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Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":2056,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":2047,"full_slug":2048,"sort_by_date":48,"position":2049,"tag_list":2050,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":2052,"first_published_at":2053,"release_id":48,"lang":60,"path":2054,"alternates":2055,"default_full_slug":48,"translated_slugs":48},"15-Minute At-Home Boxing Workout To Fight Stress","2021-11-11T14:01:26.793Z","2022-09-26T19:58:45.603Z","2022-09-26T19:58:45.663Z",84867187,"a57ff83c-f693-4337-aa18-1a0c6634457d",{"_uid":664,"faqs":665,"title":657,"topic":821,"author":836,"content":860,"category":2028,"schedule":2036,"component":2037,"meta_info":2038,"cover_image":2042,"description":2041,"contributors":2045,"email_capture":2046},"3aafa0af-4b25-45b3-96e4-d2cea4caa8fa",[666,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731,735,739,743,747,750,754,758,762,766,770,774,778,782,786,790,794,798,802,806,809,813,817],{"_uid":667,"answer":668,"question":669,"component":670},"b25c3432-734e-48ad-a7b2-561b669c0edc","With people still social distancing and stuck at home in quarantine, the walls to your home or apartment may start to feel like they are caving in. Something that can help is getting in a quick 15-minute boxing workout at home to reduce the stress while getting you in shape.","How can I beat stress while stuck in quarantine?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6835ba83-51dc-4265-919b-97943fa5b0d1","Absolutely, you can get an effective total body workout in just 15 minutes with a high-intensity workout. In fact, your body can burn the same amount or more calories with a short HIIT workout than by jogging on a treadmill for 30 minutes. With the whole family stuck at home, you probably don’t have the time to spend an hour working out, so a 15-minute workout is perfect for you!","Is it okay to work out for 15 minutes?",{"_uid":676,"answer":677,"question":678,"component":670},"c895868b-a7ae-4b34-b09a-758a5ccf73f5","A boxing workout at home is a great option for an effective 15-minute workout. Boxing works multiple muscle groups to help you strengthen and tone your body. It is also a great cardio workout because it spikes your heart rate, so you burn more calories and fat. Furthermore, the best short workout is one that can have you reap the same benefits as a longer workout in a shorter time frame. An anaerobic workout like boxing is a high-intensity workout that burns fat in a shorter amount of time than a traditional aerobic workout. Boxing is a great stress reliever, and a perfect outlet to let out any built-up aggression.","What is the best 15-minute workout?",{"_uid":680,"answer":681,"question":682,"component":670},"64302b63-a339-4106-9cae-fe934bba0e7c","This 15-minute boxing workout with a punching bag will be four three-minute rounds with a one-minute break after each round to reset. Each round consists of different punch combinations and has a punch goal of throwing a specific number of punches before the round is over.","15-Minute Workout To Fight Stress",{"_uid":684,"answer":685,"question":686,"component":670},"a946d429-1da4-43d3-9932-b460d42bad78","The warm-up is 2 minutes long and consists of 4 exercises performed for 30 seconds each. You will start with 30 seconds of arm circles followed by hip circles. Then, you will do 30 seconds of cross body punches, and finally finish off with 30 seconds of jumping jacks.","Warm-Up",{"_uid":688,"answer":689,"question":690,"component":670},"d6dfcdc7-3d58-401f-a98f-844ffe7d1631","- Start with your feet shoulder-width apart or slightly wider\n- Begin to circle your arms forward with big movements making sure to get a full range of motion\n- After 15 seconds, switch directions and circle backwards","Arm Circles (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"36fa251b-c467-4e81-a32b-58e10fa2863c","- Lift your right leg, bending at the knee and slowly circle your knee out to the side and then back down as you complete the full rotation\n- You can step out from side to side as you bring your knee up in front of you and then back\n- Alternate left and right\n- Continue for 30 seconds","Hip Circles (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"bfccc949-9b8c-4594-b5ce-16b96ee0d991","- With your hands up in front of you at your chin, begin by punching across your body\n- Make sure to get a full extension with each punch, and rotate your body in the direction of the punch to follow through\n- Bring your punching hand back to your chin each time\n- Alternate sides and continue for 30 seconds","Cross Body Punches (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"59629786-3630-4f86-9508-9b8ebf28b0f5","- Jump up, spreading your legs wide and drawing your arms upward above your head\n- Jump again, and bring your arms back down to your sides and your feet back together\n- Repeat for the full 30 seconds","Jumping Jacks (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"3ba16dc9-510f-4b25-adce-3c0a19c85f2b","This 3-minute round consists of four different exercises: three punch combinations and one set of plank jacks. You will start with a 1-2-1-2 punch combination and squat, followed by a 1-2-3-2 punch combo. After a set of plank jacks for 30 seconds, you will finish the round with a 2-5-3-2 punch combo.","Round 1",{"_uid":708,"answer":709,"question":710,"component":670},"8cd33891-a8bd-4185-90a8-9e30d32e91bd","- Start in a boxer’s stance with your dominant hand in front of your face and your back hand up guarding your face\n- Punch four straight punches: jab - cross - jab - cross (1 - 2 - 1 - 2)\n- Then reset, squat down and punch jab - cross - jab - cross (1 - 2 - 1 - 2)\n- Hop back up to stand, and repeat the punching sequence\n- Continue to alternate standing and squatting with the four straight punch sequence for 30 seconds","Jab - Cross - Jab - Cross + Squat Jab - Cross - Jab - Cross | 1 - 2 - 1 - 2 + Squat 1 - 2 - 1 - 2 (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"f91c7279-63ff-4de4-a88e-92973c9ae35e","- Start in a boxer's stance with your dominant hand in front of your face and your back hand up guarding your face\n- Punch to the count, throwing jab - cross - lead hook - cross (1 - 2 - 3 - 2)\n- Continue for 1 minute","Jab - Cross - Lead Hook - Cross | 1 - 2 - 3 - 2 (1 minute)",{"_uid":716,"answer":717,"question":718,"component":670},"a9ed8212-8789-4694-b1d2-07fd98d6f35e","- Start in a plank either on your forearms or your fists with straight arms\n- Make sure your body is in a straight line and your core is engaged and your glutes are tight\n- Jump your feet out wide and bring them back together as if you’re doing a jumping jack\n- Continue for 30 seconds","Plank Jacks (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"45690dbc-a7a1-468d-a808-c0d5a2a3b72b","- Start in a boxer’s stance\n- Throw your final combo: cross - lead uppercut - cross - lead hook (2 - 5 - 2 - 3)\n- Keep going for 1 minute, making sure to follow through with your punches","Cross - Lead Uppercut - Cross - Lead Hook | 2 - 5 - 2 - 3 (1 minute)",{"_uid":724,"answer":725,"question":726,"component":670},"344ac03e-eff5-44fd-9c64-1ad4d0409a5b","Round 2 is another 3-minute round with a punch goal of a minimum of 155 punches. This round consists of three 4 punch combinations and a set of mountain climbers, starting with a 3-4-3-4 punch and squat combo for 30 seconds. You will then follow with a 6-5-4-5 punch combo for 1 minute. Next, you will get down on the floor for 30 seconds of mountain climbers. The fourth combination is 4 punches performed in a 5-6-3-6 combo for 1 minute.","Round 2",{"_uid":728,"answer":729,"question":730,"component":670},"215c9238-07f5-4ad3-903c-78696de0b224","- Starting in your stance, punch lead hook - rear hook - lead hook - rear hook (3 - 4 - 3 - 4), punching out and around in your hooks\n- Squat down and repeat the punch sequence\n- Hop back up and repeat\n- Continue for 30 seconds","Lead Hook - Rear Hook - Lead Hook - Rear Hook + Squat Lead Hook - Rear Hook - Lead Hook - Rear Hook | 3 - 4 - 3 - 4 + Squat 3 - 4 - 3 - 4 (30 seconds)",{"_uid":732,"answer":733,"question":734,"component":670},"d87925ac-e7fa-4be1-8b33-200e4044372c","- Start in your boxer’s stance\n- Punch rear uppercut - lead uppercut - rear hook - lead uppercut (6 - 5 - 4 - 5)\n- Make sure to keep the punch combo energized and strong with short, quick movements\n- Continue for 1 minute","Rear Uppercut - Lead Uppercut - Rear Hook - Lead Uppercut | 6 - 5 - 4 - 5 (1 minute)",{"_uid":736,"answer":737,"question":738,"component":670},"aabdfdfd-7c87-4553-b49b-bf321b098c71","- Come into a plank position with your arms straight and your body in a line\n- Your fists should be directly under your shoulders\n- Alternate bringing one knee to your chest, then back out again, speeding up each time like you're running against the floor\n- Continue for 30 seconds","Mountain Climbers (30 seconds)",{"_uid":740,"answer":741,"question":742,"component":670},"fd418004-cd6a-4aef-a335-64432c411daa","- Start in your stance\n- Punch lead uppercut - rear uppercut - lead hook - rear uppercut (5 - 6 - 3 - 6)\n- Make sure to keep your punches strong, and quick, bringing your hands back to guard your face each time\n- Repeat this combo for 1 minute","Lead Uppercut - Rear Uppercut - Lead Hook - Rear Uppercut | 5 - 6 - 3 - 6 (1 minute)",{"_uid":744,"answer":745,"question":746,"component":670},"5cb16831-7328-4c3e-bb79-5937afa84588","This 3-minute round has 3 coast and power movements that are done in 30-second increments. The first combo is a punch 1-2-1-2 then squat-hold punch 1-2-1-2 for 30 seconds. Next, you will move to a four punch combo: 1-4-5-4 for 1 minute. Then get down on the ground for 30 seconds of shoulder taps. Finally, the last set is a four-punch combo: 1-2-1-6 for 1 minute.","Round 3",{"_uid":748,"answer":749,"question":710,"component":670},"2e409a2b-7756-4057-ae01-b664516330e2","- Start in your stance and perform a four-punch combo jab - cross - jab - cross (1 - 2 - 1 - 2)\n- Then squat and hold punching jab - cross - jab - cross (1 - 2 - 1 - 2)\n- Jump back up to your stance and repeat the sequence for 30 seconds",{"_uid":751,"answer":752,"question":753,"component":670},"c8a26262-8e72-47d9-ac01-2865d4025941","- Start in your boxer's stance\n- Throw a jab - cross - lead uppercut - rear hook (1 - 4 - 5 - 4) punch combo\n- Make sure to rotate your hips and pivot your foot towards the direction you are punching\n- Continue for 1 minute","Jab - Rear Hook - Lead Uppercut - Rear Hook | 1 - 4 - 5 - 4 (1 minute)",{"_uid":755,"answer":756,"question":757,"component":670},"1e078e5e-c89a-44de-ab68-ba287f0c162f","- Get down on the ground in a plank position with your fists directly under your shoulders and your body in a straight line\n- Keep your core engaged and don’t twist your hips\n- Bring your opposite fist up to your opposite shoulder and back down\n- Alternate sides for 30 seconds\n- The closer your legs are together, the harder it will be","Shoulder Taps (30 seconds)",{"_uid":759,"answer":760,"question":761,"component":670},"d7a81c6d-3812-47f5-94e9-838e42540b6a","- Start back in your boxer’s stance\n- The final set will be a 4 punch combo: 1-2-1-6\n- Repeat for the full minute, keeping your punches strong with your follow through and quick movements","Jab - Cross - Jab - Rear Uppercut | 1 - 2 - 1 - 6 (1 minute)",{"_uid":763,"answer":764,"question":765,"component":670},"329c0918-b7fd-4402-b5ce-2a1be571290c","Round 4 is also 3 minutes long. The first 90 seconds of this round starts with core work with 30-second intervals of boxer’s twist, flutter kicks, and sit-ups. Then you will stand up and end the final 90 seconds of this round with a punch burnout segment, which includes a jab, cross burnout followed by a power coast freestyle, and ending with a power punch freestyle.","Round 4",{"_uid":767,"answer":768,"question":769,"component":670},"986f0a1c-6567-4d48-9c2f-01940e38b5e8","- Start in your boxer’s stance and punch lead uppercut - rear uppercut - lead uppercut - rear uppercut (5 - 6 - 5 - 6)\n- Then squat down, hop back up, and repeat the punch combo\n- Continue for 30 seconds","Lead Uppercut - Rear Uppercut - Lead Uppercut - Rear Uppercut + Squat Jump | 5 - 6 - 5 - 6 + Squat Jump (30 seconds)",{"_uid":771,"answer":772,"question":773,"component":670},"59b58136-cd96-4f38-b056-ab135a92901e","- Start in your boxer’s stance\n- Perform a triple jab combo: punch jab - jab - jab - cross - lead hook (1 - 1 - 1 - 2 - 3)\n- The first 3 punches will be with your dominant hand, and you will follow with a cross - lead hook (2 - 3) punch combo\n- Reset and repeat for 1 minute","Jab - Jab - Jab - Cross - Lead Hook | 1 - 1 - 1 - 2 - 3 (1 minute)",{"_uid":775,"answer":776,"question":777,"component":670},"1f5fe88f-d735-4657-a881-52d788f753d0","- Start down on the ground in a push up position with your fists directly under your shoulders and come onto your toes or your knees\n- Make sure your body is in a straight line and your core is engaged\n- Bend your elbows and lower your body down to the ground before pushing back up to your starting position\n- Continue for 30 seconds","Push Ups (30 seconds)",{"_uid":779,"answer":780,"question":781,"component":670},"f3deca2c-66f6-48f9-95ca-d7f547a91ef5","- Start in your boxer’s stance\n- Perform a cross - lead uppercut - rear hook - lead uppercut (2 - 5 - 4 - 5) punch combo\n- Keep your punches strong with a full follow-through\n- Power through the combo as fast as you can\n- Repeat for 1 minute","Cross - Lead Uppercut - Rear Hook - Lead Uppercut | 2 - 5 - 4 - 5 (1 minute)",{"_uid":783,"answer":784,"question":785,"component":670},"1588210a-3096-4ddd-8e8f-2303e044d0a2","The cool down is 3 minutes long. A cool down should be static stretches held for several seconds each, not dynamic movements like the warmup. After resting and removing your gloves, cycle through the static stretches and movements below.","Cool Down",{"_uid":787,"answer":788,"question":789,"component":670},"26423c1b-952b-4bbd-aeec-90a5a6adb1fe","- With a big inhale, reach your arms up to the sky, above your head\n- Hold for a few seconds\n- Slowly bring your arms back to your sides as you exhale","Deep Breath and Arm Raise (15 seconds)",{"_uid":791,"answer":792,"question":793,"component":670},"8d74a176-8af9-495a-a09d-e6c94e15a97d","- Place one hand on the punching bag with your arm stretched out, and twist your body the opposite direction, stretching your chest and shoulder\n- You should feel your body opening wide\n- Continue to breathe and hold for 15 seconds\n- Repeat on the other side","Chest Stretch (15 seconds each side)",{"_uid":795,"answer":796,"question":797,"component":670},"23e71d15-fc38-4e67-b044-8fa3aaf3b2be","- Raise your right arm straight up over your head and bend your elbow\n- Gently touch your left hand to your bent elbow\n- Try to reach the palm of your right hand to the center of your shoulder blades\n- Make sure you are relaxed, your neck is long, and your shoulders are relaxed\n- Repeat to the other side after a couple of seconds","Triceps Stretch (15 seconds each side)",{"_uid":799,"answer":800,"question":801,"component":670},"01d6f8b3-3417-4fef-a8f6-d73c6253a45d","- Spread your legs wide and slowly bend one knee and shift your weight towards that side\n- Keep your other leg straight and feel the stretch in your hamstrings\n- Hold for a few seconds\n- You can rest your hands or elbows on your knees for support","Side Lunge",{"_uid":803,"answer":804,"question":805,"component":670},"bf9fcece-301d-437c-9cd6-0249b0ba1b1c","- With your legs spread wide, slowly stretch down resting your hands on the ground, keeping your knees slightly bent so that you aren’t hyperextending\n- Breathe into the stretch\n- Hold for a few seconds","Wide Leg Forward Fold",{"_uid":807,"answer":808,"question":801,"component":670},"f025bfea-468e-4378-a99a-937bda79ab94","- With your legs still spread apart, slowly bend your knee and shift your weight towards the other side\n- Keep your other leg straight and feel the stretch in your hamstrings\n- Hold for a few seconds\n- You can rest your hands on your knees for support",{"_uid":810,"answer":811,"question":812,"component":670},"7dcca63b-d7da-40b6-9f50-26ab4e08d98e","- Repeat the wide leg stretch and slowly bend your knees to squat down\n- Keep your back long and straight\n- You can bring your palms to touch in front of your chest and make sure that your knees do not extend over your toes\n- Sit back in the squat position and hold\n- After you’ve completed the stretch, come back to a wide legged forward fold and slowly walk your feet back together and roll up to a stand, one vertebrae at a time","Wide Leg Stretch With Squat",{"_uid":814,"answer":815,"question":816,"component":670},"0cb1606a-6cc1-4a86-8b51-ee97a8182d69","- Slowly roll your head and neck in one direction for a few rotations\n- Then switch to the opposite direction","Neck Rolls",{"_uid":818,"answer":819,"question":820,"component":670},"c9e18ada-5fa4-4491-94dc-de3e7fcfe1bb","- Balancing on your left leg, bend your right knee and grab your right foot with your right hand\n- You can hold onto the punching bag or wall for stability\n- Keep your thighs together as you pull your right foot toward your butt\n- Hold for a few seconds before switching sides","Quad Stretch",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":822,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":834,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":835,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":823,"component":39,"meta_info":831,"block_image":832,"cover_image":833,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":824,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":829,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":830,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":825,"component":118,"meta_info":826,"meta_title":7,"block_image":827,"cover_image":828,"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},[],[],{"name":837,"created_at":838,"published_at":839,"updated_at":840,"id":841,"uuid":842,"content":843,"slug":853,"full_slug":854,"sort_by_date":48,"position":55,"tag_list":855,"is_startpage":9,"parent_id":856,"meta_data":48,"group_id":857,"first_published_at":858,"release_id":48,"lang":60,"path":48,"alternates":859,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":844,"_uid":845,"name":837,"photo":846,"component":849,"social_link_tiktok":7,"social_link_twitter":850,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":851,"social_link_linkedin":7,"social_link_instagram":852,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":847,"alt":837,"name":7,"focus":48,"title":837,"filename":848,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":861,"content":862},"doc",[863,869,873,887,893,913,917,921,925,929,934,941,953,978,982,986,991,1003,1007,1012,1032,1036,1064,1068,1094,1098,1118,1123,1127,1133,1142,1145,1149,1181,1185,1205,1209,1234,1238,1258,1262,1266,1271,1280,1283,1287,1312,1316,1341,1345,1372,1376,1402,1406,1410,1415,1424,1427,1431,1451,1455,1480,1484,1518,1522,1542,1546,1550,1556,1565,1568,1572,1591,1595,1622,1626,1653,1657,1688,1692,1697,1706,1709,1713,1733,1737,1765,1769,1801,1805,1832,1836,1855,1859,1885,1889,1921,1925,1939,1943,1971,1975,1987,2001,2006],{"type":864,"content":865},"paragraph",[866],{"text":867,"type":868},"The everyday stresses of life can sometimes feel overwhelming. Something that can help is getting in a quick 15-minute workout at home to clear your mind and focus on getting in shape.","text",{"type":864,"content":870},[871],{"text":872,"type":868},"Now I’m sure the following questions are crossing your mind:",{"type":874,"content":875},"bullet_list",[876,882],{"type":877,"content":878},"list_item",[879],{"type":864,"content":880},[881],{"text":674,"type":868},{"type":877,"content":883},[884],{"type":864,"content":885},[886],{"text":678,"type":868},{"type":888,"attrs":889,"content":891},"heading",{"level":890},2,[892],{"text":674,"type":868},{"type":864,"content":894},[895,897,903,911],{"text":896,"type":868},"Absolutely, you can get an effective total body workout in just 15 minutes with a high-intensity workout. In fact, your body can ",{"text":898,"type":868,"marks":899}," ",[900],{"type":901,"attrs":902},"styled",{"class":7},{"text":904,"type":868,"marks":905},"burn the same amount or more calories with a short HIIT workout than by jogging on a treadmill for 30 minutes",[906],{"type":907,"attrs":908},"link",{"href":909,"uuid":48,"anchor":48,"target":910,"linktype":48},"https://pubmed.ncbi.nlm.nih.gov/25162652/","_blank",{"text":912,"type":868},". If you don’t have the time to spend an hour working out, a 15-minute workout is perfect for you!",{"type":888,"attrs":914,"content":915},{"level":890},[916],{"text":678,"type":868},{"type":864,"content":918},[919],{"text":920,"type":868},"A boxing workout at home is a great option for an effective 15-minute workout. Boxing works multiple muscle groups to help you strengthen and tone your body. It is also a great cardio workout because it spikes your heart rate, so you burn more calories and fat. Furthermore, the best short workout is one that can have you reap the same benefits as a longer workout in a shorter time frame. An anaerobic workout like boxing is a high-intensity workout that burns fat in a shorter amount of time than a traditional aerobic workout.",{"type":864,"content":922},[923],{"text":924,"type":868},"Boxing is a great stress reliever, and a perfect outlet to let out any built-up aggression.",{"type":864,"content":926},[927],{"text":928,"type":868},"After getting the fundamentals down, do this free 15-minute at-home boxing workout. This workout is categorized as an “open” workout. The FightCamp open workouts are boxing workouts at home for beginners and all other levels.",{"type":888,"attrs":930,"content":931},{"level":890},[932],{"text":933,"type":868},"Boxing Fitness At Home Workout",{"type":864,"content":935},[936,938,940],{"text":937,"type":868},"Although you can do this workout without any equipment, it’s recommended that you have at least the basics so you can get the most out of this killer session.",{"type":939},"hard_break",{"text":681,"type":868},{"type":864,"content":942},[943,945,951],{"text":944,"type":868},"You will be throwing the ",{"text":946,"type":868,"marks":947},"6 basic punch counts",[948],{"type":907,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":952,"type":868},": jab, cross, lead hook, rear hook, lead uppercut and rear uppercut. In boxing gyms, each punch and punch combination is simplified using the number system below:",{"type":864,"content":954},[955,957,958,960,961,963,964,966,967,969,970,972,973,975,976],{"text":956,"type":868},"1 = The Jab",{"type":939},{"text":959,"type":868},"2 = The Cross",{"type":939},{"text":962,"type":868},"3 = The Lead Hook",{"type":939},{"text":965,"type":868},"4 = The Rear Hook",{"type":939},{"text":968,"type":868},"5 = The Lead Uppercut",{"type":939},{"text":971,"type":868},"6 = The Rear Uppercut",{"type":939},{"text":974,"type":868},"LK = The Lead Kick",{"type":939},{"text":977,"type":868},"RK = The Rear Kick",{"type":864,"content":979},[980],{"text":981,"type":868},"When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.",{"type":864,"content":983},[984],{"text":985,"type":868},"This workout begins with a 2-minute warmup and ends with a 3-minute cool down.",{"type":888,"attrs":987,"content":988},{"level":890},[989,990],{"text":686,"type":868},{"type":939},{"type":992,"attrs":993},"blok",{"id":994,"body":995},"7d8a18af-6c22-4b74-a6fd-651b3eb6f516",[996],{"_uid":997,"image":998,"component":1002},"i-574806a5-31e4-4257-b1de-8c645051ee7d",{"id":999,"alt":1000,"name":7,"focus":48,"title":1000,"filename":1001,"copyright":7,"fieldtype":50},3396918,"Shanie Smash Doing Arm Circles","https://a.storyblok.com/f/115220/1100x1100/4f1d9756f4/arm_circles.jpg","content_image",{"type":864,"content":1004},[1005],{"text":1006,"type":868},"It’s time to start the workout--the first thing is the warm-up. The warm-up is 2 minutes long and consists of 4 exercises performed for 30 seconds each. You will start with 30 seconds of arm circles followed by hip circles. Then, you will do 30 seconds of cross body punches, and finally finish off with 30 seconds of jumping jacks.",{"type":888,"attrs":1008,"content":1010},{"level":1009},3,[1011],{"text":690,"type":868},{"type":874,"content":1013},[1014,1020,1026],{"type":877,"content":1015},[1016],{"type":864,"content":1017},[1018],{"text":1019,"type":868},"Start with your feet shoulder-width apart or slightly wider",{"type":877,"content":1021},[1022],{"type":864,"content":1023},[1024],{"text":1025,"type":868},"Begin to circle your arms forward with big movements making sure to get a full range of motion",{"type":877,"content":1027},[1028],{"type":864,"content":1029},[1030],{"text":1031,"type":868},"After 15 seconds, switch directions and circle backwards",{"type":888,"attrs":1033,"content":1034},{"level":1009},[1035],{"text":694,"type":868},{"type":874,"content":1037},[1038,1052,1058],{"type":877,"content":1039},[1040,1044],{"type":864,"content":1041},[1042],{"text":1043,"type":868},"Lift your right leg, bending at the knee and slowly circle your knee out to the side and then back down as you complete the full rotation",{"type":874,"content":1045},[1046],{"type":877,"content":1047},[1048],{"type":864,"content":1049},[1050],{"text":1051,"type":868},"You can step out from side to side as you bring your knee up in front of you and then back",{"type":877,"content":1053},[1054],{"type":864,"content":1055},[1056],{"text":1057,"type":868},"Alternate left and right",{"type":877,"content":1059},[1060],{"type":864,"content":1061},[1062],{"text":1063,"type":868},"Continue for 30 seconds",{"type":888,"attrs":1065,"content":1066},{"level":1009},[1067],{"text":698,"type":868},{"type":874,"content":1069},[1070,1076,1082,1088],{"type":877,"content":1071},[1072],{"type":864,"content":1073},[1074],{"text":1075,"type":868},"With your hands up in front of you at your chin, begin by punching across your body",{"type":877,"content":1077},[1078],{"type":864,"content":1079},[1080],{"text":1081,"type":868},"Make sure to get a full extension with each punch, and rotate your body in the direction of the punch to follow through",{"type":877,"content":1083},[1084],{"type":864,"content":1085},[1086],{"text":1087,"type":868},"Bring your punching hand back to your chin each time",{"type":877,"content":1089},[1090],{"type":864,"content":1091},[1092],{"text":1093,"type":868},"Alternate sides and continue for 30 seconds",{"type":888,"attrs":1095,"content":1096},{"level":1009},[1097],{"text":702,"type":868},{"type":874,"content":1099},[1100,1106,1112],{"type":877,"content":1101},[1102],{"type":864,"content":1103},[1104],{"text":1105,"type":868},"Jump up, spreading your legs wide and drawing your arms upward above your head",{"type":877,"content":1107},[1108],{"type":864,"content":1109},[1110],{"text":1111,"type":868},"Jump again, and bring your arms back down to your sides and your feet back together",{"type":877,"content":1113},[1114],{"type":864,"content":1115},[1116],{"text":1117,"type":868},"Repeat for the full 30 seconds",{"type":888,"attrs":1119,"content":1120},{"level":1009},[1121],{"text":1122,"type":868},"Rest (1 minute)",{"type":888,"attrs":1124,"content":1125},{"level":890},[1126],{"text":706,"type":868},{"type":888,"attrs":1128,"content":1129},{"level":1009},[1130,1132],{"text":1131,"type":868},"Punch goal: 155",{"type":939},{"type":992,"attrs":1134},{"id":994,"body":1135},[1136],{"_uid":1137,"image":1138,"component":1002},"i-b09b245a-4f16-41da-9e73-d721f5095ad8",{"id":1139,"alt":1140,"name":7,"focus":48,"title":1140,"filename":1141,"copyright":7,"fieldtype":50},3396921,"Shanie Smash Doing Plank Jacks","https://a.storyblok.com/f/115220/1100x1100/abab9b7162/plank_jacks.jpg",{"type":864,"content":1143},[1144],{"text":705,"type":868},{"type":888,"attrs":1146,"content":1147},{"level":1009},[1148],{"text":710,"type":868},{"type":874,"content":1150},[1151,1157,1163,1169,1175],{"type":877,"content":1152},[1153],{"type":864,"content":1154},[1155],{"text":1156,"type":868},"Start in a boxer’s stance with your dominant hand in front of your face and your back hand up guarding your face",{"type":877,"content":1158},[1159],{"type":864,"content":1160},[1161],{"text":1162,"type":868},"Punch four straight punches: jab - cross - jab - cross (1 - 2 - 1 - 2) ",{"type":877,"content":1164},[1165],{"type":864,"content":1166},[1167],{"text":1168,"type":868},"Then reset, squat down and punch jab - cross - jab - cross (1 - 2 - 1 - 2)",{"type":877,"content":1170},[1171],{"type":864,"content":1172},[1173],{"text":1174,"type":868},"Hop back up to stand, and repeat the punching sequence",{"type":877,"content":1176},[1177],{"type":864,"content":1178},[1179],{"text":1180,"type":868},"Continue to alternate standing and squatting with the four straight punch sequence for 30 seconds",{"type":888,"attrs":1182,"content":1183},{"level":1009},[1184],{"text":714,"type":868},{"type":874,"content":1186},[1187,1193,1199],{"type":877,"content":1188},[1189],{"type":864,"content":1190},[1191],{"text":1192,"type":868},"Start in a boxer's stance with your dominant hand in front of your face and your back hand up guarding your face",{"type":877,"content":1194},[1195],{"type":864,"content":1196},[1197],{"text":1198,"type":868},"Punch to the count, throwing jab - cross - lead hook - cross (1 - 2 - 3 - 2)",{"type":877,"content":1200},[1201],{"type":864,"content":1202},[1203],{"text":1204,"type":868},"Continue for 1 minute",{"type":888,"attrs":1206,"content":1207},{"level":1009},[1208],{"text":718,"type":868},{"type":874,"content":1210},[1211,1217,1223,1229],{"type":877,"content":1212},[1213],{"type":864,"content":1214},[1215],{"text":1216,"type":868},"Start in a plank either on your forearms or your fists with straight arms",{"type":877,"content":1218},[1219],{"type":864,"content":1220},[1221],{"text":1222,"type":868},"Make sure your body is in a straight line and your core is engaged and your glutes are tight",{"type":877,"content":1224},[1225],{"type":864,"content":1226},[1227],{"text":1228,"type":868},"Jump your feet out wide and bring them back together as if you’re doing a jumping jack",{"type":877,"content":1230},[1231],{"type":864,"content":1232},[1233],{"text":1063,"type":868},{"type":888,"attrs":1235,"content":1236},{"level":1009},[1237],{"text":722,"type":868},{"type":874,"content":1239},[1240,1246,1252],{"type":877,"content":1241},[1242],{"type":864,"content":1243},[1244],{"text":1245,"type":868},"Start in a boxer’s stance",{"type":877,"content":1247},[1248],{"type":864,"content":1249},[1250],{"text":1251,"type":868},"Throw your final combo: cross - lead uppercut - cross - lead hook (2 - 5 - 2 - 3)",{"type":877,"content":1253},[1254],{"type":864,"content":1255},[1256],{"text":1257,"type":868},"Keep going for 1 minute, making sure to follow through with your punches",{"type":864,"content":1259},[1260],{"text":1261,"type":868},"After round 1 is complete, take a 60-second break to get water and prepare for round 2.",{"type":888,"attrs":1263,"content":1264},{"level":890},[1265],{"text":726,"type":868},{"type":888,"attrs":1267,"content":1268},{"level":1009},[1269,1270],{"text":1131,"type":868},{"type":939},{"type":992,"attrs":1272},{"id":994,"body":1273},[1274],{"_uid":1275,"image":1276,"component":1002},"i-f639e427-ee63-49c3-981b-43a26ae05c2f",{"id":1277,"alt":1278,"name":7,"focus":48,"title":1278,"filename":1279,"copyright":7,"fieldtype":50},3396927,"Shanie Smash Doing Mountain Climbers","https://a.storyblok.com/f/115220/1100x1100/eda0d20041/mountain_climbers.jpg",{"type":864,"content":1281},[1282],{"text":725,"type":868},{"type":888,"attrs":1284,"content":1285},{"level":1009},[1286],{"text":730,"type":868},{"type":874,"content":1288},[1289,1295,1301,1307],{"type":877,"content":1290},[1291],{"type":864,"content":1292},[1293],{"text":1294,"type":868},"Starting in your stance, punch lead hook - rear hook - lead hook - rear hook (3 - 4 - 3 - 4), punching out and around in your hooks",{"type":877,"content":1296},[1297],{"type":864,"content":1298},[1299],{"text":1300,"type":868},"Squat down and repeat the punch sequence",{"type":877,"content":1302},[1303],{"type":864,"content":1304},[1305],{"text":1306,"type":868},"Hop back up and repeat",{"type":877,"content":1308},[1309],{"type":864,"content":1310},[1311],{"text":1063,"type":868},{"type":888,"attrs":1313,"content":1314},{"level":1009},[1315],{"text":734,"type":868},{"type":874,"content":1317},[1318,1324,1330,1336],{"type":877,"content":1319},[1320],{"type":864,"content":1321},[1322],{"text":1323,"type":868},"Start in your boxer’s stance",{"type":877,"content":1325},[1326],{"type":864,"content":1327},[1328],{"text":1329,"type":868},"Punch rear uppercut - lead uppercut - rear hook - lead uppercut (6 - 5 - 4 - 5)",{"type":877,"content":1331},[1332],{"type":864,"content":1333},[1334],{"text":1335,"type":868},"Make sure to keep the punch combo energized and strong with short, quick movements",{"type":877,"content":1337},[1338],{"type":864,"content":1339},[1340],{"text":1204,"type":868},{"type":888,"attrs":1342,"content":1343},{"level":1009},[1344],{"text":738,"type":868},{"type":874,"content":1346},[1347,1361,1367],{"type":877,"content":1348},[1349,1353],{"type":864,"content":1350},[1351],{"text":1352,"type":868},"Come into a plank position with your arms straight and your body in a line",{"type":874,"content":1354},[1355],{"type":877,"content":1356},[1357],{"type":864,"content":1358},[1359],{"text":1360,"type":868},"Your fists should be directly under your shoulders",{"type":877,"content":1362},[1363],{"type":864,"content":1364},[1365],{"text":1366,"type":868},"Alternate bringing one knee to your chest, then back out again, speeding up each time like you're running against the floor",{"type":877,"content":1368},[1369],{"type":864,"content":1370},[1371],{"text":1063,"type":868},{"type":888,"attrs":1373,"content":1374},{"level":1009},[1375],{"text":742,"type":868},{"type":874,"content":1377},[1378,1384,1390,1396],{"type":877,"content":1379},[1380],{"type":864,"content":1381},[1382],{"text":1383,"type":868},"Start in your stance",{"type":877,"content":1385},[1386],{"type":864,"content":1387},[1388],{"text":1389,"type":868},"Punch lead uppercut - rear uppercut - lead hook - rear uppercut (5 - 6 - 3 - 6)",{"type":877,"content":1391},[1392],{"type":864,"content":1393},[1394],{"text":1395,"type":868},"Make sure to keep your punches strong, and quick, bringing your hands back to guard your face each time",{"type":877,"content":1397},[1398],{"type":864,"content":1399},[1400],{"text":1401,"type":868},"Repeat this combo for 1 minute",{"type":864,"content":1403},[1404],{"text":1405,"type":868},"Congratulations you are halfway done with the workout. Now take a 60-second break to towel off, get some water, and prepare for round 3.",{"type":888,"attrs":1407,"content":1408},{"level":890},[1409],{"text":746,"type":868},{"type":888,"attrs":1411,"content":1412},{"level":1009},[1413,1414],{"text":1131,"type":868},{"type":939},{"type":992,"attrs":1416},{"id":994,"body":1417},[1418],{"_uid":1419,"image":1420,"component":1002},"i-7905c445-a4a5-4b90-8df7-fea682b7830e",{"id":1421,"alt":1422,"name":7,"focus":48,"title":1422,"filename":1423,"copyright":7,"fieldtype":50},3396928,"Shanie Smash Doing Squat Punches","https://a.storyblok.com/f/115220/1100x1100/f0fc9f576d/squat_punches.jpg",{"type":864,"content":1425},[1426],{"text":745,"type":868},{"type":888,"attrs":1428,"content":1429},{"level":1009},[1430],{"text":710,"type":868},{"type":874,"content":1432},[1433,1439,1445],{"type":877,"content":1434},[1435],{"type":864,"content":1436},[1437],{"text":1438,"type":868},"Start in your stance and perform a four-punch combo jab - cross - jab - cross (1 - 2 - 1 - 2)",{"type":877,"content":1440},[1441],{"type":864,"content":1442},[1443],{"text":1444,"type":868},"Then squat and hold punching jab - cross - jab - cross (1 - 2 - 1 - 2)",{"type":877,"content":1446},[1447],{"type":864,"content":1448},[1449],{"text":1450,"type":868},"Jump back up to your stance and repeat the sequence for 30 seconds",{"type":888,"attrs":1452,"content":1453},{"level":1009},[1454],{"text":753,"type":868},{"type":874,"content":1456},[1457,1463,1469,1475],{"type":877,"content":1458},[1459],{"type":864,"content":1460},[1461],{"text":1462,"type":868},"Start in your boxer's stance",{"type":877,"content":1464},[1465],{"type":864,"content":1466},[1467],{"text":1468,"type":868},"Throw a jab - cross - lead uppercut - rear hook (1 - 4 - 5 - 4) punch combo",{"type":877,"content":1470},[1471],{"type":864,"content":1472},[1473],{"text":1474,"type":868},"Make sure to rotate your hips and pivot your foot towards the direction you are punching",{"type":877,"content":1476},[1477],{"type":864,"content":1478},[1479],{"text":1204,"type":868},{"type":888,"attrs":1481,"content":1482},{"level":1009},[1483],{"text":757,"type":868},{"type":874,"content":1485},[1486,1492,1498,1504],{"type":877,"content":1487},[1488],{"type":864,"content":1489},[1490],{"text":1491,"type":868},"Get down on the ground in a plank position with your fists directly under your shoulders and your body in a straight line",{"type":877,"content":1493},[1494],{"type":864,"content":1495},[1496],{"text":1497,"type":868},"Keep your core engaged and don’t twist your hips",{"type":877,"content":1499},[1500],{"type":864,"content":1501},[1502],{"text":1503,"type":868},"Bring your opposite fist up to your opposite shoulder and back down",{"type":877,"content":1505},[1506,1510],{"type":864,"content":1507},[1508],{"text":1509,"type":868},"Alternate sides for 30 seconds",{"type":874,"content":1511},[1512],{"type":877,"content":1513},[1514],{"type":864,"content":1515},[1516],{"text":1517,"type":868},"The closer your legs are together, the harder it will be",{"type":888,"attrs":1519,"content":1520},{"level":1009},[1521],{"text":761,"type":868},{"type":874,"content":1523},[1524,1530,1536],{"type":877,"content":1525},[1526],{"type":864,"content":1527},[1528],{"text":1529,"type":868},"Start back in your boxer’s stance",{"type":877,"content":1531},[1532],{"type":864,"content":1533},[1534],{"text":1535,"type":868},"The final set will be a 4 punch combo: 1-2-1-6",{"type":877,"content":1537},[1538],{"type":864,"content":1539},[1540],{"text":1541,"type":868},"Repeat for the full minute, keeping your punches strong with your follow through and quick movements",{"type":864,"content":1543},[1544],{"text":1545,"type":868},"Take another 60-second break and get ready for your final round.",{"type":888,"attrs":1547,"content":1548},{"level":890},[1549],{"text":765,"type":868},{"type":888,"attrs":1551,"content":1552},{"level":1009},[1553,1555],{"text":1554,"type":868},"Punch goal: 140",{"type":939},{"type":992,"attrs":1557},{"id":994,"body":1558},[1559],{"_uid":1560,"image":1561,"component":1002},"i-63c2638f-f2f3-4fe6-8d27-a6b504c93c95",{"id":1562,"alt":1563,"name":7,"focus":48,"title":1563,"filename":1564,"copyright":7,"fieldtype":50},3396934,"Shanie Smash Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/9413d6e8c1/shadowboxing.jpg",{"type":864,"content":1566},[1567],{"text":764,"type":868},{"type":888,"attrs":1569,"content":1570},{"level":1009},[1571],{"text":769,"type":868},{"type":874,"content":1573},[1574,1580,1586],{"type":877,"content":1575},[1576],{"type":864,"content":1577},[1578],{"text":1579,"type":868},"Start in your boxer’s stance and punch lead uppercut - rear uppercut - lead uppercut - rear uppercut (5 - 6 - 5 - 6)",{"type":877,"content":1581},[1582],{"type":864,"content":1583},[1584],{"text":1585,"type":868},"Then squat down, hop back up, and repeat the punch combo",{"type":877,"content":1587},[1588],{"type":864,"content":1589},[1590],{"text":1063,"type":868},{"type":888,"attrs":1592,"content":1593},{"level":1009},[1594],{"text":773,"type":868},{"type":874,"content":1596},[1597,1602,1616],{"type":877,"content":1598},[1599],{"type":864,"content":1600},[1601],{"text":1323,"type":868},{"type":877,"content":1603},[1604,1608],{"type":864,"content":1605},[1606],{"text":1607,"type":868},"Perform a triple jab combo: punch jab - jab - jab - cross - lead hook (1 - 1 - 1 - 2 - 3)",{"type":874,"content":1609},[1610],{"type":877,"content":1611},[1612],{"type":864,"content":1613},[1614],{"text":1615,"type":868},"The first 3 punches will be with your dominant hand, and you will follow with a cross - lead hook (2 - 3) punch combo",{"type":877,"content":1617},[1618],{"type":864,"content":1619},[1620],{"text":1621,"type":868},"Reset and repeat for 1 minute",{"type":888,"attrs":1623,"content":1624},{"level":1009},[1625],{"text":777,"type":868},{"type":874,"content":1627},[1628,1642,1648],{"type":877,"content":1629},[1630,1634],{"type":864,"content":1631},[1632],{"text":1633,"type":868},"Start down on the ground in a push up position with your fists directly under your shoulders and come onto your toes or your knees",{"type":874,"content":1635},[1636],{"type":877,"content":1637},[1638],{"type":864,"content":1639},[1640],{"text":1641,"type":868},"Make sure your body is in a straight line and your core is engaged",{"type":877,"content":1643},[1644],{"type":864,"content":1645},[1646],{"text":1647,"type":868},"Bend your elbows and lower your body down to the ground before pushing back up to your starting position",{"type":877,"content":1649},[1650],{"type":864,"content":1651},[1652],{"text":1063,"type":868},{"type":888,"attrs":1654,"content":1655},{"level":1009},[1656],{"text":781,"type":868},{"type":874,"content":1658},[1659,1664,1670,1676,1682],{"type":877,"content":1660},[1661],{"type":864,"content":1662},[1663],{"text":1323,"type":868},{"type":877,"content":1665},[1666],{"type":864,"content":1667},[1668],{"text":1669,"type":868},"Perform a cross - lead uppercut - rear hook - lead uppercut (2 - 5 - 4 - 5) punch combo",{"type":877,"content":1671},[1672],{"type":864,"content":1673},[1674],{"text":1675,"type":868},"Keep your punches strong with a full follow-through",{"type":877,"content":1677},[1678],{"type":864,"content":1679},[1680],{"text":1681,"type":868},"Power through the combo as fast as you can",{"type":877,"content":1683},[1684],{"type":864,"content":1685},[1686],{"text":1687,"type":868},"Repeat for 1 minute",{"type":864,"content":1689},[1690],{"text":1691,"type":868},"Raise your hands in victory for completing the workout and move on to the cool down.",{"type":888,"attrs":1693,"content":1694},{"level":890},[1695,1696],{"text":785,"type":868},{"type":939},{"type":992,"attrs":1698},{"id":994,"body":1699},[1700],{"_uid":1701,"image":1702,"component":1002},"i-3f8ea478-8240-42f1-abce-99016d6bf11f",{"id":1703,"alt":1704,"name":7,"focus":48,"title":1704,"filename":1705,"copyright":7,"fieldtype":50},3396935,"Shanie Smash Doing Chest Stretches","https://a.storyblok.com/f/115220/1100x1100/48a4311f9d/chest_stretches.jpg",{"type":864,"content":1707},[1708],{"text":784,"type":868},{"type":888,"attrs":1710,"content":1711},{"level":1009},[1712],{"text":789,"type":868},{"type":874,"content":1714},[1715,1721,1727],{"type":877,"content":1716},[1717],{"type":864,"content":1718},[1719],{"text":1720,"type":868},"With a big inhale, reach your arms up to the sky, above your head",{"type":877,"content":1722},[1723],{"type":864,"content":1724},[1725],{"text":1726,"type":868},"Hold for a few seconds",{"type":877,"content":1728},[1729],{"type":864,"content":1730},[1731],{"text":1732,"type":868},"Slowly bring your arms back to your sides as you exhale",{"type":888,"attrs":1734,"content":1735},{"level":1009},[1736],{"text":793,"type":868},{"type":874,"content":1738},[1739,1753,1759],{"type":877,"content":1740},[1741,1745],{"type":864,"content":1742},[1743],{"text":1744,"type":868},"Place one hand on the punching bag with your arm stretched out, and twist your body the opposite direction, stretching your chest and shoulder",{"type":874,"content":1746},[1747],{"type":877,"content":1748},[1749],{"type":864,"content":1750},[1751],{"text":1752,"type":868},"You should feel your body opening wide",{"type":877,"content":1754},[1755],{"type":864,"content":1756},[1757],{"text":1758,"type":868},"Continue to breathe and hold for 15 seconds",{"type":877,"content":1760},[1761],{"type":864,"content":1762},[1763],{"text":1764,"type":868},"Repeat on the other side",{"type":888,"attrs":1766,"content":1767},{"level":1009},[1768],{"text":797,"type":868},{"type":874,"content":1770},[1771,1777,1783,1789,1795],{"type":877,"content":1772},[1773],{"type":864,"content":1774},[1775],{"text":1776,"type":868},"Raise your right arm straight up over your head and bend your elbow",{"type":877,"content":1778},[1779],{"type":864,"content":1780},[1781],{"text":1782,"type":868},"Gently touch your left hand to your bent elbow",{"type":877,"content":1784},[1785],{"type":864,"content":1786},[1787],{"text":1788,"type":868},"Try to reach the palm of your right hand to the center of your shoulder blades",{"type":877,"content":1790},[1791],{"type":864,"content":1792},[1793],{"text":1794,"type":868},"Make sure you are relaxed, your neck is long, and your shoulders are relaxed",{"type":877,"content":1796},[1797],{"type":864,"content":1798},[1799],{"text":1800,"type":868},"Repeat to the other side after a couple of seconds",{"type":888,"attrs":1802,"content":1803},{"level":1009},[1804],{"text":801,"type":868},{"type":874,"content":1806},[1807,1813,1819],{"type":877,"content":1808},[1809],{"type":864,"content":1810},[1811],{"text":1812,"type":868},"Spread your legs wide and slowly bend one knee and shift your weight towards that side",{"type":877,"content":1814},[1815],{"type":864,"content":1816},[1817],{"text":1818,"type":868},"Keep your other leg straight and feel the stretch in your hamstrings",{"type":877,"content":1820},[1821,1824],{"type":864,"content":1822},[1823],{"text":1726,"type":868},{"type":874,"content":1825},[1826],{"type":877,"content":1827},[1828],{"type":864,"content":1829},[1830],{"text":1831,"type":868},"You can rest your hands or elbows on your knees for support",{"type":888,"attrs":1833,"content":1834},{"level":1009},[1835],{"text":805,"type":868},{"type":874,"content":1837},[1838,1844,1850],{"type":877,"content":1839},[1840],{"type":864,"content":1841},[1842],{"text":1843,"type":868},"With your legs spread wide, slowly stretch down resting your hands on the ground, keeping your knees slightly bent so that you aren’t hyperextending",{"type":877,"content":1845},[1846],{"type":864,"content":1847},[1848],{"text":1849,"type":868},"Breathe into the stretch",{"type":877,"content":1851},[1852],{"type":864,"content":1853},[1854],{"text":1726,"type":868},{"type":888,"attrs":1856,"content":1857},{"level":1009},[1858],{"text":801,"type":868},{"type":874,"content":1860},[1861,1867,1872],{"type":877,"content":1862},[1863],{"type":864,"content":1864},[1865],{"text":1866,"type":868},"With your legs still spread apart, slowly bend your knee and shift your weight towards the other side",{"type":877,"content":1868},[1869],{"type":864,"content":1870},[1871],{"text":1818,"type":868},{"type":877,"content":1873},[1874,1877],{"type":864,"content":1875},[1876],{"text":1726,"type":868},{"type":874,"content":1878},[1879],{"type":877,"content":1880},[1881],{"type":864,"content":1882},[1883],{"text":1884,"type":868},"You can rest your hands on your knees for support",{"type":888,"attrs":1886,"content":1887},{"level":1009},[1888],{"text":812,"type":868},{"type":874,"content":1890},[1891,1897,1903,1909,1915],{"type":877,"content":1892},[1893],{"type":864,"content":1894},[1895],{"text":1896,"type":868},"Repeat the wide leg stretch and slowly bend your knees to squat down",{"type":877,"content":1898},[1899],{"type":864,"content":1900},[1901],{"text":1902,"type":868},"Keep your back long and straight",{"type":877,"content":1904},[1905],{"type":864,"content":1906},[1907],{"text":1908,"type":868},"You can bring your palms to touch in front of your chest and make sure that your knees do not extend over your toes",{"type":877,"content":1910},[1911],{"type":864,"content":1912},[1913],{"text":1914,"type":868},"Sit back in the squat position and hold",{"type":877,"content":1916},[1917],{"type":864,"content":1918},[1919],{"text":1920,"type":868},"After you’ve completed the stretch, come back to a wide legged forward fold and slowly walk your feet back together and roll up to a stand, one vertebrae at a time",{"type":888,"attrs":1922,"content":1923},{"level":1009},[1924],{"text":816,"type":868},{"type":874,"content":1926},[1927,1933],{"type":877,"content":1928},[1929],{"type":864,"content":1930},[1931],{"text":1932,"type":868},"Slowly roll your head and neck in one direction for a few rotations",{"type":877,"content":1934},[1935],{"type":864,"content":1936},[1937],{"text":1938,"type":868},"Then switch to the opposite direction",{"type":888,"attrs":1940,"content":1941},{"level":1009},[1942],{"text":820,"type":868},{"type":874,"content":1944},[1945,1959,1965],{"type":877,"content":1946},[1947,1951],{"type":864,"content":1948},[1949],{"text":1950,"type":868},"Balancing on your left leg, bend your right knee and grab your right foot with your right hand",{"type":874,"content":1952},[1953],{"type":877,"content":1954},[1955],{"type":864,"content":1956},[1957],{"text":1958,"type":868},"You can hold onto the punching bag or wall for stability",{"type":877,"content":1960},[1961],{"type":864,"content":1962},[1963],{"text":1964,"type":868},"Keep your thighs together as you pull your right foot toward your butt",{"type":877,"content":1966},[1967],{"type":864,"content":1968},[1969],{"text":1970,"type":868},"Hold for a few seconds before switching sides",{"type":864,"content":1972},[1973],{"text":1974,"type":868},"NICE JOB! You’ve just smashed this at home boxing workout. Now go enjoy the rest of your day, because you’ve earned it!",{"type":864,"content":1976},[1977,1979,1985],{"text":1978,"type":868},"If you can't get enough and you ready to keep training like a fighter, get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1980,"type":868,"marks":1981},"FightCamp App",[1982],{"type":907,"attrs":1983},{"href":1984,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1986,"type":868}," and train with real fighters from the comfort of your own home.",{"type":992,"attrs":1988},{"id":1989,"body":1990},"375262cb-f603-49c2-b2dd-b086d2bfd3b0",[1991],{"url":1992,"_uid":1994,"image":1995,"component":1002,"copyright_details":2000},{"id":7,"url":1993,"linktype":13,"fieldtype":14,"cached_url":1993},"https://fightcamp.app.link/GD872R25zob","i-641765d2-c0de-4ec7-87c8-a876443b460c",{"id":1996,"alt":1997,"name":7,"focus":48,"title":1998,"filename":1999,"copyright":7,"fieldtype":50},3994851,"Download FightCamp_20220307_blog_ad_2","Download The FightCamp App For Free","https://a.storyblok.com/f/115220/1280x544/08edfba709/download-fightcamp_20220307_blog_ad_2.png",[],{"type":888,"attrs":2002,"content":2003},{"level":1009},[2004],{"text":2005,"type":868},"Related Articles",{"type":864,"content":2007},[2008,2014,2015,2021,2022],{"text":2009,"type":868,"marks":2010},"FREE 15-Minute At-Home Boxing Workout",[2011],{"type":907,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/free-15-minute-at-home-boxing-workout-infographic/",{"type":939},{"text":2016,"type":868,"marks":2017},"FREE 15-Minute At-Home Kickboxing Workout",[2018],{"type":907,"attrs":2019},{"href":2020,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/free-15-minute-at-home-kickboxing-workout-infographic/",{"type":939},{"text":2023,"type":868,"marks":2024},"15-Minute At Home Boxing Workout (No Equipment Needed)",[2025],{"type":907,"attrs":2026},{"href":2027,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/15-minute-at-home-boxing-workout-no-equipment-needed/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2029,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2034,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2035,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2030,"component":118,"meta_info":2031,"meta_title":7,"block_image":2032,"cover_image":2033,"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},[],[],"2022-03-28 00:00","article",{"_uid":2039,"title":2040,"plugin":43,"description":2041},"be44ead7-2ad6-455d-8612-edd10707f370","15-Minute At-Home Boxing Workout to Help Fight Stress","Keep the stresses of life in balance with this at-home boxing workout. 15 minutes is all you need to help you relieve stress and improve your wellbeing.",{"id":2043,"alt":657,"name":7,"focus":48,"title":657,"filename":2044,"copyright":7,"fieldtype":50},3396915,"https://a.storyblok.com/f/115220/2400x990/acc560b89a/15-minute-at-home-boxing-workout-to-fight-stress.jpg",[],[],"15-minute-at-home-boxing-workout-to-fight-stress","blogs/15-minute-at-home-boxing-workout-to-fight-stress",-910,[],60887917,"41b29a99-55ca-4ebb-93a6-6ec16f20b1e4","2022-03-29T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",2057],[2058,2335,2658,2891,3131,3479],{"name":2059,"created_at":2060,"published_at":2061,"updated_at":2062,"id":2063,"uuid":2064,"content":2065,"slug":2328,"full_slug":2329,"sort_by_date":48,"position":2330,"tag_list":2331,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":2333,"first_published_at":2061,"release_id":48,"lang":60,"path":2054,"alternates":2334,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2066,"faqs":2067,"title":2059,"topic":2088,"author":2103,"content":2104,"category":2309,"schedule":2317,"component":2037,"meta_info":2318,"cover_image":2322,"description":2326,"contributors":2327},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2068,2072,2076,2080,2084],{"_uid":2069,"answer":2070,"question":2071,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2073,"answer":2074,"question":2075,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2077,"answer":2078,"question":2079,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2081,"answer":2082,"question":2083,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2085,"answer":2086,"question":2087,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2089,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2101,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2102,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2090,"component":39,"meta_info":2098,"block_image":2099,"cover_image":2100,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2091,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2096,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2097,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2092,"component":118,"meta_info":2093,"meta_title":7,"block_image":2094,"cover_image":2095,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":861,"content":2105},[2106,2121,2125,2129,2133,2137,2141,2144,2149,2154,2168,2173,2177,2182,2186,2191,2205,2209,2213,2227,2241,2245,2249,2263,2268,2272,2286,2291,2305],{"type":864,"content":2107},[2108,2110,2119],{"text":2109,"type":868},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2111,"type":868,"marks":2112},"interval training",[2113,2117],{"type":907,"attrs":2114},{"href":2115,"uuid":48,"anchor":48,"custom":2116,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2118},"underline",{"text":2120,"type":868}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":864,"content":2122},[2123],{"text":2124,"type":868},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":888,"attrs":2126,"content":2127},{"level":890},[2128],{"text":2071,"type":868},{"type":864,"content":2130},[2131],{"text":2132,"type":868},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":864,"content":2134},[2135],{"text":2136,"type":868},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":888,"attrs":2138,"content":2139},{"level":890},[2140],{"text":2075,"type":868},{"type":864,"content":2142},[2143],{"text":2074,"type":868},{"type":888,"attrs":2145,"content":2146},{"level":890},[2147],{"text":2148,"type":868},"Unique Benefits of HIIT",{"type":888,"attrs":2150,"content":2151},{"level":1009},[2152],{"text":2153,"type":868},"Maximum Effectiveness in Less Time",{"type":864,"content":2155},[2156,2158,2166],{"text":2157,"type":868},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2159,"type":868,"marks":2160},"25-30% more calories",[2161,2165],{"type":907,"attrs":2162},{"href":2163,"uuid":48,"anchor":48,"custom":2164,"target":910,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":2118},{"text":2167,"type":868}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":888,"attrs":2169,"content":2170},{"level":1009},[2171],{"text":2172,"type":868},"Tones Muscle",{"type":864,"content":2174},[2175],{"text":2176,"type":868},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":888,"attrs":2178,"content":2179},{"level":1009},[2180],{"text":2181,"type":868},"Adds Variety",{"type":864,"content":2183},[2184],{"text":2185,"type":868},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":888,"attrs":2187,"content":2188},{"level":1009},[2189],{"text":2190,"type":868},"Improves Cardiovascular Health",{"type":864,"content":2192},[2193,2195,2203],{"text":2194,"type":868},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2196,"type":868,"marks":2197},"greater improvements in blood pressure",[2198,2202],{"type":907,"attrs":2199},{"href":2200,"uuid":48,"anchor":48,"custom":2201,"target":910,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":2118},{"text":2204,"type":868}," and blood sugar than moderate-intensity workouts. ",{"type":888,"attrs":2206,"content":2207},{"level":890},[2208],{"text":2083,"type":868},{"type":864,"content":2210},[2211],{"text":2212,"type":868},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":864,"content":2214},[2215,2217,2225],{"text":2216,"type":868},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2218,"type":868,"marks":2219},"roadwork",[2220,2224],{"type":907,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"custom":2223,"target":910,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2118},{"text":2226,"type":868},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":864,"content":2228},[2229,2231,2239],{"text":2230,"type":868},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2232,"type":868,"marks":2233},"HIIT jump rope workout",[2234,2238],{"type":907,"attrs":2235},{"href":2236,"uuid":48,"anchor":48,"custom":2237,"target":910,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2118},{"text":2240,"type":868}," for a full-body cardio blast in just minutes.",{"type":888,"attrs":2242,"content":2243},{"level":890},[2244],{"text":2087,"type":868},{"type":864,"content":2246},[2247],{"text":2248,"type":868},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":864,"content":2250},[2251,2253,2261],{"text":2252,"type":868},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2254,"type":868,"marks":2255},"10 minutes of HIIT boxing",[2256,2260],{"type":907,"attrs":2257},{"href":2258,"uuid":48,"anchor":48,"custom":2259,"target":910,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2118},{"text":2262,"type":868}," and feel the difference with just one workout.",{"type":888,"attrs":2264,"content":2265},{"level":890},[2266],{"text":2267,"type":868},"Hit With HIIT",{"type":864,"content":2269},[2270],{"text":2271,"type":868},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":864,"content":2273},[2274,2276,2284],{"text":2275,"type":868},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2277,"type":868,"marks":2278},"FightCamp’s extensive library of HIIT workouts",[2279,2283],{"type":907,"attrs":2280},{"href":2281,"uuid":48,"anchor":48,"custom":2282,"target":910,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2118},{"text":2285,"type":868},"!",{"type":888,"attrs":2287,"content":2288},{"level":890},[2289],{"text":2290,"type":868},"Train Like a Fighter",{"type":864,"content":2292},[2293,2295,2303],{"text":2294,"type":868},"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":2296,"type":868,"marks":2297},"FightCamp",[2298,2302],{"type":907,"attrs":2299},{"href":2300,"uuid":48,"anchor":48,"custom":2301,"target":910,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":2118},{"text":2304,"type":868}," 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":864,"content":2306},[2307],{"text":2308,"type":868},"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":2310,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2315,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2316,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2311,"component":118,"meta_info":2312,"meta_title":7,"block_image":2313,"cover_image":2314,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2319,"title":2320,"plugin":43,"description":2321},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2323,"alt":2324,"name":7,"focus":7,"title":2324,"filename":2325,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[2332],"featured","261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2336,"created_at":2337,"published_at":2338,"updated_at":2339,"id":2340,"uuid":2341,"content":2342,"slug":2652,"full_slug":2653,"sort_by_date":48,"position":2654,"tag_list":2655,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":2656,"first_published_at":2338,"release_id":48,"lang":60,"path":2054,"alternates":2657,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2343,"faqs":2344,"title":2336,"topic":2377,"author":2103,"content":2392,"category":2634,"schedule":2642,"component":2037,"meta_info":2643,"cover_image":2647,"description":2646,"contributors":2651},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2345,2349,2353,2357,2361,2365,2369,2373],{"_uid":2346,"answer":2347,"question":2348,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2350,"answer":2351,"question":2352,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2354,"answer":2355,"question":2356,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2358,"answer":2359,"question":2360,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2362,"answer":2363,"question":2364,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2366,"answer":2367,"question":2368,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2370,"answer":2371,"question":2372,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2374,"answer":2375,"question":2376,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2378,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2390,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2379,"component":39,"meta_info":2387,"block_image":2388,"cover_image":2389,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2380,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2381,"component":118,"meta_info":2382,"meta_title":7,"block_image":2383,"cover_image":2384,"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":861,"content":2393},[2394,2414,2418,2422,2427,2431,2444,2464,2468,2478,2481,2486,2497,2517,2522,2532,2560,2565,2575,2587,2592,2619,2623,2631],{"type":864,"content":2395},[2396,2398,2404,2406,2412],{"text":2397,"type":868},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2399,"type":868,"marks":2400},"over two hours each day",[2401],{"type":907,"attrs":2402},{"href":2403,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2405,"type":868}," on social media. The ",{"text":2407,"type":868,"marks":2408},"CDC",[2409],{"type":907,"attrs":2410},{"href":2411,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2413,"type":868}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":864,"content":2415},[2416],{"text":2417,"type":868},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":864,"content":2419},[2420],{"text":2421,"type":868},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":888,"attrs":2423,"content":2424},{"level":890},[2425],{"text":2426,"type":868},"Benefits of a 30-Minute Boxing Workout",{"type":888,"attrs":2428,"content":2429},{"level":1009},[2430],{"text":2356,"type":868},{"type":992,"attrs":2432},{"id":2433,"body":2434},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2435],{"url":2436,"_uid":2438,"image":2439,"component":1002,"copyright_details":2443},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2440,"alt":2441,"name":7,"focus":48,"title":2441,"filename":2442,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":864,"content":2445},[2446,2448,2454,2456,2462],{"text":2447,"type":868},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2449,"type":868,"marks":2450},"heavy bag",[2451],{"type":907,"attrs":2452},{"href":2453,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2455,"type":868},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2457,"type":868,"marks":2458},"fantastic shape",[2459],{"type":907,"attrs":2460},{"href":2461,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2463,"type":868},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":888,"attrs":2465,"content":2466},{"level":1009},[2467],{"text":2360,"type":868},{"type":992,"attrs":2469},{"id":2433,"body":2470},[2471],{"url":2472,"_uid":2473,"image":2474,"component":1002,"copyright_details":2477},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2475,"alt":2441,"name":7,"focus":48,"title":2441,"filename":2476,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":864,"content":2479},[2480],{"text":2359,"type":868},{"type":888,"attrs":2482,"content":2483},{"level":1009},[2484],{"text":2485,"type":868},"Stress Relief",{"type":992,"attrs":2487},{"id":2433,"body":2488},[2489],{"url":2490,"_uid":2491,"image":2492,"component":1002,"copyright_details":2496},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2493,"alt":2494,"name":7,"focus":48,"title":2494,"filename":2495,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":864,"content":2498},[2499,2501,2507,2509,2515],{"text":2500,"type":868},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2502,"type":868,"marks":2503},"unleashing that stress",[2504],{"type":907,"attrs":2505},{"href":2506,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2508,"type":868}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2510,"type":868,"marks":2511},"safe and healthy outlet",[2512],{"type":907,"attrs":2513},{"href":2514,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2516,"type":868}," for anyone who has ever felt the need to just get it all out.",{"type":888,"attrs":2518,"content":2519},{"level":1009},[2520],{"text":2521,"type":868},"Mental Wellness",{"type":992,"attrs":2523},{"id":2433,"body":2524},[2525],{"url":2526,"_uid":2527,"image":2528,"component":1002,"copyright_details":2531},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2529,"alt":2441,"name":7,"focus":48,"title":2441,"filename":2530,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":864,"content":2533},[2534,2536,2542,2544,2550,2552,2558],{"text":2535,"type":868},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2537,"type":868,"marks":2538},"prevent age-related cognitive decline",[2539],{"type":907,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2543,"type":868},". Studies have also shown that as little as ",{"text":2545,"type":868,"marks":2546},"15 minutes per day",[2547],{"type":907,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2551,"type":868}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2553,"type":868,"marks":2554},"regulate your emotional well-being",[2555],{"type":907,"attrs":2556},{"href":2557,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2559,"type":868}," over time with consistent workouts.",{"type":888,"attrs":2561,"content":2562},{"level":1009},[2563],{"text":2564,"type":868},"Convenience",{"type":992,"attrs":2566},{"id":2433,"body":2567},[2568],{"url":2569,"_uid":2570,"image":2571,"component":1002,"copyright_details":2574},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2572,"alt":2441,"name":7,"focus":48,"title":2441,"filename":2573,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":864,"content":2576},[2577,2579,2585],{"text":2578,"type":868},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2580,"type":868,"marks":2581},"boxing training at home",[2582],{"type":907,"attrs":2583},{"href":2584,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2586,"type":868},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":888,"attrs":2588,"content":2589},{"level":890},[2590],{"text":2591,"type":868},"30-Minute Throwdown",{"type":864,"content":2593},[2594,2596,2602,2604,2610,2612,2617],{"text":2595,"type":868},"You can start getting all the benefits of ",{"text":2597,"type":868,"marks":2598},"boxing at home",[2599],{"type":907,"attrs":2600},{"href":2601,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2603,"type":868}," with no equipment at all. ",{"text":2605,"type":868,"marks":2606},"Shadowboxing",[2607],{"type":907,"attrs":2608},{"href":2609,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2611,"type":868}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2449,"type":868,"marks":2613},[2614],{"type":907,"attrs":2615},{"href":2616,"uuid":48,"anchor":48,"target":910,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2618,"type":868}," to your home gym can be life-changing.",{"type":888,"attrs":2620,"content":2621},{"level":890},[2622],{"text":2290,"type":868},{"type":864,"content":2624},[2625,2626,2630],{"text":2294,"type":868},{"text":2296,"type":868,"marks":2627},[2628],{"type":907,"attrs":2629},{"href":2300,"uuid":48,"anchor":48,"target":910,"linktype":13},{"text":2304,"type":868},{"type":864,"content":2632},[2633],{"text":2308,"type":868},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2635,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2636,"component":118,"meta_info":2637,"meta_title":7,"block_image":2638,"cover_image":2639,"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},[],[],"2022-12-05 00:00",{"_uid":2644,"title":2645,"plugin":43,"description":2646},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2648,"alt":2649,"name":7,"focus":48,"title":2649,"filename":2650,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[2332],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2659,"created_at":2660,"published_at":2661,"updated_at":2662,"id":2663,"uuid":2664,"content":2665,"slug":2884,"full_slug":2885,"sort_by_date":48,"position":2886,"tag_list":2887,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":2888,"first_published_at":2889,"release_id":48,"lang":60,"path":2054,"alternates":2890,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2666,"faqs":2667,"title":2659,"topic":2688,"author":2703,"content":2704,"category":2866,"schedule":2874,"component":2037,"meta_info":2875,"cover_image":2879,"description":2878,"contributors":2883},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2668,2672,2676,2680,2684],{"_uid":2669,"answer":2670,"question":2671,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2673,"answer":2674,"question":2675,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2677,"answer":2678,"question":2679,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2681,"answer":2682,"question":2683,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2685,"answer":2686,"question":2687,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2689,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2701,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2690,"component":39,"meta_info":2698,"block_image":2699,"cover_image":2700,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2691,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2696,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2692,"component":118,"meta_info":2693,"meta_title":7,"block_image":2694,"cover_image":2695,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":861,"content":2705},[2706,2710,2714,2718,2731,2735,2739,2744,2756,2769,2774,2785,2789,2811,2816,2827,2840,2845,2849,2853,2862],{"type":864,"content":2707},[2708],{"text":2709,"type":868},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":864,"content":2711},[2712],{"text":2713,"type":868},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":888,"attrs":2715,"content":2716},{"level":890},[2717],{"text":2671,"type":868},{"type":864,"content":2719},[2720,2722,2729],{"text":2721,"type":868},"According to the ",{"text":2723,"type":868,"marks":2724},"Mayo Clinic",[2725],{"type":907,"attrs":2726},{"href":2727,"uuid":48,"anchor":48,"custom":2728,"target":910,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2730,"type":868},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":864,"content":2732},[2733],{"text":2734,"type":868},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":864,"content":2736},[2737],{"text":2738,"type":868},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":888,"attrs":2740,"content":2741},{"level":890},[2742],{"text":2743,"type":868},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":992,"attrs":2745},{"id":2746,"body":2747},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2748],{"url":2749,"_uid":2750,"image":2751,"component":1002,"copyright_details":2755},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2752,"alt":2753,"name":7,"focus":48,"title":2753,"filename":2754,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":864,"content":2757},[2758,2760,2767],{"text":2759,"type":868},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2761,"type":868,"marks":2762},"burn more calories",[2763],{"type":907,"attrs":2764},{"href":2765,"uuid":48,"anchor":48,"custom":2766,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2768,"type":868}," even after you’re done working out.",{"type":888,"attrs":2770,"content":2771},{"level":890},[2772],{"text":2773,"type":868},"Kickboxing Is A Full Body Workout",{"type":992,"attrs":2775},{"id":2746,"body":2776},[2777],{"url":2778,"_uid":2779,"image":2780,"component":1002,"copyright_details":2784},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2781,"alt":2782,"name":7,"focus":48,"title":2782,"filename":2783,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":864,"content":2786},[2787],{"text":2788,"type":868},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":864,"content":2790},[2791,2793,2800,2802,2809],{"text":2792,"type":868},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2794,"type":868,"marks":2795},"all-level lower body workout",[2796],{"type":907,"attrs":2797},{"href":2798,"uuid":48,"anchor":48,"custom":2799,"target":910,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2801,"type":868}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2803,"type":868,"marks":2804},"upper body workout",[2805],{"type":907,"attrs":2806},{"href":2807,"uuid":48,"anchor":48,"custom":2808,"target":910,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2810,"type":868}," led by Flo Master.",{"type":888,"attrs":2812,"content":2813},{"level":890},[2814],{"text":2815,"type":868},"Boxing Can Be Low-Impact",{"type":992,"attrs":2817},{"id":2746,"body":2818},[2819],{"url":2820,"_uid":2821,"image":2822,"component":1002,"copyright_details":2826},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2823,"alt":2824,"name":7,"focus":48,"title":2824,"filename":2825,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":864,"content":2828},[2829,2831,2838],{"text":2830,"type":868},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2832,"type":868,"marks":2833},"shadowboxing",[2834],{"type":907,"attrs":2835},{"href":2836,"uuid":48,"anchor":48,"custom":2837,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2839,"type":868}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":888,"attrs":2841,"content":2842},{"level":890},[2843],{"text":2844,"type":868},"Kick Boring Cardio To The Curb",{"type":864,"content":2846},[2847],{"text":2848,"type":868},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":888,"attrs":2850,"content":2851},{"level":890},[2852],{"text":2290,"type":868},{"type":864,"content":2854},[2855,2856,2861],{"text":2294,"type":868},{"text":2296,"type":868,"marks":2857},[2858],{"type":907,"attrs":2859},{"href":2300,"uuid":48,"anchor":48,"custom":2860,"target":910,"linktype":13},{},{"text":2304,"type":868},{"type":864,"content":2863},[2864],{"text":2865,"type":868},"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":2867,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2872,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2873,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2868,"component":118,"meta_info":2869,"meta_title":7,"block_image":2870,"cover_image":2871,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2876,"title":2877,"plugin":43,"description":2878},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2880,"alt":2881,"name":7,"focus":48,"title":2881,"filename":2882,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[2332],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2892,"created_at":2893,"published_at":2894,"updated_at":2895,"id":2896,"uuid":2897,"content":2898,"slug":3124,"full_slug":3125,"sort_by_date":48,"position":3126,"tag_list":3127,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":3128,"first_published_at":3129,"release_id":48,"lang":60,"path":2054,"alternates":3130,"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":2899,"faqs":2900,"title":2892,"topic":2921,"author":2936,"content":2937,"category":3108,"schedule":3116,"component":2037,"meta_info":3117,"cover_image":3120,"description":3119,"contributors":3123},"d9342cbc-2f33-448b-95cb-d9141a391216",[2901,2905,2909,2913,2917],{"_uid":2902,"answer":2903,"question":2904,"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":2906,"answer":2907,"question":2908,"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":2910,"answer":2911,"question":2912,"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":2914,"answer":2915,"question":2916,"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":2918,"answer":2919,"question":2920,"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":2922,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2934,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2923,"component":39,"meta_info":2931,"block_image":2932,"cover_image":2933,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2924,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2929,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2930,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2925,"component":118,"meta_info":2926,"meta_title":7,"block_image":2927,"cover_image":2928,"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":861,"content":2938},[2939,2952,2956,2969,2973,2977,2989,2993,2997,3001,3018,3022,3026,3030,3046,3050,3055,3068,3072,3082,3094,3098],{"type":864,"content":2940},[2941,2943,2950],{"text":2942,"type":868},"FightCamp Trainer ",{"text":2944,"type":868,"marks":2945},"Coach PJ",[2946],{"type":907,"attrs":2947},{"href":2948,"uuid":48,"anchor":48,"custom":2949,"target":910,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2951,"type":868}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":864,"content":2953},[2954],{"text":2955,"type":868},"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":992,"attrs":2957},{"id":2958,"body":2959},"d975e679-f879-4a04-b019-c5eb66b48e99",[2960],{"_uid":2961,"link":2962,"image":2964,"title":2966,"component":2968},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2963,"linktype":13,"fieldtype":14,"cached_url":2963},"https://youtu.be/G-4nuJefUcE",{"id":2965,"alt":2966,"name":7,"focus":48,"title":2966,"filename":2967,"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","image_video_link",{"type":888,"attrs":2970,"content":2971},{"level":890},[2972],{"text":2904,"type":868},{"type":864,"content":2974},[2975],{"text":2976,"type":868},"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. 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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":992,"attrs":3002},{"id":2979,"body":3003},[3004],{"url":3005,"_uid":3006,"image":3007,"component":1002,"copyright_details":3011},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":3008,"alt":3009,"name":7,"focus":48,"title":3009,"filename":3010,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[3012],{"_uid":3013,"link":3014,"title":3016,"component":3017},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":3015,"linktype":13,"fieldtype":14,"cached_url":3015},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":864,"content":3019},[3020],{"text":3021,"type":868},"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":888,"attrs":3023,"content":3024},{"level":890},[3025],{"text":2912,"type":868},{"type":864,"content":3027},[3028],{"text":3029,"type":868},"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":992,"attrs":3031},{"id":2979,"body":3032},[3033],{"url":3034,"_uid":3035,"image":3036,"component":1002,"copyright_details":3040},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":3037,"alt":3038,"name":7,"focus":48,"title":3038,"filename":3039,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[3041],{"_uid":3042,"link":3043,"title":3045,"component":3017},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":3044,"linktype":13,"fieldtype":14,"cached_url":3044},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":864,"content":3047},[3048],{"text":3049,"type":868},"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":888,"attrs":3051,"content":3052},{"level":890},[3053],{"text":3054,"type":868},"Levels & Abilities",{"type":864,"content":3056},[3057,3059,3066],{"text":3058,"type":868},"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":3060,"type":868,"marks":3061},"sweet science",[3062],{"type":907,"attrs":3063},{"href":3064,"uuid":48,"anchor":48,"custom":3065,"target":910,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":3067,"type":868},". ",{"type":888,"attrs":3069,"content":3070},{"level":890},[3071],{"text":2920,"type":868},{"type":992,"attrs":3073},{"id":2979,"body":3074},[3075],{"url":3076,"_uid":3077,"image":3078,"component":1002,"copyright_details":3081},{"id":7,"url":7,"linktype":2437,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":3079,"alt":2986,"name":7,"focus":48,"title":2986,"filename":3080,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":864,"content":3083},[3084,3086,3092],{"text":3085,"type":868},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":3087,"type":868,"marks":3088},"FightCamp app",[3089],{"type":907,"attrs":3090},{"href":1984,"uuid":48,"anchor":48,"custom":3091,"target":910,"linktype":13},{},{"text":3093,"type":868},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":888,"attrs":3095,"content":3096},{"level":890},[3097],{"text":2290,"type":868},{"type":864,"content":3099},[3100,3101,3106],{"text":2294,"type":868},{"text":2296,"type":868,"marks":3102},[3103],{"type":907,"attrs":3104},{"href":2300,"uuid":48,"anchor":48,"custom":3105,"target":910,"linktype":13},{},{"text":3107,"type":868}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3109,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3110,"component":118,"meta_info":3111,"meta_title":7,"block_image":3112,"cover_image":3113,"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":3118,"title":2892,"plugin":43,"description":3119},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":3121,"alt":2892,"name":7,"focus":48,"title":2892,"filename":3122,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[2332],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":3132,"created_at":3133,"published_at":3134,"updated_at":3135,"id":3136,"uuid":3137,"content":3138,"slug":3472,"full_slug":3473,"sort_by_date":48,"position":3474,"tag_list":3475,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":3476,"first_published_at":3477,"release_id":48,"lang":60,"path":2054,"alternates":3478,"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":3139,"faqs":3140,"title":3132,"topic":3153,"author":3168,"content":3169,"category":3453,"schedule":3461,"component":2037,"meta_info":3462,"cover_image":3466,"description":3470,"contributors":3471},"96feb388-d990-4f15-a1d8-bbd61d760f28",[3141,3145,3149],{"_uid":3142,"answer":3143,"question":3144,"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":3146,"answer":3147,"question":3148,"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":3150,"answer":3151,"question":3152,"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":3154,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3166,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3167,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3155,"component":39,"meta_info":3163,"block_image":3164,"cover_image":3165,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3156,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3161,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3157,"component":118,"meta_info":3158,"meta_title":7,"block_image":3159,"cover_image":3160,"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":861,"content":3170},[3171,3185,3189,3201,3206,3211,3241,3246,3273,3278,3300,3305,3327,3332,3354,3359,3386,3391,3407,3411,3435,3439,3450],{"type":864,"content":3172},[3173,3175,3183],{"text":3174,"type":868},"Post-workout ",{"text":3176,"type":868,"marks":3177},"stretches",[3178,3182],{"type":907,"attrs":3179},{"href":3180,"uuid":48,"anchor":48,"custom":3181,"target":910,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2118},{"text":3184,"type":868}," 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":888,"attrs":3186,"content":3187},{"level":890},[3188],{"text":3144,"type":868},{"type":864,"content":3190},[3191,3199],{"text":3192,"type":868,"marks":3193},"Research",[3194,3198],{"type":907,"attrs":3195},{"href":3196,"uuid":48,"anchor":48,"custom":3197,"target":910,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2118},{"text":3200,"type":868}," 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":888,"attrs":3202,"content":3203},{"level":890},[3204],{"text":3205,"type":868},"7 Stretches to Help You Recover Post-Workout",{"type":888,"attrs":3207,"content":3208},{"level":1009},[3209],{"text":3210,"type":868},"Shoulder Flossing",{"type":3212,"attrs":3213,"content":3216},"ordered_list",{"order":3214},{"order":3215},1,[3217,3223,3229,3235],{"type":877,"content":3218},[3219],{"type":864,"content":3220},[3221],{"text":3222,"type":868},"Start in a standing position.",{"type":877,"content":3224},[3225],{"type":864,"content":3226},[3227],{"text":3228,"type":868},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":877,"content":3230},[3231],{"type":864,"content":3232},[3233],{"text":3234,"type":868},"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":877,"content":3236},[3237],{"type":864,"content":3238},[3239],{"text":3240,"type":868},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":888,"attrs":3242,"content":3243},{"level":1009},[3244],{"text":3245,"type":868},"World's Greatest Stretch ",{"type":3212,"attrs":3247,"content":3248},{"order":3215},[3249,3255,3261,3267],{"type":877,"content":3250},[3251],{"type":864,"content":3252},[3253],{"text":3254,"type":868},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":877,"content":3256},[3257],{"type":864,"content":3258},[3259],{"text":3260,"type":868},"Next to the left hand, raise the left hand to the sky. ",{"type":877,"content":3262},[3263],{"type":864,"content":3264},[3265],{"text":3266,"type":868},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":877,"content":3268},[3269],{"type":864,"content":3270},[3271],{"text":3272,"type":868},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":888,"attrs":3274,"content":3275},{"level":1009},[3276],{"text":3277,"type":868},"Kneeling Quad/Hip Flexor Stretch",{"type":3212,"attrs":3279,"content":3281},{"order":3280},{"order":3215},[3282,3288,3294],{"type":877,"content":3283},[3284],{"type":864,"content":3285},[3286],{"text":3287,"type":868},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":877,"content":3289},[3290],{"type":864,"content":3291},[3292],{"text":3293,"type":868},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":877,"content":3295},[3296],{"type":864,"content":3297},[3298],{"text":3299,"type":868},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":888,"attrs":3301,"content":3302},{"level":1009},[3303],{"text":3304,"type":868},"Cat/Cow",{"type":3212,"attrs":3306,"content":3308},{"order":3307},{"order":3215},[3309,3315,3321],{"type":877,"content":3310},[3311],{"type":864,"content":3312},[3313],{"text":3314,"type":868},"Start on all fours, neutral spine. ",{"type":877,"content":3316},[3317],{"type":864,"content":3318},[3319],{"text":3320,"type":868},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":877,"content":3322},[3323],{"type":864,"content":3324},[3325],{"text":3326,"type":868},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":888,"attrs":3328,"content":3329},{"level":1009},[3330],{"text":3331,"type":868},"Thread the Needle",{"type":3212,"attrs":3333,"content":3335},{"order":3334},{"order":3215},[3336,3342,3348],{"type":877,"content":3337},[3338],{"type":864,"content":3339},[3340],{"text":3341,"type":868},"Start on all fours. ",{"type":877,"content":3343},[3344],{"type":864,"content":3345},[3346],{"text":3347,"type":868},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":877,"content":3349},[3350],{"type":864,"content":3351},[3352],{"text":3353,"type":868},"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":888,"attrs":3355,"content":3356},{"level":1009},[3357],{"text":3358,"type":868},"Thread the Needle With a Twist ",{"type":3212,"attrs":3360,"content":3362},{"order":3361},{"order":3215},[3363,3368,3374,3380],{"type":877,"content":3364},[3365],{"type":864,"content":3366},[3367],{"text":3341,"type":868},{"type":877,"content":3369},[3370],{"type":864,"content":3371},[3372],{"text":3373,"type":868},"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":877,"content":3375},[3376],{"type":864,"content":3377},[3378],{"text":3379,"type":868},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":877,"content":3381},[3382],{"type":864,"content":3383},[3384],{"text":3385,"type":868},"Return to the starting position.",{"type":888,"attrs":3387,"content":3388},{"level":1009},[3389],{"text":3390,"type":868},"Scorpion Stretch (Prone) ",{"type":3212,"attrs":3392,"content":3394},{"order":3393},{"order":3215},[3395,3401],{"type":877,"content":3396},[3397],{"type":864,"content":3398},[3399],{"text":3400,"type":868},"Begin lying down, arms out in T. ",{"type":877,"content":3402},[3403],{"type":864,"content":3404},[3405],{"text":3406,"type":868},"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":888,"attrs":3408,"content":3409},{"level":890},[3410],{"text":3152,"type":868},{"type":864,"content":3412},[3413,3415,3423,3425,3433],{"text":3414,"type":868},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3416,"type":868,"marks":3417},"range of motion improvements",[3418,3422],{"type":907,"attrs":3419},{"href":3420,"uuid":48,"anchor":48,"custom":3421,"target":910,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2118},{"text":3424,"type":868},". 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":3426,"type":868,"marks":3427},"Studies",[3428,3432],{"type":907,"attrs":3429},{"href":3430,"uuid":48,"anchor":48,"custom":3431,"target":910,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2118},{"text":3434,"type":868}," 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":888,"attrs":3436,"content":3437},{"level":890},[3438],{"text":2290,"type":868},{"type":864,"content":3440},[3441,3442,3448],{"text":2294,"type":868},{"text":2296,"type":868,"marks":3443},[3444,3447],{"type":907,"attrs":3445},{"href":2300,"uuid":48,"anchor":48,"custom":3446,"target":910,"linktype":13},{},{"type":2118},{"text":3449,"type":868}," 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":864,"content":3451},[3452],{"text":2865,"type":868},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3454,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3459,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3460,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3455,"component":118,"meta_info":3456,"meta_title":7,"block_image":3457,"cover_image":3458,"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":3463,"title":3464,"plugin":43,"description":3465},"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":3467,"alt":3468,"name":7,"focus":7,"title":3468,"filename":3469,"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,[2332],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":3480,"created_at":3481,"published_at":3482,"updated_at":3483,"id":3484,"uuid":3485,"content":3486,"slug":3669,"full_slug":3670,"sort_by_date":48,"position":3671,"tag_list":3672,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":3673,"first_published_at":3482,"release_id":48,"lang":60,"path":2054,"alternates":3674,"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":3487,"faqs":3488,"title":3480,"topic":3493,"author":3508,"content":3509,"category":3650,"schedule":3658,"component":2037,"meta_info":3659,"cover_image":3663,"description":3667,"contributors":3668},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[3489],{"_uid":3490,"answer":3491,"question":3492,"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":3494,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3506,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3495,"component":39,"meta_info":3503,"block_image":3504,"cover_image":3505,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3496,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3501,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3497,"component":118,"meta_info":3498,"meta_title":7,"block_image":3499,"cover_image":3500,"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":861,"content":3510},[3511,3515,3520,3525,3549,3554,3577,3582,3596,3601,3615,3620,3624,3629,3633,3637,3647],{"type":864,"content":3512},[3513],{"text":3514,"type":868},"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":888,"attrs":3516,"content":3517},{"level":890},[3518],{"text":3519,"type":868},"5 Ways to Shake Up Your Cardio",{"type":888,"attrs":3521,"content":3522},{"level":1009},[3523],{"text":3524,"type":868},"Swimming",{"type":864,"content":3526},[3527,3529,3537,3539,3547],{"text":3528,"type":868},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":3530,"type":868,"marks":3531},"Flo Master’s",[3532,3536],{"type":907,"attrs":3533},{"href":3534,"uuid":48,"anchor":48,"custom":3535,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2118},{"text":3538,"type":868}," favorite forms of ",{"text":3540,"type":868,"marks":3541},"active recovery",[3542,3546],{"type":907,"attrs":3543},{"href":3544,"uuid":48,"anchor":48,"custom":3545,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2118},{"text":3548,"type":868}," 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":888,"attrs":3550,"content":3551},{"level":1009},[3552],{"text":3553,"type":868},"Tabata Bag Drills",{"type":864,"content":3555},[3556,3558,3566,3568,3575],{"text":3557,"type":868},"One great way to get your anaerobic endurance up is with ",{"text":3559,"type":868,"marks":3560},"Tabata",[3561,3565],{"type":907,"attrs":3562},{"href":3563,"uuid":48,"anchor":48,"custom":3564,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2118},{"text":3567,"type":868}," 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":1980,"type":868,"marks":3569},[3570,3574],{"type":907,"attrs":3571},{"href":3572,"uuid":48,"anchor":48,"custom":3573,"target":910,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2118},{"text":3576,"type":868}," 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":888,"attrs":3578,"content":3579},{"level":1009},[3580],{"text":3581,"type":868},"Footwork Heavy Sports",{"type":864,"content":3583},[3584,3586,3594],{"text":3585,"type":868},"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":3587,"type":868,"marks":3588},"dancing",[3589,3593],{"type":907,"attrs":3590},{"href":3591,"uuid":48,"anchor":48,"custom":3592,"target":910,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2118},{"text":3595,"type":868}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":888,"attrs":3597,"content":3598},{"level":1009},[3599],{"text":3600,"type":868},"Hiking",{"type":864,"content":3602},[3603,3605,3613],{"text":3604,"type":868},"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":3606,"type":868,"marks":3607},"healthy snacks",[3608,3612],{"type":907,"attrs":3609},{"href":3610,"uuid":48,"anchor":48,"custom":3611,"target":910,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2118},{"text":3614,"type":868},"! ",{"type":888,"attrs":3616,"content":3617},{"level":1009},[3618],{"text":3619,"type":868},"Shadowboxing Punchouts",{"type":864,"content":3621},[3622],{"text":3623,"type":868},"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":888,"attrs":3625,"content":3626},{"level":890},[3627],{"text":3628,"type":868},"Shaking Up Your Cardio",{"type":864,"content":3630},[3631],{"text":3632,"type":868},"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":888,"attrs":3634,"content":3635},{"level":890},[3636],{"text":2290,"type":868},{"type":864,"content":3638},[3639,3640,3646],{"text":2294,"type":868},{"text":2296,"type":868,"marks":3641},[3642,3645],{"type":907,"attrs":3643},{"href":2300,"uuid":48,"anchor":48,"custom":3644,"target":910,"linktype":13},{},{"type":2118},{"text":3449,"type":868},{"type":864,"content":3648},[3649],{"text":2308,"type":868},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3651,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3656,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3657,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3652,"component":118,"meta_info":3653,"meta_title":7,"block_image":3654,"cover_image":3655,"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":3660,"title":3661,"plugin":43,"description":3662},"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":3664,"alt":3665,"name":7,"focus":7,"title":3665,"filename":3666,"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,[2332],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2037,"created_at":3676,"published_at":3677,"updated_at":3678,"id":3679,"uuid":3680,"content":3681,"slug":2037,"full_slug":3702,"sort_by_date":48,"position":446,"tag_list":3703,"is_startpage":9,"parent_id":3704,"meta_data":48,"group_id":3705,"first_published_at":3706,"release_id":48,"lang":60,"path":7,"alternates":3707,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3682,"component":3683,"meta_info":3684,"custom_content_list":3686},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3685,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3687,3692,3697],{"_uid":3688,"label":3689,"value":3690,"dev_id":3691,"component":868},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3693,"label":3694,"value":3695,"dev_id":3696,"component":868},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3698,"label":3699,"value":3700,"dev_id":3701,"component":868},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892821642]