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He has fought on national Thai TV, competed on Lion Fight, won a title at Madison Square Garden, and won two amateur championships – one of which he fought with a broken arm.\n\nSean has over 300,000 subscribers on his YouTube channel, with his workouts and tutorials amassing over 31 million views. \n\nSean has trained in Thailand for 15 years, competing in 35 fights. He created The Muay Thai Guy YouTube channel over 10 years ago to share his training journey with family and friends, but it has grown to be the #1 most trusted training resource and largest Muay Thai community online.","Who is Sean Fagan \"The Muay Thai Guy\"?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a146c131-4457-48a6-87a2-44aecb9616ae","The Muay Thai Guy is introducing the FightCamp community to the Art of Eight Limbs with his Intro to Muay Thai Path only available on the FightCamp App.\n\nAs Sean Fagan says: “My mission is not only to provide you with the tools, resources, and inspiration to accomplish your Muay Thai dreams, but I also want to grow this beautiful sport so that it can change the lives of others just like it changed mine.”\n\nHaving retired from competition, Sean has focused on teaching both online and in person at his Muay Thai retreats and 2–4-week training sessions in Thailand. Now, he is sharing his expertise with the FightCamp crew, introducing fighters of all levels to the ancient art of Muay Thai.","What is the Intro to Muay Thai path on the FightCamp app?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":676,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":706,"full_slug":707,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":709,"meta_data":48,"group_id":710,"first_published_at":711,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":704,"social_link_instagram":705,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":714,"content":715},"doc",[716,735,759,763,770,785,789,793,821,825,829,834,844,848,852,857,867,881,885],{"type":717,"content":718},"paragraph",[719,722,733],{"text":720,"type":721},"Professional Muay Thai fighter, trainer, and entrepreneur ","text",{"text":723,"type":721,"marks":724},"Sean Fagan",[725,731],{"type":726,"attrs":727},"link",{"href":728,"uuid":48,"anchor":48,"custom":729,"target":730,"linktype":13},"https://www.instagram.com/themuaythaiguy/",{},"_blank",{"type":732},"underline",{"text":734,"type":721}," is known as “The Muay Thai Guy” for good reason. He has fought on national Thai TV, competed on Lion Fight, won a title at Madison Square Garden, and won two amateur championships – one of which he fought with a broken arm.",{"type":717,"content":736},[737,739,747,749,757],{"text":738,"type":721},"Sean has over 300,000 subscribers on his ",{"text":740,"type":721,"marks":741},"YouTube channel",[742,746],{"type":726,"attrs":743},{"href":744,"uuid":48,"anchor":48,"custom":745,"target":730,"linktype":13},"https://www.youtube.com/c/MuayThaiGuySeanFagan/featured",{},{"type":732},{"text":748,"type":721},", with his workouts and tutorials amassing over 31 million views. Now, the Muay Thai Guy is introducing the FightCamp community to the Art of Eight Limbs with his Intro to Muay Thai Path only available on the ",{"text":750,"type":721,"marks":751},"FightCamp App",[752,756],{"type":726,"attrs":753},{"href":754,"uuid":48,"anchor":48,"custom":755,"target":730,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":732},{"text":758,"type":721},".",{"type":717,"content":760},[761],{"text":762,"type":721},"As Sean says: “My mission is not only to provide you with the tools, resources, and inspiration to accomplish your Muay Thai dreams, but I also want to grow this beautiful sport so that it can change the lives of others just like it changed mine.”",{"type":764,"attrs":765,"content":767},"heading",{"level":766},2,[768],{"text":769,"type":721},"The Art of 8 Limbs",{"type":771,"attrs":772},"blok",{"id":773,"body":774},"3a36bc79-e28a-4190-b8c3-89fe8ca0fa2d",[775],{"url":776,"_uid":778,"image":779,"component":783,"copyright_details":784},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"story","i-58a2816b-eb72-43b8-a137-b66c0c86ccd1",{"id":780,"alt":781,"name":7,"focus":7,"title":781,"filename":782,"copyright":7,"fieldtype":50,"is_external_url":9},6433406,"FightCamp App Series - Intro to Muay Thai with Sean Fagan","https://a.storyblok.com/f/115220/1100x1100/e3acaeb92c/sean-fagan-fightcamp.png","content_image",[],{"type":717,"content":786},[787],{"text":788,"type":721},"“Muay Thai is more than just a sport – it’s a way of life,” says Sean.",{"type":717,"content":790},[791],{"text":792,"type":721},"Many liken Muay Thai to kickboxing, but movement and striking have very noticeable differences. One of the main differences is also the source of the moniker “Art of Eight Limbs” – which refers to the number of weapons a Muay Thai fighter has at their disposal:",{"type":794,"content":795},"bullet_list",[796,803,809,815],{"type":797,"content":798},"list_item",[799],{"type":717,"content":800},[801],{"text":802,"type":721},"2 Fists",{"type":797,"content":804},[805],{"type":717,"content":806},[807],{"text":808,"type":721},"2 Shins",{"type":797,"content":810},[811],{"type":717,"content":812},[813],{"text":814,"type":721},"2 Elbows",{"type":797,"content":816},[817],{"type":717,"content":818},[819],{"text":820,"type":721},"2 Knees",{"type":717,"content":822},[823],{"text":824,"type":721},"Kickboxing makes primary use of four striking points, 2 fists and 2 feet. Muay Thai fighters also use different techniques, timing, and rules in combat – some might argue they even have a bit more creative license in the ring.",{"type":717,"content":826},[827],{"text":828,"type":721},"The rich tradition of Muay Thai as a discipline is steeped in cultural history, tracing its origins as far back as the 16th century. This remarkable sport has since gained increasing popularity worldwide, and Sean Fagan has quickly risen to the ranks as one of its finest trainers.",{"type":764,"attrs":830,"content":831},{"level":766},[832],{"text":833,"type":721},"Meet Your Muay Thai Instructor",{"type":771,"attrs":835},{"id":773,"body":836},[837],{"url":838,"_uid":839,"image":840,"component":783,"copyright_details":843},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-9d078e6a-719b-4f71-921a-7b73cbd6327a",{"id":841,"alt":781,"name":7,"focus":7,"title":781,"filename":842,"copyright":7,"fieldtype":50,"is_external_url":9},6433413,"https://a.storyblok.com/f/115220/1100x1100/2e79e1ec22/sean-fagan-x-fightcamp.png",[],{"type":717,"content":845},[846],{"text":847,"type":721},"Sean has trained in Thailand for 15 years, competing in 35 fights. He created The Muay Thai Guy YouTube channel over 10 years ago to share his training journey with family and friends, but it has grown to be the #1 most trusted training resource and largest Muay Thai community online.",{"type":717,"content":849},[850],{"text":851,"type":721},"Having retired from competition, Sean has focused on teaching both online and in person at his Muay Thai retreats and 2–4-week training sessions in Thailand. Now, he is sharing his expertise with the FightCamp crew, introducing fighters of all levels to the ancient art of Muay Thai.",{"type":764,"attrs":853,"content":854},{"level":766},[855],{"text":856,"type":721},"Train with the Pros",{"type":771,"attrs":858},{"id":773,"body":859},[860],{"url":861,"_uid":862,"image":863,"component":783,"copyright_details":866},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-308b6b7c-1738-4d8e-af73-a928ad5f25a6",{"id":864,"alt":781,"name":7,"focus":7,"title":781,"filename":865,"copyright":7,"fieldtype":50,"is_external_url":9},6433415,"https://a.storyblok.com/f/115220/1100x1100/9dead1d272/fightcamp-x-sean-fagan.png",[],{"type":717,"content":868},[869,871,879],{"text":870,"type":721},"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":872,"type":721,"marks":873},"FightCamp",[874,878],{"type":726,"attrs":875},{"href":876,"uuid":48,"anchor":48,"custom":877,"target":730,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":732},{"text":880,"type":721}," 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":717,"content":882},[883],{"text":884,"type":721},"FightCamp members also get exclusive access to expert-led paths like Intro to Muay Thai with Sean Fagan, The Muay Thai Guy. Sean will guide you through the basics of the discipline and teach you the fighting techniques that he used to win competitions in Thailand. You are learning directly from the best.  ",{"type":717,"content":886},[887],{"text":888,"type":721},"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":890,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":891,"component":118,"meta_info":892,"meta_title":7,"block_image":893,"cover_image":894,"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},[],[],"2022-11-21 00:00","article",{"_uid":900,"title":901,"plugin":43,"description":902},"39456bf2-fc37-4565-b902-b055c514d74e","Making of Intro to Muay Thai Path with Sean Fagan | FightCamp","Professional Muay Thai fighter and trainer Sean Fagan is bringing the Art of Eight Limbs to FightCamp with his exclusive Intro to Muay Thai Path.",{"id":904,"alt":905,"name":7,"focus":7,"title":905,"filename":906,"copyright":7,"fieldtype":50,"is_external_url":9},6433418,"FightCamp App Series - Intro to Muay Thai Path with Sean Fagan","https://a.storyblok.com/f/115220/2400x990/75937dfde5/the-making-of-the-intro-to-muay-thai-path-with-sean-fagan.png",[],"the-making-of-the-intro-to-muay-thai-path-with-sean-fagan","blogs/the-making-of-the-intro-to-muay-thai-path-with-sean-fagan",-5410,[912],"featured",60887917,"8fb22db9-8c2f-4a79-816b-e8b653d56a27","2022-11-21T19:40:45.558Z","training/{{story.slug}}",[],["Reactive",919],[920,1073,1314,1737,1912,2324],{"name":921,"created_at":922,"published_at":923,"updated_at":924,"id":925,"uuid":926,"content":927,"slug":1067,"full_slug":1068,"sort_by_date":48,"position":1069,"tag_list":1070,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1071,"first_published_at":923,"release_id":48,"lang":60,"path":916,"alternates":1072,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":928,"faqs":929,"title":921,"topic":946,"author":961,"content":962,"category":1051,"schedule":1059,"component":898,"meta_info":1060,"cover_image":1063,"description":1062,"contributors":1066},"96d7fcda-e3db-4f35-935d-fd195032b834",[930,934,938,942],{"_uid":931,"answer":932,"question":933,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":935,"answer":936,"question":937,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":939,"answer":940,"question":941,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":943,"answer":944,"question":945,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":947,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":959,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":948,"component":39,"meta_info":956,"block_image":957,"cover_image":958,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":949,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":954,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":955,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":950,"component":118,"meta_info":951,"meta_title":7,"block_image":952,"cover_image":953,"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":714,"content":963},[964,986,991,994,999,1002,1007,1029,1034,1038,1048],{"type":717,"content":965},[966,968,975,977,984],{"text":967,"type":721},"Boxing is a sport about ",{"text":969,"type":721,"marks":970},"range",[971],{"type":726,"attrs":972},{"href":973,"uuid":48,"anchor":48,"custom":974,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":976,"type":721}," and ",{"text":978,"type":721,"marks":979},"distance",[980],{"type":726,"attrs":981},{"href":982,"uuid":48,"anchor":48,"custom":983,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":985,"type":721},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":764,"attrs":987,"content":988},{"level":766},[989],{"text":990,"type":721},"Step Behind The Jab",{"type":717,"content":992},[993],{"text":936,"type":721},{"type":764,"attrs":995,"content":996},{"level":766},[997],{"text":998,"type":721},"Front Foot Defense",{"type":717,"content":1000},[1001],{"text":940,"type":721},{"type":764,"attrs":1003,"content":1004},{"level":766},[1005],{"text":1006,"type":721},"Cutting Off The Ring",{"type":717,"content":1008},[1009,1011,1018,1020,1027],{"text":1010,"type":721},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1012,"type":721,"marks":1013},"outside fighter",[1014],{"type":726,"attrs":1015},{"href":1016,"uuid":48,"anchor":48,"custom":1017,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1019,"type":721},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1021,"type":721,"marks":1022},"jab",[1023],{"type":726,"attrs":1024},{"href":1025,"uuid":48,"anchor":48,"custom":1026,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1028,"type":721}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":764,"attrs":1030,"content":1031},{"level":766},[1032],{"text":1033,"type":721},"The Takeaway",{"type":717,"content":1035},[1036],{"text":1037,"type":721},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":717,"content":1039},[1040,1041,1046],{"text":870,"type":721},{"text":872,"type":721,"marks":1042},[1043],{"type":726,"attrs":1044},{"href":876,"uuid":48,"anchor":48,"custom":1045,"target":730,"linktype":13},{},{"text":1047,"type":721}," 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":717,"content":1049},[1050],{"text":888,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1052,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1057,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1053,"component":118,"meta_info":1054,"meta_title":7,"block_image":1055,"cover_image":1056,"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},[],[],"2022-09-10 00:00",{"_uid":1061,"title":921,"plugin":43,"description":1062},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1064,"alt":921,"name":7,"focus":48,"title":921,"filename":1065,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[912],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1074,"created_at":1075,"published_at":1076,"updated_at":1077,"id":1078,"uuid":1079,"content":1080,"slug":1307,"full_slug":1308,"sort_by_date":48,"position":1309,"tag_list":1310,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1311,"first_published_at":1312,"release_id":48,"lang":60,"path":916,"alternates":1313,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1081,"faqs":1082,"title":1074,"topic":1095,"author":1110,"content":1111,"category":1288,"schedule":1296,"component":898,"meta_info":1297,"cover_image":1301,"description":1305,"contributors":1306},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1083,1087,1091],{"_uid":1084,"answer":1085,"question":1086,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1088,"answer":1089,"question":1090,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1092,"answer":1093,"question":1094,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1096,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1108,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1109,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1097,"component":39,"meta_info":1105,"block_image":1106,"cover_image":1107,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1098,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1103,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1104,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1099,"component":118,"meta_info":1100,"meta_title":7,"block_image":1101,"cover_image":1102,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":714,"content":1112},[1113,1117,1121,1125,1129,1143,1191,1203,1208,1231,1265,1269,1274,1285],{"type":764,"attrs":1114,"content":1115},{"level":766},[1116],{"text":1086,"type":721},{"type":717,"content":1118},[1119],{"text":1120,"type":721},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":717,"content":1122},[1123],{"text":1124,"type":721},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":764,"attrs":1126,"content":1127},{"level":766},[1128],{"text":1090,"type":721},{"type":717,"content":1130},[1131,1133,1141],{"text":1132,"type":721},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1134,"type":721,"marks":1135},"National Academy of Sports Medicine",[1136,1140],{"type":726,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"custom":1139,"target":730,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":732},{"text":1142,"type":721}," has a few exercise-related symptoms of overtraining:",{"type":1144,"attrs":1145,"content":1148},"ordered_list",{"order":1146},{"order":1147},1,[1149,1155,1161,1167,1173,1179,1185],{"type":797,"content":1150},[1151],{"type":717,"content":1152},[1153],{"text":1154,"type":721},"A plateau or decline in workout performance or progress",{"type":797,"content":1156},[1157],{"type":717,"content":1158},[1159],{"text":1160,"type":721},"A perception of increased exertion during “normal” or “easy” workouts",{"type":797,"content":1162},[1163],{"type":717,"content":1164},[1165],{"text":1166,"type":721},"Excessive sweating or overheating",{"type":797,"content":1168},[1169],{"type":717,"content":1170},[1171],{"text":1172,"type":721},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":797,"content":1174},[1175],{"type":717,"content":1176},[1177],{"text":1178,"type":721},"A lack of feeling “refreshed” after regular rest and recovery",{"type":797,"content":1180},[1181],{"type":717,"content":1182},[1183],{"text":1184,"type":721},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":797,"content":1186},[1187],{"type":717,"content":1188},[1189],{"text":1190,"type":721},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":717,"content":1192},[1193,1195,1201],{"text":1194,"type":721},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":750,"type":721,"marks":1196},[1197,1200],{"type":726,"attrs":1198},{"href":754,"uuid":48,"anchor":48,"custom":1199,"target":730,"linktype":13},{},{"type":732},{"text":1202,"type":721}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":764,"attrs":1204,"content":1205},{"level":766},[1206],{"text":1207,"type":721},"A Day of Rest",{"type":717,"content":1209},[1210,1212,1220,1221,1229],{"text":1211,"type":721},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1213,"type":721,"marks":1214},"Aaron",[1215,1219],{"type":726,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"custom":1218,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":732},{"text":976,"type":721},{"text":1222,"type":721,"marks":1223},"Flo",[1224,1228],{"type":726,"attrs":1225},{"href":1226,"uuid":48,"anchor":48,"custom":1227,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":732},{"text":1230,"type":721},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":717,"content":1232},[1233,1235,1243,1245,1253,1255,1263],{"text":1234,"type":721},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1236,"type":721,"marks":1237},"researchers",[1238,1242],{"type":726,"attrs":1239},{"href":1240,"uuid":48,"anchor":48,"custom":1241,"target":730,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":732},{"text":1244,"type":721}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1246,"type":721,"marks":1247},"FightCamp Trainers",[1248,1252],{"type":726,"attrs":1249},{"href":1250,"uuid":48,"anchor":48,"custom":1251,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":732},{"text":1254,"type":721}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1256,"type":721,"marks":1257},"neurological connections",[1258,1262],{"type":726,"attrs":1259},{"href":1260,"uuid":48,"anchor":48,"custom":1261,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":732},{"text":1264,"type":721},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":717,"content":1266},[1267],{"text":1268,"type":721},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":764,"attrs":1270,"content":1271},{"level":766},[1272],{"text":1273,"type":721},"Train Like a Fighter",{"type":717,"content":1275},[1276,1277,1283],{"text":870,"type":721},{"text":872,"type":721,"marks":1278},[1279,1282],{"type":726,"attrs":1280},{"href":876,"uuid":48,"anchor":48,"custom":1281,"target":730,"linktype":13},{},{"type":732},{"text":1284,"type":721}," 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":717,"content":1286},[1287],{"text":888,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1289,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1294,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1295,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1290,"component":118,"meta_info":1291,"meta_title":7,"block_image":1292,"cover_image":1293,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1298,"title":1299,"plugin":43,"description":1300},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1302,"alt":1303,"name":7,"focus":7,"title":1303,"filename":1304,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[912],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1315,"created_at":1316,"published_at":1317,"updated_at":1318,"id":1319,"uuid":1320,"content":1321,"slug":1730,"full_slug":1731,"sort_by_date":48,"position":1732,"tag_list":1733,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1734,"first_published_at":1735,"release_id":48,"lang":60,"path":916,"alternates":1736,"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":1322,"faqs":1323,"title":1315,"topic":1344,"author":1359,"content":1360,"category":1714,"schedule":1722,"component":898,"meta_info":1723,"cover_image":1726,"description":1725,"contributors":1729},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1324,1328,1332,1336,1340],{"_uid":1325,"answer":1326,"question":1327,"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":1329,"answer":1330,"question":1331,"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":1333,"answer":1334,"question":1335,"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":1337,"answer":1338,"question":1339,"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":1341,"answer":1342,"question":1343,"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":1345,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1357,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1346,"component":39,"meta_info":1354,"block_image":1355,"cover_image":1356,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1347,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1348,"component":118,"meta_info":1349,"meta_title":7,"block_image":1350,"cover_image":1351,"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":714,"content":1361},[1362,1366,1369,1382,1387,1393,1458,1463,1489,1494,1498,1503,1511,1523,1528,1539,1544,1555,1560,1571,1576,1588,1593,1604,1609,1629,1634,1639,1659,1664,1683,1688,1700,1704],{"type":717,"content":1363},[1364],{"text":1365,"type":721},"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":717,"content":1367},[1368],{"text":1326,"type":721},{"type":771,"attrs":1370},{"id":1371,"body":1372},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1373],{"_uid":1374,"link":1375,"image":1377,"title":1379,"component":1381},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1376,"linktype":13,"fieldtype":14,"cached_url":1376},"https://pin.it/2zdpNMs",{"id":1378,"alt":1379,"name":7,"focus":48,"title":1379,"filename":1380,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":764,"attrs":1383,"content":1384},{"level":766},[1385],{"text":1386,"type":721},"Top Rock Step-By-Step",{"type":764,"attrs":1388,"content":1390},{"level":1389},3,[1391],{"text":1392,"type":721},"The Feet",{"type":794,"content":1394},[1395,1401,1421,1427,1446,1452],{"type":797,"content":1396},[1397],{"type":717,"content":1398},[1399],{"text":1400,"type":721},"Begin by starting in an athletic stance on the balls of your feet",{"type":797,"content":1402},[1403,1407],{"type":717,"content":1404},[1405],{"text":1406,"type":721},"To start, being by doing a “step out”",{"type":794,"content":1408},[1409,1415],{"type":797,"content":1410},[1411],{"type":717,"content":1412},[1413],{"text":1414,"type":721},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":797,"content":1416},[1417],{"type":717,"content":1418},[1419],{"text":1420,"type":721},"Pause for a half-second",{"type":797,"content":1422},[1423],{"type":717,"content":1424},[1425],{"text":1426,"type":721},"Return to the starting stance by performing a slight hop backward",{"type":797,"content":1428},[1429,1433],{"type":717,"content":1430},[1431],{"text":1432,"type":721},"Once returned, perform the opposite foot “step out”",{"type":794,"content":1434},[1435,1441],{"type":797,"content":1436},[1437],{"type":717,"content":1438},[1439],{"text":1440,"type":721},"Make sure the step out is in front of the opposite foot and crosses over",{"type":797,"content":1442},[1443],{"type":717,"content":1444},[1445],{"text":1420,"type":721},{"type":797,"content":1447},[1448],{"type":717,"content":1449},[1450],{"text":1451,"type":721},"Hop back to the starting position",{"type":797,"content":1453},[1454],{"type":717,"content":1455},[1456],{"text":1457,"type":721},"Continue Top Rocking for the remainder of the set",{"type":764,"attrs":1459,"content":1460},{"level":1389},[1461],{"text":1462,"type":721},"The Arms",{"type":794,"content":1464},[1465,1471,1477,1483],{"type":797,"content":1466},[1467],{"type":717,"content":1468},[1469],{"text":1470,"type":721},"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":797,"content":1472},[1473],{"type":717,"content":1474},[1475],{"text":1476,"type":721},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":797,"content":1478},[1479],{"type":717,"content":1480},[1481],{"text":1482,"type":721},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":797,"content":1484},[1485],{"type":717,"content":1486},[1487],{"text":1488,"type":721},"Continue using this arm motion to help with rhythm and balance",{"type":764,"attrs":1490,"content":1491},{"level":766},[1492],{"text":1493,"type":721},"Movement Key Points",{"type":717,"content":1495},[1496],{"text":1497,"type":721},"Here are some key things to focus on while performing the Top Rock:",{"type":764,"attrs":1499,"content":1500},{"level":1389},[1501],{"text":1502,"type":721},"Start by swinging your arms",{"type":794,"content":1504},[1505],{"type":797,"content":1506},[1507],{"type":717,"content":1508},[1509],{"text":1510,"type":721},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":771,"attrs":1512},{"id":1513,"body":1514},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1515],{"url":1516,"_uid":1517,"image":1518,"component":783,"copyright_details":1522},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1519,"alt":1520,"name":7,"focus":48,"title":1520,"filename":1521,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":764,"attrs":1524,"content":1525},{"level":1389},[1526],{"text":1527,"type":721},"On each hop back, your arms should cross in front of your chest",{"type":771,"attrs":1529},{"id":1513,"body":1530},[1531],{"url":1532,"_uid":1533,"image":1534,"component":783,"copyright_details":1538},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1535,"alt":1536,"name":7,"focus":48,"title":1536,"filename":1537,"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":764,"attrs":1540,"content":1541},{"level":1389},[1542],{"text":1543,"type":721},"One foot should cross at a time",{"type":771,"attrs":1545},{"id":1513,"body":1546},[1547],{"url":1548,"_uid":1549,"image":1550,"component":783,"copyright_details":1554},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1551,"alt":1552,"name":7,"focus":48,"title":1552,"filename":1553,"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":764,"attrs":1556,"content":1557},{"level":1389},[1558],{"text":1559,"type":721},"Perform the movement by staying on the balls of your feet",{"type":771,"attrs":1561},{"id":1513,"body":1562},[1563],{"url":1564,"_uid":1565,"image":1566,"component":783,"copyright_details":1570},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1567,"alt":1568,"name":7,"focus":48,"title":1568,"filename":1569,"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":764,"attrs":1572,"content":1573},{"level":1389},[1574],{"text":1575,"type":721},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":771,"attrs":1577},{"id":1578,"body":1579},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1580],{"url":1581,"_uid":1582,"image":1583,"component":783,"copyright_details":1587},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1584,"alt":1585,"name":7,"focus":48,"title":1585,"filename":1586,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":764,"attrs":1589,"content":1590},{"level":1389},[1591],{"text":1592,"type":721},"Stay loose and have fun!",{"type":771,"attrs":1594},{"id":1513,"body":1595},[1596],{"url":1597,"_uid":1598,"image":1599,"component":783,"copyright_details":1603},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1600,"alt":1601,"name":7,"focus":48,"title":1601,"filename":1602,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":764,"attrs":1605,"content":1606},{"level":766},[1607],{"text":1608,"type":721},"Muscles Used",{"type":794,"content":1610},[1611,1617,1623],{"type":797,"content":1612},[1613],{"type":717,"content":1614},[1615],{"text":1616,"type":721},"Deltoids",{"type":797,"content":1618},[1619],{"type":717,"content":1620},[1621],{"text":1622,"type":721},"Core",{"type":797,"content":1624},[1625],{"type":717,"content":1626},[1627],{"text":1628,"type":721},"Calves",{"type":764,"attrs":1630,"content":1631},{"level":766},[1632],{"text":1633,"type":721},"Application",{"type":764,"attrs":1635,"content":1636},{"level":1389},[1637],{"text":1638,"type":721},"For Sets",{"type":794,"content":1640},[1641,1647,1653],{"type":797,"content":1642},[1643],{"type":717,"content":1644},[1645],{"text":1646,"type":721},"Perform 3-6 sets",{"type":797,"content":1648},[1649],{"type":717,"content":1650},[1651],{"text":1652,"type":721},"12-20 repetitions each way",{"type":797,"content":1654},[1655],{"type":717,"content":1656},[1657],{"text":1658,"type":721},"Rest 30-45 seconds between sets",{"type":764,"attrs":1660,"content":1661},{"level":1389},[1662],{"text":1663,"type":721},"For Time",{"type":794,"content":1665},[1666,1671,1677],{"type":797,"content":1667},[1668],{"type":717,"content":1669},[1670],{"text":1646,"type":721},{"type":797,"content":1672},[1673],{"type":717,"content":1674},[1675],{"text":1676,"type":721},"Perform for 30-90 seconds",{"type":797,"content":1678},[1679],{"type":717,"content":1680},[1681],{"text":1682,"type":721},"Rest 45-60 seconds between sets",{"type":764,"attrs":1684,"content":1685},{"level":766},[1686],{"text":1687,"type":721},"Dance Moves For Boxers",{"type":717,"content":1689},[1690,1692,1698],{"text":1691,"type":721},"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":1693,"type":721,"marks":1694},"Flo Master",[1695],{"type":726,"attrs":1696},{"href":1226,"uuid":48,"anchor":48,"custom":1697,"target":730,"linktype":13},{},{"text":1699,"type":721},". ",{"type":764,"attrs":1701,"content":1702},{"level":766},[1703],{"text":1273,"type":721},{"type":717,"content":1705},[1706,1707,1712],{"text":870,"type":721},{"text":872,"type":721,"marks":1708},[1709],{"type":726,"attrs":1710},{"href":876,"uuid":48,"anchor":48,"custom":1711,"target":730,"linktype":13},{},{"text":1713,"type":721}," 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":1715,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1720,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1716,"component":118,"meta_info":1717,"meta_title":7,"block_image":1718,"cover_image":1719,"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":1724,"title":1315,"plugin":43,"description":1725},"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":1727,"alt":1315,"name":7,"focus":48,"title":1315,"filename":1728,"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,[912],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1738,"created_at":1739,"published_at":1740,"updated_at":1741,"id":1742,"uuid":1743,"content":1744,"slug":1906,"full_slug":1907,"sort_by_date":48,"position":1908,"tag_list":1909,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1910,"first_published_at":1740,"release_id":48,"lang":60,"path":916,"alternates":1911,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1745,"faqs":1746,"title":1738,"topic":1763,"author":961,"content":1778,"category":1887,"schedule":1895,"component":898,"meta_info":1896,"cover_image":1900,"description":1904,"contributors":1905},"52144e3e-d0cf-4037-a459-fad9641f4053",[1747,1751,1755,1759],{"_uid":1748,"answer":1749,"question":1750,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1752,"answer":1753,"question":1754,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1756,"answer":1757,"question":1758,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1760,"answer":1761,"question":1762,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1764,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1776,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1765,"component":39,"meta_info":1773,"block_image":1774,"cover_image":1775,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1766,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1771,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1767,"component":118,"meta_info":1768,"meta_title":7,"block_image":1769,"cover_image":1770,"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},[],[],{"type":714,"content":1779},[1780,1784,1789,1794,1807,1811,1816,1820,1825,1835,1840,1853,1858,1871,1875,1884],{"type":717,"content":1781},[1782],{"text":1783,"type":721},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":764,"attrs":1785,"content":1786},{"level":766},[1787],{"text":1788,"type":721},"4 Ways To Tire Out Your Opponent",{"type":764,"attrs":1790,"content":1791},{"level":1389},[1792],{"text":1793,"type":721},"A Consistent Body Attack",{"type":717,"content":1795},[1796,1798,1805],{"text":1797,"type":721},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1799,"type":721,"marks":1800},"opponent’s body",[1801],{"type":726,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"custom":1804,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1806,"type":721},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":717,"content":1808},[1809],{"text":1810,"type":721},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":764,"attrs":1812,"content":1813},{"level":1389},[1814],{"text":1815,"type":721},"Constant Pressure",{"type":717,"content":1817},[1818],{"text":1819,"type":721},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":764,"attrs":1821,"content":1822},{"level":1389},[1823],{"text":1824,"type":721},"Cut Off the Ring ",{"type":717,"content":1826},[1827,1833],{"text":1828,"type":721,"marks":1829},"Cutting off the space",[1830],{"type":726,"attrs":1831},{"href":982,"uuid":48,"anchor":48,"custom":1832,"target":730,"linktype":13},{},{"text":1834,"type":721}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":764,"attrs":1836,"content":1837},{"level":1389},[1838],{"text":1839,"type":721},"Attack the Arms",{"type":717,"content":1841},[1842,1844,1851],{"text":1843,"type":721},"This is a favorite trick of ",{"text":1845,"type":721,"marks":1846},"Canelo Alvarez",[1847],{"type":726,"attrs":1848},{"href":1849,"uuid":48,"anchor":48,"custom":1850,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1852,"type":721}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":764,"attrs":1854,"content":1855},{"level":766},[1856],{"text":1857,"type":721},"Sapping Their Strength",{"type":717,"content":1859},[1860,1862,1869],{"text":1861,"type":721},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1863,"type":721,"marks":1864},"Mike Tyson",[1865],{"type":726,"attrs":1866},{"href":1867,"uuid":48,"anchor":48,"custom":1868,"target":730,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1870,"type":721}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":764,"attrs":1872,"content":1873},{"level":766},[1874],{"text":1273,"type":721},{"type":717,"content":1876},[1877,1878,1883],{"text":870,"type":721},{"text":872,"type":721,"marks":1879},[1880],{"type":726,"attrs":1881},{"href":876,"uuid":48,"anchor":48,"custom":1882,"target":730,"linktype":13},{},{"text":1047,"type":721},{"type":717,"content":1885},[1886],{"text":888,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1888,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1893,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1894,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1889,"component":118,"meta_info":1890,"meta_title":7,"block_image":1891,"cover_image":1892,"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},[],[],"2022-12-13 00:00",{"_uid":1897,"title":1898,"plugin":43,"description":1899},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1901,"alt":1902,"name":7,"focus":48,"title":1902,"filename":1903,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[912],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1913,"created_at":1914,"published_at":1915,"updated_at":1916,"id":1917,"uuid":1918,"content":1919,"slug":2318,"full_slug":2319,"sort_by_date":48,"position":2320,"tag_list":2321,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2322,"first_published_at":1915,"release_id":48,"lang":60,"path":916,"alternates":2323,"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":1920,"faqs":1921,"title":1913,"topic":1930,"author":1945,"content":1946,"category":2299,"schedule":2307,"component":898,"meta_info":2308,"cover_image":2312,"description":2316,"contributors":2317},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1922,1926],{"_uid":1923,"answer":1924,"question":1925,"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":1927,"answer":1928,"question":1929,"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":1931,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1943,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1932,"component":39,"meta_info":1940,"block_image":1941,"cover_image":1942,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1933,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1938,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1939,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1934,"component":118,"meta_info":1935,"meta_title":7,"block_image":1936,"cover_image":1937,"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":714,"content":1947},[1948,1953,1967,1981,1986,1990,1995,1999,2037,2041,2046,2050,2054,2059,2063,2068,2082,2086,2106,2111,2115,2119,2177,2182,2186,2190,2216,2229,2234,2238,2242,2269,2273,2278,2282,2286,2296],{"type":764,"attrs":1949,"content":1950},{"level":766},[1951],{"text":1952,"type":721},"How to Stay Motivated to Work Out",{"type":717,"content":1954},[1955,1957,1965],{"text":1956,"type":721},"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":1958,"type":721,"marks":1959},"New Year’s Resolutions",[1960,1964],{"type":726,"attrs":1961},{"href":1962,"uuid":48,"anchor":48,"custom":1963,"target":730,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":732},{"text":1966,"type":721},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":717,"content":1968},[1969,1971,1979],{"text":1970,"type":721},"But what happens if you're looking for motivation to work out in the ",{"text":1972,"type":721,"marks":1973},"middle of summer",[1974,1978],{"type":726,"attrs":1975},{"href":1976,"uuid":48,"anchor":48,"custom":1977,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":732},{"text":1980,"type":721}," 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":764,"attrs":1982,"content":1983},{"level":766},[1984],{"text":1985,"type":721},"Motivation vs. Determination",{"type":717,"content":1987},[1988],{"text":1989,"type":721},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":764,"attrs":1991,"content":1992},{"level":1389},[1993],{"text":1994,"type":721},"Motivation",{"type":717,"content":1996},[1997],{"text":1998,"type":721},"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":794,"content":2000},[2001,2007,2013,2019,2025,2031],{"type":797,"content":2002},[2003],{"type":717,"content":2004},[2005],{"text":2006,"type":721},"Movies",{"type":797,"content":2008},[2009],{"type":717,"content":2010},[2011],{"text":2012,"type":721},"Books",{"type":797,"content":2014},[2015],{"type":717,"content":2016},[2017],{"text":2018,"type":721},"Quotes",{"type":797,"content":2020},[2021],{"type":717,"content":2022},[2023],{"text":2024,"type":721},"Speeches",{"type":797,"content":2026},[2027],{"type":717,"content":2028},[2029],{"text":2030,"type":721},"Social media posts",{"type":797,"content":2032},[2033],{"type":717,"content":2034},[2035],{"text":2036,"type":721},"Success stories",{"type":717,"content":2038},[2039],{"text":2040,"type":721},"These are things that essentially make you want to start something, like a workout.",{"type":764,"attrs":2042,"content":2043},{"level":1389},[2044],{"text":2045,"type":721},"Determination",{"type":717,"content":2047},[2048],{"text":2049,"type":721},"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":717,"content":2051},[2052],{"text":2053,"type":721},"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":764,"attrs":2055,"content":2056},{"level":766},[2057],{"text":2058,"type":721},"Finding That Drive",{"type":717,"content":2060},[2061],{"text":2062,"type":721},"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":764,"attrs":2064,"content":2065},{"level":1389},[2066],{"text":2067,"type":721},"Working Out at Home",{"type":717,"content":2069},[2070,2072,2080],{"text":2071,"type":721},"The wonderful thing about ",{"text":2073,"type":721,"marks":2074},"working out from home",[2075,2079],{"type":726,"attrs":2076},{"href":2077,"uuid":48,"anchor":48,"custom":2078,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":732},{"text":2081,"type":721}," 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":717,"content":2083},[2084],{"text":2085,"type":721},"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":794,"content":2087},[2088,2094,2100],{"type":797,"content":2089},[2090],{"type":717,"content":2091},[2092],{"text":2093,"type":721},"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":797,"content":2095},[2096],{"type":717,"content":2097},[2098],{"text":2099,"type":721},"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":797,"content":2101},[2102],{"type":717,"content":2103},[2104],{"text":2105,"type":721},"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":764,"attrs":2107,"content":2108},{"level":1389},[2109],{"text":2110,"type":721},"Staying Committed to Exercising Daily",{"type":717,"content":2112},[2113],{"text":2114,"type":721},"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":717,"content":2116},[2117],{"text":2118,"type":721},"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":794,"content":2120},[2121,2127,2133,2139,2151,2165],{"type":797,"content":2122},[2123],{"type":717,"content":2124},[2125],{"text":2126,"type":721},"Outdoor walks/hikes in nature",{"type":797,"content":2128},[2129],{"type":717,"content":2130},[2131],{"text":2132,"type":721},"Easy pace swims",{"type":797,"content":2134},[2135],{"type":717,"content":2136},[2137],{"text":2138,"type":721},"Sauna sessions",{"type":797,"content":2140},[2141],{"type":717,"content":2142},[2143],{"text":2144,"type":721,"marks":2145},"Low-intensity yoga",[2146,2150],{"type":726,"attrs":2147},{"href":2148,"uuid":48,"anchor":48,"custom":2149,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":732},{"type":797,"content":2152},[2153],{"type":717,"content":2154},[2155,2163],{"text":2156,"type":721,"marks":2157},"Mobility work",[2158,2162],{"type":726,"attrs":2159},{"href":2160,"uuid":48,"anchor":48,"custom":2161,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":732},{"text":2164,"type":721}," ",{"type":797,"content":2166},[2167],{"type":717,"content":2168},[2169],{"text":2170,"type":721,"marks":2171},"Stretching",[2172,2176],{"type":726,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"custom":2175,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":732},{"type":764,"attrs":2178,"content":2179},{"level":1389},[2180],{"text":2181,"type":721},"Morning Workouts Before Starting the Day",{"type":717,"content":2183},[2184],{"text":2185,"type":721},"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":717,"content":2187},[2188],{"text":2189,"type":721},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":794,"content":2191},[2192,2198,2204,2210],{"type":797,"content":2193},[2194],{"type":717,"content":2195},[2196],{"text":2197,"type":721},"Turning off electronics the last hour",{"type":797,"content":2199},[2200],{"type":717,"content":2201},[2202],{"text":2203,"type":721},"Sleeping in a blacked-out environment",{"type":797,"content":2205},[2206],{"type":717,"content":2207},[2208],{"text":2209,"type":721},"Getting to bed at the same time each night",{"type":797,"content":2211},[2212],{"type":717,"content":2213},[2214],{"text":2215,"type":721},"Set out your workout clothes the night before",{"type":717,"content":2217},[2218,2220,2228],{"text":2219,"type":721},"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":2221,"type":721,"marks":2222},"H.I.I.T. session",[2223,2227],{"type":726,"attrs":2224},{"href":2225,"uuid":48,"anchor":48,"custom":2226,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":732},{"text":758,"type":721},{"type":764,"attrs":2230,"content":2231},{"level":1389},[2232],{"text":2233,"type":721},"End-of-Day Workouts",{"type":717,"content":2235},[2236],{"text":2237,"type":721},"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":717,"content":2239},[2240],{"text":2241,"type":721},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":794,"content":2243},[2244,2257,2263],{"type":797,"content":2245},[2246],{"type":717,"content":2247},[2248,2250,2255],{"text":2249,"type":721},"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":2251,"type":721,"marks":2252},"“why” ",[2253],{"type":2254},"italic",{"text":2256,"type":721},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":797,"content":2258},[2259],{"type":717,"content":2260},[2261],{"text":2262,"type":721},"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":797,"content":2264},[2265],{"type":717,"content":2266},[2267],{"text":2268,"type":721},"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":717,"content":2270},[2271],{"text":2272,"type":721},"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":764,"attrs":2274,"content":2275},{"level":766},[2276],{"text":2277,"type":721},"Plan Then Execute",{"type":717,"content":2279},[2280],{"text":2281,"type":721},"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":764,"attrs":2283,"content":2284},{"level":766},[2285],{"text":1273,"type":721},{"type":717,"content":2287},[2288,2289,2295],{"text":870,"type":721},{"text":872,"type":721,"marks":2290},[2291,2294],{"type":726,"attrs":2292},{"href":876,"uuid":48,"anchor":48,"custom":2293,"target":730,"linktype":13},{},{"type":732},{"text":1047,"type":721},{"type":717,"content":2297},[2298],{"text":888,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2300,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2305,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2301,"component":118,"meta_info":2302,"meta_title":7,"block_image":2303,"cover_image":2304,"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":2309,"title":2310,"plugin":43,"description":2311},"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":2313,"alt":2314,"name":7,"focus":7,"title":2314,"filename":2315,"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,[912],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2325,"created_at":2326,"published_at":2327,"updated_at":2328,"id":2329,"uuid":2330,"content":2331,"slug":2550,"full_slug":2551,"sort_by_date":48,"position":2552,"tag_list":2553,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2554,"first_published_at":2555,"release_id":48,"lang":60,"path":916,"alternates":2556,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2332,"faqs":2333,"title":2325,"topic":2354,"author":2369,"content":2370,"category":2532,"schedule":2540,"component":898,"meta_info":2541,"cover_image":2545,"description":2544,"contributors":2549},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2334,2338,2342,2346,2350],{"_uid":2335,"answer":2336,"question":2337,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2339,"answer":2340,"question":2341,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2343,"answer":2344,"question":2345,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2347,"answer":2348,"question":2349,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2351,"answer":2352,"question":2353,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2355,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2367,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2356,"component":39,"meta_info":2364,"block_image":2365,"cover_image":2366,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2357,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2362,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2363,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2358,"component":118,"meta_info":2359,"meta_title":7,"block_image":2360,"cover_image":2361,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":714,"content":2371},[2372,2376,2380,2384,2397,2401,2405,2410,2422,2435,2440,2451,2455,2477,2482,2493,2506,2511,2515,2519,2528],{"type":717,"content":2373},[2374],{"text":2375,"type":721},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":717,"content":2377},[2378],{"text":2379,"type":721},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":764,"attrs":2381,"content":2382},{"level":766},[2383],{"text":2337,"type":721},{"type":717,"content":2385},[2386,2388,2395],{"text":2387,"type":721},"According to the ",{"text":2389,"type":721,"marks":2390},"Mayo Clinic",[2391],{"type":726,"attrs":2392},{"href":2393,"uuid":48,"anchor":48,"custom":2394,"target":730,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2396,"type":721},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":717,"content":2398},[2399],{"text":2400,"type":721},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":717,"content":2402},[2403],{"text":2404,"type":721},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":764,"attrs":2406,"content":2407},{"level":766},[2408],{"text":2409,"type":721},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":771,"attrs":2411},{"id":2412,"body":2413},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2414],{"url":2415,"_uid":2416,"image":2417,"component":783,"copyright_details":2421},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2418,"alt":2419,"name":7,"focus":48,"title":2419,"filename":2420,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":717,"content":2423},[2424,2426,2433],{"text":2425,"type":721},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2427,"type":721,"marks":2428},"burn more calories",[2429],{"type":726,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"custom":2432,"target":730,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2434,"type":721}," even after you’re done working out.",{"type":764,"attrs":2436,"content":2437},{"level":766},[2438],{"text":2439,"type":721},"Kickboxing Is A Full Body Workout",{"type":771,"attrs":2441},{"id":2412,"body":2442},[2443],{"url":2444,"_uid":2445,"image":2446,"component":783,"copyright_details":2450},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2447,"alt":2448,"name":7,"focus":48,"title":2448,"filename":2449,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":717,"content":2452},[2453],{"text":2454,"type":721},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":717,"content":2456},[2457,2459,2466,2468,2475],{"text":2458,"type":721},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2460,"type":721,"marks":2461},"all-level lower body workout",[2462],{"type":726,"attrs":2463},{"href":2464,"uuid":48,"anchor":48,"custom":2465,"target":730,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2467,"type":721}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2469,"type":721,"marks":2470},"upper body workout",[2471],{"type":726,"attrs":2472},{"href":2473,"uuid":48,"anchor":48,"custom":2474,"target":730,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2476,"type":721}," led by Flo Master.",{"type":764,"attrs":2478,"content":2479},{"level":766},[2480],{"text":2481,"type":721},"Boxing Can Be Low-Impact",{"type":771,"attrs":2483},{"id":2412,"body":2484},[2485],{"url":2486,"_uid":2487,"image":2488,"component":783,"copyright_details":2492},{"id":7,"url":7,"linktype":777,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2489,"alt":2490,"name":7,"focus":48,"title":2490,"filename":2491,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":717,"content":2494},[2495,2497,2504],{"text":2496,"type":721},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. 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