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The sport has grown in popularity over the past 30 years due to the fitness and agility of its athletes. Kickboxing training offers numerous benefits for both beginners and more advanced fighters looking to compete.","What Is Kickboxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bb8f5d6c-5334-403e-b30c-86147c1694af","Kickboxing is one of the best all-around workouts you can do. Kickboxing tones muscles, builds mental toughness, increases agility, and improves flexibility. It is an incredible workout for your whole body and mind. Learning how to perform various kicks and punches, especially in combinations, is essential to becoming more comfortable with kickboxing as a sport and as a training option. Plus, you don’t need to be an expert fighter to enjoy the benefits of kickboxing. In fact, most people enjoy kickboxing for the workout it provides, with and without a sparring partner.","What Are The Benefits of Kickboxing?",{"_uid":676,"answer":677,"question":678,"component":670},"ed6582a4-7d71-4293-8ed7-bb2c41561520","The first step is to find the right space in your home to practice your movements. You don’t need a lot of space to set up your at-home kickboxing gym. FightCamp offers various equipment and bags that don’t take up much space, are easy to assemble, and are even portable. We also recommend using a workout mat that is secure and non-slip as you work on your footwork and drills, such as the one that is included in all of our at-home boxing equipment packages.","How do I set up a kickboxing space at home?",{"_uid":680,"answer":681,"question":682,"component":670},"f2b2e200-5cee-4d58-8eb0-a81f75ce16f0","Once you’ve dedicated an area in your home to train in, choosing the right gear is the next step. Getting started in kickboxing is relatively simple. There are only a few items you may need to purchase before starting: Clothing, Gloves, Quick Hand Wraps, Punching Bag","What Type of Equipment Do You Need To Start Kickboxing?",{"_uid":684,"answer":685,"question":686,"component":670},"66a731b4-ebaa-4348-8cde-5daa17df811c","The best type of clothing to wear while kickboxing is clothing that is breathable and is loose enough to allow you to move freely. Allows free range of movements. Breathable to regulate body temperature. Kickboxing is usually done barefoot but you can wear a pair of athletic shoes if needed","What type of clothing should I wear kickboxing?",{"_uid":688,"answer":689,"question":690,"component":670},"2e9fc74f-a695-4f76-af5c-cb1618af0494","Invest in high-quality boxing gloves and hand wraps to protect your hands and knuckles. Different gloves are used for different types of training. If you are hitting the bag, use heavy bag gloves, but if you are sparring, use 16 oz gloves to protect your opponent. Gloves come in three (3) specific varieties: heavy bag gloves, boxing training gloves, and competitive gloves. Heavy bag gloves: Lightweight, lack molded thumb protection. Boxing training gloves: Full protection, include a molded thumb. Competitive gloves: Superior protection, expensive","What type of boxing gloves should I wear kickboxing?",{"_uid":692,"answer":693,"question":694,"component":670},"ecf2d94f-2798-4d31-a313-51493b22faa5","Quick wraps provide an added layer of protection for your hands and are worn between your hands and gloves. Hand wraps provide compression and stability for your hands and wrists while wearing your gloves and provide extra power to your punches. These are some options for hand wraps: Tape and Gauze: Traditional wrapping provides some protection and support. Elastic Wraps: Mold to the hand and offer a medium level of safety and support. Quick Wraps: Wrap around the wrist to provide ultimate stability and protection","What are quick hand wraps?",{"_uid":696,"answer":697,"question":698,"component":670},"2301e190-6275-4f47-925f-9b8bedb17b39","To practice your kicks and hits, you may want to buy an at-home punching bag. With an at-home bag, you can train daily even without a partner. Here are a few options for punching bags: Hanging Bag: Comes in two shapes - Hanging and Banana: Hanging Bags: Require installment, benefits footwork. Banana Bag: Narrower than traditional bags, hangs lower, allowing footwork and kicking. Free-Standing Bag: Portable to move from room to room for ease of training.","What kind of punching bag should I get for kickboxing?",{"_uid":700,"answer":701,"question":702,"component":670},"439cd3e4-3a1a-4e83-be53-40e3d4d5604d","Depending on your level of interest, once you progress in your kickboxing training, you may wish to purchase other protective items if you plan to start sparring. Equipment such as headgear, a mouthpiece, shin guards, and a cup for male kickboxers are needed for sparring sessions. These items help to protect you during combative training. Note that wearing any training gear other than gloves and hand wraps is not recommended for hitting the bag.","What Equipment Can Improve My Kickboxing Skills and Take Them To The Next Level?",{"_uid":704,"answer":705,"question":706,"component":670},"df0255a0-b3ee-4319-bd9f-0bb24a16b63b","Headgear such as helmets should always be worn when kickboxing with a partner to protect your head against kicks and strikes that may otherwise cause serious injury. Protects the forehead and temples. Some designs protect the jaw","What is headgear for kickboxing?",{"_uid":708,"answer":709,"question":710,"component":670},"0053225f-4f89-4dca-a8c2-c6f67245faeb","Shin guards, also known as shin pads, will help protect you and your sparring partner from the possible risk of injuries such as broken bones and torn tissues. When first starting to spar, you will want thick padded shin guards. The padded portion will cover your shins and the top of your foot and have adjustable straps to secure around your shin.","What are boxing shin guards?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":712,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":713,"component":39,"meta_info":721,"meta_title":164,"block_image":722,"cover_image":723,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":743,"full_slug":744,"sort_by_date":48,"position":227,"tag_list":745,"is_startpage":9,"parent_id":746,"meta_data":48,"group_id":747,"first_published_at":748,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":734,"_uid":735,"name":727,"photo":736,"component":740,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":741,"social_link_instagram":742,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":737,"alt":727,"name":738,"focus":48,"title":727,"filename":739,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":751,"content":752},"doc",[753,760,786,792,804,807,833,849,854,861,870,890,894,900,909,913,917,961,966,978,1006,1010,1034,1038,1058,1062,1074,1100,1104,1120,1154,1170,1198,1203,1212,1216,1221,1225,1239,1244,1247,1252,1272,1277],{"type":754,"attrs":755,"content":757},"heading",{"level":756},2,[758],{"text":669,"type":759},"text",{"type":761,"content":762},"paragraph",[763,765,771,779,784],{"text":764,"type":759},"Kickboxing is a modern sport that combines elements of ",{"text":766,"type":759,"marks":767}," ",[768],{"type":769,"attrs":770},"styled",{"class":7},{"text":772,"type":759,"marks":773},"combat sports",[774],{"type":775,"attrs":776},"link",{"href":777,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://www.youtube.com/watch?v=TedSBwlsqJI","_blank",{"text":780,"type":759,"marks":781},"  ",[782],{"type":769,"attrs":783},{"class":7},{"text":785,"type":759},"like boxing with martial arts such as Karate. The sport has grown in popularity over the past 30 years due to the fitness and agility of its athletes. Kickboxing training offers numerous benefits for both beginner fitness enthusiasts and more advanced kickboxer's and fighters looking to compete.",{"type":754,"attrs":787,"content":788},{"level":756},[789,790],{"text":674,"type":759},{"type":791},"hard_break",{"type":793,"attrs":794},"blok",{"id":795,"body":796},"4e6b304e-632d-4e3d-a366-b850fd63eb82",[797],{"_uid":798,"image":799,"component":803},"i-10ca66b4-1907-4918-b091-82f41632464d",{"id":800,"alt":801,"name":7,"focus":48,"title":801,"filename":802,"copyright":7,"fieldtype":50},3427943,"FightCamp Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/c9c2f54d31/kickboxing_workout.jpg","content_image",{"type":761,"content":805},[806],{"text":673,"type":759},{"type":761,"content":808},[809,811,815,817,821,827,831],{"text":810,"type":759},"To get started, all you need is some at-home boxing equipment and you can begin to learn some of the basic kickboxing kicks and movements. For expert guidance, tips, and tricks, ",{"text":766,"type":759,"marks":812},[813],{"type":769,"attrs":814},{"class":7},{"text":816,"type":759},"FightCamp offers many ",{"text":766,"type":759,"marks":818},[819],{"type":769,"attrs":820},{"class":7},{"text":822,"type":759,"marks":823},"online kickboxing workouts",[824],{"type":775,"attrs":825},{"href":826,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing",{"text":780,"type":759,"marks":828},[829],{"type":769,"attrs":830},{"class":7},{"text":832,"type":759},"led by professional kickboxers, MMA fighters, and martial artists to help you.",{"type":761,"content":834},[835,837,841,847],{"text":836,"type":759},"Now that you understand a little history of the sport and its benefits, you can take a moment to review the ",{"text":766,"type":759,"marks":838},[839],{"type":769,"attrs":840},{"class":7},{"text":842,"type":759,"marks":843},"basic kicks in kickboxing",[844],{"type":775,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"text":848,"type":759},", then get your at-home kickboxing gym ready to go!",{"type":754,"attrs":850,"content":851},{"level":756},[852],{"text":853,"type":759},"How to Prepare for Kickboxing Class",{"type":754,"attrs":855,"content":857},{"level":856},3,[858,860],{"text":859,"type":759},"Setting Up Your Kickboxing Space",{"type":791},{"type":793,"attrs":862},{"id":795,"body":863},[864],{"_uid":865,"image":866,"component":803},"i-e4b4c35d-5445-4676-b71b-3431a41e7380",{"id":867,"alt":868,"name":7,"focus":48,"title":868,"filename":869,"copyright":7,"fieldtype":50},3427945,"At-Home Kickboxing Workout Space","https://a.storyblok.com/f/115220/1100x1100/42c603b8b4/kickboxing_workout_space.jpg",{"type":761,"content":871},[872,874,878,884,888],{"text":873,"type":759},"The first step is to find the right space in your home to practice your movements. You don’t need a lot of space to set up your at-home kickboxing gym. ",{"text":766,"type":759,"marks":875},[876],{"type":769,"attrs":877},{"class":7},{"text":879,"type":759,"marks":880},"FightCamp",[881],{"type":775,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":780,"type":759,"marks":885},[886],{"type":769,"attrs":887},{"class":7},{"text":889,"type":759},"offers various equipment and a punching bag that doesn’t take up much space, is easy to assemble, and is even portable.",{"type":761,"content":891},[892],{"text":893,"type":759},"Kickboxing tip: We recommend using a workout mat that is secure and non-slip as you work on your proper kickboxing technique such as footwork and drills.",{"type":754,"attrs":895,"content":896},{"level":856},[897,899],{"text":898,"type":759},"What Kickboxing Equipment Do You Need to Start?",{"type":791},{"type":793,"attrs":901},{"id":795,"body":902},[903],{"_uid":904,"image":905,"component":803},"i-a77f2ff7-b8ba-4e34-b4a7-2e23955a3e5a",{"id":906,"alt":907,"name":7,"focus":48,"title":907,"filename":908,"copyright":7,"fieldtype":50},3427947,"FightCamp Kickboxing Equipment","https://a.storyblok.com/f/115220/1100x1100/a61ec614b2/kickboxing_equipment.jpg",{"type":761,"content":910},[911],{"text":912,"type":759},"Once you’ve dedicated an area in your home to train in, choosing the right kickboxing gear is the next step.",{"type":761,"content":914},[915],{"text":916,"type":759},"Getting started in kickboxing is relatively simple. There are only a few items you may need to purchase before starting:",{"type":918,"content":919},"bullet_list",[920,931,941,951],{"type":921,"content":922},"list_item",[923],{"type":761,"content":924},[925],{"text":926,"type":759,"marks":927},"Workout Clothes",[928],{"type":775,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://apparel.joinfightcamp.com/?utm_source=organicBlog&utm_medium=&utm_content=apparel",{"type":921,"content":932},[933],{"type":761,"content":934},[935],{"text":936,"type":759,"marks":937},"Boxing Gloves",[938],{"type":775,"attrs":939},{"href":940,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"type":921,"content":942},[943],{"type":761,"content":944},[945],{"text":946,"type":759,"marks":947},"Hand Wraps",[948],{"type":775,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"type":921,"content":952},[953],{"type":761,"content":954},[955],{"text":956,"type":759,"marks":957},"Punching Bag",[958],{"type":775,"attrs":959},{"href":960,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"type":754,"attrs":962,"content":963},{"level":856},[964],{"text":965,"type":759},"Workout Clothing",{"type":761,"content":967},[968,970,976],{"text":969,"type":759},"The best type of ",{"text":971,"type":759,"marks":972},"clothing to wear while kickboxing",[973],{"type":775,"attrs":974},{"href":975,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/boxing-clothes-to-wear-to-your-first-boxing-kickboxing-class",{"text":977,"type":759}," is clothing that is breathable and loose enough to allow you to move freely.",{"type":918,"content":979},[980,986,992],{"type":921,"content":981},[982],{"type":761,"content":983},[984],{"text":985,"type":759},"Allows free range of movements",{"type":921,"content":987},[988],{"type":761,"content":989},[990],{"text":991,"type":759},"Breathable to regulate body temperature",{"type":921,"content":993},[994],{"type":761,"content":995},[996,998,1004],{"text":997,"type":759},"Kickboxing is usually done barefoot but you can wear a pair of ",{"text":999,"type":759,"marks":1000},"athletic shoes",[1001],{"type":775,"attrs":1002},{"href":1003,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-are-the-best-boxing-shoes",{"text":1005,"type":759}," if needed",{"type":754,"attrs":1007,"content":1008},{"level":856},[1009],{"text":936,"type":759},{"type":761,"content":1011},[1012,1014,1020,1022,1026,1032],{"text":1013,"type":759},"Invest in high-quality boxing gloves and hand wraps to protect your hands and knuckles. ",{"text":1015,"type":759,"marks":1016},"Different gloves",[1017],{"type":775,"attrs":1018},{"href":1019,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/different-types-of-boxing-gloves-which-should-i-use/",{"text":1021,"type":759}," are used for different types of training. If you are hitting the punching bag, use ",{"text":766,"type":759,"marks":1023},[1024],{"type":769,"attrs":1025},{"class":7},{"text":1027,"type":759,"marks":1028},"heavy bag gloves",[1029],{"type":775,"attrs":1030},{"href":1031,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":1033,"type":759},", but if you are sparring, use 16 oz gloves to protect your opponent.",{"type":761,"content":1035},[1036],{"text":1037,"type":759},"Boxing gloves come in three (3) specific varieties: heavy bag gloves, boxing training gloves, and competitive gloves.",{"type":918,"content":1039},[1040,1046,1052],{"type":921,"content":1041},[1042],{"type":761,"content":1043},[1044],{"text":1045,"type":759},"Heavy bag gloves: Lightweight, lack molded thumb protection",{"type":921,"content":1047},[1048],{"type":761,"content":1049},[1050],{"text":1051,"type":759},"Boxing training gloves: Full protection, including a molded thumb",{"type":921,"content":1053},[1054],{"type":761,"content":1055},[1056],{"text":1057,"type":759},"Competitive gloves: Superior protection, expensive",{"type":754,"attrs":1059,"content":1060},{"level":856},[1061],{"text":946,"type":759},{"type":761,"content":1063},[1064,1066,1072],{"text":1065,"type":759},"Hand wraps provide an added layer of protection for your hands and are worn between your hands and gloves. ",{"text":1067,"type":759,"marks":1068},"Hand wraps",[1069],{"type":775,"attrs":1070},{"href":1071,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://youtu.be/itIKsnTG1ZA",{"text":1073,"type":759}," provide compression and stability for your hands and wrists while wearing your gloves and provide extra power to your punches. These are some options for hand wraps:",{"type":918,"content":1075},[1076,1082,1088],{"type":921,"content":1077},[1078],{"type":761,"content":1079},[1080],{"text":1081,"type":759},"Tape and Gauze: Traditional wrapping provides some protection and support",{"type":921,"content":1083},[1084],{"type":761,"content":1085},[1086],{"text":1087,"type":759},"Traditional Hand Wraps: Mold to the hand and offer a medium level of safety and support",{"type":921,"content":1089},[1090],{"type":761,"content":1091},[1092,1098],{"text":1093,"type":759,"marks":1094},"Quick Wraps",[1095],{"type":775,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/step-by-step-how-to-put-on-boxing-quick-wraps",{"text":1099,"type":759},": Wrap around the wrist to provide ultimate stability and protection",{"type":754,"attrs":1101,"content":1102},{"level":856},[1103],{"text":956,"type":759},{"type":761,"content":1105},[1106,1108,1112,1118],{"text":1107,"type":759},"To practice your kicks and hits, you'll want to buy an ",{"text":766,"type":759,"marks":1109},[1110],{"type":769,"attrs":1111},{"class":7},{"text":1113,"type":759,"marks":1114},"at-home punching bag",[1115],{"type":775,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"text":1119,"type":759},". With an at-home bag, you can train daily even without a partner. Here are a few options for punching bags:",{"type":918,"content":1121},[1122,1142],{"type":921,"content":1123},[1124,1128],{"type":761,"content":1125},[1126],{"text":1127,"type":759},"Hanging Punching Bag comes in two shapes - Hanging and Banana:",{"type":918,"content":1129},[1130,1136],{"type":921,"content":1131},[1132],{"type":761,"content":1133},[1134],{"text":1135,"type":759},"Hanging Bags: Require installment, benefits footwork",{"type":921,"content":1137},[1138],{"type":761,"content":1139},[1140],{"text":1141,"type":759},"Banana Bag: Narrower than traditional bags, hangs lower, allowing footwork and kicking.",{"type":921,"content":1143},[1144],{"type":761,"content":1145},[1146,1152],{"text":1147,"type":759,"marks":1148},"Free-Standing Punching Bag",[1149],{"type":775,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":1153,"type":759},": Portable to move around for ease of training.",{"type":761,"content":1155},[1156,1158,1162,1168],{"text":1157,"type":759},"*For a more detailed guide on how to choose the right punching bag for your workout, check out this ",{"text":766,"type":759,"marks":1159},[1160],{"type":769,"attrs":1161},{"class":7},{"text":1163,"type":759,"marks":1164},"article",[1165],{"type":775,"attrs":1166},{"href":1167,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"text":1169,"type":759},".",{"type":761,"content":1171},[1172,1174,1178,1184,1188,1190,1196],{"text":1173,"type":759},"As you can see, ",{"text":766,"type":759,"marks":1175},[1176],{"type":769,"attrs":1177},{"class":7},{"text":1179,"type":759,"marks":1180},"getting started",[1181],{"type":775,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{"text":780,"type":759,"marks":1185},[1186],{"type":769,"attrs":1187},{"class":7},{"text":1189,"type":759},"doesn’t require much. If you're waiting for your kickboxing equipment to arrive, do this equipment free ",{"text":1191,"type":759,"marks":1192},"kickboxing workout",[1193],{"type":775,"attrs":1194},{"href":1195,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://youtu.be/gvV2GCW1XMg",{"text":1197,"type":759}," in the meantime. ",{"type":754,"attrs":1199,"content":1200},{"level":756},[1201,1202],{"text":702,"type":759},{"type":791},{"type":793,"attrs":1204},{"id":795,"body":1205},[1206],{"_uid":1207,"image":1208,"component":803},"i-658445ed-cb0b-4d1e-a0a0-6977154af573",{"id":1209,"alt":1210,"name":7,"focus":48,"title":1210,"filename":1211,"copyright":7,"fieldtype":50},3427952,"Kickboxing Training Gear","https://a.storyblok.com/f/115220/1100x1100/c5f3c2ab70/kickboxing_gear.jpg",{"type":761,"content":1213},[1214],{"text":1215,"type":759},"Depending on your level of interest, once you progress in your kickboxing training, you may wish to purchase other protective items if you plan to start sparring. Equipment such as headgear, a mouthpiece, shin guards, and a cup for male kickboxers are needed for sparring sessions. These items help to protect you during combative training. Note that wearing any training gear other than boxing gloves and hand wraps is not recommended for hitting the punching bag.",{"type":754,"attrs":1217,"content":1218},{"level":856},[1219],{"text":1220,"type":759},"Headgear",{"type":761,"content":1222},[1223],{"text":1224,"type":759},"Headgear such as helmets should always be worn when kickboxing with a partner to protect your head against kicks and strikes that may otherwise cause serious injury.",{"type":918,"content":1226},[1227,1233],{"type":921,"content":1228},[1229],{"type":761,"content":1230},[1231],{"text":1232,"type":759},"Protects the forehead and temples",{"type":921,"content":1234},[1235],{"type":761,"content":1236},[1237],{"text":1238,"type":759},"Some designs protect the jaw",{"type":754,"attrs":1240,"content":1241},{"level":856},[1242],{"text":1243,"type":759},"Shin Guards",{"type":761,"content":1245},[1246],{"text":709,"type":759},{"type":754,"attrs":1248,"content":1249},{"level":756},[1250],{"text":1251,"type":759},"Train Like a Fighter",{"type":761,"content":1253},[1254,1256,1262,1264,1270],{"text":1255,"type":759},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1257,"type":759,"marks":1258},"FightCamp App",[1259],{"type":775,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1263,"type":759}," and subscribe to our ",{"text":1265,"type":759,"marks":1266},"YouTube Channel",[1267],{"type":775,"attrs":1268},{"href":1269,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://bit.ly/3oYefXf",{"text":1271,"type":759}," to train with real fighters from the comfort of your own home.",{"type":754,"attrs":1273,"content":1274},{"level":856},[1275],{"text":1276,"type":759},"Related Articles",{"type":761,"content":1278},[1279,1284,1285,1291,1292,1298,1299,1305,1306],{"text":1280,"type":759,"marks":1281},"The 3 Types of Kicks In Kickboxing",[1282],{"type":775,"attrs":1283},{"href":846,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1286,"type":759,"marks":1287},"7 Reasons Why You Should Be Kickboxing",[1288],{"type":775,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing",{"type":791},{"text":1293,"type":759,"marks":1294},"Get Toned Fast With Kickboxing At-Home",[1295],{"type":775,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":791},{"text":1300,"type":759,"marks":1301},"Add Some Kick To Your Workout With Kickboxing",[1302],{"type":775,"attrs":1303},{"href":1304,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/add-some-kick-to-your-workout-with-kickboxing",{"type":791},{"text":1307,"type":759,"marks":1308},"5 Best Kicks In Kickboxing",[1309],{"type":775,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1313,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1314,"component":118,"meta_info":1315,"meta_title":7,"block_image":1316,"cover_image":1317,"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},[],[],"2022-07-21 00:00",{"_uid":1322,"title":1323,"plugin":43,"description":1324},"51dd013c-b936-428d-912a-4e6d92ed4a1d","The ULTIMATE Guide To Kickboxing | FightCamp","Want to start kickboxing but don’t know where to begin? FightCamp will guide you on the kickboxing equipment you need to the workout clothes you should wear.",{"id":1326,"alt":657,"name":7,"focus":48,"title":657,"filename":1327,"copyright":7,"fieldtype":50},3427938,"https://a.storyblok.com/f/115220/2400x990/5af8a4c730/ultimate-guide-to-kickboxing.jpg","Want to start kickboxing but don’t know where to begin? This guide will help you get the kickboxing equipment you need to the workout clothes you should wear.",[],[],"the-ultimate-guide-to-kickboxing","blogs/the-ultimate-guide-to-kickboxing",-1990,[1335],"featured",60887917,"e57110e2-34d0-43d5-9ec0-90a6bb06e15b","2022-03-28T23:00:00.000Z","training/{{story.slug}}",[],["Reactive",1342],[1343,1729,1968,2202,2614,2958],{"name":1344,"created_at":1345,"published_at":1346,"updated_at":1347,"id":1348,"uuid":1349,"content":1350,"slug":1722,"full_slug":1723,"sort_by_date":48,"position":1724,"tag_list":1725,"is_startpage":9,"parent_id":1336,"meta_data":48,"group_id":1726,"first_published_at":1727,"release_id":48,"lang":60,"path":1339,"alternates":1728,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1351,"faqs":1352,"title":1344,"topic":1381,"author":1396,"content":1397,"category":1703,"schedule":1711,"component":1163,"meta_info":1712,"cover_image":1716,"description":1720,"contributors":1721},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1353,1357,1361,1365,1369,1373,1377],{"_uid":1354,"answer":1355,"question":1356,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1358,"answer":1359,"question":1360,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1362,"answer":1363,"question":1364,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1366,"answer":1367,"question":1368,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1370,"answer":1371,"question":1372,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1374,"answer":1375,"question":1376,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1378,"answer":1379,"question":1380,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1382,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1394,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1383,"component":39,"meta_info":1391,"block_image":1392,"cover_image":1393,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1384,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1389,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1385,"component":118,"meta_info":1386,"meta_title":7,"block_image":1387,"cover_image":1388,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":751,"content":1398},[1399,1404,1408,1412,1416,1436,1440,1444,1448,1453,1457,1501,1506,1510,1524,1528,1551,1556,1560,1629,1634,1638,1658,1663,1677,1681,1686,1699],{"type":754,"attrs":1400,"content":1401},{"level":756},[1402],{"text":1403,"type":759},"Boxing Terminology",{"type":761,"content":1405},[1406],{"text":1407,"type":759},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":754,"attrs":1409,"content":1410},{"level":756},[1411],{"text":1356,"type":759},{"type":761,"content":1413},[1414],{"text":1415,"type":759},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":918,"content":1417},[1418,1424],{"type":921,"content":1419},[1420],{"type":761,"content":1421},[1422],{"text":1423,"type":759},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":921,"content":1425},[1426],{"type":761,"content":1427},[1428,1430,1434],{"text":1429,"type":759},"Southpaw Stance",{"text":766,"type":759,"marks":1431},[1432],{"type":1433},"bold",{"text":1435,"type":759},"– Standing with your right foot farther out in front than your left foot",{"type":754,"attrs":1437,"content":1438},{"level":756},[1439],{"text":1360,"type":759},{"type":761,"content":1441},[1442],{"text":1443,"type":759},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":761,"content":1445},[1446],{"text":1447,"type":759},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":754,"attrs":1449,"content":1450},{"level":856},[1451],{"text":1452,"type":759},"Boxing Punches",{"type":761,"content":1454},[1455],{"text":1456,"type":759},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":918,"content":1458},[1459,1465,1471,1477,1483,1489,1495],{"type":921,"content":1460},[1461],{"type":761,"content":1462},[1463],{"text":1464,"type":759},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":921,"content":1466},[1467],{"type":761,"content":1468},[1469],{"text":1470,"type":759},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":921,"content":1472},[1473],{"type":761,"content":1474},[1475],{"text":1476,"type":759},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":921,"content":1478},[1479],{"type":761,"content":1480},[1481],{"text":1482,"type":759},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":921,"content":1484},[1485],{"type":761,"content":1486},[1487],{"text":1488,"type":759},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":921,"content":1490},[1491],{"type":761,"content":1492},[1493],{"text":1494,"type":759},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":921,"content":1496},[1497],{"type":761,"content":1498},[1499],{"text":1500,"type":759},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":754,"attrs":1502,"content":1503},{"level":856},[1504],{"text":1505,"type":759},"Boxing Movements",{"type":761,"content":1507},[1508],{"text":1509,"type":759},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":918,"content":1511},[1512,1518],{"type":921,"content":1513},[1514],{"type":761,"content":1515},[1516],{"text":1517,"type":759},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":921,"content":1519},[1520],{"type":761,"content":1521},[1522],{"text":1523,"type":759},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":761,"content":1525},[1526],{"text":1527,"type":759},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":918,"content":1529},[1530,1545],{"type":921,"content":1531},[1532],{"type":761,"content":1533},[1534,1543],{"text":1535,"type":759,"marks":1536},"Shoulder Roll",[1537,1541],{"type":775,"attrs":1538},{"href":1539,"uuid":48,"anchor":48,"custom":1540,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1542},"underline",{"text":1544,"type":759}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":921,"content":1546},[1547],{"type":761,"content":1548},[1549],{"text":1550,"type":759},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":754,"attrs":1552,"content":1553},{"level":856},[1554],{"text":1555,"type":759},"Boxing Training",{"type":761,"content":1557},[1558],{"text":1559,"type":759},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1561,"attrs":1562,"content":1565},"ordered_list",{"order":1563},{"order":1564},1,[1566,1572,1578,1592,1606],{"type":921,"content":1567},[1568],{"type":761,"content":1569},[1570],{"text":1571,"type":759},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":921,"content":1573},[1574],{"type":761,"content":1575},[1576],{"text":1577,"type":759},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":921,"content":1579},[1580],{"type":761,"content":1581},[1582,1590],{"text":1583,"type":759,"marks":1584},"Mittwork",[1585,1589],{"type":775,"attrs":1586},{"href":1587,"uuid":48,"anchor":48,"custom":1588,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1542},{"text":1591,"type":759}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":921,"content":1593},[1594],{"type":761,"content":1595},[1596,1604],{"text":1597,"type":759,"marks":1598},"Sparring",[1599,1603],{"type":775,"attrs":1600},{"href":1601,"uuid":48,"anchor":48,"custom":1602,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1542},{"text":1605,"type":759}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":921,"content":1607},[1608],{"type":761,"content":1609},[1610,1618,1620,1627],{"text":1611,"type":759,"marks":1612},"Roadwork",[1613,1617],{"type":775,"attrs":1614},{"href":1615,"uuid":48,"anchor":48,"custom":1616,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1542},{"text":1619,"type":759}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1621,"type":759,"marks":1622},"roadwork drills",[1623,1626],{"type":775,"attrs":1624},{"href":1615,"uuid":48,"anchor":48,"custom":1625,"target":778,"linktype":13},{},{"type":1542},{"text":1628,"type":759}," to add to your boxer training.",{"type":754,"attrs":1630,"content":1631},{"level":856},[1632],{"text":1633,"type":759},"Heavy Bag Training",{"type":761,"content":1635},[1636],{"text":1637,"type":759},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":918,"content":1639},[1640,1646,1652],{"type":921,"content":1641},[1642],{"type":761,"content":1643},[1644],{"text":1645,"type":759},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":921,"content":1647},[1648],{"type":761,"content":1649},[1650],{"text":1651,"type":759},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":921,"content":1653},[1654],{"type":761,"content":1655},[1656],{"text":1657,"type":759},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":754,"attrs":1659,"content":1660},{"level":856},[1661],{"text":1662,"type":759},"Recovery",{"type":761,"content":1664},[1665,1667,1675],{"text":1666,"type":759},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1668,"type":759,"marks":1669},"interview with FightCamp Trainer Coach PJ",[1670,1674],{"type":775,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"custom":1673,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1542},{"text":1676,"type":759},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":761,"content":1678},[1679],{"text":1680,"type":759},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":754,"attrs":1682,"content":1683},{"level":756},[1684],{"text":1685,"type":759},"Talk and Train Like a Fighter",{"type":761,"content":1687},[1688,1690,1697],{"text":1689,"type":759},"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":879,"type":759,"marks":1691},[1692,1696],{"type":775,"attrs":1693},{"href":1694,"uuid":48,"anchor":48,"custom":1695,"target":778,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1542},{"text":1698,"type":759}," 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":761,"content":1700},[1701],{"text":1702,"type":759},"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":1704,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1709,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1705,"component":118,"meta_info":1706,"meta_title":7,"block_image":1707,"cover_image":1708,"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},[],[],"2023-01-22 00:00",{"_uid":1713,"title":1714,"plugin":43,"description":1715},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1717,"alt":1718,"name":7,"focus":7,"title":1718,"filename":1719,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1335],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1730,"created_at":1731,"published_at":1732,"updated_at":1733,"id":1734,"uuid":1735,"content":1736,"slug":1961,"full_slug":1962,"sort_by_date":48,"position":1963,"tag_list":1964,"is_startpage":9,"parent_id":1336,"meta_data":48,"group_id":1965,"first_published_at":1966,"release_id":48,"lang":60,"path":1339,"alternates":1967,"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":1737,"faqs":1738,"title":1730,"topic":1751,"author":1766,"content":1767,"category":1942,"schedule":1950,"component":1163,"meta_info":1951,"cover_image":1955,"description":1959,"contributors":1960},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1739,1743,1747],{"_uid":1740,"answer":1741,"question":1742,"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":1744,"answer":1745,"question":1746,"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":1748,"answer":1749,"question":1750,"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":1752,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1764,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1753,"component":39,"meta_info":1761,"block_image":1762,"cover_image":1763,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1754,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1755,"component":118,"meta_info":1756,"meta_title":7,"block_image":1757,"cover_image":1758,"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":751,"content":1768},[1769,1773,1777,1781,1785,1799,1845,1858,1863,1887,1921,1925,1929,1939],{"type":754,"attrs":1770,"content":1771},{"level":756},[1772],{"text":1742,"type":759},{"type":761,"content":1774},[1775],{"text":1776,"type":759},"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":761,"content":1778},[1779],{"text":1780,"type":759},"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":754,"attrs":1782,"content":1783},{"level":756},[1784],{"text":1746,"type":759},{"type":761,"content":1786},[1787,1789,1797],{"text":1788,"type":759},"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":1790,"type":759,"marks":1791},"National Academy of Sports Medicine",[1792,1796],{"type":775,"attrs":1793},{"href":1794,"uuid":48,"anchor":48,"custom":1795,"target":778,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1542},{"text":1798,"type":759}," has a few exercise-related symptoms of overtraining:",{"type":1561,"attrs":1800,"content":1802},{"order":1801},{"order":1564},[1803,1809,1815,1821,1827,1833,1839],{"type":921,"content":1804},[1805],{"type":761,"content":1806},[1807],{"text":1808,"type":759},"A plateau or decline in workout performance or progress",{"type":921,"content":1810},[1811],{"type":761,"content":1812},[1813],{"text":1814,"type":759},"A perception of increased exertion during “normal” or “easy” workouts",{"type":921,"content":1816},[1817],{"type":761,"content":1818},[1819],{"text":1820,"type":759},"Excessive sweating or overheating",{"type":921,"content":1822},[1823],{"type":761,"content":1824},[1825],{"text":1826,"type":759},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":921,"content":1828},[1829],{"type":761,"content":1830},[1831],{"text":1832,"type":759},"A lack of feeling “refreshed” after regular rest and recovery",{"type":921,"content":1834},[1835],{"type":761,"content":1836},[1837],{"text":1838,"type":759},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":921,"content":1840},[1841],{"type":761,"content":1842},[1843],{"text":1844,"type":759},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":761,"content":1846},[1847,1849,1856],{"text":1848,"type":759},"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":1257,"type":759,"marks":1850},[1851,1855],{"type":775,"attrs":1852},{"href":1853,"uuid":48,"anchor":48,"custom":1854,"target":778,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1542},{"text":1857,"type":759}," 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":754,"attrs":1859,"content":1860},{"level":756},[1861],{"text":1862,"type":759},"A Day of Rest",{"type":761,"content":1864},[1865,1867,1875,1877,1885],{"text":1866,"type":759},"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":1868,"type":759,"marks":1869},"Aaron",[1870,1874],{"type":775,"attrs":1871},{"href":1872,"uuid":48,"anchor":48,"custom":1873,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1542},{"text":1876,"type":759}," and ",{"text":1878,"type":759,"marks":1879},"Flo",[1880,1884],{"type":775,"attrs":1881},{"href":1882,"uuid":48,"anchor":48,"custom":1883,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1542},{"text":1886,"type":759},"), 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":761,"content":1888},[1889,1891,1899,1901,1909,1911,1919],{"text":1890,"type":759},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1892,"type":759,"marks":1893},"researchers",[1894,1898],{"type":775,"attrs":1895},{"href":1896,"uuid":48,"anchor":48,"custom":1897,"target":778,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1542},{"text":1900,"type":759}," 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":1902,"type":759,"marks":1903},"FightCamp Trainers",[1904,1908],{"type":775,"attrs":1905},{"href":1906,"uuid":48,"anchor":48,"custom":1907,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1542},{"text":1910,"type":759}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1912,"type":759,"marks":1913},"neurological connections",[1914,1918],{"type":775,"attrs":1915},{"href":1916,"uuid":48,"anchor":48,"custom":1917,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1542},{"text":1920,"type":759},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":761,"content":1922},[1923],{"text":1924,"type":759},"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":754,"attrs":1926,"content":1927},{"level":756},[1928],{"text":1251,"type":759},{"type":761,"content":1930},[1931,1932,1938],{"text":1689,"type":759},{"text":879,"type":759,"marks":1933},[1934,1937],{"type":775,"attrs":1935},{"href":1694,"uuid":48,"anchor":48,"custom":1936,"target":778,"linktype":13},{},{"type":1542},{"text":1698,"type":759},{"type":761,"content":1940},[1941],{"text":1702,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1943,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1948,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1944,"component":118,"meta_info":1945,"meta_title":7,"block_image":1946,"cover_image":1947,"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":1952,"title":1953,"plugin":43,"description":1954},"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":1956,"alt":1957,"name":7,"focus":7,"title":1957,"filename":1958,"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,[1335],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1969,"created_at":1970,"published_at":1971,"updated_at":1972,"id":1973,"uuid":1974,"content":1975,"slug":2195,"full_slug":2196,"sort_by_date":48,"position":2197,"tag_list":2198,"is_startpage":9,"parent_id":1336,"meta_data":48,"group_id":2199,"first_published_at":2200,"release_id":48,"lang":60,"path":1339,"alternates":2201,"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":1976,"faqs":1977,"title":1969,"topic":1998,"author":1396,"content":2013,"category":2177,"schedule":2185,"component":1163,"meta_info":2186,"cover_image":2190,"description":2189,"contributors":2194},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1978,1982,1986,1990,1994],{"_uid":1979,"answer":1980,"question":1981,"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":1983,"answer":1984,"question":1985,"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":1987,"answer":1988,"question":1989,"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":1991,"answer":1992,"question":1993,"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":1995,"answer":1996,"question":1997,"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":1999,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2011,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2012,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2000,"component":39,"meta_info":2008,"block_image":2009,"cover_image":2010,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2001,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2006,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2007,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2002,"component":118,"meta_info":2003,"meta_title":7,"block_image":2004,"cover_image":2005,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2014},[2015,2019,2023,2027,2040,2044,2048,2053,2066,2079,2084,2095,2099,2121,2126,2137,2150,2155,2159,2163,2173],{"type":761,"content":2016},[2017],{"text":2018,"type":759},"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":761,"content":2020},[2021],{"text":2022,"type":759},"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":754,"attrs":2024,"content":2025},{"level":756},[2026],{"text":1981,"type":759},{"type":761,"content":2028},[2029,2031,2038],{"text":2030,"type":759},"According to the ",{"text":2032,"type":759,"marks":2033},"Mayo Clinic",[2034],{"type":775,"attrs":2035},{"href":2036,"uuid":48,"anchor":48,"custom":2037,"target":778,"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":2039,"type":759},", 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":761,"content":2041},[2042],{"text":2043,"type":759},"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":761,"content":2045},[2046],{"text":2047,"type":759},"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":754,"attrs":2049,"content":2050},{"level":756},[2051],{"text":2052,"type":759},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":793,"attrs":2054},{"id":2055,"body":2056},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2057],{"url":2058,"_uid":2060,"image":2061,"component":803,"copyright_details":2065},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2062,"alt":2063,"name":7,"focus":48,"title":2063,"filename":2064,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":761,"content":2067},[2068,2070,2077],{"text":2069,"type":759},"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":2071,"type":759,"marks":2072},"burn more calories",[2073],{"type":775,"attrs":2074},{"href":2075,"uuid":48,"anchor":48,"custom":2076,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2078,"type":759}," even after you’re done working out.",{"type":754,"attrs":2080,"content":2081},{"level":756},[2082],{"text":2083,"type":759},"Kickboxing Is A Full Body Workout",{"type":793,"attrs":2085},{"id":2055,"body":2086},[2087],{"url":2088,"_uid":2089,"image":2090,"component":803,"copyright_details":2094},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2091,"alt":2092,"name":7,"focus":48,"title":2092,"filename":2093,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":761,"content":2096},[2097],{"text":2098,"type":759},"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":761,"content":2100},[2101,2103,2110,2112,2119],{"text":2102,"type":759},"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":2104,"type":759,"marks":2105},"all-level lower body workout",[2106],{"type":775,"attrs":2107},{"href":2108,"uuid":48,"anchor":48,"custom":2109,"target":778,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2111,"type":759}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2113,"type":759,"marks":2114},"upper body workout",[2115],{"type":775,"attrs":2116},{"href":2117,"uuid":48,"anchor":48,"custom":2118,"target":778,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2120,"type":759}," led by Flo Master.",{"type":754,"attrs":2122,"content":2123},{"level":756},[2124],{"text":2125,"type":759},"Boxing Can Be Low-Impact",{"type":793,"attrs":2127},{"id":2055,"body":2128},[2129],{"url":2130,"_uid":2131,"image":2132,"component":803,"copyright_details":2136},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2133,"alt":2134,"name":7,"focus":48,"title":2134,"filename":2135,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":761,"content":2138},[2139,2141,2148],{"text":2140,"type":759},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2142,"type":759,"marks":2143},"shadowboxing",[2144],{"type":775,"attrs":2145},{"href":2146,"uuid":48,"anchor":48,"custom":2147,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2149,"type":759}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":754,"attrs":2151,"content":2152},{"level":756},[2153],{"text":2154,"type":759},"Kick Boring Cardio To The Curb",{"type":761,"content":2156},[2157],{"text":2158,"type":759},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":754,"attrs":2160,"content":2161},{"level":756},[2162],{"text":1251,"type":759},{"type":761,"content":2164},[2165,2166,2171],{"text":1689,"type":759},{"text":879,"type":759,"marks":2167},[2168],{"type":775,"attrs":2169},{"href":1694,"uuid":48,"anchor":48,"custom":2170,"target":778,"linktype":13},{},{"text":2172,"type":759}," 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":761,"content":2174},[2175],{"text":2176,"type":759},"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":2178,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2183,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2179,"component":118,"meta_info":2180,"meta_title":7,"block_image":2181,"cover_image":2182,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2187,"title":2188,"plugin":43,"description":2189},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2191,"alt":2192,"name":7,"focus":48,"title":2192,"filename":2193,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1335],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2203,"created_at":2204,"published_at":2205,"updated_at":2206,"id":2207,"uuid":2208,"content":2209,"slug":2608,"full_slug":2609,"sort_by_date":48,"position":2610,"tag_list":2611,"is_startpage":9,"parent_id":1336,"meta_data":48,"group_id":2612,"first_published_at":2205,"release_id":48,"lang":60,"path":1339,"alternates":2613,"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":2210,"faqs":2211,"title":2203,"topic":2220,"author":2235,"content":2236,"category":2589,"schedule":2597,"component":1163,"meta_info":2598,"cover_image":2602,"description":2606,"contributors":2607},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2212,2216],{"_uid":2213,"answer":2214,"question":2215,"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":2217,"answer":2218,"question":2219,"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":2221,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2233,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2222,"component":39,"meta_info":2230,"block_image":2231,"cover_image":2232,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2223,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2228,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2224,"component":118,"meta_info":2225,"meta_title":7,"block_image":2226,"cover_image":2227,"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":751,"content":2237},[2238,2243,2257,2271,2276,2280,2285,2289,2327,2331,2336,2340,2344,2349,2353,2358,2372,2376,2396,2401,2405,2409,2467,2472,2476,2480,2506,2519,2524,2528,2532,2559,2563,2568,2572,2576,2586],{"type":754,"attrs":2239,"content":2240},{"level":756},[2241],{"text":2242,"type":759},"How to Stay Motivated to Work Out",{"type":761,"content":2244},[2245,2247,2255],{"text":2246,"type":759},"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":2248,"type":759,"marks":2249},"New Year’s Resolutions",[2250,2254],{"type":775,"attrs":2251},{"href":2252,"uuid":48,"anchor":48,"custom":2253,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1542},{"text":2256,"type":759},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":761,"content":2258},[2259,2261,2269],{"text":2260,"type":759},"But what happens if you're looking for motivation to work out in the ",{"text":2262,"type":759,"marks":2263},"middle of summer",[2264,2268],{"type":775,"attrs":2265},{"href":2266,"uuid":48,"anchor":48,"custom":2267,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1542},{"text":2270,"type":759}," 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":754,"attrs":2272,"content":2273},{"level":756},[2274],{"text":2275,"type":759},"Motivation vs. Determination",{"type":761,"content":2277},[2278],{"text":2279,"type":759},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":754,"attrs":2281,"content":2282},{"level":856},[2283],{"text":2284,"type":759},"Motivation",{"type":761,"content":2286},[2287],{"text":2288,"type":759},"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":918,"content":2290},[2291,2297,2303,2309,2315,2321],{"type":921,"content":2292},[2293],{"type":761,"content":2294},[2295],{"text":2296,"type":759},"Movies",{"type":921,"content":2298},[2299],{"type":761,"content":2300},[2301],{"text":2302,"type":759},"Books",{"type":921,"content":2304},[2305],{"type":761,"content":2306},[2307],{"text":2308,"type":759},"Quotes",{"type":921,"content":2310},[2311],{"type":761,"content":2312},[2313],{"text":2314,"type":759},"Speeches",{"type":921,"content":2316},[2317],{"type":761,"content":2318},[2319],{"text":2320,"type":759},"Social media posts",{"type":921,"content":2322},[2323],{"type":761,"content":2324},[2325],{"text":2326,"type":759},"Success stories",{"type":761,"content":2328},[2329],{"text":2330,"type":759},"These are things that essentially make you want to start something, like a workout.",{"type":754,"attrs":2332,"content":2333},{"level":856},[2334],{"text":2335,"type":759},"Determination",{"type":761,"content":2337},[2338],{"text":2339,"type":759},"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":761,"content":2341},[2342],{"text":2343,"type":759},"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":754,"attrs":2345,"content":2346},{"level":756},[2347],{"text":2348,"type":759},"Finding That Drive",{"type":761,"content":2350},[2351],{"text":2352,"type":759},"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":754,"attrs":2354,"content":2355},{"level":856},[2356],{"text":2357,"type":759},"Working Out at Home",{"type":761,"content":2359},[2360,2362,2370],{"text":2361,"type":759},"The wonderful thing about ",{"text":2363,"type":759,"marks":2364},"working out from home",[2365,2369],{"type":775,"attrs":2366},{"href":2367,"uuid":48,"anchor":48,"custom":2368,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1542},{"text":2371,"type":759}," 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":761,"content":2373},[2374],{"text":2375,"type":759},"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":918,"content":2377},[2378,2384,2390],{"type":921,"content":2379},[2380],{"type":761,"content":2381},[2382],{"text":2383,"type":759},"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":921,"content":2385},[2386],{"type":761,"content":2387},[2388],{"text":2389,"type":759},"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":921,"content":2391},[2392],{"type":761,"content":2393},[2394],{"text":2395,"type":759},"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":754,"attrs":2397,"content":2398},{"level":856},[2399],{"text":2400,"type":759},"Staying Committed to Exercising Daily",{"type":761,"content":2402},[2403],{"text":2404,"type":759},"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":761,"content":2406},[2407],{"text":2408,"type":759},"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":918,"content":2410},[2411,2417,2423,2429,2441,2455],{"type":921,"content":2412},[2413],{"type":761,"content":2414},[2415],{"text":2416,"type":759},"Outdoor walks/hikes in nature",{"type":921,"content":2418},[2419],{"type":761,"content":2420},[2421],{"text":2422,"type":759},"Easy pace swims",{"type":921,"content":2424},[2425],{"type":761,"content":2426},[2427],{"text":2428,"type":759},"Sauna sessions",{"type":921,"content":2430},[2431],{"type":761,"content":2432},[2433],{"text":2434,"type":759,"marks":2435},"Low-intensity yoga",[2436,2440],{"type":775,"attrs":2437},{"href":2438,"uuid":48,"anchor":48,"custom":2439,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1542},{"type":921,"content":2442},[2443],{"type":761,"content":2444},[2445,2453],{"text":2446,"type":759,"marks":2447},"Mobility work",[2448,2452],{"type":775,"attrs":2449},{"href":2450,"uuid":48,"anchor":48,"custom":2451,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1542},{"text":2454,"type":759}," ",{"type":921,"content":2456},[2457],{"type":761,"content":2458},[2459],{"text":2460,"type":759,"marks":2461},"Stretching",[2462,2466],{"type":775,"attrs":2463},{"href":2464,"uuid":48,"anchor":48,"custom":2465,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1542},{"type":754,"attrs":2468,"content":2469},{"level":856},[2470],{"text":2471,"type":759},"Morning Workouts Before Starting the Day",{"type":761,"content":2473},[2474],{"text":2475,"type":759},"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":761,"content":2477},[2478],{"text":2479,"type":759},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":918,"content":2481},[2482,2488,2494,2500],{"type":921,"content":2483},[2484],{"type":761,"content":2485},[2486],{"text":2487,"type":759},"Turning off electronics the last hour",{"type":921,"content":2489},[2490],{"type":761,"content":2491},[2492],{"text":2493,"type":759},"Sleeping in a blacked-out environment",{"type":921,"content":2495},[2496],{"type":761,"content":2497},[2498],{"text":2499,"type":759},"Getting to bed at the same time each night",{"type":921,"content":2501},[2502],{"type":761,"content":2503},[2504],{"text":2505,"type":759},"Set out your workout clothes the night before",{"type":761,"content":2507},[2508,2510,2518],{"text":2509,"type":759},"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":2511,"type":759,"marks":2512},"H.I.I.T. session",[2513,2517],{"type":775,"attrs":2514},{"href":2515,"uuid":48,"anchor":48,"custom":2516,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1542},{"text":1169,"type":759},{"type":754,"attrs":2520,"content":2521},{"level":856},[2522],{"text":2523,"type":759},"End-of-Day Workouts",{"type":761,"content":2525},[2526],{"text":2527,"type":759},"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":761,"content":2529},[2530],{"text":2531,"type":759},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":918,"content":2533},[2534,2547,2553],{"type":921,"content":2535},[2536],{"type":761,"content":2537},[2538,2540,2545],{"text":2539,"type":759},"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":2541,"type":759,"marks":2542},"“why” ",[2543],{"type":2544},"italic",{"text":2546,"type":759},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":921,"content":2548},[2549],{"type":761,"content":2550},[2551],{"text":2552,"type":759},"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":921,"content":2554},[2555],{"type":761,"content":2556},[2557],{"text":2558,"type":759},"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":761,"content":2560},[2561],{"text":2562,"type":759},"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":754,"attrs":2564,"content":2565},{"level":756},[2566],{"text":2567,"type":759},"Plan Then Execute",{"type":761,"content":2569},[2570],{"text":2571,"type":759},"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":754,"attrs":2573,"content":2574},{"level":756},[2575],{"text":1251,"type":759},{"type":761,"content":2577},[2578,2579,2585],{"text":1689,"type":759},{"text":879,"type":759,"marks":2580},[2581,2584],{"type":775,"attrs":2582},{"href":1694,"uuid":48,"anchor":48,"custom":2583,"target":778,"linktype":13},{},{"type":1542},{"text":2172,"type":759},{"type":761,"content":2587},[2588],{"text":1702,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2590,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2595,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2596,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2591,"component":118,"meta_info":2592,"meta_title":7,"block_image":2593,"cover_image":2594,"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":2599,"title":2600,"plugin":43,"description":2601},"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":2603,"alt":2604,"name":7,"focus":7,"title":2604,"filename":2605,"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,[1335],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2615,"created_at":2616,"published_at":2617,"updated_at":2618,"id":2619,"uuid":2620,"content":2621,"slug":2951,"full_slug":2952,"sort_by_date":48,"position":2953,"tag_list":2954,"is_startpage":9,"parent_id":1336,"meta_data":48,"group_id":2955,"first_published_at":2956,"release_id":48,"lang":60,"path":1339,"alternates":2957,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2622,"faqs":2623,"title":2615,"topic":2636,"author":1766,"content":2651,"category":2932,"schedule":2940,"component":1163,"meta_info":2941,"cover_image":2945,"description":2949,"contributors":2950},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2624,2628,2632],{"_uid":2625,"answer":2626,"question":2627,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2629,"answer":2630,"question":2631,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2633,"answer":2634,"question":2635,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2637,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2649,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2650,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2638,"component":39,"meta_info":2646,"block_image":2647,"cover_image":2648,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2639,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2644,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2645,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2640,"component":118,"meta_info":2641,"meta_title":7,"block_image":2642,"cover_image":2643,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2652},[2653,2667,2671,2683,2688,2693,2721,2726,2753,2758,2780,2785,2807,2812,2834,2839,2866,2871,2887,2891,2915,2919,2929],{"type":761,"content":2654},[2655,2657,2665],{"text":2656,"type":759},"Post-workout ",{"text":2658,"type":759,"marks":2659},"stretches",[2660,2664],{"type":775,"attrs":2661},{"href":2662,"uuid":48,"anchor":48,"custom":2663,"target":778,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1542},{"text":2666,"type":759}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":754,"attrs":2668,"content":2669},{"level":756},[2670],{"text":2627,"type":759},{"type":761,"content":2672},[2673,2681],{"text":2674,"type":759,"marks":2675},"Research",[2676,2680],{"type":775,"attrs":2677},{"href":2678,"uuid":48,"anchor":48,"custom":2679,"target":778,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1542},{"text":2682,"type":759}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":754,"attrs":2684,"content":2685},{"level":756},[2686],{"text":2687,"type":759},"7 Stretches to Help You Recover Post-Workout",{"type":754,"attrs":2689,"content":2690},{"level":856},[2691],{"text":2692,"type":759},"Shoulder Flossing",{"type":1561,"attrs":2694,"content":2696},{"order":2695},{"order":1564},[2697,2703,2709,2715],{"type":921,"content":2698},[2699],{"type":761,"content":2700},[2701],{"text":2702,"type":759},"Start in a standing position.",{"type":921,"content":2704},[2705],{"type":761,"content":2706},[2707],{"text":2708,"type":759},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":921,"content":2710},[2711],{"type":761,"content":2712},[2713],{"text":2714,"type":759},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":921,"content":2716},[2717],{"type":761,"content":2718},[2719],{"text":2720,"type":759},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":754,"attrs":2722,"content":2723},{"level":856},[2724],{"text":2725,"type":759},"World's Greatest Stretch ",{"type":1561,"attrs":2727,"content":2728},{"order":1564},[2729,2735,2741,2747],{"type":921,"content":2730},[2731],{"type":761,"content":2732},[2733],{"text":2734,"type":759},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":921,"content":2736},[2737],{"type":761,"content":2738},[2739],{"text":2740,"type":759},"Next to the left hand, raise the left hand to the sky. ",{"type":921,"content":2742},[2743],{"type":761,"content":2744},[2745],{"text":2746,"type":759},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":921,"content":2748},[2749],{"type":761,"content":2750},[2751],{"text":2752,"type":759},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":754,"attrs":2754,"content":2755},{"level":856},[2756],{"text":2757,"type":759},"Kneeling Quad/Hip Flexor Stretch",{"type":1561,"attrs":2759,"content":2761},{"order":2760},{"order":1564},[2762,2768,2774],{"type":921,"content":2763},[2764],{"type":761,"content":2765},[2766],{"text":2767,"type":759},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":921,"content":2769},[2770],{"type":761,"content":2771},[2772],{"text":2773,"type":759},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":921,"content":2775},[2776],{"type":761,"content":2777},[2778],{"text":2779,"type":759},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":754,"attrs":2781,"content":2782},{"level":856},[2783],{"text":2784,"type":759},"Cat/Cow",{"type":1561,"attrs":2786,"content":2788},{"order":2787},{"order":1564},[2789,2795,2801],{"type":921,"content":2790},[2791],{"type":761,"content":2792},[2793],{"text":2794,"type":759},"Start on all fours, neutral spine. ",{"type":921,"content":2796},[2797],{"type":761,"content":2798},[2799],{"text":2800,"type":759},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":921,"content":2802},[2803],{"type":761,"content":2804},[2805],{"text":2806,"type":759},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":754,"attrs":2808,"content":2809},{"level":856},[2810],{"text":2811,"type":759},"Thread the Needle",{"type":1561,"attrs":2813,"content":2815},{"order":2814},{"order":1564},[2816,2822,2828],{"type":921,"content":2817},[2818],{"type":761,"content":2819},[2820],{"text":2821,"type":759},"Start on all fours. ",{"type":921,"content":2823},[2824],{"type":761,"content":2825},[2826],{"text":2827,"type":759},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":921,"content":2829},[2830],{"type":761,"content":2831},[2832],{"text":2833,"type":759},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":754,"attrs":2835,"content":2836},{"level":856},[2837],{"text":2838,"type":759},"Thread the Needle With a Twist ",{"type":1561,"attrs":2840,"content":2842},{"order":2841},{"order":1564},[2843,2848,2854,2860],{"type":921,"content":2844},[2845],{"type":761,"content":2846},[2847],{"text":2821,"type":759},{"type":921,"content":2849},[2850],{"type":761,"content":2851},[2852],{"text":2853,"type":759},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":921,"content":2855},[2856],{"type":761,"content":2857},[2858],{"text":2859,"type":759},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":921,"content":2861},[2862],{"type":761,"content":2863},[2864],{"text":2865,"type":759},"Return to the starting position.",{"type":754,"attrs":2867,"content":2868},{"level":856},[2869],{"text":2870,"type":759},"Scorpion Stretch (Prone) ",{"type":1561,"attrs":2872,"content":2874},{"order":2873},{"order":1564},[2875,2881],{"type":921,"content":2876},[2877],{"type":761,"content":2878},[2879],{"text":2880,"type":759},"Begin lying down, arms out in T. ",{"type":921,"content":2882},[2883],{"type":761,"content":2884},[2885],{"text":2886,"type":759},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":754,"attrs":2888,"content":2889},{"level":756},[2890],{"text":2635,"type":759},{"type":761,"content":2892},[2893,2895,2903,2905,2913],{"text":2894,"type":759},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2896,"type":759,"marks":2897},"range of motion improvements",[2898,2902],{"type":775,"attrs":2899},{"href":2900,"uuid":48,"anchor":48,"custom":2901,"target":778,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1542},{"text":2904,"type":759},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2906,"type":759,"marks":2907},"Studies",[2908,2912],{"type":775,"attrs":2909},{"href":2910,"uuid":48,"anchor":48,"custom":2911,"target":778,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1542},{"text":2914,"type":759}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":754,"attrs":2916,"content":2917},{"level":756},[2918],{"text":1251,"type":759},{"type":761,"content":2920},[2921,2922,2928],{"text":1689,"type":759},{"text":879,"type":759,"marks":2923},[2924,2927],{"type":775,"attrs":2925},{"href":1694,"uuid":48,"anchor":48,"custom":2926,"target":778,"linktype":13},{},{"type":1542},{"text":1698,"type":759},{"type":761,"content":2930},[2931],{"text":2176,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2933,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2938,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2939,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2934,"component":118,"meta_info":2935,"meta_title":7,"block_image":2936,"cover_image":2937,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2942,"title":2943,"plugin":43,"description":2944},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2946,"alt":2947,"name":7,"focus":7,"title":2947,"filename":2948,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1335],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2959,"created_at":2960,"published_at":2961,"updated_at":2962,"id":2963,"uuid":2964,"content":2965,"slug":3373,"full_slug":3374,"sort_by_date":48,"position":3375,"tag_list":3376,"is_startpage":9,"parent_id":1336,"meta_data":48,"group_id":3377,"first_published_at":3378,"release_id":48,"lang":60,"path":1339,"alternates":3379,"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":2966,"faqs":2967,"title":2959,"topic":2988,"author":3003,"content":3004,"category":3357,"schedule":3365,"component":1163,"meta_info":3366,"cover_image":3369,"description":3368,"contributors":3372},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2968,2972,2976,2980,2984],{"_uid":2969,"answer":2970,"question":2971,"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":2973,"answer":2974,"question":2975,"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":2977,"answer":2978,"question":2979,"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":2981,"answer":2982,"question":2983,"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":2985,"answer":2986,"question":2987,"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":2989,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3001,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2990,"component":39,"meta_info":2998,"block_image":2999,"cover_image":3000,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2991,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2996,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2997,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2992,"component":118,"meta_info":2993,"meta_title":7,"block_image":2994,"cover_image":2995,"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":751,"content":3005},[3006,3010,3013,3026,3031,3036,3101,3106,3132,3137,3141,3146,3154,3166,3171,3182,3187,3198,3203,3214,3219,3231,3236,3247,3252,3272,3277,3282,3302,3307,3326,3331,3343,3347],{"type":761,"content":3007},[3008],{"text":3009,"type":759},"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":761,"content":3011},[3012],{"text":2970,"type":759},{"type":793,"attrs":3014},{"id":3015,"body":3016},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[3017],{"_uid":3018,"link":3019,"image":3021,"title":3023,"component":3025},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":3020,"linktype":13,"fieldtype":14,"cached_url":3020},"https://pin.it/2zdpNMs",{"id":3022,"alt":3023,"name":7,"focus":48,"title":3023,"filename":3024,"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":754,"attrs":3027,"content":3028},{"level":756},[3029],{"text":3030,"type":759},"Top Rock Step-By-Step",{"type":754,"attrs":3032,"content":3033},{"level":856},[3034],{"text":3035,"type":759},"The Feet",{"type":918,"content":3037},[3038,3044,3064,3070,3089,3095],{"type":921,"content":3039},[3040],{"type":761,"content":3041},[3042],{"text":3043,"type":759},"Begin by starting in an athletic stance on the balls of your feet",{"type":921,"content":3045},[3046,3050],{"type":761,"content":3047},[3048],{"text":3049,"type":759},"To start, being by doing a “step out”",{"type":918,"content":3051},[3052,3058],{"type":921,"content":3053},[3054],{"type":761,"content":3055},[3056],{"text":3057,"type":759},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":921,"content":3059},[3060],{"type":761,"content":3061},[3062],{"text":3063,"type":759},"Pause for a half-second",{"type":921,"content":3065},[3066],{"type":761,"content":3067},[3068],{"text":3069,"type":759},"Return to the starting stance by performing a slight hop backward",{"type":921,"content":3071},[3072,3076],{"type":761,"content":3073},[3074],{"text":3075,"type":759},"Once returned, perform the opposite foot “step out”",{"type":918,"content":3077},[3078,3084],{"type":921,"content":3079},[3080],{"type":761,"content":3081},[3082],{"text":3083,"type":759},"Make sure the step out is in front of the opposite foot and crosses over",{"type":921,"content":3085},[3086],{"type":761,"content":3087},[3088],{"text":3063,"type":759},{"type":921,"content":3090},[3091],{"type":761,"content":3092},[3093],{"text":3094,"type":759},"Hop back to the starting position",{"type":921,"content":3096},[3097],{"type":761,"content":3098},[3099],{"text":3100,"type":759},"Continue Top Rocking for the remainder of the set",{"type":754,"attrs":3102,"content":3103},{"level":856},[3104],{"text":3105,"type":759},"The Arms",{"type":918,"content":3107},[3108,3114,3120,3126],{"type":921,"content":3109},[3110],{"type":761,"content":3111},[3112],{"text":3113,"type":759},"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":921,"content":3115},[3116],{"type":761,"content":3117},[3118],{"text":3119,"type":759},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":921,"content":3121},[3122],{"type":761,"content":3123},[3124],{"text":3125,"type":759},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":921,"content":3127},[3128],{"type":761,"content":3129},[3130],{"text":3131,"type":759},"Continue using this arm motion to help with rhythm and balance",{"type":754,"attrs":3133,"content":3134},{"level":756},[3135],{"text":3136,"type":759},"Movement Key Points",{"type":761,"content":3138},[3139],{"text":3140,"type":759},"Here are some key things to focus on while performing the Top Rock:",{"type":754,"attrs":3142,"content":3143},{"level":856},[3144],{"text":3145,"type":759},"Start by swinging your arms",{"type":918,"content":3147},[3148],{"type":921,"content":3149},[3150],{"type":761,"content":3151},[3152],{"text":3153,"type":759},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":793,"attrs":3155},{"id":3156,"body":3157},"0512fb63-e304-43ea-8b4c-6583884f9e62",[3158],{"url":3159,"_uid":3160,"image":3161,"component":803,"copyright_details":3165},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":3162,"alt":3163,"name":7,"focus":48,"title":3163,"filename":3164,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":754,"attrs":3167,"content":3168},{"level":856},[3169],{"text":3170,"type":759},"On each hop back, your arms should cross in front of your chest",{"type":793,"attrs":3172},{"id":3156,"body":3173},[3174],{"url":3175,"_uid":3176,"image":3177,"component":803,"copyright_details":3181},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":3178,"alt":3179,"name":7,"focus":48,"title":3179,"filename":3180,"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":754,"attrs":3183,"content":3184},{"level":856},[3185],{"text":3186,"type":759},"One foot should cross at a time",{"type":793,"attrs":3188},{"id":3156,"body":3189},[3190],{"url":3191,"_uid":3192,"image":3193,"component":803,"copyright_details":3197},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":3194,"alt":3195,"name":7,"focus":48,"title":3195,"filename":3196,"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":754,"attrs":3199,"content":3200},{"level":856},[3201],{"text":3202,"type":759},"Perform the movement by staying on the balls of your feet",{"type":793,"attrs":3204},{"id":3156,"body":3205},[3206],{"url":3207,"_uid":3208,"image":3209,"component":803,"copyright_details":3213},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":3210,"alt":3211,"name":7,"focus":48,"title":3211,"filename":3212,"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":754,"attrs":3215,"content":3216},{"level":856},[3217],{"text":3218,"type":759},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":793,"attrs":3220},{"id":3221,"body":3222},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[3223],{"url":3224,"_uid":3225,"image":3226,"component":803,"copyright_details":3230},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":3227,"alt":3228,"name":7,"focus":48,"title":3228,"filename":3229,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":754,"attrs":3232,"content":3233},{"level":856},[3234],{"text":3235,"type":759},"Stay loose and have fun!",{"type":793,"attrs":3237},{"id":3156,"body":3238},[3239],{"url":3240,"_uid":3241,"image":3242,"component":803,"copyright_details":3246},{"id":7,"url":7,"linktype":2059,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":3243,"alt":3244,"name":7,"focus":48,"title":3244,"filename":3245,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":754,"attrs":3248,"content":3249},{"level":756},[3250],{"text":3251,"type":759},"Muscles Used",{"type":918,"content":3253},[3254,3260,3266],{"type":921,"content":3255},[3256],{"type":761,"content":3257},[3258],{"text":3259,"type":759},"Deltoids",{"type":921,"content":3261},[3262],{"type":761,"content":3263},[3264],{"text":3265,"type":759},"Core",{"type":921,"content":3267},[3268],{"type":761,"content":3269},[3270],{"text":3271,"type":759},"Calves",{"type":754,"attrs":3273,"content":3274},{"level":756},[3275],{"text":3276,"type":759},"Application",{"type":754,"attrs":3278,"content":3279},{"level":856},[3280],{"text":3281,"type":759},"For Sets",{"type":918,"content":3283},[3284,3290,3296],{"type":921,"content":3285},[3286],{"type":761,"content":3287},[3288],{"text":3289,"type":759},"Perform 3-6 sets",{"type":921,"content":3291},[3292],{"type":761,"content":3293},[3294],{"text":3295,"type":759},"12-20 repetitions each way",{"type":921,"content":3297},[3298],{"type":761,"content":3299},[3300],{"text":3301,"type":759},"Rest 30-45 seconds between sets",{"type":754,"attrs":3303,"content":3304},{"level":856},[3305],{"text":3306,"type":759},"For Time",{"type":918,"content":3308},[3309,3314,3320],{"type":921,"content":3310},[3311],{"type":761,"content":3312},[3313],{"text":3289,"type":759},{"type":921,"content":3315},[3316],{"type":761,"content":3317},[3318],{"text":3319,"type":759},"Perform for 30-90 seconds",{"type":921,"content":3321},[3322],{"type":761,"content":3323},[3324],{"text":3325,"type":759},"Rest 45-60 seconds between sets",{"type":754,"attrs":3327,"content":3328},{"level":756},[3329],{"text":3330,"type":759},"Dance Moves For Boxers",{"type":761,"content":3332},[3333,3335,3341],{"text":3334,"type":759},"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":3336,"type":759,"marks":3337},"Flo Master",[3338],{"type":775,"attrs":3339},{"href":1882,"uuid":48,"anchor":48,"custom":3340,"target":778,"linktype":13},{},{"text":3342,"type":759},". ",{"type":754,"attrs":3344,"content":3345},{"level":756},[3346],{"text":1251,"type":759},{"type":761,"content":3348},[3349,3350,3355],{"text":1689,"type":759},{"text":879,"type":759,"marks":3351},[3352],{"type":775,"attrs":3353},{"href":1694,"uuid":48,"anchor":48,"custom":3354,"target":778,"linktype":13},{},{"text":3356,"type":759}," 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":3358,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3363,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3364,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3359,"component":118,"meta_info":3360,"meta_title":7,"block_image":3361,"cover_image":3362,"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":3367,"title":2959,"plugin":43,"description":3368},"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":3370,"alt":2959,"name":7,"focus":48,"title":2959,"filename":3371,"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,[1335],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1163,"created_at":3381,"published_at":3382,"updated_at":3383,"id":3384,"uuid":3385,"content":3386,"slug":1163,"full_slug":3407,"sort_by_date":48,"position":446,"tag_list":3408,"is_startpage":9,"parent_id":3409,"meta_data":48,"group_id":3410,"first_published_at":3411,"release_id":48,"lang":60,"path":7,"alternates":3412,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3387,"component":3388,"meta_info":3389,"custom_content_list":3391},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3390,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3392,3397,3402],{"_uid":3393,"label":3394,"value":3395,"dev_id":3396,"component":759},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3398,"label":3399,"value":3400,"dev_id":3401,"component":759},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3403,"label":3404,"value":3405,"dev_id":3406,"component":759},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892868973]