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If you’re looking for an at-home boxing workout that will push your cardio without risking injury, this low-impact routine is it! To eliminate impact, this workout involves zero jumping and zero equipment. So if you don’t have a heavy bag or boxing gloves at home, this is a straightforward and convenient workout for you to try!\n\nIf you’re wondering how you can do a boxing workout with no boxing equipment, the answer is: shadowboxing! Shadowboxing is a highly beneficial boxing technique where you spar with an imaginary opponent. When you throw your punch combinations, you will visualize an opponent in front of you, still focusing on distance and footwork.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"edf84847-70cb-46e8-b0dc-e1984e1739a3","- Hold your arms out perpendicular to your sides and make small circles, slowly increase the sizes of your circles\n- Switch directions and repeat for 30 seconds","Arm Circles (30 seconds)",{"_uid":675,"answer":676,"question":677,"component":669},"55ed021d-c7f9-47a6-9122-c3491fd5c7ee","- Begin with your arms overhead, then simultaneously raise one knee and pull both elbows down in a crunch motion\n- Switch knees and repeat for 30 seconds","High-Knee Pulldown (30 seconds)",{"_uid":679,"answer":680,"question":681,"component":669},"7a6edbf7-53ef-4858-bc50-5d792c918d73","- Stand with your feet hip-width apart\n- Twist from left to right, all the way through your foot, knee, and hip\n- Continue for 30 seconds","Torso Twist (30 seconds)",{"_uid":683,"answer":684,"question":685,"component":669},"5d840ab2-c6ad-47b6-a0ae-38f716bd482d","- Start with your feet hip-width apart\n- Step one foot out sideways and bend your knee into a squat\n- Return to neutral and repeat on the other leg and continue for 30 seconds","Side Lunges (30 seconds)",{"_uid":687,"answer":688,"question":689,"component":669},"2f019b28-8fa8-4392-b303-7518d4169a3e","- Alternate Jab - Cross (1 - 2) punches\n- Extend your lead hand into a Jab while protecting your face with your rear hand\n- As you retract your Jab, extend your Cross\n- Repeat, focusing on technique and continue for 30 seconds","Jab - Cross | 1 - 2 (30 seconds)",{"_uid":691,"answer":692,"question":693,"component":669},"6865f39a-d736-4530-8da8-4b22f0f1daf2","- Throw your Jab - Cross (1 - 2) combination\n- As you retract your Cross, turn through your hips and throw a Lead Hook, keeping your elbow level with your shoulder\n- Repeat the punch combo and continue for 30 seconds","Jab - Cross - Lead Hook | 1 - 2 - 3 (30 seconds)",{"_uid":695,"answer":696,"question":697,"component":669},"0ccc5fc4-e9e4-40a4-872d-59b73417c465","- Throw a quick Jab - Cross - Jab - Cross (1 - 2 - 1 - 2)\n- Twist your hips and bend your knees for a level switch and throw a Lead Hook to the Body\n- Reload and throw a Lead Hook to the Head\n- Repeat the punch combo and continue for 30 seconds","Jab - Cross - Jab - Cross - Lead Hook (B) - Lead Hook | 1 - 2 - 1 - 2 - 3B - 3 (30 seconds)",{"_uid":699,"answer":700,"question":701,"component":669},"bc375055-c6ae-4ac3-a3c3-cc66ec3d58ae","- Picturing your opponent’s chin, twist your torso slightly to hit them under the chin with a Lead Uppercut\n- Twisting the other direction, follow with a Rear Uppercut\n- Bend your knees, twist into a Lead Hook, followed immediately by a Rear Hook\n- Repeat this punch combo for 30 seconds","Lead Uppercut - Rear Uppercut - Lead Hook - Rear Hook | 5 - 6 - 3 - 4 (30 seconds)",{"_uid":703,"answer":704,"question":705,"component":669},"26e932fc-1a4b-4f60-9177-d7573616ae8a","- Start with a Double Jab\n- As you retract your Jab, twist into a Cross - Lead Hook - Cross (2 - 3 - 2)\n- Repeat this punch combo for 30 seconds","Jab - Jab - Cross - Lead Hook - Cross | 1 - 1 - 2 - 3 - 2 (30 seconds)",{"_uid":707,"answer":708,"question":709,"component":669},"f2c5c188-24db-49dd-aada-8f774ddb0678","- Start with a Double Jab\n- Bend your knees for a level switch and throw a Cross to the body\n- Rise up and twist into Lead Uppercut under the imaginary chin\n- As you retract your Uppercut, finish with a powerful Cross\n- Repeat this punch combo for 30 seconds","Jab - Jab - Cross (B) - Lead Uppercut - Cross | 1 - 1 - 2B - 5 - 2 (30 seconds)",{"_uid":711,"answer":712,"question":713,"component":669},"25007055-6156-4aec-b2da-fe1dc2dc20b3","- Alternate your Jab and Cross continuously, focusing on fewer reps with more power\n- Continue for 30 seconds","Jab - Cross Power Coast | 1 - 2 Power Coast (30 seconds)",{"_uid":715,"answer":716,"question":717,"component":669},"adb78ad1-62da-4b5a-b469-1d9bcbf69b69","- Stand with your feet hip-width apart and lower into a squat\n- Throw a Jab - Cross (1 - 2) combo\n- Push up through your heels to stand\n- Repeat for 30 seconds","Squat Punches (30 seconds)",{"_uid":719,"answer":720,"question":721,"component":669},"ae104b49-f45a-486a-ae6f-7e149285bf43","- Alternate your Lead Hook and Rear Hook, focusing on fewer reps with more power\n- Repeat for 30 seconds","Lead Hook - Rear Hook Power Coast | 3 - 4 Power Coast (30 seconds)",{"_uid":723,"answer":724,"question":725,"component":669},"84ec5928-ddb0-4b93-beda-a05e649a9411","- Alternate lunges and throw a (straight rear) punch at the bottom of each lunge\n- Continue for 30 seconds","Lunge Punches (30 seconds)",{"_uid":727,"answer":728,"question":729,"component":669},"324b4d43-0b91-4af0-86d9-83bcbffdf388","- Sit on the floor and bend your knees at a slight angle with your feet on the floor\n- Twist side to side, tapping your hands on the floor each time\n- Continue for 30 seconds","Boxer’s Twist (30 seconds)",{"_uid":731,"answer":732,"question":733,"component":669},"15c6dc0b-54f9-4525-a39d-46071174609c","- Lie on your back with your knees bent and feet on the floor\n- Engaging your core, execute a sit up, throwing a Jab - Cross (1 - 2) at the top each time\n- Continue for 30 seconds","Sit-Up Jab - Cross | Sit-Up 1 - 2 (30 seconds)",{"_uid":735,"answer":736,"question":713,"component":669},"83f41034-3a9c-4b2c-b703-1976b38a08f2","- 30-second power coast with your Jab - Cross (1 - 2), focusing on fewer reps with more power",{"_uid":738,"answer":739,"question":740,"component":669},"8616ad7b-bfd5-44e5-a9ca-0976d1518ea6","- Freestyle coast round, focusing on a steady, consistent medium pace with any punch combinations you want","Freestyle Coast (30 seconds)",{"_uid":742,"answer":743,"question":744,"component":669},"8059dae4-b251-4eb0-a015-48ec07ad4f3a","- All-out burnout round with any punch combinations you want!","Freestyle Burnout (30 seconds)",{"_uid":746,"answer":747,"question":748,"component":669},"69e754b6-48d5-47a1-b7be-37829c552349","- Keep your knees high and use your arms to gently pump\n- Continue marching in place for 30 seconds","March in Place (30 seconds)",{"_uid":750,"answer":751,"question":752,"component":669},"57a43854-46df-465c-8030-80b6c665c64d","- From a standing or seated position, interweave your fingers and press your palms up toward the ceiling\n- Draw your hands up and back as far as possible while maintaining a straight spine\n- Hold this stretch for 30 seconds, continuing to breathe in and out","Upper Body Stretch (30 seconds)",{"_uid":754,"answer":755,"question":756,"component":669},"d7333a5e-1696-41a2-bd0e-85452d62b738","- Reach your arms out in front of you with your right hand behind your left\n- Turn your palms to face each other, and stretch your hands up and back\n- Hold for 15 seconds\n- Switch hand positions and repeat","Inverse Upper Body Stretch (30 seconds)",{"_uid":758,"answer":759,"question":760,"component":669},"1cf290cd-62dc-4c2b-9672-21ddb1441735","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 30 seconds","Child’s Pose (30 seconds)",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":762,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":774,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":763,"component":39,"meta_info":771,"block_image":772,"cover_image":773,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":764,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":769,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":765,"component":118,"meta_info":766,"meta_title":7,"block_image":767,"cover_image":768,"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":777,"created_at":778,"published_at":779,"updated_at":780,"id":781,"uuid":782,"content":783,"slug":793,"full_slug":794,"sort_by_date":48,"position":392,"tag_list":795,"is_startpage":9,"parent_id":796,"meta_data":48,"group_id":797,"first_published_at":798,"release_id":48,"lang":60,"path":48,"alternates":799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":784,"_uid":785,"name":777,"photo":786,"component":789,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":790,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":791,"social_link_instagram":792,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":787,"alt":777,"name":777,"focus":48,"title":777,"filename":788,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":801,"content":802},"doc",[803,809,831,838,842,849,862,867,883,887,901,905,925,929,949,955,966,970,1004,1008,1028,1032,1057,1062,1067,1073,1083,1087,1119,1123,1142,1146,1176,1180,1184,1190,1200,1204,1217,1221,1247,1251,1272,1276,1280,1286,1296,1300,1313,1317,1336,1340,1359,1363,1371,1375,1383,1387,1395,1399,1404,1408,1422,1426,1446,1450,1476,1480,1518,1523],{"type":804,"content":805},"paragraph",[806],{"text":807,"type":808},"Low-impact cardio workouts can be a great alternative workout for anyone who lives with chronic injuries, joint problems, or anyone who is looking to slowly build up their cardiovascular endurance. If you’re looking for an at-home boxing workout that will push your cardio without risking injury, this low-impact routine is it! To eliminate impact, this workout involves zero jumping and zero equipment. So if you don’t have a heavy bag or boxing gloves at home, this is a straightforward and convenient workout for you to try.","text",{"type":804,"content":810},[811,813,821,823,829],{"text":812,"type":808},"If you’re wondering how you can do a boxing workout with no boxing equipment, the answer is shadowboxing. ",{"text":814,"type":808,"marks":815},"Shadowboxing",[816],{"type":817,"attrs":818},"link",{"href":819,"uuid":48,"anchor":48,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/","_blank",{"text":822,"type":808}," is a highly beneficial boxing technique where you spar with an imaginary opponent. When you throw your punch combinations, you will visualize an opponent in front of you, still focusing on distance and ",{"text":824,"type":808,"marks":825},"footwork",[826],{"type":817,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":820,"linktype":13},"https://youtu.be/OmQ_ZLcgTKQ",{"text":830,"type":808},".",{"type":832,"attrs":833,"content":835},"heading",{"level":834},2,[836],{"text":837,"type":808},"Total Body Low-Impact Boxing Workout",{"type":804,"content":839},[840],{"text":841,"type":808},"We will start with a quick warm-up, then complete the following 4 rounds with 1 minute of rest in between.",{"type":832,"attrs":843,"content":844},{"level":834},[845,847],{"text":846,"type":808},"Warm-Up (2 minutes)",{"type":848},"hard_break",{"type":850,"attrs":851},"blok",{"id":852,"body":853},"1ce2e0e9-2971-4ba2-89e2-321cda2e31bb",[854],{"_uid":855,"image":856,"component":860,"copyright_details":861},"i-272124fa-9739-4db1-871b-5780ecfc8f54",{"id":857,"alt":858,"name":7,"focus":48,"title":858,"filename":859,"copyright":7,"fieldtype":50},4029162,"FightCamp Trainer Aaron Swenson Doing Side Lunges","https://a.storyblok.com/f/115220/1100x1100/1318039a88/side_lunges.png","content_image",[],{"type":832,"attrs":863,"content":865},{"level":864},3,[866],{"text":673,"type":808},{"type":868,"content":869},"bullet_list",[870,877],{"type":871,"content":872},"list_item",[873],{"type":804,"content":874},[875],{"text":876,"type":808},"Hold your arms out perpendicular to your sides and make small circles, slowly increasing the sizes of your circles",{"type":871,"content":878},[879],{"type":804,"content":880},[881],{"text":882,"type":808},"Switch directions and repeat for 30 seconds",{"type":832,"attrs":884,"content":885},{"level":864},[886],{"text":677,"type":808},{"type":868,"content":888},[889,895],{"type":871,"content":890},[891],{"type":804,"content":892},[893],{"text":894,"type":808},"Begin with your arms overhead, then simultaneously raise one knee and pull both elbows down in a crunch motion",{"type":871,"content":896},[897],{"type":804,"content":898},[899],{"text":900,"type":808},"Switch knees, alternating, and continue for 30 seconds",{"type":832,"attrs":902,"content":903},{"level":864},[904],{"text":681,"type":808},{"type":868,"content":906},[907,913,919],{"type":871,"content":908},[909],{"type":804,"content":910},[911],{"text":912,"type":808},"Stand with your feet hip-width apart",{"type":871,"content":914},[915],{"type":804,"content":916},[917],{"text":918,"type":808},"Twist from left to right, all the way through your foot, knee, and hip",{"type":871,"content":920},[921],{"type":804,"content":922},[923],{"text":924,"type":808},"Continue for 30 seconds",{"type":832,"attrs":926,"content":927},{"level":864},[928],{"text":685,"type":808},{"type":868,"content":930},[931,937,943],{"type":871,"content":932},[933],{"type":804,"content":934},[935],{"text":936,"type":808},"Start with your feet hip-width apart ",{"type":871,"content":938},[939],{"type":804,"content":940},[941],{"text":942,"type":808},"Step one foot out sideways and bend your knee into a squat",{"type":871,"content":944},[945],{"type":804,"content":946},[947],{"text":948,"type":808},"Return to neutral and repeat on the other leg and continue for 30 seconds",{"type":832,"attrs":950,"content":951},{"level":834},[952,954],{"text":953,"type":808},"Round 1 (3 minutes)",{"type":848},{"type":850,"attrs":956},{"id":852,"body":957},[958],{"_uid":959,"image":960,"component":860,"copyright_details":965},"i-8d9e9cb6-0f1a-49f9-8150-ab906af6ce94",{"id":961,"alt":962,"name":7,"focus":48,"title":963,"filename":964,"copyright":7,"fieldtype":50},4029215,"FightCamp Trainer Aaron Swenson Throwing a Cross Punch"," FightCamp Trainer Aaron Swenson Throwing a Cross Punch","https://a.storyblok.com/f/115220/1100x1100/f939737987/boxing-cross-punch.png",[],{"type":832,"attrs":967,"content":968},{"level":864},[969],{"text":689,"type":808},{"type":868,"content":971},[972,986,992,998],{"type":871,"content":973},[974],{"type":804,"content":975},[976,978,984],{"text":977,"type":808},"Alternate ",{"text":979,"type":808,"marks":980},"Jab - 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Cross - Jab - Cross (1 - 2 - 1 - 2)",{"type":871,"content":1041},[1042],{"type":804,"content":1043},[1044],{"text":1045,"type":808},"Twist your hips and bend your knees for a level switch and throw a Lead Hook to the Body",{"type":871,"content":1047},[1048],{"type":804,"content":1049},[1050],{"text":1051,"type":808},"Reload and throw a Lead Hook to the Head",{"type":871,"content":1053},[1054],{"type":804,"content":1055},[1056],{"text":1027,"type":808},{"type":832,"attrs":1058,"content":1059},{"level":864},[1060],{"text":1061,"type":808},"Repeat",{"type":832,"attrs":1063,"content":1064},{"level":864},[1065],{"text":1066,"type":808},"Rest (1 minute)",{"type":832,"attrs":1068,"content":1069},{"level":834},[1070,1072],{"text":1071,"type":808},"Round 2 (3 minutes)",{"type":848},{"type":850,"attrs":1074},{"id":852,"body":1075},[1076],{"_uid":1077,"image":1078,"component":860,"copyright_details":1082},"i-ae429aad-58e7-4e41-85ca-aea4ea223e75",{"id":1079,"alt":1080,"name":7,"focus":48,"title":1080,"filename":1081,"copyright":7,"fieldtype":50},4029220,"FightCamp Trainer Aaron Swenson Throwing a Rear Uppercut","https://a.storyblok.com/f/115220/1100x1100/daed9e5ea9/rear_uppercut.png",[],{"type":832,"attrs":1084,"content":1085},{"level":864},[1086],{"text":701,"type":808},{"type":868,"content":1088},[1089,1101,1107,1113],{"type":871,"content":1090},[1091],{"type":804,"content":1092},[1093,1095],{"text":1094,"type":808},"Picturing your opponent’s chin, twist your torso slightly to hit them under the chin with a Lead ",{"text":1096,"type":808,"marks":1097},"Uppercut",[1098],{"type":817,"attrs":1099},{"href":1100,"uuid":48,"anchor":48,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch",{"type":871,"content":1102},[1103],{"type":804,"content":1104},[1105],{"text":1106,"type":808},"Twisting the other direction, follow with a Rear Uppercut",{"type":871,"content":1108},[1109],{"type":804,"content":1110},[1111],{"text":1112,"type":808},"Bend your knees, twist into a Lead Hook, followed immediately by a Rear Hook",{"type":871,"content":1114},[1115],{"type":804,"content":1116},[1117],{"text":1118,"type":808},"Repeat this punch combo for 30 seconds",{"type":832,"attrs":1120,"content":1121},{"level":864},[1122],{"text":705,"type":808},{"type":868,"content":1124},[1125,1131,1137],{"type":871,"content":1126},[1127],{"type":804,"content":1128},[1129],{"text":1130,"type":808},"Start with a Double Jab",{"type":871,"content":1132},[1133],{"type":804,"content":1134},[1135],{"text":1136,"type":808},"As you retract your Jab, twist into a Cross - 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Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1528,"type":808,"marks":1529},"FightCamp App",[1530],{"type":817,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"target":820,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1534,"type":808}," 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":1536,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1537,"component":118,"meta_info":1538,"meta_title":7,"block_image":1539,"cover_image":1540,"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},[],[],"2022-06-05 00:00","article",{"_uid":1546,"title":657,"plugin":43,"description":1547},"90999a53-d79f-4494-a57c-4f33aec09fb7","This quick, low-impact, shadowboxing workout is perfect for beginners to increase cardio endurance and is gentle on the joints.",{"id":1549,"alt":657,"name":7,"focus":48,"title":657,"filename":1550,"copyright":7,"fieldtype":50},4029216,"https://a.storyblok.com/f/115220/2400x990/d19b997dc4/low-impact-cardio-workout-for-boxers.png",[],"low-impact-cardio-workout-for-boxers","blogs/low-impact-cardio-workout-for-boxers",-3990,[1556],"featured",60887917,"927bba3d-2f08-484a-aef7-720e82c6e09b","2022-06-06T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1563],[1564,1812,2051,2430,2605,2894],{"name":1565,"created_at":1566,"published_at":1567,"updated_at":1568,"id":1569,"uuid":1570,"content":1571,"slug":1805,"full_slug":1806,"sort_by_date":48,"position":1807,"tag_list":1808,"is_startpage":9,"parent_id":1557,"meta_data":48,"group_id":1809,"first_published_at":1810,"release_id":48,"lang":60,"path":1560,"alternates":1811,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1572,"faqs":1573,"title":1565,"topic":1586,"author":1601,"content":1602,"category":1786,"schedule":1794,"component":1544,"meta_info":1795,"cover_image":1799,"description":1803,"contributors":1804},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1574,1578,1582],{"_uid":1575,"answer":1576,"question":1577,"component":669},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1579,"answer":1580,"question":1581,"component":669},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1583,"answer":1584,"question":1585,"component":669},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1587,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1599,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1588,"component":39,"meta_info":1596,"block_image":1597,"cover_image":1598,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1589,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1594,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1590,"component":118,"meta_info":1591,"meta_title":7,"block_image":1592,"cover_image":1593,"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":801,"content":1603},[1604,1608,1612,1616,1620,1635,1683,1696,1701,1725,1759,1763,1768,1782],{"type":832,"attrs":1605,"content":1606},{"level":834},[1607],{"text":1577,"type":808},{"type":804,"content":1609},[1610],{"text":1611,"type":808},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":804,"content":1613},[1614],{"text":1615,"type":808},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":832,"attrs":1617,"content":1618},{"level":834},[1619],{"text":1581,"type":808},{"type":804,"content":1621},[1622,1624,1633],{"text":1623,"type":808},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1625,"type":808,"marks":1626},"National Academy of Sports Medicine",[1627,1631],{"type":817,"attrs":1628},{"href":1629,"uuid":48,"anchor":48,"custom":1630,"target":820,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1632},"underline",{"text":1634,"type":808}," has a few exercise-related symptoms of overtraining:",{"type":1636,"attrs":1637,"content":1640},"ordered_list",{"order":1638},{"order":1639},1,[1641,1647,1653,1659,1665,1671,1677],{"type":871,"content":1642},[1643],{"type":804,"content":1644},[1645],{"text":1646,"type":808},"A plateau or decline in workout performance or progress",{"type":871,"content":1648},[1649],{"type":804,"content":1650},[1651],{"text":1652,"type":808},"A perception of increased exertion during “normal” or “easy” workouts",{"type":871,"content":1654},[1655],{"type":804,"content":1656},[1657],{"text":1658,"type":808},"Excessive sweating or overheating",{"type":871,"content":1660},[1661],{"type":804,"content":1662},[1663],{"text":1664,"type":808},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":871,"content":1666},[1667],{"type":804,"content":1668},[1669],{"text":1670,"type":808},"A lack of feeling “refreshed” after regular rest and recovery",{"type":871,"content":1672},[1673],{"type":804,"content":1674},[1675],{"text":1676,"type":808},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":871,"content":1678},[1679],{"type":804,"content":1680},[1681],{"text":1682,"type":808},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":804,"content":1684},[1685,1687,1694],{"text":1686,"type":808},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1528,"type":808,"marks":1688},[1689,1693],{"type":817,"attrs":1690},{"href":1691,"uuid":48,"anchor":48,"custom":1692,"target":820,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1632},{"text":1695,"type":808}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":832,"attrs":1697,"content":1698},{"level":834},[1699],{"text":1700,"type":808},"A Day of Rest",{"type":804,"content":1702},[1703,1705,1713,1715,1723],{"text":1704,"type":808},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1706,"type":808,"marks":1707},"Aaron",[1708,1712],{"type":817,"attrs":1709},{"href":1710,"uuid":48,"anchor":48,"custom":1711,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1632},{"text":1714,"type":808}," and ",{"text":1716,"type":808,"marks":1717},"Flo",[1718,1722],{"type":817,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1632},{"text":1724,"type":808},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":804,"content":1726},[1727,1729,1737,1739,1747,1749,1757],{"text":1728,"type":808},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1730,"type":808,"marks":1731},"researchers",[1732,1736],{"type":817,"attrs":1733},{"href":1734,"uuid":48,"anchor":48,"custom":1735,"target":820,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1632},{"text":1738,"type":808}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1740,"type":808,"marks":1741},"FightCamp Trainers",[1742,1746],{"type":817,"attrs":1743},{"href":1744,"uuid":48,"anchor":48,"custom":1745,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1632},{"text":1748,"type":808}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1750,"type":808,"marks":1751},"neurological connections",[1752,1756],{"type":817,"attrs":1753},{"href":1754,"uuid":48,"anchor":48,"custom":1755,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1632},{"text":1758,"type":808},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":804,"content":1760},[1761],{"text":1762,"type":808},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":832,"attrs":1764,"content":1765},{"level":834},[1766],{"text":1767,"type":808},"Train Like a Fighter",{"type":804,"content":1769},[1770,1772,1780],{"text":1771,"type":808},"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":1773,"type":808,"marks":1774},"FightCamp",[1775,1779],{"type":817,"attrs":1776},{"href":1777,"uuid":48,"anchor":48,"custom":1778,"target":820,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1632},{"text":1781,"type":808}," 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":804,"content":1783},[1784],{"text":1785,"type":808},"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":1787,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1792,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1793,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1788,"component":118,"meta_info":1789,"meta_title":7,"block_image":1790,"cover_image":1791,"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},[],[],"2023-01-12 00:00",{"_uid":1796,"title":1797,"plugin":43,"description":1798},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1800,"alt":1801,"name":7,"focus":7,"title":1801,"filename":1802,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1556],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1813,"created_at":1814,"published_at":1815,"updated_at":1816,"id":1817,"uuid":1818,"content":1819,"slug":2044,"full_slug":2045,"sort_by_date":48,"position":2046,"tag_list":2047,"is_startpage":9,"parent_id":1557,"meta_data":48,"group_id":2048,"first_published_at":2049,"release_id":48,"lang":60,"path":1560,"alternates":2050,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1820,"faqs":1821,"title":1813,"topic":1830,"author":782,"content":1845,"category":2025,"schedule":2033,"component":1544,"meta_info":2034,"cover_image":2038,"description":2042,"contributors":2043},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1822,1826],{"_uid":1823,"answer":1824,"question":1825,"component":669},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1827,"answer":1828,"question":1829,"component":669},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1831,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1843,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1832,"component":39,"meta_info":1840,"block_image":1841,"cover_image":1842,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1833,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1838,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1834,"component":118,"meta_info":1835,"meta_title":7,"block_image":1836,"cover_image":1837,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":801,"content":1846},[1847,1852,1856,1861,1865,1870,1874,1900,1905,1909,1914,1918,1923,1927,1932,1945,1950,1963,1968,1972,1977,1981,1986,1990,1995,1999,2004,2008,2013],{"type":832,"attrs":1848,"content":1849},{"level":834},[1850],{"text":1851,"type":808},"Staying Safe While Exercising in the Cold",{"type":804,"content":1853},[1854],{"text":1855,"type":808},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":832,"attrs":1857,"content":1858},{"level":864},[1859],{"text":1860,"type":808},"Watch the Windchill",{"type":804,"content":1862},[1863],{"text":1864,"type":808},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":832,"attrs":1866,"content":1867},{"level":864},[1868],{"text":1869,"type":808},"Protect Your Extremities",{"type":804,"content":1871},[1872],{"text":1873,"type":808},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":868,"content":1875},[1876,1882,1888,1894],{"type":871,"content":1877},[1878],{"type":804,"content":1879},[1880],{"text":1881,"type":808},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":871,"content":1883},[1884],{"type":804,"content":1885},[1886],{"text":1887,"type":808},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":871,"content":1889},[1890],{"type":804,"content":1891},[1892],{"text":1893,"type":808},"Wear a hat or headband that covers your ears",{"type":871,"content":1895},[1896],{"type":804,"content":1897},[1898],{"text":1899,"type":808},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":832,"attrs":1901,"content":1902},{"level":864},[1903],{"text":1904,"type":808},"Wear Layers",{"type":804,"content":1906},[1907],{"text":1908,"type":808},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":832,"attrs":1910,"content":1911},{"level":864},[1912],{"text":1913,"type":808},"Don’t Forget Sunscreen",{"type":804,"content":1915},[1916],{"text":1917,"type":808},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":832,"attrs":1919,"content":1920},{"level":834},[1921],{"text":1922,"type":808},"Getting Motivated to Workout in the Cold ",{"type":804,"content":1924},[1925],{"text":1926,"type":808},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":832,"attrs":1928,"content":1929},{"level":864},[1930],{"text":1931,"type":808},"Invest in New Activewear",{"type":804,"content":1933},[1934,1936,1943],{"text":1935,"type":808},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1937,"type":808,"marks":1938},"new workout gear",[1939],{"type":817,"attrs":1940},{"href":1941,"uuid":48,"anchor":48,"custom":1942,"target":820,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1944,"type":808}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":832,"attrs":1946,"content":1947},{"level":864},[1948],{"text":1949,"type":808},"Find a Workout Buddy",{"type":804,"content":1951},[1952,1954,1961],{"text":1953,"type":808},"Accountability! Accountability! Accountability! Finding a ",{"text":1955,"type":808,"marks":1956},"workout buddy",[1957],{"type":817,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"custom":1960,"target":820,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1962,"type":808}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":832,"attrs":1964,"content":1965},{"level":864},[1966],{"text":1967,"type":808},"Benefits of Working Out in the Cold",{"type":804,"content":1969},[1970],{"text":1971,"type":808},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":832,"attrs":1973,"content":1974},{"level":864},[1975],{"text":1976,"type":808},"Combat Seasonal Affective Disorder",{"type":804,"content":1978},[1979],{"text":1980,"type":808},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":832,"attrs":1982,"content":1983},{"level":864},[1984],{"text":1985,"type":808},"Boost Your Immune System",{"type":804,"content":1987},[1988],{"text":1989,"type":808},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":832,"attrs":1991,"content":1992},{"level":864},[1993],{"text":1994,"type":808},"Diverse Training Options",{"type":804,"content":1996},[1997],{"text":1998,"type":808},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":832,"attrs":2000,"content":2001},{"level":864},[2002],{"text":2003,"type":808},"Burn More Calories",{"type":804,"content":2005},[2006],{"text":2007,"type":808},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":832,"attrs":2009,"content":2010},{"level":834},[2011],{"text":2012,"type":808},"Train Like a Fighter in the Cold",{"type":804,"content":2014},[2015,2017,2023],{"text":2016,"type":808},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1773,"type":808,"marks":2018},[2019,2022],{"type":817,"attrs":2020},{"href":1777,"uuid":48,"anchor":48,"custom":2021,"target":820,"linktype":13},{},{"type":1632},{"text":2024,"type":808}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2026,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2027,"component":118,"meta_info":2028,"meta_title":7,"block_image":2029,"cover_image":2030,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2035,"title":2036,"plugin":43,"description":2037},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2039,"alt":2040,"name":7,"focus":7,"title":2040,"filename":2041,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1556],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2052,"created_at":2053,"published_at":2054,"updated_at":2055,"id":2056,"uuid":2057,"content":2058,"slug":2423,"full_slug":2424,"sort_by_date":48,"position":2425,"tag_list":2426,"is_startpage":9,"parent_id":1557,"meta_data":48,"group_id":2427,"first_published_at":2428,"release_id":48,"lang":60,"path":1560,"alternates":2429,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2059,"faqs":2060,"title":2052,"topic":2089,"author":782,"content":2104,"category":2404,"schedule":2412,"component":1544,"meta_info":2413,"cover_image":2417,"description":2421,"contributors":2422},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2061,2065,2069,2073,2077,2081,2085],{"_uid":2062,"answer":2063,"question":2064,"component":669},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2066,"answer":2067,"question":2068,"component":669},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2070,"answer":2071,"question":2072,"component":669},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2074,"answer":2075,"question":2076,"component":669},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2078,"answer":2079,"question":2080,"component":669},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2082,"answer":2083,"question":2084,"component":669},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2086,"answer":2087,"question":2088,"component":669},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2090,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2102,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2091,"component":39,"meta_info":2099,"block_image":2100,"cover_image":2101,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2092,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2097,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2098,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2093,"component":118,"meta_info":2094,"meta_title":7,"block_image":2095,"cover_image":2096,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":801,"content":2105},[2106,2111,2115,2119,2123,2144,2148,2152,2156,2161,2165,2209,2214,2218,2232,2236,2258,2263,2267,2334,2339,2343,2363,2368,2382,2386,2391,2401],{"type":832,"attrs":2107,"content":2108},{"level":834},[2109],{"text":2110,"type":808},"Boxing Terminology",{"type":804,"content":2112},[2113],{"text":2114,"type":808},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":832,"attrs":2116,"content":2117},{"level":834},[2118],{"text":2064,"type":808},{"type":804,"content":2120},[2121],{"text":2122,"type":808},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":868,"content":2124},[2125,2131],{"type":871,"content":2126},[2127],{"type":804,"content":2128},[2129],{"text":2130,"type":808},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":871,"content":2132},[2133],{"type":804,"content":2134},[2135,2137,2142],{"text":2136,"type":808},"Southpaw Stance",{"text":2138,"type":808,"marks":2139}," ",[2140],{"type":2141},"bold",{"text":2143,"type":808},"– Standing with your right foot farther out in front than your left foot",{"type":832,"attrs":2145,"content":2146},{"level":834},[2147],{"text":2068,"type":808},{"type":804,"content":2149},[2150],{"text":2151,"type":808},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":804,"content":2153},[2154],{"text":2155,"type":808},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":832,"attrs":2157,"content":2158},{"level":864},[2159],{"text":2160,"type":808},"Boxing Punches",{"type":804,"content":2162},[2163],{"text":2164,"type":808},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":868,"content":2166},[2167,2173,2179,2185,2191,2197,2203],{"type":871,"content":2168},[2169],{"type":804,"content":2170},[2171],{"text":2172,"type":808},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":871,"content":2174},[2175],{"type":804,"content":2176},[2177],{"text":2178,"type":808},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":871,"content":2180},[2181],{"type":804,"content":2182},[2183],{"text":2184,"type":808},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":871,"content":2186},[2187],{"type":804,"content":2188},[2189],{"text":2190,"type":808},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":871,"content":2192},[2193],{"type":804,"content":2194},[2195],{"text":2196,"type":808},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":871,"content":2198},[2199],{"type":804,"content":2200},[2201],{"text":2202,"type":808},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":871,"content":2204},[2205],{"type":804,"content":2206},[2207],{"text":2208,"type":808},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":832,"attrs":2210,"content":2211},{"level":864},[2212],{"text":2213,"type":808},"Boxing Movements",{"type":804,"content":2215},[2216],{"text":2217,"type":808},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":868,"content":2219},[2220,2226],{"type":871,"content":2221},[2222],{"type":804,"content":2223},[2224],{"text":2225,"type":808},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":871,"content":2227},[2228],{"type":804,"content":2229},[2230],{"text":2231,"type":808},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":804,"content":2233},[2234],{"text":2235,"type":808},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":868,"content":2237},[2238,2252],{"type":871,"content":2239},[2240],{"type":804,"content":2241},[2242,2250],{"text":2243,"type":808,"marks":2244},"Shoulder Roll",[2245,2249],{"type":817,"attrs":2246},{"href":2247,"uuid":48,"anchor":48,"custom":2248,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1632},{"text":2251,"type":808}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":871,"content":2253},[2254],{"type":804,"content":2255},[2256],{"text":2257,"type":808},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":832,"attrs":2259,"content":2260},{"level":864},[2261],{"text":2262,"type":808},"Boxing Training",{"type":804,"content":2264},[2265],{"text":2266,"type":808},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1636,"attrs":2268,"content":2270},{"order":2269},{"order":1639},[2271,2277,2283,2297,2311],{"type":871,"content":2272},[2273],{"type":804,"content":2274},[2275],{"text":2276,"type":808},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":871,"content":2278},[2279],{"type":804,"content":2280},[2281],{"text":2282,"type":808},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":871,"content":2284},[2285],{"type":804,"content":2286},[2287,2295],{"text":2288,"type":808,"marks":2289},"Mittwork",[2290,2294],{"type":817,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"custom":2293,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1632},{"text":2296,"type":808}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":871,"content":2298},[2299],{"type":804,"content":2300},[2301,2309],{"text":2302,"type":808,"marks":2303},"Sparring",[2304,2308],{"type":817,"attrs":2305},{"href":2306,"uuid":48,"anchor":48,"custom":2307,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1632},{"text":2310,"type":808}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":871,"content":2312},[2313],{"type":804,"content":2314},[2315,2323,2325,2332],{"text":2316,"type":808,"marks":2317},"Roadwork",[2318,2322],{"type":817,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"custom":2321,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1632},{"text":2324,"type":808}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2326,"type":808,"marks":2327},"roadwork drills",[2328,2331],{"type":817,"attrs":2329},{"href":2320,"uuid":48,"anchor":48,"custom":2330,"target":820,"linktype":13},{},{"type":1632},{"text":2333,"type":808}," to add to your boxer training.",{"type":832,"attrs":2335,"content":2336},{"level":864},[2337],{"text":2338,"type":808},"Heavy Bag Training",{"type":804,"content":2340},[2341],{"text":2342,"type":808},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":868,"content":2344},[2345,2351,2357],{"type":871,"content":2346},[2347],{"type":804,"content":2348},[2349],{"text":2350,"type":808},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":871,"content":2352},[2353],{"type":804,"content":2354},[2355],{"text":2356,"type":808},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":871,"content":2358},[2359],{"type":804,"content":2360},[2361],{"text":2362,"type":808},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":832,"attrs":2364,"content":2365},{"level":864},[2366],{"text":2367,"type":808},"Recovery",{"type":804,"content":2369},[2370,2372,2380],{"text":2371,"type":808},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2373,"type":808,"marks":2374},"interview with FightCamp Trainer Coach PJ",[2375,2379],{"type":817,"attrs":2376},{"href":2377,"uuid":48,"anchor":48,"custom":2378,"target":820,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1632},{"text":2381,"type":808},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":804,"content":2383},[2384],{"text":2385,"type":808},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":832,"attrs":2387,"content":2388},{"level":834},[2389],{"text":2390,"type":808},"Talk and Train Like a Fighter",{"type":804,"content":2392},[2393,2394,2400],{"text":1771,"type":808},{"text":1773,"type":808,"marks":2395},[2396,2399],{"type":817,"attrs":2397},{"href":1777,"uuid":48,"anchor":48,"custom":2398,"target":820,"linktype":13},{},{"type":1632},{"text":1781,"type":808},{"type":804,"content":2402},[2403],{"text":1785,"type":808},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2405,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2410,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2411,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2406,"component":118,"meta_info":2407,"meta_title":7,"block_image":2408,"cover_image":2409,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2414,"title":2415,"plugin":43,"description":2416},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2418,"alt":2419,"name":7,"focus":7,"title":2419,"filename":2420,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1556],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2431,"created_at":2432,"published_at":2433,"updated_at":2434,"id":2435,"uuid":2436,"content":2437,"slug":2598,"full_slug":2599,"sort_by_date":48,"position":2600,"tag_list":2601,"is_startpage":9,"parent_id":1557,"meta_data":48,"group_id":2602,"first_published_at":2603,"release_id":48,"lang":60,"path":1560,"alternates":2604,"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":2438,"faqs":2439,"title":2431,"topic":2456,"author":2471,"content":2472,"category":2580,"schedule":2588,"component":1544,"meta_info":2589,"cover_image":2593,"description":2596,"contributors":2597},"af46e437-bfbd-4a28-91a2-df5259454628",[2440,2444,2448,2452],{"_uid":2441,"answer":2442,"question":2443,"component":669},"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":2445,"answer":2446,"question":2447,"component":669},"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":2449,"answer":2450,"question":2451,"component":669},"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":2453,"answer":2454,"question":2455,"component":669},"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":2457,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2469,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2470,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2458,"component":39,"meta_info":2466,"block_image":2467,"cover_image":2468,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2459,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2464,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2465,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2460,"component":118,"meta_info":2461,"meta_title":7,"block_image":2462,"cover_image":2463,"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":801,"content":2473},[2474,2487,2492,2496,2501,2505,2519,2524,2537,2542,2546,2559,2563,2567,2576],{"type":804,"content":2475},[2476,2478,2485],{"text":2477,"type":808},"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":2479,"type":808,"marks":2480},"Strength training",[2481],{"type":817,"attrs":2482},{"href":2483,"uuid":48,"anchor":48,"custom":2484,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2486,"type":808}," 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":832,"attrs":2488,"content":2489},{"level":834},[2490],{"text":2491,"type":808},"Why do Boxers Train Their Neck?",{"type":804,"content":2493},[2494],{"text":2495,"type":808},"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":832,"attrs":2497,"content":2498},{"level":834},[2499],{"text":2500,"type":808},"How do Boxers Strength Train Their Neck?",{"type":804,"content":2502},[2503],{"text":2504,"type":808},"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":868,"content":2506},[2507,2513],{"type":871,"content":2508},[2509],{"type":804,"content":2510},[2511],{"text":2512,"type":808},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":871,"content":2514},[2515],{"type":804,"content":2516},[2517],{"text":2518,"type":808},"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":832,"attrs":2520,"content":2521},{"level":834},[2522],{"text":2523,"type":808},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":804,"content":2525},[2526,2528,2535],{"text":2527,"type":808},"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":2529,"type":808,"marks":2530},"injury",[2531],{"type":817,"attrs":2532},{"href":2533,"uuid":48,"anchor":48,"custom":2534,"target":820,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2536,"type":808}," occurring.",{"type":832,"attrs":2538,"content":2539},{"level":834},[2540],{"text":2541,"type":808},"How Often Should Boxers Train Their Neck?",{"type":804,"content":2543},[2544],{"text":2545,"type":808},"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":850,"attrs":2547},{"id":2548,"body":2549},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2550],{"_uid":2551,"text":2552,"image":2553,"author":2557,"component":2558},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2554,"alt":2555,"name":7,"focus":7,"title":2555,"filename":2556,"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":804,"content":2560},[2561],{"text":2562,"type":808},"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":832,"attrs":2564,"content":2565},{"level":834},[2566],{"text":1767,"type":808},{"type":804,"content":2568},[2569,2570,2575],{"text":1771,"type":808},{"text":1773,"type":808,"marks":2571},[2572],{"type":817,"attrs":2573},{"href":1777,"uuid":48,"anchor":48,"custom":2574,"target":820,"linktype":13},{},{"text":1781,"type":808},{"type":804,"content":2577},[2578],{"text":2579,"type":808},"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":2581,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2586,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2582,"component":118,"meta_info":2583,"meta_title":7,"block_image":2584,"cover_image":2585,"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":2590,"title":2591,"plugin":43,"description":2592},"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":2594,"alt":2555,"name":7,"focus":7,"title":2555,"filename":2595,"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,[1556],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2606,"created_at":2607,"published_at":2608,"updated_at":2609,"id":2610,"uuid":2611,"content":2612,"slug":2887,"full_slug":2888,"sort_by_date":48,"position":2889,"tag_list":2890,"is_startpage":9,"parent_id":1557,"meta_data":48,"group_id":2891,"first_published_at":2892,"release_id":48,"lang":60,"path":1560,"alternates":2893,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2613,"faqs":2614,"title":2627,"topic":2628,"author":2471,"content":2643,"category":2868,"schedule":2876,"component":1544,"meta_info":2877,"cover_image":2881,"description":2885,"contributors":2886},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2615,2619,2623],{"_uid":2616,"answer":2617,"question":2618,"component":669},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2620,"answer":2621,"question":2622,"component":669},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2624,"answer":2625,"question":2626,"component":669},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2629,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2641,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2642,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2630,"component":39,"meta_info":2638,"block_image":2639,"cover_image":2640,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2631,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2636,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2632,"component":118,"meta_info":2633,"meta_title":7,"block_image":2634,"cover_image":2635,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":801,"content":2644},[2645,2649,2654,2667,2681,2686,2706,2710,2715,2732,2736,2756,2760,2765,2780,2784,2789,2813,2818,2832,2836,2850,2854,2865],{"type":804,"content":2646},[2647],{"text":2648,"type":808},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":832,"attrs":2650,"content":2651},{"level":834},[2652],{"text":2653,"type":808},"Floyd “Money” Mayweather Jr.",{"type":850,"attrs":2655},{"id":2656,"body":2657},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2658],{"url":2659,"_uid":2661,"image":2662,"component":860,"copyright_details":2666},{"id":7,"url":7,"linktype":2660,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2663,"alt":2664,"name":7,"focus":7,"title":2664,"filename":2665,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":804,"content":2668},[2669,2671,2679],{"text":2670,"type":808},"Regarded as the best technical boxer of this age, ",{"text":2672,"type":808,"marks":2673},"Floyd Mayweather Jr.",[2674,2678],{"type":817,"attrs":2675},{"href":2676,"uuid":48,"anchor":48,"custom":2677,"target":820,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1632},{"text":2680,"type":808}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":832,"attrs":2682,"content":2683},{"level":864},[2684],{"text":2685,"type":808},"The Philly Shell",{"type":868,"content":2687},[2688,2694,2700],{"type":871,"content":2689},[2690],{"type":804,"content":2691},[2692],{"text":2693,"type":808},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":871,"content":2695},[2696],{"type":804,"content":2697},[2698],{"text":2699,"type":808},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":871,"content":2701},[2702],{"type":804,"content":2703},[2704],{"text":2705,"type":808},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":804,"content":2707},[2708],{"text":2709,"type":808},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":832,"attrs":2711,"content":2712},{"level":834},[2713],{"text":2714,"type":808},"Pernell “Sweet Pea” Whitaker",{"type":850,"attrs":2716},{"id":2656,"body":2717},[2718],{"url":2719,"_uid":2720,"image":2721,"component":860,"copyright_details":2725},{"id":7,"url":7,"linktype":2660,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2722,"alt":2723,"name":7,"focus":7,"title":2723,"filename":2724,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2726],{"_uid":2727,"link":2728,"title":2730,"component":2731},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2729,"target":820,"linktype":13,"fieldtype":14,"cached_url":2729},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":804,"content":2733},[2734],{"text":2735,"type":808},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":868,"content":2737},[2738,2744,2750],{"type":871,"content":2739},[2740],{"type":804,"content":2741},[2742],{"text":2743,"type":808},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":871,"content":2745},[2746],{"type":804,"content":2747},[2748],{"text":2749,"type":808},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":871,"content":2751},[2752],{"type":804,"content":2753},[2754],{"text":2755,"type":808},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":804,"content":2757},[2758],{"text":2759,"type":808},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":832,"attrs":2761,"content":2762},{"level":834},[2763],{"text":2764,"type":808},"Muhammad Ali",{"type":850,"attrs":2766},{"id":2656,"body":2767},[2768],{"url":2769,"_uid":2770,"image":2771,"component":860,"copyright_details":2774},{"id":7,"url":7,"linktype":2660,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2772,"alt":2664,"name":7,"focus":7,"title":2664,"filename":2773,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2775],{"_uid":2776,"link":2777,"title":2779,"component":2731},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2778,"target":820,"linktype":13,"fieldtype":14,"cached_url":2778},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":804,"content":2781},[2782],{"text":2783,"type":808},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":832,"attrs":2785,"content":2786},{"level":864},[2787],{"text":2788,"type":808},"The Ali Shuffle",{"type":868,"content":2790},[2791,2807],{"type":871,"content":2792},[2793],{"type":804,"content":2794},[2795,2797,2805],{"text":2796,"type":808},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2798,"type":808,"marks":2799},"To do the Ali Shuffle",[2800,2804],{"type":817,"attrs":2801},{"href":2802,"uuid":48,"anchor":48,"custom":2803,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1632},{"text":2806,"type":808},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":871,"content":2808},[2809],{"type":804,"content":2810},[2811],{"text":2812,"type":808},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":832,"attrs":2814,"content":2815},{"level":864},[2816],{"text":2817,"type":808},"The Rope a Dope",{"type":868,"content":2819},[2820,2826],{"type":871,"content":2821},[2822],{"type":804,"content":2823},[2824],{"text":2825,"type":808},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":871,"content":2827},[2828],{"type":804,"content":2829},[2830],{"text":2831,"type":808},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":804,"content":2833},[2834],{"text":2835,"type":808},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":804,"content":2837},[2838,2840,2848],{"text":2839,"type":808},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2841,"type":808,"marks":2842},"FightCamp Community",[2843,2847],{"type":817,"attrs":2844},{"href":2845,"uuid":48,"anchor":48,"custom":2846,"target":820,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1632},{"text":2849,"type":808},"!",{"type":832,"attrs":2851,"content":2852},{"level":834},[2853],{"text":1767,"type":808},{"type":804,"content":2855},[2856,2857,2863],{"text":1771,"type":808},{"text":1773,"type":808,"marks":2858},[2859,2862],{"type":817,"attrs":2860},{"href":1777,"uuid":48,"anchor":48,"custom":2861,"target":820,"linktype":13},{},{"type":1632},{"text":2864,"type":808}," 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":804,"content":2866},[2867],{"text":1785,"type":808},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2869,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2874,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2875,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2870,"component":118,"meta_info":2871,"meta_title":7,"block_image":2872,"cover_image":2873,"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":2878,"title":2879,"plugin":43,"description":2880},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2882,"alt":2883,"name":7,"focus":7,"title":2883,"filename":2884,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1556],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2895,"created_at":2896,"published_at":2897,"updated_at":2898,"id":2899,"uuid":2900,"content":2901,"slug":3064,"full_slug":3065,"sort_by_date":48,"position":3066,"tag_list":3067,"is_startpage":9,"parent_id":1557,"meta_data":48,"group_id":3068,"first_published_at":2897,"release_id":48,"lang":60,"path":1560,"alternates":3069,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2902,"faqs":2903,"title":2895,"topic":2920,"author":2471,"content":2935,"category":3045,"schedule":3053,"component":1544,"meta_info":3054,"cover_image":3058,"description":3062,"contributors":3063},"52144e3e-d0cf-4037-a459-fad9641f4053",[2904,2908,2912,2916],{"_uid":2905,"answer":2906,"question":2907,"component":669},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2909,"answer":2910,"question":2911,"component":669},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2913,"answer":2914,"question":2915,"component":669},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2917,"answer":2918,"question":2919,"component":669},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2921,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2933,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2922,"component":39,"meta_info":2930,"block_image":2931,"cover_image":2932,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2923,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2928,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2929,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2924,"component":118,"meta_info":2925,"meta_title":7,"block_image":2926,"cover_image":2927,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":801,"content":2936},[2937,2941,2946,2951,2964,2968,2973,2977,2982,2993,2998,3011,3016,3029,3033,3042],{"type":804,"content":2938},[2939],{"text":2940,"type":808},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":832,"attrs":2942,"content":2943},{"level":834},[2944],{"text":2945,"type":808},"4 Ways To Tire Out Your Opponent",{"type":832,"attrs":2947,"content":2948},{"level":864},[2949],{"text":2950,"type":808},"A Consistent Body Attack",{"type":804,"content":2952},[2953,2955,2962],{"text":2954,"type":808},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2956,"type":808,"marks":2957},"opponent’s body",[2958],{"type":817,"attrs":2959},{"href":2960,"uuid":48,"anchor":48,"custom":2961,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2963,"type":808},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":804,"content":2965},[2966],{"text":2967,"type":808},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":832,"attrs":2969,"content":2970},{"level":864},[2971],{"text":2972,"type":808},"Constant Pressure",{"type":804,"content":2974},[2975],{"text":2976,"type":808},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":832,"attrs":2978,"content":2979},{"level":864},[2980],{"text":2981,"type":808},"Cut Off the Ring ",{"type":804,"content":2983},[2984,2991],{"text":2985,"type":808,"marks":2986},"Cutting off the space",[2987],{"type":817,"attrs":2988},{"href":2989,"uuid":48,"anchor":48,"custom":2990,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2992,"type":808}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":832,"attrs":2994,"content":2995},{"level":864},[2996],{"text":2997,"type":808},"Attack the Arms",{"type":804,"content":2999},[3000,3002,3009],{"text":3001,"type":808},"This is a favorite trick of ",{"text":3003,"type":808,"marks":3004},"Canelo Alvarez",[3005],{"type":817,"attrs":3006},{"href":3007,"uuid":48,"anchor":48,"custom":3008,"target":820,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":3010,"type":808}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":832,"attrs":3012,"content":3013},{"level":834},[3014],{"text":3015,"type":808},"Sapping Their Strength",{"type":804,"content":3017},[3018,3020,3027],{"text":3019,"type":808},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":3021,"type":808,"marks":3022},"Mike Tyson",[3023],{"type":817,"attrs":3024},{"href":3025,"uuid":48,"anchor":48,"custom":3026,"target":820,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":3028,"type":808}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":832,"attrs":3030,"content":3031},{"level":834},[3032],{"text":1767,"type":808},{"type":804,"content":3034},[3035,3036,3041],{"text":1771,"type":808},{"text":1773,"type":808,"marks":3037},[3038],{"type":817,"attrs":3039},{"href":1777,"uuid":48,"anchor":48,"custom":3040,"target":820,"linktype":13},{},{"text":2864,"type":808},{"type":804,"content":3043},[3044],{"text":1785,"type":808},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3046,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3051,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3047,"component":118,"meta_info":3048,"meta_title":7,"block_image":3049,"cover_image":3050,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":3055,"title":3056,"plugin":43,"description":3057},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":3059,"alt":3060,"name":7,"focus":48,"title":3060,"filename":3061,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1556],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1544,"created_at":3071,"published_at":3072,"updated_at":3073,"id":3074,"uuid":3075,"content":3076,"slug":1544,"full_slug":3097,"sort_by_date":48,"position":446,"tag_list":3098,"is_startpage":9,"parent_id":3099,"meta_data":48,"group_id":3100,"first_published_at":3101,"release_id":48,"lang":60,"path":7,"alternates":3102,"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":3077,"component":3078,"meta_info":3079,"custom_content_list":3081},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3080,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3082,3087,3092],{"_uid":3083,"label":3084,"value":3085,"dev_id":3086,"component":808},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3088,"label":3089,"value":3090,"dev_id":3091,"component":808},"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":3093,"label":3094,"value":3095,"dev_id":3096,"component":808},"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",[],1785892860739]