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During this time you can expect to see weight loss or gain (depending on your goals) and a basic change in your figure.","Can you get ripped in 2 months?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a4ee1c54-9924-4523-9f85-48c847f84ec7","Yes, after 4 weeks of consistent exercise and activity, you will begin to see changes in your body. Two commonly asked questions on this topic are: Can I get ripped in 30 days? How can I get ripped in 4 weeks? As with the above question, you can expect to see weight changes and body figure changes in one month depending on the intensity and frequency of your workouts. Your workout journey won’t be complete in one single month, but you can get a great start in that time.","Can you transform your body in 4 weeks?",{"_uid":676,"answer":677,"question":678,"component":670},"f91e6856-974e-48fa-93a1-60e660da9582","With the right exercises and diet, three months can be enough time to get your ideal summer body. Focus on bodyweight training exercises that strengthen and tone muscles. Training for at least three days a week and ideally, an hour a day should be enough to start seeing results.","Can I get a summer body in 3 months?",{"_uid":680,"answer":681,"question":682,"component":670},"e3965941-543d-463b-8bba-fdfc34a4b615","Lunges – 2 sets, 5 reps per leg, Reverse Lunges – 2 sets, 5 reps per leg, Wall Sit – 1 set, 30 to 60 seconds, Wall Walk Up – 3 sets, 5 reps, Shoulder Taps – 4 sets, 10 reps, Russian Twists – 3 sets, 10 reps per side, Reverse Crunches – 3 sets, 8 reps","Day 1: Legs, Shoulders, and Abs",{"_uid":684,"answer":685,"question":686,"component":670},"4990bc27-ae82-40d3-9346-06c009c18654","For days 2 and 4 of your workout, give your muscles a break and focus on cardio. Choose one of the following basic cardio exercises below or do a 15-20 minute high-intensity boxing workout. High-intensity boxing is a great replacement for basic cardio exercises and setting up your at-home boxing gym requires little to no space. 1 Mile Run, Jumping Jacks, Burpees, Running in Place","Days 2 and 4: Cardio",{"_uid":688,"answer":689,"question":690,"component":670},"e4b28a59-1a2b-4c1d-ac89-27c1be8820d5","- Pull-Up (doorframe or bar) – 4 sets, 5 reps, Wide Grip Push-Up – 3 sets, 8 reps, Diamond Push-Up – 3 sets, 5 reps, Superman Hold – 3 sets, 45 seconds, Lying Lat Pull Downs with a Towel – 3 sets, 10 reps","Day 3: Chest and Back",{"_uid":692,"answer":693,"question":694,"component":670},"cce99a95-f749-4643-b1a5-fc6731bd3e84","Plank-Up – 3 sets, 5 reps, Push-Up – 3 sets, 15 reps, Tricep Dip – 3 sets, 10 reps, Flutter Kicks – 4 sets, 8 reps","Day 5: Arms and Abs",{"_uid":696,"answer":697,"question":698,"component":670},"4f341965-f181-48ef-97c6-a33ecee86331","The last two days of your week, or however you stagger the above workouts, be sure to allow rest for your muscles. Avoid lifting weights or doing anything overly strenuous. Just because you’re resting doesn’t mean you need to be totally inactive! Here are a few active recovery exercises you can do on rest days Yoga, Tai Chi, Swimming, golfing, hiking, or other similar activities, Static (stationary) muscle stretches","Days 6 and 7: Rest",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":700,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"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},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":733,"full_slug":734,"sort_by_date":48,"position":635,"tag_list":735,"is_startpage":9,"parent_id":736,"meta_data":48,"group_id":737,"first_published_at":738,"release_id":48,"lang":60,"path":48,"alternates":739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":728,"social_link_youtube":729,"social_link_facebook":730,"social_link_linkedin":7,"social_link_instagram":731,"social_link_pinterest":732},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":725,"alt":715,"name":7,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":741,"content":742},"doc",[743,751,756,776,780,784,790,812,817,825,830,844,849,875,880,894,899,919,924,944,948,981,1007,1011,1016,1036,1041,1055,1060,1080,1085,1105,1110,1130,1134,1139,1159,1164,1184,1189,1221,1226,1246,1250,1254,1258,1262,1298,1303,1307,1323,1327,1331,1345,1349,1353,1357,1362,1374,1379],{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":749,"type":750},"Home Workout Routine","text",{"type":752,"content":753},"paragraph",[754],{"text":755,"type":750},"Summer is nearly here and that means it’s time to start looking forward to warmer weather and longer days! There’s no better way to kick off the summer than to reinvigorate your home workout plan to get your body ready. No matter how you want to look this summer, an effective workout plan can help improve health while also toning your muscles and getting you ripped.",{"type":752,"content":757},[758,760,766,774],{"text":759,"type":750},"Don’t forget that workouts are only half the battle! Healthy diets geared towards sports training, such as ",{"text":761,"type":750,"marks":762}," ",[763],{"type":764,"attrs":765},"styled",{"class":7},{"text":767,"type":750,"marks":768},"boxing diets",[769],{"type":770,"attrs":771},"link",{"href":772,"uuid":48,"anchor":48,"target":773,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout","_blank",{"text":775,"type":750},", are crucial too.",{"type":752,"content":777},[778],{"text":779,"type":750},"Getting your beach body requires a workout plan that targets all your muscle groups and places an emphasis on cardio. Learn how to get ripped at home with this 7-day plan. There will be 5 active workout days and 2 days of rest for your muscles to recover. Stick to this plan for at least 30 days before adding new exercises. Let’s get started!",{"type":744,"attrs":781,"content":782},{"level":746},[783],{"text":682,"type":750},{"type":744,"attrs":785,"content":787},{"level":786},3,[788],{"text":789,"type":750},"Lunges – 2 sets, 5 reps per leg:",{"type":791,"content":792},"bullet_list",[793,800,806],{"type":794,"content":795},"list_item",[796],{"type":752,"content":797},[798],{"text":799,"type":750},"Start from a standing position and take a large step forward",{"type":794,"content":801},[802],{"type":752,"content":803},[804],{"text":805,"type":750},"Bend your front leg until your knee is directly above your foot but not extending over your toes, and your back knee is almost touching the floor",{"type":794,"content":807},[808],{"type":752,"content":809},[810],{"text":811,"type":750},"Return to a standing position and repeat with the other leg",{"type":744,"attrs":813,"content":814},{"level":786},[815],{"text":816,"type":750},"Reverse Lunges – 2 sets, 5 reps per leg:",{"type":791,"content":818},[819],{"type":794,"content":820},[821],{"type":752,"content":822},[823],{"text":824,"type":750},"Follow the directions above but step backward, rather than forward",{"type":744,"attrs":826,"content":827},{"level":786},[828],{"text":829,"type":750},"Wall Sit – 1 set, 30 to 60 seconds:",{"type":791,"content":831},[832,838],{"type":794,"content":833},[834],{"type":752,"content":835},[836],{"text":837,"type":750},"Stand with your back up against a wall and slowly lower yourself down until your knees are at a 90-degree angle with the wall and you’re in a seated position",{"type":794,"content":839},[840],{"type":752,"content":841},[842],{"text":843,"type":750},"Keep your back in contact with the wall and hold this position for 30 to 60 seconds",{"type":744,"attrs":845,"content":846},{"level":786},[847],{"text":848,"type":750},"Wall Walk Up – 3 sets, 5 reps:",{"type":791,"content":850},[851,857,863,869],{"type":794,"content":852},[853],{"type":752,"content":854},[855],{"text":856,"type":750},"Get in a push-up position with your feet against a wall",{"type":794,"content":858},[859],{"type":752,"content":860},[861],{"text":862,"type":750},"Slowly walk your feet up the wall and move your hands backward, towards the wall",{"type":794,"content":864},[865],{"type":752,"content":866},[867],{"text":868,"type":750},"Keep performing this movement until you are almost in a handstand against the wall",{"type":794,"content":870},[871],{"type":752,"content":872},[873],{"text":874,"type":750},"Slowly walk your hands and legs forward until you are off the wall (use a spotter or only go up the wall partially when trying this move for the first time)",{"type":744,"attrs":876,"content":877},{"level":786},[878],{"text":879,"type":750},"Shoulder Taps – 4 sets, 10 reps:",{"type":791,"content":881},[882,888],{"type":794,"content":883},[884],{"type":752,"content":885},[886],{"text":887,"type":750},"From a push-up position, lift one arm and touch your opposite shoulder while keeping the other arm firmly planted",{"type":794,"content":889},[890],{"type":752,"content":891},[892],{"text":893,"type":750},"Return your arm down and repeat with the opposite arm",{"type":744,"attrs":895,"content":896},{"level":786},[897],{"text":898,"type":750},"Russian Twists – 3 sets, 10 reps per side:",{"type":791,"content":900},[901,907,913],{"type":794,"content":902},[903],{"type":752,"content":904},[905],{"text":906,"type":750},"Pull yourself into a half sit-up and stay in that position for the duration of the exercise",{"type":794,"content":908},[909],{"type":752,"content":910},[911],{"text":912,"type":750},"Twist only your upper body side to side",{"type":794,"content":914},[915],{"type":752,"content":916},[917],{"text":918,"type":750},"If you have one, pick up a weight and hold it in your arms while twisting for an added ab workout",{"type":744,"attrs":920,"content":921},{"level":786},[922],{"text":923,"type":750},"Reverse Crunches – 3 sets, 8 reps:",{"type":791,"content":925},[926,932,938],{"type":794,"content":927},[928],{"type":752,"content":929},[930],{"text":931,"type":750},"Lay flat on the ground with your legs extended and your hands underneath your glutes",{"type":794,"content":933},[934],{"type":752,"content":935},[936],{"text":937,"type":750},"Keeping your upper body and head on the ground, raise your knees to your chest",{"type":794,"content":939},[940],{"type":752,"content":941},[942],{"text":943,"type":750},"Return your legs to an extended position and repeat",{"type":744,"attrs":945,"content":946},{"level":786},[947],{"text":686,"type":750},{"type":752,"content":949},[950,952,956,962,964,968,974,979],{"text":951,"type":750},"For days 2 and 4 of your workout, give your muscles a break and focus on cardio. Choose one of the following basic cardio exercises below or do a ",{"text":761,"type":750,"marks":953},[954],{"type":764,"attrs":955},{"class":7},{"text":957,"type":750,"marks":958},"15-20 minute high-intensity boxing workout",[959],{"type":770,"attrs":960},{"href":961,"uuid":48,"anchor":48,"target":773,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/15-minute-at-home-boxing-workout-to-fight-stress",{"text":963,"type":750},". High-intensity boxing is a great replacement for basic cardio exercises and ",{"text":761,"type":750,"marks":965},[966],{"type":764,"attrs":967},{"class":7},{"text":969,"type":750,"marks":970},"setting up your at-home boxing gym",[971],{"type":770,"attrs":972},{"href":973,"uuid":48,"anchor":48,"target":773,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-set-up-your-at-home-boxing-gym",{"text":975,"type":750,"marks":976},"  ",[977],{"type":764,"attrs":978},{"class":7},{"text":980,"type":750},"requires little to no space.",{"type":791,"content":982},[983,989,995,1001],{"type":794,"content":984},[985],{"type":752,"content":986},[987],{"text":988,"type":750},"1 Mile Run",{"type":794,"content":990},[991],{"type":752,"content":992},[993],{"text":994,"type":750},"Jumping Jacks",{"type":794,"content":996},[997],{"type":752,"content":998},[999],{"text":1000,"type":750},"Burpees",{"type":794,"content":1002},[1003],{"type":752,"content":1004},[1005],{"text":1006,"type":750},"Running in Place",{"type":744,"attrs":1008,"content":1009},{"level":746},[1010],{"text":690,"type":750},{"type":744,"attrs":1012,"content":1013},{"level":786},[1014],{"text":1015,"type":750},"Pull-Up (doorframe or bar) – 4 sets, 5 reps:",{"type":791,"content":1017},[1018,1024,1030],{"type":794,"content":1019},[1020],{"type":752,"content":1021},[1022],{"text":1023,"type":750},"If you don’t have a pull-up bar, find a stable doorway wide enough to grab",{"type":794,"content":1025},[1026],{"type":752,"content":1027},[1028],{"text":1029,"type":750},"With your arms about shoulder-width apart, lift yourself until your chin passes your hands",{"type":794,"content":1031},[1032],{"type":752,"content":1033},[1034],{"text":1035,"type":750},"Slowly lower yourself until your arms are fully extended and repeat",{"type":744,"attrs":1037,"content":1038},{"level":786},[1039],{"text":1040,"type":750},"Wide Grip Push-Up – 3 sets, 8 reps:",{"type":791,"content":1042},[1043,1049],{"type":794,"content":1044},[1045],{"type":752,"content":1046},[1047],{"text":1048,"type":750},"Unlike a normal push-up, place your arms about double shoulder-width apart",{"type":794,"content":1050},[1051],{"type":752,"content":1052},[1053],{"text":1054,"type":750},"Slowly perform a push-up and return to your starting position",{"type":744,"attrs":1056,"content":1057},{"level":786},[1058],{"text":1059,"type":750},"Diamond Push-Up – 3 sets, 5 reps:",{"type":791,"content":1061},[1062,1068,1074],{"type":794,"content":1063},[1064],{"type":752,"content":1065},[1066],{"text":1067,"type":750},"Get in a push-up position and form a diamond with your fingers directly under your head",{"type":794,"content":1069},[1070],{"type":752,"content":1071},[1072],{"text":1073,"type":750},"Slowly lower yourself into a push-up and return to your starting position",{"type":794,"content":1075},[1076],{"type":752,"content":1077},[1078],{"text":1079,"type":750},"Diamond push-ups can be strenuous, so substitute with normal push-ups until you feel more comfortable",{"type":744,"attrs":1081,"content":1082},{"level":786},[1083],{"text":1084,"type":750},"Superman Hold – 3 sets, 45 seconds:",{"type":791,"content":1086},[1087,1093,1099],{"type":794,"content":1088},[1089],{"type":752,"content":1090},[1091],{"text":1092,"type":750},"Lay flat on your stomach and extend your arms out in front of you",{"type":794,"content":1094},[1095],{"type":752,"content":1096},[1097],{"text":1098,"type":750},"Simultaneously lift your legs, chest, and arms off the ground and hold for 45 seconds",{"type":794,"content":1100},[1101],{"type":752,"content":1102},[1103],{"text":1104,"type":750},"Slowly lower back down",{"type":744,"attrs":1106,"content":1107},{"level":786},[1108],{"text":1109,"type":750},"Lying Lat Pull Downs with a Towel – 3 sets, 10 reps:",{"type":791,"content":1111},[1112,1118,1124],{"type":794,"content":1113},[1114],{"type":752,"content":1115},[1116],{"text":1117,"type":750},"Lay flat on your stomach and extend your arms while holding a towel taut with your hands",{"type":794,"content":1119},[1120],{"type":752,"content":1121},[1122],{"text":1123,"type":750},"Without moving your legs, lift your chest and arms up, then slide/pull your arms towards your chest while keeping the towel taut",{"type":794,"content":1125},[1126],{"type":752,"content":1127},[1128],{"text":1129,"type":750},"Once your arms reach your chest, slide them back out again, keeping the towel taut throughout the whole exercise",{"type":744,"attrs":1131,"content":1132},{"level":746},[1133],{"text":694,"type":750},{"type":744,"attrs":1135,"content":1136},{"level":786},[1137],{"text":1138,"type":750},"Plank-Up – 3 sets, 5 reps:",{"type":791,"content":1140},[1141,1147,1153],{"type":794,"content":1142},[1143],{"type":752,"content":1144},[1145],{"text":1146,"type":750},"Begin in a plank position on your elbows",{"type":794,"content":1148},[1149],{"type":752,"content":1150},[1151],{"text":1152,"type":750},"Straighten one arm up by planting your hand on the ground and repeat with the other arm until you are in a push-up position",{"type":794,"content":1154},[1155],{"type":752,"content":1156},[1157],{"text":1158,"type":750},"Return down to a plank position on your elbows and repeat",{"type":744,"attrs":1160,"content":1161},{"level":786},[1162],{"text":1163,"type":750},"Push-Up – 3 sets, 15 reps:",{"type":791,"content":1165},[1166,1172,1178],{"type":794,"content":1167},[1168],{"type":752,"content":1169},[1170],{"text":1171,"type":750},"Drop into a push-up position with your hands planted shoulder-width apart beneath you",{"type":794,"content":1173},[1174],{"type":752,"content":1175},[1176],{"text":1177,"type":750},"Perform a standard push-up, lowering your chest toward the ground until you almost touch the floor",{"type":794,"content":1179},[1180],{"type":752,"content":1181},[1182],{"text":1183,"type":750},"Rise back up and repeat",{"type":744,"attrs":1185,"content":1186},{"level":786},[1187],{"text":1188,"type":750},"Tricep Dip – 3 sets, 10 reps:",{"type":791,"content":1190},[1191,1197,1203,1209,1215],{"type":794,"content":1192},[1193],{"type":752,"content":1194},[1195],{"text":1196,"type":750},"Stand with a chair or bench behind you",{"type":794,"content":1198},[1199],{"type":752,"content":1200},[1201],{"text":1202,"type":750},"Bend down until you can plant your hands firmly on the seat of the bench or chair",{"type":794,"content":1204},[1205],{"type":752,"content":1206},[1207],{"text":1208,"type":750},"Walk your legs out until they are fully extended and your arms are fully extended",{"type":794,"content":1210},[1211],{"type":752,"content":1212},[1213],{"text":1214,"type":750},"Bend at your elbow until your arms are at just above a 90-degree angle",{"type":794,"content":1216},[1217],{"type":752,"content":1218},[1219],{"text":1220,"type":750},"Lift yourself back up and repeat",{"type":744,"attrs":1222,"content":1223},{"level":786},[1224],{"text":1225,"type":750},"Flutter Kicks – 4 sets, 8 reps:",{"type":791,"content":1227},[1228,1234,1240],{"type":794,"content":1229},[1230],{"type":752,"content":1231},[1232],{"text":1233,"type":750},"Lay flat on your back and place your hands underneath your glutes",{"type":794,"content":1235},[1236],{"type":752,"content":1237},[1238],{"text":1239,"type":750},"Lift your legs off the ground",{"type":794,"content":1241},[1242],{"type":752,"content":1243},[1244],{"text":1245,"type":750},"Kick your legs in the air slightly, as if you were swimming",{"type":752,"content":1247},[1248],{"text":1249,"type":750},"For any of the above workouts, feel free to adjust the number of reps and sets depending on your skill level. Additionally, substitute in dumbbells or other weight exercises if you have the necessary equipment.",{"type":744,"attrs":1251,"content":1252},{"level":746},[1253],{"text":698,"type":750},{"type":752,"content":1255},[1256],{"text":1257,"type":750},"The last two days of your week, or however you stagger the above workouts, be sure to allow rest for your muscles. Avoid lifting weights or doing anything overly strenuous.",{"type":752,"content":1259},[1260],{"text":1261,"type":750},"Just because you’re resting doesn’t mean you need to be totally inactive! Here are a few active recovery exercises you can do on rest days:",{"type":791,"content":1263},[1264,1270,1276,1282],{"type":794,"content":1265},[1266],{"type":752,"content":1267},[1268],{"text":1269,"type":750},"Yoga",{"type":794,"content":1271},[1272],{"type":752,"content":1273},[1274],{"text":1275,"type":750},"Tai Chi",{"type":794,"content":1277},[1278],{"type":752,"content":1279},[1280],{"text":1281,"type":750},"Swimming, golfing, hiking, or other similar activities",{"type":794,"content":1283},[1284],{"type":752,"content":1285},[1286,1288,1292],{"text":1287,"type":750},"Static (stationary) ",{"text":761,"type":750,"marks":1289},[1290],{"type":764,"attrs":1291},{"class":7},{"text":1293,"type":750,"marks":1294},"muscle stretches",[1295],{"type":770,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"target":773,"linktype":48},"https://www.youtube.com/watch?v=krmdNMBmwNk",{"type":744,"attrs":1299,"content":1300},{"level":746},[1301],{"text":1302,"type":750},"Frequently Asked Questions (FAQs):",{"type":744,"attrs":1304,"content":1305},{"level":786},[1306],{"text":669,"type":750},{"type":752,"content":1308},[1309,1311,1315,1321],{"text":1310,"type":750},"While the process of getting ripped can take a long time depending on how you workout and what your diet looks like, intense training can certainly produce results in around 2 months. During this time you can expect to see weight loss or gain (depending on your goals) and a ",{"text":761,"type":750,"marks":1312},[1313],{"type":764,"attrs":1314},{"class":7},{"text":1316,"type":750,"marks":1317},"basic change in your figure",[1318],{"type":770,"attrs":1319},{"href":1320,"uuid":48,"anchor":48,"target":773,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"text":1322,"type":750},".",{"type":744,"attrs":1324,"content":1325},{"level":786},[1326],{"text":674,"type":750},{"type":752,"content":1328},[1329],{"text":1330,"type":750},"Yes, after 4 weeks of consistent exercise and activity, you will begin to see changes in your body. Two commonly asked questions on this topic are:",{"type":791,"content":1332},[1333,1339],{"type":794,"content":1334},[1335],{"type":752,"content":1336},[1337],{"text":1338,"type":750},"Can I get ripped in 30 days?",{"type":794,"content":1340},[1341],{"type":752,"content":1342},[1343],{"text":1344,"type":750},"How can I get ripped in 4 weeks?",{"type":752,"content":1346},[1347],{"text":1348,"type":750},"As with the above question, you can expect to see weight changes and body figure changes in one month depending on the intensity and frequency of your workouts. Your workout journey won’t be complete in one single month, but you can get a great start in that time.",{"type":744,"attrs":1350,"content":1351},{"level":786},[1352],{"text":678,"type":750},{"type":752,"content":1354},[1355],{"text":1356,"type":750},"With the right exercises and diet, three months can be enough time to get ripped at home. Focus on bodyweight training exercises that strengthen and tone muscles. Incorporate this workout routine at home, training for at least three days a week, and ideally, an hour a day.  Stay dedicated and you will start to see results from these home workouts for men.",{"type":744,"attrs":1358,"content":1359},{"level":746},[1360],{"text":1361,"type":750},"Train Like a Fighter",{"type":752,"content":1363},[1364,1366,1372],{"text":1365,"type":750},"Take your workout for men 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":1367,"type":750,"marks":1368},"FightCamp",[1369],{"type":770,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1373,"type":750}," 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!” ",{"type":744,"attrs":1375,"content":1376},{"level":786},[1377],{"text":1378,"type":750},"Related Articles",{"type":752,"content":1380},[1381,1386,1388],{"text":1382,"type":750,"marks":1383},"Why Training Like a Boxer Gets You In Amazing Shape",[1384],{"type":770,"attrs":1385},{"href":1320,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1387},"hard_break",{"text":1389,"type":750,"marks":1390},"15-Minute At-Home Boxing Workout To Fight Stress",[1391],{"type":770,"attrs":1392},{"href":961,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1394,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1399,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1395,"component":118,"meta_info":1396,"meta_title":7,"block_image":1397,"cover_image":1398,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-19 00:00","article",{"_uid":1404,"title":1405,"plugin":43,"description":1406},"5ccc1ae3-4788-4a7b-a1a1-5887f26a2f0b","How To Get Ripped At Home - Home Workouts for Men | FightCamp","Wondering how to get ripped at home? Get your ideal summer body with this dynamic home workout routine for men at FightCamp.",{"id":1408,"alt":1409,"name":7,"focus":48,"title":1409,"filename":1410,"copyright":7,"fieldtype":50},3414555,"FightCamp - Home Workouts for Men","https://a.storyblok.com/f/115220/2400x990/7f409969e0/men-s-at-home-workout-routine-to-get-ripped-this-summer.jpeg","Get your ideal summer body with this dynamic five-day exercise workout routine designed especially for men. Tone those muscles and get ripped fast!",[],[],"men-s-at-home-workout-routine-to-get-ripped-this-summer","blogs/men-s-at-home-workout-routine-to-get-ripped-this-summer",-1470,[],60887917,"d3ea6e98-87b0-4aa4-be93-60f4dbd1a5a2","2021-04-19T20:30:00.000Z","training/{{story.slug}}",[],["Reactive",1424],[1425,1604,1795,1992,2211,2444],{"name":1426,"created_at":1427,"published_at":1428,"updated_at":1429,"id":1430,"uuid":1431,"content":1432,"slug":1596,"full_slug":1597,"sort_by_date":48,"position":1598,"tag_list":1599,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1601,"first_published_at":1602,"release_id":48,"lang":60,"path":1421,"alternates":1603,"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":1433,"faqs":1434,"title":1426,"topic":1451,"author":1466,"content":1467,"category":1578,"schedule":1586,"component":1402,"meta_info":1587,"cover_image":1591,"description":1594,"contributors":1595},"af46e437-bfbd-4a28-91a2-df5259454628",[1435,1439,1443,1447],{"_uid":1436,"answer":1437,"question":1438,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1440,"answer":1441,"question":1442,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1444,"answer":1445,"question":1446,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1448,"answer":1449,"question":1450,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1452,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1464,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1465,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1453,"component":39,"meta_info":1461,"block_image":1462,"cover_image":1463,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1454,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1459,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1460,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1455,"component":118,"meta_info":1456,"meta_title":7,"block_image":1457,"cover_image":1458,"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":741,"content":1468},[1469,1482,1487,1491,1496,1500,1514,1519,1532,1537,1541,1555,1559,1563,1574],{"type":752,"content":1470},[1471,1473,1480],{"text":1472,"type":750},"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":1474,"type":750,"marks":1475},"Strength training",[1476],{"type":770,"attrs":1477},{"href":1478,"uuid":48,"anchor":48,"custom":1479,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1481,"type":750}," 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":744,"attrs":1483,"content":1484},{"level":746},[1485],{"text":1486,"type":750},"Why do Boxers Train Their Neck?",{"type":752,"content":1488},[1489],{"text":1490,"type":750},"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":744,"attrs":1492,"content":1493},{"level":746},[1494],{"text":1495,"type":750},"How do Boxers Strength Train Their Neck?",{"type":752,"content":1497},[1498],{"text":1499,"type":750},"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":791,"content":1501},[1502,1508],{"type":794,"content":1503},[1504],{"type":752,"content":1505},[1506],{"text":1507,"type":750},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":794,"content":1509},[1510],{"type":752,"content":1511},[1512],{"text":1513,"type":750},"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":744,"attrs":1515,"content":1516},{"level":746},[1517],{"text":1518,"type":750},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":752,"content":1520},[1521,1523,1530],{"text":1522,"type":750},"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":1524,"type":750,"marks":1525},"injury",[1526],{"type":770,"attrs":1527},{"href":1528,"uuid":48,"anchor":48,"custom":1529,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1531,"type":750}," occurring.",{"type":744,"attrs":1533,"content":1534},{"level":746},[1535],{"text":1536,"type":750},"How Often Should Boxers Train Their Neck?",{"type":752,"content":1538},[1539],{"text":1540,"type":750},"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":1542,"attrs":1543},"blok",{"id":1544,"body":1545},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1546],{"_uid":1547,"text":1548,"image":1549,"author":1553,"component":1554},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1550,"alt":1551,"name":7,"focus":7,"title":1551,"filename":1552,"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":752,"content":1556},[1557],{"text":1558,"type":750},"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":744,"attrs":1560,"content":1561},{"level":746},[1562],{"text":1361,"type":750},{"type":752,"content":1564},[1565,1567,1572],{"text":1566,"type":750},"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":1367,"type":750,"marks":1568},[1569],{"type":770,"attrs":1570},{"href":1371,"uuid":48,"anchor":48,"custom":1571,"target":773,"linktype":13},{},{"text":1573,"type":750}," 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":752,"content":1575},[1576],{"text":1577,"type":750},"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":1579,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1584,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1585,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1580,"component":118,"meta_info":1581,"meta_title":7,"block_image":1582,"cover_image":1583,"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":1588,"title":1589,"plugin":43,"description":1590},"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":1592,"alt":1551,"name":7,"focus":7,"title":1551,"filename":1593,"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,[1600],"featured","22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1605,"created_at":1606,"published_at":1607,"updated_at":1608,"id":1609,"uuid":1610,"content":1611,"slug":1788,"full_slug":1789,"sort_by_date":48,"position":1790,"tag_list":1791,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1792,"first_published_at":1793,"release_id":48,"lang":60,"path":1421,"alternates":1794,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1612,"faqs":1613,"title":1630,"topic":1631,"author":1466,"content":1646,"category":1769,"schedule":1777,"component":1402,"meta_info":1778,"cover_image":1782,"description":1786,"contributors":1787},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1614,1618,1622,1626],{"_uid":1615,"answer":1616,"question":1617,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1619,"answer":1620,"question":1621,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1623,"answer":1624,"question":1625,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1627,"answer":1628,"question":1629,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1632,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1644,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1645,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1633,"component":39,"meta_info":1641,"block_image":1642,"cover_image":1643,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1634,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1639,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1640,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1635,"component":118,"meta_info":1636,"meta_title":7,"block_image":1637,"cover_image":1638,"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":741,"content":1647},[1648,1661,1665,1677,1690,1694,1703,1707,1711,1720,1733,1738,1751,1755,1765],{"type":752,"content":1649},[1650,1652,1659],{"text":1651,"type":750},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1653,"type":750,"marks":1654},"Muhammad Ali",[1655],{"type":770,"attrs":1656},{"href":1657,"uuid":48,"anchor":48,"custom":1658,"target":773,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1660,"type":750}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":744,"attrs":1662,"content":1663},{"level":746},[1664],{"text":1621,"type":750},{"type":1542,"attrs":1666},{"id":1667,"body":1668},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1669],{"url":7,"_uid":1670,"image":1671,"component":1675,"copyright_details":1676},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1672,"alt":1673,"name":7,"focus":7,"title":1673,"filename":1674,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png","content_image",[],{"type":752,"content":1678},[1679,1681,1688],{"text":1680,"type":750},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1682,"type":750,"marks":1683},"Manny Pacquiao",[1684],{"type":770,"attrs":1685},{"href":1686,"uuid":48,"anchor":48,"custom":1687,"target":773,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1689,"type":750},". His punches have great technique and flow well, naturally building momentum.",{"type":744,"attrs":1691,"content":1692},{"level":746},[1693],{"text":1625,"type":750},{"type":1542,"attrs":1695},{"id":1667,"body":1696},[1697],{"url":7,"_uid":1698,"image":1699,"component":1675,"copyright_details":1702},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1700,"alt":1673,"name":7,"focus":7,"title":1673,"filename":1701,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":752,"content":1704},[1705],{"text":1706,"type":750},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":744,"attrs":1708,"content":1709},{"level":746},[1710],{"text":1629,"type":750},{"type":1542,"attrs":1712},{"id":1667,"body":1713},[1714],{"url":7,"_uid":1715,"image":1716,"component":1675,"copyright_details":1719},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1717,"alt":1673,"name":7,"focus":7,"title":1673,"filename":1718,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":752,"content":1721},[1722,1724,1731],{"text":1723,"type":750},"In boxing movies, you will often hear boxers ‘",{"text":1725,"type":750,"marks":1726},"hiss",[1727],{"type":770,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"custom":1730,"target":773,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1732,"type":750},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":744,"attrs":1734,"content":1735},{"level":746},[1736],{"text":1737,"type":750},"The Takeaway",{"type":752,"content":1739},[1740,1742,1749],{"text":1741,"type":750},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1743,"type":750,"marks":1744},"breathing",[1745],{"type":770,"attrs":1746},{"href":1747,"uuid":48,"anchor":48,"custom":1748,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1750,"type":750}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":744,"attrs":1752,"content":1753},{"level":746},[1754],{"text":1361,"type":750},{"type":752,"content":1756},[1757,1758,1763],{"text":1566,"type":750},{"text":1367,"type":750,"marks":1759},[1760],{"type":770,"attrs":1761},{"href":1371,"uuid":48,"anchor":48,"custom":1762,"target":773,"linktype":13},{},{"text":1764,"type":750}," 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":752,"content":1766},[1767],{"text":1768,"type":750},"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":1770,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1775,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1771,"component":118,"meta_info":1772,"meta_title":7,"block_image":1773,"cover_image":1774,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1779,"title":1780,"plugin":43,"description":1781},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1783,"alt":1784,"name":7,"focus":7,"title":1784,"filename":1785,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1600],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1796,"created_at":1797,"published_at":1798,"updated_at":1799,"id":1800,"uuid":1801,"content":1802,"slug":1986,"full_slug":1987,"sort_by_date":48,"position":1988,"tag_list":1989,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":1990,"first_published_at":1798,"release_id":48,"lang":60,"path":1421,"alternates":1991,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1803,"faqs":1804,"title":1796,"topic":1809,"author":1466,"content":1824,"category":1967,"schedule":1975,"component":1402,"meta_info":1976,"cover_image":1980,"description":1984,"contributors":1985},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1805],{"_uid":1806,"answer":1807,"question":1808,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1810,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1822,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1823,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1811,"component":39,"meta_info":1819,"block_image":1820,"cover_image":1821,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1812,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1817,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1818,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1813,"component":118,"meta_info":1814,"meta_title":7,"block_image":1815,"cover_image":1816,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":741,"content":1825},[1826,1830,1835,1840,1865,1870,1894,1899,1913,1918,1932,1937,1941,1946,1950,1954,1964],{"type":752,"content":1827},[1828],{"text":1829,"type":750},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":744,"attrs":1831,"content":1832},{"level":746},[1833],{"text":1834,"type":750},"5 Ways to Shake Up Your Cardio",{"type":744,"attrs":1836,"content":1837},{"level":786},[1838],{"text":1839,"type":750},"Swimming",{"type":752,"content":1841},[1842,1844,1853,1855,1863],{"text":1843,"type":750},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1845,"type":750,"marks":1846},"Flo Master’s",[1847,1851],{"type":770,"attrs":1848},{"href":1849,"uuid":48,"anchor":48,"custom":1850,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1852},"underline",{"text":1854,"type":750}," favorite forms of ",{"text":1856,"type":750,"marks":1857},"active recovery",[1858,1862],{"type":770,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1852},{"text":1864,"type":750}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":744,"attrs":1866,"content":1867},{"level":786},[1868],{"text":1869,"type":750},"Tabata Bag Drills",{"type":752,"content":1871},[1872,1874,1882,1884,1892],{"text":1873,"type":750},"One great way to get your anaerobic endurance up is with ",{"text":1875,"type":750,"marks":1876},"Tabata",[1877,1881],{"type":770,"attrs":1878},{"href":1879,"uuid":48,"anchor":48,"custom":1880,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1852},{"text":1883,"type":750}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1885,"type":750,"marks":1886},"FightCamp App",[1887,1891],{"type":770,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"custom":1890,"target":773,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1852},{"text":1893,"type":750}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":744,"attrs":1895,"content":1896},{"level":786},[1897],{"text":1898,"type":750},"Footwork Heavy Sports",{"type":752,"content":1900},[1901,1903,1911],{"text":1902,"type":750},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1904,"type":750,"marks":1905},"dancing",[1906,1910],{"type":770,"attrs":1907},{"href":1908,"uuid":48,"anchor":48,"custom":1909,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1852},{"text":1912,"type":750}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":744,"attrs":1914,"content":1915},{"level":786},[1916],{"text":1917,"type":750},"Hiking",{"type":752,"content":1919},[1920,1922,1930],{"text":1921,"type":750},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1923,"type":750,"marks":1924},"healthy snacks",[1925,1929],{"type":770,"attrs":1926},{"href":1927,"uuid":48,"anchor":48,"custom":1928,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1852},{"text":1931,"type":750},"! ",{"type":744,"attrs":1933,"content":1934},{"level":786},[1935],{"text":1936,"type":750},"Shadowboxing Punchouts",{"type":752,"content":1938},[1939],{"text":1940,"type":750},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":744,"attrs":1942,"content":1943},{"level":746},[1944],{"text":1945,"type":750},"Shaking Up Your Cardio",{"type":752,"content":1947},[1948],{"text":1949,"type":750},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":744,"attrs":1951,"content":1952},{"level":746},[1953],{"text":1361,"type":750},{"type":752,"content":1955},[1956,1957,1963],{"text":1566,"type":750},{"text":1367,"type":750,"marks":1958},[1959,1962],{"type":770,"attrs":1960},{"href":1371,"uuid":48,"anchor":48,"custom":1961,"target":773,"linktype":13},{},{"type":1852},{"text":1573,"type":750},{"type":752,"content":1965},[1966],{"text":1768,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1968,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1973,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1974,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1969,"component":118,"meta_info":1970,"meta_title":7,"block_image":1971,"cover_image":1972,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1977,"title":1978,"plugin":43,"description":1979},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1981,"alt":1982,"name":7,"focus":7,"title":1982,"filename":1983,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1600],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1993,"created_at":1994,"published_at":1995,"updated_at":1996,"id":1997,"uuid":1998,"content":1999,"slug":2205,"full_slug":2206,"sort_by_date":48,"position":2207,"tag_list":2208,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2209,"first_published_at":1995,"release_id":48,"lang":60,"path":1421,"alternates":2210,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2000,"faqs":2001,"title":1993,"topic":2018,"author":2033,"content":2034,"category":2186,"schedule":2194,"component":1402,"meta_info":2195,"cover_image":2199,"description":2203,"contributors":2204},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2002,2006,2010,2014],{"_uid":2003,"answer":2004,"question":2005,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2007,"answer":2008,"question":2009,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2011,"answer":2012,"question":2013,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2015,"answer":2016,"question":2017,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2019,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2031,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2020,"component":39,"meta_info":2028,"block_image":2029,"cover_image":2030,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2021,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2026,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2022,"component":118,"meta_info":2023,"meta_title":7,"block_image":2024,"cover_image":2025,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":741,"content":2035},[2036,2040,2054,2058,2063,2066,2071,2076,2080,2085,2089,2094,2098,2103,2107,2112,2126,2130,2134,2138,2142,2147,2151,2165,2169,2173,2183],{"type":752,"content":2037},[2038],{"text":2039,"type":750},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":752,"content":2041},[2042,2044,2052],{"text":2043,"type":750},"Running for boxers is a critical element of ",{"text":2045,"type":750,"marks":2046},"roadwork drills",[2047,2051],{"type":770,"attrs":2048},{"href":2049,"uuid":48,"anchor":48,"custom":2050,"target":773,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1852},{"text":2053,"type":750}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":752,"content":2055},[2056],{"text":2057,"type":750},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":744,"attrs":2059,"content":2060},{"level":746},[2061],{"text":2062,"type":750},"Is Running Good for Boxing?",{"type":752,"content":2064},[2065],{"text":2004,"type":750},{"type":744,"attrs":2067,"content":2068},{"level":746},[2069],{"text":2070,"type":750},"Benefits of Running for Boxers",{"type":744,"attrs":2072,"content":2073},{"level":786},[2074],{"text":2075,"type":750},"Builds Endurance & Stamina",{"type":752,"content":2077},[2078],{"text":2079,"type":750},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":744,"attrs":2081,"content":2082},{"level":786},[2083],{"text":2084,"type":750},"Improves Cardiovascular System",{"type":752,"content":2086},[2087],{"text":2088,"type":750},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":744,"attrs":2090,"content":2091},{"level":786},[2092],{"text":2093,"type":750},"Strengthens Lower Body",{"type":752,"content":2095},[2096],{"text":2097,"type":750},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":744,"attrs":2099,"content":2100},{"level":786},[2101],{"text":2102,"type":750},"Teaches Discipline",{"type":752,"content":2104},[2105],{"text":2106,"type":750},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":744,"attrs":2108,"content":2109},{"level":786},[2110],{"text":2111,"type":750},"Enhances Mental Clarity",{"type":752,"content":2113},[2114,2116,2124],{"text":2115,"type":750},"Much like boxing, running can be a form of ",{"text":2117,"type":750,"marks":2118},"meditative movement",[2119,2123],{"type":770,"attrs":2120},{"href":2121,"uuid":48,"anchor":48,"custom":2122,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1852},{"text":2125,"type":750}," that clears your head and focuses your mind.",{"type":744,"attrs":2127,"content":2128},{"level":746},[2129],{"text":2013,"type":750},{"type":752,"content":2131},[2132],{"text":2133,"type":750},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":752,"content":2135},[2136],{"text":2137,"type":750},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":752,"content":2139},[2140],{"text":2141,"type":750},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":744,"attrs":2143,"content":2144},{"level":746},[2145],{"text":2146,"type":750},"How Long Should I Be Running for Boxing?",{"type":752,"content":2148},[2149],{"text":2150,"type":750},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":752,"content":2152},[2153,2155,2163],{"text":2154,"type":750},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2156,"type":750,"marks":2157},"10 minutes of running",[2158,2162],{"type":770,"attrs":2159},{"href":2160,"uuid":48,"anchor":48,"custom":2161,"target":773,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1852},{"text":2164,"type":750}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":752,"content":2166},[2167],{"text":2168,"type":750},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":744,"attrs":2170,"content":2171},{"level":746},[2172],{"text":1361,"type":750},{"type":752,"content":2174},[2175,2176,2182],{"text":1566,"type":750},{"text":1367,"type":750,"marks":2177},[2178,2181],{"type":770,"attrs":2179},{"href":1371,"uuid":48,"anchor":48,"custom":2180,"target":773,"linktype":13},{},{"type":1852},{"text":1573,"type":750},{"type":752,"content":2184},[2185],{"text":1768,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2188,"component":118,"meta_info":2189,"meta_title":7,"block_image":2190,"cover_image":2191,"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":2196,"title":2197,"plugin":43,"description":2198},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2200,"alt":2201,"name":7,"focus":7,"title":2201,"filename":2202,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1600],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2212,"created_at":2213,"published_at":2214,"updated_at":2215,"id":2216,"uuid":2217,"content":2218,"slug":2437,"full_slug":2438,"sort_by_date":48,"position":2439,"tag_list":2440,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2441,"first_published_at":2442,"release_id":48,"lang":60,"path":1421,"alternates":2443,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2219,"faqs":2220,"title":2212,"topic":2241,"author":2256,"content":2257,"category":2419,"schedule":2427,"component":1402,"meta_info":2428,"cover_image":2432,"description":2431,"contributors":2436},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2221,2225,2229,2233,2237],{"_uid":2222,"answer":2223,"question":2224,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2226,"answer":2227,"question":2228,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2230,"answer":2231,"question":2232,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2234,"answer":2235,"question":2236,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2238,"answer":2239,"question":2240,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2242,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2254,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2255,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2243,"component":39,"meta_info":2251,"block_image":2252,"cover_image":2253,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2244,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2249,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2245,"component":118,"meta_info":2246,"meta_title":7,"block_image":2247,"cover_image":2248,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":741,"content":2258},[2259,2263,2267,2271,2284,2288,2292,2297,2310,2323,2328,2339,2343,2365,2370,2381,2394,2399,2403,2407,2416],{"type":752,"content":2260},[2261],{"text":2262,"type":750},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":752,"content":2264},[2265],{"text":2266,"type":750},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":744,"attrs":2268,"content":2269},{"level":746},[2270],{"text":2224,"type":750},{"type":752,"content":2272},[2273,2275,2282],{"text":2274,"type":750},"According to the ",{"text":2276,"type":750,"marks":2277},"Mayo Clinic",[2278],{"type":770,"attrs":2279},{"href":2280,"uuid":48,"anchor":48,"custom":2281,"target":773,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2283,"type":750},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":752,"content":2285},[2286],{"text":2287,"type":750},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":752,"content":2289},[2290],{"text":2291,"type":750},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":744,"attrs":2293,"content":2294},{"level":746},[2295],{"text":2296,"type":750},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1542,"attrs":2298},{"id":2299,"body":2300},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2301],{"url":2302,"_uid":2304,"image":2305,"component":1675,"copyright_details":2309},{"id":7,"url":7,"linktype":2303,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2306,"alt":2307,"name":7,"focus":48,"title":2307,"filename":2308,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":752,"content":2311},[2312,2314,2321],{"text":2313,"type":750},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2315,"type":750,"marks":2316},"burn more calories",[2317],{"type":770,"attrs":2318},{"href":2319,"uuid":48,"anchor":48,"custom":2320,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2322,"type":750}," even after you’re done working out.",{"type":744,"attrs":2324,"content":2325},{"level":746},[2326],{"text":2327,"type":750},"Kickboxing Is A Full Body Workout",{"type":1542,"attrs":2329},{"id":2299,"body":2330},[2331],{"url":2332,"_uid":2333,"image":2334,"component":1675,"copyright_details":2338},{"id":7,"url":7,"linktype":2303,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2335,"alt":2336,"name":7,"focus":48,"title":2336,"filename":2337,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":752,"content":2340},[2341],{"text":2342,"type":750},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":752,"content":2344},[2345,2347,2354,2356,2363],{"text":2346,"type":750},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2348,"type":750,"marks":2349},"all-level lower body workout",[2350],{"type":770,"attrs":2351},{"href":2352,"uuid":48,"anchor":48,"custom":2353,"target":773,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2355,"type":750}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2357,"type":750,"marks":2358},"upper body workout",[2359],{"type":770,"attrs":2360},{"href":2361,"uuid":48,"anchor":48,"custom":2362,"target":773,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2364,"type":750}," led by Flo Master.",{"type":744,"attrs":2366,"content":2367},{"level":746},[2368],{"text":2369,"type":750},"Boxing Can Be Low-Impact",{"type":1542,"attrs":2371},{"id":2299,"body":2372},[2373],{"url":2374,"_uid":2375,"image":2376,"component":1675,"copyright_details":2380},{"id":7,"url":7,"linktype":2303,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2377,"alt":2378,"name":7,"focus":48,"title":2378,"filename":2379,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":752,"content":2382},[2383,2385,2392],{"text":2384,"type":750},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2386,"type":750,"marks":2387},"shadowboxing",[2388],{"type":770,"attrs":2389},{"href":2390,"uuid":48,"anchor":48,"custom":2391,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2393,"type":750}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":744,"attrs":2395,"content":2396},{"level":746},[2397],{"text":2398,"type":750},"Kick Boring Cardio To The Curb",{"type":752,"content":2400},[2401],{"text":2402,"type":750},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":744,"attrs":2404,"content":2405},{"level":746},[2406],{"text":1361,"type":750},{"type":752,"content":2408},[2409,2410,2415],{"text":1566,"type":750},{"text":1367,"type":750,"marks":2411},[2412],{"type":770,"attrs":2413},{"href":1371,"uuid":48,"anchor":48,"custom":2414,"target":773,"linktype":13},{},{"text":1764,"type":750},{"type":752,"content":2417},[2418],{"text":1577,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2420,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2425,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2426,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2421,"component":118,"meta_info":2422,"meta_title":7,"block_image":2423,"cover_image":2424,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2429,"title":2430,"plugin":43,"description":2431},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2433,"alt":2434,"name":7,"focus":48,"title":2434,"filename":2435,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1600],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2445,"created_at":2446,"published_at":2447,"updated_at":2448,"id":2449,"uuid":2450,"content":2451,"slug":2858,"full_slug":2859,"sort_by_date":48,"position":2860,"tag_list":2861,"is_startpage":9,"parent_id":1418,"meta_data":48,"group_id":2862,"first_published_at":2863,"release_id":48,"lang":60,"path":1421,"alternates":2864,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2452,"faqs":2453,"title":2445,"topic":2474,"author":2489,"content":2490,"category":2842,"schedule":2850,"component":1402,"meta_info":2851,"cover_image":2854,"description":2853,"contributors":2857},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2454,2458,2462,2466,2470],{"_uid":2455,"answer":2456,"question":2457,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2459,"answer":2460,"question":2461,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2463,"answer":2464,"question":2465,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2467,"answer":2468,"question":2469,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2471,"answer":2472,"question":2473,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2475,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2487,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2488,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2476,"component":39,"meta_info":2484,"block_image":2485,"cover_image":2486,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2477,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2482,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2483,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2478,"component":118,"meta_info":2479,"meta_title":7,"block_image":2480,"cover_image":2481,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":741,"content":2491},[2492,2496,2499,2512,2517,2522,2587,2592,2618,2623,2627,2632,2640,2652,2657,2668,2673,2684,2689,2700,2705,2717,2722,2733,2738,2758,2763,2768,2788,2793,2812,2817,2829,2833],{"type":752,"content":2493},[2494],{"text":2495,"type":750},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":752,"content":2497},[2498],{"text":2456,"type":750},{"type":1542,"attrs":2500},{"id":2501,"body":2502},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2503],{"_uid":2504,"link":2505,"image":2507,"title":2509,"component":2511},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2506,"linktype":13,"fieldtype":14,"cached_url":2506},"https://pin.it/2zdpNMs",{"id":2508,"alt":2509,"name":7,"focus":48,"title":2509,"filename":2510,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":744,"attrs":2513,"content":2514},{"level":746},[2515],{"text":2516,"type":750},"Top Rock Step-By-Step",{"type":744,"attrs":2518,"content":2519},{"level":786},[2520],{"text":2521,"type":750},"The Feet",{"type":791,"content":2523},[2524,2530,2550,2556,2575,2581],{"type":794,"content":2525},[2526],{"type":752,"content":2527},[2528],{"text":2529,"type":750},"Begin by starting in an athletic stance on the balls of your feet",{"type":794,"content":2531},[2532,2536],{"type":752,"content":2533},[2534],{"text":2535,"type":750},"To start, being by doing a “step out”",{"type":791,"content":2537},[2538,2544],{"type":794,"content":2539},[2540],{"type":752,"content":2541},[2542],{"text":2543,"type":750},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":794,"content":2545},[2546],{"type":752,"content":2547},[2548],{"text":2549,"type":750},"Pause for a half-second",{"type":794,"content":2551},[2552],{"type":752,"content":2553},[2554],{"text":2555,"type":750},"Return to the starting stance by performing a slight hop backward",{"type":794,"content":2557},[2558,2562],{"type":752,"content":2559},[2560],{"text":2561,"type":750},"Once returned, perform the opposite foot “step out”",{"type":791,"content":2563},[2564,2570],{"type":794,"content":2565},[2566],{"type":752,"content":2567},[2568],{"text":2569,"type":750},"Make sure the step out is in front of the opposite foot and crosses over",{"type":794,"content":2571},[2572],{"type":752,"content":2573},[2574],{"text":2549,"type":750},{"type":794,"content":2576},[2577],{"type":752,"content":2578},[2579],{"text":2580,"type":750},"Hop back to the starting position",{"type":794,"content":2582},[2583],{"type":752,"content":2584},[2585],{"text":2586,"type":750},"Continue Top Rocking for the remainder of the set",{"type":744,"attrs":2588,"content":2589},{"level":786},[2590],{"text":2591,"type":750},"The Arms",{"type":791,"content":2593},[2594,2600,2606,2612],{"type":794,"content":2595},[2596],{"type":752,"content":2597},[2598],{"text":2599,"type":750},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":794,"content":2601},[2602],{"type":752,"content":2603},[2604],{"text":2605,"type":750},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":794,"content":2607},[2608],{"type":752,"content":2609},[2610],{"text":2611,"type":750},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":794,"content":2613},[2614],{"type":752,"content":2615},[2616],{"text":2617,"type":750},"Continue using this arm motion to help with rhythm and balance",{"type":744,"attrs":2619,"content":2620},{"level":746},[2621],{"text":2622,"type":750},"Movement Key Points",{"type":752,"content":2624},[2625],{"text":2626,"type":750},"Here are some key things to focus on while performing the Top Rock:",{"type":744,"attrs":2628,"content":2629},{"level":786},[2630],{"text":2631,"type":750},"Start by swinging your arms",{"type":791,"content":2633},[2634],{"type":794,"content":2635},[2636],{"type":752,"content":2637},[2638],{"text":2639,"type":750},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1542,"attrs":2641},{"id":2642,"body":2643},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2644],{"url":2645,"_uid":2646,"image":2647,"component":1675,"copyright_details":2651},{"id":7,"url":7,"linktype":2303,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2648,"alt":2649,"name":7,"focus":48,"title":2649,"filename":2650,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":744,"attrs":2653,"content":2654},{"level":786},[2655],{"text":2656,"type":750},"On each hop back, your arms should cross in front of your chest",{"type":1542,"attrs":2658},{"id":2642,"body":2659},[2660],{"url":2661,"_uid":2662,"image":2663,"component":1675,"copyright_details":2667},{"id":7,"url":7,"linktype":2303,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2664,"alt":2665,"name":7,"focus":48,"title":2665,"filename":2666,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":744,"attrs":2669,"content":2670},{"level":786},[2671],{"text":2672,"type":750},"One foot should cross at a time",{"type":1542,"attrs":2674},{"id":2642,"body":2675},[2676],{"url":2677,"_uid":2678,"image":2679,"component":1675,"copyright_details":2683},{"id":7,"url":7,"linktype":2303,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2680,"alt":2681,"name":7,"focus":48,"title":2681,"filename":2682,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2822,"type":750,"marks":2823},"Flo Master",[2824],{"type":770,"attrs":2825},{"href":1849,"uuid":48,"anchor":48,"custom":2826,"target":773,"linktype":13},{},{"text":2828,"type":750},". 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