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It’s guaranteed to knock out stress and have you feeling more in-tune with your own body after just one session.","What is kickboxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ba6f0ce1-28d3-44da-b57f-6d667d5e90a3","Hop side-to-side on the balls of your feet. Bring your knees up as high as you can. Remember to breathe in through your nose and out through your mouth. Continue for 30 seconds","Bodyweight Kickboxing Workout - Warm Up - Lateral Jumps (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"046eaf3b-6d9f-4c51-b898-d8340cb7a8ce","Drop down into a high plank with your hands directly under your shoulders. Sit back into a downward facing dog pose, driving your heels into the floor and feeling a deep stretch in your calves. Return to a high plank. At your own pace, alternate back and forth between the two poses for 30 seconds","Bodyweight Kickboxing Workout - Warm Up - High Plank to Downward Dog (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"e46e7711-60a7-4eda-a331-569f30715fbb","From a high plank position, bring your left leg forward into a runner’s lunge. Do two (2) pulses, pushing up and down, and then switch, bringing your right foot forward. Do two (2) pulses again and switch, alternating at your own pace. Continue for 30 seconds","Bodyweight Kickboxing Workout - Warm Up - Runner’s Lunge (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"af96b1cf-dc04-4ce9-adc8-a55cc6c007dc","From a high plank, drop down onto your elbows, making sure that they are underneath your shoulders. Tuck your belly button towards your spine, keep your core engaged, and your back flat. Continue to hold this position for 30 seconds while focusing on your breathing","Bodyweight Kickboxing Workout - Warm Up - Elbow Plank (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"942e9df9-8002-4e14-bfe0-1c9575ec5a72","Rest for 1 minute.","Bodyweight Kickboxing Workout - Warm Up - Rest (1 minute)",{"_uid":692,"answer":693,"question":694,"component":670},"a9f38690-2cdc-4401-9aca-a3819ee36a04","Set your feet in your stance and throw a jab - cross (1-2) punch combo with full extension. Keep your elbows close to your body; the closer your elbows are to your midline, the more power your punches will have. Boxer’s bounce. Keep your heels up and move on the balls of your feet. Bounce lightly on both legs a short distance from side to side. Stay loose and relaxed, letting go of tension in the upper body. Keep chin tucked and fists raised","Bodyweight Kickboxing Workout - Round 1 - Jab - Cross + Boxer’s Bounce (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"9cb7c881-e844-4ea2-a420-f20f90ddef4f","Set your feet shoulder-width apart with your toes pointing slightly outwards. Push your hips and butt back as you bend your knees into a low squat. Continue squatting for 30 seconds. *For an added challenge: Grab some dumbbells or a medicine ball to hold while you squat, or do squat jumps, exploding up into the air from your squat position before resetting","Bodyweight Kickboxing Workout - Round 1 - Squats (30 seconds)",{"_uid":700,"answer":701,"question":694,"component":670},"835df3a7-b05b-4c3b-a0e0-62bd06f89ad3","Repeat the jab - cross + boxer’s bounce combo from before. Use this as your active rest period to stay loose and relaxed, and to lower your heart rate",{"_uid":703,"answer":704,"question":698,"component":670},"67b32ca5-ce33-4201-8e4e-5e07316237f4","This time, push yourself with squat jumps! From a low squat position, jump straight up into the air and land back into a low squat. Continue for 30 seconds",{"_uid":706,"answer":707,"question":694,"component":670},"5f1f6a56-f5f9-4e3f-8657-2a6f1a4ad388","Repeat the jab - cross + boxer’s bounce combo. Visualize your opponent and breathe out as you punch to engage your abs",{"_uid":709,"answer":710,"question":711,"component":670},"991fbbfb-bdc5-42af-84c9-4404640ef0db","Set your feet in your stance and perform a 1-2 punch combo nonstop (jab - cross coast). Drop down into a squat. Come back to stance and repeat the jab-cross coast combo. Squat. Continue for 30 seconds","Bodyweight Kickboxing Workout - Round 1 - Jab - Cross Coast + Squat (30 seconds)",{"_uid":713,"answer":714,"question":715,"component":670},"b21102cc-1aa6-4760-bebe-5d8600b584a6","Rest for 1 minute","Bodyweight Kickboxing Workout - Round 1 - Rest (1 minute)",{"_uid":717,"answer":718,"question":719,"component":670},"55fe8feb-5a6e-47e0-ac2c-43054f2b0fe0","Perform the following combination for 30 seconds, Jab. Keep your shifted weight back as you extend your lead arm in a jab - Cross. Shift your weight forward as you extend your rear arm forward in a Cross - Hook. Shift your weight back again as you deliver a hook with your lead arm. Rear Knee. Point your toes, lean back, and swing your rear arm to counterbalance. Lift your rear leg, aiming your knee upwards to strike. Stay compact. Keep your chin tucked, hands up, elbows in","Bodyweight Kickboxing Workout - Round 2 - Jab - Cross - Hook - Rear Knee (30 seconds)",{"_uid":721,"answer":722,"question":723,"component":670},"ac18c804-1b3e-48c9-b604-47cbfaf8e4e0","Move your hands with your feet as you run in place – fast hands, fast feet! Jump up into a tuck, bringing your knees to your chest. Land softly. Continue for 30 seconds","Bodyweight Kickboxing Workout - Round 2 - Fast Feet + Tuck Jump (30 seconds)",{"_uid":725,"answer":726,"question":719,"component":670},"8a535ade-148d-4167-872a-d9122a338387","Repeat the jab - cross - lead hook - rear knee combination from before for 30 seconds. Stay loose and relaxed, find your flow",{"_uid":728,"answer":729,"question":723,"component":670},"d6d4418c-15ca-4d6e-8c66-db23a80b1237","Return to the fast feet and tuck jump exercise for 30 seconds. This is your last set--try to challenge yourself and do multiple tuck jumps in a row!",{"_uid":731,"answer":732,"question":719,"component":670},"97b18e61-4e7e-4cf8-bada-163787b3f6e3","Back to the jab - cross - lead hook - rear knee combo for 30 seconds. Remember Aaron’s wisdom: Active rest is practice for when we’re overwhelmed in life and we want to quit, but we have to keep our composure – so don’t bend over; stand tall, stand confident, and breathe!",{"_uid":734,"answer":735,"question":736,"component":670},"77e98473-7a48-4401-b033-a74106f8550d","Set your feet in your stance and coast with nonstop jab - cross (1-2) punches. Bring your knees up into a tuck jump. Repeat for 30 seconds","Bodyweight Kickboxing Workout - Round 2 - Jab - Cross Coast + Tuck Jump (30 seconds)",{"_uid":738,"answer":739,"question":740,"component":670},"6e6ef34e-644c-4500-a41e-ede0fba11090","Rest for one minute.","Bodyweight Kickboxing Workout - Round 2 - Rest (1 minute)",{"_uid":742,"answer":743,"question":744,"component":670},"664a39f1-f938-4e64-89dc-af6de8e4bd1a","Add a front kick to our Round 2 combination. Lead leg front kick: Hit with the ball of the foot (this kick is great for self-defense because it maintains distance)","Bodyweight Kickboxing Workout - Round 3 - Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)",{"_uid":746,"answer":747,"question":748,"component":670},"266b0553-9338-4ca1-a9c7-2edef8002e49","Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders. Lower yourself into a push-up until your chest and legs almost touch the ground. Push back up and quickly hop to your feet. Jump slightly into the air so that both of your feet leave the ground, and reach up towards the sky with your arms. Continue for 30 seconds","Bodyweight Kickboxing Workout - Round 3 - Burpees (30 seconds)",{"_uid":750,"answer":751,"question":744,"component":670},"823a1d10-e851-4612-b51d-e9a3269ececf","As Aaron says, how you do anything is how you do everything – if you can persevere right now, if you can push through that discomfort, you’re probably doing that in your regular life too!",{"_uid":753,"answer":754,"question":748,"component":670},"59a63c0c-cc1a-4d35-9a21-54fd6d72d6a0","Big jumps – You made it this far, don’t stop now! Remind yourself what you’re working towards, remind yourself what you want in life!",{"_uid":756,"answer":757,"question":744,"component":670},"5bc1d6f5-03ea-44f1-89ac-f297e073657e","Push yourself to maintain good form, just 1 minute left!",{"_uid":759,"answer":760,"question":761,"component":670},"f902afb3-97ec-4474-80a1-039a69aaf4f8","Set your feet in your stance and perform a jab - cross coast. Drop down for a burpee. Repeat for 30 seconds","Bodyweight Kickboxing Workout - Round 3 - Jab - Cross Coast + Burpee (30 seconds)",{"_uid":763,"answer":764,"question":765,"component":670},"783c7d90-4dce-4ff3-892f-485f41fe385a","Spread your feet out wide with your toes pointed forward. Lean forward from your waist and bend down, placing your palms on the floor (if that’s accessible to you). Hold the stretch for 30 seconds. Slowly come back up to stand","Bodyweight Kickboxing Workout - Cool Down - Middle Splits (30 seconds)",{"_uid":767,"answer":768,"question":769,"component":670},"40e7d960-a65b-4a29-a208-3949506d36b7","Sit on the floor with your legs stretched out straight in front of you. Bring your right leg over your left and plant your right foot to the outer side of your left knee. Place your left arm on the outside of your right knee and twist your torso to the right. Hold the stretch for 15 seconds. Repeat on the opposite side","Bodyweight Kickboxing Workout - Cool Down - Lower Back Stretch (30 seconds)",{"_uid":771,"answer":772,"question":773,"component":670},"26e8942f-065e-489a-bfea-dd550332c90f","Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor. Engage your quadriceps and continue to press the tops of your feet into the floor. Place your hands by your lower ribs and align your wrists underneath your elbows. Hug your elbows into your sides, roll your shoulders down your back, and lift your chest. Spread through your collarbones. Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long. Hold the stretch, then slowly release down to the mat","Bodyweight Kickboxing Workout - Cool Down - Cobra Stretch",{"_uid":775,"answer":776,"question":777,"component":670},"9b1f505c-5556-407f-b7ce-b54c3fb1e5a2","From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply as you hold","Bodyweight Kickboxing Workout - Cool Down - Child's Pose",{"_uid":779,"answer":780,"question":781,"component":670},"92e3fde2-dfa7-46b4-aa18-d0387251b6e2","Begin on your hands and knees. Tuck your toes and lift your hips. Place your feet hip-width apart or wider with your toes pointed straight ahead. As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps. If your spine starts to round, keep a slight bend in your knees. Lift your sits bones toward the sky and lengthen your back and sides. Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide. Press down through the base of your thumb and index finger, reducing any weight in your wrists. Straighten your arms, draw your forearms in, and lift away from the mat. Rotate your upper arms out and slide your shoulders down your back. Keep your neck long and align your ears between your upper arms. Gaze toward your belly button. Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding. Continue to breathe and hold for 30 seconds","Bodyweight Kickboxing Workout - Cool Down - Downward Facing Dog",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":783,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":795,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":784,"component":39,"meta_info":792,"meta_title":164,"block_image":793,"cover_image":794,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":785,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":790,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":791,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":786,"component":118,"meta_info":787,"meta_title":7,"block_image":788,"cover_image":789,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":798,"created_at":799,"published_at":800,"updated_at":801,"id":802,"uuid":803,"content":804,"slug":814,"full_slug":815,"sort_by_date":48,"position":86,"tag_list":816,"is_startpage":9,"parent_id":817,"meta_data":48,"group_id":818,"first_published_at":819,"release_id":48,"lang":60,"path":48,"alternates":820,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":805,"_uid":806,"name":798,"photo":807,"component":811,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":812,"social_link_linkedin":7,"social_link_instagram":813,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":808,"alt":798,"name":809,"focus":48,"title":798,"filename":810,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":822,"content":823},"doc",[824,843,853,857,870,877,882,888,898,926,933,943,969,974,983,1008,1013,1022,1042,1047,1052,1058,1067,1115,1120,1140,1144,1148,1162,1166,1185,1189,1203,1208,1239,1243,1248,1254,1263,1345,1350,1375,1379,1393,1397,1411,1415,1429,1434,1454,1458,1463,1469,1478,1498,1503,1534,1538,1545,1549,1563,1567,1574,1579,1598,1603,1607,1612,1621,1647,1652,1661,1693,1698,1707,1751,1756,1765,1797,1802,1811,1901,1905,1909,1965,1989,1994],{"type":825,"content":826},"paragraph",[827,835,841],{"text":159,"type":828,"marks":829},"text",[830],{"type":831,"attrs":832},"link",{"href":833,"uuid":48,"anchor":48,"target":834,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-ultimate-guide-to-kickboxing","_blank",{"text":836,"type":828,"marks":837},"  ",[838],{"type":839,"attrs":840},"styled",{"class":7},{"text":842,"type":828},"is a full-body, heart-pumping workout that you can do at home, while traveling, or anywhere you have a little space to move. It’s guaranteed to knock out stress and have you feeling more in-tune with your own body after just one session.",{"type":844,"attrs":845},"blok",{"id":846,"body":847},"0f82ab0a-126b-4db2-adfd-135bde771a51",[848],{"_uid":849,"text":850,"image":851,"author":809,"component":852},"i-9f3308a8-2e00-4594-8af8-13242e4a087a","Kickboxing is a beautiful form of self-expression. You can start to cultivate your own style.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":825,"content":854},[855],{"text":856,"type":828},"Let Aaron show you just how cathartic and convenient a kickboxing workout can be with this 15-minute bodyweight workout – no equipment needed! Remember to breathe in through your nose and out through your mouth throughout this 3-round routine.",{"type":844,"attrs":858},{"id":859,"body":860},"f1ecd6f5-1c43-4a40-bd47-43275c055e80",[861],{"_uid":862,"link":863,"image":865,"title":867,"component":869},"i-7832e32b-4a65-432c-aa2e-3cb2341da799",{"id":7,"url":864,"linktype":13,"fieldtype":14,"cached_url":864},"https://youtu.be/gvV2GCW1XMg",{"id":866,"alt":867,"name":7,"focus":48,"title":867,"filename":868,"copyright":7,"fieldtype":50},3424869,"15 Minute Bodyweight Workout | Kickboxing Training","https://a.storyblok.com/f/115220/1244x700/f578b87ffe/15-minute-bodyweight-workout-kickboxing-training_youtube_video.jpeg","image_video_link",{"type":871,"attrs":872,"content":874},"heading",{"level":873},2,[875],{"text":876,"type":828},"15-Minute Bodyweight Kickboxing Workout",{"type":871,"attrs":878,"content":879},{"level":873},[880],{"text":881,"type":828},"Warm-Up (2 minutes)",{"type":871,"attrs":883,"content":885},{"level":884},3,[886],{"text":887,"type":828},"Lateral Jumps (30 seconds)",{"type":844,"attrs":889},{"id":859,"body":890},[891],{"_uid":892,"image":893,"component":897},"i-29add14d-e447-4584-95a3-168a6620c989",{"id":894,"alt":895,"name":7,"focus":48,"title":895,"filename":896,"copyright":7,"fieldtype":50},3425340,"Aaron Swenson Lateral Jumps","https://a.storyblok.com/f/115220/1380x700/ed3d3f592d/aaron-swenson-lateral-jumps.jpeg","content_image",{"type":899,"content":900},"bullet_list",[901,908,914,920],{"type":902,"content":903},"list_item",[904],{"type":825,"content":905},[906],{"text":907,"type":828},"Hop side-to-side on the balls of your feet",{"type":902,"content":909},[910],{"type":825,"content":911},[912],{"text":913,"type":828},"Bring your knees up as high as you can",{"type":902,"content":915},[916],{"type":825,"content":917},[918],{"text":919,"type":828},"Remember to breathe in through your nose and out through your mouth",{"type":902,"content":921},[922],{"type":825,"content":923},[924],{"text":925,"type":828},"Continue for 30 seconds",{"type":871,"attrs":927,"content":928},{"level":884},[929,931],{"text":930,"type":828},"High Plank to Downward Dog (30 seconds)",{"type":932},"hard_break",{"type":844,"attrs":934},{"id":935,"body":936},"4b355e7b-491c-4930-a0a7-30ca7b64711f",[937],{"_uid":938,"image":939,"component":897},"i-00f369e5-cb59-4410-8021-1376ad862ee5",{"id":940,"alt":941,"name":7,"focus":48,"title":941,"filename":942,"copyright":7,"fieldtype":50},3427824,"Aaron Swenson Holding a High Plank","https://a.storyblok.com/f/115220/1380x700/8668a68b2d/high_plank.jpg",{"type":899,"content":944},[945,951,957,963],{"type":902,"content":946},[947],{"type":825,"content":948},[949],{"text":950,"type":828},"Drop down into a high plank with your hands directly under your shoulders",{"type":902,"content":952},[953],{"type":825,"content":954},[955],{"text":956,"type":828},"Sit back into a downward facing dog pose, driving your heels into the floor and feeling a deep stretch in your calves",{"type":902,"content":958},[959],{"type":825,"content":960},[961],{"text":962,"type":828},"Return to a high plank",{"type":902,"content":964},[965],{"type":825,"content":966},[967],{"text":968,"type":828},"At your own pace, alternate back and forth between the two poses for 30 seconds",{"type":871,"attrs":970,"content":971},{"level":884},[972],{"text":973,"type":828},"Runner’s Lunge (30 seconds)",{"type":844,"attrs":975},{"id":859,"body":976},[977],{"_uid":978,"image":979,"component":897},"i-5b299ba6-17b2-4d1e-bad3-89e33070d254",{"id":980,"alt":981,"name":7,"focus":48,"title":981,"filename":982,"copyright":7,"fieldtype":50},3425361,"Aaron Swenson In Runner's Lunge","https://a.storyblok.com/f/115220/1380x700/43884fe449/aaron-swenson-in-runner-s-lunge.jpeg",{"type":899,"content":984},[985,991,997,1003],{"type":902,"content":986},[987],{"type":825,"content":988},[989],{"text":990,"type":828},"From a high plank position, bring your left leg forward into a runner’s lunge",{"type":902,"content":992},[993],{"type":825,"content":994},[995],{"text":996,"type":828},"Do two (2) pulses, pushing up and down, and then switch, bringing your right foot forward",{"type":902,"content":998},[999],{"type":825,"content":1000},[1001],{"text":1002,"type":828},"Do two (2) pulses again and switch, alternating at your own pace",{"type":902,"content":1004},[1005],{"type":825,"content":1006},[1007],{"text":925,"type":828},{"type":871,"attrs":1009,"content":1010},{"level":884},[1011],{"text":1012,"type":828},"Elbow Plank (30 seconds)",{"type":844,"attrs":1014},{"id":859,"body":1015},[1016],{"_uid":1017,"image":1018,"component":897},"i-ebd741eb-b086-4ec9-b597-be752f932048",{"id":1019,"alt":1020,"name":7,"focus":48,"title":1020,"filename":1021,"copyright":7,"fieldtype":50},3425368,"Aaron Swenson Elbow Plank","https://a.storyblok.com/f/115220/1380x700/45281c0b56/aaron-swenson-elbow-plank.jpeg",{"type":899,"content":1023},[1024,1030,1036],{"type":902,"content":1025},[1026],{"type":825,"content":1027},[1028],{"text":1029,"type":828},"From a high plank, drop down onto your elbows, making sure that they are underneath your shoulders",{"type":902,"content":1031},[1032],{"type":825,"content":1033},[1034],{"text":1035,"type":828},"Tuck your belly button towards your spine, keep your core engaged, and your back flat",{"type":902,"content":1037},[1038],{"type":825,"content":1039},[1040],{"text":1041,"type":828},"Continue to hold this position for 30 seconds while focusing on your breathing",{"type":871,"attrs":1043,"content":1044},{"level":884},[1045],{"text":1046,"type":828},"Rest (1 minute)",{"type":871,"attrs":1048,"content":1049},{"level":873},[1050],{"text":1051,"type":828},"Round 1 (3 minutes)",{"type":871,"attrs":1053,"content":1054},{"level":884},[1055,1057],{"text":1056,"type":828},"Jab - Cross + Boxer’s Bounce (30 seconds)",{"type":932},{"type":844,"attrs":1059},{"id":935,"body":1060},[1061],{"_uid":1062,"image":1063,"component":897},"i-61c80af8-37ea-432a-a911-df4372ab85fd",{"id":1064,"alt":1065,"name":7,"focus":48,"title":1065,"filename":1066,"copyright":7,"fieldtype":50},3427730,"Aaron Swenson Throwing A Cross Punch","https://a.storyblok.com/f/115220/1380x700/4fb2f0d3ac/cross_punch.jpg",{"type":899,"content":1068},[1069,1083],{"type":902,"content":1070},[1071,1075],{"type":825,"content":1072},[1073],{"text":1074,"type":828},"Set your feet in your stance and throw a jab - cross (1-2) punch combo with full extension",{"type":899,"content":1076},[1077],{"type":902,"content":1078},[1079],{"type":825,"content":1080},[1081],{"text":1082,"type":828},"Keep your elbows close to your body; the closer your elbows are to your midline, the more power your punches will have",{"type":902,"content":1084},[1085,1089],{"type":825,"content":1086},[1087],{"text":1088,"type":828},"Boxer’s bounce",{"type":899,"content":1090},[1091,1097,1103,1109],{"type":902,"content":1092},[1093],{"type":825,"content":1094},[1095],{"text":1096,"type":828},"Keep your heels up and move on the balls of your feet",{"type":902,"content":1098},[1099],{"type":825,"content":1100},[1101],{"text":1102,"type":828},"Bounce lightly on both legs a short distance from side to side",{"type":902,"content":1104},[1105],{"type":825,"content":1106},[1107],{"text":1108,"type":828},"Stay loose and relaxed, letting go of tension in the upper body",{"type":902,"content":1110},[1111],{"type":825,"content":1112},[1113],{"text":1114,"type":828},"Keep chin tucked and fists raised",{"type":871,"attrs":1116,"content":1117},{"level":884},[1118],{"text":1119,"type":828},"Squats (30 seconds)",{"type":899,"content":1121},[1122,1128,1134],{"type":902,"content":1123},[1124],{"type":825,"content":1125},[1126],{"text":1127,"type":828},"Set your feet shoulder-width apart with your toes pointing slightly outwards",{"type":902,"content":1129},[1130],{"type":825,"content":1131},[1132],{"text":1133,"type":828},"Push your hips and butt back as you bend your knees into a low squat",{"type":902,"content":1135},[1136],{"type":825,"content":1137},[1138],{"text":1139,"type":828},"Continue squatting for 30 seconds",{"type":825,"content":1141},[1142],{"text":1143,"type":828},"*For an added challenge: Grab some dumbbells or a medicine ball to hold while you squat, or do squat jumps, exploding up into the air from your squat position before resetting",{"type":871,"attrs":1145,"content":1146},{"level":884},[1147],{"text":1056,"type":828},{"type":899,"content":1149},[1150,1156],{"type":902,"content":1151},[1152],{"type":825,"content":1153},[1154],{"text":1155,"type":828},"Repeat the jab - cross + boxer’s bounce combo from before",{"type":902,"content":1157},[1158],{"type":825,"content":1159},[1160],{"text":1161,"type":828},"Use this as your active rest period to stay loose and relaxed, and to lower your heart rate",{"type":871,"attrs":1163,"content":1164},{"level":884},[1165],{"text":1119,"type":828},{"type":899,"content":1167},[1168,1174,1180],{"type":902,"content":1169},[1170],{"type":825,"content":1171},[1172],{"text":1173,"type":828},"This time, push yourself with squat jumps!",{"type":902,"content":1175},[1176],{"type":825,"content":1177},[1178],{"text":1179,"type":828},"From a low squat position, jump straight up into the air and land back into a low squat",{"type":902,"content":1181},[1182],{"type":825,"content":1183},[1184],{"text":925,"type":828},{"type":871,"attrs":1186,"content":1187},{"level":884},[1188],{"text":1056,"type":828},{"type":899,"content":1190},[1191,1197],{"type":902,"content":1192},[1193],{"type":825,"content":1194},[1195],{"text":1196,"type":828},"Repeat the jab - cross + boxer’s bounce combo",{"type":902,"content":1198},[1199],{"type":825,"content":1200},[1201],{"text":1202,"type":828},"Visualize your opponent and breathe out as you punch to engage your abs",{"type":871,"attrs":1204,"content":1205},{"level":884},[1206],{"text":1207,"type":828},"Jab - Cross Coast + Squat (30 seconds)",{"type":899,"content":1209},[1210,1216,1222,1228,1234],{"type":902,"content":1211},[1212],{"type":825,"content":1213},[1214],{"text":1215,"type":828},"Set your feet in your stance and perform a 1-2 punch combo nonstop (jab - cross coast)",{"type":902,"content":1217},[1218],{"type":825,"content":1219},[1220],{"text":1221,"type":828},"Drop down into a squat",{"type":902,"content":1223},[1224],{"type":825,"content":1225},[1226],{"text":1227,"type":828},"Come back to stance and repeat the jab-cross coast combo",{"type":902,"content":1229},[1230],{"type":825,"content":1231},[1232],{"text":1233,"type":828},"Squat",{"type":902,"content":1235},[1236],{"type":825,"content":1237},[1238],{"text":925,"type":828},{"type":871,"attrs":1240,"content":1241},{"level":884},[1242],{"text":1046,"type":828},{"type":871,"attrs":1244,"content":1245},{"level":873},[1246],{"text":1247,"type":828},"Round 2 (3 minutes)",{"type":871,"attrs":1249,"content":1250},{"level":884},[1251,1253],{"text":1252,"type":828},"Jab - Cross - Hook - Rear Knee (30 seconds)",{"type":932},{"type":844,"attrs":1255},{"id":935,"body":1256},[1257],{"_uid":1258,"image":1259,"component":897},"i-bfcfdbfb-fd54-44be-84b5-721cb988f069",{"id":1260,"alt":1261,"name":7,"focus":48,"title":1261,"filename":1262,"copyright":7,"fieldtype":50},3427816,"Aaron Swenson Throwing A Rear Knee","https://a.storyblok.com/f/115220/1380x700/79a2d447ef/rear_knee.jpg",{"type":899,"content":1264},[1265,1271,1285,1299,1313],{"type":902,"content":1266},[1267],{"type":825,"content":1268},[1269],{"text":1270,"type":828},"Perform the following combination for 30 seconds",{"type":902,"content":1272},[1273,1277],{"type":825,"content":1274},[1275],{"text":1276,"type":828},"Jab",{"type":899,"content":1278},[1279],{"type":902,"content":1280},[1281],{"type":825,"content":1282},[1283],{"text":1284,"type":828},"Keep your shifted weight back as your extend your lead arm in a jab",{"type":902,"content":1286},[1287,1291],{"type":825,"content":1288},[1289],{"text":1290,"type":828},"Cross",{"type":899,"content":1292},[1293],{"type":902,"content":1294},[1295],{"type":825,"content":1296},[1297],{"text":1298,"type":828},"Shift your weight forward as you extend your rear arm forward in a cross",{"type":902,"content":1300},[1301,1305],{"type":825,"content":1302},[1303],{"text":1304,"type":828},"Hook",{"type":899,"content":1306},[1307],{"type":902,"content":1308},[1309],{"type":825,"content":1310},[1311],{"text":1312,"type":828},"Shift your weight back again as your deliver a hook with your lead arm",{"type":902,"content":1314},[1315,1319],{"type":825,"content":1316},[1317],{"text":1318,"type":828},"Rear Knee",{"type":899,"content":1320},[1321,1327,1333,1339],{"type":902,"content":1322},[1323],{"type":825,"content":1324},[1325],{"text":1326,"type":828},"Point your toes, lean back and swing your rear arm to counterbalance",{"type":902,"content":1328},[1329],{"type":825,"content":1330},[1331],{"text":1332,"type":828},"Lift your rear leg, aiming your knee upwards to strike",{"type":902,"content":1334},[1335],{"type":825,"content":1336},[1337],{"text":1338,"type":828},"Stay compact",{"type":902,"content":1340},[1341],{"type":825,"content":1342},[1343],{"text":1344,"type":828},"Keep your chin tucked, hands up, elbows in",{"type":871,"attrs":1346,"content":1347},{"level":884},[1348],{"text":1349,"type":828},"Fast Feet + Tuck Jump (30 seconds)",{"type":899,"content":1351},[1352,1358,1364,1370],{"type":902,"content":1353},[1354],{"type":825,"content":1355},[1356],{"text":1357,"type":828},"Move your hands with your feet as you run in place – fast hands, fast feet!",{"type":902,"content":1359},[1360],{"type":825,"content":1361},[1362],{"text":1363,"type":828},"Jump up into a tuck, bringing your knees to your chest",{"type":902,"content":1365},[1366],{"type":825,"content":1367},[1368],{"text":1369,"type":828},"Land softly",{"type":902,"content":1371},[1372],{"type":825,"content":1373},[1374],{"text":925,"type":828},{"type":871,"attrs":1376,"content":1377},{"level":884},[1378],{"text":1252,"type":828},{"type":899,"content":1380},[1381,1387],{"type":902,"content":1382},[1383],{"type":825,"content":1384},[1385],{"text":1386,"type":828},"Repeat the jab - cross - lead hook - rear knee combination from before for 30 seconds",{"type":902,"content":1388},[1389],{"type":825,"content":1390},[1391],{"text":1392,"type":828},"Stay loose and relaxed, find your flow",{"type":871,"attrs":1394,"content":1395},{"level":884},[1396],{"text":1349,"type":828},{"type":899,"content":1398},[1399,1405],{"type":902,"content":1400},[1401],{"type":825,"content":1402},[1403],{"text":1404,"type":828},"Return to the fast feet and tuck jump exercise for 30 seconds",{"type":902,"content":1406},[1407],{"type":825,"content":1408},[1409],{"text":1410,"type":828},"This is your last set--try to challenge yourself and do multiple tuck jumps in a row!",{"type":871,"attrs":1412,"content":1413},{"level":884},[1414],{"text":1252,"type":828},{"type":899,"content":1416},[1417,1423],{"type":902,"content":1418},[1419],{"type":825,"content":1420},[1421],{"text":1422,"type":828},"Back to the jab - cross - lead hook - rear knee combo for 30 seconds",{"type":902,"content":1424},[1425],{"type":825,"content":1426},[1427],{"text":1428,"type":828},"Remember Aaron’s wisdom: Active rest is practice for when we’re overwhelmed in life and we want to quit, but we have to keep our composure – so don’t bend over; stand tall, stand confident, and breathe!",{"type":871,"attrs":1430,"content":1431},{"level":884},[1432],{"text":1433,"type":828},"Jab - Cross Coast + Tuck Jump (30 seconds)",{"type":899,"content":1435},[1436,1442,1448],{"type":902,"content":1437},[1438],{"type":825,"content":1439},[1440],{"text":1441,"type":828},"Set your feet in your stance and coast with nonstop jab - cross (1-2) punches",{"type":902,"content":1443},[1444],{"type":825,"content":1445},[1446],{"text":1447,"type":828},"Bring your knees up into a tuck jump",{"type":902,"content":1449},[1450],{"type":825,"content":1451},[1452],{"text":1453,"type":828},"Repeat for 30 seconds",{"type":871,"attrs":1455,"content":1456},{"level":884},[1457],{"text":1046,"type":828},{"type":871,"attrs":1459,"content":1460},{"level":873},[1461],{"text":1462,"type":828},"Round 3 – The Championship Round (3 minutes)",{"type":871,"attrs":1464,"content":1465},{"level":884},[1466,1468],{"text":1467,"type":828},"Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)",{"type":932},{"type":844,"attrs":1470},{"id":935,"body":1471},[1472],{"_uid":1473,"image":1474,"component":897},"i-c96dbce4-97bb-43b5-ba6f-fd43293f5206",{"id":1475,"alt":1476,"name":7,"focus":48,"title":1476,"filename":1477,"copyright":7,"fieldtype":50},3427821,"Aaron Swenson Throwing a Front Kick","https://a.storyblok.com/f/115220/1380x700/5e59af8d09/front_kick.jpg",{"type":899,"content":1479},[1480,1486,1492],{"type":902,"content":1481},[1482],{"type":825,"content":1483},[1484],{"text":1485,"type":828},"Add a front kick to our Round 2 combination",{"type":902,"content":1487},[1488],{"type":825,"content":1489},[1490],{"text":1491,"type":828},"Lead leg front kick:",{"type":902,"content":1493},[1494],{"type":825,"content":1495},[1496],{"text":1497,"type":828},"Hit with the ball of the foot (this kick is great for self-defense because it maintains distance)",{"type":871,"attrs":1499,"content":1500},{"level":884},[1501],{"text":1502,"type":828},"Burpees (30 seconds)",{"type":899,"content":1504},[1505,1511,1517,1523,1529],{"type":902,"content":1506},[1507],{"type":825,"content":1508},[1509],{"text":1510,"type":828},"Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders",{"type":902,"content":1512},[1513],{"type":825,"content":1514},[1515],{"text":1516,"type":828},"Lower yourself into a push-up until your chest and legs almost touch the ground",{"type":902,"content":1518},[1519],{"type":825,"content":1520},[1521],{"text":1522,"type":828},"Push back up and quickly hop to your feet",{"type":902,"content":1524},[1525],{"type":825,"content":1526},[1527],{"text":1528,"type":828},"Jump slightly into the air so that both of your feet leave the ground, and reach up towards the sky with your arms",{"type":902,"content":1530},[1531],{"type":825,"content":1532},[1533],{"text":925,"type":828},{"type":871,"attrs":1535,"content":1536},{"level":884},[1537],{"text":1467,"type":828},{"type":899,"content":1539},[1540],{"type":902,"content":1541},[1542],{"type":825,"content":1543},[1544],{"text":751,"type":828},{"type":871,"attrs":1546,"content":1547},{"level":884},[1548],{"text":1502,"type":828},{"type":899,"content":1550},[1551,1557],{"type":902,"content":1552},[1553],{"type":825,"content":1554},[1555],{"text":1556,"type":828},"Big jumps – You made it this far, don’t stop now!",{"type":902,"content":1558},[1559],{"type":825,"content":1560},[1561],{"text":1562,"type":828},"Remind yourself what you’re working towards, remind yourself what you want in life!",{"type":871,"attrs":1564,"content":1565},{"level":884},[1566],{"text":1467,"type":828},{"type":899,"content":1568},[1569],{"type":902,"content":1570},[1571],{"type":825,"content":1572},[1573],{"text":757,"type":828},{"type":871,"attrs":1575,"content":1576},{"level":884},[1577],{"text":1578,"type":828},"Jab - Cross Coast + Burpee (30 seconds)",{"type":899,"content":1580},[1581,1587,1593],{"type":902,"content":1582},[1583],{"type":825,"content":1584},[1585],{"text":1586,"type":828},"Set your feet in your stance and perform a jab - cross coast",{"type":902,"content":1588},[1589],{"type":825,"content":1590},[1591],{"text":1592,"type":828},"Drop down for a burpee",{"type":902,"content":1594},[1595],{"type":825,"content":1596},[1597],{"text":1453,"type":828},{"type":871,"attrs":1599,"content":1600},{"level":873},[1601],{"text":1602,"type":828},"Cool Down (2 minutes)",{"type":825,"content":1604},[1605],{"text":1606,"type":828},"Clasp your hands behind your head and take a deep breath in to open your lungs and slowly breathe out. That workout was not easy, but you did it!",{"type":871,"attrs":1608,"content":1609},{"level":884},[1610],{"text":1611,"type":828},"Middle Splits (30 seconds)",{"type":844,"attrs":1613},{"id":859,"body":1614},[1615],{"_uid":1616,"image":1617,"component":897},"i-d506cb20-d6ab-4ee8-b1b2-cd2fdd843a96",{"id":1618,"alt":1619,"name":7,"focus":48,"title":1619,"filename":1620,"copyright":7,"fieldtype":50},3425384,"Aaron Swenson Middle Splits","https://a.storyblok.com/f/115220/1380x700/85a8bf5fd0/aaron-swenson-middle-splits.jpeg",{"type":899,"content":1622},[1623,1629,1635,1641],{"type":902,"content":1624},[1625],{"type":825,"content":1626},[1627],{"text":1628,"type":828},"Spread your feet out wide with your toes pointed forward",{"type":902,"content":1630},[1631],{"type":825,"content":1632},[1633],{"text":1634,"type":828},"Lean forward from your waist and bend down, placing your palms on the floor (if that’s accessible to you)",{"type":902,"content":1636},[1637],{"type":825,"content":1638},[1639],{"text":1640,"type":828},"Hold the stretch for 30 seconds",{"type":902,"content":1642},[1643],{"type":825,"content":1644},[1645],{"text":1646,"type":828},"Slowly come back up to stand",{"type":871,"attrs":1648,"content":1649},{"level":884},[1650],{"text":1651,"type":828},"Lower Back Stretch (30 seconds)",{"type":844,"attrs":1653},{"id":859,"body":1654},[1655],{"_uid":1656,"image":1657,"component":897},"i-41414104-4115-47e6-9131-f51d0f5d1a71",{"id":1658,"alt":1659,"name":7,"focus":48,"title":1659,"filename":1660,"copyright":7,"fieldtype":50},3425394,"Aaron Swenson Lower Back Stretch","https://a.storyblok.com/f/115220/1380x700/9bc40066f2/aaron-swenson-lower-back-stretch.jpeg",{"type":899,"content":1662},[1663,1669,1675,1681,1687],{"type":902,"content":1664},[1665],{"type":825,"content":1666},[1667],{"text":1668,"type":828},"Sit on the floor with your legs stretched out straight in front of you",{"type":902,"content":1670},[1671],{"type":825,"content":1672},[1673],{"text":1674,"type":828},"Bring your right leg over your left and plant your right foot to the outer side of your left knee",{"type":902,"content":1676},[1677],{"type":825,"content":1678},[1679],{"text":1680,"type":828},"Place your left arm on the outside of your right knee and twist your torso to the right",{"type":902,"content":1682},[1683],{"type":825,"content":1684},[1685],{"text":1686,"type":828},"Hold the stretch for 15 seconds",{"type":902,"content":1688},[1689],{"type":825,"content":1690},[1691],{"text":1692,"type":828},"Repeat on the opposite side",{"type":871,"attrs":1694,"content":1695},{"level":884},[1696],{"text":1697,"type":828},"Cobra Stretch",{"type":844,"attrs":1699},{"id":859,"body":1700},[1701],{"_uid":1702,"image":1703,"component":897},"i-4c349c9b-717f-4e04-b5c5-d99e9fdfbace",{"id":1704,"alt":1705,"name":7,"focus":48,"title":1705,"filename":1706,"copyright":7,"fieldtype":50},3425397,"Aaron Swenson Cobra Stretch","https://a.storyblok.com/f/115220/1380x700/4b9e046710/aaron-swenson-cobra-stretch.jpeg",{"type":899,"content":1708},[1709,1715,1721,1727,1733,1739,1745],{"type":902,"content":1710},[1711],{"type":825,"content":1712},[1713],{"text":1714,"type":828},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":902,"content":1716},[1717],{"type":825,"content":1718},[1719],{"text":1720,"type":828},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":902,"content":1722},[1723],{"type":825,"content":1724},[1725],{"text":1726,"type":828},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":902,"content":1728},[1729],{"type":825,"content":1730},[1731],{"text":1732,"type":828},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":902,"content":1734},[1735],{"type":825,"content":1736},[1737],{"text":1738,"type":828},"Spread through your collarbones",{"type":902,"content":1740},[1741],{"type":825,"content":1742},[1743],{"text":1744,"type":828},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":902,"content":1746},[1747],{"type":825,"content":1748},[1749],{"text":1750,"type":828},"Hold the stretch, then slowly release down to the mat",{"type":871,"attrs":1752,"content":1753},{"level":884},[1754],{"text":1755,"type":828},"Child’s Pose",{"type":844,"attrs":1757},{"id":859,"body":1758},[1759],{"_uid":1760,"image":1761,"component":897},"i-d5d64d7c-322c-44d5-b9ed-901942f39125",{"id":1762,"alt":1763,"name":7,"focus":48,"title":1763,"filename":1764,"copyright":7,"fieldtype":50},3425401,"Aaron Swenson Child's Pose","https://a.storyblok.com/f/115220/1380x700/fec3072d72/aaron-swenson-child-s-pose.jpeg",{"type":899,"content":1766},[1767,1773,1779,1785,1791],{"type":902,"content":1768},[1769],{"type":825,"content":1770},[1771],{"text":1772,"type":828},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":902,"content":1774},[1775],{"type":825,"content":1776},[1777],{"text":1778,"type":828},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":902,"content":1780},[1781],{"type":825,"content":1782},[1783],{"text":1784,"type":828},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":902,"content":1786},[1787],{"type":825,"content":1788},[1789],{"text":1790,"type":828},"Drop your hips back toward your heels",{"type":902,"content":1792},[1793],{"type":825,"content":1794},[1795],{"text":1796,"type":828},"Close your eyes and continue to inhale and exhale deeply as you hold",{"type":871,"attrs":1798,"content":1799},{"level":884},[1800],{"text":1801,"type":828},"Downward Facing Dog",{"type":844,"attrs":1803},{"id":859,"body":1804},[1805],{"_uid":1806,"image":1807,"component":897},"i-3bdc975e-4e34-4238-8c71-b49e51e0a202",{"id":1808,"alt":1809,"name":7,"focus":48,"title":1809,"filename":1810,"copyright":7,"fieldtype":50},3425406,"Aaron Swenson Downward Facing Dog","https://a.storyblok.com/f/115220/1380x700/ed0a8d63ac/aaron-swenson-downward-facing-dog.jpeg",{"type":899,"content":1812},[1813,1819,1825,1831,1845,1859,1865,1871,1877,1883,1889,1895],{"type":902,"content":1814},[1815],{"type":825,"content":1816},[1817],{"text":1818,"type":828},"Begin on your hands and knees",{"type":902,"content":1820},[1821],{"type":825,"content":1822},[1823],{"text":1824,"type":828},"Tuck your toes and lift your hips",{"type":902,"content":1826},[1827],{"type":825,"content":1828},[1829],{"text":1830,"type":828},"Place your feet hip-width apart or wider with your toes pointed straight ahead",{"type":902,"content":1832},[1833,1837],{"type":825,"content":1834},[1835],{"text":1836,"type":828},"As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps",{"type":899,"content":1838},[1839],{"type":902,"content":1840},[1841],{"type":825,"content":1842},[1843],{"text":1844,"type":828},"If your spine starts to round, keep a slight bend in your knees",{"type":902,"content":1846},[1847,1851],{"type":825,"content":1848},[1849],{"text":1850,"type":828},"Lift your sits bones toward the sky and lengthen your back and sides",{"type":899,"content":1852},[1853],{"type":902,"content":1854},[1855],{"type":825,"content":1856},[1857],{"text":1858,"type":828},"Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide",{"type":902,"content":1860},[1861],{"type":825,"content":1862},[1863],{"text":1864,"type":828},"Press down through the base of your thumb and index finger, reducing any weight in your wrists",{"type":902,"content":1866},[1867],{"type":825,"content":1868},[1869],{"text":1870,"type":828},"Straighten your arms, draw your forearms in, and lift away from the mat",{"type":902,"content":1872},[1873],{"type":825,"content":1874},[1875],{"text":1876,"type":828},"Rotate your upper arms out and slide your shoulders down your back",{"type":902,"content":1878},[1879],{"type":825,"content":1880},[1881],{"text":1882,"type":828},"Keep your neck long and align your ears between your upper arms",{"type":902,"content":1884},[1885],{"type":825,"content":1886},[1887],{"text":1888,"type":828},"Gaze toward your belly button",{"type":902,"content":1890},[1891],{"type":825,"content":1892},[1893],{"text":1894,"type":828},"Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding",{"type":902,"content":1896},[1897],{"type":825,"content":1898},[1899],{"text":1900,"type":828},"Continue to breathe and hold for 30 seconds",{"type":825,"content":1902},[1903],{"text":1904,"type":828},"Remember that warming up and cooling down is very important anytime you exercise, so spend as much time as you need with any additional stretching. Great job!",{"type":825,"content":1906},[1907],{"text":1908,"type":828},"Can’t get enough kickboxing? Here are some additional kickboxing workouts to add to your training:",{"type":899,"content":1910},[1911,1931,1946],{"type":902,"content":1912},[1913],{"type":825,"content":1914},[1915,1917,1921,1927],{"text":1916,"type":828}," ",{"text":1916,"type":828,"marks":1918},[1919],{"type":839,"attrs":1920},{"class":7},{"text":1922,"type":828,"marks":1923},"20-minute kickboxing workout",[1924],{"type":831,"attrs":1925},{"href":1926,"uuid":48,"anchor":48,"target":834,"linktype":48},"https://www.youtube.com/watch?v=bs7X3F-XYTc",{"text":836,"type":828,"marks":1928},[1929],{"type":839,"attrs":1930},{"class":7},{"type":902,"content":1932},[1933],{"type":825,"content":1934},[1935,1936,1940],{"text":1916,"type":828},{"text":1916,"type":828,"marks":1937},[1938],{"type":839,"attrs":1939},{"class":7},{"text":1941,"type":828,"marks":1942},"20-minute cardio kickboxing workout",[1943],{"type":831,"attrs":1944},{"href":1945,"uuid":48,"anchor":48,"target":834,"linktype":48},"https://www.youtube.com/watch?v=4ZNg816E15M",{"type":902,"content":1947},[1948],{"type":825,"content":1949},[1950,1951,1955,1961],{"text":1916,"type":828},{"text":1916,"type":828,"marks":1952},[1953],{"type":839,"attrs":1954},{"class":7},{"text":1956,"type":828,"marks":1957},"10-minute kickboxing burnout",[1958],{"type":831,"attrs":1959},{"href":1960,"uuid":48,"anchor":48,"target":834,"linktype":48},"https://www.youtube.com/watch?v=I6gtiZ7MiEo",{"text":836,"type":828,"marks":1962},[1963],{"type":839,"attrs":1964},{"class":7},{"type":825,"content":1966},[1967,1969,1975,1977,1981,1987],{"text":1968,"type":828},"For full access to a library of amazing workouts check out the free ",{"text":1970,"type":828,"marks":1971},"FightCamp App",[1972],{"type":831,"attrs":1973},{"href":1974,"uuid":48,"anchor":48,"target":834,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1976,"type":828},", the leader in ",{"text":1916,"type":828,"marks":1978},[1979],{"type":839,"attrs":1980},{"class":7},{"text":1982,"type":828,"marks":1983},"at-home boxing and kickboxing training",[1984],{"type":831,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"target":834,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1988,"type":828},". FightCamp offers training and resources for everyone, regardless of fitness level. Start your own journey towards a healthier and happier you – and find out just how transformative boxing and kickboxing can really be!",{"type":871,"attrs":1990,"content":1991},{"level":884},[1992],{"text":1993,"type":828},"Related Articles",{"type":825,"content":1995},[1996,2001,2002,2008,2009,2015,2016,2022,2023],{"text":1997,"type":828,"marks":1998},"The ULTIMATE Guide To Kickboxing",[1999],{"type":831,"attrs":2000},{"href":833,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":932},{"text":2003,"type":828,"marks":2004},"Three (3) Essential Kickboxing Techniques Using Strikes and Kicks",[2005],{"type":831,"attrs":2006},{"href":2007,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"type":932},{"text":2010,"type":828,"marks":2011},"Get Toned Fast With Kickboxing At-Home",[2012],{"type":831,"attrs":2013},{"href":2014,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":932},{"text":2017,"type":828,"marks":2018},"Add Some Kick To Your Workout With Kickboxing",[2019],{"type":831,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/add-some-kick-to-your-workout-with-kickboxing",{"type":932},{"text":2024,"type":828,"marks":2025},"5 Best Kicks In Kickboxing",[2026],{"type":831,"attrs":2027},{"href":2028,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2030,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2035,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2036,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2031,"component":118,"meta_info":2032,"meta_title":7,"block_image":2033,"cover_image":2034,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-09-13 00:00","article",{"_uid":2040,"title":657,"plugin":43,"description":2041},"4b5c7ac9-6121-4b49-b97a-78609a9bc73c","FightCamp Trainer Aaron Swenson takes us through an intense all-level 15-minute bodyweight workout for kickboxing that you can do anywhere, anytime.",{"id":2043,"alt":657,"name":7,"focus":48,"title":657,"filename":2044,"copyright":7,"fieldtype":50},3424859,"https://a.storyblok.com/f/115220/2400x990/81d28bffab/15-minute-bodyweight-workout-for-kickboxing.jpeg",[],[],"15-minute-bodyweight-workout-for-kickboxing","blogs/15-minute-bodyweight-workout-for-kickboxing",-1860,[],60887917,"b06201bf-0c38-4584-9011-e2fba94cd4b1","2021-09-13T11:44:00.000Z","training/{{story.slug}}",[],["Reactive",2057],[2058,2289,2530,2872,3104,3452],{"name":2059,"created_at":2060,"published_at":2061,"updated_at":2062,"id":2063,"uuid":2064,"content":2065,"slug":2281,"full_slug":2282,"sort_by_date":48,"position":2283,"tag_list":2284,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":2286,"first_published_at":2287,"release_id":48,"lang":60,"path":2054,"alternates":2288,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2066,"faqs":2067,"title":2059,"topic":2084,"author":803,"content":2099,"category":2265,"schedule":2273,"component":2038,"meta_info":2274,"cover_image":2277,"description":2276,"contributors":2280},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2068,2072,2076,2080],{"_uid":2069,"answer":2070,"question":2071,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2073,"answer":2074,"question":2075,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2077,"answer":2078,"question":2079,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2081,"answer":2082,"question":2083,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2085,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2097,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2098,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2086,"component":39,"meta_info":2094,"block_image":2095,"cover_image":2096,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2087,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2092,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2093,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2088,"component":118,"meta_info":2089,"meta_title":7,"block_image":2090,"cover_image":2091,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"type":822,"content":2100},[2101,2113,2125,2130,2134,2145,2149,2154,2158,2162,2168,2178,2191,2196,2207,2210,2219,2220,2225,2238,2248,2261],{"type":825,"content":2102},[2103,2105,2111],{"text":2104,"type":828},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":798,"type":828,"marks":2106},[2107],{"type":831,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"custom":2110,"target":834,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2112,"type":828}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":844,"attrs":2114},{"id":2115,"body":2116},"0a18151c-90cf-40c6-926a-b258a15847a9",[2117],{"_uid":2118,"link":2119,"image":2121,"title":2123,"component":869},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2120,"linktype":13,"fieldtype":14,"cached_url":2120},"https://youtu.be/oMc52QTWo1A",{"id":2122,"alt":2123,"name":7,"focus":48,"title":2123,"filename":2124,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":871,"attrs":2126,"content":2127},{"level":873},[2128],{"text":2129,"type":828},"The Rebellious Age",{"type":825,"content":2131},[2132],{"text":2133,"type":828},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":844,"attrs":2135},{"id":2115,"body":2136},[2137],{"url":2138,"_uid":2140,"image":2141,"component":897,"copyright_details":2144},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2142,"alt":798,"name":7,"focus":48,"title":798,"filename":2143,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":825,"content":2146},[2147],{"text":2148,"type":828},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":871,"attrs":2150,"content":2151},{"level":873},[2152],{"text":2153,"type":828},"It’s Time To Spar",{"type":825,"content":2155},[2156],{"text":2157,"type":828},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":825,"content":2159},[2160],{"text":2161,"type":828},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":871,"attrs":2163,"content":2164},{"level":873},[2165,2167],{"text":2166,"type":828},"Humbling Experience and A New Life Path",{"type":932},{"type":844,"attrs":2169},{"id":2115,"body":2170},[2171],{"url":2172,"_uid":2173,"image":2174,"component":897,"copyright_details":2177},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2175,"alt":798,"name":7,"focus":48,"title":798,"filename":2176,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":825,"content":2179},[2180,2182,2189],{"text":2181,"type":828},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2183,"type":828,"marks":2184},"body shot",[2185],{"type":831,"attrs":2186},{"href":2187,"uuid":48,"anchor":48,"custom":2188,"target":834,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2190,"type":828}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":871,"attrs":2192,"content":2193},{"level":873},[2194,2195],{"text":2083,"type":828},{"type":932},{"type":844,"attrs":2197},{"id":2115,"body":2198},[2199],{"url":2200,"_uid":2201,"image":2202,"component":897,"copyright_details":2206},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2203,"alt":2204,"name":7,"focus":48,"title":2204,"filename":2205,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":825,"content":2208},[2209],{"text":2082,"type":828},{"type":844,"attrs":2211},{"id":2212,"body":2213},"ce079800-7842-415f-8625-1c76bcc86c9f",[2214],{"_uid":2215,"text":2216,"image":2217,"author":2218,"component":852},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer",{"type":825},{"type":871,"attrs":2221,"content":2222},{"level":873},[2223],{"text":2224,"type":828},"Inspirational FightCamp Trainers",{"type":825,"content":2226},[2227,2229,2236],{"text":2228,"type":828},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2230,"type":828,"marks":2231},"FightCamp Trainers",[2232],{"type":831,"attrs":2233},{"href":2234,"uuid":48,"anchor":48,"custom":2235,"target":834,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2237,"type":828}," have you covered.",{"type":844,"attrs":2239},{"id":2115,"body":2240},[2241],{"url":2242,"_uid":2243,"image":2244,"component":897,"copyright_details":2247},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2245,"alt":809,"name":7,"focus":48,"title":809,"filename":2246,"copyright":7,"fieldtype":50},4342659,"https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":825,"content":2249},[2250,2252,2259],{"text":2251,"type":828},"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":2253,"type":828,"marks":2254},"FightCamp",[2255],{"type":831,"attrs":2256},{"href":2257,"uuid":48,"anchor":48,"custom":2258,"target":834,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2260,"type":828}," 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":825,"content":2262},[2263],{"text":2264,"type":828},"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":2266,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2271,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2272,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2267,"component":118,"meta_info":2268,"meta_title":7,"block_image":2269,"cover_image":2270,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2275,"title":2059,"plugin":43,"description":2276},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2278,"alt":2059,"name":7,"focus":48,"title":2059,"filename":2279,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[2285],"featured","38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2290,"created_at":2291,"published_at":2292,"updated_at":2293,"id":2294,"uuid":2295,"content":2296,"slug":2523,"full_slug":2524,"sort_by_date":48,"position":2525,"tag_list":2526,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":2527,"first_published_at":2528,"release_id":48,"lang":60,"path":2054,"alternates":2529,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2297,"faqs":2298,"title":2290,"topic":2307,"author":2322,"content":2323,"category":2504,"schedule":2512,"component":2038,"meta_info":2513,"cover_image":2517,"description":2521,"contributors":2522},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2299,2303],{"_uid":2300,"answer":2301,"question":2302,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2304,"answer":2305,"question":2306,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2308,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2320,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2309,"component":39,"meta_info":2317,"block_image":2318,"cover_image":2319,"internal_notes":7},{"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},[],[],{"_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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":822,"content":2324},[2325,2330,2334,2339,2343,2348,2352,2378,2383,2387,2392,2396,2401,2405,2410,2423,2428,2441,2446,2450,2455,2459,2464,2468,2473,2477,2482,2486,2491],{"type":871,"attrs":2326,"content":2327},{"level":873},[2328],{"text":2329,"type":828},"Staying Safe While Exercising in the Cold",{"type":825,"content":2331},[2332],{"text":2333,"type":828},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":871,"attrs":2335,"content":2336},{"level":884},[2337],{"text":2338,"type":828},"Watch the Windchill",{"type":825,"content":2340},[2341],{"text":2342,"type":828},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":871,"attrs":2344,"content":2345},{"level":884},[2346],{"text":2347,"type":828},"Protect Your Extremities",{"type":825,"content":2349},[2350],{"text":2351,"type":828},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":899,"content":2353},[2354,2360,2366,2372],{"type":902,"content":2355},[2356],{"type":825,"content":2357},[2358],{"text":2359,"type":828},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":902,"content":2361},[2362],{"type":825,"content":2363},[2364],{"text":2365,"type":828},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":902,"content":2367},[2368],{"type":825,"content":2369},[2370],{"text":2371,"type":828},"Wear a hat or headband that covers your ears",{"type":902,"content":2373},[2374],{"type":825,"content":2375},[2376],{"text":2377,"type":828},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":871,"attrs":2379,"content":2380},{"level":884},[2381],{"text":2382,"type":828},"Wear Layers",{"type":825,"content":2384},[2385],{"text":2386,"type":828},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":871,"attrs":2388,"content":2389},{"level":884},[2390],{"text":2391,"type":828},"Don’t Forget Sunscreen",{"type":825,"content":2393},[2394],{"text":2395,"type":828},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":871,"attrs":2397,"content":2398},{"level":873},[2399],{"text":2400,"type":828},"Getting Motivated to Workout in the Cold ",{"type":825,"content":2402},[2403],{"text":2404,"type":828},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":871,"attrs":2406,"content":2407},{"level":884},[2408],{"text":2409,"type":828},"Invest in New Activewear",{"type":825,"content":2411},[2412,2414,2421],{"text":2413,"type":828},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2415,"type":828,"marks":2416},"new workout gear",[2417],{"type":831,"attrs":2418},{"href":2419,"uuid":48,"anchor":48,"custom":2420,"target":834,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2422,"type":828}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":871,"attrs":2424,"content":2425},{"level":884},[2426],{"text":2427,"type":828},"Find a Workout Buddy",{"type":825,"content":2429},[2430,2432,2439],{"text":2431,"type":828},"Accountability! Accountability! Accountability! Finding a ",{"text":2433,"type":828,"marks":2434},"workout buddy",[2435],{"type":831,"attrs":2436},{"href":2437,"uuid":48,"anchor":48,"custom":2438,"target":834,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2440,"type":828}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":871,"attrs":2442,"content":2443},{"level":884},[2444],{"text":2445,"type":828},"Benefits of Working Out in the Cold",{"type":825,"content":2447},[2448],{"text":2449,"type":828},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":871,"attrs":2451,"content":2452},{"level":884},[2453],{"text":2454,"type":828},"Combat Seasonal Affective Disorder",{"type":825,"content":2456},[2457],{"text":2458,"type":828},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":871,"attrs":2460,"content":2461},{"level":884},[2462],{"text":2463,"type":828},"Boost Your Immune System",{"type":825,"content":2465},[2466],{"text":2467,"type":828},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":871,"attrs":2469,"content":2470},{"level":884},[2471],{"text":2472,"type":828},"Diverse Training Options",{"type":825,"content":2474},[2475],{"text":2476,"type":828},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":871,"attrs":2478,"content":2479},{"level":884},[2480],{"text":2481,"type":828},"Burn More Calories",{"type":825,"content":2483},[2484],{"text":2485,"type":828},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":871,"attrs":2487,"content":2488},{"level":873},[2489],{"text":2490,"type":828},"Train Like a Fighter in the Cold",{"type":825,"content":2492},[2493,2495,2502],{"text":2494,"type":828},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":2253,"type":828,"marks":2496},[2497,2500],{"type":831,"attrs":2498},{"href":2257,"uuid":48,"anchor":48,"custom":2499,"target":834,"linktype":13},{},{"type":2501},"underline",{"text":2503,"type":828}," 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":2505,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2510,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2506,"component":118,"meta_info":2507,"meta_title":7,"block_image":2508,"cover_image":2509,"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},[],[],"2023-01-29 00:00",{"_uid":2514,"title":2515,"plugin":43,"description":2516},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2518,"alt":2519,"name":7,"focus":7,"title":2519,"filename":2520,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[2285],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2531,"created_at":2532,"published_at":2533,"updated_at":2534,"id":2535,"uuid":2536,"content":2537,"slug":2866,"full_slug":2867,"sort_by_date":48,"position":2868,"tag_list":2869,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":2870,"first_published_at":2533,"release_id":48,"lang":60,"path":2054,"alternates":2871,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2538,"faqs":2539,"title":2531,"topic":2588,"author":2603,"content":2604,"category":2849,"schedule":2857,"component":2038,"meta_info":2858,"cover_image":2862,"description":2861,"contributors":2865},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2540,2544,2548,2552,2556,2560,2564,2568,2572,2576,2580,2584],{"_uid":2541,"answer":2542,"question":2543,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2545,"answer":2546,"question":2547,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2549,"answer":2550,"question":2551,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2553,"answer":2554,"question":2555,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2557,"answer":2558,"question":2559,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2561,"answer":2562,"question":2563,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2565,"answer":2566,"question":2567,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2569,"answer":2570,"question":2571,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2573,"answer":2574,"question":2575,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2577,"answer":2578,"question":2579,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2581,"answer":2582,"question":2583,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2585,"answer":2586,"question":2587,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2589,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2601,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2602,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2590,"component":39,"meta_info":2598,"block_image":2599,"cover_image":2600,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2591,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2596,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2597,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2592,"component":118,"meta_info":2593,"meta_title":7,"block_image":2594,"cover_image":2595,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":822,"content":2605},[2606,2626,2638,2650,2655,2659,2670,2674,2688,2692,2697,2700,2704,2715,2727,2731,2734,2739,2750,2762,2766,2769,2774,2785,2789,2793,2797,2800,2805,2816,2820,2824,2828,2833,2837,2845],{"type":825,"content":2607},[2608,2610,2616,2618,2624],{"text":2609,"type":828},"Out of the ",{"text":2611,"type":828,"marks":2612},"six (6) basic punches",[2613],{"type":831,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"target":834,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2617,"type":828}," in boxing, punch number one is the ",{"text":2619,"type":828,"marks":2620},"jab",[2621],{"type":831,"attrs":2622},{"href":2623,"uuid":48,"anchor":48,"target":834,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2625,"type":828},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":825,"content":2627},[2628,2630,2636],{"text":2629,"type":828},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2631,"type":828,"marks":2632},"Coach PJ",[2633],{"type":831,"attrs":2634},{"href":2635,"uuid":48,"anchor":48,"target":834,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2637,"type":828}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":844,"attrs":2639},{"id":2640,"body":2641},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2642],{"_uid":2643,"link":2644,"image":2646,"title":2648,"component":869},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2645,"linktype":13,"fieldtype":14,"cached_url":2645},"https://youtu.be/JM-8c3EqwZg",{"id":2647,"alt":2648,"name":7,"focus":48,"title":2648,"filename":2649,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":871,"attrs":2651,"content":2652},{"level":873},[2653],{"text":2654,"type":828},"5 Most Common Jab Mistakes",{"type":871,"attrs":2656,"content":2657},{"level":884},[2658],{"text":2551,"type":828},{"type":844,"attrs":2660},{"id":2640,"body":2661},[2662],{"url":2663,"_uid":2664,"image":2665,"component":897,"copyright_details":2669},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2666,"alt":2667,"name":7,"focus":48,"title":2667,"filename":2668,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":825,"content":2671},[2672],{"text":2673,"type":828},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":899,"content":2675},[2676,2682],{"type":902,"content":2677},[2678],{"type":825,"content":2679},[2680],{"text":2681,"type":828},"While extending the arm to punch",{"type":902,"content":2683},[2684],{"type":825,"content":2685},[2686],{"text":2687,"type":828},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":825,"content":2689},[2690],{"text":2691,"type":828},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":871,"attrs":2693,"content":2694},{"level":884},[2695],{"text":2696,"type":828},"How To Fix It:",{"type":825,"content":2698},[2699],{"text":2554,"type":828},{"type":871,"attrs":2701,"content":2702},{"level":884},[2703],{"text":2559,"type":828},{"type":844,"attrs":2705},{"id":2640,"body":2706},[2707],{"url":2708,"_uid":2709,"image":2710,"component":897,"copyright_details":2714},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2711,"alt":2712,"name":7,"focus":48,"title":2712,"filename":2713,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":825,"content":2716},[2717,2719,2725],{"text":2718,"type":828},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2720,"type":828,"marks":2721},"hook",[2722],{"type":831,"attrs":2723},{"href":2724,"uuid":48,"anchor":48,"target":834,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2726,"type":828}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":871,"attrs":2728,"content":2729},{"level":884},[2730],{"text":2696,"type":828},{"type":825,"content":2732},[2733],{"text":2562,"type":828},{"type":871,"attrs":2735,"content":2736},{"level":884},[2737],{"text":2738,"type":828},"3. Pushing the Jab",{"type":844,"attrs":2740},{"id":2640,"body":2741},[2742],{"url":2743,"_uid":2744,"image":2745,"component":897,"copyright_details":2749},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2746,"alt":2747,"name":7,"focus":48,"title":2747,"filename":2748,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":825,"content":2751},[2752,2754,2760],{"text":2753,"type":828},"“Pushing the jab” means leaning into the punch. In your ",{"text":2755,"type":828,"marks":2756},"boxing stance",[2757],{"type":831,"attrs":2758},{"href":2759,"uuid":48,"anchor":48,"target":834,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2761,"type":828},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":871,"attrs":2763,"content":2764},{"level":884},[2765],{"text":2696,"type":828},{"type":825,"content":2767},[2768],{"text":2570,"type":828},{"type":871,"attrs":2770,"content":2771},{"level":884},[2772],{"text":2773,"type":828},"4. Flaring Your Elbows",{"type":844,"attrs":2775},{"id":2640,"body":2776},[2777],{"url":2778,"_uid":2779,"image":2780,"component":897,"copyright_details":2784},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2781,"alt":2782,"name":7,"focus":48,"title":2782,"filename":2783,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":825,"content":2786},[2787],{"text":2788,"type":828},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":825,"content":2790},[2791],{"text":2792,"type":828},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":871,"attrs":2794,"content":2795},{"level":884},[2796],{"text":2696,"type":828},{"type":825,"content":2798},[2799],{"text":2578,"type":828},{"type":871,"attrs":2801,"content":2802},{"level":884},[2803],{"text":2804,"type":828},"5. Not Jabbing Enough",{"type":844,"attrs":2806},{"id":2640,"body":2807},[2808],{"url":2809,"_uid":2810,"image":2811,"component":897,"copyright_details":2815},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2812,"alt":2813,"name":7,"focus":48,"title":2813,"filename":2814,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":825,"content":2817},[2818],{"text":2819,"type":828},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":871,"attrs":2821,"content":2822},{"level":884},[2823],{"text":2696,"type":828},{"type":825,"content":2825},[2826],{"text":2827,"type":828},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":871,"attrs":2829,"content":2830},{"level":873},[2831],{"text":2832,"type":828},"Keep On Jabbing",{"type":825,"content":2834},[2835],{"text":2836,"type":828},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":825,"content":2838},[2839,2840,2844],{"text":2251,"type":828},{"text":2253,"type":828,"marks":2841},[2842],{"type":831,"attrs":2843},{"href":2257,"uuid":48,"anchor":48,"target":834,"linktype":13},{"text":2260,"type":828},{"type":825,"content":2846},[2847],{"text":2848,"type":828},"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":2850,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2855,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2851,"component":118,"meta_info":2852,"meta_title":7,"block_image":2853,"cover_image":2854,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2859,"title":2860,"plugin":43,"description":2861},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2863,"alt":2531,"name":7,"focus":48,"title":2531,"filename":2864,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[2285],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2873,"created_at":2874,"published_at":2875,"updated_at":2876,"id":2877,"uuid":2878,"content":2879,"slug":3097,"full_slug":3098,"sort_by_date":48,"position":3099,"tag_list":3100,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":3101,"first_published_at":3102,"release_id":48,"lang":60,"path":2054,"alternates":3103,"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":2880,"faqs":2881,"title":2873,"topic":2902,"author":2322,"content":2917,"category":3079,"schedule":3087,"component":2038,"meta_info":3088,"cover_image":3092,"description":3091,"contributors":3096},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2882,2886,2890,2894,2898],{"_uid":2883,"answer":2884,"question":2885,"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":2887,"answer":2888,"question":2889,"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":2891,"answer":2892,"question":2893,"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":2895,"answer":2896,"question":2897,"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":2899,"answer":2900,"question":2901,"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":2903,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2915,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2916,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2904,"component":39,"meta_info":2912,"block_image":2913,"cover_image":2914,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2905,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2910,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2906,"component":118,"meta_info":2907,"meta_title":7,"block_image":2908,"cover_image":2909,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":822,"content":2918},[2919,2923,2927,2931,2944,2948,2952,2957,2969,2982,2987,2998,3002,3024,3029,3040,3053,3058,3062,3067,3076],{"type":825,"content":2920},[2921],{"text":2922,"type":828},"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":825,"content":2924},[2925],{"text":2926,"type":828},"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":871,"attrs":2928,"content":2929},{"level":873},[2930],{"text":2885,"type":828},{"type":825,"content":2932},[2933,2935,2942],{"text":2934,"type":828},"According to the ",{"text":2936,"type":828,"marks":2937},"Mayo Clinic",[2938],{"type":831,"attrs":2939},{"href":2940,"uuid":48,"anchor":48,"custom":2941,"target":834,"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":2943,"type":828},", 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":825,"content":2945},[2946],{"text":2947,"type":828},"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":825,"content":2949},[2950],{"text":2951,"type":828},"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":871,"attrs":2953,"content":2954},{"level":873},[2955],{"text":2956,"type":828},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":844,"attrs":2958},{"id":2959,"body":2960},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2961],{"url":2962,"_uid":2963,"image":2964,"component":897,"copyright_details":2968},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2965,"alt":2966,"name":7,"focus":48,"title":2966,"filename":2967,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":825,"content":2970},[2971,2973,2980],{"text":2972,"type":828},"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":2974,"type":828,"marks":2975},"burn more calories",[2976],{"type":831,"attrs":2977},{"href":2978,"uuid":48,"anchor":48,"custom":2979,"target":834,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2981,"type":828}," even after you’re done working out.",{"type":871,"attrs":2983,"content":2984},{"level":873},[2985],{"text":2986,"type":828},"Kickboxing Is A Full Body Workout",{"type":844,"attrs":2988},{"id":2959,"body":2989},[2990],{"url":2991,"_uid":2992,"image":2993,"component":897,"copyright_details":2997},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2994,"alt":2995,"name":7,"focus":48,"title":2995,"filename":2996,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":825,"content":2999},[3000],{"text":3001,"type":828},"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":825,"content":3003},[3004,3006,3013,3015,3022],{"text":3005,"type":828},"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":3007,"type":828,"marks":3008},"all-level lower body workout",[3009],{"type":831,"attrs":3010},{"href":3011,"uuid":48,"anchor":48,"custom":3012,"target":834,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":3014,"type":828}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":3016,"type":828,"marks":3017},"upper body workout",[3018],{"type":831,"attrs":3019},{"href":3020,"uuid":48,"anchor":48,"custom":3021,"target":834,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":3023,"type":828}," led by Flo Master.",{"type":871,"attrs":3025,"content":3026},{"level":873},[3027],{"text":3028,"type":828},"Boxing Can Be Low-Impact",{"type":844,"attrs":3030},{"id":2959,"body":3031},[3032],{"url":3033,"_uid":3034,"image":3035,"component":897,"copyright_details":3039},{"id":7,"url":7,"linktype":2139,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":3036,"alt":3037,"name":7,"focus":48,"title":3037,"filename":3038,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":825,"content":3041},[3042,3044,3051],{"text":3043,"type":828},"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":3045,"type":828,"marks":3046},"shadowboxing",[3047],{"type":831,"attrs":3048},{"href":3049,"uuid":48,"anchor":48,"custom":3050,"target":834,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":3052,"type":828}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":871,"attrs":3054,"content":3055},{"level":873},[3056],{"text":3057,"type":828},"Kick Boring Cardio To The Curb",{"type":825,"content":3059},[3060],{"text":3061,"type":828},"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":871,"attrs":3063,"content":3064},{"level":873},[3065],{"text":3066,"type":828},"Train Like a Fighter",{"type":825,"content":3068},[3069,3070,3075],{"text":2251,"type":828},{"text":2253,"type":828,"marks":3071},[3072],{"type":831,"attrs":3073},{"href":2257,"uuid":48,"anchor":48,"custom":3074,"target":834,"linktype":13},{},{"text":2260,"type":828},{"type":825,"content":3077},[3078],{"text":2848,"type":828},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3080,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3085,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3086,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3081,"component":118,"meta_info":3082,"meta_title":7,"block_image":3083,"cover_image":3084,"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":3089,"title":3090,"plugin":43,"description":3091},"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":3093,"alt":3094,"name":7,"focus":48,"title":3094,"filename":3095,"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,[2285],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":3105,"created_at":3106,"published_at":3107,"updated_at":3108,"id":3109,"uuid":3110,"content":3111,"slug":3445,"full_slug":3446,"sort_by_date":48,"position":3447,"tag_list":3448,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":3449,"first_published_at":3450,"release_id":48,"lang":60,"path":2054,"alternates":3451,"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":3112,"faqs":3113,"title":3105,"topic":3126,"author":3141,"content":3142,"category":3426,"schedule":3434,"component":2038,"meta_info":3435,"cover_image":3439,"description":3443,"contributors":3444},"96feb388-d990-4f15-a1d8-bbd61d760f28",[3114,3118,3122],{"_uid":3115,"answer":3116,"question":3117,"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":3119,"answer":3120,"question":3121,"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":3123,"answer":3124,"question":3125,"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":3127,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3139,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3128,"component":39,"meta_info":3136,"block_image":3137,"cover_image":3138,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3129,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3130,"component":118,"meta_info":3131,"meta_title":7,"block_image":3132,"cover_image":3133,"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":822,"content":3143},[3144,3158,3162,3174,3179,3184,3214,3219,3246,3251,3273,3278,3300,3305,3327,3332,3359,3364,3380,3384,3408,3412,3423],{"type":825,"content":3145},[3146,3148,3156],{"text":3147,"type":828},"Post-workout ",{"text":3149,"type":828,"marks":3150},"stretches",[3151,3155],{"type":831,"attrs":3152},{"href":3153,"uuid":48,"anchor":48,"custom":3154,"target":834,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2501},{"text":3157,"type":828}," 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":871,"attrs":3159,"content":3160},{"level":873},[3161],{"text":3117,"type":828},{"type":825,"content":3163},[3164,3172],{"text":3165,"type":828,"marks":3166},"Research",[3167,3171],{"type":831,"attrs":3168},{"href":3169,"uuid":48,"anchor":48,"custom":3170,"target":834,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2501},{"text":3173,"type":828}," 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":871,"attrs":3175,"content":3176},{"level":873},[3177],{"text":3178,"type":828},"7 Stretches to Help You Recover Post-Workout",{"type":871,"attrs":3180,"content":3181},{"level":884},[3182],{"text":3183,"type":828},"Shoulder Flossing",{"type":3185,"attrs":3186,"content":3189},"ordered_list",{"order":3187},{"order":3188},1,[3190,3196,3202,3208],{"type":902,"content":3191},[3192],{"type":825,"content":3193},[3194],{"text":3195,"type":828},"Start in a standing position.",{"type":902,"content":3197},[3198],{"type":825,"content":3199},[3200],{"text":3201,"type":828},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":902,"content":3203},[3204],{"type":825,"content":3205},[3206],{"text":3207,"type":828},"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":902,"content":3209},[3210],{"type":825,"content":3211},[3212],{"text":3213,"type":828},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":871,"attrs":3215,"content":3216},{"level":884},[3217],{"text":3218,"type":828},"World's Greatest Stretch ",{"type":3185,"attrs":3220,"content":3221},{"order":3188},[3222,3228,3234,3240],{"type":902,"content":3223},[3224],{"type":825,"content":3225},[3226],{"text":3227,"type":828},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":902,"content":3229},[3230],{"type":825,"content":3231},[3232],{"text":3233,"type":828},"Next to the left hand, raise the left hand to the sky. ",{"type":902,"content":3235},[3236],{"type":825,"content":3237},[3238],{"text":3239,"type":828},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":902,"content":3241},[3242],{"type":825,"content":3243},[3244],{"text":3245,"type":828},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":871,"attrs":3247,"content":3248},{"level":884},[3249],{"text":3250,"type":828},"Kneeling Quad/Hip Flexor Stretch",{"type":3185,"attrs":3252,"content":3254},{"order":3253},{"order":3188},[3255,3261,3267],{"type":902,"content":3256},[3257],{"type":825,"content":3258},[3259],{"text":3260,"type":828},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":902,"content":3262},[3263],{"type":825,"content":3264},[3265],{"text":3266,"type":828},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":902,"content":3268},[3269],{"type":825,"content":3270},[3271],{"text":3272,"type":828},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":871,"attrs":3274,"content":3275},{"level":884},[3276],{"text":3277,"type":828},"Cat/Cow",{"type":3185,"attrs":3279,"content":3281},{"order":3280},{"order":3188},[3282,3288,3294],{"type":902,"content":3283},[3284],{"type":825,"content":3285},[3286],{"text":3287,"type":828},"Start on all fours, neutral spine. ",{"type":902,"content":3289},[3290],{"type":825,"content":3291},[3292],{"text":3293,"type":828},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":902,"content":3295},[3296],{"type":825,"content":3297},[3298],{"text":3299,"type":828},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":871,"attrs":3301,"content":3302},{"level":884},[3303],{"text":3304,"type":828},"Thread the Needle",{"type":3185,"attrs":3306,"content":3308},{"order":3307},{"order":3188},[3309,3315,3321],{"type":902,"content":3310},[3311],{"type":825,"content":3312},[3313],{"text":3314,"type":828},"Start on all fours. ",{"type":902,"content":3316},[3317],{"type":825,"content":3318},[3319],{"text":3320,"type":828},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":902,"content":3322},[3323],{"type":825,"content":3324},[3325],{"text":3326,"type":828},"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":871,"attrs":3328,"content":3329},{"level":884},[3330],{"text":3331,"type":828},"Thread the Needle With a Twist ",{"type":3185,"attrs":3333,"content":3335},{"order":3334},{"order":3188},[3336,3341,3347,3353],{"type":902,"content":3337},[3338],{"type":825,"content":3339},[3340],{"text":3314,"type":828},{"type":902,"content":3342},[3343],{"type":825,"content":3344},[3345],{"text":3346,"type":828},"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":902,"content":3348},[3349],{"type":825,"content":3350},[3351],{"text":3352,"type":828},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":902,"content":3354},[3355],{"type":825,"content":3356},[3357],{"text":3358,"type":828},"Return to the starting position.",{"type":871,"attrs":3360,"content":3361},{"level":884},[3362],{"text":3363,"type":828},"Scorpion Stretch (Prone) ",{"type":3185,"attrs":3365,"content":3367},{"order":3366},{"order":3188},[3368,3374],{"type":902,"content":3369},[3370],{"type":825,"content":3371},[3372],{"text":3373,"type":828},"Begin lying down, arms out in T. ",{"type":902,"content":3375},[3376],{"type":825,"content":3377},[3378],{"text":3379,"type":828},"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":871,"attrs":3381,"content":3382},{"level":873},[3383],{"text":3125,"type":828},{"type":825,"content":3385},[3386,3388,3396,3398,3406],{"text":3387,"type":828},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3389,"type":828,"marks":3390},"range of motion improvements",[3391,3395],{"type":831,"attrs":3392},{"href":3393,"uuid":48,"anchor":48,"custom":3394,"target":834,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2501},{"text":3397,"type":828},". 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":3399,"type":828,"marks":3400},"Studies",[3401,3405],{"type":831,"attrs":3402},{"href":3403,"uuid":48,"anchor":48,"custom":3404,"target":834,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2501},{"text":3407,"type":828}," 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":871,"attrs":3409,"content":3410},{"level":873},[3411],{"text":3066,"type":828},{"type":825,"content":3413},[3414,3415,3421],{"text":2251,"type":828},{"text":2253,"type":828,"marks":3416},[3417,3420],{"type":831,"attrs":3418},{"href":2257,"uuid":48,"anchor":48,"custom":3419,"target":834,"linktype":13},{},{"type":2501},{"text":3422,"type":828}," 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":825,"content":3424},[3425],{"text":2848,"type":828},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3427,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3432,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3433,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3428,"component":118,"meta_info":3429,"meta_title":7,"block_image":3430,"cover_image":3431,"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":3436,"title":3437,"plugin":43,"description":3438},"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":3440,"alt":3441,"name":7,"focus":7,"title":3441,"filename":3442,"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,[2285],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":3453,"created_at":3454,"published_at":3455,"updated_at":3456,"id":3457,"uuid":3458,"content":3459,"slug":3665,"full_slug":3666,"sort_by_date":48,"position":3667,"tag_list":3668,"is_startpage":9,"parent_id":2051,"meta_data":48,"group_id":3669,"first_published_at":3455,"release_id":48,"lang":60,"path":2054,"alternates":3670,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":3460,"faqs":3461,"title":3453,"topic":3478,"author":3493,"content":3494,"category":3646,"schedule":3654,"component":2038,"meta_info":3655,"cover_image":3659,"description":3663,"contributors":3664},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[3462,3466,3470,3474],{"_uid":3463,"answer":3464,"question":3465,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":3467,"answer":3468,"question":3469,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":3471,"answer":3472,"question":3473,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":3475,"answer":3476,"question":3477,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3479,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3491,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3480,"component":39,"meta_info":3488,"block_image":3489,"cover_image":3490,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3481,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3482,"component":118,"meta_info":3483,"meta_title":7,"block_image":3484,"cover_image":3485,"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":822,"content":3495},[3496,3500,3514,3518,3523,3526,3531,3536,3540,3545,3549,3554,3558,3563,3567,3572,3586,3590,3594,3598,3602,3607,3611,3625,3629,3633,3643],{"type":825,"content":3497},[3498],{"text":3499,"type":828},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":825,"content":3501},[3502,3504,3512],{"text":3503,"type":828},"Running for boxers is a critical element of ",{"text":3505,"type":828,"marks":3506},"roadwork drills",[3507,3511],{"type":831,"attrs":3508},{"href":3509,"uuid":48,"anchor":48,"custom":3510,"target":834,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2501},{"text":3513,"type":828}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":825,"content":3515},[3516],{"text":3517,"type":828},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":871,"attrs":3519,"content":3520},{"level":873},[3521],{"text":3522,"type":828},"Is Running Good for Boxing?",{"type":825,"content":3524},[3525],{"text":3464,"type":828},{"type":871,"attrs":3527,"content":3528},{"level":873},[3529],{"text":3530,"type":828},"Benefits of Running for Boxers",{"type":871,"attrs":3532,"content":3533},{"level":884},[3534],{"text":3535,"type":828},"Builds Endurance & Stamina",{"type":825,"content":3537},[3538],{"text":3539,"type":828},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":871,"attrs":3541,"content":3542},{"level":884},[3543],{"text":3544,"type":828},"Improves Cardiovascular System",{"type":825,"content":3546},[3547],{"text":3548,"type":828},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":871,"attrs":3550,"content":3551},{"level":884},[3552],{"text":3553,"type":828},"Strengthens Lower Body",{"type":825,"content":3555},[3556],{"text":3557,"type":828},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":871,"attrs":3559,"content":3560},{"level":884},[3561],{"text":3562,"type":828},"Teaches Discipline",{"type":825,"content":3564},[3565],{"text":3566,"type":828},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":871,"attrs":3568,"content":3569},{"level":884},[3570],{"text":3571,"type":828},"Enhances Mental Clarity",{"type":825,"content":3573},[3574,3576,3584],{"text":3575,"type":828},"Much like boxing, running can be a form of ",{"text":3577,"type":828,"marks":3578},"meditative movement",[3579,3583],{"type":831,"attrs":3580},{"href":3581,"uuid":48,"anchor":48,"custom":3582,"target":834,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2501},{"text":3585,"type":828}," that clears your head and focuses your mind.",{"type":871,"attrs":3587,"content":3588},{"level":873},[3589],{"text":3473,"type":828},{"type":825,"content":3591},[3592],{"text":3593,"type":828},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":825,"content":3595},[3596],{"text":3597,"type":828},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":825,"content":3599},[3600],{"text":3601,"type":828},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":871,"attrs":3603,"content":3604},{"level":873},[3605],{"text":3606,"type":828},"How Long Should I Be Running for Boxing?",{"type":825,"content":3608},[3609],{"text":3610,"type":828},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":825,"content":3612},[3613,3615,3623],{"text":3614,"type":828},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":3616,"type":828,"marks":3617},"10 minutes of running",[3618,3622],{"type":831,"attrs":3619},{"href":3620,"uuid":48,"anchor":48,"custom":3621,"target":834,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2501},{"text":3624,"type":828}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":825,"content":3626},[3627],{"text":3628,"type":828},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":871,"attrs":3630,"content":3631},{"level":873},[3632],{"text":3066,"type":828},{"type":825,"content":3634},[3635,3636,3642],{"text":2251,"type":828},{"text":2253,"type":828,"marks":3637},[3638,3641],{"type":831,"attrs":3639},{"href":2257,"uuid":48,"anchor":48,"custom":3640,"target":834,"linktype":13},{},{"type":2501},{"text":3422,"type":828},{"type":825,"content":3644},[3645],{"text":2264,"type":828},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3647,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3652,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3648,"component":118,"meta_info":3649,"meta_title":7,"block_image":3650,"cover_image":3651,"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},[],[],"2023-01-28 00:00",{"_uid":3656,"title":3657,"plugin":43,"description":3658},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":3660,"alt":3661,"name":7,"focus":7,"title":3661,"filename":3662,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[2285],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2038,"created_at":3672,"published_at":3673,"updated_at":3674,"id":3675,"uuid":3676,"content":3677,"slug":2038,"full_slug":3698,"sort_by_date":48,"position":446,"tag_list":3699,"is_startpage":9,"parent_id":3700,"meta_data":48,"group_id":3701,"first_published_at":3702,"release_id":48,"lang":60,"path":7,"alternates":3703,"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":3678,"component":3679,"meta_info":3680,"custom_content_list":3682},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3681,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3683,3688,3693],{"_uid":3684,"label":3685,"value":3686,"dev_id":3687,"component":828},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3689,"label":3690,"value":3691,"dev_id":3692,"component":828},"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":3694,"label":3695,"value":3696,"dev_id":3697,"component":828},"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",[],1785892820993]