2099},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2096,"alt":2097,"name":7,"focus":48,"title":2097,"filename":2098,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":730,"content":2101},[2102,2104,2111],{"text":2103,"type":734},"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":2105,"type":734,"marks":2106},"burn more calories",[2107],{"type":742,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"custom":2110,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2112,"type":734}," even after you’re done working out.",{"type":765,"attrs":2114,"content":2115},{"level":767},[2116],{"text":2117,"type":734},"Kickboxing Is A Full Body Workout",{"type":751,"attrs":2119},{"id":2089,"body":2120},[2121],{"url":2122,"_uid":2123,"image":2124,"component":799,"copyright_details":2128},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2125,"alt":2126,"name":7,"focus":48,"title":2126,"filename":2127,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":730,"content":2130},[2131],{"text":2132,"type":734},"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":730,"content":2134},[2135,2137,2144,2146,2153],{"text":2136,"type":734},"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":2138,"type":734,"marks":2139},"all-level lower body workout",[2140],{"type":742,"attrs":2141},{"href":2142,"uuid":48,"anchor":48,"custom":2143,"target":745,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2145,"type":734}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2147,"type":734,"marks":2148},"upper body workout",[2149],{"type":742,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"custom":2152,"target":745,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2154,"type":734}," led by Flo Master.",{"type":765,"attrs":2156,"content":2157},{"level":767},[2158],{"text":2159,"type":734},"Boxing Can Be Low-Impact",{"type":751,"attrs":2161},{"id":2089,"body":2162},[2163],{"url":2164,"_uid":2165,"image":2166,"component":799,"copyright_details":2170},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2167,"alt":2168,"name":7,"focus":48,"title":2168,"filename":2169,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":730,"content":2172},[2173,2175,2182],{"text":2174,"type":734},"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":2176,"type":734,"marks":2177},"shadowboxing",[2178],{"type":742,"attrs":2179},{"href":2180,"uuid":48,"anchor":48,"custom":2181,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2183,"type":734}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":765,"attrs":2185,"content":2186},{"level":767},[2187],{"text":2188,"type":734},"Kick Boring Cardio To The Curb",{"type":730,"content":2190},[2191],{"text":2192,"type":734},"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":765,"attrs":2194,"content":2195},{"level":767},[2196],{"text":1322,"type":734},{"type":730,"content":2198},[2199,2200,2205],{"text":1326,"type":734},{"text":1328,"type":734,"marks":2201},[2202],{"type":742,"attrs":2203},{"href":1332,"uuid":48,"anchor":48,"custom":2204,"target":745,"linktype":13},{},{"text":1972,"type":734},{"type":730,"content":2207},[2208],{"text":1340,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2210,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2215,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2216,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2211,"component":118,"meta_info":2212,"meta_title":7,"block_image":2213,"cover_image":2214,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2219,"title":2220,"plugin":43,"description":2221},"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":2223,"alt":2224,"name":7,"focus":48,"title":2224,"filename":2225,"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,[1004],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2235,"created_at":2236,"published_at":2237,"updated_at":2238,"id":2239,"uuid":2240,"content":2241,"slug":2569,"full_slug":2570,"sort_by_date":48,"position":2571,"tag_list":2572,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":2573,"first_published_at":2237,"release_id":48,"lang":60,"path":1009,"alternates":2574,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2242,"faqs":2243,"title":2235,"topic":2292,"author":2307,"content":2308,"category":2552,"schedule":2560,"component":992,"meta_info":2561,"cover_image":2565,"description":2564,"contributors":2568},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2244,2248,2252,2256,2260,2264,2268,2272,2276,2280,2284,2288],{"_uid":2245,"answer":2246,"question":2247,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2249,"answer":2250,"question":2251,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2253,"answer":2254,"question":2255,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2257,"answer":2258,"question":2259,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2261,"answer":2262,"question":2263,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2265,"answer":2266,"question":2267,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2269,"answer":2270,"question":2271,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2273,"answer":2274,"question":2275,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2277,"answer":2278,"question":2279,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2281,"answer":2282,"question":2283,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2285,"answer":2286,"question":2287,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2289,"answer":2290,"question":2291,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2293,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2305,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2294,"component":39,"meta_info":2302,"block_image":2303,"cover_image":2304,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2295,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2300,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2301,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2296,"component":118,"meta_info":2297,"meta_title":7,"block_image":2298,"cover_image":2299,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":727,"content":2309},[2310,2330,2342,2354,2359,2363,2374,2378,2392,2396,2401,2404,2408,2419,2431,2435,2438,2443,2454,2466,2470,2473,2478,2489,2493,2497,2501,2504,2509,2520,2524,2528,2532,2537,2541,2549],{"type":730,"content":2311},[2312,2314,2320,2322,2328],{"text":2313,"type":734},"Out of the ",{"text":2315,"type":734,"marks":2316},"six (6) basic punches",[2317],{"type":742,"attrs":2318},{"href":2319,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2321,"type":734}," in boxing, punch number one is the ",{"text":2323,"type":734,"marks":2324},"jab",[2325],{"type":742,"attrs":2326},{"href":2327,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2329,"type":734},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":730,"content":2331},[2332,2334,2340],{"text":2333,"type":734},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2335,"type":734,"marks":2336},"Coach PJ",[2337],{"type":742,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2341,"type":734}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":751,"attrs":2343},{"id":2344,"body":2345},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2346],{"_uid":2347,"link":2348,"image":2350,"title":2352,"component":763},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2349,"linktype":13,"fieldtype":14,"cached_url":2349},"https://youtu.be/JM-8c3EqwZg",{"id":2351,"alt":2352,"name":7,"focus":48,"title":2352,"filename":2353,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":765,"attrs":2355,"content":2356},{"level":767},[2357],{"text":2358,"type":734},"5 Most Common Jab Mistakes",{"type":765,"attrs":2360,"content":2361},{"level":785},[2362],{"text":2255,"type":734},{"type":751,"attrs":2364},{"id":2344,"body":2365},[2366],{"url":2367,"_uid":2368,"image":2369,"component":799,"copyright_details":2373},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2370,"alt":2371,"name":7,"focus":48,"title":2371,"filename":2372,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":730,"content":2375},[2376],{"text":2377,"type":734},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":802,"content":2379},[2380,2386],{"type":805,"content":2381},[2382],{"type":730,"content":2383},[2384],{"text":2385,"type":734},"While extending the arm to punch",{"type":805,"content":2387},[2388],{"type":730,"content":2389},[2390],{"text":2391,"type":734},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":730,"content":2393},[2394],{"text":2395,"type":734},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":765,"attrs":2397,"content":2398},{"level":785},[2399],{"text":2400,"type":734},"How To Fix It:",{"type":730,"content":2402},[2403],{"text":2258,"type":734},{"type":765,"attrs":2405,"content":2406},{"level":785},[2407],{"text":2263,"type":734},{"type":751,"attrs":2409},{"id":2344,"body":2410},[2411],{"url":2412,"_uid":2413,"image":2414,"component":799,"copyright_details":2418},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2415,"alt":2416,"name":7,"focus":48,"title":2416,"filename":2417,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":730,"content":2420},[2421,2423,2429],{"text":2422,"type":734},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2424,"type":734,"marks":2425},"hook",[2426],{"type":742,"attrs":2427},{"href":2428,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2430,"type":734}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":765,"attrs":2432,"content":2433},{"level":785},[2434],{"text":2400,"type":734},{"type":730,"content":2436},[2437],{"text":2266,"type":734},{"type":765,"attrs":2439,"content":2440},{"level":785},[2441],{"text":2442,"type":734},"3. Pushing the Jab",{"type":751,"attrs":2444},{"id":2344,"body":2445},[2446],{"url":2447,"_uid":2448,"image":2449,"component":799,"copyright_details":2453},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2450,"alt":2451,"name":7,"focus":48,"title":2451,"filename":2452,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":730,"content":2455},[2456,2458,2464],{"text":2457,"type":734},"“Pushing the jab” means leaning into the punch. In your ",{"text":2459,"type":734,"marks":2460},"boxing stance",[2461],{"type":742,"attrs":2462},{"href":2463,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2465,"type":734},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":765,"attrs":2467,"content":2468},{"level":785},[2469],{"text":2400,"type":734},{"type":730,"content":2471},[2472],{"text":2274,"type":734},{"type":765,"attrs":2474,"content":2475},{"level":785},[2476],{"text":2477,"type":734},"4. Flaring Your Elbows",{"type":751,"attrs":2479},{"id":2344,"body":2480},[2481],{"url":2482,"_uid":2483,"image":2484,"component":799,"copyright_details":2488},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2485,"alt":2486,"name":7,"focus":48,"title":2486,"filename":2487,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":730,"content":2490},[2491],{"text":2492,"type":734},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":730,"content":2494},[2495],{"text":2496,"type":734},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":765,"attrs":2498,"content":2499},{"level":785},[2500],{"text":2400,"type":734},{"type":730,"content":2502},[2503],{"text":2282,"type":734},{"type":765,"attrs":2505,"content":2506},{"level":785},[2507],{"text":2508,"type":734},"5. Not Jabbing Enough",{"type":751,"attrs":2510},{"id":2344,"body":2511},[2512],{"url":2513,"_uid":2514,"image":2515,"component":799,"copyright_details":2519},{"id":7,"url":7,"linktype":2093,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2516,"alt":2517,"name":7,"focus":48,"title":2517,"filename":2518,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":730,"content":2521},[2522],{"text":2523,"type":734},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":765,"attrs":2525,"content":2526},{"level":785},[2527],{"text":2400,"type":734},{"type":730,"content":2529},[2530],{"text":2531,"type":734},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":765,"attrs":2533,"content":2534},{"level":767},[2535],{"text":2536,"type":734},"Keep On Jabbing",{"type":730,"content":2538},[2539],{"text":2540,"type":734},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":730,"content":2542},[2543,2544,2548],{"text":1326,"type":734},{"text":1328,"type":734,"marks":2545},[2546],{"type":742,"attrs":2547},{"href":1332,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":1972,"type":734},{"type":730,"content":2550},[2551],{"text":1340,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2553,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2558,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2554,"component":118,"meta_info":2555,"meta_title":7,"block_image":2556,"cover_image":2557,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2562,"title":2563,"plugin":43,"description":2564},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2566,"alt":2235,"name":7,"focus":48,"title":2235,"filename":2567,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1004],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2576,"created_at":2577,"published_at":2578,"updated_at":2579,"id":2580,"uuid":2581,"content":2582,"slug":2741,"full_slug":2742,"sort_by_date":48,"position":2743,"tag_list":2744,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":2745,"first_published_at":2746,"release_id":48,"lang":60,"path":1009,"alternates":2747,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2583,"faqs":2584,"title":2576,"topic":2601,"author":2616,"content":2617,"category":2724,"schedule":1984,"component":992,"meta_info":2732,"cover_image":2736,"description":2739,"contributors":2740},"af46e437-bfbd-4a28-91a2-df5259454628",[2585,2589,2593,2597],{"_uid":2586,"answer":2587,"question":2588,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2590,"answer":2591,"question":2592,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2594,"answer":2595,"question":2596,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2598,"answer":2599,"question":2600,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2602,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2614,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2615,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2603,"component":39,"meta_info":2611,"block_image":2612,"cover_image":2613,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2604,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2609,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2610,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2605,"component":118,"meta_info":2606,"meta_title":7,"block_image":2607,"cover_image":2608,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":2618},[2619,2632,2637,2641,2646,2650,2664,2669,2682,2687,2691,2704,2708,2712,2721],{"type":730,"content":2620},[2621,2623,2630],{"text":2622,"type":734},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2624,"type":734,"marks":2625},"Strength training",[2626],{"type":742,"attrs":2627},{"href":2628,"uuid":48,"anchor":48,"custom":2629,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2631,"type":734}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":765,"attrs":2633,"content":2634},{"level":767},[2635],{"text":2636,"type":734},"Why do Boxers Train Their Neck?",{"type":730,"content":2638},[2639],{"text":2640,"type":734},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":765,"attrs":2642,"content":2643},{"level":767},[2644],{"text":2645,"type":734},"How do Boxers Strength Train Their Neck?",{"type":730,"content":2647},[2648],{"text":2649,"type":734},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":802,"content":2651},[2652,2658],{"type":805,"content":2653},[2654],{"type":730,"content":2655},[2656],{"text":2657,"type":734},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":805,"content":2659},[2660],{"type":730,"content":2661},[2662],{"text":2663,"type":734},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":765,"attrs":2665,"content":2666},{"level":767},[2667],{"text":2668,"type":734},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":730,"content":2670},[2671,2673,2680],{"text":2672,"type":734},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2674,"type":734,"marks":2675},"injury",[2676],{"type":742,"attrs":2677},{"href":2678,"uuid":48,"anchor":48,"custom":2679,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2681,"type":734}," occurring.",{"type":765,"attrs":2683,"content":2684},{"level":767},[2685],{"text":2686,"type":734},"How Often Should Boxers Train Their Neck?",{"type":730,"content":2688},[2689],{"text":2690,"type":734},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":751,"attrs":2692},{"id":2693,"body":2694},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2695],{"_uid":2696,"text":2697,"image":2698,"author":2702,"component":2703},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2699,"alt":2700,"name":7,"focus":7,"title":2700,"filename":2701,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":730,"content":2705},[2706],{"text":2707,"type":734},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":765,"attrs":2709,"content":2710},{"level":767},[2711],{"text":1322,"type":734},{"type":730,"content":2713},[2714,2715,2720],{"text":1326,"type":734},{"text":1328,"type":734,"marks":2716},[2717],{"type":742,"attrs":2718},{"href":1332,"uuid":48,"anchor":48,"custom":2719,"target":745,"linktype":13},{},{"text":1336,"type":734},{"type":730,"content":2722},[2723],{"text":1340,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2725,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2730,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2726,"component":118,"meta_info":2727,"meta_title":7,"block_image":2728,"cover_image":2729,"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":2733,"title":2734,"plugin":43,"description":2735},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2737,"alt":2700,"name":7,"focus":7,"title":2700,"filename":2738,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1004],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":992,"created_at":2749,"published_at":2750,"updated_at":2751,"id":2752,"uuid":2753,"content":2754,"slug":992,"full_slug":2775,"sort_by_date":48,"position":446,"tag_list":2776,"is_startpage":9,"parent_id":2777,"meta_data":48,"group_id":2778,"first_published_at":2779,"release_id":48,"lang":60,"path":7,"alternates":2780,"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":2755,"component":2756,"meta_info":2757,"custom_content_list":2759},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2758,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2760,2765,2770],{"_uid":2761,"label":2762,"value":2763,"dev_id":2764,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2766,"label":2767,"value":2768,"dev_id":2769,"component":734},"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":2771,"label":2772,"value":2773,"dev_id":2774,"component":734},"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",[],1785892859289]