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By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":723,"content":724},"doc",[725,731,738,778,783,815,820,824,856,861,865,903,907,944,948,952,958],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"What’s up ninjas!? Summer is around the corner, so I wanted to give you a short workout that you can do from your home, outside, or on vacation! 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Breathe in through your nose, and out through your mouth. Focus on slowing your heart rate down, calming your nervous system, and staying present.",{"type":739,"content":866},[867,873,879,885,891,897],{"type":742,"content":868},[869],{"type":726,"content":870},[871],{"text":872,"type":730},"Middle Splits",{"type":742,"content":874},[875],{"type":726,"content":876},[877],{"text":878,"type":730},"Sit and Reach",{"type":742,"content":880},[881],{"type":726,"content":882},[883],{"text":884,"type":730},"Quad Stretch",{"type":742,"content":886},[887],{"type":726,"content":888},[889],{"text":890,"type":730},"Child's Pose",{"type":742,"content":892},[893],{"type":726,"content":894},[895],{"text":896,"type":730},"Downward Facing Dog",{"type":742,"content":898},[899],{"type":726,"content":900},[901],{"text":902,"type":730},"Pigeon Stretch (each side)",{"type":726,"content":904},[905],{"text":906,"type":730},"Give it a go! It takes about 21 days to form a habit, so I challenge you to start with this workout, and then moving forward, prioritize at least 15 minutes per day to your fitness training. Consistency is the secret to attaining that summertime physique!",{"type":726,"content":908},[909,911,917,925,927,931,937,942],{"text":910,"type":730},"For a fun new workout routine, check out ",{"text":912,"type":730,"marks":913}," ",[914],{"type":915,"attrs":916},"styled",{"class":7},{"text":918,"type":730,"marks":919},"FightCamp",[920],{"type":921,"attrs":922},"link",{"href":923,"uuid":48,"anchor":48,"target":924,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=","_blank",{"text":926,"type":730},", an ",{"text":912,"type":730,"marks":928},[929],{"type":915,"attrs":930},{"class":7},{"text":932,"type":730,"marks":933},"at-home boxing and kickboxing system",[934],{"type":921,"attrs":935},{"href":936,"uuid":48,"anchor":48,"target":924,"linktype":48},"https://joinfightcamp.com/shop/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=",{"text":938,"type":730,"marks":939},"  ",[940],{"type":915,"attrs":941},{"class":7},{"text":943,"type":730},"with sweat-inducing workouts you can do in your living room or while on vacation. The setup consists of a free-standing punching bag, a set of boxing gloves, two punch trackers, and a pair of hand wraps, as well as a subscription-based streaming service.",{"type":726,"content":945},[946],{"text":947,"type":730},"Peace and love,",{"type":726,"content":949},[950],{"text":951,"type":730},"Aaron Swenson, Professional KickBoxer / FightCamp Founding Coach",{"type":732,"attrs":953,"content":955},{"level":954},3,[956],{"text":957,"type":730},"Related Articles",{"type":726,"content":959},[960,966,968,974,975,981,982],{"text":961,"type":730,"marks":962},"30-Minute At-Home Boxing Workout For Beginners",[963],{"type":921,"attrs":964},{"href":965,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-at-home-boxing-workout-for-beginners",{"type":967},"hard_break",{"text":969,"type":730,"marks":970},"15-Minute At Home Boxing Workout (No Equipment Needed)",[971],{"type":921,"attrs":972},{"href":973,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/15-minute-at-home-boxing-workout-no-equipment-needed",{"type":967},{"text":976,"type":730,"marks":977},"3-Month Summer Body Workout Plan For Women: Month 1",[978],{"type":921,"attrs":979},{"href":980,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":967},{"text":983,"type":730,"marks":984},"Men’s At-Home Workout Routine To Get Ripped This Summer",[985],{"type":921,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/men-s-at-home-workout-routine-to-get-ripped-this-summer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":989,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":990,"component":118,"meta_info":991,"meta_title":7,"block_image":992,"cover_image":993,"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},[],[],"2021-04-12 00:00","article",{"_uid":999,"title":657,"plugin":43,"description":1000},"97b0d56c-89ef-4c4b-a917-1cf1858be0e5","Want to get in shape for the summer? FightCamp Trainer Aaron Swenson takes you through a 15-minute conditioning workout to get you ready for the summertime!",{"id":1002,"alt":657,"name":7,"focus":48,"title":657,"filename":1003,"copyright":7,"fieldtype":50},3414576,"https://a.storyblok.com/f/115220/2400x990/0b95c67723/quick-15-minute-summer-workout-routine.jpeg",[],[],"quick-15-minute-summer-workout-routine","blogs/quick-15-minute-summer-workout-routine",-1480,[],60887917,"4058b774-cb82-46c9-9ca1-96eff2185d6d","2021-04-12T21:22:00.000Z",[],["Reactive",1015],[1016,1437,1706,1897,2183,2416],{"name":1017,"created_at":1018,"published_at":1019,"updated_at":1020,"id":1021,"uuid":1022,"content":1023,"slug":1429,"full_slug":1430,"sort_by_date":48,"position":1431,"tag_list":1432,"is_startpage":9,"parent_id":1010,"meta_data":48,"group_id":1434,"first_published_at":1019,"release_id":48,"lang":60,"path":1435,"alternates":1436,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1024,"faqs":1025,"title":1017,"topic":1034,"author":1049,"content":1050,"category":1410,"schedule":1418,"component":997,"meta_info":1419,"cover_image":1423,"description":1427,"contributors":1428},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1026,1030],{"_uid":1027,"answer":1028,"question":1029,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1031,"answer":1032,"question":1033,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1035,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1047,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1036,"component":39,"meta_info":1044,"block_image":1045,"cover_image":1046,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1037,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1042,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1038,"component":118,"meta_info":1039,"meta_title":7,"block_image":1040,"cover_image":1041,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":723,"content":1051},[1052,1057,1072,1086,1091,1095,1100,1104,1142,1146,1151,1155,1159,1164,1168,1173,1187,1191,1211,1216,1220,1224,1282,1287,1291,1295,1321,1335,1340,1344,1348,1375,1379,1384,1388,1393,1406],{"type":732,"attrs":1053,"content":1054},{"level":734},[1055],{"text":1056,"type":730},"How to Stay Motivated to Work Out",{"type":726,"content":1058},[1059,1061,1070],{"text":1060,"type":730},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1062,"type":730,"marks":1063},"New Year’s Resolutions",[1064,1068],{"type":921,"attrs":1065},{"href":1066,"uuid":48,"anchor":48,"custom":1067,"target":924,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1069},"underline",{"text":1071,"type":730},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":726,"content":1073},[1074,1076,1084],{"text":1075,"type":730},"But what happens if you're looking for motivation to work out in the ",{"text":1077,"type":730,"marks":1078},"middle of summer",[1079,1083],{"type":921,"attrs":1080},{"href":1081,"uuid":48,"anchor":48,"custom":1082,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1069},{"text":1085,"type":730}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":732,"attrs":1087,"content":1088},{"level":734},[1089],{"text":1090,"type":730},"Motivation vs. Determination",{"type":726,"content":1092},[1093],{"text":1094,"type":730},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":732,"attrs":1096,"content":1097},{"level":954},[1098],{"text":1099,"type":730},"Motivation",{"type":726,"content":1101},[1102],{"text":1103,"type":730},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":739,"content":1105},[1106,1112,1118,1124,1130,1136],{"type":742,"content":1107},[1108],{"type":726,"content":1109},[1110],{"text":1111,"type":730},"Movies",{"type":742,"content":1113},[1114],{"type":726,"content":1115},[1116],{"text":1117,"type":730},"Books",{"type":742,"content":1119},[1120],{"type":726,"content":1121},[1122],{"text":1123,"type":730},"Quotes",{"type":742,"content":1125},[1126],{"type":726,"content":1127},[1128],{"text":1129,"type":730},"Speeches",{"type":742,"content":1131},[1132],{"type":726,"content":1133},[1134],{"text":1135,"type":730},"Social media posts",{"type":742,"content":1137},[1138],{"type":726,"content":1139},[1140],{"text":1141,"type":730},"Success stories",{"type":726,"content":1143},[1144],{"text":1145,"type":730},"These are things that essentially make you want to start something, like a workout.",{"type":732,"attrs":1147,"content":1148},{"level":954},[1149],{"text":1150,"type":730},"Determination",{"type":726,"content":1152},[1153],{"text":1154,"type":730},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":726,"content":1156},[1157],{"text":1158,"type":730},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":732,"attrs":1160,"content":1161},{"level":734},[1162],{"text":1163,"type":730},"Finding That Drive",{"type":726,"content":1165},[1166],{"text":1167,"type":730},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":732,"attrs":1169,"content":1170},{"level":954},[1171],{"text":1172,"type":730},"Working Out at Home",{"type":726,"content":1174},[1175,1177,1185],{"text":1176,"type":730},"The wonderful thing about ",{"text":1178,"type":730,"marks":1179},"working out from home",[1180,1184],{"type":921,"attrs":1181},{"href":1182,"uuid":48,"anchor":48,"custom":1183,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1069},{"text":1186,"type":730}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":726,"content":1188},[1189],{"text":1190,"type":730},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":739,"content":1192},[1193,1199,1205],{"type":742,"content":1194},[1195],{"type":726,"content":1196},[1197],{"text":1198,"type":730},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":742,"content":1200},[1201],{"type":726,"content":1202},[1203],{"text":1204,"type":730},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":742,"content":1206},[1207],{"type":726,"content":1208},[1209],{"text":1210,"type":730},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":732,"attrs":1212,"content":1213},{"level":954},[1214],{"text":1215,"type":730},"Staying Committed to Exercising Daily",{"type":726,"content":1217},[1218],{"text":1219,"type":730},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":726,"content":1221},[1222],{"text":1223,"type":730},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":739,"content":1225},[1226,1232,1238,1244,1256,1270],{"type":742,"content":1227},[1228],{"type":726,"content":1229},[1230],{"text":1231,"type":730},"Outdoor walks/hikes in nature",{"type":742,"content":1233},[1234],{"type":726,"content":1235},[1236],{"text":1237,"type":730},"Easy pace swims",{"type":742,"content":1239},[1240],{"type":726,"content":1241},[1242],{"text":1243,"type":730},"Sauna sessions",{"type":742,"content":1245},[1246],{"type":726,"content":1247},[1248],{"text":1249,"type":730,"marks":1250},"Low-intensity yoga",[1251,1255],{"type":921,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"custom":1254,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1069},{"type":742,"content":1257},[1258],{"type":726,"content":1259},[1260,1268],{"text":1261,"type":730,"marks":1262},"Mobility work",[1263,1267],{"type":921,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"custom":1266,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1069},{"text":1269,"type":730}," ",{"type":742,"content":1271},[1272],{"type":726,"content":1273},[1274],{"text":1275,"type":730,"marks":1276},"Stretching",[1277,1281],{"type":921,"attrs":1278},{"href":1279,"uuid":48,"anchor":48,"custom":1280,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1069},{"type":732,"attrs":1283,"content":1284},{"level":954},[1285],{"text":1286,"type":730},"Morning Workouts Before Starting the Day",{"type":726,"content":1288},[1289],{"text":1290,"type":730},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":726,"content":1292},[1293],{"text":1294,"type":730},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":739,"content":1296},[1297,1303,1309,1315],{"type":742,"content":1298},[1299],{"type":726,"content":1300},[1301],{"text":1302,"type":730},"Turning off electronics the last hour",{"type":742,"content":1304},[1305],{"type":726,"content":1306},[1307],{"text":1308,"type":730},"Sleeping in a blacked-out environment",{"type":742,"content":1310},[1311],{"type":726,"content":1312},[1313],{"text":1314,"type":730},"Getting to bed at the same time each night",{"type":742,"content":1316},[1317],{"type":726,"content":1318},[1319],{"text":1320,"type":730},"Set out your workout clothes the night before",{"type":726,"content":1322},[1323,1325,1333],{"text":1324,"type":730},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1326,"type":730,"marks":1327},"H.I.I.T. session",[1328,1332],{"type":921,"attrs":1329},{"href":1330,"uuid":48,"anchor":48,"custom":1331,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1069},{"text":1334,"type":730},".",{"type":732,"attrs":1336,"content":1337},{"level":954},[1338],{"text":1339,"type":730},"End-of-Day Workouts",{"type":726,"content":1341},[1342],{"text":1343,"type":730},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":726,"content":1345},[1346],{"text":1347,"type":730},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":739,"content":1349},[1350,1363,1369],{"type":742,"content":1351},[1352],{"type":726,"content":1353},[1354,1356,1361],{"text":1355,"type":730},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1357,"type":730,"marks":1358},"“why” ",[1359],{"type":1360},"italic",{"text":1362,"type":730},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":742,"content":1364},[1365],{"type":726,"content":1366},[1367],{"text":1368,"type":730},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":742,"content":1370},[1371],{"type":726,"content":1372},[1373],{"text":1374,"type":730},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":726,"content":1376},[1377],{"text":1378,"type":730},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":732,"attrs":1380,"content":1381},{"level":734},[1382],{"text":1383,"type":730},"Plan Then Execute",{"type":726,"content":1385},[1386],{"text":1387,"type":730},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":732,"attrs":1389,"content":1390},{"level":734},[1391],{"text":1392,"type":730},"Train Like a Fighter",{"type":726,"content":1394},[1395,1397,1404],{"text":1396,"type":730},"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":918,"type":730,"marks":1398},[1399,1403],{"type":921,"attrs":1400},{"href":1401,"uuid":48,"anchor":48,"custom":1402,"target":924,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1069},{"text":1405,"type":730}," 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":726,"content":1407},[1408],{"text":1409,"type":730},"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":1411,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1416,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1412,"component":118,"meta_info":1413,"meta_title":7,"block_image":1414,"cover_image":1415,"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":1420,"title":1421,"plugin":43,"description":1422},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1424,"alt":1425,"name":7,"focus":7,"title":1425,"filename":1426,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1433],"featured","27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":1438,"created_at":1439,"published_at":1440,"updated_at":1441,"id":1442,"uuid":1443,"content":1444,"slug":1700,"full_slug":1701,"sort_by_date":48,"position":1702,"tag_list":1703,"is_startpage":9,"parent_id":1010,"meta_data":48,"group_id":1704,"first_published_at":1440,"release_id":48,"lang":60,"path":1435,"alternates":1705,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1445,"faqs":1446,"title":1438,"topic":1467,"author":1482,"content":1483,"category":1681,"schedule":1689,"component":997,"meta_info":1690,"cover_image":1694,"description":1698,"contributors":1699},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1447,1451,1455,1459,1463],{"_uid":1448,"answer":1449,"question":1450,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1452,"answer":1453,"question":1454,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1456,"answer":1457,"question":1458,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1460,"answer":1461,"question":1462,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1464,"answer":1465,"question":1466,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1468,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1480,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1469,"component":39,"meta_info":1477,"block_image":1478,"cover_image":1479,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1470,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1475,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1476,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1471,"component":118,"meta_info":1472,"meta_title":7,"block_image":1473,"cover_image":1474,"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":723,"content":1484},[1485,1499,1503,1507,1511,1515,1519,1522,1527,1532,1546,1551,1555,1560,1564,1569,1583,1587,1591,1605,1619,1623,1627,1641,1646,1650,1664,1668,1678],{"type":726,"content":1486},[1487,1489,1497],{"text":1488,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1490,"type":730,"marks":1491},"interval training",[1492,1496],{"type":921,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"custom":1495,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1069},{"text":1498,"type":730}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":726,"content":1500},[1501],{"text":1502,"type":730},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":732,"attrs":1504,"content":1505},{"level":734},[1506],{"text":1450,"type":730},{"type":726,"content":1508},[1509],{"text":1510,"type":730},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":726,"content":1512},[1513],{"text":1514,"type":730},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":732,"attrs":1516,"content":1517},{"level":734},[1518],{"text":1454,"type":730},{"type":726,"content":1520},[1521],{"text":1453,"type":730},{"type":732,"attrs":1523,"content":1524},{"level":734},[1525],{"text":1526,"type":730},"Unique Benefits of HIIT",{"type":732,"attrs":1528,"content":1529},{"level":954},[1530],{"text":1531,"type":730},"Maximum Effectiveness in Less Time",{"type":726,"content":1533},[1534,1536,1544],{"text":1535,"type":730},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1537,"type":730,"marks":1538},"25-30% more calories",[1539,1543],{"type":921,"attrs":1540},{"href":1541,"uuid":48,"anchor":48,"custom":1542,"target":924,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1069},{"text":1545,"type":730}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":732,"attrs":1547,"content":1548},{"level":954},[1549],{"text":1550,"type":730},"Tones Muscle",{"type":726,"content":1552},[1553],{"text":1554,"type":730},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":732,"attrs":1556,"content":1557},{"level":954},[1558],{"text":1559,"type":730},"Adds Variety",{"type":726,"content":1561},[1562],{"text":1563,"type":730},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":732,"attrs":1565,"content":1566},{"level":954},[1567],{"text":1568,"type":730},"Improves Cardiovascular Health",{"type":726,"content":1570},[1571,1573,1581],{"text":1572,"type":730},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1574,"type":730,"marks":1575},"greater improvements in blood pressure",[1576,1580],{"type":921,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":924,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1069},{"text":1582,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":732,"attrs":1584,"content":1585},{"level":734},[1586],{"text":1462,"type":730},{"type":726,"content":1588},[1589],{"text":1590,"type":730},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":726,"content":1592},[1593,1595,1603],{"text":1594,"type":730},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1596,"type":730,"marks":1597},"roadwork",[1598,1602],{"type":921,"attrs":1599},{"href":1600,"uuid":48,"anchor":48,"custom":1601,"target":924,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1069},{"text":1604,"type":730},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":726,"content":1606},[1607,1609,1617],{"text":1608,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1610,"type":730,"marks":1611},"HIIT jump rope workout",[1612,1616],{"type":921,"attrs":1613},{"href":1614,"uuid":48,"anchor":48,"custom":1615,"target":924,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1069},{"text":1618,"type":730}," for a full-body cardio blast in just minutes.",{"type":732,"attrs":1620,"content":1621},{"level":734},[1622],{"text":1466,"type":730},{"type":726,"content":1624},[1625],{"text":1626,"type":730},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":726,"content":1628},[1629,1631,1639],{"text":1630,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1632,"type":730,"marks":1633},"10 minutes of HIIT boxing",[1634,1638],{"type":921,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"custom":1637,"target":924,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1069},{"text":1640,"type":730}," and feel the difference with just one workout.",{"type":732,"attrs":1642,"content":1643},{"level":734},[1644],{"text":1645,"type":730},"Hit With HIIT",{"type":726,"content":1647},[1648],{"text":1649,"type":730},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":726,"content":1651},[1652,1654,1662],{"text":1653,"type":730},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1655,"type":730,"marks":1656},"FightCamp’s extensive library of HIIT workouts",[1657,1661],{"type":921,"attrs":1658},{"href":1659,"uuid":48,"anchor":48,"custom":1660,"target":924,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1069},{"text":1663,"type":730},"!",{"type":732,"attrs":1665,"content":1666},{"level":734},[1667],{"text":1392,"type":730},{"type":726,"content":1669},[1670,1671,1677],{"text":1396,"type":730},{"text":918,"type":730,"marks":1672},[1673,1676],{"type":921,"attrs":1674},{"href":1401,"uuid":48,"anchor":48,"custom":1675,"target":924,"linktype":13},{},{"type":1069},{"text":1405,"type":730},{"type":726,"content":1679},[1680],{"text":1409,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1683,"component":118,"meta_info":1684,"meta_title":7,"block_image":1685,"cover_image":1686,"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},[],[],"2023-01-30 00:00",{"_uid":1691,"title":1692,"plugin":43,"description":1693},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1695,"alt":1696,"name":7,"focus":7,"title":1696,"filename":1697,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1433],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1707,"created_at":1708,"published_at":1709,"updated_at":1710,"id":1711,"uuid":1712,"content":1713,"slug":1890,"full_slug":1891,"sort_by_date":48,"position":1892,"tag_list":1893,"is_startpage":9,"parent_id":1010,"meta_data":48,"group_id":1894,"first_published_at":1895,"release_id":48,"lang":60,"path":1435,"alternates":1896,"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":1714,"faqs":1715,"title":1732,"topic":1733,"author":1748,"content":1749,"category":1871,"schedule":1879,"component":997,"meta_info":1880,"cover_image":1884,"description":1888,"contributors":1889},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1716,1720,1724,1728],{"_uid":1717,"answer":1718,"question":1719,"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":1721,"answer":1722,"question":1723,"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":1725,"answer":1726,"question":1727,"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":1729,"answer":1730,"question":1731,"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":1734,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1746,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1735,"component":39,"meta_info":1743,"block_image":1744,"cover_image":1745,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1736,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1737,"component":118,"meta_info":1738,"meta_title":7,"block_image":1739,"cover_image":1740,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1750},[1751,1764,1768,1781,1794,1798,1807,1811,1815,1824,1837,1842,1855,1859,1868],{"type":726,"content":1752},[1753,1755,1762],{"text":1754,"type":730},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1756,"type":730,"marks":1757},"Muhammad Ali",[1758],{"type":921,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":924,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1763,"type":730}," 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":732,"attrs":1765,"content":1766},{"level":734},[1767],{"text":1723,"type":730},{"type":1769,"attrs":1770},"blok",{"id":1771,"body":1772},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1773],{"url":7,"_uid":1774,"image":1775,"component":1779,"copyright_details":1780},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1776,"alt":1777,"name":7,"focus":7,"title":1777,"filename":1778,"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":726,"content":1782},[1783,1785,1792],{"text":1784,"type":730},"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":1786,"type":730,"marks":1787},"Manny Pacquiao",[1788],{"type":921,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"custom":1791,"target":924,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1793,"type":730},". His punches have great technique and flow well, naturally building momentum.",{"type":732,"attrs":1795,"content":1796},{"level":734},[1797],{"text":1727,"type":730},{"type":1769,"attrs":1799},{"id":1771,"body":1800},[1801],{"url":7,"_uid":1802,"image":1803,"component":1779,"copyright_details":1806},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1804,"alt":1777,"name":7,"focus":7,"title":1777,"filename":1805,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":726,"content":1808},[1809],{"text":1810,"type":730},"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":732,"attrs":1812,"content":1813},{"level":734},[1814],{"text":1731,"type":730},{"type":1769,"attrs":1816},{"id":1771,"body":1817},[1818],{"url":7,"_uid":1819,"image":1820,"component":1779,"copyright_details":1823},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1821,"alt":1777,"name":7,"focus":7,"title":1777,"filename":1822,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":726,"content":1825},[1826,1828,1835],{"text":1827,"type":730},"In boxing movies, you will often hear boxers ‘",{"text":1829,"type":730,"marks":1830},"hiss",[1831],{"type":921,"attrs":1832},{"href":1833,"uuid":48,"anchor":48,"custom":1834,"target":924,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1836,"type":730},"’ 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":732,"attrs":1838,"content":1839},{"level":734},[1840],{"text":1841,"type":730},"The Takeaway",{"type":726,"content":1843},[1844,1846,1853],{"text":1845,"type":730},"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":1847,"type":730,"marks":1848},"breathing",[1849],{"type":921,"attrs":1850},{"href":1851,"uuid":48,"anchor":48,"custom":1852,"target":924,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1854,"type":730}," 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":732,"attrs":1856,"content":1857},{"level":734},[1858],{"text":1392,"type":730},{"type":726,"content":1860},[1861,1862,1867],{"text":1396,"type":730},{"text":918,"type":730,"marks":1863},[1864],{"type":921,"attrs":1865},{"href":1401,"uuid":48,"anchor":48,"custom":1866,"target":924,"linktype":13},{},{"text":1405,"type":730},{"type":726,"content":1869},[1870],{"text":1409,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1872,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1877,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1878,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1873,"component":118,"meta_info":1874,"meta_title":7,"block_image":1875,"cover_image":1876,"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":1881,"title":1882,"plugin":43,"description":1883},"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":1885,"alt":1886,"name":7,"focus":7,"title":1886,"filename":1887,"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,[1433],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1898,"created_at":1899,"published_at":1900,"updated_at":1901,"id":1902,"uuid":1903,"content":1904,"slug":2176,"full_slug":2177,"sort_by_date":48,"position":2178,"tag_list":2179,"is_startpage":9,"parent_id":1010,"meta_data":48,"group_id":2180,"first_published_at":2181,"release_id":48,"lang":60,"path":1435,"alternates":2182,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1905,"faqs":1906,"title":1919,"topic":1920,"author":1748,"content":1935,"category":2157,"schedule":2165,"component":997,"meta_info":2166,"cover_image":2170,"description":2174,"contributors":2175},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1907,1911,1915],{"_uid":1908,"answer":1909,"question":1910,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1912,"answer":1913,"question":1914,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1916,"answer":1917,"question":1918,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1921,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1933,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1922,"component":39,"meta_info":1930,"block_image":1931,"cover_image":1932,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1923,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1928,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1929,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1924,"component":118,"meta_info":1925,"meta_title":7,"block_image":1926,"cover_image":1927,"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":723,"content":1936},[1937,1941,1946,1959,1973,1978,1998,2002,2007,2024,2028,2048,2052,2056,2071,2075,2080,2104,2109,2123,2127,2140,2144,2154],{"type":726,"content":1938},[1939],{"text":1940,"type":730},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":732,"attrs":1942,"content":1943},{"level":734},[1944],{"text":1945,"type":730},"Floyd “Money” Mayweather Jr.",{"type":1769,"attrs":1947},{"id":1948,"body":1949},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1950],{"url":1951,"_uid":1953,"image":1954,"component":1779,"copyright_details":1958},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1955,"alt":1956,"name":7,"focus":7,"title":1956,"filename":1957,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":726,"content":1960},[1961,1963,1971],{"text":1962,"type":730},"Regarded as the best technical boxer of this age, ",{"text":1964,"type":730,"marks":1965},"Floyd Mayweather Jr.",[1966,1970],{"type":921,"attrs":1967},{"href":1968,"uuid":48,"anchor":48,"custom":1969,"target":924,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1069},{"text":1972,"type":730}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":732,"attrs":1974,"content":1975},{"level":954},[1976],{"text":1977,"type":730},"The Philly Shell",{"type":739,"content":1979},[1980,1986,1992],{"type":742,"content":1981},[1982],{"type":726,"content":1983},[1984],{"text":1985,"type":730},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":742,"content":1987},[1988],{"type":726,"content":1989},[1990],{"text":1991,"type":730},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":742,"content":1993},[1994],{"type":726,"content":1995},[1996],{"text":1997,"type":730},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":726,"content":1999},[2000],{"text":2001,"type":730},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":732,"attrs":2003,"content":2004},{"level":734},[2005],{"text":2006,"type":730},"Pernell “Sweet Pea” Whitaker",{"type":1769,"attrs":2008},{"id":1948,"body":2009},[2010],{"url":2011,"_uid":2012,"image":2013,"component":1779,"copyright_details":2017},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2014,"alt":2015,"name":7,"focus":7,"title":2015,"filename":2016,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2018],{"_uid":2019,"link":2020,"title":2022,"component":2023},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2021,"target":924,"linktype":13,"fieldtype":14,"cached_url":2021},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":726,"content":2025},[2026],{"text":2027,"type":730},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":739,"content":2029},[2030,2036,2042],{"type":742,"content":2031},[2032],{"type":726,"content":2033},[2034],{"text":2035,"type":730},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":742,"content":2037},[2038],{"type":726,"content":2039},[2040],{"text":2041,"type":730},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":742,"content":2043},[2044],{"type":726,"content":2045},[2046],{"text":2047,"type":730},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":726,"content":2049},[2050],{"text":2051,"type":730},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":732,"attrs":2053,"content":2054},{"level":734},[2055],{"text":1756,"type":730},{"type":1769,"attrs":2057},{"id":1948,"body":2058},[2059],{"url":2060,"_uid":2061,"image":2062,"component":1779,"copyright_details":2065},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2063,"alt":1956,"name":7,"focus":7,"title":1956,"filename":2064,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2066],{"_uid":2067,"link":2068,"title":2070,"component":2023},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2069,"target":924,"linktype":13,"fieldtype":14,"cached_url":2069},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":726,"content":2072},[2073],{"text":2074,"type":730},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":732,"attrs":2076,"content":2077},{"level":954},[2078],{"text":2079,"type":730},"The Ali Shuffle",{"type":739,"content":2081},[2082,2098],{"type":742,"content":2083},[2084],{"type":726,"content":2085},[2086,2088,2096],{"text":2087,"type":730},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2089,"type":730,"marks":2090},"To do the Ali Shuffle",[2091,2095],{"type":921,"attrs":2092},{"href":2093,"uuid":48,"anchor":48,"custom":2094,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1069},{"text":2097,"type":730},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":742,"content":2099},[2100],{"type":726,"content":2101},[2102],{"text":2103,"type":730},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":732,"attrs":2105,"content":2106},{"level":954},[2107],{"text":2108,"type":730},"The Rope a Dope",{"type":739,"content":2110},[2111,2117],{"type":742,"content":2112},[2113],{"type":726,"content":2114},[2115],{"text":2116,"type":730},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":742,"content":2118},[2119],{"type":726,"content":2120},[2121],{"text":2122,"type":730},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":726,"content":2124},[2125],{"text":2126,"type":730},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":726,"content":2128},[2129,2131,2139],{"text":2130,"type":730},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2132,"type":730,"marks":2133},"FightCamp Community",[2134,2138],{"type":921,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"custom":2137,"target":924,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1069},{"text":1663,"type":730},{"type":732,"attrs":2141,"content":2142},{"level":734},[2143],{"text":1392,"type":730},{"type":726,"content":2145},[2146,2147,2153],{"text":1396,"type":730},{"text":918,"type":730,"marks":2148},[2149,2152],{"type":921,"attrs":2150},{"href":1401,"uuid":48,"anchor":48,"custom":2151,"target":924,"linktype":13},{},{"type":1069},{"text":1405,"type":730},{"type":726,"content":2155},[2156],{"text":1409,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2158,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2163,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2164,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2159,"component":118,"meta_info":2160,"meta_title":7,"block_image":2161,"cover_image":2162,"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":2167,"title":2168,"plugin":43,"description":2169},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2171,"alt":2172,"name":7,"focus":7,"title":2172,"filename":2173,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1433],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2184,"created_at":2185,"published_at":2186,"updated_at":2187,"id":2188,"uuid":2189,"content":2190,"slug":2409,"full_slug":2410,"sort_by_date":48,"position":2411,"tag_list":2412,"is_startpage":9,"parent_id":1010,"meta_data":48,"group_id":2413,"first_published_at":2414,"release_id":48,"lang":60,"path":1435,"alternates":2415,"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":2191,"faqs":2192,"title":2184,"topic":2213,"author":2228,"content":2229,"category":2391,"schedule":2399,"component":997,"meta_info":2400,"cover_image":2404,"description":2403,"contributors":2408},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2193,2197,2201,2205,2209],{"_uid":2194,"answer":2195,"question":2196,"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":2198,"answer":2199,"question":2200,"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":2202,"answer":2203,"question":2204,"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":2206,"answer":2207,"question":2208,"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":2210,"answer":2211,"question":2212,"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":2214,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2226,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2215,"component":39,"meta_info":2223,"block_image":2224,"cover_image":2225,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2216,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2221,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2222,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2217,"component":118,"meta_info":2218,"meta_title":7,"block_image":2219,"cover_image":2220,"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":723,"content":2230},[2231,2235,2239,2243,2256,2260,2264,2269,2281,2294,2299,2310,2314,2336,2341,2352,2365,2370,2374,2378,2387],{"type":726,"content":2232},[2233],{"text":2234,"type":730},"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":726,"content":2236},[2237],{"text":2238,"type":730},"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":732,"attrs":2240,"content":2241},{"level":734},[2242],{"text":2196,"type":730},{"type":726,"content":2244},[2245,2247,2254],{"text":2246,"type":730},"According to the ",{"text":2248,"type":730,"marks":2249},"Mayo Clinic",[2250],{"type":921,"attrs":2251},{"href":2252,"uuid":48,"anchor":48,"custom":2253,"target":924,"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":2255,"type":730},", 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":726,"content":2257},[2258],{"text":2259,"type":730},"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":726,"content":2261},[2262],{"text":2263,"type":730},"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":732,"attrs":2265,"content":2266},{"level":734},[2267],{"text":2268,"type":730},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1769,"attrs":2270},{"id":2271,"body":2272},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2273],{"url":2274,"_uid":2275,"image":2276,"component":1779,"copyright_details":2280},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2277,"alt":2278,"name":7,"focus":48,"title":2278,"filename":2279,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":726,"content":2282},[2283,2285,2292],{"text":2284,"type":730},"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":2286,"type":730,"marks":2287},"burn more calories",[2288],{"type":921,"attrs":2289},{"href":2290,"uuid":48,"anchor":48,"custom":2291,"target":924,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2293,"type":730}," even after you’re done working out.",{"type":732,"attrs":2295,"content":2296},{"level":734},[2297],{"text":2298,"type":730},"Kickboxing Is A Full Body Workout",{"type":1769,"attrs":2300},{"id":2271,"body":2301},[2302],{"url":2303,"_uid":2304,"image":2305,"component":1779,"copyright_details":2309},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2306,"alt":2307,"name":7,"focus":48,"title":2307,"filename":2308,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":726,"content":2311},[2312],{"text":2313,"type":730},"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":726,"content":2315},[2316,2318,2325,2327,2334],{"text":2317,"type":730},"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":2319,"type":730,"marks":2320},"all-level lower body workout",[2321],{"type":921,"attrs":2322},{"href":2323,"uuid":48,"anchor":48,"custom":2324,"target":924,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2326,"type":730}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2328,"type":730,"marks":2329},"upper body workout",[2330],{"type":921,"attrs":2331},{"href":2332,"uuid":48,"anchor":48,"custom":2333,"target":924,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2335,"type":730}," led by Flo Master.",{"type":732,"attrs":2337,"content":2338},{"level":734},[2339],{"text":2340,"type":730},"Boxing Can Be Low-Impact",{"type":1769,"attrs":2342},{"id":2271,"body":2343},[2344],{"url":2345,"_uid":2346,"image":2347,"component":1779,"copyright_details":2351},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2348,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2350,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":726,"content":2353},[2354,2356,2363],{"text":2355,"type":730},"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":2357,"type":730,"marks":2358},"shadowboxing",[2359],{"type":921,"attrs":2360},{"href":2361,"uuid":48,"anchor":48,"custom":2362,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2364,"type":730}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":732,"attrs":2366,"content":2367},{"level":734},[2368],{"text":2369,"type":730},"Kick Boring Cardio To The Curb",{"type":726,"content":2371},[2372],{"text":2373,"type":730},"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":732,"attrs":2375,"content":2376},{"level":734},[2377],{"text":1392,"type":730},{"type":726,"content":2379},[2380,2381,2386],{"text":1396,"type":730},{"text":918,"type":730,"marks":2382},[2383],{"type":921,"attrs":2384},{"href":1401,"uuid":48,"anchor":48,"custom":2385,"target":924,"linktype":13},{},{"text":1405,"type":730},{"type":726,"content":2388},[2389],{"text":2390,"type":730},"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":2392,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2393,"component":118,"meta_info":2394,"meta_title":7,"block_image":2395,"cover_image":2396,"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":2401,"title":2402,"plugin":43,"description":2403},"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":2405,"alt":2406,"name":7,"focus":48,"title":2406,"filename":2407,"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,[1433],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2417,"created_at":2418,"published_at":2419,"updated_at":2420,"id":2421,"uuid":2422,"content":2423,"slug":2752,"full_slug":2753,"sort_by_date":48,"position":2754,"tag_list":2755,"is_startpage":9,"parent_id":1010,"meta_data":48,"group_id":2756,"first_published_at":2419,"release_id":48,"lang":60,"path":1435,"alternates":2757,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2424,"faqs":2425,"title":2417,"topic":2474,"author":2489,"content":2490,"category":2735,"schedule":2743,"component":997,"meta_info":2744,"cover_image":2748,"description":2747,"contributors":2751},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2426,2430,2434,2438,2442,2446,2450,2454,2458,2462,2466,2470],{"_uid":2427,"answer":2428,"question":2429,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2431,"answer":2432,"question":2433,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2435,"answer":2436,"question":2437,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2439,"answer":2440,"question":2441,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2443,"answer":2444,"question":2445,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2447,"answer":2448,"question":2449,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2451,"answer":2452,"question":2453,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2455,"answer":2456,"question":2457,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2459,"answer":2460,"question":2461,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2463,"answer":2464,"question":2465,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2467,"answer":2468,"question":2469,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2471,"answer":2472,"question":2473,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2475,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2487,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2488,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"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":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":723,"content":2491},[2492,2512,2524,2537,2542,2546,2557,2561,2575,2579,2584,2587,2591,2602,2614,2618,2621,2626,2637,2649,2653,2656,2661,2672,2676,2680,2684,2687,2692,2703,2707,2711,2715,2720,2724,2732],{"type":726,"content":2493},[2494,2496,2502,2504,2510],{"text":2495,"type":730},"Out of the ",{"text":2497,"type":730,"marks":2498},"six (6) basic punches",[2499],{"type":921,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2503,"type":730}," in boxing, punch number one is the ",{"text":2505,"type":730,"marks":2506},"jab",[2507],{"type":921,"attrs":2508},{"href":2509,"uuid":48,"anchor":48,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2511,"type":730},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":726,"content":2513},[2514,2516,2522],{"text":2515,"type":730},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2517,"type":730,"marks":2518},"Coach PJ",[2519],{"type":921,"attrs":2520},{"href":2521,"uuid":48,"anchor":48,"target":924,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2523,"type":730}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1769,"attrs":2525},{"id":2526,"body":2527},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2528],{"_uid":2529,"link":2530,"image":2532,"title":2534,"component":2536},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2531,"linktype":13,"fieldtype":14,"cached_url":2531},"https://youtu.be/JM-8c3EqwZg",{"id":2533,"alt":2534,"name":7,"focus":48,"title":2534,"filename":2535,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":732,"attrs":2538,"content":2539},{"level":734},[2540],{"text":2541,"type":730},"5 Most Common Jab Mistakes",{"type":732,"attrs":2543,"content":2544},{"level":954},[2545],{"text":2437,"type":730},{"type":1769,"attrs":2547},{"id":2526,"body":2548},[2549],{"url":2550,"_uid":2551,"image":2552,"component":1779,"copyright_details":2556},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2553,"alt":2554,"name":7,"focus":48,"title":2554,"filename":2555,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":726,"content":2558},[2559],{"text":2560,"type":730},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":739,"content":2562},[2563,2569],{"type":742,"content":2564},[2565],{"type":726,"content":2566},[2567],{"text":2568,"type":730},"While extending the arm to punch",{"type":742,"content":2570},[2571],{"type":726,"content":2572},[2573],{"text":2574,"type":730},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":726,"content":2576},[2577],{"text":2578,"type":730},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":732,"attrs":2580,"content":2581},{"level":954},[2582],{"text":2583,"type":730},"How To Fix It:",{"type":726,"content":2585},[2586],{"text":2440,"type":730},{"type":732,"attrs":2588,"content":2589},{"level":954},[2590],{"text":2445,"type":730},{"type":1769,"attrs":2592},{"id":2526,"body":2593},[2594],{"url":2595,"_uid":2596,"image":2597,"component":1779,"copyright_details":2601},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2598,"alt":2599,"name":7,"focus":48,"title":2599,"filename":2600,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":726,"content":2603},[2604,2606,2612],{"text":2605,"type":730},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2607,"type":730,"marks":2608},"hook",[2609],{"type":921,"attrs":2610},{"href":2611,"uuid":48,"anchor":48,"target":924,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2613,"type":730}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":732,"attrs":2615,"content":2616},{"level":954},[2617],{"text":2583,"type":730},{"type":726,"content":2619},[2620],{"text":2448,"type":730},{"type":732,"attrs":2622,"content":2623},{"level":954},[2624],{"text":2625,"type":730},"3. Pushing the Jab",{"type":1769,"attrs":2627},{"id":2526,"body":2628},[2629],{"url":2630,"_uid":2631,"image":2632,"component":1779,"copyright_details":2636},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2633,"alt":2634,"name":7,"focus":48,"title":2634,"filename":2635,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":726,"content":2638},[2639,2641,2647],{"text":2640,"type":730},"“Pushing the jab” means leaning into the punch. In your ",{"text":2642,"type":730,"marks":2643},"boxing stance",[2644],{"type":921,"attrs":2645},{"href":2646,"uuid":48,"anchor":48,"target":924,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2648,"type":730},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":732,"attrs":2650,"content":2651},{"level":954},[2652],{"text":2583,"type":730},{"type":726,"content":2654},[2655],{"text":2456,"type":730},{"type":732,"attrs":2657,"content":2658},{"level":954},[2659],{"text":2660,"type":730},"4. Flaring Your Elbows",{"type":1769,"attrs":2662},{"id":2526,"body":2663},[2664],{"url":2665,"_uid":2666,"image":2667,"component":1779,"copyright_details":2671},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2668,"alt":2669,"name":7,"focus":48,"title":2669,"filename":2670,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":726,"content":2673},[2674],{"text":2675,"type":730},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":726,"content":2677},[2678],{"text":2679,"type":730},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":732,"attrs":2681,"content":2682},{"level":954},[2683],{"text":2583,"type":730},{"type":726,"content":2685},[2686],{"text":2464,"type":730},{"type":732,"attrs":2688,"content":2689},{"level":954},[2690],{"text":2691,"type":730},"5. Not Jabbing Enough",{"type":1769,"attrs":2693},{"id":2526,"body":2694},[2695],{"url":2696,"_uid":2697,"image":2698,"component":1779,"copyright_details":2702},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2699,"alt":2700,"name":7,"focus":48,"title":2700,"filename":2701,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":726,"content":2704},[2705],{"text":2706,"type":730},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":732,"attrs":2708,"content":2709},{"level":954},[2710],{"text":2583,"type":730},{"type":726,"content":2712},[2713],{"text":2714,"type":730},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":732,"attrs":2716,"content":2717},{"level":734},[2718],{"text":2719,"type":730},"Keep On Jabbing",{"type":726,"content":2721},[2722],{"text":2723,"type":730},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":726,"content":2725},[2726,2727,2731],{"text":1396,"type":730},{"text":918,"type":730,"marks":2728},[2729],{"type":921,"attrs":2730},{"href":1401,"uuid":48,"anchor":48,"target":924,"linktype":13},{"text":1405,"type":730},{"type":726,"content":2733},[2734],{"text":2390,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2736,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2737,"component":118,"meta_info":2738,"meta_title":7,"block_image":2739,"cover_image":2740,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2745,"title":2746,"plugin":43,"description":2747},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. 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