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A proper strength and conditioning program for a functional athlete is very different from a traditional bodybuilder, as their training must revolve around athletic performance.","Why are strength and conditioning important for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"dc676571-93d7-4aff-9120-6d11ddc93f71","Training with kettlebells will stabilize your core, make you stronger, more explosive, and increase your striking power. Kettlebell training can mimic the same ballistic movement that your body performs when throwing a punch, knee, or kick.","What are the benefits of kettlebell training?",{"_uid":676,"answer":677,"question":678,"component":670},"1c5d7f86-1a49-4723-9540-b1f08673cf96","Preparation - Stand behind the kettlebell with your feet slightly wider than shoulder-width apart. Bend over at the hip with your knees bent and back straight. Extend your arms downward and grasp the kettlebell handle with both hands using an overhand grip. Lift the kettlebell off of the floor and pull your forearms against your inner thighs while keeping your hips and knees bent with your low back taut. Execution -  Drive your hips forward, with your torso upright and your knees straight so the kettlebell is pushed forward and upward. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, fold at the hips while bending your knees. Your forearms make contact with your inner thighs, letting the kettlebell swing back under your hips. Immediately repeat the movement and continue to swing the kettlebell. Maintain shoulder-to-eye level height swings. Return. Swing the kettlebell back down between your legs. Allow the kettlebell to swing forward, but do not extend your hips and knees (as would be required to continue the swing). Slow the kettlebell's swing and place it on the floor in the original deadlift position","Kettlebell Circuit: Two Arm Swings (25 reps)",{"_uid":680,"answer":681,"question":682,"component":670},"8a40f90e-b105-4b39-b0af-fb943e30de96","Preparation - Stand with your feet shoulder-width apart or with a slightly wider stance. Hold the kettlebell by the horns over your chest with both hands. Execution - Squat down, bending your hips back while allowing your knees to bend forward, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are just past parallel to the floor. Extend your knees and hips until your legs are straight. Return to stand and repeat","Kettlebell Circuit: Goblet Squat (20 reps)",{"_uid":684,"answer":685,"question":686,"component":670},"278f2af0-d05e-439e-9d77-cd4479be6fe4","Preparation - Straddle the kettlebell with your feet slightly wider than shoulder-width apart. Squat down with your arm extended downward between your legs and grasp the kettlebell handle with an overhand grip. Position your shoulder over the kettlebell with a taut low back and your trunk close to vertical. Execution (Clean) -  Lift the kettlebell up off the floor by extending your hips and knees. Once the kettlebell is off of the ground, vigorously raise your shoulder above the kettlebell while keeping it close to the body. Jump upward, extending your body. Raise your shoulder and pull the kettlebell upward with your arm allowing your elbow to bend out to the side, keeping the kettlebell close to your body. Drop under the kettlebell, rotating your arm under the kettlebell. Catch the kettlebell on the outside of your arm with your wrist straight while moving into a partial squat position\\n\\nExecution (Jerk). Explosively drive upward with your legs, driving the kettlebell up off your arm. Drop your body downward and bend your knees as fast as possible while vigorously extending your arm upward with your wrist straight. Extend both legs. Return. Lower the kettlebell to the front side of your body, catching it on the side of your arm with your wrist straight while initiating a squat position. Decelerate the descent of your squat to absorb the weight of the fallen kettlebell, then immediately straighten your legs. Drop the kettlebell by pulling your elbow back. Continue to hold on to the kettlebell handle as it falls. When your arm straightens, decelerate the descent of the kettlebell. Lower the kettlebell to the ground between your legs while squatting down with a taut lower back and your trunk close to vertical","Kettlebell Circuit: Clean and Press (10 reps on each side)",{"_uid":688,"answer":689,"question":690,"component":670},"59778201-84fe-42c4-be96-d5f6f660363c","Preparation - Stand straddling the kettlebell. With your knees straight, bend over and grasp the kettlebell handle with your right hand. Execution - Lift the kettlebell in your right hand and stand on your left leg. Pack your shoulders and tuck your tailbone under slightly so that your pelvis is parallel to the floor. Reach your left arm out to your side and make a fist to help you maintain balance. Hinge at the waist, moving your torso toward the floor. Keep your head, spine, and pelvis aligned as you move and extend your right leg behind you while squeezing the glutes. Keep your hips level with the floor and maintain your proud chest position. Bend as far as you can without losing your alignment. You should feel a stretch in the hamstrings of the working leg. Squeeze your glutes as you come back up, extending your hips to lockout. Alternate sides","Kettlebell Circuit: Single-Leg RDL (10 reps on each side)",{"_uid":692,"answer":693,"question":694,"component":670},"5c26127b-ee96-40a2-9f49-a438c599620f","Begin in a forearm plank, elbows directly below your shoulders, and toes, hips, and head in a straight line. Position your feet wider than hip distance to form a stable base, and keep your hips low. Place the kettlebell just behind your right hand. Engaging the glutes, low back, and abdominal muscles, reach your left arm across your chest to grab the kettlebell, dragging it on its side by the handle under your body. Pause when the kettlebell is just behind your left hand, stacked below your shoulder. Repeat on the opposite side","Kettlebell Circuit: Plank Drag (5 reps on each side)","Shanie Smash’s 4-Round Kettlebell Circuit | Boxing Training",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":697,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":698,"component":39,"meta_info":706,"block_image":707,"cover_image":708,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":699,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":700,"component":118,"meta_info":701,"meta_title":7,"block_image":702,"cover_image":703,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":712,"created_at":713,"published_at":714,"updated_at":715,"id":716,"uuid":717,"content":718,"slug":728,"full_slug":729,"sort_by_date":48,"position":133,"tag_list":730,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":732,"first_published_at":733,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":719,"_uid":720,"name":721,"photo":722,"component":725,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":726,"social_link_linkedin":7,"social_link_instagram":727,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":723,"alt":721,"name":7,"focus":48,"title":721,"filename":724,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":736,"content":737},"doc",[738,746,760,817,828,832,872,879,884,890,899,925,931,940,978,984,993,1013,1017,1022,1031,1045,1050,1059,1085,1089,1094,1103,1123,1129,1138,1176,1182,1190,1210,1215,1223,1261,1266,1271,1280,1294,1299,1308,1387,1391,1429,1433,1481,1493,1498],{"type":739,"content":740},"paragraph",[741,744],{"text":742,"type":743},"Strength and conditioning are imperative aspects to any combat athlete’s training regime. A proper strength and conditioning program for a fighter is very different from a traditional bodybuilder, as their training must revolve around athletic performance.","text",{"type":745},"hard_break",{"type":747,"attrs":748},"blok",{"id":749,"body":750},"6c0190e6-b8e6-4f0c-86a8-b2def411fa78",[751],{"_uid":752,"link":753,"image":755,"title":757,"component":759},"i-6b4292af-0727-41b8-83d8-f693645a4757",{"id":7,"url":754,"linktype":13,"fieldtype":14,"cached_url":754},"https://youtu.be/tdeRlPMRdFs",{"id":756,"alt":757,"name":7,"focus":48,"title":757,"filename":758,"copyright":7,"fieldtype":50},3612928,"4 Round Kettlebell Circuit Workout | Strength Training","https://a.storyblok.com/f/115220/1244x700/59f4ab6b05/4-round-kettlebell-circuit-workout-strength-training-youtube.png","image_video_link",{"type":739,"content":761},[762,764,770,778,780,784,790,792,796,802,804,808,814,816],{"text":763,"type":743},"Training with kettlebells will ",{"text":765,"type":743,"marks":766}," ",[767],{"type":768,"attrs":769},"styled",{"class":7},{"text":771,"type":743,"marks":772},"stabilize your core",[773],{"type":774,"attrs":775},"link",{"href":776,"uuid":48,"anchor":48,"target":777,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout","_blank",{"text":779,"type":743},", make you ",{"text":765,"type":743,"marks":781},[782],{"type":768,"attrs":783},{"class":7},{"text":785,"type":743,"marks":786},"stronger",[787],{"type":774,"attrs":788},{"href":789,"uuid":48,"anchor":48,"target":777,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-need-strong-legs-for-boxing",{"text":791,"type":743},", more ",{"text":765,"type":743,"marks":793},[794],{"type":768,"attrs":795},{"class":7},{"text":797,"type":743,"marks":798},"explosive",[799],{"type":774,"attrs":800},{"href":801,"uuid":48,"anchor":48,"target":777,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-increase-punching-speed-boxing-tips-and-exercises",{"text":803,"type":743},", and increase your ",{"text":765,"type":743,"marks":805},[806],{"type":768,"attrs":807},{"class":7},{"text":809,"type":743,"marks":810},"striking power",[811],{"type":774,"attrs":812},{"href":813,"uuid":48,"anchor":48,"target":777,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"text":815,"type":743},". Kettlebell training can mimic the same ballistic movement that your body performs when throwing a punch, knee, or kick.",{"type":745},{"type":747,"attrs":818},{"id":819,"body":820},"481e2efa-bc85-4e64-b5b9-9e65a7403d59",[821],{"_uid":822,"image":823,"component":827},"i-030af20a-2f20-49e7-88e5-c2804711ae8a",{"id":824,"alt":825,"name":7,"focus":48,"title":825,"filename":826,"copyright":7,"fieldtype":50},3413480,"Shanie Smash's Kettlebell Workout","https://a.storyblok.com/f/115220/1100x1100/8f0fa110c5/kettlebell_workout.jpg","content_image",{"type":739,"content":829},[830],{"text":831,"type":743},"Add this 4-round kettlebell circuit to your training to improve your fight performance:",{"type":833,"content":834},"bullet_list",[835,842,848,854,860,866],{"type":836,"content":837},"list_item",[838],{"type":739,"content":839},[840],{"text":841,"type":743},"Two Arm Swings (25 reps)",{"type":836,"content":843},[844],{"type":739,"content":845},[846],{"text":847,"type":743},"Goblet Squat (20 reps)",{"type":836,"content":849},[850],{"type":739,"content":851},[852],{"text":853,"type":743},"Clean and Press (10 reps on each side)",{"type":836,"content":855},[856],{"type":739,"content":857},[858],{"text":859,"type":743},"RDL (10 reps on each side)",{"type":836,"content":861},[862],{"type":739,"content":863},[864],{"text":865,"type":743},"Plank Drag (5 reps on each side)",{"type":836,"content":867},[868],{"type":739,"content":869},[870],{"text":871,"type":743},"Repeat 4x",{"type":873,"attrs":874,"content":876},"heading",{"level":875},2,[877],{"text":878,"type":743},"Kettlebell Circuit (4 rounds)",{"type":873,"attrs":880,"content":882},{"level":881},3,[883],{"text":841,"type":743},{"type":873,"attrs":885,"content":886},{"level":881},[887,889],{"text":888,"type":743},"Preparation",{"type":745},{"type":747,"attrs":891},{"id":819,"body":892},[893],{"_uid":894,"image":895,"component":827},"i-6c16d24e-ca43-4da0-96b0-ef1abb686f14",{"id":896,"alt":897,"name":7,"focus":48,"title":897,"filename":898,"copyright":7,"fieldtype":50},3413482,"Shanie Smash Prepping For A Kettlebell Two Arm Swing","https://a.storyblok.com/f/115220/1100x1100/3aff87a44b/two_arm_swings_prep.jpg",{"type":833,"content":900},[901,907,913,919],{"type":836,"content":902},[903],{"type":739,"content":904},[905],{"text":906,"type":743},"Stand behind the kettlebell with your feet slightly wider than shoulder-width apart",{"type":836,"content":908},[909],{"type":739,"content":910},[911],{"text":912,"type":743},"Bend over at the hip with your knees bent and back straight",{"type":836,"content":914},[915],{"type":739,"content":916},[917],{"text":918,"type":743},"Extend your arms downward and grasp the kettlebell handle with both hands using an overhand grip",{"type":836,"content":920},[921],{"type":739,"content":922},[923],{"text":924,"type":743},"Lift the kettlebell off of the floor and pull your forearms against your inner thighs while keeping your hips and knees bent with your low back taut",{"type":873,"attrs":926,"content":927},{"level":881},[928,930],{"text":929,"type":743},"Execution",{"type":745},{"type":747,"attrs":932},{"id":819,"body":933},[934],{"_uid":935,"image":936,"component":827},"i-c17743bc-4889-45c2-9e09-284b1f38fe14",{"id":937,"alt":938,"name":7,"focus":48,"title":938,"filename":939,"copyright":7,"fieldtype":50},3413485,"Shanie Smash Executing A Kettlebell Two Arm Swing","https://a.storyblok.com/f/115220/1100x1100/07e9763f5d/two_arm_swings_execution.jpg",{"type":833,"content":941},[942,948,954,960,966,972],{"type":836,"content":943},[944],{"type":739,"content":945},[946],{"text":947,"type":743},"Drive your hips forward, with your torso upright and your knees straight so the kettlebell is pushed forward and upward",{"type":836,"content":949},[950],{"type":739,"content":951},[952],{"text":953,"type":743},"Allow the kettlebell to swing back down",{"type":836,"content":955},[956],{"type":739,"content":957},[958],{"text":959,"type":743},"As the kettlebell approaches the lower position, fold at the hips while bending your knees",{"type":836,"content":961},[962],{"type":739,"content":963},[964],{"text":965,"type":743},"Your forearms make contact with your inner thighs, letting the kettlebell swing back under your hips",{"type":836,"content":967},[968],{"type":739,"content":969},[970],{"text":971,"type":743},"Immediately repeat the movement and continue to swing the kettlebell",{"type":836,"content":973},[974],{"type":739,"content":975},[976],{"text":977,"type":743},"Maintain shoulder-to-eye level height swings",{"type":873,"attrs":979,"content":980},{"level":881},[981,983],{"text":982,"type":743},"Return",{"type":745},{"type":747,"attrs":985},{"id":819,"body":986},[987],{"_uid":988,"image":989,"component":827},"i-a3773fe7-7a44-4864-ac07-ad62674195b9",{"id":990,"alt":991,"name":7,"focus":48,"title":991,"filename":992,"copyright":7,"fieldtype":50},3413486,"Shanie Smash Finishing A Kettlebell Two Arm Swing","https://a.storyblok.com/f/115220/1100x1100/c5c471fb1c/two_arm_swings_return.jpg",{"type":833,"content":994},[995,1001,1007],{"type":836,"content":996},[997],{"type":739,"content":998},[999],{"text":1000,"type":743},"Swing the kettlebell back down between your legs",{"type":836,"content":1002},[1003],{"type":739,"content":1004},[1005],{"text":1006,"type":743},"Allow the kettlebell to swing forward, but do not extend your hips and knees (as would be required to continue the swing)",{"type":836,"content":1008},[1009],{"type":739,"content":1010},[1011],{"text":1012,"type":743},"Slow the kettlebell's swing and place it on the floor in the original deadlift position",{"type":873,"attrs":1014,"content":1015},{"level":881},[1016],{"text":847,"type":743},{"type":873,"attrs":1018,"content":1019},{"level":881},[1020,1021],{"text":888,"type":743},{"type":745},{"type":747,"attrs":1023},{"id":819,"body":1024},[1025],{"_uid":1026,"image":1027,"component":827},"i-046a5604-6631-4bd1-8ac3-815f39c418f1",{"id":1028,"alt":1029,"name":7,"focus":48,"title":1029,"filename":1030,"copyright":7,"fieldtype":50},3413489,"Shanie Smash Prepping For A Kettlebell Goblet Squat","https://a.storyblok.com/f/115220/1100x1100/095ac24809/goblet_squat_prep.jpg",{"type":833,"content":1032},[1033,1039],{"type":836,"content":1034},[1035],{"type":739,"content":1036},[1037],{"text":1038,"type":743},"Stand with your feet shoulder-width apart or with a slightly wider stance",{"type":836,"content":1040},[1041],{"type":739,"content":1042},[1043],{"text":1044,"type":743},"Hold the kettlebell by the horns over your chest with both hands",{"type":873,"attrs":1046,"content":1047},{"level":881},[1048,1049],{"text":929,"type":743},{"type":745},{"type":747,"attrs":1051},{"id":819,"body":1052},[1053],{"_uid":1054,"image":1055,"component":827},"i-b82dcc6d-2f04-4814-9072-bacc5a21dfc8",{"id":1056,"alt":1057,"name":7,"focus":48,"title":1057,"filename":1058,"copyright":7,"fieldtype":50},3413491,"Shanie Smash Executing A Kettlebell Goblet Squat","https://a.storyblok.com/f/115220/1100x1100/c10acfbcdd/goblet_squat_execution.jpg",{"type":833,"content":1060},[1061,1067,1073,1079],{"type":836,"content":1062},[1063],{"type":739,"content":1064},[1065],{"text":1066,"type":743},"Squat down, bending your hips back while allowing your knees to bend forward, keeping your back straight and knees pointed in the same direction as your feet",{"type":836,"content":1068},[1069],{"type":739,"content":1070},[1071],{"text":1072,"type":743},"Descend until your thighs are just past parallel to the floor",{"type":836,"content":1074},[1075],{"type":739,"content":1076},[1077],{"text":1078,"type":743},"Extend your knees and hips until your legs are straight",{"type":836,"content":1080},[1081],{"type":739,"content":1082},[1083],{"text":1084,"type":743},"Return to stand and repeat",{"type":873,"attrs":1086,"content":1087},{"level":881},[1088],{"text":853,"type":743},{"type":873,"attrs":1090,"content":1091},{"level":881},[1092,1093],{"text":888,"type":743},{"type":745},{"type":747,"attrs":1095},{"id":819,"body":1096},[1097],{"_uid":1098,"image":1099,"component":827},"i-3a540cd4-c5ae-46af-9c1a-f25be72fca8e",{"id":1100,"alt":1101,"name":7,"focus":48,"title":1101,"filename":1102,"copyright":7,"fieldtype":50},3413492,"Shanie Smash Prepping For A Kettlebell Clean and Press","https://a.storyblok.com/f/115220/1100x1100/8fa5a9a25e/clean_and_press_prep.jpg",{"type":833,"content":1104},[1105,1111,1117],{"type":836,"content":1106},[1107],{"type":739,"content":1108},[1109],{"text":1110,"type":743},"Straddle the kettlebell with your feet slightly wider than shoulder-width apart",{"type":836,"content":1112},[1113],{"type":739,"content":1114},[1115],{"text":1116,"type":743},"Squat down with your arm extended downward between your legs and grasp the kettlebell handle with an overhand grip",{"type":836,"content":1118},[1119],{"type":739,"content":1120},[1121],{"text":1122,"type":743},"Position your shoulder over the kettlebell with a taut low back and your trunk close to vertical",{"type":873,"attrs":1124,"content":1125},{"level":881},[1126,1128],{"text":1127,"type":743},"Execution (Clean)",{"type":745},{"type":747,"attrs":1130},{"id":819,"body":1131},[1132],{"_uid":1133,"image":1134,"component":827},"i-e64a8c07-dcbf-4330-8301-5d7710b41180",{"id":1135,"alt":1136,"name":7,"focus":48,"title":1136,"filename":1137,"copyright":7,"fieldtype":50},3413498,"Shanie Smash Executing A Kettlebell Clean and Press","https://a.storyblok.com/f/115220/1100x1100/a597c903c5/kettlebell_clean_execution.jpg",{"type":833,"content":1139},[1140,1146,1152,1158,1164,1170],{"type":836,"content":1141},[1142],{"type":739,"content":1143},[1144],{"text":1145,"type":743},"Lift the kettlebell up off the floor by extending your hips and knees",{"type":836,"content":1147},[1148],{"type":739,"content":1149},[1150],{"text":1151,"type":743},"Once the kettlebell is off of the ground, vigorously raise your shoulder above the kettlebell while keeping it close to the body",{"type":836,"content":1153},[1154],{"type":739,"content":1155},[1156],{"text":1157,"type":743},"Jump upward, extending your body",{"type":836,"content":1159},[1160],{"type":739,"content":1161},[1162],{"text":1163,"type":743},"Raise your shoulder and pull the kettlebell upward with your arm allowing your elbow to bend out to the side, keeping the kettlebell close to your body",{"type":836,"content":1165},[1166],{"type":739,"content":1167},[1168],{"text":1169,"type":743},"Drop under the kettlebell, rotating your arm under the kettlebell",{"type":836,"content":1171},[1172],{"type":739,"content":1173},[1174],{"text":1175,"type":743},"Catch the kettlebell on the outside of your arm with your wrist straight while moving into a partial squat position",{"type":873,"attrs":1177,"content":1178},{"level":881},[1179,1181],{"text":1180,"type":743},"Execution (Jerk)",{"type":745},{"type":747,"attrs":1183},{"id":819,"body":1184},[1185],{"_uid":1186,"image":1187,"component":827},"i-6d345b87-5fe5-45fd-9e39-330a5e297a9b",{"id":1188,"alt":1136,"name":7,"focus":48,"title":1136,"filename":1189,"copyright":7,"fieldtype":50},3413499,"https://a.storyblok.com/f/115220/1100x1100/ecc99b47ab/kettlebell_press_execution.jpg",{"type":833,"content":1191},[1192,1198,1204],{"type":836,"content":1193},[1194],{"type":739,"content":1195},[1196],{"text":1197,"type":743},"Explosively drive upward with your legs, driving the kettlebell up off your arm",{"type":836,"content":1199},[1200],{"type":739,"content":1201},[1202],{"text":1203,"type":743},"Drop your body downward and bend your knees as fast as possible while vigorously extending your arm upward with your wrist straight",{"type":836,"content":1205},[1206],{"type":739,"content":1207},[1208],{"text":1209,"type":743},"Extend both legs",{"type":873,"attrs":1211,"content":1212},{"level":881},[1213,1214],{"text":982,"type":743},{"type":745},{"type":747,"attrs":1216},{"id":819,"body":1217},[1218],{"_uid":1219,"image":1220,"component":827},"i-8f295a45-a48e-4b68-a00b-dd5184210d3d",{"id":1221,"alt":1136,"name":7,"focus":48,"title":1136,"filename":1222,"copyright":7,"fieldtype":50},3413500,"https://a.storyblok.com/f/115220/1100x1100/6154d80c25/kettlebell_press_return.jpg",{"type":833,"content":1224},[1225,1231,1237,1243,1249,1255],{"type":836,"content":1226},[1227],{"type":739,"content":1228},[1229],{"text":1230,"type":743},"Lower the kettlebell to the front side of your body, catching it on the side of your arm with your wrist straight while initiating a squat position",{"type":836,"content":1232},[1233],{"type":739,"content":1234},[1235],{"text":1236,"type":743},"Decelerate the descent of your squat to absorb the weight of the fallen kettlebell, then immediately straighten your legs",{"type":836,"content":1238},[1239],{"type":739,"content":1240},[1241],{"text":1242,"type":743},"Drop the kettlebell by pulling your elbow back",{"type":836,"content":1244},[1245],{"type":739,"content":1246},[1247],{"text":1248,"type":743},"Continue to hold on to the kettlebell handle as it falls",{"type":836,"content":1250},[1251],{"type":739,"content":1252},[1253],{"text":1254,"type":743},"When your arm straightens, decelerate the descent of the kettlebell",{"type":836,"content":1256},[1257],{"type":739,"content":1258},[1259],{"text":1260,"type":743},"Lower the kettlebell to the ground between your legs while squatting down with a taut lower back and your trunk close to vertical",{"type":873,"attrs":1262,"content":1263},{"level":881},[1264],{"text":1265,"type":743},"Single-Leg RDL (10 reps on each side)",{"type":873,"attrs":1267,"content":1268},{"level":881},[1269,1270],{"text":888,"type":743},{"type":745},{"type":747,"attrs":1272},{"id":819,"body":1273},[1274],{"_uid":1275,"image":1276,"component":827},"i-e1bd7b39-8ef8-4ef3-adc8-2c6e5fa3f280",{"id":1277,"alt":1278,"name":7,"focus":48,"title":1278,"filename":1279,"copyright":7,"fieldtype":50},3413501,"Shanie Smash Prepping For A Kettlebell Single Leg RDL","https://a.storyblok.com/f/115220/1100x1100/6d20be33aa/single_leg_rdl_prep.jpg",{"type":833,"content":1281},[1282,1288],{"type":836,"content":1283},[1284],{"type":739,"content":1285},[1286],{"text":1287,"type":743},"Stand straddling the kettlebell",{"type":836,"content":1289},[1290],{"type":739,"content":1291},[1292],{"text":1293,"type":743},"With your knees straight, bend over and grasp the kettlebell handle with your right hand",{"type":873,"attrs":1295,"content":1296},{"level":881},[1297,1298],{"text":929,"type":743},{"type":745},{"type":747,"attrs":1300},{"id":819,"body":1301},[1302],{"_uid":1303,"image":1304,"component":827},"i-734c0f35-2c93-41e3-bac0-f303b5a9aaec",{"id":1305,"alt":1306,"name":7,"focus":48,"title":1306,"filename":1307,"copyright":7,"fieldtype":50},3413511,"Shanie Smash Executing A Kettlebell Single Leg RDL","https://a.storyblok.com/f/115220/1100x1100/4ed1a31864/single_leg_rdl_execution.jpg",{"type":833,"content":1309},[1310,1316,1322,1328,1334,1340,1346,1352,1358,1381],{"type":836,"content":1311},[1312],{"type":739,"content":1313},[1314],{"text":1315,"type":743},"Lift the kettlebell in your right hand and stand on your right leg",{"type":836,"content":1317},[1318],{"type":739,"content":1319},[1320],{"text":1321,"type":743},"Pack your shoulders and tuck your tailbone under slightly so that your pelvis is parallel to the floor",{"type":836,"content":1323},[1324],{"type":739,"content":1325},[1326],{"text":1327,"type":743},"Reach your left arm out to your side to help you maintain balance",{"type":836,"content":1329},[1330],{"type":739,"content":1331},[1332],{"text":1333,"type":743},"Hinge at the waist, moving your torso toward the floor",{"type":836,"content":1335},[1336],{"type":739,"content":1337},[1338],{"text":1339,"type":743},"Keep your head, spine, and pelvis aligned as you move and extend your left leg behind you while squeezing the glutes",{"type":836,"content":1341},[1342],{"type":739,"content":1343},[1344],{"text":1345,"type":743},"Keep your hips level with the floor and maintain your proud chest position",{"type":836,"content":1347},[1348],{"type":739,"content":1349},[1350],{"text":1351,"type":743},"Bend as far as you can without losing your alignment",{"type":836,"content":1353},[1354],{"type":739,"content":1355},[1356],{"text":1357,"type":743},"You should feel a stretch in the hamstrings of the working leg",{"type":836,"content":1359},[1360],{"type":739,"content":1361},[1362,1364,1368,1374,1379],{"text":1363,"type":743},"Squeeze your ",{"text":765,"type":743,"marks":1365},[1366],{"type":768,"attrs":1367},{"class":7},{"text":1369,"type":743,"marks":1370},"glutes",[1371],{"type":774,"attrs":1372},{"href":1373,"uuid":48,"anchor":48,"target":777,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{"text":1375,"type":743,"marks":1376},"  ",[1377],{"type":768,"attrs":1378},{"class":7},{"text":1380,"type":743},"as you come back up, extending your hips to lockout",{"type":836,"content":1382},[1383],{"type":739,"content":1384},[1385],{"text":1386,"type":743},"Alternate sides",{"type":873,"attrs":1388,"content":1389},{"level":881},[1390],{"text":865,"type":743},{"type":833,"content":1392},[1393,1399,1405,1411,1417,1423],{"type":836,"content":1394},[1395],{"type":739,"content":1396},[1397],{"text":1398,"type":743},"Begin in a forearm plank, elbows directly below your shoulders, and toes, hips, and head in a straight line",{"type":836,"content":1400},[1401],{"type":739,"content":1402},[1403],{"text":1404,"type":743},"Position your feet wider than hip-distance to form a stable base, and keep your hips low",{"type":836,"content":1406},[1407],{"type":739,"content":1408},[1409],{"text":1410,"type":743},"Place the kettlebell just behind your right hand",{"type":836,"content":1412},[1413],{"type":739,"content":1414},[1415],{"text":1416,"type":743},"Engaging the glutes, low back, and abdominal muscles, reach your left arm across your chest to grab the kettlebell, dragging it on its side by the handle under your body",{"type":836,"content":1418},[1419],{"type":739,"content":1420},[1421],{"text":1422,"type":743},"Pause when the kettlebell is just behind your left hand, stacked below your shoulder",{"type":836,"content":1424},[1425],{"type":739,"content":1426},[1427],{"text":1428,"type":743},"Repeat on the opposite side",{"type":739,"content":1430},[1431],{"text":1432,"type":743},"I implement strength training into my fitness regime at least three days a week. Try working with a lighter kettlebell and go up in weight as you get stronger. Kettlebells are a fun variation on the classic dumbbells and barbells you usually use when weight training, plus these exercises use different muscle groups which is key in any training routine.",{"type":739,"content":1434},[1435,1437,1441,1447,1451,1453,1457,1463,1467,1469,1473,1479],{"text":1436,"type":743},"For more ways to enhance your MMA, kickboxing, and ",{"text":765,"type":743,"marks":1438},[1439],{"type":768,"attrs":1440},{"class":7},{"text":1442,"type":743,"marks":1443},"boxing training",[1444],{"type":774,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"target":777,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1375,"type":743,"marks":1448},[1449],{"type":768,"attrs":1450},{"class":7},{"text":1452,"type":743},"check out the FightCamp ",{"text":765,"type":743,"marks":1454},[1455],{"type":768,"attrs":1456},{"class":7},{"text":1458,"type":743,"marks":1459},"YouTube channel",[1460],{"type":774,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"target":777,"linktype":48},"https://bit.ly/3oYefXf",{"text":1375,"type":743,"marks":1464},[1465],{"type":768,"attrs":1466},{"class":7},{"text":1468,"type":743},"and ",{"text":765,"type":743,"marks":1470},[1471],{"type":768,"attrs":1472},{"class":7},{"text":1474,"type":743,"marks":1475},"subscribe",[1476],{"type":774,"attrs":1477},{"href":1478,"uuid":48,"anchor":48,"target":777,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":1480,"type":743},".",{"type":739,"content":1482},[1483,1485,1491],{"text":1484,"type":743},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1486,"type":743,"marks":1487},"FightCamp App",[1488],{"type":774,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1492,"type":743}," and train with real fighters from the comfort of your own home.",{"type":873,"attrs":1494,"content":1495},{"level":881},[1496],{"text":1497,"type":743},"Related Articles",{"type":739,"content":1499},[1500,1506,1507,1513,1514,1520,1521,1527,1528],{"text":1501,"type":743,"marks":1502},"3-Month Summer Body Workout Plan For Women: Month 1",[1503],{"type":774,"attrs":1504},{"href":1505,"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":745},{"text":1508,"type":743,"marks":1509},"QUICK 15-Minute Summer Workout Routine",[1510],{"type":774,"attrs":1511},{"href":1512,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":745},{"text":1515,"type":743,"marks":1516},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1517],{"type":774,"attrs":1518},{"href":1519,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":745},{"text":1522,"type":743,"marks":1523},"6 BEST Boxing Resources For Women",[1524],{"type":774,"attrs":1525},{"href":1526,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":745},{"text":1529,"type":743,"marks":1530},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1531],{"type":774,"attrs":1532},{"href":1533,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1536,"component":118,"meta_info":1537,"meta_title":7,"block_image":1538,"cover_image":1539,"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},[],[],"2021-07-19 00:00","article",{"_uid":1545,"title":695,"plugin":43,"description":1546},"853c0894-bdd5-416e-b4d1-cf822b0a5d5d","A kettlebell circuit perfect for your MMA, kickboxing, and boxing training. Work your full-body with goblet squats, arm swings, cleans and presses, and more.",{"id":1548,"alt":657,"name":7,"focus":48,"title":657,"filename":1549,"copyright":7,"fieldtype":50},3413476,"https://a.storyblok.com/f/115220/2400x990/8ba1044c03/4-round-kettlebell-circuit-for-boxing-training.jpg",[],[],"shanie-smash-s-4-round-kettlebell-circuit-for-boxing-training","blogs/shanie-smash-s-4-round-kettlebell-circuit-for-boxing-training",-1500,[],60887917,"cf42345c-2c1a-4e57-b232-27912435c566","2021-07-19T02:34:00.000Z","training/{{story.slug}}",[],["Reactive",1562],[1563,1807,2135,2367,2543,2964],{"name":1564,"created_at":1565,"published_at":1566,"updated_at":1567,"id":1568,"uuid":1569,"content":1570,"slug":1799,"full_slug":1800,"sort_by_date":48,"position":1801,"tag_list":1802,"is_startpage":9,"parent_id":1556,"meta_data":48,"group_id":1804,"first_published_at":1805,"release_id":48,"lang":60,"path":1559,"alternates":1806,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1571,"faqs":1572,"title":1564,"topic":1581,"author":1596,"content":1597,"category":1780,"schedule":1788,"component":1543,"meta_info":1789,"cover_image":1793,"description":1797,"contributors":1798},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1573,1577],{"_uid":1574,"answer":1575,"question":1576,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1578,"answer":1579,"question":1580,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1582,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1594,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1583,"component":39,"meta_info":1591,"block_image":1592,"cover_image":1593,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1584,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1589,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1585,"component":118,"meta_info":1586,"meta_title":7,"block_image":1587,"cover_image":1588,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":736,"content":1598},[1599,1604,1608,1613,1617,1622,1626,1652,1657,1661,1666,1670,1675,1679,1684,1697,1702,1715,1720,1724,1729,1733,1738,1742,1747,1751,1756,1760,1765],{"type":873,"attrs":1600,"content":1601},{"level":875},[1602],{"text":1603,"type":743},"Staying Safe While Exercising in the Cold",{"type":739,"content":1605},[1606],{"text":1607,"type":743},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":873,"attrs":1609,"content":1610},{"level":881},[1611],{"text":1612,"type":743},"Watch the Windchill",{"type":739,"content":1614},[1615],{"text":1616,"type":743},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":873,"attrs":1618,"content":1619},{"level":881},[1620],{"text":1621,"type":743},"Protect Your Extremities",{"type":739,"content":1623},[1624],{"text":1625,"type":743},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":833,"content":1627},[1628,1634,1640,1646],{"type":836,"content":1629},[1630],{"type":739,"content":1631},[1632],{"text":1633,"type":743},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":836,"content":1635},[1636],{"type":739,"content":1637},[1638],{"text":1639,"type":743},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":836,"content":1641},[1642],{"type":739,"content":1643},[1644],{"text":1645,"type":743},"Wear a hat or headband that covers your ears",{"type":836,"content":1647},[1648],{"type":739,"content":1649},[1650],{"text":1651,"type":743},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":873,"attrs":1653,"content":1654},{"level":881},[1655],{"text":1656,"type":743},"Wear Layers",{"type":739,"content":1658},[1659],{"text":1660,"type":743},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":873,"attrs":1662,"content":1663},{"level":881},[1664],{"text":1665,"type":743},"Don’t Forget Sunscreen",{"type":739,"content":1667},[1668],{"text":1669,"type":743},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":873,"attrs":1671,"content":1672},{"level":875},[1673],{"text":1674,"type":743},"Getting Motivated to Workout in the Cold ",{"type":739,"content":1676},[1677],{"text":1678,"type":743},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":873,"attrs":1680,"content":1681},{"level":881},[1682],{"text":1683,"type":743},"Invest in New Activewear",{"type":739,"content":1685},[1686,1688,1695],{"text":1687,"type":743},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1689,"type":743,"marks":1690},"new workout gear",[1691],{"type":774,"attrs":1692},{"href":1693,"uuid":48,"anchor":48,"custom":1694,"target":777,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1696,"type":743}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":873,"attrs":1698,"content":1699},{"level":881},[1700],{"text":1701,"type":743},"Find a Workout Buddy",{"type":739,"content":1703},[1704,1706,1713],{"text":1705,"type":743},"Accountability! Accountability! Accountability! Finding a ",{"text":1707,"type":743,"marks":1708},"workout buddy",[1709],{"type":774,"attrs":1710},{"href":1711,"uuid":48,"anchor":48,"custom":1712,"target":777,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1714,"type":743}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":873,"attrs":1716,"content":1717},{"level":881},[1718],{"text":1719,"type":743},"Benefits of Working Out in the Cold",{"type":739,"content":1721},[1722],{"text":1723,"type":743},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":873,"attrs":1725,"content":1726},{"level":881},[1727],{"text":1728,"type":743},"Combat Seasonal Affective Disorder",{"type":739,"content":1730},[1731],{"text":1732,"type":743},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":873,"attrs":1734,"content":1735},{"level":881},[1736],{"text":1737,"type":743},"Boost Your Immune System",{"type":739,"content":1739},[1740],{"text":1741,"type":743},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":873,"attrs":1743,"content":1744},{"level":881},[1745],{"text":1746,"type":743},"Diverse Training Options",{"type":739,"content":1748},[1749],{"text":1750,"type":743},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":873,"attrs":1752,"content":1753},{"level":881},[1754],{"text":1755,"type":743},"Burn More Calories",{"type":739,"content":1757},[1758],{"text":1759,"type":743},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":873,"attrs":1761,"content":1762},{"level":875},[1763],{"text":1764,"type":743},"Train Like a Fighter in the Cold",{"type":739,"content":1766},[1767,1769,1778],{"text":1768,"type":743},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1770,"type":743,"marks":1771},"FightCamp",[1772,1776],{"type":774,"attrs":1773},{"href":1774,"uuid":48,"anchor":48,"custom":1775,"target":777,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1777},"underline",{"text":1779,"type":743}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1781,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1790,"title":1791,"plugin":43,"description":1792},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1794,"alt":1795,"name":7,"focus":7,"title":1795,"filename":1796,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1803],"featured","dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1808,"created_at":1809,"published_at":1810,"updated_at":1811,"id":1812,"uuid":1813,"content":1814,"slug":2129,"full_slug":2130,"sort_by_date":48,"position":2131,"tag_list":2132,"is_startpage":9,"parent_id":1556,"meta_data":48,"group_id":2133,"first_published_at":1810,"release_id":48,"lang":60,"path":1559,"alternates":2134,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1815,"faqs":1816,"title":1808,"topic":1849,"author":1864,"content":1865,"category":2111,"schedule":2119,"component":1543,"meta_info":2120,"cover_image":2124,"description":2123,"contributors":2128},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1817,1821,1825,1829,1833,1837,1841,1845],{"_uid":1818,"answer":1819,"question":1820,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1822,"answer":1823,"question":1824,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1826,"answer":1827,"question":1828,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1830,"answer":1831,"question":1832,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1834,"answer":1835,"question":1836,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1838,"answer":1839,"question":1840,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1842,"answer":1843,"question":1844,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1846,"answer":1847,"question":1848,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1850,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1862,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1863,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1851,"component":39,"meta_info":1859,"block_image":1860,"cover_image":1861,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1852,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1857,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1858,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1853,"component":118,"meta_info":1854,"meta_title":7,"block_image":1855,"cover_image":1856,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":736,"content":1866},[1867,1887,1891,1895,1900,1904,1917,1937,1941,1951,1954,1959,1970,1990,1995,2005,2033,2038,2048,2060,2065,2092,2097,2107],{"type":739,"content":1868},[1869,1871,1877,1879,1885],{"text":1870,"type":743},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1872,"type":743,"marks":1873},"over two hours each day",[1874],{"type":774,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1878,"type":743}," on social media. The ",{"text":1880,"type":743,"marks":1881},"CDC",[1882],{"type":774,"attrs":1883},{"href":1884,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1886,"type":743}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":739,"content":1888},[1889],{"text":1890,"type":743},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":739,"content":1892},[1893],{"text":1894,"type":743},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":873,"attrs":1896,"content":1897},{"level":875},[1898],{"text":1899,"type":743},"Benefits of a 30-Minute Boxing Workout",{"type":873,"attrs":1901,"content":1902},{"level":881},[1903],{"text":1828,"type":743},{"type":747,"attrs":1905},{"id":1906,"body":1907},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1908],{"url":1909,"_uid":1911,"image":1912,"component":827,"copyright_details":1916},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1913,"alt":1914,"name":7,"focus":48,"title":1914,"filename":1915,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":739,"content":1918},[1919,1921,1927,1929,1935],{"text":1920,"type":743},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1922,"type":743,"marks":1923},"heavy bag",[1924],{"type":774,"attrs":1925},{"href":1926,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1928,"type":743},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1930,"type":743,"marks":1931},"fantastic shape",[1932],{"type":774,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1936,"type":743},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":873,"attrs":1938,"content":1939},{"level":881},[1940],{"text":1832,"type":743},{"type":747,"attrs":1942},{"id":1906,"body":1943},[1944],{"url":1945,"_uid":1946,"image":1947,"component":827,"copyright_details":1950},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1948,"alt":1914,"name":7,"focus":48,"title":1914,"filename":1949,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":739,"content":1952},[1953],{"text":1831,"type":743},{"type":873,"attrs":1955,"content":1956},{"level":881},[1957],{"text":1958,"type":743},"Stress Relief",{"type":747,"attrs":1960},{"id":1906,"body":1961},[1962],{"url":1963,"_uid":1964,"image":1965,"component":827,"copyright_details":1969},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1966,"alt":1967,"name":7,"focus":48,"title":1967,"filename":1968,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":739,"content":1971},[1972,1974,1980,1982,1988],{"text":1973,"type":743},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1975,"type":743,"marks":1976},"unleashing that stress",[1977],{"type":774,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1981,"type":743}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1983,"type":743,"marks":1984},"safe and healthy outlet",[1985],{"type":774,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1989,"type":743}," for anyone who has ever felt the need to just get it all out.",{"type":873,"attrs":1991,"content":1992},{"level":881},[1993],{"text":1994,"type":743},"Mental Wellness",{"type":747,"attrs":1996},{"id":1906,"body":1997},[1998],{"url":1999,"_uid":2000,"image":2001,"component":827,"copyright_details":2004},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2002,"alt":1914,"name":7,"focus":48,"title":1914,"filename":2003,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":739,"content":2006},[2007,2009,2015,2017,2023,2025,2031],{"text":2008,"type":743},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2010,"type":743,"marks":2011},"prevent age-related cognitive decline",[2012],{"type":774,"attrs":2013},{"href":2014,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2016,"type":743},". Studies have also shown that as little as ",{"text":2018,"type":743,"marks":2019},"15 minutes per day",[2020],{"type":774,"attrs":2021},{"href":2022,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2024,"type":743}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2026,"type":743,"marks":2027},"regulate your emotional well-being",[2028],{"type":774,"attrs":2029},{"href":2030,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2032,"type":743}," over time with consistent workouts.",{"type":873,"attrs":2034,"content":2035},{"level":881},[2036],{"text":2037,"type":743},"Convenience",{"type":747,"attrs":2039},{"id":1906,"body":2040},[2041],{"url":2042,"_uid":2043,"image":2044,"component":827,"copyright_details":2047},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2045,"alt":1914,"name":7,"focus":48,"title":1914,"filename":2046,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":739,"content":2049},[2050,2052,2058],{"text":2051,"type":743},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2053,"type":743,"marks":2054},"boxing training at home",[2055],{"type":774,"attrs":2056},{"href":2057,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2059,"type":743},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":873,"attrs":2061,"content":2062},{"level":875},[2063],{"text":2064,"type":743},"30-Minute Throwdown",{"type":739,"content":2066},[2067,2069,2075,2077,2083,2085,2090],{"text":2068,"type":743},"You can start getting all the benefits of ",{"text":2070,"type":743,"marks":2071},"boxing at home",[2072],{"type":774,"attrs":2073},{"href":2074,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2076,"type":743}," with no equipment at all. ",{"text":2078,"type":743,"marks":2079},"Shadowboxing",[2080],{"type":774,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2084,"type":743}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1922,"type":743,"marks":2086},[2087],{"type":774,"attrs":2088},{"href":2089,"uuid":48,"anchor":48,"target":777,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2091,"type":743}," to your home gym can be life-changing.",{"type":873,"attrs":2093,"content":2094},{"level":875},[2095],{"text":2096,"type":743},"Train Like a Fighter",{"type":739,"content":2098},[2099,2101,2105],{"text":2100,"type":743},"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":1770,"type":743,"marks":2102},[2103],{"type":774,"attrs":2104},{"href":1774,"uuid":48,"anchor":48,"target":777,"linktype":13},{"text":2106,"type":743}," 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":739,"content":2108},[2109],{"text":2110,"type":743},"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":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"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},[],[],"2022-12-05 00:00",{"_uid":2121,"title":2122,"plugin":43,"description":2123},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2125,"alt":2126,"name":7,"focus":48,"title":2126,"filename":2127,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1803],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2136,"created_at":2137,"published_at":2138,"updated_at":2139,"id":2140,"uuid":2141,"content":2142,"slug":2360,"full_slug":2361,"sort_by_date":48,"position":2362,"tag_list":2363,"is_startpage":9,"parent_id":1556,"meta_data":48,"group_id":2364,"first_published_at":2365,"release_id":48,"lang":60,"path":1559,"alternates":2366,"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":2143,"faqs":2144,"title":2136,"topic":2165,"author":1596,"content":2180,"category":2342,"schedule":2350,"component":1543,"meta_info":2351,"cover_image":2355,"description":2354,"contributors":2359},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2145,2149,2153,2157,2161],{"_uid":2146,"answer":2147,"question":2148,"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":2150,"answer":2151,"question":2152,"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":2154,"answer":2155,"question":2156,"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":2158,"answer":2159,"question":2160,"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":2162,"answer":2163,"question":2164,"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":2166,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2178,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2167,"component":39,"meta_info":2175,"block_image":2176,"cover_image":2177,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2168,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2173,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2169,"component":118,"meta_info":2170,"meta_title":7,"block_image":2171,"cover_image":2172,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":2181},[2182,2186,2190,2194,2207,2211,2215,2220,2232,2245,2250,2261,2265,2287,2292,2303,2316,2321,2325,2329,2338],{"type":739,"content":2183},[2184],{"text":2185,"type":743},"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":739,"content":2187},[2188],{"text":2189,"type":743},"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":873,"attrs":2191,"content":2192},{"level":875},[2193],{"text":2148,"type":743},{"type":739,"content":2195},[2196,2198,2205],{"text":2197,"type":743},"According to the ",{"text":2199,"type":743,"marks":2200},"Mayo Clinic",[2201],{"type":774,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"custom":2204,"target":777,"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":2206,"type":743},", 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":739,"content":2208},[2209],{"text":2210,"type":743},"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":739,"content":2212},[2213],{"text":2214,"type":743},"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":873,"attrs":2216,"content":2217},{"level":875},[2218],{"text":2219,"type":743},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":747,"attrs":2221},{"id":2222,"body":2223},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2224],{"url":2225,"_uid":2226,"image":2227,"component":827,"copyright_details":2231},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2228,"alt":2229,"name":7,"focus":48,"title":2229,"filename":2230,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":739,"content":2233},[2234,2236,2243],{"text":2235,"type":743},"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":2237,"type":743,"marks":2238},"burn more calories",[2239],{"type":774,"attrs":2240},{"href":2241,"uuid":48,"anchor":48,"custom":2242,"target":777,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2244,"type":743}," even after you’re done working out.",{"type":873,"attrs":2246,"content":2247},{"level":875},[2248],{"text":2249,"type":743},"Kickboxing Is A Full Body Workout",{"type":747,"attrs":2251},{"id":2222,"body":2252},[2253],{"url":2254,"_uid":2255,"image":2256,"component":827,"copyright_details":2260},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2257,"alt":2258,"name":7,"focus":48,"title":2258,"filename":2259,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":739,"content":2262},[2263],{"text":2264,"type":743},"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":739,"content":2266},[2267,2269,2276,2278,2285],{"text":2268,"type":743},"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":2270,"type":743,"marks":2271},"all-level lower body workout",[2272],{"type":774,"attrs":2273},{"href":2274,"uuid":48,"anchor":48,"custom":2275,"target":777,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2277,"type":743}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2279,"type":743,"marks":2280},"upper body workout",[2281],{"type":774,"attrs":2282},{"href":2283,"uuid":48,"anchor":48,"custom":2284,"target":777,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2286,"type":743}," led by Flo Master.",{"type":873,"attrs":2288,"content":2289},{"level":875},[2290],{"text":2291,"type":743},"Boxing Can Be Low-Impact",{"type":747,"attrs":2293},{"id":2222,"body":2294},[2295],{"url":2296,"_uid":2297,"image":2298,"component":827,"copyright_details":2302},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2299,"alt":2300,"name":7,"focus":48,"title":2300,"filename":2301,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":739,"content":2304},[2305,2307,2314],{"text":2306,"type":743},"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":2308,"type":743,"marks":2309},"shadowboxing",[2310],{"type":774,"attrs":2311},{"href":2312,"uuid":48,"anchor":48,"custom":2313,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2315,"type":743}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":873,"attrs":2317,"content":2318},{"level":875},[2319],{"text":2320,"type":743},"Kick Boring Cardio To The Curb",{"type":739,"content":2322},[2323],{"text":2324,"type":743},"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":873,"attrs":2326,"content":2327},{"level":875},[2328],{"text":2096,"type":743},{"type":739,"content":2330},[2331,2332,2337],{"text":2100,"type":743},{"text":1770,"type":743,"marks":2333},[2334],{"type":774,"attrs":2335},{"href":1774,"uuid":48,"anchor":48,"custom":2336,"target":777,"linktype":13},{},{"text":2106,"type":743},{"type":739,"content":2339},[2340],{"text":2341,"type":743},"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":2343,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2348,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2344,"component":118,"meta_info":2345,"meta_title":7,"block_image":2346,"cover_image":2347,"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":2352,"title":2353,"plugin":43,"description":2354},"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":2356,"alt":2357,"name":7,"focus":48,"title":2357,"filename":2358,"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,[1803],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2368,"created_at":2369,"published_at":2370,"updated_at":2371,"id":2372,"uuid":2373,"content":2374,"slug":2537,"full_slug":2538,"sort_by_date":48,"position":2539,"tag_list":2540,"is_startpage":9,"parent_id":1556,"meta_data":48,"group_id":2541,"first_published_at":2370,"release_id":48,"lang":60,"path":1559,"alternates":2542,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2375,"faqs":2376,"title":2368,"topic":2393,"author":2408,"content":2409,"category":2518,"schedule":2526,"component":1543,"meta_info":2527,"cover_image":2531,"description":2535,"contributors":2536},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2377,2381,2385,2389],{"_uid":2378,"answer":2379,"question":2380,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2382,"answer":2383,"question":2384,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2386,"answer":2387,"question":2388,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2390,"answer":2391,"question":2392,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2394,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2406,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2395,"component":39,"meta_info":2403,"block_image":2404,"cover_image":2405,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2396,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2401,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2402,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2397,"component":118,"meta_info":2398,"meta_title":7,"block_image":2399,"cover_image":2400,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":736,"content":2410},[2411,2415,2420,2440,2445,2449,2454,2457,2462,2474,2479,2492,2497,2501,2505,2515],{"type":739,"content":2412},[2413],{"text":2414,"type":743},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":873,"attrs":2416,"content":2417},{"level":875},[2418],{"text":2419,"type":743},"Practice, Practice, Practice",{"type":739,"content":2421},[2422,2424,2429,2431,2438],{"text":2423,"type":743},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2425,"type":743,"marks":2426},"always",[2427],{"type":2428},"italic",{"text":2430,"type":743}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2432,"type":743,"marks":2433},"mirror",[2434],{"type":774,"attrs":2435},{"href":2436,"uuid":48,"anchor":48,"custom":2437,"target":777,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2439,"type":743}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":873,"attrs":2441,"content":2442},{"level":881},[2443],{"text":2444,"type":743},"Shoulder Touch Drill",{"type":739,"content":2446},[2447],{"text":2448,"type":743},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":873,"attrs":2450,"content":2451},{"level":881},[2452],{"text":2453,"type":743},"Cobra Bag",{"type":739,"content":2455},[2456],{"text":2383,"type":743},{"type":873,"attrs":2458,"content":2459},{"level":881},[2460],{"text":2461,"type":743},"Sparring",{"type":739,"content":2463},[2464,2466,2472],{"text":2465,"type":743},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2461,"type":743,"marks":2467},[2468],{"type":774,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":777,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2473,"type":743}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":873,"attrs":2475,"content":2476},{"level":881},[2477],{"text":2478,"type":743},"“Free flow” mitt work",{"type":739,"content":2480},[2481,2483,2490],{"text":2482,"type":743},"Free flow ",{"text":2484,"type":743,"marks":2485},"mitt work",[2486],{"type":774,"attrs":2487},{"href":2488,"uuid":48,"anchor":48,"custom":2489,"target":777,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2491,"type":743}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":873,"attrs":2493,"content":2494},{"level":881},[2495],{"text":2496,"type":743},"Think Fast",{"type":739,"content":2498},[2499],{"text":2500,"type":743},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":873,"attrs":2502,"content":2503},{"level":875},[2504],{"text":2096,"type":743},{"type":739,"content":2506},[2507,2508,2513],{"text":2100,"type":743},{"text":1770,"type":743,"marks":2509},[2510],{"type":774,"attrs":2511},{"href":1774,"uuid":48,"anchor":48,"custom":2512,"target":777,"linktype":13},{},{"text":2514,"type":743}," 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":739,"content":2516},[2517],{"text":2110,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2519,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2524,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2525,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2520,"component":118,"meta_info":2521,"meta_title":7,"block_image":2522,"cover_image":2523,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2528,"title":2529,"plugin":43,"description":2530},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2532,"alt":2533,"name":7,"focus":7,"title":2533,"filename":2534,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1803],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2544,"created_at":2545,"published_at":2546,"updated_at":2547,"id":2548,"uuid":2549,"content":2550,"slug":2957,"full_slug":2958,"sort_by_date":48,"position":2959,"tag_list":2960,"is_startpage":9,"parent_id":1556,"meta_data":48,"group_id":2961,"first_published_at":2962,"release_id":48,"lang":60,"path":1559,"alternates":2963,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2551,"faqs":2552,"title":2544,"topic":2573,"author":2588,"content":2589,"category":2941,"schedule":2949,"component":1543,"meta_info":2950,"cover_image":2953,"description":2952,"contributors":2956},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2553,2557,2561,2565,2569],{"_uid":2554,"answer":2555,"question":2556,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2558,"answer":2559,"question":2560,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2562,"answer":2563,"question":2564,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2566,"answer":2567,"question":2568,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2570,"answer":2571,"question":2572,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2574,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2586,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2575,"component":39,"meta_info":2583,"block_image":2584,"cover_image":2585,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2576,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2577,"component":118,"meta_info":2578,"meta_title":7,"block_image":2579,"cover_image":2580,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":736,"content":2590},[2591,2595,2598,2610,2615,2620,2685,2690,2716,2721,2725,2730,2738,2750,2755,2766,2771,2782,2787,2798,2803,2815,2820,2831,2836,2856,2861,2866,2886,2891,2910,2915,2928,2932],{"type":739,"content":2592},[2593],{"text":2594,"type":743},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":739,"content":2596},[2597],{"text":2555,"type":743},{"type":747,"attrs":2599},{"id":2600,"body":2601},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2602],{"_uid":2603,"link":2604,"image":2606,"title":2608,"component":759},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2605,"linktype":13,"fieldtype":14,"cached_url":2605},"https://pin.it/2zdpNMs",{"id":2607,"alt":2608,"name":7,"focus":48,"title":2608,"filename":2609,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":873,"attrs":2611,"content":2612},{"level":875},[2613],{"text":2614,"type":743},"Top Rock Step-By-Step",{"type":873,"attrs":2616,"content":2617},{"level":881},[2618],{"text":2619,"type":743},"The Feet",{"type":833,"content":2621},[2622,2628,2648,2654,2673,2679],{"type":836,"content":2623},[2624],{"type":739,"content":2625},[2626],{"text":2627,"type":743},"Begin by starting in an athletic stance on the balls of your feet",{"type":836,"content":2629},[2630,2634],{"type":739,"content":2631},[2632],{"text":2633,"type":743},"To start, being by doing a “step out”",{"type":833,"content":2635},[2636,2642],{"type":836,"content":2637},[2638],{"type":739,"content":2639},[2640],{"text":2641,"type":743},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":836,"content":2643},[2644],{"type":739,"content":2645},[2646],{"text":2647,"type":743},"Pause for a half-second",{"type":836,"content":2649},[2650],{"type":739,"content":2651},[2652],{"text":2653,"type":743},"Return to the starting stance by performing a slight hop backward",{"type":836,"content":2655},[2656,2660],{"type":739,"content":2657},[2658],{"text":2659,"type":743},"Once returned, perform the opposite foot “step out”",{"type":833,"content":2661},[2662,2668],{"type":836,"content":2663},[2664],{"type":739,"content":2665},[2666],{"text":2667,"type":743},"Make sure the step out is in front of the opposite foot and crosses over",{"type":836,"content":2669},[2670],{"type":739,"content":2671},[2672],{"text":2647,"type":743},{"type":836,"content":2674},[2675],{"type":739,"content":2676},[2677],{"text":2678,"type":743},"Hop back to the starting position",{"type":836,"content":2680},[2681],{"type":739,"content":2682},[2683],{"text":2684,"type":743},"Continue Top Rocking for the remainder of the set",{"type":873,"attrs":2686,"content":2687},{"level":881},[2688],{"text":2689,"type":743},"The Arms",{"type":833,"content":2691},[2692,2698,2704,2710],{"type":836,"content":2693},[2694],{"type":739,"content":2695},[2696],{"text":2697,"type":743},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":836,"content":2699},[2700],{"type":739,"content":2701},[2702],{"text":2703,"type":743},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":836,"content":2705},[2706],{"type":739,"content":2707},[2708],{"text":2709,"type":743},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":836,"content":2711},[2712],{"type":739,"content":2713},[2714],{"text":2715,"type":743},"Continue using this arm motion to help with rhythm and balance",{"type":873,"attrs":2717,"content":2718},{"level":875},[2719],{"text":2720,"type":743},"Movement Key Points",{"type":739,"content":2722},[2723],{"text":2724,"type":743},"Here are some key things to focus on while performing the Top Rock:",{"type":873,"attrs":2726,"content":2727},{"level":881},[2728],{"text":2729,"type":743},"Start by swinging your arms",{"type":833,"content":2731},[2732],{"type":836,"content":2733},[2734],{"type":739,"content":2735},[2736],{"text":2737,"type":743},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":747,"attrs":2739},{"id":2740,"body":2741},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2742],{"url":2743,"_uid":2744,"image":2745,"component":827,"copyright_details":2749},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2746,"alt":2747,"name":7,"focus":48,"title":2747,"filename":2748,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":873,"attrs":2751,"content":2752},{"level":881},[2753],{"text":2754,"type":743},"On each hop back, your arms should cross in front of your chest",{"type":747,"attrs":2756},{"id":2740,"body":2757},[2758],{"url":2759,"_uid":2760,"image":2761,"component":827,"copyright_details":2765},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2762,"alt":2763,"name":7,"focus":48,"title":2763,"filename":2764,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":873,"attrs":2767,"content":2768},{"level":881},[2769],{"text":2770,"type":743},"One foot should cross at a time",{"type":747,"attrs":2772},{"id":2740,"body":2773},[2774],{"url":2775,"_uid":2776,"image":2777,"component":827,"copyright_details":2781},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2778,"alt":2779,"name":7,"focus":48,"title":2779,"filename":2780,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":873,"attrs":2783,"content":2784},{"level":881},[2785],{"text":2786,"type":743},"Perform the movement by staying on the balls of your feet",{"type":747,"attrs":2788},{"id":2740,"body":2789},[2790],{"url":2791,"_uid":2792,"image":2793,"component":827,"copyright_details":2797},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2794,"alt":2795,"name":7,"focus":48,"title":2795,"filename":2796,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":873,"attrs":2799,"content":2800},{"level":881},[2801],{"text":2802,"type":743},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":747,"attrs":2804},{"id":2805,"body":2806},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2807],{"url":2808,"_uid":2809,"image":2810,"component":827,"copyright_details":2814},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2811,"alt":2812,"name":7,"focus":48,"title":2812,"filename":2813,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":873,"attrs":2816,"content":2817},{"level":881},[2818],{"text":2819,"type":743},"Stay loose and have fun!",{"type":747,"attrs":2821},{"id":2740,"body":2822},[2823],{"url":2824,"_uid":2825,"image":2826,"component":827,"copyright_details":2830},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2827,"alt":2828,"name":7,"focus":48,"title":2828,"filename":2829,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":873,"attrs":2832,"content":2833},{"level":875},[2834],{"text":2835,"type":743},"Muscles Used",{"type":833,"content":2837},[2838,2844,2850],{"type":836,"content":2839},[2840],{"type":739,"content":2841},[2842],{"text":2843,"type":743},"Deltoids",{"type":836,"content":2845},[2846],{"type":739,"content":2847},[2848],{"text":2849,"type":743},"Core",{"type":836,"content":2851},[2852],{"type":739,"content":2853},[2854],{"text":2855,"type":743},"Calves",{"type":873,"attrs":2857,"content":2858},{"level":875},[2859],{"text":2860,"type":743},"Application",{"type":873,"attrs":2862,"content":2863},{"level":881},[2864],{"text":2865,"type":743},"For Sets",{"type":833,"content":2867},[2868,2874,2880],{"type":836,"content":2869},[2870],{"type":739,"content":2871},[2872],{"text":2873,"type":743},"Perform 3-6 sets",{"type":836,"content":2875},[2876],{"type":739,"content":2877},[2878],{"text":2879,"type":743},"12-20 repetitions each way",{"type":836,"content":2881},[2882],{"type":739,"content":2883},[2884],{"text":2885,"type":743},"Rest 30-45 seconds between sets",{"type":873,"attrs":2887,"content":2888},{"level":881},[2889],{"text":2890,"type":743},"For Time",{"type":833,"content":2892},[2893,2898,2904],{"type":836,"content":2894},[2895],{"type":739,"content":2896},[2897],{"text":2873,"type":743},{"type":836,"content":2899},[2900],{"type":739,"content":2901},[2902],{"text":2903,"type":743},"Perform for 30-90 seconds",{"type":836,"content":2905},[2906],{"type":739,"content":2907},[2908],{"text":2909,"type":743},"Rest 45-60 seconds between sets",{"type":873,"attrs":2911,"content":2912},{"level":875},[2913],{"text":2914,"type":743},"Dance Moves For Boxers",{"type":739,"content":2916},[2917,2919,2926],{"text":2918,"type":743},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2920,"type":743,"marks":2921},"Flo Master",[2922],{"type":774,"attrs":2923},{"href":2924,"uuid":48,"anchor":48,"custom":2925,"target":777,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2927,"type":743},". ",{"type":873,"attrs":2929,"content":2930},{"level":875},[2931],{"text":2096,"type":743},{"type":739,"content":2933},[2934,2935,2940],{"text":2100,"type":743},{"text":1770,"type":743,"marks":2936},[2937],{"type":774,"attrs":2938},{"href":1774,"uuid":48,"anchor":48,"custom":2939,"target":777,"linktype":13},{},{"text":1779,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2942,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2947,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2943,"component":118,"meta_info":2944,"meta_title":7,"block_image":2945,"cover_image":2946,"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},[],[],"2022-12-09 00:00",{"_uid":2951,"title":2544,"plugin":43,"description":2952},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2954,"alt":2544,"name":7,"focus":48,"title":2544,"filename":2955,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1803],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2965,"created_at":2966,"published_at":2967,"updated_at":2968,"id":2969,"uuid":2970,"content":2971,"slug":3304,"full_slug":3305,"sort_by_date":48,"position":3306,"tag_list":3307,"is_startpage":9,"parent_id":1556,"meta_data":48,"group_id":3308,"first_published_at":3309,"release_id":48,"lang":60,"path":1559,"alternates":3310,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2972,"faqs":2973,"title":2965,"topic":2986,"author":3001,"content":3002,"category":3285,"schedule":3293,"component":1543,"meta_info":3294,"cover_image":3298,"description":3302,"contributors":3303},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2974,2978,2982],{"_uid":2975,"answer":2976,"question":2977,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2979,"answer":2980,"question":2981,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2983,"answer":2984,"question":2985,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2987,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2999,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3000,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2988,"component":39,"meta_info":2996,"block_image":2997,"cover_image":2998,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2989,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2990,"component":118,"meta_info":2991,"meta_title":7,"block_image":2992,"cover_image":2993,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":736,"content":3003},[3004,3018,3022,3034,3039,3044,3074,3079,3106,3111,3133,3138,3160,3165,3187,3192,3219,3224,3240,3244,3268,3272,3282],{"type":739,"content":3005},[3006,3008,3016],{"text":3007,"type":743},"Post-workout ",{"text":3009,"type":743,"marks":3010},"stretches",[3011,3015],{"type":774,"attrs":3012},{"href":3013,"uuid":48,"anchor":48,"custom":3014,"target":777,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1777},{"text":3017,"type":743}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":873,"attrs":3019,"content":3020},{"level":875},[3021],{"text":2977,"type":743},{"type":739,"content":3023},[3024,3032],{"text":3025,"type":743,"marks":3026},"Research",[3027,3031],{"type":774,"attrs":3028},{"href":3029,"uuid":48,"anchor":48,"custom":3030,"target":777,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1777},{"text":3033,"type":743}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":873,"attrs":3035,"content":3036},{"level":875},[3037],{"text":3038,"type":743},"7 Stretches to Help You Recover Post-Workout",{"type":873,"attrs":3040,"content":3041},{"level":881},[3042],{"text":3043,"type":743},"Shoulder Flossing",{"type":3045,"attrs":3046,"content":3049},"ordered_list",{"order":3047},{"order":3048},1,[3050,3056,3062,3068],{"type":836,"content":3051},[3052],{"type":739,"content":3053},[3054],{"text":3055,"type":743},"Start in a standing position.",{"type":836,"content":3057},[3058],{"type":739,"content":3059},[3060],{"text":3061,"type":743},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":836,"content":3063},[3064],{"type":739,"content":3065},[3066],{"text":3067,"type":743},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":836,"content":3069},[3070],{"type":739,"content":3071},[3072],{"text":3073,"type":743},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":873,"attrs":3075,"content":3076},{"level":881},[3077],{"text":3078,"type":743},"World's Greatest Stretch ",{"type":3045,"attrs":3080,"content":3081},{"order":3048},[3082,3088,3094,3100],{"type":836,"content":3083},[3084],{"type":739,"content":3085},[3086],{"text":3087,"type":743},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":836,"content":3089},[3090],{"type":739,"content":3091},[3092],{"text":3093,"type":743},"Next to the left hand, raise the left hand to the sky. ",{"type":836,"content":3095},[3096],{"type":739,"content":3097},[3098],{"text":3099,"type":743},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":836,"content":3101},[3102],{"type":739,"content":3103},[3104],{"text":3105,"type":743},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":873,"attrs":3107,"content":3108},{"level":881},[3109],{"text":3110,"type":743},"Kneeling Quad/Hip Flexor Stretch",{"type":3045,"attrs":3112,"content":3114},{"order":3113},{"order":3048},[3115,3121,3127],{"type":836,"content":3116},[3117],{"type":739,"content":3118},[3119],{"text":3120,"type":743},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":836,"content":3122},[3123],{"type":739,"content":3124},[3125],{"text":3126,"type":743},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":836,"content":3128},[3129],{"type":739,"content":3130},[3131],{"text":3132,"type":743},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":873,"attrs":3134,"content":3135},{"level":881},[3136],{"text":3137,"type":743},"Cat/Cow",{"type":3045,"attrs":3139,"content":3141},{"order":3140},{"order":3048},[3142,3148,3154],{"type":836,"content":3143},[3144],{"type":739,"content":3145},[3146],{"text":3147,"type":743},"Start on all fours, neutral spine. ",{"type":836,"content":3149},[3150],{"type":739,"content":3151},[3152],{"text":3153,"type":743},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":836,"content":3155},[3156],{"type":739,"content":3157},[3158],{"text":3159,"type":743},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":873,"attrs":3161,"content":3162},{"level":881},[3163],{"text":3164,"type":743},"Thread the Needle",{"type":3045,"attrs":3166,"content":3168},{"order":3167},{"order":3048},[3169,3175,3181],{"type":836,"content":3170},[3171],{"type":739,"content":3172},[3173],{"text":3174,"type":743},"Start on all fours. ",{"type":836,"content":3176},[3177],{"type":739,"content":3178},[3179],{"text":3180,"type":743},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":836,"content":3182},[3183],{"type":739,"content":3184},[3185],{"text":3186,"type":743},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":873,"attrs":3188,"content":3189},{"level":881},[3190],{"text":3191,"type":743},"Thread the Needle With a Twist ",{"type":3045,"attrs":3193,"content":3195},{"order":3194},{"order":3048},[3196,3201,3207,3213],{"type":836,"content":3197},[3198],{"type":739,"content":3199},[3200],{"text":3174,"type":743},{"type":836,"content":3202},[3203],{"type":739,"content":3204},[3205],{"text":3206,"type":743},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":836,"content":3208},[3209],{"type":739,"content":3210},[3211],{"text":3212,"type":743},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":836,"content":3214},[3215],{"type":739,"content":3216},[3217],{"text":3218,"type":743},"Return to the starting position.",{"type":873,"attrs":3220,"content":3221},{"level":881},[3222],{"text":3223,"type":743},"Scorpion Stretch (Prone) ",{"type":3045,"attrs":3225,"content":3227},{"order":3226},{"order":3048},[3228,3234],{"type":836,"content":3229},[3230],{"type":739,"content":3231},[3232],{"text":3233,"type":743},"Begin lying down, arms out in T. ",{"type":836,"content":3235},[3236],{"type":739,"content":3237},[3238],{"text":3239,"type":743},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":873,"attrs":3241,"content":3242},{"level":875},[3243],{"text":2985,"type":743},{"type":739,"content":3245},[3246,3248,3256,3258,3266],{"text":3247,"type":743},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3249,"type":743,"marks":3250},"range of motion improvements",[3251,3255],{"type":774,"attrs":3252},{"href":3253,"uuid":48,"anchor":48,"custom":3254,"target":777,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1777},{"text":3257,"type":743},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":3259,"type":743,"marks":3260},"Studies",[3261,3265],{"type":774,"attrs":3262},{"href":3263,"uuid":48,"anchor":48,"custom":3264,"target":777,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1777},{"text":3267,"type":743}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":873,"attrs":3269,"content":3270},{"level":875},[3271],{"text":2096,"type":743},{"type":739,"content":3273},[3274,3275,3281],{"text":2100,"type":743},{"text":1770,"type":743,"marks":3276},[3277,3280],{"type":774,"attrs":3278},{"href":1774,"uuid":48,"anchor":48,"custom":3279,"target":777,"linktype":13},{},{"type":1777},{"text":2514,"type":743},{"type":739,"content":3283},[3284],{"text":2341,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3286,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3287,"component":118,"meta_info":3288,"meta_title":7,"block_image":3289,"cover_image":3290,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":3295,"title":3296,"plugin":43,"description":3297},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3299,"alt":3300,"name":7,"focus":7,"title":3300,"filename":3301,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1803],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1543,"created_at":3312,"published_at":3313,"updated_at":3314,"id":3315,"uuid":3316,"content":3317,"slug":1543,"full_slug":3338,"sort_by_date":48,"position":446,"tag_list":3339,"is_startpage":9,"parent_id":3340,"meta_data":48,"group_id":3341,"first_published_at":3342,"release_id":48,"lang":60,"path":7,"alternates":3343,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3318,"component":3319,"meta_info":3320,"custom_content_list":3322},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3321,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3323,3328,3333],{"_uid":3324,"label":3325,"value":3326,"dev_id":3327,"component":743},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3329,"label":3330,"value":3331,"dev_id":3332,"component":743},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3334,"label":3335,"value":3336,"dev_id":3337,"component":743},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892865126]