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So if you are traveling or enjoying a staycation at home, this 3-day workout plan will teach you how to stay fit on regular and long weekends.","How do I exercise on the weekends?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"65cfb61b-6589-40da-88f4-939215ee5311","Bench Press - 4 sets, 8 reps -  Lie underneath a barbell with the bar directly above your nose. Keeping your wrists and arms straight, grip the bar, and lift it off the rack. Lower the bar slowly down to your chest and push the bar back up, being sure to not lock your arms fully at the top. Repeat. Substitute 1: Incline Push-Ups - 4 sets, 8 reps - Perform a push-up with your hands on an elevated surface. Substitute 2: Decline Push-Ups - 4 sets, 8 reps - Perform a push-up with your feet on an elevated surface. Push-Ups - 4 sets, 10 reps - In an all-fours position, place your hands slightly wider than shoulder-width apart and straighten your arms and legs. Bend your arms until your chest nearly touches the floor. Push back up to your starting position. Repeat. Rest (1 minute). Rest for 1 minute between the two (2) exercises. Dumbbell Curls - 3 sets, 10 reps - In a standing position, start with your arms down by your side and a dumbbell in each hand. Keep your elbows firmly in place by your side, curl one dumbbell up towards your chest and lower. Repeat with the other arm. Substitute: Side Plank - 3 sets, 30 seconds per side. From a plank position, rotate sideways so that one of your forearms is planted on the ground at a 90-degree angle. Your hips should be raised and your body in a straight line. Reach your other arm up towards the ceiling so that your chest is facing sideways. Hold the position for 30 seconds. Reset to your starting position. Repeat on the other side. Tricep Skullcrushers - 3 sets, 8 reps - Laying flat on a bench, take two dumbbells or a barbell and hold it straight above your head with the inside of your hands facing each other. Gently bend the bar or dumbbells back towards your forehead bending at the elbow. Raise the weights slowly back up over your head. Repeat. Substitute: Tricep Bench Dips - 3 sets, 10 reps - Face away from a bench or similar surface. Plant your hands on the surface and walk your legs out. Bend with your arms until your elbows are at a 90-degree angle before. Push yourself back up. Repeat. Rest (30 seconds). Rest for 30 seconds between the two (2) exercises. Crunches - 3 sets, 15 reps - Laying on your back, put your hands behind your head and keep your knees bent and feet planted on the floor. Lift your head and shoulders up slightly using your core, not your hands, as if you were trying to touch the ceiling with your head. Return to starting position and repeat. Opposite Hand to Leg Touches - 3 sets, 10 reps per side - Laying flat on the floor with your legs extended and your arms stretched out behind your head. Kick one leg up towards the ceiling and meet it with the opposite arm. Repeat with the other side. Rest (30 seconds). Rest for 30 seconds between the two (2) exercises","Memorial Day Weekend Workout: Day 1: Saturday",{"_uid":676,"answer":677,"question":678,"component":670},"819a4fa7-f2ca-4f38-b4a8-37711173f6a5","To give your muscles a rest after yesterday’s bodyweight and weightlifting exercises, day two will focus on boxing and kickboxing exercises to maximize cardio. This 3-round quick workout using common boxing strikes and bodyweight exercises will get your heart pumping and your blood flowing. If you don’t have a punching bag near you, you can perform all of these movements by shadowboxing: Round 1 (3 minutes) - Jab-Cross-Lead Hook-Rear Uppercut-Cross (1-2-3-6-2) (1 minute), Bodyweight Squats (30 seconds), Plank Hold (30 seconds, Jab-Jab-Lead Uppercut-Cross (1-1-5-2) (1 minute). Rest (1 minute). Round 2 (3 minutes) - Jab-Cross (1-2) (Coast for 30 seconds), Freestyle (30 seconds), Lead Uppercut-Rear Uppercut (5-6) (Coast for 30 seconds), Freestyle (30 seconds), Lead Hook-Rear Hook (3-4) (Coast for 30 seconds), Freestyle (30 seconds), Rest (1 minute). Round 3 (3 minutes) - Cross-Rear Hook-Rear Uppercut (2-4-6) (1 minute, Lunges In Place (30 seconds), Crunches (30 seconds), Jab-Lead Hook-Lead Uppercut (1-3-5) (1 minute)","Memorial Day Weekend Workout: Day 2: Sunday",{"_uid":680,"answer":681,"question":682,"component":670},"c50e3828-4195-4451-95c8-7731f5ec0e65","On Memorial Day, opting to take part in many exercises from “The Murph Challenge” is a fantastic way to stay in shape while respecting the holiday.","Memorial Day Weekend Workout: Day 3: Memorial Day",{"_uid":684,"answer":685,"question":686,"component":670},"69760ebc-c891-4d46-9f43-b5ea6b32862f","The Murph Challenge workout is what’s known as a Hero WOD (workout of the day). It is a 45-minute to hour-long workout that is often performed on Memorial Day by CrossFit trainers, Military Members, and exercise enthusiasts.","What is The Murph Challenge workout?",{"_uid":688,"answer":689,"question":690,"component":670},"2c0061d5-9764-4f7d-a2fa-0d3749d75cb8","This workout was created in honor of Navy Lt. Michael Murphy who died in Afghanistan in 2005. It was one of his favorite workouts to perform and was subsequently renamed “The Murph Challenge” to honor his passing each Memorial Day.","Why do people do the Murph workout on Memorial Day?",{"_uid":692,"answer":693,"question":694,"component":670},"22c0700a-0a4c-4dba-acaf-4f13c0dfe3ea","A true Murph Challenge workout is not for the faint of heart and requires immense strength. In its truest form, it’s as follows: 1-mile run, 100 pull ups, 200 push ups, 300 air squats, 1-mile run. This workout is completed wearing a 20-lb weight vest and timed. If you are in fantastic shape already, try tackling The Murph Challenge on Memorial Day for your final workout of the weekend. However, if you still want to show your support, but recognize it may be beyond your skill level (right now!), here’s a modified version: 1-mile run, 20 pull-ups, 30 burpees, 75 push-ups, 50 air squats. Feel free to forego the weighted vest if you are looking for a lighter challenge!","How do you do Memorial Day Murph?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":729,"full_slug":730,"sort_by_date":48,"position":635,"tag_list":731,"is_startpage":9,"parent_id":732,"meta_data":48,"group_id":733,"first_published_at":734,"release_id":48,"lang":60,"path":48,"alternates":735,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":724,"social_link_youtube":725,"social_link_facebook":726,"social_link_linkedin":7,"social_link_instagram":727,"social_link_pinterest":728},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":721,"alt":711,"name":7,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":737,"content":738},"doc",[739,745,749,764,768,775,799,842,847,851,857,865,870,878,883,909,914,919,957,962,993,998,1003,1023,1028,1048,1052,1057,1061,1081,1086,1091,1116,1121,1141,1146,1160,1165,1179,1183,1188,1193,1207,1212,1217,1225,1229,1234,1242,1246,1250,1255,1260,1285,1290,1304,1309,1326,1331,1350,1355,1358,1362,1365,1369,1372,1376,1380,1411,1415,1419,1450,1454,1459,1509,1513,1525,1552,1557],{"type":740,"content":741},"paragraph",[742],{"text":743,"type":744},"Memorial Day Weekend is often considered to be the “unofficial” start to summer. The three-day weekend is the perfect chance to get started on your summer workout routine. With outdoor exercise options and time off from work, there’s no excuse. ","text",{"type":740,"content":746},[747],{"text":748,"type":744},"Many people often ask:",{"type":750,"content":751},"bullet_list",[752,759],{"type":753,"content":754},"list_item",[755],{"type":740,"content":756},[757],{"text":758,"type":744},"What is the best weekend workout?",{"type":753,"content":760},[761],{"type":740,"content":762},[763],{"text":669,"type":744},{"type":740,"content":765},[766],{"text":767,"type":744},"The truth is, anybody can work out anywhere with the right plan. So if you are traveling or enjoying a staycation at home, this 3-day workout plan will teach you how to stay fit on regular and long weekends.",{"type":769,"attrs":770,"content":772},"heading",{"level":771},2,[773],{"text":774,"type":744},"What You Will Need For This 3-Day Workout Plan With Equipment:",{"type":750,"content":776},[777,789],{"type":753,"content":778},[779],{"type":740,"content":780},[781],{"text":782,"type":744,"marks":783},"Heavy bag",[784],{"type":785,"attrs":786},"link",{"href":787,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=","_blank",{"type":753,"content":790},[791],{"type":740,"content":792},[793],{"text":794,"type":744,"marks":795},"Boxing gloves",[796],{"type":785,"attrs":797},{"href":798,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"type":740,"content":800},[801,803,809,811,817,823,828,830,834,840],{"text":802,"type":744},"Don’t worry if you don’t have any boxing equipment, we’ve offered ",{"text":804,"type":744,"marks":805},"equipment-less substitutes",[806],{"type":785,"attrs":807},{"href":808,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{"text":810,"type":744},". If you don't have a ",{"text":812,"type":744,"marks":813}," ",[814],{"type":815,"attrs":816},"styled",{"class":7},{"text":818,"type":744,"marks":819},"heavy boxing bag",[820],{"type":785,"attrs":821},{"href":822,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":824,"type":744,"marks":825},"  ",[826],{"type":815,"attrs":827},{"class":7},{"text":829,"type":744},"or ",{"text":812,"type":744,"marks":831},[832],{"type":815,"attrs":833},{"class":7},{"text":835,"type":744,"marks":836},"boxing gloves",[837],{"type":785,"attrs":838},{"href":839,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":841,"type":744},", you can shadowbox.",{"type":769,"attrs":843,"content":844},{"level":771},[845],{"text":846,"type":744},"Day 1: Saturday",{"type":740,"content":848},[849],{"text":850,"type":744},"The focus of the first day is on strength training. Perform these bodyweight exercises as three (3) supersets, each with two (2) drills and the indicated rests between.",{"type":769,"attrs":852,"content":854},{"level":853},3,[855],{"text":856,"type":744},"Incline Push-Ups - 4 sets, 8 reps",{"type":750,"content":858},[859],{"type":753,"content":860},[861],{"type":740,"content":862},[863],{"text":864,"type":744},"Perform a push-up with your hands on an elevated surface",{"type":769,"attrs":866,"content":867},{"level":853},[868],{"text":869,"type":744},"Decline Push-Ups - 4 sets, 8 reps",{"type":750,"content":871},[872],{"type":753,"content":873},[874],{"type":740,"content":875},[876],{"text":877,"type":744},"Perform a push-up with your feet on an elevated surface",{"type":769,"attrs":879,"content":880},{"level":853},[881],{"text":882,"type":744},"Push-Ups - 4 sets, 10 reps",{"type":750,"content":884},[885,891,897,903],{"type":753,"content":886},[887],{"type":740,"content":888},[889],{"text":890,"type":744},"In an all-fours position, place your hands slightly wider than shoulder-width apart and straighten your arms and legs",{"type":753,"content":892},[893],{"type":740,"content":894},[895],{"text":896,"type":744},"Bend your arms until your chest nearly touches the floor",{"type":753,"content":898},[899],{"type":740,"content":900},[901],{"text":902,"type":744},"Push back up to your starting position",{"type":753,"content":904},[905],{"type":740,"content":906},[907],{"text":908,"type":744},"Repeat",{"type":769,"attrs":910,"content":911},{"level":853},[912],{"text":913,"type":744},"Rest (1 minute)",{"type":769,"attrs":915,"content":916},{"level":853},[917],{"text":918,"type":744},"Side Plank - 3 sets, 30 seconds per side",{"type":750,"content":920},[921,927,933,939,945,951],{"type":753,"content":922},[923],{"type":740,"content":924},[925],{"text":926,"type":744},"From a plank position, rotate sideways so that one of your forearms is planted on the ground at a 90-degree angle",{"type":753,"content":928},[929],{"type":740,"content":930},[931],{"text":932,"type":744},"Your hips should be raised and your body in a straight line",{"type":753,"content":934},[935],{"type":740,"content":936},[937],{"text":938,"type":744},"Reach your other arm up towards the ceiling so that your chest is facing sideways",{"type":753,"content":940},[941],{"type":740,"content":942},[943],{"text":944,"type":744},"Hold the position for 30 seconds",{"type":753,"content":946},[947],{"type":740,"content":948},[949],{"text":950,"type":744},"Reset to your starting position",{"type":753,"content":952},[953],{"type":740,"content":954},[955],{"text":956,"type":744},"Repeat on the other side",{"type":769,"attrs":958,"content":959},{"level":853},[960],{"text":961,"type":744},"Tricep Bench Dips - 3 sets, 10 reps",{"type":750,"content":963},[964,970,976,982,988],{"type":753,"content":965},[966],{"type":740,"content":967},[968],{"text":969,"type":744},"Face away from a bench or similar surface",{"type":753,"content":971},[972],{"type":740,"content":973},[974],{"text":975,"type":744},"Plant your hands on the surface and walk your legs out",{"type":753,"content":977},[978],{"type":740,"content":979},[980],{"text":981,"type":744},"Bend with your arms until your elbows are at a 90-degree angle",{"type":753,"content":983},[984],{"type":740,"content":985},[986],{"text":987,"type":744},"Push yourself back up",{"type":753,"content":989},[990],{"type":740,"content":991},[992],{"text":908,"type":744},{"type":769,"attrs":994,"content":995},{"level":853},[996],{"text":997,"type":744},"Rest (30 seconds)",{"type":769,"attrs":999,"content":1000},{"level":853},[1001],{"text":1002,"type":744},"Crunches - 3 sets, 15 reps",{"type":750,"content":1004},[1005,1011,1017],{"type":753,"content":1006},[1007],{"type":740,"content":1008},[1009],{"text":1010,"type":744},"Laying on your back, put your hands behind your head and keep your knees bent and feet planted on the floor",{"type":753,"content":1012},[1013],{"type":740,"content":1014},[1015],{"text":1016,"type":744},"Lift your head and shoulders up slightly using your core, not your hands, as if you were trying to touch the ceiling with your head",{"type":753,"content":1018},[1019],{"type":740,"content":1020},[1021],{"text":1022,"type":744},"Return to starting position and repeat",{"type":769,"attrs":1024,"content":1025},{"level":853},[1026],{"text":1027,"type":744},"Opposite Hand to Leg Touches - 3 sets, 10 reps per side",{"type":750,"content":1029},[1030,1036,1042],{"type":753,"content":1031},[1032],{"type":740,"content":1033},[1034],{"text":1035,"type":744},"Laying flat on the floor with your legs extended and your arms stretched out above your head",{"type":753,"content":1037},[1038],{"type":740,"content":1039},[1040],{"text":1041,"type":744},"Raise one leg up towards the ceiling and meet it with the opposite arm",{"type":753,"content":1043},[1044],{"type":740,"content":1045},[1046],{"text":1047,"type":744},"Repeat with the other side",{"type":769,"attrs":1049,"content":1050},{"level":853},[1051],{"text":997,"type":744},{"type":769,"attrs":1053,"content":1054},{"level":771},[1055],{"text":1056,"type":744},"Day 2: Sunday",{"type":740,"content":1058},[1059],{"text":1060,"type":744},"To give your muscles a rest after yesterday’s bodyweight movements, day two will focus on boxing exercises to maximize cardio.",{"type":740,"content":1062},[1063,1065,1069,1075,1079],{"text":1064,"type":744},"This 3-round quick workout using common ",{"text":812,"type":744,"marks":1066},[1067],{"type":815,"attrs":1068},{"class":7},{"text":1070,"type":744,"marks":1071},"boxing strikes",[1072],{"type":785,"attrs":1073},{"href":1074,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{"text":824,"type":744,"marks":1076},[1077],{"type":815,"attrs":1078},{"class":7},{"text":1080,"type":744},"and bodyweight exercises will get your heart pumping and your blood flowing. If you don’t have a punching bag near you, you can perform all of these movements by shadowboxing.",{"type":769,"attrs":1082,"content":1083},{"level":771},[1084],{"text":1085,"type":744},"Round 1 (3 minutes)",{"type":769,"attrs":1087,"content":1088},{"level":853},[1089],{"text":1090,"type":744},"Jab-Cross-Lead Hook-Rear Uppercut-Cross | 1-2-3-6-2 (1 minute)",{"type":750,"content":1092},[1093,1099,1105,1111],{"type":753,"content":1094},[1095],{"type":740,"content":1096},[1097],{"text":1098,"type":744},"From a guard, throw a quick punch with your lead hand straight forward, followed by a power strike from your rear hand",{"type":753,"content":1100},[1101],{"type":740,"content":1102},[1103],{"text":1104,"type":744},"Quickly follow up with a lead hook, keeping your elbow out, before throwing an uppercut with your rear hand",{"type":753,"content":1106},[1107],{"type":740,"content":1108},[1109],{"text":1110,"type":744},"Throw a power cross with your rear hand",{"type":753,"content":1112},[1113],{"type":740,"content":1114},[1115],{"text":908,"type":744},{"type":769,"attrs":1117,"content":1118},{"level":853},[1119],{"text":1120,"type":744},"Bodyweight Squats (30 seconds)",{"type":750,"content":1122},[1123,1129,1135],{"type":753,"content":1124},[1125],{"type":740,"content":1126},[1127],{"text":1128,"type":744},"Stand with your feet slightly more than shoulder-width apart",{"type":753,"content":1130},[1131],{"type":740,"content":1132},[1133],{"text":1134,"type":744},"Bend your knees until your legs are bent at a 90-degree angle",{"type":753,"content":1136},[1137],{"type":740,"content":1138},[1139],{"text":1140,"type":744},"Return to the starting position",{"type":769,"attrs":1142,"content":1143},{"level":853},[1144],{"text":1145,"type":744},"Plank Hold (30 seconds)",{"type":750,"content":1147},[1148,1154],{"type":753,"content":1149},[1150],{"type":740,"content":1151},[1152],{"text":1153,"type":744},"In an all-fours position, place your elbows firmly planted on the floor and straighten your legs",{"type":753,"content":1155},[1156],{"type":740,"content":1157},[1158],{"text":1159,"type":744},"Hold the position without letting your hips dip",{"type":769,"attrs":1161,"content":1162},{"level":853},[1163],{"text":1164,"type":744},"Jab-Jab-Lead Uppercut-Cross | 1-1-5-2 (1 minute)",{"type":750,"content":1166},[1167,1173],{"type":753,"content":1168},[1169],{"type":740,"content":1170},[1171],{"text":1172,"type":744},"Throw two quick jabs with your lead hand, followed by an uppercut with the same hand",{"type":753,"content":1174},[1175],{"type":740,"content":1176},[1177],{"text":1178,"type":744},"Finish the combo with a power cross from your rear hand at head height",{"type":769,"attrs":1180,"content":1181},{"level":853},[1182],{"text":913,"type":744},{"type":769,"attrs":1184,"content":1185},{"level":771},[1186],{"text":1187,"type":744},"Round 2 (3 minutes)",{"type":769,"attrs":1189,"content":1190},{"level":853},[1191],{"text":1192,"type":744},"Jab-Cross | 1-2 (Coast for 30 seconds)",{"type":750,"content":1194},[1195,1201],{"type":753,"content":1196},[1197],{"type":740,"content":1198},[1199],{"text":1200,"type":744},"Being sure to keep it evenly spaced, throw a consecutive jab followed by a power cross for 30 seconds",{"type":753,"content":1202},[1203],{"type":740,"content":1204},[1205],{"text":1206,"type":744},"Control your breathing and move around between combos",{"type":769,"attrs":1208,"content":1209},{"level":853},[1210],{"text":1211,"type":744},"Freestyle (30 seconds)",{"type":769,"attrs":1213,"content":1214},{"level":853},[1215],{"text":1216,"type":744},"Lead Uppercut-Rear Uppercut | 5-6 (Coast for 30 seconds)",{"type":750,"content":1218},[1219],{"type":753,"content":1220},[1221],{"type":740,"content":1222},[1223],{"text":1224,"type":744},"As with the jab-cross, do the same even pacing with a lead and rear uppercut aimed at the mid-body",{"type":769,"attrs":1226,"content":1227},{"level":853},[1228],{"text":1211,"type":744},{"type":769,"attrs":1230,"content":1231},{"level":853},[1232],{"text":1233,"type":744},"Lead Hook-Rear Hook | 3-4 (Coast for 30 seconds)",{"type":750,"content":1235},[1236],{"type":753,"content":1237},[1238],{"type":740,"content":1239},[1240],{"text":1241,"type":744},"Finish up the coasting with a lead and rear hook, with the rear hook thrown quickly after the lead",{"type":769,"attrs":1243,"content":1244},{"level":853},[1245],{"text":1211,"type":744},{"type":769,"attrs":1247,"content":1248},{"level":853},[1249],{"text":913,"type":744},{"type":769,"attrs":1251,"content":1252},{"level":771},[1253],{"text":1254,"type":744},"Round 3 (3 minutes)",{"type":769,"attrs":1256,"content":1257},{"level":853},[1258],{"text":1259,"type":744},"Cross-Rear Hook-Rear Uppercut | 2-4-6 (1 minute)",{"type":750,"content":1261},[1262,1268,1274,1280],{"type":753,"content":1263},[1264],{"type":740,"content":1265},[1266],{"text":1267,"type":744},"Start with a power cross with your rear hand",{"type":753,"content":1269},[1270],{"type":740,"content":1271},[1272],{"text":1273,"type":744},"Quickly follow with a rear hook with your elbow out wide",{"type":753,"content":1275},[1276],{"type":740,"content":1277},[1278],{"text":1279,"type":744},"Finish the combination with a rear uppercut to the mid-body",{"type":753,"content":1281},[1282],{"type":740,"content":1283},[1284],{"text":908,"type":744},{"type":769,"attrs":1286,"content":1287},{"level":853},[1288],{"text":1289,"type":744},"Lunges In Place (30 seconds)",{"type":750,"content":1291},[1292,1298],{"type":753,"content":1293},[1294],{"type":740,"content":1295},[1296],{"text":1297,"type":744},"Step forward with one leg and bend down until your lead knee is directly above your foot, and your rear knee is bent almost touching the floor",{"type":753,"content":1299},[1300],{"type":740,"content":1301},[1302],{"text":1303,"type":744},"Return to a standing position and repeat with the other leg",{"type":769,"attrs":1305,"content":1306},{"level":853},[1307],{"text":1308,"type":744},"Crunches (30 seconds)",{"type":750,"content":1310},[1311,1316,1321],{"type":753,"content":1312},[1313],{"type":740,"content":1314},[1315],{"text":1010,"type":744},{"type":753,"content":1317},[1318],{"type":740,"content":1319},[1320],{"text":1016,"type":744},{"type":753,"content":1322},[1323],{"type":740,"content":1324},[1325],{"text":1022,"type":744},{"type":769,"attrs":1327,"content":1328},{"level":853},[1329],{"text":1330,"type":744},"Jab-Lead Hook-Lead Uppercut | 1-3-5 (1 minute)",{"type":750,"content":1332},[1333,1339,1345],{"type":753,"content":1334},[1335],{"type":740,"content":1336},[1337],{"text":1338,"type":744},"Start by throwing a quick jab with your lead hand followed by a lead hook",{"type":753,"content":1340},[1341],{"type":740,"content":1342},[1343],{"text":1344,"type":744},"Immediately go into a lead uppercut thrown at mid-body height",{"type":753,"content":1346},[1347],{"type":740,"content":1348},[1349],{"text":908,"type":744},{"type":769,"attrs":1351,"content":1352},{"level":771},[1353],{"text":1354,"type":744},"Day 3: Memorial Day",{"type":740,"content":1356},[1357],{"text":681,"type":744},{"type":769,"attrs":1359,"content":1360},{"level":771},[1361],{"text":686,"type":744},{"type":740,"content":1363},[1364],{"text":685,"type":744},{"type":769,"attrs":1366,"content":1367},{"level":771},[1368],{"text":690,"type":744},{"type":740,"content":1370},[1371],{"text":689,"type":744},{"type":769,"attrs":1373,"content":1374},{"level":771},[1375],{"text":694,"type":744},{"type":740,"content":1377},[1378],{"text":1379,"type":744},"A true Murph Challenge workout is not for the faint of heart and requires immense strength. In its truest form, it’s as follows:",{"type":750,"content":1381},[1382,1388,1394,1400,1406],{"type":753,"content":1383},[1384],{"type":740,"content":1385},[1386],{"text":1387,"type":744},"1-mile run",{"type":753,"content":1389},[1390],{"type":740,"content":1391},[1392],{"text":1393,"type":744},"100 pull ups",{"type":753,"content":1395},[1396],{"type":740,"content":1397},[1398],{"text":1399,"type":744},"200 push ups",{"type":753,"content":1401},[1402],{"type":740,"content":1403},[1404],{"text":1405,"type":744},"300 air squats",{"type":753,"content":1407},[1408],{"type":740,"content":1409},[1410],{"text":1387,"type":744},{"type":740,"content":1412},[1413],{"text":1414,"type":744},"This workout is completed wearing a 20-lb weight vest and timed.",{"type":740,"content":1416},[1417],{"text":1418,"type":744},"If you're feeling motivated, try tackling The Murph Challenge on Memorial Day for your final workout of the weekend. However, if you still want to show your support, but recognize it may be beyond your skill level (right now!), here’s a modified version:",{"type":750,"content":1420},[1421,1426,1432,1438,1444],{"type":753,"content":1422},[1423],{"type":740,"content":1424},[1425],{"text":1387,"type":744},{"type":753,"content":1427},[1428],{"type":740,"content":1429},[1430],{"text":1431,"type":744},"20 pull-ups",{"type":753,"content":1433},[1434],{"type":740,"content":1435},[1436],{"text":1437,"type":744},"30 burpees",{"type":753,"content":1439},[1440],{"type":740,"content":1441},[1442],{"text":1443,"type":744},"75 push-ups",{"type":753,"content":1445},[1446],{"type":740,"content":1447},[1448],{"text":1449,"type":744},"50 air squats",{"type":740,"content":1451},[1452],{"text":1453,"type":744},"Feel free to forego the weighted vest if you are looking for a lighter challenge!",{"type":769,"attrs":1455,"content":1456},{"level":771},[1457],{"text":1458,"type":744},"Stay in Shape This Holiday",{"type":740,"content":1460},[1461,1463,1467,1473,1474,1478,1483,1485,1489,1495,1497,1501,1507],{"text":1462,"type":744},"Taking part in this Memorial Day weekend workout plan is a great way to keep you fit, regardless of your travel plans. For more boxing and kickboxing workouts visit the ",{"text":812,"type":744,"marks":1464},[1465],{"type":815,"attrs":1466},{"class":7},{"text":1468,"type":744,"marks":1469},"FightCamp",[1470],{"type":785,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":812,"type":744},{"text":812,"type":744,"marks":1475},[1476],{"type":815,"attrs":1477},{"class":7},{"text":1479,"type":744,"marks":1480},"YouTube channel",[1481],{"type":785,"attrs":1482},{"href":725,"uuid":48,"anchor":48,"target":788,"linktype":48},{"text":1484,"type":744},",",{"text":824,"type":744,"marks":1486},[1487],{"type":815,"attrs":1488},{"class":7},{"text":1490,"type":744,"marks":1491},"app",[1492],{"type":785,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://apps.apple.com/us/app/fightcamp/id1328562100",{"text":1496,"type":744},", or our ",{"text":812,"type":744,"marks":1498},[1499],{"type":815,"attrs":1500},{"class":7},{"text":1502,"type":744,"marks":1503},"blog",[1504],{"type":785,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1508,"type":744},".",{"type":740,"content":1510},[1511],{"text":1512,"type":744},"Dedicate this holiday weekend to your fitness and well-being while honoring the holiday.",{"type":740,"content":1514},[1515,1517,1523],{"text":1516,"type":744},"*To learn more about our Service Member Discount, speak with a live FightCamp Pro by calling 213-785-3372 or head over to ",{"text":1518,"type":744,"marks":1519},"JoinFightCamp.com",[1520],{"type":785,"attrs":1521},{"href":1522,"uuid":48,"anchor":48,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_medium=explore&utm_content=homepage",{"text":1524,"type":744}," and click on the FightCamp logo chat feature on the bottom right-hand corner.",{"type":750,"content":1526},[1527,1536,1544],{"type":753,"content":1528},[1529],{"type":740,"content":1530},[1531],{"text":1532,"type":744,"marks":1533},"NEW customers only",[1534],{"type":1535},"italic",{"type":753,"content":1537},[1538],{"type":740,"content":1539},[1540],{"text":1541,"type":744,"marks":1542},"Applicable to new package purchases only",[1543],{"type":1535},{"type":753,"content":1545},[1546],{"type":740,"content":1547},[1548],{"text":1549,"type":744,"marks":1550},"Proof of ID required",[1551],{"type":1535},{"type":769,"attrs":1553,"content":1554},{"level":853},[1555],{"text":1556,"type":744},"Related Articles",{"type":740,"content":1558},[1559,1565,1567,1573,1574,1580,1581],{"text":1560,"type":744,"marks":1561},"3-Month Summer Body Workout Plan For Women: Month 1",[1562],{"type":785,"attrs":1563},{"href":1564,"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":1566},"hard_break",{"text":1568,"type":744,"marks":1569},"QUICK 15-Minute Summer Workout Routine",[1570],{"type":785,"attrs":1571},{"href":1572,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1566},{"text":1575,"type":744,"marks":1576},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1577],{"type":785,"attrs":1578},{"href":1579,"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":1566},{"text":1582,"type":744,"marks":1583},"Men’s At-Home Workout Routine To Get Ripped This Summer",[1584],{"type":785,"attrs":1585},{"href":1586,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/men-s-at-home-workout-routine-to-get-ripped-this-summer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1588,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1593,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1589,"component":118,"meta_info":1590,"meta_title":7,"block_image":1591,"cover_image":1592,"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},[],[],"2022-05-24 00:00","article",{"_uid":1598,"title":657,"plugin":43,"description":1599},"0e4eaa2f-908b-4f98-8622-8162c9d43695","This Memorial Day Weekend, stay in shape while traveling or at home, and start your summer exercise routine with this 3-day boxing and bodyweight workout plan!",{"id":1601,"alt":657,"name":7,"focus":48,"title":657,"filename":1602,"copyright":7,"fieldtype":50},3413516,"https://a.storyblok.com/f/115220/2400x990/79e11b713c/staying-fit-this-memorial-day-weekend.jpg",[],[],"staying-fit-this-memorial-day-weekend-3-day-workout-plan","blogs/staying-fit-this-memorial-day-weekend-3-day-workout-plan",-1510,[1609],"featured",60887917,"a29f1ed5-4d84-4a39-95ee-293c3f6fa23b","2022-05-26T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1616],[1617,1865,2084,2260,2453,2797],{"name":1618,"created_at":1619,"published_at":1620,"updated_at":1621,"id":1622,"uuid":1623,"content":1624,"slug":1858,"full_slug":1859,"sort_by_date":48,"position":1860,"tag_list":1861,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":1862,"first_published_at":1863,"release_id":48,"lang":60,"path":1613,"alternates":1864,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1625,"faqs":1626,"title":1618,"topic":1639,"author":1654,"content":1655,"category":1839,"schedule":1847,"component":1596,"meta_info":1848,"cover_image":1852,"description":1856,"contributors":1857},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1627,1631,1635],{"_uid":1628,"answer":1629,"question":1630,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1632,"answer":1633,"question":1634,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1636,"answer":1637,"question":1638,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1640,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1652,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1641,"component":39,"meta_info":1649,"block_image":1650,"cover_image":1651,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1642,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1647,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1643,"component":118,"meta_info":1644,"meta_title":7,"block_image":1645,"cover_image":1646,"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":737,"content":1656},[1657,1661,1665,1669,1673,1688,1736,1750,1755,1779,1813,1817,1822,1835],{"type":769,"attrs":1658,"content":1659},{"level":771},[1660],{"text":1630,"type":744},{"type":740,"content":1662},[1663],{"text":1664,"type":744},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":740,"content":1666},[1667],{"text":1668,"type":744},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":769,"attrs":1670,"content":1671},{"level":771},[1672],{"text":1634,"type":744},{"type":740,"content":1674},[1675,1677,1686],{"text":1676,"type":744},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1678,"type":744,"marks":1679},"National Academy of Sports Medicine",[1680,1684],{"type":785,"attrs":1681},{"href":1682,"uuid":48,"anchor":48,"custom":1683,"target":788,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1685},"underline",{"text":1687,"type":744}," has a few exercise-related symptoms of overtraining:",{"type":1689,"attrs":1690,"content":1693},"ordered_list",{"order":1691},{"order":1692},1,[1694,1700,1706,1712,1718,1724,1730],{"type":753,"content":1695},[1696],{"type":740,"content":1697},[1698],{"text":1699,"type":744},"A plateau or decline in workout performance or progress",{"type":753,"content":1701},[1702],{"type":740,"content":1703},[1704],{"text":1705,"type":744},"A perception of increased exertion during “normal” or “easy” workouts",{"type":753,"content":1707},[1708],{"type":740,"content":1709},[1710],{"text":1711,"type":744},"Excessive sweating or overheating",{"type":753,"content":1713},[1714],{"type":740,"content":1715},[1716],{"text":1717,"type":744},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":753,"content":1719},[1720],{"type":740,"content":1721},[1722],{"text":1723,"type":744},"A lack of feeling “refreshed” after regular rest and recovery",{"type":753,"content":1725},[1726],{"type":740,"content":1727},[1728],{"text":1729,"type":744},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":753,"content":1731},[1732],{"type":740,"content":1733},[1734],{"text":1735,"type":744},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":740,"content":1737},[1738,1740,1748],{"text":1739,"type":744},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1741,"type":744,"marks":1742},"FightCamp App",[1743,1747],{"type":785,"attrs":1744},{"href":1745,"uuid":48,"anchor":48,"custom":1746,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1685},{"text":1749,"type":744}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":769,"attrs":1751,"content":1752},{"level":771},[1753],{"text":1754,"type":744},"A Day of Rest",{"type":740,"content":1756},[1757,1759,1767,1769,1777],{"text":1758,"type":744},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1760,"type":744,"marks":1761},"Aaron",[1762,1766],{"type":785,"attrs":1763},{"href":1764,"uuid":48,"anchor":48,"custom":1765,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1685},{"text":1768,"type":744}," and ",{"text":1770,"type":744,"marks":1771},"Flo",[1772,1776],{"type":785,"attrs":1773},{"href":1774,"uuid":48,"anchor":48,"custom":1775,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1685},{"text":1778,"type":744},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":740,"content":1780},[1781,1783,1791,1793,1801,1803,1811],{"text":1782,"type":744},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1784,"type":744,"marks":1785},"researchers",[1786,1790],{"type":785,"attrs":1787},{"href":1788,"uuid":48,"anchor":48,"custom":1789,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1685},{"text":1792,"type":744}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1794,"type":744,"marks":1795},"FightCamp Trainers",[1796,1800],{"type":785,"attrs":1797},{"href":1798,"uuid":48,"anchor":48,"custom":1799,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1685},{"text":1802,"type":744}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1804,"type":744,"marks":1805},"neurological connections",[1806,1810],{"type":785,"attrs":1807},{"href":1808,"uuid":48,"anchor":48,"custom":1809,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1685},{"text":1812,"type":744},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":740,"content":1814},[1815],{"text":1816,"type":744},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":769,"attrs":1818,"content":1819},{"level":771},[1820],{"text":1821,"type":744},"Train Like a Fighter",{"type":740,"content":1823},[1824,1826,1833],{"text":1825,"type":744},"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":1468,"type":744,"marks":1827},[1828,1832],{"type":785,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"custom":1831,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1685},{"text":1834,"type":744}," 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":740,"content":1836},[1837],{"text":1838,"type":744},"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":1840,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1845,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1846,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1841,"component":118,"meta_info":1842,"meta_title":7,"block_image":1843,"cover_image":1844,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1849,"title":1850,"plugin":43,"description":1851},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1853,"alt":1854,"name":7,"focus":7,"title":1854,"filename":1855,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1609],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1866,"created_at":1867,"published_at":1868,"updated_at":1869,"id":1870,"uuid":1871,"content":1872,"slug":2078,"full_slug":2079,"sort_by_date":48,"position":2080,"tag_list":2081,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2082,"first_published_at":1868,"release_id":48,"lang":60,"path":1613,"alternates":2083,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1873,"faqs":1874,"title":1866,"topic":1891,"author":1906,"content":1907,"category":2059,"schedule":2067,"component":1596,"meta_info":2068,"cover_image":2072,"description":2076,"contributors":2077},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1875,1879,1883,1887],{"_uid":1876,"answer":1877,"question":1878,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1880,"answer":1881,"question":1882,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1884,"answer":1885,"question":1886,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1888,"answer":1889,"question":1890,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1892,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1904,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1905,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1893,"component":39,"meta_info":1901,"block_image":1902,"cover_image":1903,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1894,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1899,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1895,"component":118,"meta_info":1896,"meta_title":7,"block_image":1897,"cover_image":1898,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":737,"content":1908},[1909,1913,1927,1931,1936,1939,1944,1949,1953,1958,1962,1967,1971,1976,1980,1985,1999,2003,2007,2011,2015,2020,2024,2038,2042,2046,2056],{"type":740,"content":1910},[1911],{"text":1912,"type":744},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":740,"content":1914},[1915,1917,1925],{"text":1916,"type":744},"Running for boxers is a critical element of ",{"text":1918,"type":744,"marks":1919},"roadwork drills",[1920,1924],{"type":785,"attrs":1921},{"href":1922,"uuid":48,"anchor":48,"custom":1923,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1685},{"text":1926,"type":744}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":740,"content":1928},[1929],{"text":1930,"type":744},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":769,"attrs":1932,"content":1933},{"level":771},[1934],{"text":1935,"type":744},"Is Running Good for Boxing?",{"type":740,"content":1937},[1938],{"text":1877,"type":744},{"type":769,"attrs":1940,"content":1941},{"level":771},[1942],{"text":1943,"type":744},"Benefits of Running for Boxers",{"type":769,"attrs":1945,"content":1946},{"level":853},[1947],{"text":1948,"type":744},"Builds Endurance & Stamina",{"type":740,"content":1950},[1951],{"text":1952,"type":744},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":769,"attrs":1954,"content":1955},{"level":853},[1956],{"text":1957,"type":744},"Improves Cardiovascular System",{"type":740,"content":1959},[1960],{"text":1961,"type":744},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":769,"attrs":1963,"content":1964},{"level":853},[1965],{"text":1966,"type":744},"Strengthens Lower Body",{"type":740,"content":1968},[1969],{"text":1970,"type":744},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":769,"attrs":1972,"content":1973},{"level":853},[1974],{"text":1975,"type":744},"Teaches Discipline",{"type":740,"content":1977},[1978],{"text":1979,"type":744},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":769,"attrs":1981,"content":1982},{"level":853},[1983],{"text":1984,"type":744},"Enhances Mental Clarity",{"type":740,"content":1986},[1987,1989,1997],{"text":1988,"type":744},"Much like boxing, running can be a form of ",{"text":1990,"type":744,"marks":1991},"meditative movement",[1992,1996],{"type":785,"attrs":1993},{"href":1994,"uuid":48,"anchor":48,"custom":1995,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1685},{"text":1998,"type":744}," that clears your head and focuses your mind.",{"type":769,"attrs":2000,"content":2001},{"level":771},[2002],{"text":1886,"type":744},{"type":740,"content":2004},[2005],{"text":2006,"type":744},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":740,"content":2008},[2009],{"text":2010,"type":744},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":740,"content":2012},[2013],{"text":2014,"type":744},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":769,"attrs":2016,"content":2017},{"level":771},[2018],{"text":2019,"type":744},"How Long Should I Be Running for Boxing?",{"type":740,"content":2021},[2022],{"text":2023,"type":744},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":740,"content":2025},[2026,2028,2036],{"text":2027,"type":744},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2029,"type":744,"marks":2030},"10 minutes of running",[2031,2035],{"type":785,"attrs":2032},{"href":2033,"uuid":48,"anchor":48,"custom":2034,"target":788,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1685},{"text":2037,"type":744}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":740,"content":2039},[2040],{"text":2041,"type":744},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":769,"attrs":2043,"content":2044},{"level":771},[2045],{"text":1821,"type":744},{"type":740,"content":2047},[2048,2049,2055],{"text":1825,"type":744},{"text":1468,"type":744,"marks":2050},[2051,2054],{"type":785,"attrs":2052},{"href":1830,"uuid":48,"anchor":48,"custom":2053,"target":788,"linktype":13},{},{"type":1685},{"text":1834,"type":744},{"type":740,"content":2057},[2058],{"text":1838,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2060,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2065,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2066,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2061,"component":118,"meta_info":2062,"meta_title":7,"block_image":2063,"cover_image":2064,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2069,"title":2070,"plugin":43,"description":2071},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2073,"alt":2074,"name":7,"focus":7,"title":2074,"filename":2075,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1609],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2085,"created_at":2086,"published_at":2087,"updated_at":2088,"id":2089,"uuid":2090,"content":2091,"slug":2253,"full_slug":2254,"sort_by_date":48,"position":2255,"tag_list":2256,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2257,"first_published_at":2258,"release_id":48,"lang":60,"path":1613,"alternates":2259,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2092,"faqs":2093,"title":2085,"topic":2110,"author":2125,"content":2126,"category":2235,"schedule":2243,"component":1596,"meta_info":2244,"cover_image":2248,"description":2251,"contributors":2252},"af46e437-bfbd-4a28-91a2-df5259454628",[2094,2098,2102,2106],{"_uid":2095,"answer":2096,"question":2097,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2099,"answer":2100,"question":2101,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2103,"answer":2104,"question":2105,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2107,"answer":2108,"question":2109,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2111,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2123,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2112,"component":39,"meta_info":2120,"block_image":2121,"cover_image":2122,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2113,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2118,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2119,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2114,"component":118,"meta_info":2115,"meta_title":7,"block_image":2116,"cover_image":2117,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":737,"content":2127},[2128,2141,2146,2150,2155,2159,2173,2178,2191,2196,2200,2214,2218,2222,2231],{"type":740,"content":2129},[2130,2132,2139],{"text":2131,"type":744},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2133,"type":744,"marks":2134},"Strength training",[2135],{"type":785,"attrs":2136},{"href":2137,"uuid":48,"anchor":48,"custom":2138,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2140,"type":744}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":769,"attrs":2142,"content":2143},{"level":771},[2144],{"text":2145,"type":744},"Why do Boxers Train Their Neck?",{"type":740,"content":2147},[2148],{"text":2149,"type":744},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":769,"attrs":2151,"content":2152},{"level":771},[2153],{"text":2154,"type":744},"How do Boxers Strength Train Their Neck?",{"type":740,"content":2156},[2157],{"text":2158,"type":744},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":750,"content":2160},[2161,2167],{"type":753,"content":2162},[2163],{"type":740,"content":2164},[2165],{"text":2166,"type":744},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":753,"content":2168},[2169],{"type":740,"content":2170},[2171],{"text":2172,"type":744},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":769,"attrs":2174,"content":2175},{"level":771},[2176],{"text":2177,"type":744},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":740,"content":2179},[2180,2182,2189],{"text":2181,"type":744},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2183,"type":744,"marks":2184},"injury",[2185],{"type":785,"attrs":2186},{"href":2187,"uuid":48,"anchor":48,"custom":2188,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2190,"type":744}," occurring.",{"type":769,"attrs":2192,"content":2193},{"level":771},[2194],{"text":2195,"type":744},"How Often Should Boxers Train Their Neck?",{"type":740,"content":2197},[2198],{"text":2199,"type":744},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":2201,"attrs":2202},"blok",{"id":2203,"body":2204},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2205],{"_uid":2206,"text":2207,"image":2208,"author":2212,"component":2213},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2209,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2211,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":740,"content":2215},[2216],{"text":2217,"type":744},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":769,"attrs":2219,"content":2220},{"level":771},[2221],{"text":1821,"type":744},{"type":740,"content":2223},[2224,2225,2230],{"text":1825,"type":744},{"text":1468,"type":744,"marks":2226},[2227],{"type":785,"attrs":2228},{"href":1830,"uuid":48,"anchor":48,"custom":2229,"target":788,"linktype":13},{},{"text":1834,"type":744},{"type":740,"content":2232},[2233],{"text":2234,"type":744},"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":2236,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2241,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2242,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2237,"component":118,"meta_info":2238,"meta_title":7,"block_image":2239,"cover_image":2240,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2245,"title":2246,"plugin":43,"description":2247},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2249,"alt":2210,"name":7,"focus":7,"title":2210,"filename":2250,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1609],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2261,"created_at":2262,"published_at":2263,"updated_at":2264,"id":2265,"uuid":2266,"content":2267,"slug":2447,"full_slug":2448,"sort_by_date":48,"position":2449,"tag_list":2450,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2451,"first_published_at":2263,"release_id":48,"lang":60,"path":1613,"alternates":2452,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2268,"faqs":2269,"title":2261,"topic":2274,"author":2125,"content":2289,"category":2428,"schedule":2436,"component":1596,"meta_info":2437,"cover_image":2441,"description":2445,"contributors":2446},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2270],{"_uid":2271,"answer":2272,"question":2273,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2275,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2287,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2276,"component":39,"meta_info":2284,"block_image":2285,"cover_image":2286,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2277,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2282,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2278,"component":118,"meta_info":2279,"meta_title":7,"block_image":2280,"cover_image":2281,"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":737,"content":2290},[2291,2295,2300,2305,2328,2333,2355,2360,2374,2379,2393,2398,2402,2407,2411,2415,2425],{"type":740,"content":2292},[2293],{"text":2294,"type":744},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":769,"attrs":2296,"content":2297},{"level":771},[2298],{"text":2299,"type":744},"5 Ways to Shake Up Your Cardio",{"type":769,"attrs":2301,"content":2302},{"level":853},[2303],{"text":2304,"type":744},"Swimming",{"type":740,"content":2306},[2307,2309,2316,2318,2326],{"text":2308,"type":744},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2310,"type":744,"marks":2311},"Flo Master’s",[2312,2315],{"type":785,"attrs":2313},{"href":1774,"uuid":48,"anchor":48,"custom":2314,"target":788,"linktype":13},{},{"type":1685},{"text":2317,"type":744}," favorite forms of ",{"text":2319,"type":744,"marks":2320},"active recovery",[2321,2325],{"type":785,"attrs":2322},{"href":2323,"uuid":48,"anchor":48,"custom":2324,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1685},{"text":2327,"type":744}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":769,"attrs":2329,"content":2330},{"level":853},[2331],{"text":2332,"type":744},"Tabata Bag Drills",{"type":740,"content":2334},[2335,2337,2345,2347,2353],{"text":2336,"type":744},"One great way to get your anaerobic endurance up is with ",{"text":2338,"type":744,"marks":2339},"Tabata",[2340,2344],{"type":785,"attrs":2341},{"href":2342,"uuid":48,"anchor":48,"custom":2343,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1685},{"text":2346,"type":744}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1741,"type":744,"marks":2348},[2349,2352],{"type":785,"attrs":2350},{"href":1745,"uuid":48,"anchor":48,"custom":2351,"target":788,"linktype":13},{},{"type":1685},{"text":2354,"type":744}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":769,"attrs":2356,"content":2357},{"level":853},[2358],{"text":2359,"type":744},"Footwork Heavy Sports",{"type":740,"content":2361},[2362,2364,2372],{"text":2363,"type":744},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2365,"type":744,"marks":2366},"dancing",[2367,2371],{"type":785,"attrs":2368},{"href":2369,"uuid":48,"anchor":48,"custom":2370,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1685},{"text":2373,"type":744}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":769,"attrs":2375,"content":2376},{"level":853},[2377],{"text":2378,"type":744},"Hiking",{"type":740,"content":2380},[2381,2383,2391],{"text":2382,"type":744},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2384,"type":744,"marks":2385},"healthy snacks",[2386,2390],{"type":785,"attrs":2387},{"href":2388,"uuid":48,"anchor":48,"custom":2389,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1685},{"text":2392,"type":744},"! ",{"type":769,"attrs":2394,"content":2395},{"level":853},[2396],{"text":2397,"type":744},"Shadowboxing Punchouts",{"type":740,"content":2399},[2400],{"text":2401,"type":744},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":769,"attrs":2403,"content":2404},{"level":771},[2405],{"text":2406,"type":744},"Shaking Up Your Cardio",{"type":740,"content":2408},[2409],{"text":2410,"type":744},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":769,"attrs":2412,"content":2413},{"level":771},[2414],{"text":1821,"type":744},{"type":740,"content":2416},[2417,2418,2424],{"text":1825,"type":744},{"text":1468,"type":744,"marks":2419},[2420,2423],{"type":785,"attrs":2421},{"href":1830,"uuid":48,"anchor":48,"custom":2422,"target":788,"linktype":13},{},{"type":1685},{"text":1834,"type":744},{"type":740,"content":2426},[2427],{"text":1838,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2429,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2434,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2435,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2430,"component":118,"meta_info":2431,"meta_title":7,"block_image":2432,"cover_image":2433,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2438,"title":2439,"plugin":43,"description":2440},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2442,"alt":2443,"name":7,"focus":7,"title":2443,"filename":2444,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1609],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2454,"created_at":2455,"published_at":2456,"updated_at":2457,"id":2458,"uuid":2459,"content":2460,"slug":2790,"full_slug":2791,"sort_by_date":48,"position":2792,"tag_list":2793,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":2794,"first_published_at":2795,"release_id":48,"lang":60,"path":1613,"alternates":2796,"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":2461,"faqs":2462,"title":2454,"topic":2475,"author":1654,"content":2490,"category":2771,"schedule":2779,"component":1596,"meta_info":2780,"cover_image":2784,"description":2788,"contributors":2789},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2463,2467,2471],{"_uid":2464,"answer":2465,"question":2466,"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":2468,"answer":2469,"question":2470,"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":2472,"answer":2473,"question":2474,"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":2476,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2488,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2489,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2477,"component":39,"meta_info":2485,"block_image":2486,"cover_image":2487,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2478,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2483,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2479,"component":118,"meta_info":2480,"meta_title":7,"block_image":2481,"cover_image":2482,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":2491},[2492,2506,2510,2522,2527,2532,2560,2565,2592,2597,2619,2624,2646,2651,2673,2678,2705,2710,2726,2730,2754,2758,2768],{"type":740,"content":2493},[2494,2496,2504],{"text":2495,"type":744},"Post-workout ",{"text":2497,"type":744,"marks":2498},"stretches",[2499,2503],{"type":785,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"custom":2502,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1685},{"text":2505,"type":744}," 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":769,"attrs":2507,"content":2508},{"level":771},[2509],{"text":2466,"type":744},{"type":740,"content":2511},[2512,2520],{"text":2513,"type":744,"marks":2514},"Research",[2515,2519],{"type":785,"attrs":2516},{"href":2517,"uuid":48,"anchor":48,"custom":2518,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1685},{"text":2521,"type":744}," 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":769,"attrs":2523,"content":2524},{"level":771},[2525],{"text":2526,"type":744},"7 Stretches to Help You Recover Post-Workout",{"type":769,"attrs":2528,"content":2529},{"level":853},[2530],{"text":2531,"type":744},"Shoulder Flossing",{"type":1689,"attrs":2533,"content":2535},{"order":2534},{"order":1692},[2536,2542,2548,2554],{"type":753,"content":2537},[2538],{"type":740,"content":2539},[2540],{"text":2541,"type":744},"Start in a standing position.",{"type":753,"content":2543},[2544],{"type":740,"content":2545},[2546],{"text":2547,"type":744},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":753,"content":2549},[2550],{"type":740,"content":2551},[2552],{"text":2553,"type":744},"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":753,"content":2555},[2556],{"type":740,"content":2557},[2558],{"text":2559,"type":744},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":769,"attrs":2561,"content":2562},{"level":853},[2563],{"text":2564,"type":744},"World's Greatest Stretch ",{"type":1689,"attrs":2566,"content":2567},{"order":1692},[2568,2574,2580,2586],{"type":753,"content":2569},[2570],{"type":740,"content":2571},[2572],{"text":2573,"type":744},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":753,"content":2575},[2576],{"type":740,"content":2577},[2578],{"text":2579,"type":744},"Next to the left hand, raise the left hand to the sky. ",{"type":753,"content":2581},[2582],{"type":740,"content":2583},[2584],{"text":2585,"type":744},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":753,"content":2587},[2588],{"type":740,"content":2589},[2590],{"text":2591,"type":744},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":769,"attrs":2593,"content":2594},{"level":853},[2595],{"text":2596,"type":744},"Kneeling Quad/Hip Flexor Stretch",{"type":1689,"attrs":2598,"content":2600},{"order":2599},{"order":1692},[2601,2607,2613],{"type":753,"content":2602},[2603],{"type":740,"content":2604},[2605],{"text":2606,"type":744},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":753,"content":2608},[2609],{"type":740,"content":2610},[2611],{"text":2612,"type":744},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":753,"content":2614},[2615],{"type":740,"content":2616},[2617],{"text":2618,"type":744},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":769,"attrs":2620,"content":2621},{"level":853},[2622],{"text":2623,"type":744},"Cat/Cow",{"type":1689,"attrs":2625,"content":2627},{"order":2626},{"order":1692},[2628,2634,2640],{"type":753,"content":2629},[2630],{"type":740,"content":2631},[2632],{"text":2633,"type":744},"Start on all fours, neutral spine. ",{"type":753,"content":2635},[2636],{"type":740,"content":2637},[2638],{"text":2639,"type":744},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":753,"content":2641},[2642],{"type":740,"content":2643},[2644],{"text":2645,"type":744},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":769,"attrs":2647,"content":2648},{"level":853},[2649],{"text":2650,"type":744},"Thread the Needle",{"type":1689,"attrs":2652,"content":2654},{"order":2653},{"order":1692},[2655,2661,2667],{"type":753,"content":2656},[2657],{"type":740,"content":2658},[2659],{"text":2660,"type":744},"Start on all fours. ",{"type":753,"content":2662},[2663],{"type":740,"content":2664},[2665],{"text":2666,"type":744},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":753,"content":2668},[2669],{"type":740,"content":2670},[2671],{"text":2672,"type":744},"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":769,"attrs":2674,"content":2675},{"level":853},[2676],{"text":2677,"type":744},"Thread the Needle With a Twist ",{"type":1689,"attrs":2679,"content":2681},{"order":2680},{"order":1692},[2682,2687,2693,2699],{"type":753,"content":2683},[2684],{"type":740,"content":2685},[2686],{"text":2660,"type":744},{"type":753,"content":2688},[2689],{"type":740,"content":2690},[2691],{"text":2692,"type":744},"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":753,"content":2694},[2695],{"type":740,"content":2696},[2697],{"text":2698,"type":744},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":753,"content":2700},[2701],{"type":740,"content":2702},[2703],{"text":2704,"type":744},"Return to the starting position.",{"type":769,"attrs":2706,"content":2707},{"level":853},[2708],{"text":2709,"type":744},"Scorpion Stretch (Prone) ",{"type":1689,"attrs":2711,"content":2713},{"order":2712},{"order":1692},[2714,2720],{"type":753,"content":2715},[2716],{"type":740,"content":2717},[2718],{"text":2719,"type":744},"Begin lying down, arms out in T. ",{"type":753,"content":2721},[2722],{"type":740,"content":2723},[2724],{"text":2725,"type":744},"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":769,"attrs":2727,"content":2728},{"level":771},[2729],{"text":2474,"type":744},{"type":740,"content":2731},[2732,2734,2742,2744,2752],{"text":2733,"type":744},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2735,"type":744,"marks":2736},"range of motion improvements",[2737,2741],{"type":785,"attrs":2738},{"href":2739,"uuid":48,"anchor":48,"custom":2740,"target":788,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1685},{"text":2743,"type":744},". 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":2745,"type":744,"marks":2746},"Studies",[2747,2751],{"type":785,"attrs":2748},{"href":2749,"uuid":48,"anchor":48,"custom":2750,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1685},{"text":2753,"type":744}," 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":769,"attrs":2755,"content":2756},{"level":771},[2757],{"text":1821,"type":744},{"type":740,"content":2759},[2760,2761,2767],{"text":1825,"type":744},{"text":1468,"type":744,"marks":2762},[2763,2766],{"type":785,"attrs":2764},{"href":1830,"uuid":48,"anchor":48,"custom":2765,"target":788,"linktype":13},{},{"type":1685},{"text":1834,"type":744},{"type":740,"content":2769},[2770],{"text":2234,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2772,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2777,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2778,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2773,"component":118,"meta_info":2774,"meta_title":7,"block_image":2775,"cover_image":2776,"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":2781,"title":2782,"plugin":43,"description":2783},"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":2785,"alt":2786,"name":7,"focus":7,"title":2786,"filename":2787,"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,[1609],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2798,"created_at":2799,"published_at":2800,"updated_at":2801,"id":2802,"uuid":2803,"content":2804,"slug":3025,"full_slug":3026,"sort_by_date":48,"position":3027,"tag_list":3028,"is_startpage":9,"parent_id":1610,"meta_data":48,"group_id":3029,"first_published_at":3030,"release_id":48,"lang":60,"path":1613,"alternates":3031,"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":2805,"faqs":2806,"title":2798,"topic":2827,"author":2842,"content":2843,"category":3007,"schedule":3015,"component":1596,"meta_info":3016,"cover_image":3020,"description":3019,"contributors":3024},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2807,2811,2815,2819,2823],{"_uid":2808,"answer":2809,"question":2810,"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":2812,"answer":2813,"question":2814,"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":2816,"answer":2817,"question":2818,"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":2820,"answer":2821,"question":2822,"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":2824,"answer":2825,"question":2826,"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":2828,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2840,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2829,"component":39,"meta_info":2837,"block_image":2838,"cover_image":2839,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2830,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2831,"component":118,"meta_info":2832,"meta_title":7,"block_image":2833,"cover_image":2834,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":737,"content":2844},[2845,2849,2853,2857,2870,2874,2878,2883,2897,2910,2915,2926,2930,2952,2957,2968,2981,2986,2990,2994,3004],{"type":740,"content":2846},[2847],{"text":2848,"type":744},"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":740,"content":2850},[2851],{"text":2852,"type":744},"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":769,"attrs":2854,"content":2855},{"level":771},[2856],{"text":2810,"type":744},{"type":740,"content":2858},[2859,2861,2868],{"text":2860,"type":744},"According to the ",{"text":2862,"type":744,"marks":2863},"Mayo Clinic",[2864],{"type":785,"attrs":2865},{"href":2866,"uuid":48,"anchor":48,"custom":2867,"target":788,"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":2869,"type":744},", 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":740,"content":2871},[2872],{"text":2873,"type":744},"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":740,"content":2875},[2876],{"text":2877,"type":744},"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":769,"attrs":2879,"content":2880},{"level":771},[2881],{"text":2882,"type":744},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":2201,"attrs":2884},{"id":2885,"body":2886},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2887],{"url":2888,"_uid":2890,"image":2891,"component":2895,"copyright_details":2896},{"id":7,"url":7,"linktype":2889,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2892,"alt":2893,"name":7,"focus":48,"title":2893,"filename":2894,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":740,"content":2898},[2899,2901,2908],{"text":2900,"type":744},"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":2902,"type":744,"marks":2903},"burn more calories",[2904],{"type":785,"attrs":2905},{"href":2906,"uuid":48,"anchor":48,"custom":2907,"target":788,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2909,"type":744}," even after you’re done working out.",{"type":769,"attrs":2911,"content":2912},{"level":771},[2913],{"text":2914,"type":744},"Kickboxing Is A Full Body Workout",{"type":2201,"attrs":2916},{"id":2885,"body":2917},[2918],{"url":2919,"_uid":2920,"image":2921,"component":2895,"copyright_details":2925},{"id":7,"url":7,"linktype":2889,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2922,"alt":2923,"name":7,"focus":48,"title":2923,"filename":2924,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":740,"content":2927},[2928],{"text":2929,"type":744},"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":740,"content":2931},[2932,2934,2941,2943,2950],{"text":2933,"type":744},"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":2935,"type":744,"marks":2936},"all-level lower body workout",[2937],{"type":785,"attrs":2938},{"href":2939,"uuid":48,"anchor":48,"custom":2940,"target":788,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2942,"type":744}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2944,"type":744,"marks":2945},"upper body workout",[2946],{"type":785,"attrs":2947},{"href":2948,"uuid":48,"anchor":48,"custom":2949,"target":788,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2951,"type":744}," led by Flo Master.",{"type":769,"attrs":2953,"content":2954},{"level":771},[2955],{"text":2956,"type":744},"Boxing Can Be Low-Impact",{"type":2201,"attrs":2958},{"id":2885,"body":2959},[2960],{"url":2961,"_uid":2962,"image":2963,"component":2895,"copyright_details":2967},{"id":7,"url":7,"linktype":2889,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2964,"alt":2965,"name":7,"focus":48,"title":2965,"filename":2966,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":740,"content":2969},[2970,2972,2979],{"text":2971,"type":744},"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":2973,"type":744,"marks":2974},"shadowboxing",[2975],{"type":785,"attrs":2976},{"href":2977,"uuid":48,"anchor":48,"custom":2978,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2980,"type":744}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":769,"attrs":2982,"content":2983},{"level":771},[2984],{"text":2985,"type":744},"Kick Boring Cardio To The Curb",{"type":740,"content":2987},[2988],{"text":2989,"type":744},"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":769,"attrs":2991,"content":2992},{"level":771},[2993],{"text":1821,"type":744},{"type":740,"content":2995},[2996,2997,3002],{"text":1825,"type":744},{"text":1468,"type":744,"marks":2998},[2999],{"type":785,"attrs":3000},{"href":1830,"uuid":48,"anchor":48,"custom":3001,"target":788,"linktype":13},{},{"text":3003,"type":744}," 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":740,"content":3005},[3006],{"text":2234,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3008,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3013,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3014,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3009,"component":118,"meta_info":3010,"meta_title":7,"block_image":3011,"cover_image":3012,"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":3017,"title":3018,"plugin":43,"description":3019},"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":3021,"alt":3022,"name":7,"focus":48,"title":3022,"filename":3023,"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,[1609],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1596,"created_at":3033,"published_at":3034,"updated_at":3035,"id":3036,"uuid":3037,"content":3038,"slug":1596,"full_slug":3059,"sort_by_date":48,"position":446,"tag_list":3060,"is_startpage":9,"parent_id":3061,"meta_data":48,"group_id":3062,"first_published_at":3063,"release_id":48,"lang":60,"path":7,"alternates":3064,"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":3039,"component":3040,"meta_info":3041,"custom_content_list":3043},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3042,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3044,3049,3054],{"_uid":3045,"label":3046,"value":3047,"dev_id":3048,"component":744},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3050,"label":3051,"value":3052,"dev_id":3053,"component":744},"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":3055,"label":3056,"value":3057,"dev_id":3058,"component":744},"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",[],1785892866023]