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Have you been sitting at your desk at work all day and are you starting to feel your lower back or hamstrings tighten up? Sometimes it's great to get up, take a little breather, and get some active movement in to help you refocus and up your energy levels.\n\nToday, FightCamp Trainer Aaron Swenson is going to take you through a quick, 10-minute active warm-up that you can do--no equipment needed! As Aaron likes to say, “wherever you’re at; wherever’s clever!”\n\nPerform each exercise for 40 seconds and then rest for 20 seconds between exercises.","10 Exercise Active Kickboxing Warm-Up","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"94d8fe12-9e4e-49f3-ac51-aab2facea712","- Assume your boxer’s stance, active and on your toes\n- Throw a quick 1 - 2 (jab - cross) punch combo, followed by another immediate 1 - 2 (jab - cross) combo\n- Bounce it out, side to side, or back and forth\n- Continue this punch and bounce pattern for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise","Jab - Cross - Jab - Cross - Boxer's Bounce | 1 - 2 - 1 - 2 - Boxer’s Bounce",{"_uid":676,"answer":677,"question":678,"component":670},"2a518dfd-4999-41e6-be5f-cae9fce60295","- Start facing either the back of a chair or a wall for balance\n- Slowly start performing a side-to-side leg swing with right leg\n- As your muscles begin to warm up, slowly swing your legs higher with each repetition, attempting to swing to hip height\n- The arc motion of the leg should work up to a 180-degree angle\n- Continue for 20 seconds then switch legs and repeat\n- Rest for 20 seconds before continuing on to the next exercise","Leg Swings",{"_uid":680,"answer":681,"question":682,"component":670},"aaaf8678-6f70-47d0-8c6a-8e0335d935bf","- Drop down to the ground and come into the top position of a push-up\n- Slowly lower yourself down towards the ground and then push back up\n- At the top of your push-up position, shift your hips and body backwards, similar to a downward-facing dog position in yoga\n- Pause for a 3-4 seconds count, trying to actively stretch out your hamstrings\n- Return back to the top position of the push-up position and continue the push-up and downward dog flow for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise\nTip: If push-ups are too challenging, perform movement from the knees","Push-Up + Downward Dog",{"_uid":684,"answer":685,"question":686,"component":670},"7ef41759-c8cd-49cd-9c46-d688d5985d66","- Start by grabbing the back of a chair or wall with your left hand for balance\n- Carefully balance on your left leg, driving your right knee towards your chest\n- Slowly perform a side kick, focusing on keeping your right foot parallel to the ground, pointing your heel, engaging your glutes and abductors\n- After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground\n- Continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise (switching sides)\n\nFor an additional challenge, hold your final rep and perform small circles for 5 seconds.","ISO Side Kick (Right Leg)",{"_uid":688,"answer":689,"question":690,"component":670},"b7c6854b-6c9d-4f20-be0e-79990ba17a46","- Start by grabbing the back of the chair or wall with your right hand for balance\n- Carefully balance on your right leg, driving your left knee towards your chest\n- Slowly perform a side kick, focusing on keeping your left foot parallel to the ground, pointing your heel, engaging your glutes and abductors\n- After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground\n- Continue for the rest of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise (switching sides)\n\nFor an additional challenge, hold your final rep and perform small circles for 5 seconds.","ISO Side Kick (Left Leg)",{"_uid":692,"answer":693,"question":694,"component":670},"c3ae2100-2ea0-4e40-a429-71356b3bdc9b","- Begin by starting in a sumo squat stance\n- Your feet should be significantly wider than shoulder-width apart with your toes pointed outwards, roughly at about a 45-degree angle\n- Perform a sumo squat and hold at the bottom of the squat position for a half-second\n- Drive through your heels and return to your upright, starting position\n- Continue for the remainder of the 40 seconds\n- On your final rep, hold your bottom squat position and perform little bunny hops for an additional 5 seconds\n\nKey Focus: If flexibility allows, try and squat deep enough to get your thighs parallel to the floor; your knees should also “track” outwards, in line with the path your toes are pointing.","Sumo Squats",{"_uid":696,"answer":697,"question":698,"component":670},"f914f41c-adc5-4a79-abeb-93dc81f4c7c4","- Start by grabbing the back of the chair or wall with your left hand for balance\n- Carefully balance on your left leg, plantar flexing your right toes towards the sky\n- Perform right leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side\n- Continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise (switching sides)\n\nFor an added challenge, attempt to stay only on your left leg for the entirety of the movement, never touching your right foot onto the ground.","ISO Round Kick (Right Leg)",{"_uid":700,"answer":701,"question":702,"component":670},"366f34ea-c13e-4ca1-a2b4-dafac6a7173c","- Start by grabbing the back of the chair or wall with your right hand for balance\n- Carefully balance on your right leg, plantar flexing your left toes towards the sky\n- Perform left leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side\n- Continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the next exercise\n\nFor an added challenge, attempt to stay only on your right leg the entirety of the movement, never touching the left foot onto the ground.","ISO Round Kick (Left Leg)",{"_uid":704,"answer":705,"question":706,"component":670},"41c7cc09-2102-4be3-bed7-44ac39ed9f51","- Start by assuming an athletic position, on the balls of your feet, shoulder-width apart\n- Squat down towards the ground, placing your hands outside of your starting stance\n- Jump your feet backwards, transitioning into the top position for a push-up\n- Perform a push-up\n- Jump your feet back up towards your hands\n- Rise back to stand and keep reaching towards the ceiling, performing a small body weight, vertical jump\n- Repeat these steps and continue for the remainder of the 40 seconds\n- Rest for 20 seconds before continuing on to the final exercise","Burpees",{"_uid":708,"answer":709,"question":710,"component":670},"db9fbeb7-ce7f-46a1-97ff-4847ff296d94","- Drop down to the ground and assume the top position of a push-up\n- Perform knee drives (mountain climbers) by driving your knee towards your chest, alternating each knee drive every repetition\n- Every third repetition, pause for a 3-4 count, and hold the knee drive, placing your foot on the ground\n- The knee drive on the third rep should be outside of the nearside elbow, in a runner’s lunge stretch position\n- Repeat these steps and continue for the remainder of the 40 seconds\n- Rest for 20 seconds","Mountain Climbers + Runner’s Lunge",{"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":86,"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},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":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":741,"social_link_linkedin":7,"social_link_instagram":742,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":737,"alt":727,"name":738,"focus":48,"title":727,"filename":739,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":751,"content":752},"doc",[753,769,782,796,802,806,812,823,857,862,872,911,916,926,963,967,972,982,1020,1024,1029,1039,1075,1078,1083,1093,1132,1141,1146,1156,1186,1190,1195,1205,1234,1238,1243,1253,1303,1308,1318,1357,1362,1366],{"type":754,"content":755},"paragraph",[756,759,767],{"text":757,"type":758},"Got a tough, vigorous ","text",{"text":760,"type":758,"marks":761},"workout",[762],{"type":763,"attrs":764},"link",{"href":765,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/best-at-home-kickboxing-workout-for-beginners/","_blank",{"text":768,"type":758}," on the books for today? Have you been sitting at a desk or in the car and are starting to feel your lower back or hamstrings tighten up? It's time to get up, take a little breather, and get some active movement in to help you refocus and up your energy levels.",{"type":754,"content":770},[771,773,778,780],{"text":772,"type":758},"Today, FightCamp Trainer ",{"text":727,"type":758,"marks":774},[775],{"type":763,"attrs":776},{"href":777,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://youtu.be/os6PonJMvyc",{"text":779,"type":758}," is going to take you through a quick, 10-minute active warm-up that you can do--no equipment other than a chair is needed! As Aaron likes to say, “wherever you’re at; wherever’s clever!”",{"type":781},"hard_break",{"type":783,"attrs":784},"blok",{"id":785,"body":786},"aa236bf3-9873-4496-b61d-84b1703dda51",[787],{"_uid":788,"link":789,"image":791,"title":793,"component":795},"i-eaf60767-73b6-4eb4-8f8d-db05dda98c19",{"id":7,"url":790,"linktype":13,"fieldtype":14,"cached_url":790},"https://youtu.be/X7vod27HQfw",{"id":792,"alt":793,"name":7,"focus":48,"title":793,"filename":794,"copyright":7,"fieldtype":50},3603168,"Active Warm Up | Kickboxing Workout For Energy","https://a.storyblok.com/f/115220/1244x700/6ee2310c0e/active-warm-up-kickboxing-workout-for-energy-youtube.png","image_video_link",{"type":797,"attrs":798,"content":800},"heading",{"level":799},2,[801],{"text":669,"type":758},{"type":754,"content":803},[804],{"text":805,"type":758},"Perform each exercise for 40 seconds and then rest for 20 seconds between exercises.",{"type":797,"attrs":807,"content":809},{"level":808},3,[810,811],{"text":674,"type":758},{"type":781},{"type":783,"attrs":813},{"id":785,"body":814},[815],{"_uid":816,"image":817,"component":821,"copyright_details":822},"i-d6048596-5736-4a72-b22a-c33cbe8f59bc",{"id":818,"alt":819,"name":7,"focus":48,"title":819,"filename":820,"copyright":7,"fieldtype":50},3603204,"Aaron Swenson Throwing a Boxing Jab Punch","https://a.storyblok.com/f/115220/1100x1100/7bad47c417/boxing_jab.png","content_image",[],{"type":824,"content":825},"bullet_list",[826,833,839,845,851],{"type":827,"content":828},"list_item",[829],{"type":754,"content":830},[831],{"text":832,"type":758},"Assume your boxer’s stance, active and on your toes",{"type":827,"content":834},[835],{"type":754,"content":836},[837],{"text":838,"type":758},"Throw a quick 1 - 2 (jab - cross) punch combo, followed by another immediate 1 - 2 (jab - cross) combo",{"type":827,"content":840},[841],{"type":754,"content":842},[843],{"text":844,"type":758},"Bounce it out, side to side, or back and forth",{"type":827,"content":846},[847],{"type":754,"content":848},[849],{"text":850,"type":758},"Continue this punch and bounce pattern for the remainder of the 40 seconds",{"type":827,"content":852},[853],{"type":754,"content":854},[855],{"text":856,"type":758},"Rest for 20 seconds before continuing on to the next exercise",{"type":797,"attrs":858,"content":859},{"level":808},[860,861],{"text":678,"type":758},{"type":781},{"type":783,"attrs":863},{"id":785,"body":864},[865],{"_uid":866,"image":867,"component":821,"copyright_details":871},"i-ddece1bb-e235-456c-bfe5-18b7d91f3222",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},3603228,"Aaron Swenson Doing Leg Swings","https://a.storyblok.com/f/115220/1100x1100/87e6bffbf9/leg_swings.png",[],{"type":824,"content":873},[874,880,886,900,906],{"type":827,"content":875},[876],{"type":754,"content":877},[878],{"text":879,"type":758},"Start facing either the back of a chair or a wall for balance",{"type":827,"content":881},[882],{"type":754,"content":883},[884],{"text":885,"type":758},"Slowly start performing a side-to-side leg swing with right leg",{"type":827,"content":887},[888,892],{"type":754,"content":889},[890],{"text":891,"type":758},"As your muscles begin to warm up, slowly swing your legs higher with each repetition, attempting to swing to hip height",{"type":824,"content":893},[894],{"type":827,"content":895},[896],{"type":754,"content":897},[898],{"text":899,"type":758},"The arc motion of the leg should work up to a 180-degree angle",{"type":827,"content":901},[902],{"type":754,"content":903},[904],{"text":905,"type":758},"Continue for 20 seconds then switch legs and repeat",{"type":827,"content":907},[908],{"type":754,"content":909},[910],{"text":856,"type":758},{"type":797,"attrs":912,"content":913},{"level":808},[914,915],{"text":682,"type":758},{"type":781},{"type":783,"attrs":917},{"id":785,"body":918},[919],{"_uid":920,"image":921,"component":821,"copyright_details":925},"i-6e87e3fa-3151-4509-870d-c1bff9137705",{"id":922,"alt":923,"name":7,"focus":48,"title":923,"filename":924,"copyright":7,"fieldtype":50},3603527,"Aaron Swenson Doing a Push-Up Into a Downward Dog","https://a.storyblok.com/f/115220/1100x1100/85e3852e9d/push-up_downward_dog.png",[],{"type":824,"content":927},[928,934,940,946,952,958],{"type":827,"content":929},[930],{"type":754,"content":931},[932],{"text":933,"type":758},"Drop down to the ground and come into the top position of a push-up",{"type":827,"content":935},[936],{"type":754,"content":937},[938],{"text":939,"type":758},"Slowly lower yourself down towards the ground and then push back up",{"type":827,"content":941},[942],{"type":754,"content":943},[944],{"text":945,"type":758},"At the top of your push-up position, shift your hips and body backwards, similar to a downward-facing dog position in yoga",{"type":827,"content":947},[948],{"type":754,"content":949},[950],{"text":951,"type":758},"Pause for a 3-4 seconds count, trying to actively stretch out your hamstrings",{"type":827,"content":953},[954],{"type":754,"content":955},[956],{"text":957,"type":758},"Return back to the top position of the push-up position and continue the push-up and downward dog flow for the remainder of the 40 seconds",{"type":827,"content":959},[960],{"type":754,"content":961},[962],{"text":856,"type":758},{"type":754,"content":964},[965],{"text":966,"type":758},"Tip: If push-ups are too challenging, perform movement from the knees",{"type":797,"attrs":968,"content":969},{"level":808},[970,971],{"text":686,"type":758},{"type":781},{"type":783,"attrs":973},{"id":785,"body":974},[975],{"_uid":976,"image":977,"component":821,"copyright_details":981},"i-04c26c66-e574-40b1-8497-1a8c59eef5d1",{"id":978,"alt":979,"name":7,"focus":48,"title":979,"filename":980,"copyright":7,"fieldtype":50},3603267,"Aaron Swenson Doing Right Leg ISO Side Kicks","https://a.storyblok.com/f/115220/1100x1100/29718ab0da/iso_side_kick_right.png",[],{"type":824,"content":983},[984,990,996,1002,1008,1014],{"type":827,"content":985},[986],{"type":754,"content":987},[988],{"text":989,"type":758},"Start by grabbing the back of a chair or wall with your left hand for balance",{"type":827,"content":991},[992],{"type":754,"content":993},[994],{"text":995,"type":758},"Carefully balance on your left leg, driving your right knee towards your chest",{"type":827,"content":997},[998],{"type":754,"content":999},[1000],{"text":1001,"type":758},"Slowly perform a side kick, focusing on keeping your right foot parallel to the ground, pointing your heel, engaging your glutes and abductors",{"type":827,"content":1003},[1004],{"type":754,"content":1005},[1006],{"text":1007,"type":758},"After a full extension, retract your leg and knee back towards your chest before placing your foot back on the ground",{"type":827,"content":1009},[1010],{"type":754,"content":1011},[1012],{"text":1013,"type":758},"Continue for the remainder of the 40 seconds",{"type":827,"content":1015},[1016],{"type":754,"content":1017},[1018],{"text":1019,"type":758},"Rest for 20 seconds before continuing on to the next exercise (switching sides)",{"type":754,"content":1021},[1022],{"text":1023,"type":758},"Advanced Move: For an additional challenge, hold your final rep and perform small circles for 5 seconds.",{"type":797,"attrs":1025,"content":1026},{"level":808},[1027,1028],{"text":690,"type":758},{"type":781},{"type":783,"attrs":1030},{"id":785,"body":1031},[1032],{"_uid":1033,"image":1034,"component":821,"copyright_details":1038},"i-fe5f1e4d-c6cc-4a73-82d8-2e89f38dea64",{"id":1035,"alt":1036,"name":7,"focus":48,"title":1036,"filename":1037,"copyright":7,"fieldtype":50},3603285,"Aaron Swenson Doing a Left ISO Side Kick","https://a.storyblok.com/f/115220/1100x1100/ceb5e92e9f/iso_side_kick_left.png",[],{"type":824,"content":1040},[1041,1047,1053,1059,1064,1070],{"type":827,"content":1042},[1043],{"type":754,"content":1044},[1045],{"text":1046,"type":758},"Start by grabbing the back of the chair or wall with your right hand for balance",{"type":827,"content":1048},[1049],{"type":754,"content":1050},[1051],{"text":1052,"type":758},"Carefully balance on your right leg, driving your left knee towards your chest",{"type":827,"content":1054},[1055],{"type":754,"content":1056},[1057],{"text":1058,"type":758},"Slowly perform a side kick, focusing on keeping your left foot parallel to the ground, pointing your heel, engaging your glutes and abductors",{"type":827,"content":1060},[1061],{"type":754,"content":1062},[1063],{"text":1007,"type":758},{"type":827,"content":1065},[1066],{"type":754,"content":1067},[1068],{"text":1069,"type":758},"Continue for the rest of the 40 seconds",{"type":827,"content":1071},[1072],{"type":754,"content":1073},[1074],{"text":1019,"type":758},{"type":754,"content":1076},[1077],{"text":1023,"type":758},{"type":797,"attrs":1079,"content":1080},{"level":808},[1081,1082],{"text":694,"type":758},{"type":781},{"type":783,"attrs":1084},{"id":785,"body":1085},[1086],{"_uid":1087,"image":1088,"component":821,"copyright_details":1092},"i-30dc9db4-a7b7-4294-86da-149cfdb6d1e6",{"id":1089,"alt":1090,"name":7,"focus":48,"title":1090,"filename":1091,"copyright":7,"fieldtype":50},3603435,"Aaron Swenson Doing Sumo Squats","https://a.storyblok.com/f/115220/1100x1100/315bc79c1b/sumo_squats.png",[],{"type":824,"content":1094},[1095,1109,1115,1121,1126],{"type":827,"content":1096},[1097,1101],{"type":754,"content":1098},[1099],{"text":1100,"type":758},"Begin by starting in a sumo squat stance",{"type":824,"content":1102},[1103],{"type":827,"content":1104},[1105],{"type":754,"content":1106},[1107],{"text":1108,"type":758},"Your feet should be significantly wider than shoulder-width apart with your toes pointed outwards, roughly at about a 45-degree angle",{"type":827,"content":1110},[1111],{"type":754,"content":1112},[1113],{"text":1114,"type":758},"Perform a sumo squat and hold at the bottom of the squat position for a half-second",{"type":827,"content":1116},[1117],{"type":754,"content":1118},[1119],{"text":1120,"type":758},"Drive through your heels and return to your upright, starting position",{"type":827,"content":1122},[1123],{"type":754,"content":1124},[1125],{"text":1013,"type":758},{"type":827,"content":1127},[1128],{"type":754,"content":1129},[1130],{"text":1131,"type":758},"On your final rep, hold your bottom squat position and perform little bunny hops for an additional 5 seconds",{"type":754,"content":1133},[1134,1139],{"text":1135,"type":758,"marks":1136},"Key Focus",[1137],{"type":1138},"bold",{"text":1140,"type":758},": If flexibility allows, try and squat deep enough to get your thighs parallel to the floor; your knees should also “track” outwards, in line with the path your toes are pointing.",{"type":797,"attrs":1142,"content":1143},{"level":808},[1144,1145],{"text":698,"type":758},{"type":781},{"type":783,"attrs":1147},{"id":785,"body":1148},[1149],{"_uid":1150,"image":1151,"component":821,"copyright_details":1155},"i-a7703acb-25e9-464e-a3fb-385c302bb3f0",{"id":1152,"alt":1153,"name":7,"focus":48,"title":1153,"filename":1154,"copyright":7,"fieldtype":50},3603442,"Aaron Swenson Doing Right Leg ISO Round Kicks","https://a.storyblok.com/f/115220/1100x1100/dd6a1859a9/iso_roundhouse_kick_right.png",[],{"type":824,"content":1157},[1158,1164,1170,1176,1181],{"type":827,"content":1159},[1160],{"type":754,"content":1161},[1162],{"text":1163,"type":758},"Start by grabbing the back of the chair or wall with your left hand for balance",{"type":827,"content":1165},[1166],{"type":754,"content":1167},[1168],{"text":1169,"type":758},"Carefully balance on your left leg, plantar flexing your right toes towards the sky",{"type":827,"content":1171},[1172],{"type":754,"content":1173},[1174],{"text":1175,"type":758},"Perform right leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side",{"type":827,"content":1177},[1178],{"type":754,"content":1179},[1180],{"text":1013,"type":758},{"type":827,"content":1182},[1183],{"type":754,"content":1184},[1185],{"text":1019,"type":758},{"type":754,"content":1187},[1188],{"text":1189,"type":758},"For an added challenge, attempt to stay only on your left leg for the entirety of the movement, never touching your right foot onto the ground.",{"type":797,"attrs":1191,"content":1192},{"level":808},[1193,1194],{"text":702,"type":758},{"type":781},{"type":783,"attrs":1196},{"id":785,"body":1197},[1198],{"_uid":1199,"image":1200,"component":821,"copyright_details":1204},"i-20f63626-7176-4858-ac00-06be535e89b1",{"id":1201,"alt":1202,"name":7,"focus":48,"title":1202,"filename":1203,"copyright":7,"fieldtype":50},3603445,"Aaron Swenson Doing Left Leg ISO Round Kicks","https://a.storyblok.com/f/115220/1100x1100/6031f5119f/iso_roundhouse_kick_left.png",[],{"type":824,"content":1206},[1207,1212,1218,1224,1229],{"type":827,"content":1208},[1209],{"type":754,"content":1210},[1211],{"text":1046,"type":758},{"type":827,"content":1213},[1214],{"type":754,"content":1215},[1216],{"text":1217,"type":758},"Carefully balance on your right leg, plantar flexing your left toes towards the sky",{"type":827,"content":1219},[1220],{"type":754,"content":1221},[1222],{"text":1223,"type":758},"Perform left leg ISO kicks at 3 varying height levels: low, medium, and high, focusing on striking a target off towards your side",{"type":827,"content":1225},[1226],{"type":754,"content":1227},[1228],{"text":1013,"type":758},{"type":827,"content":1230},[1231],{"type":754,"content":1232},[1233],{"text":856,"type":758},{"type":754,"content":1235},[1236],{"text":1237,"type":758},"For an added challenge, attempt to stay only on your right leg the entirety of the movement, never touching the left foot onto the ground.",{"type":797,"attrs":1239,"content":1240},{"level":808},[1241,1242],{"text":706,"type":758},{"type":781},{"type":783,"attrs":1244},{"id":785,"body":1245},[1246],{"_uid":1247,"image":1248,"component":821,"copyright_details":1252},"i-0de9b71b-16c7-4fd4-9b34-707c54632a72",{"id":1249,"alt":1250,"name":7,"focus":48,"title":1250,"filename":1251,"copyright":7,"fieldtype":50},3603492,"Aaron Swenson Doing Burpees","https://a.storyblok.com/f/115220/1100x1100/c249cb84a9/burpees.png",[],{"type":824,"content":1254},[1255,1261,1267,1273,1279,1285,1291,1297],{"type":827,"content":1256},[1257],{"type":754,"content":1258},[1259],{"text":1260,"type":758},"Start by assuming an athletic position, on the balls of your feet, shoulder-width apart",{"type":827,"content":1262},[1263],{"type":754,"content":1264},[1265],{"text":1266,"type":758},"Squat down towards the ground, placing your hands outside of your starting stance",{"type":827,"content":1268},[1269],{"type":754,"content":1270},[1271],{"text":1272,"type":758},"Jump your feet backward, transitioning into the top position for a push-up",{"type":827,"content":1274},[1275],{"type":754,"content":1276},[1277],{"text":1278,"type":758},"Perform a push-up",{"type":827,"content":1280},[1281],{"type":754,"content":1282},[1283],{"text":1284,"type":758},"Jump your feet back up towards your hands",{"type":827,"content":1286},[1287],{"type":754,"content":1288},[1289],{"text":1290,"type":758},"Rise back to stand and keep reaching towards the ceiling, performing a small body weight, vertical jump",{"type":827,"content":1292},[1293],{"type":754,"content":1294},[1295],{"text":1296,"type":758},"Repeat these steps and continue for the remainder of the 40 seconds",{"type":827,"content":1298},[1299],{"type":754,"content":1300},[1301],{"text":1302,"type":758},"Rest for 20 seconds before continuing on to the final exercise",{"type":797,"attrs":1304,"content":1305},{"level":808},[1306,1307],{"text":710,"type":758},{"type":781},{"type":783,"attrs":1309},{"id":785,"body":1310},[1311],{"_uid":1312,"image":1313,"component":821,"copyright_details":1317},"i-fb419165-4ec8-49aa-a34f-84ab7faa92a7",{"id":1314,"alt":1315,"name":7,"focus":48,"title":1315,"filename":1316,"copyright":7,"fieldtype":50},3603515,"Aaron Swenson Doing a Runner's Lunge","https://a.storyblok.com/f/115220/1100x1100/574d1ec23b/runners_lunge.png",[],{"type":824,"content":1319},[1320,1326,1332,1346,1351],{"type":827,"content":1321},[1322],{"type":754,"content":1323},[1324],{"text":1325,"type":758},"Drop down to the ground and assume the top position of a push-up",{"type":827,"content":1327},[1328],{"type":754,"content":1329},[1330],{"text":1331,"type":758},"Perform knee drives (mountain climbers) by driving your knee towards your chest, alternating each knee drive every repetition",{"type":827,"content":1333},[1334,1338],{"type":754,"content":1335},[1336],{"text":1337,"type":758},"Every third repetition, pause for a 3-4 count, and hold the knee drive, placing your foot on the ground",{"type":824,"content":1339},[1340],{"type":827,"content":1341},[1342],{"type":754,"content":1343},[1344],{"text":1345,"type":758},"The knee drive on the third rep should be outside of the nearside elbow, in a runner’s lunge stretch position",{"type":827,"content":1347},[1348],{"type":754,"content":1349},[1350],{"text":1296,"type":758},{"type":827,"content":1352},[1353],{"type":754,"content":1354},[1355],{"text":1356,"type":758},"Rest for 20 seconds",{"type":797,"attrs":1358,"content":1359},{"level":799},[1360],{"text":1361,"type":758},"Kickstart Your Workout",{"type":754,"content":1363},[1364],{"text":1365,"type":758},"There you have it--10 minutes is all you need to get the blood flowing and for the brain to start releasing those feel-good endorphins. This routine can help you be more productive throughout the day and you’ll feel better once you’re done too! This is the perfect little pick me up to boost energy and motivation.",{"type":754,"content":1367},[1368,1370,1376],{"text":1369,"type":758},"Now you’re ready to rock out your workout or finish off your work day! And if you’re not sure where to start, check out our ",{"text":1371,"type":758,"marks":1372},"boxing and kickboxing workouts",[1373],{"type":763,"attrs":1374},{"href":1375,"uuid":48,"anchor":48,"target":766,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1377,"type":758},", perfect for any level!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1379,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1384,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1385,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1380,"component":118,"meta_info":1381,"meta_title":7,"block_image":1382,"cover_image":1383,"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},[],[],"2022-01-25 00:00","article",{"_uid":1389,"title":657,"plugin":43,"description":1390},"2d568c33-775f-45b4-8868-f98d67f9b981","FightCamp Trainer Aaron Swenson leads you through a quick, 10-minute, active warm-up to get you ready for your boxing/kickboxing workout--no equipment needed!",{"id":1392,"alt":657,"name":7,"focus":48,"title":657,"filename":1393,"copyright":7,"fieldtype":50},3603185,"https://a.storyblok.com/f/115220/2400x990/b46846f474/10-minute-endorphin-boosting-warm-up.png","10-minute-endorphin-boosting-warm-up","blogs/10-minute-endorphin-boosting-warm-up",-3280,[1398],"featured",60887917,"2378b1ce-6d47-43fd-97fa-45509a65f04e","2022-01-25T02:25:00.000Z","training/{{story.slug}}",[],["Reactive",1405],[1406,1637,1837,1988,2175,2523],{"name":1407,"created_at":1408,"published_at":1409,"updated_at":1410,"id":1411,"uuid":1412,"content":1413,"slug":1630,"full_slug":1631,"sort_by_date":48,"position":1632,"tag_list":1633,"is_startpage":9,"parent_id":1399,"meta_data":48,"group_id":1634,"first_published_at":1635,"release_id":48,"lang":60,"path":1402,"alternates":1636,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1414,"faqs":1415,"title":1407,"topic":1432,"author":732,"content":1447,"category":1614,"schedule":1622,"component":1387,"meta_info":1623,"cover_image":1626,"description":1625,"contributors":1629},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1416,1420,1424,1428],{"_uid":1417,"answer":1418,"question":1419,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1421,"answer":1422,"question":1423,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1425,"answer":1426,"question":1427,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1429,"answer":1430,"question":1431,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1433,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1445,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1446,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1434,"component":39,"meta_info":1442,"block_image":1443,"cover_image":1444,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1435,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1440,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1441,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1436,"component":118,"meta_info":1437,"meta_title":7,"block_image":1438,"cover_image":1439,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":1448},[1449,1461,1473,1478,1482,1493,1497,1502,1506,1510,1516,1526,1539,1544,1555,1558,1568,1569,1574,1587,1597,1610],{"type":754,"content":1450},[1451,1453,1459],{"text":1452,"type":758},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":727,"type":758,"marks":1454},[1455],{"type":763,"attrs":1456},{"href":1457,"uuid":48,"anchor":48,"custom":1458,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1460,"type":758}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":783,"attrs":1462},{"id":1463,"body":1464},"0a18151c-90cf-40c6-926a-b258a15847a9",[1465],{"_uid":1466,"link":1467,"image":1469,"title":1471,"component":795},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1468,"linktype":13,"fieldtype":14,"cached_url":1468},"https://youtu.be/oMc52QTWo1A",{"id":1470,"alt":1471,"name":7,"focus":48,"title":1471,"filename":1472,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":797,"attrs":1474,"content":1475},{"level":799},[1476],{"text":1477,"type":758},"The Rebellious Age",{"type":754,"content":1479},[1480],{"text":1481,"type":758},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":783,"attrs":1483},{"id":1463,"body":1484},[1485],{"url":1486,"_uid":1488,"image":1489,"component":821,"copyright_details":1492},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1490,"alt":727,"name":7,"focus":48,"title":727,"filename":1491,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":754,"content":1494},[1495],{"text":1496,"type":758},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":797,"attrs":1498,"content":1499},{"level":799},[1500],{"text":1501,"type":758},"It’s Time To Spar",{"type":754,"content":1503},[1504],{"text":1505,"type":758},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":754,"content":1507},[1508],{"text":1509,"type":758},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":797,"attrs":1511,"content":1512},{"level":799},[1513,1515],{"text":1514,"type":758},"Humbling Experience and A New Life Path",{"type":781},{"type":783,"attrs":1517},{"id":1463,"body":1518},[1519],{"url":1520,"_uid":1521,"image":1522,"component":821,"copyright_details":1525},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1523,"alt":727,"name":7,"focus":48,"title":727,"filename":1524,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":754,"content":1527},[1528,1530,1537],{"text":1529,"type":758},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1531,"type":758,"marks":1532},"body shot",[1533],{"type":763,"attrs":1534},{"href":1535,"uuid":48,"anchor":48,"custom":1536,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1538,"type":758}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":797,"attrs":1540,"content":1541},{"level":799},[1542,1543],{"text":1431,"type":758},{"type":781},{"type":783,"attrs":1545},{"id":1463,"body":1546},[1547],{"url":1548,"_uid":1549,"image":1550,"component":821,"copyright_details":1554},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1551,"alt":1552,"name":7,"focus":48,"title":1552,"filename":1553,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":754,"content":1556},[1557],{"text":1430,"type":758},{"type":783,"attrs":1559},{"id":1560,"body":1561},"ce079800-7842-415f-8625-1c76bcc86c9f",[1562],{"_uid":1563,"text":1564,"image":1565,"author":1566,"component":1567},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":754},{"type":797,"attrs":1570,"content":1571},{"level":799},[1572],{"text":1573,"type":758},"Inspirational FightCamp Trainers",{"type":754,"content":1575},[1576,1578,1585],{"text":1577,"type":758},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1579,"type":758,"marks":1580},"FightCamp Trainers",[1581],{"type":763,"attrs":1582},{"href":1583,"uuid":48,"anchor":48,"custom":1584,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1586,"type":758}," have you covered.",{"type":783,"attrs":1588},{"id":1463,"body":1589},[1590],{"url":1591,"_uid":1592,"image":1593,"component":821,"copyright_details":1596},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1594,"alt":738,"name":7,"focus":48,"title":738,"filename":1595,"copyright":7,"fieldtype":50},4342659,"https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":754,"content":1598},[1599,1601,1608],{"text":1600,"type":758},"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":1602,"type":758,"marks":1603},"FightCamp",[1604],{"type":763,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"custom":1607,"target":766,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1609,"type":758}," 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":754,"content":1611},[1612],{"text":1613,"type":758},"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":1615,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1620,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1621,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1616,"component":118,"meta_info":1617,"meta_title":7,"block_image":1618,"cover_image":1619,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1624,"title":1407,"plugin":43,"description":1625},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1627,"alt":1407,"name":7,"focus":48,"title":1407,"filename":1628,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1398],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1638,"created_at":1639,"published_at":1640,"updated_at":1641,"id":1642,"uuid":1643,"content":1644,"slug":1831,"full_slug":1832,"sort_by_date":48,"position":1833,"tag_list":1834,"is_startpage":9,"parent_id":1399,"meta_data":48,"group_id":1835,"first_published_at":1640,"release_id":48,"lang":60,"path":1402,"alternates":1836,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1645,"faqs":1646,"title":1638,"topic":1651,"author":1666,"content":1667,"category":1812,"schedule":1820,"component":1387,"meta_info":1821,"cover_image":1825,"description":1829,"contributors":1830},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1647],{"_uid":1648,"answer":1649,"question":1650,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1652,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1664,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1665,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1653,"component":39,"meta_info":1661,"block_image":1662,"cover_image":1663,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1654,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1655,"component":118,"meta_info":1656,"meta_title":7,"block_image":1657,"cover_image":1658,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":751,"content":1668},[1669,1673,1678,1683,1708,1713,1737,1742,1756,1761,1775,1780,1784,1789,1793,1798,1809],{"type":754,"content":1670},[1671],{"text":1672,"type":758},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":797,"attrs":1674,"content":1675},{"level":799},[1676],{"text":1677,"type":758},"5 Ways to Shake Up Your Cardio",{"type":797,"attrs":1679,"content":1680},{"level":808},[1681],{"text":1682,"type":758},"Swimming",{"type":754,"content":1684},[1685,1687,1696,1698,1706],{"text":1686,"type":758},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1688,"type":758,"marks":1689},"Flo Master’s",[1690,1694],{"type":763,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"custom":1693,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1695},"underline",{"text":1697,"type":758}," favorite forms of ",{"text":1699,"type":758,"marks":1700},"active recovery",[1701,1705],{"type":763,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"custom":1704,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1695},{"text":1707,"type":758}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":797,"attrs":1709,"content":1710},{"level":808},[1711],{"text":1712,"type":758},"Tabata Bag Drills",{"type":754,"content":1714},[1715,1717,1725,1727,1735],{"text":1716,"type":758},"One great way to get your anaerobic endurance up is with ",{"text":1718,"type":758,"marks":1719},"Tabata",[1720,1724],{"type":763,"attrs":1721},{"href":1722,"uuid":48,"anchor":48,"custom":1723,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1695},{"text":1726,"type":758}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1728,"type":758,"marks":1729},"FightCamp App",[1730,1734],{"type":763,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":766,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1695},{"text":1736,"type":758}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":797,"attrs":1738,"content":1739},{"level":808},[1740],{"text":1741,"type":758},"Footwork Heavy Sports",{"type":754,"content":1743},[1744,1746,1754],{"text":1745,"type":758},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1747,"type":758,"marks":1748},"dancing",[1749,1753],{"type":763,"attrs":1750},{"href":1751,"uuid":48,"anchor":48,"custom":1752,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1695},{"text":1755,"type":758}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":797,"attrs":1757,"content":1758},{"level":808},[1759],{"text":1760,"type":758},"Hiking",{"type":754,"content":1762},[1763,1765,1773],{"text":1764,"type":758},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1766,"type":758,"marks":1767},"healthy snacks",[1768,1772],{"type":763,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"custom":1771,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1695},{"text":1774,"type":758},"! ",{"type":797,"attrs":1776,"content":1777},{"level":808},[1778],{"text":1779,"type":758},"Shadowboxing Punchouts",{"type":754,"content":1781},[1782],{"text":1783,"type":758},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":797,"attrs":1785,"content":1786},{"level":799},[1787],{"text":1788,"type":758},"Shaking Up Your Cardio",{"type":754,"content":1790},[1791],{"text":1792,"type":758},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":797,"attrs":1794,"content":1795},{"level":799},[1796],{"text":1797,"type":758},"Train Like a Fighter",{"type":754,"content":1799},[1800,1801,1807],{"text":1600,"type":758},{"text":1602,"type":758,"marks":1802},[1803,1806],{"type":763,"attrs":1804},{"href":1606,"uuid":48,"anchor":48,"custom":1805,"target":766,"linktype":13},{},{"type":1695},{"text":1808,"type":758}," 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":754,"content":1810},[1811],{"text":1613,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1813,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1818,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1819,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1814,"component":118,"meta_info":1815,"meta_title":7,"block_image":1816,"cover_image":1817,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1822,"title":1823,"plugin":43,"description":1824},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1826,"alt":1827,"name":7,"focus":7,"title":1827,"filename":1828,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1398],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1838,"created_at":1839,"published_at":1840,"updated_at":1841,"id":1842,"uuid":1843,"content":1844,"slug":1982,"full_slug":1983,"sort_by_date":48,"position":1984,"tag_list":1985,"is_startpage":9,"parent_id":1399,"meta_data":48,"group_id":1986,"first_published_at":1840,"release_id":48,"lang":60,"path":1402,"alternates":1987,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1845,"faqs":1846,"title":1838,"topic":1863,"author":1666,"content":1878,"category":1966,"schedule":1974,"component":1387,"meta_info":1975,"cover_image":1978,"description":1977,"contributors":1981},"96d7fcda-e3db-4f35-935d-fd195032b834",[1847,1851,1855,1859],{"_uid":1848,"answer":1849,"question":1850,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1852,"answer":1853,"question":1854,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1856,"answer":1857,"question":1858,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1860,"answer":1861,"question":1862,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1864,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1876,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1877,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1865,"component":39,"meta_info":1873,"block_image":1874,"cover_image":1875,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1866,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1871,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1872,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1867,"component":118,"meta_info":1868,"meta_title":7,"block_image":1869,"cover_image":1870,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":1879},[1880,1902,1907,1910,1915,1918,1923,1945,1950,1954,1963],{"type":754,"content":1881},[1882,1884,1891,1893,1900],{"text":1883,"type":758},"Boxing is a sport about ",{"text":1885,"type":758,"marks":1886},"range",[1887],{"type":763,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"custom":1890,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1892,"type":758}," and ",{"text":1894,"type":758,"marks":1895},"distance",[1896],{"type":763,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"custom":1899,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1901,"type":758},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":797,"attrs":1903,"content":1904},{"level":799},[1905],{"text":1906,"type":758},"Step Behind The Jab",{"type":754,"content":1908},[1909],{"text":1853,"type":758},{"type":797,"attrs":1911,"content":1912},{"level":799},[1913],{"text":1914,"type":758},"Front Foot Defense",{"type":754,"content":1916},[1917],{"text":1857,"type":758},{"type":797,"attrs":1919,"content":1920},{"level":799},[1921],{"text":1922,"type":758},"Cutting Off The Ring",{"type":754,"content":1924},[1925,1927,1934,1936,1943],{"text":1926,"type":758},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1928,"type":758,"marks":1929},"outside fighter",[1930],{"type":763,"attrs":1931},{"href":1932,"uuid":48,"anchor":48,"custom":1933,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1935,"type":758},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1937,"type":758,"marks":1938},"jab",[1939],{"type":763,"attrs":1940},{"href":1941,"uuid":48,"anchor":48,"custom":1942,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1944,"type":758}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":797,"attrs":1946,"content":1947},{"level":799},[1948],{"text":1949,"type":758},"The Takeaway",{"type":754,"content":1951},[1952],{"text":1953,"type":758},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":754,"content":1955},[1956,1957,1962],{"text":1600,"type":758},{"text":1602,"type":758,"marks":1958},[1959],{"type":763,"attrs":1960},{"href":1606,"uuid":48,"anchor":48,"custom":1961,"target":766,"linktype":13},{},{"text":1609,"type":758},{"type":754,"content":1964},[1965],{"text":1613,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1967,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1968,"component":118,"meta_info":1969,"meta_title":7,"block_image":1970,"cover_image":1971,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1976,"title":1838,"plugin":43,"description":1977},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1979,"alt":1838,"name":7,"focus":48,"title":1838,"filename":1980,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1398],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1989,"created_at":1990,"published_at":1991,"updated_at":1992,"id":1993,"uuid":1994,"content":1995,"slug":2168,"full_slug":2169,"sort_by_date":48,"position":2170,"tag_list":2171,"is_startpage":9,"parent_id":1399,"meta_data":48,"group_id":2172,"first_published_at":2173,"release_id":48,"lang":60,"path":1402,"alternates":2174,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1996,"faqs":1997,"title":2014,"topic":2015,"author":1666,"content":2030,"category":2149,"schedule":2157,"component":1387,"meta_info":2158,"cover_image":2162,"description":2166,"contributors":2167},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1998,2002,2006,2010],{"_uid":1999,"answer":2000,"question":2001,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2003,"answer":2004,"question":2005,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2007,"answer":2008,"question":2009,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2011,"answer":2012,"question":2013,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2016,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2028,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2029,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2017,"component":39,"meta_info":2025,"block_image":2026,"cover_image":2027,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2018,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2023,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2024,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2019,"component":118,"meta_info":2020,"meta_title":7,"block_image":2021,"cover_image":2022,"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":2031},[2032,2045,2049,2060,2073,2077,2086,2090,2094,2103,2116,2120,2133,2137,2146],{"type":754,"content":2033},[2034,2036,2043],{"text":2035,"type":758},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2037,"type":758,"marks":2038},"Muhammad Ali",[2039],{"type":763,"attrs":2040},{"href":2041,"uuid":48,"anchor":48,"custom":2042,"target":766,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2044,"type":758}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":797,"attrs":2046,"content":2047},{"level":799},[2048],{"text":2005,"type":758},{"type":783,"attrs":2050},{"id":2051,"body":2052},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2053],{"url":7,"_uid":2054,"image":2055,"component":821,"copyright_details":2059},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2056,"alt":2057,"name":7,"focus":7,"title":2057,"filename":2058,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":754,"content":2061},[2062,2064,2071],{"text":2063,"type":758},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2065,"type":758,"marks":2066},"Manny Pacquiao",[2067],{"type":763,"attrs":2068},{"href":2069,"uuid":48,"anchor":48,"custom":2070,"target":766,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2072,"type":758},". His punches have great technique and flow well, naturally building momentum.",{"type":797,"attrs":2074,"content":2075},{"level":799},[2076],{"text":2009,"type":758},{"type":783,"attrs":2078},{"id":2051,"body":2079},[2080],{"url":7,"_uid":2081,"image":2082,"component":821,"copyright_details":2085},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2083,"alt":2057,"name":7,"focus":7,"title":2057,"filename":2084,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":754,"content":2087},[2088],{"text":2089,"type":758},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":797,"attrs":2091,"content":2092},{"level":799},[2093],{"text":2013,"type":758},{"type":783,"attrs":2095},{"id":2051,"body":2096},[2097],{"url":7,"_uid":2098,"image":2099,"component":821,"copyright_details":2102},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2100,"alt":2057,"name":7,"focus":7,"title":2057,"filename":2101,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":754,"content":2104},[2105,2107,2114],{"text":2106,"type":758},"In boxing movies, you will often hear boxers ‘",{"text":2108,"type":758,"marks":2109},"hiss",[2110],{"type":763,"attrs":2111},{"href":2112,"uuid":48,"anchor":48,"custom":2113,"target":766,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2115,"type":758},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":797,"attrs":2117,"content":2118},{"level":799},[2119],{"text":1949,"type":758},{"type":754,"content":2121},[2122,2124,2131],{"text":2123,"type":758},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2125,"type":758,"marks":2126},"breathing",[2127],{"type":763,"attrs":2128},{"href":2129,"uuid":48,"anchor":48,"custom":2130,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2132,"type":758}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":797,"attrs":2134,"content":2135},{"level":799},[2136],{"text":1797,"type":758},{"type":754,"content":2138},[2139,2140,2145],{"text":1600,"type":758},{"text":1602,"type":758,"marks":2141},[2142],{"type":763,"attrs":2143},{"href":1606,"uuid":48,"anchor":48,"custom":2144,"target":766,"linktype":13},{},{"text":1609,"type":758},{"type":754,"content":2147},[2148],{"text":1613,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2150,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2155,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2151,"component":118,"meta_info":2152,"meta_title":7,"block_image":2153,"cover_image":2154,"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},[],[],"2022-12-22 00:00",{"_uid":2159,"title":2160,"plugin":43,"description":2161},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2163,"alt":2164,"name":7,"focus":7,"title":2164,"filename":2165,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1398],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2176,"created_at":2177,"published_at":2178,"updated_at":2179,"id":2180,"uuid":2181,"content":2182,"slug":2516,"full_slug":2517,"sort_by_date":48,"position":2518,"tag_list":2519,"is_startpage":9,"parent_id":1399,"meta_data":48,"group_id":2520,"first_published_at":2521,"release_id":48,"lang":60,"path":1402,"alternates":2522,"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":2183,"faqs":2184,"title":2176,"topic":2197,"author":2212,"content":2213,"category":2497,"schedule":2505,"component":1387,"meta_info":2506,"cover_image":2510,"description":2514,"contributors":2515},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2185,2189,2193],{"_uid":2186,"answer":2187,"question":2188,"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":2190,"answer":2191,"question":2192,"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":2194,"answer":2195,"question":2196,"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":2198,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2210,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2199,"component":39,"meta_info":2207,"block_image":2208,"cover_image":2209,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2200,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2201,"component":118,"meta_info":2202,"meta_title":7,"block_image":2203,"cover_image":2204,"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":2214},[2215,2229,2233,2245,2250,2255,2285,2290,2317,2322,2344,2349,2371,2376,2398,2403,2430,2435,2451,2455,2479,2483,2493],{"type":754,"content":2216},[2217,2219,2227],{"text":2218,"type":758},"Post-workout ",{"text":2220,"type":758,"marks":2221},"stretches",[2222,2226],{"type":763,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":766,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1695},{"text":2228,"type":758}," 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":797,"attrs":2230,"content":2231},{"level":799},[2232],{"text":2188,"type":758},{"type":754,"content":2234},[2235,2243],{"text":2236,"type":758,"marks":2237},"Research",[2238,2242],{"type":763,"attrs":2239},{"href":2240,"uuid":48,"anchor":48,"custom":2241,"target":766,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1695},{"text":2244,"type":758}," 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":797,"attrs":2246,"content":2247},{"level":799},[2248],{"text":2249,"type":758},"7 Stretches to Help You Recover Post-Workout",{"type":797,"attrs":2251,"content":2252},{"level":808},[2253],{"text":2254,"type":758},"Shoulder Flossing",{"type":2256,"attrs":2257,"content":2260},"ordered_list",{"order":2258},{"order":2259},1,[2261,2267,2273,2279],{"type":827,"content":2262},[2263],{"type":754,"content":2264},[2265],{"text":2266,"type":758},"Start in a standing position.",{"type":827,"content":2268},[2269],{"type":754,"content":2270},[2271],{"text":2272,"type":758},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":827,"content":2274},[2275],{"type":754,"content":2276},[2277],{"text":2278,"type":758},"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":827,"content":2280},[2281],{"type":754,"content":2282},[2283],{"text":2284,"type":758},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":797,"attrs":2286,"content":2287},{"level":808},[2288],{"text":2289,"type":758},"World's Greatest Stretch ",{"type":2256,"attrs":2291,"content":2292},{"order":2259},[2293,2299,2305,2311],{"type":827,"content":2294},[2295],{"type":754,"content":2296},[2297],{"text":2298,"type":758},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":827,"content":2300},[2301],{"type":754,"content":2302},[2303],{"text":2304,"type":758},"Next to the left hand, raise the left hand to the sky. ",{"type":827,"content":2306},[2307],{"type":754,"content":2308},[2309],{"text":2310,"type":758},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":827,"content":2312},[2313],{"type":754,"content":2314},[2315],{"text":2316,"type":758},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":797,"attrs":2318,"content":2319},{"level":808},[2320],{"text":2321,"type":758},"Kneeling Quad/Hip Flexor Stretch",{"type":2256,"attrs":2323,"content":2325},{"order":2324},{"order":2259},[2326,2332,2338],{"type":827,"content":2327},[2328],{"type":754,"content":2329},[2330],{"text":2331,"type":758},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":827,"content":2333},[2334],{"type":754,"content":2335},[2336],{"text":2337,"type":758},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":827,"content":2339},[2340],{"type":754,"content":2341},[2342],{"text":2343,"type":758},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":797,"attrs":2345,"content":2346},{"level":808},[2347],{"text":2348,"type":758},"Cat/Cow",{"type":2256,"attrs":2350,"content":2352},{"order":2351},{"order":2259},[2353,2359,2365],{"type":827,"content":2354},[2355],{"type":754,"content":2356},[2357],{"text":2358,"type":758},"Start on all fours, neutral spine. ",{"type":827,"content":2360},[2361],{"type":754,"content":2362},[2363],{"text":2364,"type":758},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":827,"content":2366},[2367],{"type":754,"content":2368},[2369],{"text":2370,"type":758},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":797,"attrs":2372,"content":2373},{"level":808},[2374],{"text":2375,"type":758},"Thread the Needle",{"type":2256,"attrs":2377,"content":2379},{"order":2378},{"order":2259},[2380,2386,2392],{"type":827,"content":2381},[2382],{"type":754,"content":2383},[2384],{"text":2385,"type":758},"Start on all fours. ",{"type":827,"content":2387},[2388],{"type":754,"content":2389},[2390],{"text":2391,"type":758},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":827,"content":2393},[2394],{"type":754,"content":2395},[2396],{"text":2397,"type":758},"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":797,"attrs":2399,"content":2400},{"level":808},[2401],{"text":2402,"type":758},"Thread the Needle With a Twist ",{"type":2256,"attrs":2404,"content":2406},{"order":2405},{"order":2259},[2407,2412,2418,2424],{"type":827,"content":2408},[2409],{"type":754,"content":2410},[2411],{"text":2385,"type":758},{"type":827,"content":2413},[2414],{"type":754,"content":2415},[2416],{"text":2417,"type":758},"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":827,"content":2419},[2420],{"type":754,"content":2421},[2422],{"text":2423,"type":758},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":827,"content":2425},[2426],{"type":754,"content":2427},[2428],{"text":2429,"type":758},"Return to the starting position.",{"type":797,"attrs":2431,"content":2432},{"level":808},[2433],{"text":2434,"type":758},"Scorpion Stretch (Prone) ",{"type":2256,"attrs":2436,"content":2438},{"order":2437},{"order":2259},[2439,2445],{"type":827,"content":2440},[2441],{"type":754,"content":2442},[2443],{"text":2444,"type":758},"Begin lying down, arms out in T. ",{"type":827,"content":2446},[2447],{"type":754,"content":2448},[2449],{"text":2450,"type":758},"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":797,"attrs":2452,"content":2453},{"level":799},[2454],{"text":2196,"type":758},{"type":754,"content":2456},[2457,2459,2467,2469,2477],{"text":2458,"type":758},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2460,"type":758,"marks":2461},"range of motion improvements",[2462,2466],{"type":763,"attrs":2463},{"href":2464,"uuid":48,"anchor":48,"custom":2465,"target":766,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1695},{"text":2468,"type":758},". 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":2470,"type":758,"marks":2471},"Studies",[2472,2476],{"type":763,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"custom":2475,"target":766,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1695},{"text":2478,"type":758}," 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":797,"attrs":2480,"content":2481},{"level":799},[2482],{"text":1797,"type":758},{"type":754,"content":2484},[2485,2486,2492],{"text":1600,"type":758},{"text":1602,"type":758,"marks":2487},[2488,2491],{"type":763,"attrs":2489},{"href":1606,"uuid":48,"anchor":48,"custom":2490,"target":766,"linktype":13},{},{"type":1695},{"text":1808,"type":758},{"type":754,"content":2494},[2495],{"text":2496,"type":758},"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":2498,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2503,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2504,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2499,"component":118,"meta_info":2500,"meta_title":7,"block_image":2501,"cover_image":2502,"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":2507,"title":2508,"plugin":43,"description":2509},"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":2511,"alt":2512,"name":7,"focus":7,"title":2512,"filename":2513,"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,[1398],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2524,"created_at":2525,"published_at":2526,"updated_at":2527,"id":2528,"uuid":2529,"content":2530,"slug":2755,"full_slug":2756,"sort_by_date":48,"position":2757,"tag_list":2758,"is_startpage":9,"parent_id":1399,"meta_data":48,"group_id":2759,"first_published_at":2760,"release_id":48,"lang":60,"path":1402,"alternates":2761,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2531,"faqs":2532,"title":2524,"topic":2553,"author":2568,"content":2569,"category":2739,"schedule":2747,"component":1387,"meta_info":2748,"cover_image":2751,"description":2750,"contributors":2754},"d9342cbc-2f33-448b-95cb-d9141a391216",[2533,2537,2541,2545,2549],{"_uid":2534,"answer":2535,"question":2536,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2538,"answer":2539,"question":2540,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2542,"answer":2543,"question":2544,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2546,"answer":2547,"question":2548,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2550,"answer":2551,"question":2552,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2554,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2566,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2567,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2555,"component":39,"meta_info":2563,"block_image":2564,"cover_image":2565,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2556,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2561,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2562,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2557,"component":118,"meta_info":2558,"meta_title":7,"block_image":2559,"cover_image":2560,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":751,"content":2570},[2571,2584,2588,2600,2604,2608,2620,2624,2628,2632,2649,2653,2657,2661,2677,2681,2686,2699,2703,2713,2725,2729],{"type":754,"content":2572},[2573,2575,2582],{"text":2574,"type":758},"FightCamp Trainer ",{"text":2576,"type":758,"marks":2577},"Coach PJ",[2578],{"type":763,"attrs":2579},{"href":2580,"uuid":48,"anchor":48,"custom":2581,"target":766,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2583,"type":758}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":754,"content":2585},[2586],{"text":2587,"type":758},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":783,"attrs":2589},{"id":2590,"body":2591},"d975e679-f879-4a04-b019-c5eb66b48e99",[2592],{"_uid":2593,"link":2594,"image":2596,"title":2598,"component":795},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2595,"linktype":13,"fieldtype":14,"cached_url":2595},"https://youtu.be/G-4nuJefUcE",{"id":2597,"alt":2598,"name":7,"focus":48,"title":2598,"filename":2599,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":797,"attrs":2601,"content":2602},{"level":799},[2603],{"text":2536,"type":758},{"type":754,"content":2605},[2606],{"text":2607,"type":758},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":783,"attrs":2609},{"id":2610,"body":2611},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2612],{"url":2613,"_uid":2614,"image":2615,"component":821,"copyright_details":2619},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2616,"alt":2617,"name":7,"focus":48,"title":2617,"filename":2618,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":754,"content":2621},[2622],{"text":2623,"type":758},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":797,"attrs":2625,"content":2626},{"level":799},[2627],{"text":2540,"type":758},{"type":754,"content":2629},[2630],{"text":2631,"type":758},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":783,"attrs":2633},{"id":2610,"body":2634},[2635],{"url":2636,"_uid":2637,"image":2638,"component":821,"copyright_details":2642},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2639,"alt":2640,"name":7,"focus":48,"title":2640,"filename":2641,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2643],{"_uid":2644,"link":2645,"title":2647,"component":2648},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2646,"linktype":13,"fieldtype":14,"cached_url":2646},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":754,"content":2650},[2651],{"text":2652,"type":758},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":797,"attrs":2654,"content":2655},{"level":799},[2656],{"text":2544,"type":758},{"type":754,"content":2658},[2659],{"text":2660,"type":758},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":783,"attrs":2662},{"id":2610,"body":2663},[2664],{"url":2665,"_uid":2666,"image":2667,"component":821,"copyright_details":2671},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2668,"alt":2669,"name":7,"focus":48,"title":2669,"filename":2670,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2672],{"_uid":2673,"link":2674,"title":2676,"component":2648},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2675,"linktype":13,"fieldtype":14,"cached_url":2675},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":754,"content":2678},[2679],{"text":2680,"type":758},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":797,"attrs":2682,"content":2683},{"level":799},[2684],{"text":2685,"type":758},"Levels & Abilities",{"type":754,"content":2687},[2688,2690,2697],{"text":2689,"type":758},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2691,"type":758,"marks":2692},"sweet science",[2693],{"type":763,"attrs":2694},{"href":2695,"uuid":48,"anchor":48,"custom":2696,"target":766,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2698,"type":758},". ",{"type":797,"attrs":2700,"content":2701},{"level":799},[2702],{"text":2552,"type":758},{"type":783,"attrs":2704},{"id":2610,"body":2705},[2706],{"url":2707,"_uid":2708,"image":2709,"component":821,"copyright_details":2712},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2710,"alt":2617,"name":7,"focus":48,"title":2617,"filename":2711,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":754,"content":2714},[2715,2717,2723],{"text":2716,"type":758},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. 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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":2740,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2745,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2746,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2741,"component":118,"meta_info":2742,"meta_title":7,"block_image":2743,"cover_image":2744,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2749,"title":2524,"plugin":43,"description":2750},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. 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