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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1129,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1121,"full_slug":1122,"sort_by_date":48,"position":1123,"tag_list":1124,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":1126,"first_published_at":1127,"release_id":48,"lang":60,"path":7,"alternates":1128,"default_full_slug":48,"translated_slugs":48},"The Benefits of Kicking a Punching Bag","2021-11-10T09:08:32.620Z","2022-09-26T19:59:06.476Z","2022-09-26T19:59:06.513Z",84381522,"f462ae26-22de-40f9-a1be-2c96d80a0580",{"_uid":664,"faqs":665,"title":657,"topic":699,"author":714,"content":738,"category":1104,"schedule":1112,"component":1113,"meta_info":1114,"cover_image":1117,"description":1116,"email_capture":1120},"b39e290b-3d6b-43bb-8c70-6d68dd3e99ae",[666,671,675,679,683,687,691,695],{"_uid":667,"answer":668,"question":669,"component":670},"2c8c9ac7-cec7-454c-a756-0a734cc48705","When you first start kickboxing, there is nothing worse than kicking a rock hard bag. Your feet and your shins are not properly conditioned, so you want to start on a soft bag and work up to a harder bag.\n\nThere are two types of punching bags: swinging bags and stationary bags. I recommend using a stationary bag at first because they move less and will be easier to hit as a beginner.\n\nThe FightCamp punching bag is super soft and stable, with padding along the entire length of the bag, making it an ideal option for kickboxing training. You will be able to practice low kicks and high kicks without risking injury.","How To Find the Right Punching Bag","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"7034e2d9-c38e-4a24-9ed2-d43075d280e4","The benefits of kicking a punching bag are:\n- Calcify your bones\n- Increase flexibility\n- Strengthen your heart and cardiovascular system\n- Learn self-defense\n- Kicking is therapeutic\n- Brings out the fighter within!","What are the benefits of kicking a punching bag?",{"_uid":676,"answer":677,"question":678,"component":670},"71367126-9143-42c3-8ebf-16a2951b42cd","When you start kickboxing, you should do so under the guidance of a professional instructor. You can hire a private coach or take group classes. But if time and money are a factor, try the FightCamp classes, and train from the comfort of your home. One common mistake beginner kickboxers make is striking with their toes when they throw a round kick--don’t do that! You want to land your kicks with your shin and instep (top of the foot). As you kick, you will start to calcify your bones, meaning that calcium will build up in your body tissue and harden. This is great for bone health and extremely important, especially as we get older. The stronger your bones are, the less likely you will be to twist your ankle or break a bone.","How does kicking a punching bag calcify your bones?",{"_uid":680,"answer":681,"question":682,"component":670},"18eaf26c-1283-4d5f-9ee8-e09ddaf55cd6","Beginner kickboxers often find that when they start kicking, they are tighter than they thought in terms of flexibility. If this is true in your case, don't worry, it's normal. Start by kicking the bag on the lower end, and as you get better, start to bring your kicks up higher. Eventually you will be able to kick above the waist, and eventually all the way up to the head level. Kickboxing is a great way to increase your flexibility.","How does kicking a punching bag increase your flexibility?",{"_uid":684,"answer":685,"question":686,"component":670},"46da1604-a2c5-4526-84bf-5ff3b9526e18","Your legs are much heavier than your arms, so kicking is going to force your muscles to work harder and therefore you will burn more calories. Throwing a roundhouse kick for example, is going to require many muscles to work synergistically. Your hip flexors, glutes, obliques, calves, and core are all going to have to work together in order to properly execute the kick. If you practice kickboxing, you are going to get in phenomenal shape! I always say that there is no workout in the world like kickboxing.","How does kicking a punching bag strengthen your heart and cardiovascular system?",{"_uid":688,"answer":689,"question":690,"component":670},"8ae47ad9-9f11-44b9-9172-dae2d97dd3e6","Kickboxing is a great workout, but it also teaches self-defense. Learning how to throw a front kick or a sidekick to the body can be very empowering. I prefer teaching people to kick vs. punch when it comes to self-defense because you are a lot less likely to injure yourself by kicking. The bones in our hands are small and brittle, so it isn't smart to throw punches without gloves on. The bones in our legs, on the other hand, are much stronger and more durable, especially once you start conditioning those shins, so in the case of self-defense, it’s better (and safer) to learn to kick with force than to punch with force!","How does kicking a punching bag teach you self-defense?",{"_uid":692,"answer":693,"question":694,"component":670},"e1f70669-7a78-4311-befd-0eaf9ad2aead","One thing that I love about kickboxing is that it gets you out of your head and into your body. Learning a new skill allows you to be present and focus on the task at hand. It is an opportunity to forget about all of the mundane, repetitive worries that we have throughout the day and just do something good for our body and spirit. Usually, about halfway through my kickboxing workout, I fall into a flow state, and I am completely present. It is a euphoric feeling, and you will find that your body is flooded with endorphins by the end of the session.","How is kicking a punching bag therapeutic?",{"_uid":696,"answer":697,"question":698,"component":670},"63c10ca8-e6f2-4015-816d-4b9a1f351434","Kickboxing can be a great form of self expression. Personally, I can’t dance, so fighting is a great way for me to express myself. As you get better and more confident, you will start to develop your own style and swag as you train. I really believe that fighting is inherent and there is a strong fighter inside of all of us, you just have to bring it out.","How does kicking a punching bag bring out the fighter within?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":700,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":731,"full_slug":732,"sort_by_date":48,"position":86,"tag_list":733,"is_startpage":9,"parent_id":734,"meta_data":48,"group_id":735,"first_published_at":736,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":722,"_uid":723,"name":715,"photo":724,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":729,"social_link_linkedin":7,"social_link_instagram":730,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":725,"alt":715,"name":726,"focus":48,"title":715,"filename":727,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":739,"content":740},"doc",[741,747,784,792,804,808,812,832,836,860,865,874,880,904,909,973,978,994,999,1035,1040,1043,1048,1052,1067,1072],{"type":742,"content":743},"paragraph",[744],{"text":745,"type":746},"My name is Aaron Swenson and I am a professional kickboxer and full-time coach at FightCamp. For the last 15 years, I have been teaching kickboxing to people from all walks of life and I have seen first-hand how beneficial it is for everyone.","text",{"type":742,"content":748},[749,751,757,765,770,772,776,782],{"text":750,"type":746},"Kickboxing can have a steep learning curve, but the ",{"text":752,"type":746,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":746,"marks":759},"benefits",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing","_blank",{"text":766,"type":746,"marks":767},"  ",[768],{"type":755,"attrs":769},{"class":7},{"text":771,"type":746},"of the sport are endless. As a beginner-level kickboxer, it is important that you learn proper technique and find a bag that is ",{"text":752,"type":746,"marks":773},[774],{"type":755,"attrs":775},{"class":7},{"text":777,"type":746,"marks":778},"beginner-friendly",[779],{"type":761,"attrs":780},{"href":781,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-a-boxing-bag-a-beginner-s-guide",{"text":783,"type":746},". In this article, I am going to explain the benefits of kicking a punching bag and share some tips on how to make learning to kickbox fun, easy, and enjoyable.",{"type":785,"attrs":786,"content":788},"heading",{"level":787},2,[789,790],{"text":669,"type":746},{"type":791},"hard_break",{"type":793,"attrs":794},"blok",{"id":795,"body":796},"b224949b-2202-411b-9a07-5d23358783af",[797],{"_uid":798,"image":799,"component":803},"i-6df4c3de-bf53-4a52-ae50-9d36588591dd",{"id":800,"alt":801,"name":7,"focus":48,"title":801,"filename":802,"copyright":7,"fieldtype":50},3370235,"FightCamp Punching Bag For Kickboxing","https://a.storyblok.com/f/115220/700x1100/cd3ce0710e/fightcamp_kickboxing_bag.jpg","content_image",{"type":742,"content":805},[806],{"text":807,"type":746},"When you first start kickboxing, there is nothing worse than kicking a rock hard bag. Your feet and your shins are not properly conditioned, so you want to start on a soft bag and work up to a harder bag.",{"type":742,"content":809},[810],{"text":811,"type":746},"There are two types of punching bags: swinging bags and stationary bags. I recommend using a stationary bag at first because they move less and will be easier to hit as a beginner.",{"type":742,"content":813},[814,816,820,826,830],{"text":815,"type":746},"The ",{"text":752,"type":746,"marks":817},[818],{"type":755,"attrs":819},{"class":7},{"text":821,"type":746,"marks":822},"FightCamp punching bag",[823],{"type":761,"attrs":824},{"href":825,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":766,"type":746,"marks":827},[828],{"type":755,"attrs":829},{"class":7},{"text":831,"type":746},"is super soft and stable, with padding along the entire length of the bag, making it an ideal option for kickboxing training. You will be able to practice low kicks and high kicks without risking injury.",{"type":742,"content":833},[834],{"text":835,"type":746},"For more tips on choosing the right punching bag for your at-home boxing/kickboxing training, check out these two FightCamp blog articles:",{"type":837,"content":838},"bullet_list",[839,850],{"type":840,"content":841},"list_item",[842],{"type":742,"content":843},[844],{"text":845,"type":746,"marks":846},"What Punching Bag Should I Buy For At-Home Use?",[847],{"type":761,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"type":840,"content":851},[852],{"type":742,"content":853},[854],{"text":855,"type":746,"marks":856},"How To Choose The Right Punching Bag For Your Workout",[857],{"type":761,"attrs":858},{"href":859,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"type":785,"attrs":861,"content":862},{"level":787},[863,864],{"text":657,"type":746},{"type":791},{"type":793,"attrs":866},{"id":795,"body":867},[868],{"_uid":869,"image":870,"component":803},"i-96167d70-26ef-4fa8-80d1-cb5126d296a5",{"id":871,"alt":872,"name":7,"focus":48,"title":872,"filename":873,"copyright":7,"fieldtype":50},3370242,"FightCamp Kickboxing Workout","https://a.storyblok.com/f/115220/700x1100/b88fe8a6fb/kickboxing_workout.jpg",{"type":785,"attrs":875,"content":877},{"level":876},3,[878],{"text":879,"type":746},"Calcify your bones",{"type":742,"content":881},[882,884,890,892,896,902],{"text":883,"type":746},"When you start kickboxing, you should do so under the guidance of a professional instructor. You can hire a private coach or take group classes. But if time and money are a factor, try working out with ",{"text":885,"type":746,"marks":886},"FightCamp",[887],{"type":761,"attrs":888},{"href":889,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":891,"type":746},", and train from the comfort of your home. One common mistake beginner kickboxers make is striking with their toes when they throw a ",{"text":752,"type":746,"marks":893},[894],{"type":755,"attrs":895},{"class":7},{"text":897,"type":746,"marks":898},"round kick",[899],{"type":761,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":903,"type":746},"--don’t do that! You want to land your kicks with your shin and instep (top of the foot). As you kick, you will start to calcify your bones, meaning that calcium will build up in your body tissue and harden. This is great for bone health and extremely important, especially as we get older. The stronger your bones are, the less likely you will be to twist your ankle or break a bone.",{"type":785,"attrs":905,"content":906},{"level":876},[907],{"text":908,"type":746},"Increase flexibility",{"type":742,"content":910},[911,913,917,923,925,929,935,939,941,945,951,955,957,961,967,971],{"text":912,"type":746},"Beginner kickboxers often find that when they start kicking, they are tighter than they thought in terms of ",{"text":752,"type":746,"marks":914},[915],{"type":755,"attrs":916},{"class":7},{"text":918,"type":746,"marks":919},"flexibility",[920],{"type":761,"attrs":921},{"href":922,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxers-pre-workout-dynamic-stretching",{"text":924,"type":746},". If this is true in your case, don't worry, it's normal. Start by kicking the bag on the lower end, and as you get better, start to bring your kicks up higher. Eventually you will be able to kick above the waist, and eventually all the way up to the head level. Kickboxing is a great way to increase your flexibility. For additional ",{"text":752,"type":746,"marks":926},[927],{"type":755,"attrs":928},{"class":7},{"text":930,"type":746,"marks":931},"flexibility training",[932],{"type":761,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxing-static-leg-stretches-for-your-best-kicks",{"text":766,"type":746,"marks":936},[937],{"type":755,"attrs":938},{"class":7},{"text":940,"type":746},"and exercises, check out these ",{"text":752,"type":746,"marks":942},[943],{"type":755,"attrs":944},{"class":7},{"text":946,"type":746,"marks":947},"warm-up routines",[948],{"type":761,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/dynamic-mobility-warm-up-for-better-kicks",{"text":766,"type":746,"marks":952},[953],{"type":755,"attrs":954},{"class":7},{"text":956,"type":746},"on the FightCamp ",{"text":752,"type":746,"marks":958},[959],{"type":755,"attrs":960},{"class":7},{"text":962,"type":746,"marks":963},"YouTube Channel",[964],{"type":761,"attrs":965},{"href":966,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://bit.ly/3oYefXf",{"text":766,"type":746,"marks":968},[969],{"type":755,"attrs":970},{"class":7},{"text":972,"type":746},"and enhance your mobility.",{"type":785,"attrs":974,"content":975},{"level":876},[976],{"text":977,"type":746},"Strengthen your heart and cardiovascular system",{"type":742,"content":979},[980,982,986,992],{"text":981,"type":746},"Your legs are much heavier than your arms, so kicking is going to force your muscles to work harder and therefore you will burn more calories. Throwing a roundhouse kick for example, is going to require many muscles to work synergistically. Your hip flexors, glutes, obliques, calves, and core are all going to have to work together in order to properly execute the kick. If you practice kickboxing, you are going to get in ",{"text":752,"type":746,"marks":983},[984],{"type":755,"attrs":985},{"class":7},{"text":987,"type":746,"marks":988},"phenomenal shape",[989],{"type":761,"attrs":990},{"href":991,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"text":993,"type":746},"! I always say that there is no workout in the world like kickboxing.",{"type":785,"attrs":995,"content":996},{"level":876},[997],{"text":998,"type":746},"Learn self-defense",{"type":742,"content":1000},[1001,1003,1007,1013,1017,1019,1023,1029,1033],{"text":1002,"type":746},"Kickboxing is a great workout, but it also teaches self-defense. Learning how to throw a ",{"text":752,"type":746,"marks":1004},[1005],{"type":755,"attrs":1006},{"class":7},{"text":1008,"type":746,"marks":1009},"front kick",[1010],{"type":761,"attrs":1011},{"href":1012,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-3-types-of-kicks-in-kickboxing",{"text":766,"type":746,"marks":1014},[1015],{"type":755,"attrs":1016},{"class":7},{"text":1018,"type":746},"or a sidekick to the body can be very empowering. I prefer teaching people to kick vs. punch when it comes to self-defense because you are a lot less likely to injure yourself by kicking. The bones in our hands are small and brittle, so it isn't smart to throw punches without gloves on. The bones in our legs, on the other hand, are much stronger and more durable, especially once you start conditioning those shins, so in the case of self-defense, it’s better (and safer) to learn to ",{"text":752,"type":746,"marks":1020},[1021],{"type":755,"attrs":1022},{"class":7},{"text":1024,"type":746,"marks":1025},"kick with force",[1026],{"type":761,"attrs":1027},{"href":1028,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"text":766,"type":746,"marks":1030},[1031],{"type":755,"attrs":1032},{"class":7},{"text":1034,"type":746},"than to punch with force!",{"type":785,"attrs":1036,"content":1037},{"level":876},[1038],{"text":1039,"type":746},"Kicking is therapeutic",{"type":742,"content":1041},[1042],{"text":693,"type":746},{"type":785,"attrs":1044,"content":1045},{"level":876},[1046],{"text":1047,"type":746},"Bring out the fighter within!",{"type":742,"content":1049},[1050],{"text":1051,"type":746},"Lastly, kickboxing can be a great form of self expression. Personally, I can’t dance, so fighting is a great way for me to express myself. As you get better and more confident, you will start to develop your own style and swag as you train. I really believe that fighting is inherent and there is a strong fighter inside of all of us, you just have to bring it out.",{"type":742,"content":1053},[1054,1056,1060,1065],{"text":1055,"type":746},"So there you have it! Kickboxing is much more than just a workout. ",{"text":752,"type":746,"marks":1057},[1058],{"type":755,"attrs":1059},{"class":7},{"text":1061,"type":746,"marks":1062},"Kickboxing training",[1063],{"type":761,"attrs":1064},{"href":889,"uuid":48,"anchor":48,"target":764,"linktype":48},{"text":1066,"type":746},", especially with a punching bag, strengthens your bones and heart, increases your flexibility, teaches you self-defense, and is a form of self expression. Kickboxing is a lifestyle. Now get out there and start kicking!",{"type":785,"attrs":1068,"content":1069},{"level":876},[1070],{"text":1071,"type":746},"Related Articles",{"type":742,"content":1073},[1074,1079,1080,1085,1086,1091,1092,1097,1098],{"text":1075,"type":746,"marks":1076},"How To Use a Boxing Bag: A Beginner’s Guide",[1077],{"type":761,"attrs":1078},{"href":781,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1081,"type":746,"marks":1082},"At-Home Boxing Equipment: The Free-Standing Punching Bag",[1083],{"type":761,"attrs":1084},{"href":825,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1087,"type":746,"marks":1088},"Get Toned Fast With Kickboxing At-Home",[1089],{"type":761,"attrs":1090},{"href":991,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1093,"type":746,"marks":1094},"7 Reasons Why You Should Be Kickboxing",[1095],{"type":761,"attrs":1096},{"href":763,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1099,"type":746,"marks":1100},"6 Benefits of Boxing & Kickboxing for Kids",[1101],{"type":761,"attrs":1102},{"href":1103,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-benefits-of-boxing-kickboxing-for-kids",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1105,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1110,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1106,"component":118,"meta_info":1107,"meta_title":7,"block_image":1108,"cover_image":1109,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-08-30 00:00","article",{"_uid":1115,"title":657,"plugin":43,"description":1116},"6a67a9b6-e041-4ffb-808d-704bf146b33c","A full-body workout that’s dynamic, challenging, empowering, and will get you in shape fast? KICKBOXING! Train on a punching bag to reap all of these benefits.",{"id":1118,"alt":657,"name":7,"focus":48,"title":657,"filename":1119,"copyright":7,"fieldtype":50},3370232,"https://a.storyblok.com/f/115220/2400x990/d030f1fa8a/benefits-of-kicking-a-punching-bag.jpg",[],"the-benefits-of-kicking-a-punching-bag","blogs/the-benefits-of-kicking-a-punching-bag",-730,[],60887917,"f1cda40a-48b3-4775-9eac-02a0a2d37560","2021-08-30T08:43:00.000Z",[],["Reactive",1130],[1131,1480,1718,2139,2554,2831],{"name":1132,"created_at":1133,"published_at":1134,"updated_at":1135,"id":1136,"uuid":1137,"content":1138,"slug":1472,"full_slug":1473,"sort_by_date":48,"position":1474,"tag_list":1475,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":1477,"first_published_at":1134,"release_id":48,"lang":60,"path":1478,"alternates":1479,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1139,"faqs":1140,"title":1132,"topic":1189,"author":1204,"content":1205,"category":1455,"schedule":1463,"component":1113,"meta_info":1464,"cover_image":1468,"description":1467,"contributors":1471},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1141,1145,1149,1153,1157,1161,1165,1169,1173,1177,1181,1185],{"_uid":1142,"answer":1143,"question":1144,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1146,"answer":1147,"question":1148,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1150,"answer":1151,"question":1152,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1154,"answer":1155,"question":1156,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1158,"answer":1159,"question":1160,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1162,"answer":1163,"question":1164,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1166,"answer":1167,"question":1168,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1170,"answer":1171,"question":1172,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1174,"answer":1175,"question":1176,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1178,"answer":1179,"question":1180,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1182,"answer":1183,"question":1184,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1186,"answer":1187,"question":1188,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1190,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1202,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1191,"component":39,"meta_info":1199,"block_image":1200,"cover_image":1201,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1192,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1197,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1198,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1193,"component":118,"meta_info":1194,"meta_title":7,"block_image":1195,"cover_image":1196,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":739,"content":1206},[1207,1227,1239,1252,1257,1261,1273,1277,1291,1295,1300,1303,1307,1318,1330,1334,1337,1342,1353,1365,1369,1372,1377,1388,1392,1396,1400,1403,1408,1419,1423,1427,1431,1436,1440,1451],{"type":742,"content":1208},[1209,1211,1217,1219,1225],{"text":1210,"type":746},"Out of the ",{"text":1212,"type":746,"marks":1213},"six (6) basic punches",[1214],{"type":761,"attrs":1215},{"href":1216,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1218,"type":746}," in boxing, punch number one is the ",{"text":1220,"type":746,"marks":1221},"jab",[1222],{"type":761,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1226,"type":746},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":742,"content":1228},[1229,1231,1237],{"text":1230,"type":746},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1232,"type":746,"marks":1233},"Coach PJ",[1234],{"type":761,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1238,"type":746}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":793,"attrs":1240},{"id":1241,"body":1242},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1243],{"_uid":1244,"link":1245,"image":1247,"title":1249,"component":1251},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1246,"linktype":13,"fieldtype":14,"cached_url":1246},"https://youtu.be/JM-8c3EqwZg",{"id":1248,"alt":1249,"name":7,"focus":48,"title":1249,"filename":1250,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":785,"attrs":1253,"content":1254},{"level":787},[1255],{"text":1256,"type":746},"5 Most Common Jab Mistakes",{"type":785,"attrs":1258,"content":1259},{"level":876},[1260],{"text":1152,"type":746},{"type":793,"attrs":1262},{"id":1241,"body":1263},[1264],{"url":1265,"_uid":1267,"image":1268,"component":803,"copyright_details":1272},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1269,"alt":1270,"name":7,"focus":48,"title":1270,"filename":1271,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":742,"content":1274},[1275],{"text":1276,"type":746},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":837,"content":1278},[1279,1285],{"type":840,"content":1280},[1281],{"type":742,"content":1282},[1283],{"text":1284,"type":746},"While extending the arm to punch",{"type":840,"content":1286},[1287],{"type":742,"content":1288},[1289],{"text":1290,"type":746},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":742,"content":1292},[1293],{"text":1294,"type":746},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":785,"attrs":1296,"content":1297},{"level":876},[1298],{"text":1299,"type":746},"How To Fix It:",{"type":742,"content":1301},[1302],{"text":1155,"type":746},{"type":785,"attrs":1304,"content":1305},{"level":876},[1306],{"text":1160,"type":746},{"type":793,"attrs":1308},{"id":1241,"body":1309},[1310],{"url":1311,"_uid":1312,"image":1313,"component":803,"copyright_details":1317},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1314,"alt":1315,"name":7,"focus":48,"title":1315,"filename":1316,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":742,"content":1319},[1320,1322,1328],{"text":1321,"type":746},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1323,"type":746,"marks":1324},"hook",[1325],{"type":761,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1329,"type":746}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":785,"attrs":1331,"content":1332},{"level":876},[1333],{"text":1299,"type":746},{"type":742,"content":1335},[1336],{"text":1163,"type":746},{"type":785,"attrs":1338,"content":1339},{"level":876},[1340],{"text":1341,"type":746},"3. Pushing the Jab",{"type":793,"attrs":1343},{"id":1241,"body":1344},[1345],{"url":1346,"_uid":1347,"image":1348,"component":803,"copyright_details":1352},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1349,"alt":1350,"name":7,"focus":48,"title":1350,"filename":1351,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":742,"content":1354},[1355,1357,1363],{"text":1356,"type":746},"“Pushing the jab” means leaning into the punch. In your ",{"text":1358,"type":746,"marks":1359},"boxing stance",[1360],{"type":761,"attrs":1361},{"href":1362,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1364,"type":746},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":785,"attrs":1366,"content":1367},{"level":876},[1368],{"text":1299,"type":746},{"type":742,"content":1370},[1371],{"text":1171,"type":746},{"type":785,"attrs":1373,"content":1374},{"level":876},[1375],{"text":1376,"type":746},"4. Flaring Your Elbows",{"type":793,"attrs":1378},{"id":1241,"body":1379},[1380],{"url":1381,"_uid":1382,"image":1383,"component":803,"copyright_details":1387},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1384,"alt":1385,"name":7,"focus":48,"title":1385,"filename":1386,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":742,"content":1389},[1390],{"text":1391,"type":746},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":742,"content":1393},[1394],{"text":1395,"type":746},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":785,"attrs":1397,"content":1398},{"level":876},[1399],{"text":1299,"type":746},{"type":742,"content":1401},[1402],{"text":1179,"type":746},{"type":785,"attrs":1404,"content":1405},{"level":876},[1406],{"text":1407,"type":746},"5. Not Jabbing Enough",{"type":793,"attrs":1409},{"id":1241,"body":1410},[1411],{"url":1412,"_uid":1413,"image":1414,"component":803,"copyright_details":1418},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1415,"alt":1416,"name":7,"focus":48,"title":1416,"filename":1417,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":742,"content":1420},[1421],{"text":1422,"type":746},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":785,"attrs":1424,"content":1425},{"level":876},[1426],{"text":1299,"type":746},{"type":742,"content":1428},[1429],{"text":1430,"type":746},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":785,"attrs":1432,"content":1433},{"level":787},[1434],{"text":1435,"type":746},"Keep On Jabbing",{"type":742,"content":1437},[1438],{"text":1439,"type":746},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":742,"content":1441},[1442,1444,1449],{"text":1443,"type":746},"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":885,"type":746,"marks":1445},[1446],{"type":761,"attrs":1447},{"href":1448,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1450,"type":746}," 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":742,"content":1452},[1453],{"text":1454,"type":746},"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":1456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1457,"component":118,"meta_info":1458,"meta_title":7,"block_image":1459,"cover_image":1460,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1465,"title":1466,"plugin":43,"description":1467},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1469,"alt":1132,"name":7,"focus":48,"title":1132,"filename":1470,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1476],"featured","86c344fd-0a6c-40e5-818a-28d6ef7bd0c8","training/{{story.slug}}",[],{"name":1481,"created_at":1482,"published_at":1483,"updated_at":1484,"id":1485,"uuid":1486,"content":1487,"slug":1711,"full_slug":1712,"sort_by_date":48,"position":1713,"tag_list":1714,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":1715,"first_published_at":1716,"release_id":48,"lang":60,"path":1478,"alternates":1717,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1488,"faqs":1489,"title":1481,"topic":1510,"author":1204,"content":1525,"category":1695,"schedule":1703,"component":1113,"meta_info":1704,"cover_image":1707,"description":1706,"contributors":1710},"d9342cbc-2f33-448b-95cb-d9141a391216",[1490,1494,1498,1502,1506],{"_uid":1491,"answer":1492,"question":1493,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1495,"answer":1496,"question":1497,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1499,"answer":1500,"question":1501,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1503,"answer":1504,"question":1505,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1507,"answer":1508,"question":1509,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1511,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1523,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1512,"component":39,"meta_info":1520,"block_image":1521,"cover_image":1522,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1514,"component":118,"meta_info":1515,"meta_title":7,"block_image":1516,"cover_image":1517,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"type":739,"content":1526},[1527,1538,1542,1554,1558,1562,1574,1578,1582,1586,1603,1607,1611,1615,1631,1635,1640,1653,1657,1667,1680,1685],{"type":742,"content":1528},[1529,1531,1536],{"text":1530,"type":746},"FightCamp Trainer ",{"text":1232,"type":746,"marks":1532},[1533],{"type":761,"attrs":1534},{"href":1236,"uuid":48,"anchor":48,"custom":1535,"target":764,"linktype":13},{},{"text":1537,"type":746}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":742,"content":1539},[1540],{"text":1541,"type":746},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":793,"attrs":1543},{"id":1544,"body":1545},"d975e679-f879-4a04-b019-c5eb66b48e99",[1546],{"_uid":1547,"link":1548,"image":1550,"title":1552,"component":1251},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1549,"linktype":13,"fieldtype":14,"cached_url":1549},"https://youtu.be/G-4nuJefUcE",{"id":1551,"alt":1552,"name":7,"focus":48,"title":1552,"filename":1553,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":785,"attrs":1555,"content":1556},{"level":787},[1557],{"text":1493,"type":746},{"type":742,"content":1559},[1560],{"text":1561,"type":746},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":793,"attrs":1563},{"id":1564,"body":1565},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1566],{"url":1567,"_uid":1568,"image":1569,"component":803,"copyright_details":1573},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1570,"alt":1571,"name":7,"focus":48,"title":1571,"filename":1572,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":742,"content":1575},[1576],{"text":1577,"type":746},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":785,"attrs":1579,"content":1580},{"level":787},[1581],{"text":1497,"type":746},{"type":742,"content":1583},[1584],{"text":1585,"type":746},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":793,"attrs":1587},{"id":1564,"body":1588},[1589],{"url":1590,"_uid":1591,"image":1592,"component":803,"copyright_details":1596},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1593,"alt":1594,"name":7,"focus":48,"title":1594,"filename":1595,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1597],{"_uid":1598,"link":1599,"title":1601,"component":1602},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1600,"linktype":13,"fieldtype":14,"cached_url":1600},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":742,"content":1604},[1605],{"text":1606,"type":746},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":785,"attrs":1608,"content":1609},{"level":787},[1610],{"text":1501,"type":746},{"type":742,"content":1612},[1613],{"text":1614,"type":746},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":793,"attrs":1616},{"id":1564,"body":1617},[1618],{"url":1619,"_uid":1620,"image":1621,"component":803,"copyright_details":1625},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1622,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1624,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1626],{"_uid":1627,"link":1628,"title":1630,"component":1602},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1629,"linktype":13,"fieldtype":14,"cached_url":1629},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":742,"content":1632},[1633],{"text":1634,"type":746},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":785,"attrs":1636,"content":1637},{"level":787},[1638],{"text":1639,"type":746},"Levels & Abilities",{"type":742,"content":1641},[1642,1644,1651],{"text":1643,"type":746},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1645,"type":746,"marks":1646},"sweet science",[1647],{"type":761,"attrs":1648},{"href":1649,"uuid":48,"anchor":48,"custom":1650,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1652,"type":746},". ",{"type":785,"attrs":1654,"content":1655},{"level":787},[1656],{"text":1509,"type":746},{"type":793,"attrs":1658},{"id":1564,"body":1659},[1660],{"url":1661,"_uid":1662,"image":1663,"component":803,"copyright_details":1666},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1664,"alt":1571,"name":7,"focus":48,"title":1571,"filename":1665,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":742,"content":1668},[1669,1671,1678],{"text":1670,"type":746},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1672,"type":746,"marks":1673},"FightCamp app",[1674],{"type":761,"attrs":1675},{"href":1676,"uuid":48,"anchor":48,"custom":1677,"target":764,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1679,"type":746},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":785,"attrs":1681,"content":1682},{"level":787},[1683],{"text":1684,"type":746},"Train Like a Fighter",{"type":742,"content":1686},[1687,1688,1693],{"text":1443,"type":746},{"text":885,"type":746,"marks":1689},[1690],{"type":761,"attrs":1691},{"href":1448,"uuid":48,"anchor":48,"custom":1692,"target":764,"linktype":13},{},{"text":1694,"type":746}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1697,"component":118,"meta_info":1698,"meta_title":7,"block_image":1699,"cover_image":1700,"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},[],[],"2022-12-29 00:00",{"_uid":1705,"title":1481,"plugin":43,"description":1706},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1708,"alt":1481,"name":7,"focus":48,"title":1481,"filename":1709,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1476],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1719,"created_at":1720,"published_at":1721,"updated_at":1722,"id":1723,"uuid":1724,"content":1725,"slug":2132,"full_slug":2133,"sort_by_date":48,"position":2134,"tag_list":2135,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":2136,"first_published_at":2137,"release_id":48,"lang":60,"path":1478,"alternates":2138,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1726,"faqs":1727,"title":1719,"topic":1748,"author":1763,"content":1764,"category":2116,"schedule":2124,"component":1113,"meta_info":2125,"cover_image":2128,"description":2127,"contributors":2131},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1728,1732,1736,1740,1744],{"_uid":1729,"answer":1730,"question":1731,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1733,"answer":1734,"question":1735,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1737,"answer":1738,"question":1739,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1741,"answer":1742,"question":1743,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1745,"answer":1746,"question":1747,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1749,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1761,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1750,"component":39,"meta_info":1758,"block_image":1759,"cover_image":1760,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1751,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1756,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1752,"component":118,"meta_info":1753,"meta_title":7,"block_image":1754,"cover_image":1755,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":739,"content":1765},[1766,1770,1773,1785,1790,1795,1860,1865,1891,1896,1900,1905,1913,1925,1930,1941,1946,1957,1962,1973,1978,1990,1995,2006,2011,2031,2036,2041,2061,2066,2085,2090,2102,2106],{"type":742,"content":1767},[1768],{"text":1769,"type":746},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":742,"content":1771},[1772],{"text":1730,"type":746},{"type":793,"attrs":1774},{"id":1775,"body":1776},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1777],{"_uid":1778,"link":1779,"image":1781,"title":1783,"component":1251},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1780,"linktype":13,"fieldtype":14,"cached_url":1780},"https://pin.it/2zdpNMs",{"id":1782,"alt":1783,"name":7,"focus":48,"title":1783,"filename":1784,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":785,"attrs":1786,"content":1787},{"level":787},[1788],{"text":1789,"type":746},"Top Rock Step-By-Step",{"type":785,"attrs":1791,"content":1792},{"level":876},[1793],{"text":1794,"type":746},"The Feet",{"type":837,"content":1796},[1797,1803,1823,1829,1848,1854],{"type":840,"content":1798},[1799],{"type":742,"content":1800},[1801],{"text":1802,"type":746},"Begin by starting in an athletic stance on the balls of your feet",{"type":840,"content":1804},[1805,1809],{"type":742,"content":1806},[1807],{"text":1808,"type":746},"To start, being by doing a “step out”",{"type":837,"content":1810},[1811,1817],{"type":840,"content":1812},[1813],{"type":742,"content":1814},[1815],{"text":1816,"type":746},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":840,"content":1818},[1819],{"type":742,"content":1820},[1821],{"text":1822,"type":746},"Pause for a half-second",{"type":840,"content":1824},[1825],{"type":742,"content":1826},[1827],{"text":1828,"type":746},"Return to the starting stance by performing a slight hop backward",{"type":840,"content":1830},[1831,1835],{"type":742,"content":1832},[1833],{"text":1834,"type":746},"Once returned, perform the opposite foot “step out”",{"type":837,"content":1836},[1837,1843],{"type":840,"content":1838},[1839],{"type":742,"content":1840},[1841],{"text":1842,"type":746},"Make sure the step out is in front of the opposite foot and crosses over",{"type":840,"content":1844},[1845],{"type":742,"content":1846},[1847],{"text":1822,"type":746},{"type":840,"content":1849},[1850],{"type":742,"content":1851},[1852],{"text":1853,"type":746},"Hop back to the starting position",{"type":840,"content":1855},[1856],{"type":742,"content":1857},[1858],{"text":1859,"type":746},"Continue Top Rocking for the remainder of the set",{"type":785,"attrs":1861,"content":1862},{"level":876},[1863],{"text":1864,"type":746},"The Arms",{"type":837,"content":1866},[1867,1873,1879,1885],{"type":840,"content":1868},[1869],{"type":742,"content":1870},[1871],{"text":1872,"type":746},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":840,"content":1874},[1875],{"type":742,"content":1876},[1877],{"text":1878,"type":746},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":840,"content":1880},[1881],{"type":742,"content":1882},[1883],{"text":1884,"type":746},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":840,"content":1886},[1887],{"type":742,"content":1888},[1889],{"text":1890,"type":746},"Continue using this arm motion to help with rhythm and balance",{"type":785,"attrs":1892,"content":1893},{"level":787},[1894],{"text":1895,"type":746},"Movement Key Points",{"type":742,"content":1897},[1898],{"text":1899,"type":746},"Here are some key things to focus on while performing the Top Rock:",{"type":785,"attrs":1901,"content":1902},{"level":876},[1903],{"text":1904,"type":746},"Start by swinging your arms",{"type":837,"content":1906},[1907],{"type":840,"content":1908},[1909],{"type":742,"content":1910},[1911],{"text":1912,"type":746},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":793,"attrs":1914},{"id":1915,"body":1916},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1917],{"url":1918,"_uid":1919,"image":1920,"component":803,"copyright_details":1924},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1921,"alt":1922,"name":7,"focus":48,"title":1922,"filename":1923,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":785,"attrs":1926,"content":1927},{"level":876},[1928],{"text":1929,"type":746},"On each hop back, your arms should cross in front of your chest",{"type":793,"attrs":1931},{"id":1915,"body":1932},[1933],{"url":1934,"_uid":1935,"image":1936,"component":803,"copyright_details":1940},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1937,"alt":1938,"name":7,"focus":48,"title":1938,"filename":1939,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":785,"attrs":1942,"content":1943},{"level":876},[1944],{"text":1945,"type":746},"One foot should cross at a time",{"type":793,"attrs":1947},{"id":1915,"body":1948},[1949],{"url":1950,"_uid":1951,"image":1952,"component":803,"copyright_details":1956},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1953,"alt":1954,"name":7,"focus":48,"title":1954,"filename":1955,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":785,"attrs":1958,"content":1959},{"level":876},[1960],{"text":1961,"type":746},"Perform the movement by staying on the balls of your feet",{"type":793,"attrs":1963},{"id":1915,"body":1964},[1965],{"url":1966,"_uid":1967,"image":1968,"component":803,"copyright_details":1972},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1969,"alt":1970,"name":7,"focus":48,"title":1970,"filename":1971,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":785,"attrs":1974,"content":1975},{"level":876},[1976],{"text":1977,"type":746},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":793,"attrs":1979},{"id":1980,"body":1981},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1982],{"url":1983,"_uid":1984,"image":1985,"component":803,"copyright_details":1989},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1986,"alt":1987,"name":7,"focus":48,"title":1987,"filename":1988,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":785,"attrs":1991,"content":1992},{"level":876},[1993],{"text":1994,"type":746},"Stay loose and have fun!",{"type":793,"attrs":1996},{"id":1915,"body":1997},[1998],{"url":1999,"_uid":2000,"image":2001,"component":803,"copyright_details":2005},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2002,"alt":2003,"name":7,"focus":48,"title":2003,"filename":2004,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":785,"attrs":2007,"content":2008},{"level":787},[2009],{"text":2010,"type":746},"Muscles Used",{"type":837,"content":2012},[2013,2019,2025],{"type":840,"content":2014},[2015],{"type":742,"content":2016},[2017],{"text":2018,"type":746},"Deltoids",{"type":840,"content":2020},[2021],{"type":742,"content":2022},[2023],{"text":2024,"type":746},"Core",{"type":840,"content":2026},[2027],{"type":742,"content":2028},[2029],{"text":2030,"type":746},"Calves",{"type":785,"attrs":2032,"content":2033},{"level":787},[2034],{"text":2035,"type":746},"Application",{"type":785,"attrs":2037,"content":2038},{"level":876},[2039],{"text":2040,"type":746},"For Sets",{"type":837,"content":2042},[2043,2049,2055],{"type":840,"content":2044},[2045],{"type":742,"content":2046},[2047],{"text":2048,"type":746},"Perform 3-6 sets",{"type":840,"content":2050},[2051],{"type":742,"content":2052},[2053],{"text":2054,"type":746},"12-20 repetitions each way",{"type":840,"content":2056},[2057],{"type":742,"content":2058},[2059],{"text":2060,"type":746},"Rest 30-45 seconds between sets",{"type":785,"attrs":2062,"content":2063},{"level":876},[2064],{"text":2065,"type":746},"For Time",{"type":837,"content":2067},[2068,2073,2079],{"type":840,"content":2069},[2070],{"type":742,"content":2071},[2072],{"text":2048,"type":746},{"type":840,"content":2074},[2075],{"type":742,"content":2076},[2077],{"text":2078,"type":746},"Perform for 30-90 seconds",{"type":840,"content":2080},[2081],{"type":742,"content":2082},[2083],{"text":2084,"type":746},"Rest 45-60 seconds between sets",{"type":785,"attrs":2086,"content":2087},{"level":787},[2088],{"text":2089,"type":746},"Dance Moves For Boxers",{"type":742,"content":2091},[2092,2094,2101],{"text":2093,"type":746},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2095,"type":746,"marks":2096},"Flo Master",[2097],{"type":761,"attrs":2098},{"href":2099,"uuid":48,"anchor":48,"custom":2100,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1652,"type":746},{"type":785,"attrs":2103,"content":2104},{"level":787},[2105],{"text":1684,"type":746},{"type":742,"content":2107},[2108,2109,2114],{"text":1443,"type":746},{"text":885,"type":746,"marks":2110},[2111],{"type":761,"attrs":2112},{"href":1448,"uuid":48,"anchor":48,"custom":2113,"target":764,"linktype":13},{},{"text":2115,"type":746}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2117,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2122,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2118,"component":118,"meta_info":2119,"meta_title":7,"block_image":2120,"cover_image":2121,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2126,"title":1719,"plugin":43,"description":2127},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2129,"alt":1719,"name":7,"focus":48,"title":1719,"filename":2130,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1476],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2140,"created_at":2141,"published_at":2142,"updated_at":2143,"id":2144,"uuid":2145,"content":2146,"slug":2548,"full_slug":2549,"sort_by_date":48,"position":2550,"tag_list":2551,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":2552,"first_published_at":2142,"release_id":48,"lang":60,"path":1478,"alternates":2553,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2147,"faqs":2148,"title":2140,"topic":2157,"author":2172,"content":2173,"category":2529,"schedule":2537,"component":1113,"meta_info":2538,"cover_image":2542,"description":2546,"contributors":2547},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2149,2153],{"_uid":2150,"answer":2151,"question":2152,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2154,"answer":2155,"question":2156,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2158,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2170,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2171,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2159,"component":39,"meta_info":2167,"block_image":2168,"cover_image":2169,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2160,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2165,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2166,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2161,"component":118,"meta_info":2162,"meta_title":7,"block_image":2163,"cover_image":2164,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":739,"content":2174},[2175,2180,2195,2209,2214,2218,2223,2227,2265,2269,2274,2278,2282,2287,2291,2296,2310,2314,2334,2339,2343,2347,2405,2410,2414,2418,2444,2458,2463,2467,2471,2498,2502,2507,2511,2515,2525],{"type":785,"attrs":2176,"content":2177},{"level":787},[2178],{"text":2179,"type":746},"How to Stay Motivated to Work Out",{"type":742,"content":2181},[2182,2184,2193],{"text":2183,"type":746},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2185,"type":746,"marks":2186},"New Year’s Resolutions",[2187,2191],{"type":761,"attrs":2188},{"href":2189,"uuid":48,"anchor":48,"custom":2190,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2192},"underline",{"text":2194,"type":746},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":742,"content":2196},[2197,2199,2207],{"text":2198,"type":746},"But what happens if you're looking for motivation to work out in the ",{"text":2200,"type":746,"marks":2201},"middle of summer",[2202,2206],{"type":761,"attrs":2203},{"href":2204,"uuid":48,"anchor":48,"custom":2205,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2192},{"text":2208,"type":746}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":785,"attrs":2210,"content":2211},{"level":787},[2212],{"text":2213,"type":746},"Motivation vs. Determination",{"type":742,"content":2215},[2216],{"text":2217,"type":746},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":785,"attrs":2219,"content":2220},{"level":876},[2221],{"text":2222,"type":746},"Motivation",{"type":742,"content":2224},[2225],{"text":2226,"type":746},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":837,"content":2228},[2229,2235,2241,2247,2253,2259],{"type":840,"content":2230},[2231],{"type":742,"content":2232},[2233],{"text":2234,"type":746},"Movies",{"type":840,"content":2236},[2237],{"type":742,"content":2238},[2239],{"text":2240,"type":746},"Books",{"type":840,"content":2242},[2243],{"type":742,"content":2244},[2245],{"text":2246,"type":746},"Quotes",{"type":840,"content":2248},[2249],{"type":742,"content":2250},[2251],{"text":2252,"type":746},"Speeches",{"type":840,"content":2254},[2255],{"type":742,"content":2256},[2257],{"text":2258,"type":746},"Social media posts",{"type":840,"content":2260},[2261],{"type":742,"content":2262},[2263],{"text":2264,"type":746},"Success stories",{"type":742,"content":2266},[2267],{"text":2268,"type":746},"These are things that essentially make you want to start something, like a workout.",{"type":785,"attrs":2270,"content":2271},{"level":876},[2272],{"text":2273,"type":746},"Determination",{"type":742,"content":2275},[2276],{"text":2277,"type":746},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":742,"content":2279},[2280],{"text":2281,"type":746},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":785,"attrs":2283,"content":2284},{"level":787},[2285],{"text":2286,"type":746},"Finding That Drive",{"type":742,"content":2288},[2289],{"text":2290,"type":746},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":785,"attrs":2292,"content":2293},{"level":876},[2294],{"text":2295,"type":746},"Working Out at Home",{"type":742,"content":2297},[2298,2300,2308],{"text":2299,"type":746},"The wonderful thing about ",{"text":2301,"type":746,"marks":2302},"working out from home",[2303,2307],{"type":761,"attrs":2304},{"href":2305,"uuid":48,"anchor":48,"custom":2306,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2192},{"text":2309,"type":746}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":742,"content":2311},[2312],{"text":2313,"type":746},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":837,"content":2315},[2316,2322,2328],{"type":840,"content":2317},[2318],{"type":742,"content":2319},[2320],{"text":2321,"type":746},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":840,"content":2323},[2324],{"type":742,"content":2325},[2326],{"text":2327,"type":746},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":840,"content":2329},[2330],{"type":742,"content":2331},[2332],{"text":2333,"type":746},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":785,"attrs":2335,"content":2336},{"level":876},[2337],{"text":2338,"type":746},"Staying Committed to Exercising Daily",{"type":742,"content":2340},[2341],{"text":2342,"type":746},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":742,"content":2344},[2345],{"text":2346,"type":746},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":837,"content":2348},[2349,2355,2361,2367,2379,2393],{"type":840,"content":2350},[2351],{"type":742,"content":2352},[2353],{"text":2354,"type":746},"Outdoor walks/hikes in nature",{"type":840,"content":2356},[2357],{"type":742,"content":2358},[2359],{"text":2360,"type":746},"Easy pace swims",{"type":840,"content":2362},[2363],{"type":742,"content":2364},[2365],{"text":2366,"type":746},"Sauna sessions",{"type":840,"content":2368},[2369],{"type":742,"content":2370},[2371],{"text":2372,"type":746,"marks":2373},"Low-intensity yoga",[2374,2378],{"type":761,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"custom":2377,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2192},{"type":840,"content":2380},[2381],{"type":742,"content":2382},[2383,2391],{"text":2384,"type":746,"marks":2385},"Mobility work",[2386,2390],{"type":761,"attrs":2387},{"href":2388,"uuid":48,"anchor":48,"custom":2389,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2192},{"text":2392,"type":746}," ",{"type":840,"content":2394},[2395],{"type":742,"content":2396},[2397],{"text":2398,"type":746,"marks":2399},"Stretching",[2400,2404],{"type":761,"attrs":2401},{"href":2402,"uuid":48,"anchor":48,"custom":2403,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2192},{"type":785,"attrs":2406,"content":2407},{"level":876},[2408],{"text":2409,"type":746},"Morning Workouts Before Starting the Day",{"type":742,"content":2411},[2412],{"text":2413,"type":746},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":742,"content":2415},[2416],{"text":2417,"type":746},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":837,"content":2419},[2420,2426,2432,2438],{"type":840,"content":2421},[2422],{"type":742,"content":2423},[2424],{"text":2425,"type":746},"Turning off electronics the last hour",{"type":840,"content":2427},[2428],{"type":742,"content":2429},[2430],{"text":2431,"type":746},"Sleeping in a blacked-out environment",{"type":840,"content":2433},[2434],{"type":742,"content":2435},[2436],{"text":2437,"type":746},"Getting to bed at the same time each night",{"type":840,"content":2439},[2440],{"type":742,"content":2441},[2442],{"text":2443,"type":746},"Set out your workout clothes the night before",{"type":742,"content":2445},[2446,2448,2456],{"text":2447,"type":746},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2449,"type":746,"marks":2450},"H.I.I.T. session",[2451,2455],{"type":761,"attrs":2452},{"href":2453,"uuid":48,"anchor":48,"custom":2454,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2192},{"text":2457,"type":746},".",{"type":785,"attrs":2459,"content":2460},{"level":876},[2461],{"text":2462,"type":746},"End-of-Day Workouts",{"type":742,"content":2464},[2465],{"text":2466,"type":746},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":742,"content":2468},[2469],{"text":2470,"type":746},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":837,"content":2472},[2473,2486,2492],{"type":840,"content":2474},[2475],{"type":742,"content":2476},[2477,2479,2484],{"text":2478,"type":746},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2480,"type":746,"marks":2481},"“why” ",[2482],{"type":2483},"italic",{"text":2485,"type":746},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":840,"content":2487},[2488],{"type":742,"content":2489},[2490],{"text":2491,"type":746},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":840,"content":2493},[2494],{"type":742,"content":2495},[2496],{"text":2497,"type":746},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":742,"content":2499},[2500],{"text":2501,"type":746},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":785,"attrs":2503,"content":2504},{"level":787},[2505],{"text":2506,"type":746},"Plan Then Execute",{"type":742,"content":2508},[2509],{"text":2510,"type":746},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":785,"attrs":2512,"content":2513},{"level":787},[2514],{"text":1684,"type":746},{"type":742,"content":2516},[2517,2518,2524],{"text":1443,"type":746},{"text":885,"type":746,"marks":2519},[2520,2523],{"type":761,"attrs":2521},{"href":1448,"uuid":48,"anchor":48,"custom":2522,"target":764,"linktype":13},{},{"type":2192},{"text":1450,"type":746},{"type":742,"content":2526},[2527],{"text":2528,"type":746},"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":2530,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2531,"component":118,"meta_info":2532,"meta_title":7,"block_image":2533,"cover_image":2534,"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":2539,"title":2540,"plugin":43,"description":2541},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2543,"alt":2544,"name":7,"focus":7,"title":2544,"filename":2545,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1476],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2555,"created_at":2556,"published_at":2557,"updated_at":2558,"id":2559,"uuid":2560,"content":2561,"slug":2825,"full_slug":2826,"sort_by_date":48,"position":2827,"tag_list":2828,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":2829,"first_published_at":2557,"release_id":48,"lang":60,"path":1478,"alternates":2830,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2562,"faqs":2563,"title":2555,"topic":2584,"author":2599,"content":2600,"category":2806,"schedule":2814,"component":1113,"meta_info":2815,"cover_image":2819,"description":2823,"contributors":2824},"21563324-6383-4226-86da-b9779cd26bde",[2564,2568,2572,2576,2580],{"_uid":2565,"answer":2566,"question":2567,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2569,"answer":2570,"question":2571,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2573,"answer":2574,"question":2575,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2577,"answer":2578,"question":2579,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2581,"answer":2582,"question":2583,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2585,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2597,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2598,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2586,"component":39,"meta_info":2594,"block_image":2595,"cover_image":2596,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2587,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2592,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2593,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2588,"component":118,"meta_info":2589,"meta_title":7,"block_image":2590,"cover_image":2591,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":739,"content":2601},[2602,2615,2627,2632,2636,2670,2675,2679,2693,2719,2724,2728,2764,2781,2786,2790,2794,2803],{"type":742,"content":2603},[2604,2606,2613],{"text":2605,"type":746},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2607,"type":746,"marks":2608},"close-range",[2609],{"type":761,"attrs":2610},{"href":2611,"uuid":48,"anchor":48,"custom":2612,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2614,"type":746}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":793,"attrs":2616},{"id":2617,"body":2618},"52fa91c7-90bf-43d9-8857-79752817914b",[2619],{"url":2620,"_uid":2621,"image":2622,"component":803,"copyright_details":2626},{"id":7,"url":7,"linktype":1266,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2623,"alt":2624,"name":7,"focus":48,"title":2624,"filename":2625,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":785,"attrs":2628,"content":2629},{"level":787},[2630],{"text":2631,"type":746},"Rolling Punch Drill",{"type":742,"content":2633},[2634],{"text":2635,"type":746},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":837,"content":2637},[2638,2644,2650,2656],{"type":840,"content":2639},[2640],{"type":742,"content":2641},[2642],{"text":2643,"type":746},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":840,"content":2645},[2646],{"type":742,"content":2647},[2648],{"text":2649,"type":746},"Bend your knees until your thigh muscles are supporting your weight",{"type":840,"content":2651},[2652],{"type":742,"content":2653},[2654],{"text":2655,"type":746},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":840,"content":2657},[2658,2662],{"type":742,"content":2659},[2660],{"text":2661,"type":746},"Develop a steady rhythm, and then start mixing punches in",{"type":837,"content":2663},[2664],{"type":840,"content":2665},[2666],{"type":742,"content":2667},[2668],{"text":2669,"type":746},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":785,"attrs":2671,"content":2672},{"level":787},[2673],{"text":2674,"type":746},"Danger Close Drill",{"type":742,"content":2676},[2677],{"text":2678,"type":746},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":837,"content":2680},[2681,2687],{"type":840,"content":2682},[2683],{"type":742,"content":2684},[2685],{"text":2686,"type":746},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":840,"content":2688},[2689],{"type":742,"content":2690},[2691],{"text":2692,"type":746},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":742,"content":2694},[2695,2700,2702,2708,2710,2717],{"text":2696,"type":746,"marks":2697},"Key focus:",[2698],{"type":2699},"bold",{"text":2701,"type":746}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2703,"type":746,"marks":2704},"hooks",[2705],{"type":761,"attrs":2706},{"href":1327,"uuid":48,"anchor":48,"custom":2707,"target":764,"linktype":13},{},{"text":2709,"type":746}," and ",{"text":2711,"type":746,"marks":2712},"uppercuts",[2713],{"type":761,"attrs":2714},{"href":2715,"uuid":48,"anchor":48,"custom":2716,"target":764,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2718,"type":746},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":785,"attrs":2720,"content":2721},{"level":787},[2722],{"text":2723,"type":746},"Rolling Thunder Drill",{"type":742,"content":2725},[2726],{"text":2727,"type":746},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":837,"content":2729},[2730,2744,2758],{"type":840,"content":2731},[2732,2736],{"type":742,"content":2733},[2734],{"text":2735,"type":746},"On a heavy bag, set an interval of your choosing",{"type":837,"content":2737},[2738],{"type":840,"content":2739},[2740],{"type":742,"content":2741},[2742],{"text":2743,"type":746},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":840,"content":2745},[2746,2750],{"type":742,"content":2747},[2748],{"text":2749,"type":746},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":837,"content":2751},[2752],{"type":840,"content":2753},[2754],{"type":742,"content":2755},[2756],{"text":2757,"type":746},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":840,"content":2759},[2760],{"type":742,"content":2761},[2762],{"text":2763,"type":746},"Rest for 1 minute in between each round to recover",{"type":742,"content":2765},[2766,2770,2772,2779],{"text":2767,"type":746,"marks":2768},"Tip",[2769],{"type":2699},{"text":2771,"type":746},": Maintaining a calm and ",{"text":2773,"type":746,"marks":2774},"steady breath",[2775],{"type":761,"attrs":2776},{"href":2777,"uuid":48,"anchor":48,"custom":2778,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2780,"type":746}," will help you establish your rhythm.",{"type":785,"attrs":2782,"content":2783},{"level":787},[2784],{"text":2785,"type":746},"Better, Faster, Stronger",{"type":742,"content":2787},[2788],{"text":2789,"type":746},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":785,"attrs":2791,"content":2792},{"level":787},[2793],{"text":1684,"type":746},{"type":742,"content":2795},[2796,2797,2802],{"text":1443,"type":746},{"text":885,"type":746,"marks":2798},[2799],{"type":761,"attrs":2800},{"href":1676,"uuid":48,"anchor":48,"custom":2801,"target":764,"linktype":13},{},{"text":1450,"type":746},{"type":742,"content":2804},[2805],{"text":2528,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2807,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2808,"component":118,"meta_info":2809,"meta_title":7,"block_image":2810,"cover_image":2811,"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},[],[],"2023-01-19 00:00",{"_uid":2816,"title":2817,"plugin":43,"description":2818},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2820,"alt":2821,"name":7,"focus":48,"title":2821,"filename":2822,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1476],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2832,"created_at":2833,"published_at":2834,"updated_at":2835,"id":2836,"uuid":2837,"content":2838,"slug":3094,"full_slug":3095,"sort_by_date":48,"position":3096,"tag_list":3097,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":3098,"first_published_at":2834,"release_id":48,"lang":60,"path":1478,"alternates":3099,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2839,"faqs":2840,"title":2832,"topic":2861,"author":2876,"content":2877,"category":3075,"schedule":3083,"component":1113,"meta_info":3084,"cover_image":3088,"description":3092,"contributors":3093},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2841,2845,2849,2853,2857],{"_uid":2842,"answer":2843,"question":2844,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2846,"answer":2847,"question":2848,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2850,"answer":2851,"question":2852,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2854,"answer":2855,"question":2856,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2858,"answer":2859,"question":2860,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2862,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2874,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2875,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2863,"component":39,"meta_info":2871,"block_image":2872,"cover_image":2873,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2864,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2869,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2870,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2865,"component":118,"meta_info":2866,"meta_title":7,"block_image":2867,"cover_image":2868,"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":739,"content":2878},[2879,2893,2897,2901,2905,2909,2913,2916,2921,2926,2940,2945,2949,2954,2958,2963,2977,2981,2985,2999,3013,3017,3021,3035,3040,3044,3058,3062,3072],{"type":742,"content":2880},[2881,2883,2891],{"text":2882,"type":746},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2884,"type":746,"marks":2885},"interval training",[2886,2890],{"type":761,"attrs":2887},{"href":2888,"uuid":48,"anchor":48,"custom":2889,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2192},{"text":2892,"type":746}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":742,"content":2894},[2895],{"text":2896,"type":746},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":785,"attrs":2898,"content":2899},{"level":787},[2900],{"text":2844,"type":746},{"type":742,"content":2902},[2903],{"text":2904,"type":746},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":742,"content":2906},[2907],{"text":2908,"type":746},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":785,"attrs":2910,"content":2911},{"level":787},[2912],{"text":2848,"type":746},{"type":742,"content":2914},[2915],{"text":2847,"type":746},{"type":785,"attrs":2917,"content":2918},{"level":787},[2919],{"text":2920,"type":746},"Unique Benefits of HIIT",{"type":785,"attrs":2922,"content":2923},{"level":876},[2924],{"text":2925,"type":746},"Maximum Effectiveness in Less Time",{"type":742,"content":2927},[2928,2930,2938],{"text":2929,"type":746},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2931,"type":746,"marks":2932},"25-30% more calories",[2933,2937],{"type":761,"attrs":2934},{"href":2935,"uuid":48,"anchor":48,"custom":2936,"target":764,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":2192},{"text":2939,"type":746}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":785,"attrs":2941,"content":2942},{"level":876},[2943],{"text":2944,"type":746},"Tones Muscle",{"type":742,"content":2946},[2947],{"text":2948,"type":746},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":785,"attrs":2950,"content":2951},{"level":876},[2952],{"text":2953,"type":746},"Adds Variety",{"type":742,"content":2955},[2956],{"text":2957,"type":746},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":785,"attrs":2959,"content":2960},{"level":876},[2961],{"text":2962,"type":746},"Improves Cardiovascular Health",{"type":742,"content":2964},[2965,2967,2975],{"text":2966,"type":746},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2968,"type":746,"marks":2969},"greater improvements in blood pressure",[2970,2974],{"type":761,"attrs":2971},{"href":2972,"uuid":48,"anchor":48,"custom":2973,"target":764,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":2192},{"text":2976,"type":746}," and blood sugar than moderate-intensity workouts. ",{"type":785,"attrs":2978,"content":2979},{"level":787},[2980],{"text":2856,"type":746},{"type":742,"content":2982},[2983],{"text":2984,"type":746},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":742,"content":2986},[2987,2989,2997],{"text":2988,"type":746},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2990,"type":746,"marks":2991},"roadwork",[2992,2996],{"type":761,"attrs":2993},{"href":2994,"uuid":48,"anchor":48,"custom":2995,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2192},{"text":2998,"type":746},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":742,"content":3000},[3001,3003,3011],{"text":3002,"type":746},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":3004,"type":746,"marks":3005},"HIIT jump rope workout",[3006,3010],{"type":761,"attrs":3007},{"href":3008,"uuid":48,"anchor":48,"custom":3009,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2192},{"text":3012,"type":746}," for a full-body cardio blast in just minutes.",{"type":785,"attrs":3014,"content":3015},{"level":787},[3016],{"text":2860,"type":746},{"type":742,"content":3018},[3019],{"text":3020,"type":746},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":742,"content":3022},[3023,3025,3033],{"text":3024,"type":746},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":3026,"type":746,"marks":3027},"10 minutes of HIIT boxing",[3028,3032],{"type":761,"attrs":3029},{"href":3030,"uuid":48,"anchor":48,"custom":3031,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2192},{"text":3034,"type":746}," and feel the difference with just one workout.",{"type":785,"attrs":3036,"content":3037},{"level":787},[3038],{"text":3039,"type":746},"Hit With HIIT",{"type":742,"content":3041},[3042],{"text":3043,"type":746},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":742,"content":3045},[3046,3048,3056],{"text":3047,"type":746},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":3049,"type":746,"marks":3050},"FightCamp’s extensive library of HIIT workouts",[3051,3055],{"type":761,"attrs":3052},{"href":3053,"uuid":48,"anchor":48,"custom":3054,"target":764,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2192},{"text":3057,"type":746},"!",{"type":785,"attrs":3059,"content":3060},{"level":787},[3061],{"text":1684,"type":746},{"type":742,"content":3063},[3064,3065,3071],{"text":1443,"type":746},{"text":885,"type":746,"marks":3066},[3067,3070],{"type":761,"attrs":3068},{"href":1448,"uuid":48,"anchor":48,"custom":3069,"target":764,"linktype":13},{},{"type":2192},{"text":1450,"type":746},{"type":742,"content":3073},[3074],{"text":2528,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3076,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3081,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3082,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3077,"component":118,"meta_info":3078,"meta_title":7,"block_image":3079,"cover_image":3080,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":3085,"title":3086,"plugin":43,"description":3087},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":3089,"alt":3090,"name":7,"focus":7,"title":3090,"filename":3091,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1476],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1113,"created_at":3101,"published_at":3102,"updated_at":3103,"id":3104,"uuid":3105,"content":3106,"slug":1113,"full_slug":3127,"sort_by_date":48,"position":446,"tag_list":3128,"is_startpage":9,"parent_id":3129,"meta_data":48,"group_id":3130,"first_published_at":3131,"release_id":48,"lang":60,"path":7,"alternates":3132,"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":3107,"component":3108,"meta_info":3109,"custom_content_list":3111},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3110,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3112,3117,3122],{"_uid":3113,"label":3114,"value":3115,"dev_id":3116,"component":746},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3118,"label":3119,"value":3120,"dev_id":3121,"component":746},"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":3123,"label":3124,"value":3125,"dev_id":3126,"component":746},"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",[],1785892867138]