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New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1271,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1263,"full_slug":1264,"sort_by_date":48,"position":1265,"tag_list":1266,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":1268,"first_published_at":1269,"release_id":48,"lang":60,"path":7,"alternates":1270,"default_full_slug":48,"translated_slugs":48},"5-Minute Dynamic Warm-Up Routine","2021-11-12T14:22:01.062Z","2022-09-26T19:58:19.805Z","2022-09-26T19:58:19.865Z",85112251,"b86f3dd6-7db6-4737-a0d5-3b308e1d2871",{"_uid":664,"faqs":665,"title":657,"topic":695,"author":710,"content":736,"category":1246,"schedule":1254,"component":1255,"meta_info":1256,"cover_image":1259,"description":1258,"email_capture":1262},"180a4219-b7fa-4b2d-bb94-5982e9eb7f8b",[666,671,675,679,683,687,691],{"_uid":667,"answer":668,"question":669,"component":670},"ab79c674-2b58-4af7-b59c-66ea0bf076e9","- Keeping your movements slow and controlled, begin to march in place\n- Focus on good knee drive and raising the knee up past hip-height","Pre-Workout Warm-Up: Marching in Place (30 seconds)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"42e4c195-911f-4cb8-895e-5fd7369df2b1","- Similar to marching in place, add a little bounce to your march as if you were to skip in place\n- Focus on controlled motion and raising the knee up above hip-height","Pre-Workout Warm-Up: A-Skips (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"7dd60f98-ed1d-4142-a885-40e4facf82b2","This exercise is a great way to warm up the posterior chain, notably the glutes, hamstrings, and calves.\n- Start standing tall and place your left heel on the ground while simultaneously raising your left toes skywards\n- Keep your leg as straight as you can with a slight bend in your knee\n- Shift your hips back, performing a hip hinge, and reach down with your right hand trying to touch your left toes\n- Slowly rise up returning back to a standing position\n- Switch arms and legs and repeat\n- Continue for 30 seconds","Pre-Workout Warm-Up: Heel Down, Toe Up (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"605f9b56-ed84-491e-8294-38c53b85b5a5","- Tap each of the following body parts in order with your hands: knees, toes, knees, and then, reach up (for the “sky”)\n- Take your time going through the motions, making sure to tap each appropriate body part, and fully reaching up, getting on the toes. Once you get the hang of it you can speed it up","Pre-Workout Warm-Up: Skyscrapers (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"f8f7547f-60ce-4a65-bba9-cd7f34f3cee4","- Start in a tall, standing position, keeping your feet in the same spot throughout the movement\n- Bend over at your hips, knees slightly bent, until your hands are on the floor\n- Walk your hands out until you are in a plank position, arms locked out\n- Perform a push-up\n- When you reach the top of your push-up, do a shoulder tap with each arm\n- Walk your hands back towards your feet and rise back up to a standing position\n- Finally, reach up towards the ceiling\n- Repeat for 1 minute","Pre-Workout Warm-Up: Inchworms (1 minute)",{"_uid":688,"answer":689,"question":690,"component":670},"664b3322-f962-43de-95c8-ea18bc13ee17","This exercise is the same concept as the A-Skip above but with a twist.\n- Repeat the A-Skip exercise, but after the first right knee skip (up) and once your foot taps the ground, drive your same knee upwards and out again, pointing it out perpendicular to your body (out)\n- Tap it back down to the ground\n- Switch legs and repeat\n\nThis can take time to get down, so go slowly at first and control the movement. Once you get the hang of it, stay on the balls of your feet and get a rhythm going as if you were jumping rope, maintaining a good upright posture.","Pre-Workout Warm-Up: A-Skip - Up and Out (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"fe5017e8-62c5-47bc-938c-61241bbb7a11","- Drop down on the ground and lie on your back, knees bent at 90 degrees, feet flat on the ground\n- Perform a full sit-up\n- Slowly lower yourself back down to the ground until your lower and mid-back make contact with the ground\n- From there, transfer to a hollow body hold: Lower back in contact with the ground, legs raised off the ground six inches, arms fully extended overhead back behind you, keeping the core engaged\n- Hold for 2 seconds and then reset\n- Repeat","Pre-Workout Warm-Up: Sit-Up + Hollow Hold (1 minute)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":729,"full_slug":730,"sort_by_date":48,"position":446,"tag_list":731,"is_startpage":9,"parent_id":732,"meta_data":48,"group_id":733,"first_published_at":734,"release_id":48,"lang":60,"path":48,"alternates":735,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":725,"social_link_twitter":726,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":727,"social_link_linkedin":7,"social_link_instagram":728,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":737,"content":738},"doc",[739,777,793,807,814,820,830,846,852,861,875,884,890,899,915,953,959,968,972,980,984,990,999,1049,1055,1064,1068,1088,1104,1110,1119,1157,1173,1206,1212],{"type":740,"content":741},"paragraph",[742,745,751,758,763,765,769,775],{"text":743,"type":744},"Boxing and ","text",{"text":746,"type":744,"marks":747}," ",[748],{"type":749,"attrs":750},"styled",{"class":7},{"text":151,"type":744,"marks":752},[753],{"type":754,"attrs":755},"link",{"href":756,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing","_blank",{"text":759,"type":744,"marks":760},"  ",[761],{"type":749,"attrs":762},{"class":7},{"text":764,"type":744},"are high-intensity, heart-pumping, total-body workouts that burn calories, build strength and flexibility, and tone the entire body. One of the best ways to get your body ready for a workout is to do some ",{"text":746,"type":744,"marks":766},[767],{"type":749,"attrs":768},{"class":7},{"text":770,"type":744,"marks":771},"dynamic exercises",[772],{"type":754,"attrs":773},{"href":774,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/dynamic-static-neck-stretches-for-boxing-kickboxing",{"text":776,"type":744},". These active movements slowly warm up the muscles and joints while taking them through their full range of motion, increasing blood flow to the muscles, and getting them ready for intense activity. Throughout each of the movements below, be sure to focus on controlling the breath. Controlled breath is key in the warm-up as it gradually increases the heart rate.",{"type":740,"content":778},[779,785,789,791],{"text":780,"type":744,"marks":781},"FightCamp",[782],{"type":754,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":759,"type":744,"marks":786},[787],{"type":749,"attrs":788},{"class":7},{"text":790,"type":744},"Trainer Coach PJ shares one of his favorite 5-minute dynamic warm-up routines to get you ready for fighting action.",{"type":792},"hard_break",{"type":794,"attrs":795},"blok",{"id":796,"body":797},"e78934de-8f85-4c74-90c9-6f3af0dde17a",[798],{"_uid":799,"link":800,"image":802,"title":804,"component":806},"i-25f512bb-1d71-4929-8d18-2f5d896790cc",{"id":7,"url":801,"linktype":13,"fieldtype":14,"cached_url":801},"https://youtu.be/dR0Nx5SycKQ",{"id":803,"alt":804,"name":7,"focus":48,"title":804,"filename":805,"copyright":7,"fieldtype":50},3397428,"5 Minute Pre Workout Exercises | Dynamic Warm Up","https://a.storyblok.com/f/115220/1244x700/dc4e9a50bf/5-minute-dynamic-warm-up-routine-youtube-video.jpg","image_video_link",{"type":808,"attrs":809,"content":811},"heading",{"level":810},2,[812],{"text":813,"type":744},"7 Move Pre-Workout Routine",{"type":808,"attrs":815,"content":816},{"level":810},[817,819],{"text":818,"type":744},"Marching in Place (30 seconds)",{"type":792},{"type":794,"attrs":821},{"id":796,"body":822},[823],{"_uid":824,"image":825,"component":829},"i-a4b622f3-f34c-474f-a45f-1f541d0ac085",{"id":826,"alt":827,"name":7,"focus":48,"title":827,"filename":828,"copyright":7,"fieldtype":50},3397431,"Coach PJ Marching In Place","https://a.storyblok.com/f/115220/1100x1100/041895425d/marching_in_place.jpg","content_image",{"type":831,"content":832},"bullet_list",[833,840],{"type":834,"content":835},"list_item",[836],{"type":740,"content":837},[838],{"text":839,"type":744},"Keeping your movements slow and controlled, begin to march in place",{"type":834,"content":841},[842],{"type":740,"content":843},[844],{"text":845,"type":744},"Focus on good knee drive and raising the knee up past hip-height",{"type":808,"attrs":847,"content":848},{"level":810},[849,851],{"text":850,"type":744},"A-Skips (30 seconds)",{"type":792},{"type":794,"attrs":853},{"id":796,"body":854},[855],{"_uid":856,"image":857,"component":829},"i-1f050f22-0a25-4fee-9db1-ae1fc3096299",{"id":858,"alt":859,"name":7,"focus":48,"title":859,"filename":860,"copyright":7,"fieldtype":50},3397432,"Coach PJ Doing A-Skips","https://a.storyblok.com/f/115220/1100x1100/707103369c/a-skips.jpg",{"type":831,"content":862},[863,869],{"type":834,"content":864},[865],{"type":740,"content":866},[867],{"text":868,"type":744},"Similar to marching in place, add a little bounce to your march as if you were to skip in place",{"type":834,"content":870},[871],{"type":740,"content":872},[873],{"text":874,"type":744},"Focus on controlled motion and raising the knee up above hip-height",{"type":740,"content":876},[877,882],{"text":878,"type":744,"marks":879},"Key focus",[880],{"type":881},"bold",{"text":883,"type":744},": In this exercise, arm drive is more active than the marching in place arm drive. Your arms should be at 90 degrees. Drive your hand back to your hip pocket and up through chin height. Make sure to not cross the midline of the chest during arm drive.",{"type":808,"attrs":885,"content":886},{"level":810},[887,889],{"text":888,"type":744},"Heel Down, Toe Up (30 seconds)",{"type":792},{"type":794,"attrs":891},{"id":796,"body":892},[893],{"_uid":894,"image":895,"component":829},"i-fe10f702-d088-409b-ba0e-b5913c693185",{"id":896,"alt":897,"name":7,"focus":48,"title":897,"filename":898,"copyright":7,"fieldtype":50},3397433,"Coach PJ Doing Heel Down & Toe Ups","https://a.storyblok.com/f/115220/1100x1100/6c050cc08d/heel_down_toe_up.jpg",{"type":740,"content":900},[901,903,907,913],{"text":902,"type":744},"This exercise is a great way to warm up the posterior chain, notably the ",{"text":746,"type":744,"marks":904},[905],{"type":749,"attrs":906},{"class":7},{"text":908,"type":744,"marks":909},"glutes",[910],{"type":754,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{"text":914,"type":744},", hamstrings, and calves.",{"type":831,"content":916},[917,923,929,935,941,947],{"type":834,"content":918},[919],{"type":740,"content":920},[921],{"text":922,"type":744},"Start standing tall and place your left heel on the ground while simultaneously raising your left toes skywards",{"type":834,"content":924},[925],{"type":740,"content":926},[927],{"text":928,"type":744},"Keep your leg as straight as you can with a slight bend in your knee",{"type":834,"content":930},[931],{"type":740,"content":932},[933],{"text":934,"type":744},"Shift your hips back, performing a hip hinge, and reach down with your right hand trying to touch your left toes",{"type":834,"content":936},[937],{"type":740,"content":938},[939],{"text":940,"type":744},"Slowly rise up returning back to a standing position",{"type":834,"content":942},[943],{"type":740,"content":944},[945],{"text":946,"type":744},"Switch arms and legs and repeat",{"type":834,"content":948},[949],{"type":740,"content":950},[951],{"text":952,"type":744},"Continue for 30 seconds",{"type":808,"attrs":954,"content":955},{"level":810},[956,958],{"text":957,"type":744},"Skyscrapers (30 seconds)",{"type":792},{"type":794,"attrs":960},{"id":796,"body":961},[962],{"_uid":963,"image":964,"component":829},"i-4bdaab7d-38fb-4ab6-abd4-160f9e1bc39f",{"id":965,"alt":966,"name":7,"focus":48,"title":966,"filename":967,"copyright":7,"fieldtype":50},3397434,"Coach PJ Doing Skyscrapers","https://a.storyblok.com/f/115220/1100x1100/5dfabebd4b/skyscrapers.jpg",{"type":740,"content":969},[970],{"text":971,"type":744},"The easiest way to describe this movement is to visualize the children's rhyme: head, shoulders, knees, and toes, knees and toes.",{"type":831,"content":973},[974],{"type":834,"content":975},[976],{"type":740,"content":977},[978],{"text":979,"type":744},"Tap each of the following body parts in order with your hands: knees, toes, knees, and then, reach up (for the “sky”)",{"type":740,"content":981},[982],{"text":983,"type":744},"Take your time going through the motions, making sure to tap each appropriate body part, and fully reaching up, getting on the toes. Once you get the hang of it you can speed it up.",{"type":808,"attrs":985,"content":986},{"level":810},[987,989],{"text":988,"type":744},"Inchworms (1 minute)",{"type":792},{"type":794,"attrs":991},{"id":796,"body":992},[993],{"_uid":994,"image":995,"component":829},"i-1a25d7e7-81d9-4526-93da-60019d3f616a",{"id":996,"alt":997,"name":7,"focus":48,"title":997,"filename":998,"copyright":7,"fieldtype":50},3397435,"Coach PJ Doing Inchworms","https://a.storyblok.com/f/115220/1100x1100/b7f3fccc65/inchworms.jpg",{"type":831,"content":1000},[1001,1007,1013,1019,1025,1031,1037,1043],{"type":834,"content":1002},[1003],{"type":740,"content":1004},[1005],{"text":1006,"type":744},"Start in a tall, standing position, keeping your feet in the same spot throughout the movement",{"type":834,"content":1008},[1009],{"type":740,"content":1010},[1011],{"text":1012,"type":744},"Bend over at your hips, knees slightly bent, until your hands are on the floor",{"type":834,"content":1014},[1015],{"type":740,"content":1016},[1017],{"text":1018,"type":744},"Walk your hands out until you are in a plank position, arms locked out",{"type":834,"content":1020},[1021],{"type":740,"content":1022},[1023],{"text":1024,"type":744},"Perform a push-up",{"type":834,"content":1026},[1027],{"type":740,"content":1028},[1029],{"text":1030,"type":744},"When you reach the top of your push-up, do a shoulder tap with each arm",{"type":834,"content":1032},[1033],{"type":740,"content":1034},[1035],{"text":1036,"type":744},"Walk your hands back towards your feet and rise back up to a standing position",{"type":834,"content":1038},[1039],{"type":740,"content":1040},[1041],{"text":1042,"type":744},"Finally, reach up towards the ceiling",{"type":834,"content":1044},[1045],{"type":740,"content":1046},[1047],{"text":1048,"type":744},"Repeat for 1 minute",{"type":808,"attrs":1050,"content":1051},{"level":810},[1052,1054],{"text":1053,"type":744},"A-Skip - Up and Out (30 seconds)",{"type":792},{"type":794,"attrs":1056},{"id":796,"body":1057},[1058],{"_uid":1059,"image":1060,"component":829},"i-ef3c89d7-e44f-4fb4-9127-00b97febfa4b",{"id":1061,"alt":1062,"name":7,"focus":48,"title":1062,"filename":1063,"copyright":7,"fieldtype":50},3397437,"Coach PJ Doing A-Skips Up and Out","https://a.storyblok.com/f/115220/1100x1100/c9a47f2a56/a-skip_up-and-out.jpg",{"type":740,"content":1065},[1066],{"text":1067,"type":744},"This exercise is the same concept as the A-Skip above but with a twist.",{"type":831,"content":1069},[1070,1076,1082],{"type":834,"content":1071},[1072],{"type":740,"content":1073},[1074],{"text":1075,"type":744},"Repeat the A-Skip exercise, but after the first right knee skip (up) and once your foot taps the ground, drive your same knee upwards and out again, pointing it out perpendicular to your body (out)",{"type":834,"content":1077},[1078],{"type":740,"content":1079},[1080],{"text":1081,"type":744},"Tap it back down to the ground",{"type":834,"content":1083},[1084],{"type":740,"content":1085},[1086],{"text":1087,"type":744},"Switch legs and repeat",{"type":740,"content":1089},[1090,1092,1096,1102],{"text":1091,"type":744},"This can take time to get down, so go slowly at first and control the movement. Once you get the hang of it, stay on the balls of your feet and get a rhythm going as if you were ",{"text":746,"type":744,"marks":1093},[1094],{"type":749,"attrs":1095},{"class":7},{"text":1097,"type":744,"marks":1098},"jumping rope",[1099],{"type":754,"attrs":1100},{"href":1101,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":1103,"type":744},", maintaining a good upright posture.",{"type":808,"attrs":1105,"content":1106},{"level":810},[1107,1109],{"text":1108,"type":744},"Sit-Up + Hollow Hold (1 minute)",{"type":792},{"type":794,"attrs":1111},{"id":796,"body":1112},[1113],{"_uid":1114,"image":1115,"component":829},"i-6c5e3d63-88f4-4cd2-a6cd-21743239749c",{"id":1116,"alt":1117,"name":7,"focus":48,"title":1117,"filename":1118,"copyright":7,"fieldtype":50},3397439,"Coach PJ Doing Sit-Ups & Hollow Holds","https://a.storyblok.com/f/115220/1100x1100/ba45446506/sit-up_hollow_hold.jpg",{"type":831,"content":1120},[1121,1127,1133,1139,1145,1151],{"type":834,"content":1122},[1123],{"type":740,"content":1124},[1125],{"text":1126,"type":744},"Drop down on the ground and lie on your back, knees bent at 90 degrees, feet flat on the ground",{"type":834,"content":1128},[1129],{"type":740,"content":1130},[1131],{"text":1132,"type":744},"Perform a full sit-up",{"type":834,"content":1134},[1135],{"type":740,"content":1136},[1137],{"text":1138,"type":744},"Slowly lower yourself back down to the ground until your lower and mid-back make contact with the ground",{"type":834,"content":1140},[1141],{"type":740,"content":1142},[1143],{"text":1144,"type":744},"From there, transfer to a hollow body hold: Lower back in contact with the ground, legs raised off the ground six inches, arms fully extended overhead back behind you, keeping the core engaged",{"type":834,"content":1146},[1147],{"type":740,"content":1148},[1149],{"text":1150,"type":744},"Hold for 2 seconds and then reset",{"type":834,"content":1152},[1153],{"type":740,"content":1154},[1155],{"text":1156,"type":744},"Repeat",{"type":740,"content":1158},[1159,1161,1165,1171],{"text":1160,"type":744},"After the full five minutes, your heart rate will be up and your muscles will be primed for action. These drills are not only a great way to warm up before a workout, but they can also be used after a workout as a ",{"text":746,"type":744,"marks":1162},[1163],{"type":749,"attrs":1164},{"class":7},{"text":1166,"type":744,"marks":1167},"cool down",[1168],{"type":754,"attrs":1169},{"href":1170,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":1172,"type":744},", if performed slowly enough and controlled to lower your heart rate. Remember, controlled breath is key to properly elevating the heart rate. The same is true for the cool down.",{"type":740,"content":1174},[1175,1177,1181,1182,1188,1190,1194,1200,1204],{"text":1176,"type":744},"Now you’re ready to rock out your workout. If you’re not sure where to start, check out our boxing and kickboxing workouts on our ",{"text":780,"type":744,"marks":1178},[1179],{"type":754,"attrs":1180},{"href":784,"uuid":48,"anchor":48,"target":757,"linktype":48},{"text":746,"type":744},{"text":1183,"type":744,"marks":1184},"YouTube channel",[1185],{"type":754,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://bit.ly/3oYefXf",{"text":1189,"type":744}," and ",{"text":746,"type":744,"marks":1191},[1192],{"type":749,"attrs":1193},{"class":7},{"text":1195,"type":744,"marks":1196},"start training",[1197],{"type":754,"attrs":1198},{"href":1199,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":759,"type":744,"marks":1201},[1202],{"type":749,"attrs":1203},{"class":7},{"text":1205,"type":744},"today.",{"type":808,"attrs":1207,"content":1209},{"level":1208},3,[1210],{"text":1211,"type":744},"Related Articles",{"type":740,"content":1213},[1214,1220,1221,1226,1227,1233,1234,1240,1241],{"text":1215,"type":744,"marks":1216},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1217],{"type":754,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":792},{"text":1222,"type":744,"marks":1223},"Dynamic & Static Neck Stretches For Boxing/Kickboxing",[1224],{"type":754,"attrs":1225},{"href":774,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":792},{"text":1228,"type":744,"marks":1229},"Kickboxing Static Leg Stretches For Your BEST Kicks",[1230],{"type":754,"attrs":1231},{"href":1232,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxing-static-leg-stretches-for-your-best-kicks",{"type":792},{"text":1235,"type":744,"marks":1236},"8 Minute Cool Down Static Stretching Routine For Boxing",[1237],{"type":754,"attrs":1238},{"href":1239,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"type":792},{"text":1242,"type":744,"marks":1243},"3 Glute-Strengthening Exercises For Boxing (No Equipment Needed)",[1244],{"type":754,"attrs":1245},{"href":912,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1247,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1252,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1253,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1248,"component":118,"meta_info":1249,"meta_title":7,"block_image":1250,"cover_image":1251,"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},[],[],"2021-06-18 00:00","article",{"_uid":1257,"title":657,"plugin":43,"description":1258},"6d86c3af-fcd2-496b-9214-dd998b9eebc7","FightCamp’s Coach PJ leads you through a quick 7 exercise 5-minute dynamic warm-up routine to get you ready for your intense boxing or kickboxing workouts.",{"id":1260,"alt":657,"name":7,"focus":48,"title":657,"filename":1261,"copyright":7,"fieldtype":50},3397426,"https://a.storyblok.com/f/115220/2400x990/04ec67df25/5-minute-dynamic-warm-up-routine.jpg",[],"5-minute-dynamic-warm-up-routine","blogs/5-minute-dynamic-warm-up-routine",-1080,[],60887917,"5b37f19e-3182-4788-b11f-8430bf8a77c9","2021-06-18T02:34:00.000Z",[],["Reactive",1272],[1273,1701,2117,2466,2806,2995],{"name":1274,"created_at":1275,"published_at":1276,"updated_at":1277,"id":1278,"uuid":1279,"content":1280,"slug":1692,"full_slug":1693,"sort_by_date":48,"position":1694,"tag_list":1695,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":1697,"first_published_at":1698,"release_id":48,"lang":60,"path":1699,"alternates":1700,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1281,"faqs":1282,"title":1274,"topic":1303,"author":1318,"content":1319,"category":1676,"schedule":1684,"component":1255,"meta_info":1685,"cover_image":1688,"description":1687,"contributors":1691},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1283,1287,1291,1295,1299],{"_uid":1284,"answer":1285,"question":1286,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1288,"answer":1289,"question":1290,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1292,"answer":1293,"question":1294,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1296,"answer":1297,"question":1298,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1300,"answer":1301,"question":1302,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1304,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1316,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1317,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1305,"component":39,"meta_info":1313,"block_image":1314,"cover_image":1315,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1306,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1311,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1312,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1307,"component":118,"meta_info":1308,"meta_title":7,"block_image":1309,"cover_image":1310,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":737,"content":1320},[1321,1325,1328,1340,1345,1350,1415,1420,1446,1451,1455,1460,1468,1481,1486,1497,1502,1513,1518,1529,1534,1546,1551,1562,1567,1587,1592,1597,1617,1622,1641,1646,1659,1664],{"type":740,"content":1322},[1323],{"text":1324,"type":744},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":740,"content":1326},[1327],{"text":1285,"type":744},{"type":794,"attrs":1329},{"id":1330,"body":1331},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1332],{"_uid":1333,"link":1334,"image":1336,"title":1338,"component":806},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1335,"linktype":13,"fieldtype":14,"cached_url":1335},"https://pin.it/2zdpNMs",{"id":1337,"alt":1338,"name":7,"focus":48,"title":1338,"filename":1339,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":808,"attrs":1341,"content":1342},{"level":810},[1343],{"text":1344,"type":744},"Top Rock Step-By-Step",{"type":808,"attrs":1346,"content":1347},{"level":1208},[1348],{"text":1349,"type":744},"The Feet",{"type":831,"content":1351},[1352,1358,1378,1384,1403,1409],{"type":834,"content":1353},[1354],{"type":740,"content":1355},[1356],{"text":1357,"type":744},"Begin by starting in an athletic stance on the balls of your feet",{"type":834,"content":1359},[1360,1364],{"type":740,"content":1361},[1362],{"text":1363,"type":744},"To start, being by doing a “step out”",{"type":831,"content":1365},[1366,1372],{"type":834,"content":1367},[1368],{"type":740,"content":1369},[1370],{"text":1371,"type":744},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":834,"content":1373},[1374],{"type":740,"content":1375},[1376],{"text":1377,"type":744},"Pause for a half-second",{"type":834,"content":1379},[1380],{"type":740,"content":1381},[1382],{"text":1383,"type":744},"Return to the starting stance by performing a slight hop backward",{"type":834,"content":1385},[1386,1390],{"type":740,"content":1387},[1388],{"text":1389,"type":744},"Once returned, perform the opposite foot “step out”",{"type":831,"content":1391},[1392,1398],{"type":834,"content":1393},[1394],{"type":740,"content":1395},[1396],{"text":1397,"type":744},"Make sure the step out is in front of the opposite foot and crosses over",{"type":834,"content":1399},[1400],{"type":740,"content":1401},[1402],{"text":1377,"type":744},{"type":834,"content":1404},[1405],{"type":740,"content":1406},[1407],{"text":1408,"type":744},"Hop back to the starting position",{"type":834,"content":1410},[1411],{"type":740,"content":1412},[1413],{"text":1414,"type":744},"Continue Top Rocking for the remainder of the set",{"type":808,"attrs":1416,"content":1417},{"level":1208},[1418],{"text":1419,"type":744},"The Arms",{"type":831,"content":1421},[1422,1428,1434,1440],{"type":834,"content":1423},[1424],{"type":740,"content":1425},[1426],{"text":1427,"type":744},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":834,"content":1429},[1430],{"type":740,"content":1431},[1432],{"text":1433,"type":744},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":834,"content":1435},[1436],{"type":740,"content":1437},[1438],{"text":1439,"type":744},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":834,"content":1441},[1442],{"type":740,"content":1443},[1444],{"text":1445,"type":744},"Continue using this arm motion to help with rhythm and balance",{"type":808,"attrs":1447,"content":1448},{"level":810},[1449],{"text":1450,"type":744},"Movement Key Points",{"type":740,"content":1452},[1453],{"text":1454,"type":744},"Here are some key things to focus on while performing the Top Rock:",{"type":808,"attrs":1456,"content":1457},{"level":1208},[1458],{"text":1459,"type":744},"Start by swinging your arms",{"type":831,"content":1461},[1462],{"type":834,"content":1463},[1464],{"type":740,"content":1465},[1466],{"text":1467,"type":744},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":794,"attrs":1469},{"id":1470,"body":1471},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1472],{"url":1473,"_uid":1475,"image":1476,"component":829,"copyright_details":1480},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1477,"alt":1478,"name":7,"focus":48,"title":1478,"filename":1479,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":808,"attrs":1482,"content":1483},{"level":1208},[1484],{"text":1485,"type":744},"On each hop back, your arms should cross in front of your chest",{"type":794,"attrs":1487},{"id":1470,"body":1488},[1489],{"url":1490,"_uid":1491,"image":1492,"component":829,"copyright_details":1496},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1493,"alt":1494,"name":7,"focus":48,"title":1494,"filename":1495,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":808,"attrs":1498,"content":1499},{"level":1208},[1500],{"text":1501,"type":744},"One foot should cross at a time",{"type":794,"attrs":1503},{"id":1470,"body":1504},[1505],{"url":1506,"_uid":1507,"image":1508,"component":829,"copyright_details":1512},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1509,"alt":1510,"name":7,"focus":48,"title":1510,"filename":1511,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":808,"attrs":1514,"content":1515},{"level":1208},[1516],{"text":1517,"type":744},"Perform the movement by staying on the balls of your feet",{"type":794,"attrs":1519},{"id":1470,"body":1520},[1521],{"url":1522,"_uid":1523,"image":1524,"component":829,"copyright_details":1528},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1525,"alt":1526,"name":7,"focus":48,"title":1526,"filename":1527,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":808,"attrs":1530,"content":1531},{"level":1208},[1532],{"text":1533,"type":744},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":794,"attrs":1535},{"id":1536,"body":1537},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1538],{"url":1539,"_uid":1540,"image":1541,"component":829,"copyright_details":1545},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1542,"alt":1543,"name":7,"focus":48,"title":1543,"filename":1544,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":808,"attrs":1547,"content":1548},{"level":1208},[1549],{"text":1550,"type":744},"Stay loose and have fun!",{"type":794,"attrs":1552},{"id":1470,"body":1553},[1554],{"url":1555,"_uid":1556,"image":1557,"component":829,"copyright_details":1561},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1558,"alt":1559,"name":7,"focus":48,"title":1559,"filename":1560,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":808,"attrs":1563,"content":1564},{"level":810},[1565],{"text":1566,"type":744},"Muscles Used",{"type":831,"content":1568},[1569,1575,1581],{"type":834,"content":1570},[1571],{"type":740,"content":1572},[1573],{"text":1574,"type":744},"Deltoids",{"type":834,"content":1576},[1577],{"type":740,"content":1578},[1579],{"text":1580,"type":744},"Core",{"type":834,"content":1582},[1583],{"type":740,"content":1584},[1585],{"text":1586,"type":744},"Calves",{"type":808,"attrs":1588,"content":1589},{"level":810},[1590],{"text":1591,"type":744},"Application",{"type":808,"attrs":1593,"content":1594},{"level":1208},[1595],{"text":1596,"type":744},"For Sets",{"type":831,"content":1598},[1599,1605,1611],{"type":834,"content":1600},[1601],{"type":740,"content":1602},[1603],{"text":1604,"type":744},"Perform 3-6 sets",{"type":834,"content":1606},[1607],{"type":740,"content":1608},[1609],{"text":1610,"type":744},"12-20 repetitions each way",{"type":834,"content":1612},[1613],{"type":740,"content":1614},[1615],{"text":1616,"type":744},"Rest 30-45 seconds between sets",{"type":808,"attrs":1618,"content":1619},{"level":1208},[1620],{"text":1621,"type":744},"For Time",{"type":831,"content":1623},[1624,1629,1635],{"type":834,"content":1625},[1626],{"type":740,"content":1627},[1628],{"text":1604,"type":744},{"type":834,"content":1630},[1631],{"type":740,"content":1632},[1633],{"text":1634,"type":744},"Perform for 30-90 seconds",{"type":834,"content":1636},[1637],{"type":740,"content":1638},[1639],{"text":1640,"type":744},"Rest 45-60 seconds between sets",{"type":808,"attrs":1642,"content":1643},{"level":810},[1644],{"text":1645,"type":744},"Dance Moves For Boxers",{"type":740,"content":1647},[1648,1650,1657],{"text":1649,"type":744},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1651,"type":744,"marks":1652},"Flo Master",[1653],{"type":754,"attrs":1654},{"href":1655,"uuid":48,"anchor":48,"custom":1656,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1658,"type":744},". ",{"type":808,"attrs":1660,"content":1661},{"level":810},[1662],{"text":1663,"type":744},"Train Like a Fighter",{"type":740,"content":1665},[1666,1668,1674],{"text":1667,"type":744},"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":780,"type":744,"marks":1669},[1670],{"type":754,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"custom":1673,"target":757,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1675,"type":744}," 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":1677,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1682,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1683,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1678,"component":118,"meta_info":1679,"meta_title":7,"block_image":1680,"cover_image":1681,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1686,"title":1274,"plugin":43,"description":1687},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1689,"alt":1274,"name":7,"focus":48,"title":1274,"filename":1690,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1696],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z","training/{{story.slug}}",[],{"name":1702,"created_at":1703,"published_at":1704,"updated_at":1705,"id":1706,"uuid":1707,"content":1708,"slug":2111,"full_slug":2112,"sort_by_date":48,"position":2113,"tag_list":2114,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2115,"first_published_at":1704,"release_id":48,"lang":60,"path":1699,"alternates":2116,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1709,"faqs":1710,"title":1702,"topic":1719,"author":1734,"content":1735,"category":2092,"schedule":2100,"component":1255,"meta_info":2101,"cover_image":2105,"description":2109,"contributors":2110},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1711,1715],{"_uid":1712,"answer":1713,"question":1714,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1716,"answer":1717,"question":1718,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1720,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1721,"component":39,"meta_info":1729,"block_image":1730,"cover_image":1731,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1723,"component":118,"meta_info":1724,"meta_title":7,"block_image":1725,"cover_image":1726,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":737,"content":1736},[1737,1742,1757,1771,1776,1780,1785,1789,1827,1831,1836,1840,1844,1849,1853,1858,1872,1876,1896,1901,1905,1909,1967,1972,1976,1980,2006,2020,2025,2029,2033,2060,2064,2069,2073,2077,2088],{"type":808,"attrs":1738,"content":1739},{"level":810},[1740],{"text":1741,"type":744},"How to Stay Motivated to Work Out",{"type":740,"content":1743},[1744,1746,1755],{"text":1745,"type":744},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1747,"type":744,"marks":1748},"New Year’s Resolutions",[1749,1753],{"type":754,"attrs":1750},{"href":1751,"uuid":48,"anchor":48,"custom":1752,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1754},"underline",{"text":1756,"type":744},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":740,"content":1758},[1759,1761,1769],{"text":1760,"type":744},"But what happens if you're looking for motivation to work out in the ",{"text":1762,"type":744,"marks":1763},"middle of summer",[1764,1768],{"type":754,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1754},{"text":1770,"type":744}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":808,"attrs":1772,"content":1773},{"level":810},[1774],{"text":1775,"type":744},"Motivation vs. Determination",{"type":740,"content":1777},[1778],{"text":1779,"type":744},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":808,"attrs":1781,"content":1782},{"level":1208},[1783],{"text":1784,"type":744},"Motivation",{"type":740,"content":1786},[1787],{"text":1788,"type":744},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":831,"content":1790},[1791,1797,1803,1809,1815,1821],{"type":834,"content":1792},[1793],{"type":740,"content":1794},[1795],{"text":1796,"type":744},"Movies",{"type":834,"content":1798},[1799],{"type":740,"content":1800},[1801],{"text":1802,"type":744},"Books",{"type":834,"content":1804},[1805],{"type":740,"content":1806},[1807],{"text":1808,"type":744},"Quotes",{"type":834,"content":1810},[1811],{"type":740,"content":1812},[1813],{"text":1814,"type":744},"Speeches",{"type":834,"content":1816},[1817],{"type":740,"content":1818},[1819],{"text":1820,"type":744},"Social media posts",{"type":834,"content":1822},[1823],{"type":740,"content":1824},[1825],{"text":1826,"type":744},"Success stories",{"type":740,"content":1828},[1829],{"text":1830,"type":744},"These are things that essentially make you want to start something, like a workout.",{"type":808,"attrs":1832,"content":1833},{"level":1208},[1834],{"text":1835,"type":744},"Determination",{"type":740,"content":1837},[1838],{"text":1839,"type":744},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":740,"content":1841},[1842],{"text":1843,"type":744},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":808,"attrs":1845,"content":1846},{"level":810},[1847],{"text":1848,"type":744},"Finding That Drive",{"type":740,"content":1850},[1851],{"text":1852,"type":744},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":808,"attrs":1854,"content":1855},{"level":1208},[1856],{"text":1857,"type":744},"Working Out at Home",{"type":740,"content":1859},[1860,1862,1870],{"text":1861,"type":744},"The wonderful thing about ",{"text":1863,"type":744,"marks":1864},"working out from home",[1865,1869],{"type":754,"attrs":1866},{"href":1867,"uuid":48,"anchor":48,"custom":1868,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1754},{"text":1871,"type":744}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":740,"content":1873},[1874],{"text":1875,"type":744},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":831,"content":1877},[1878,1884,1890],{"type":834,"content":1879},[1880],{"type":740,"content":1881},[1882],{"text":1883,"type":744},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":834,"content":1885},[1886],{"type":740,"content":1887},[1888],{"text":1889,"type":744},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":834,"content":1891},[1892],{"type":740,"content":1893},[1894],{"text":1895,"type":744},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":808,"attrs":1897,"content":1898},{"level":1208},[1899],{"text":1900,"type":744},"Staying Committed to Exercising Daily",{"type":740,"content":1902},[1903],{"text":1904,"type":744},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":740,"content":1906},[1907],{"text":1908,"type":744},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":831,"content":1910},[1911,1917,1923,1929,1941,1955],{"type":834,"content":1912},[1913],{"type":740,"content":1914},[1915],{"text":1916,"type":744},"Outdoor walks/hikes in nature",{"type":834,"content":1918},[1919],{"type":740,"content":1920},[1921],{"text":1922,"type":744},"Easy pace swims",{"type":834,"content":1924},[1925],{"type":740,"content":1926},[1927],{"text":1928,"type":744},"Sauna sessions",{"type":834,"content":1930},[1931],{"type":740,"content":1932},[1933],{"text":1934,"type":744,"marks":1935},"Low-intensity yoga",[1936,1940],{"type":754,"attrs":1937},{"href":1938,"uuid":48,"anchor":48,"custom":1939,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1754},{"type":834,"content":1942},[1943],{"type":740,"content":1944},[1945,1953],{"text":1946,"type":744,"marks":1947},"Mobility work",[1948,1952],{"type":754,"attrs":1949},{"href":1950,"uuid":48,"anchor":48,"custom":1951,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1754},{"text":1954,"type":744}," ",{"type":834,"content":1956},[1957],{"type":740,"content":1958},[1959],{"text":1960,"type":744,"marks":1961},"Stretching",[1962,1966],{"type":754,"attrs":1963},{"href":1964,"uuid":48,"anchor":48,"custom":1965,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1754},{"type":808,"attrs":1968,"content":1969},{"level":1208},[1970],{"text":1971,"type":744},"Morning Workouts Before Starting the Day",{"type":740,"content":1973},[1974],{"text":1975,"type":744},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":740,"content":1977},[1978],{"text":1979,"type":744},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":831,"content":1981},[1982,1988,1994,2000],{"type":834,"content":1983},[1984],{"type":740,"content":1985},[1986],{"text":1987,"type":744},"Turning off electronics the last hour",{"type":834,"content":1989},[1990],{"type":740,"content":1991},[1992],{"text":1993,"type":744},"Sleeping in a blacked-out environment",{"type":834,"content":1995},[1996],{"type":740,"content":1997},[1998],{"text":1999,"type":744},"Getting to bed at the same time each night",{"type":834,"content":2001},[2002],{"type":740,"content":2003},[2004],{"text":2005,"type":744},"Set out your workout clothes the night before",{"type":740,"content":2007},[2008,2010,2018],{"text":2009,"type":744},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2011,"type":744,"marks":2012},"H.I.I.T. session",[2013,2017],{"type":754,"attrs":2014},{"href":2015,"uuid":48,"anchor":48,"custom":2016,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1754},{"text":2019,"type":744},".",{"type":808,"attrs":2021,"content":2022},{"level":1208},[2023],{"text":2024,"type":744},"End-of-Day Workouts",{"type":740,"content":2026},[2027],{"text":2028,"type":744},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":740,"content":2030},[2031],{"text":2032,"type":744},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":831,"content":2034},[2035,2048,2054],{"type":834,"content":2036},[2037],{"type":740,"content":2038},[2039,2041,2046],{"text":2040,"type":744},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2042,"type":744,"marks":2043},"“why” ",[2044],{"type":2045},"italic",{"text":2047,"type":744},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":834,"content":2049},[2050],{"type":740,"content":2051},[2052],{"text":2053,"type":744},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":834,"content":2055},[2056],{"type":740,"content":2057},[2058],{"text":2059,"type":744},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":740,"content":2061},[2062],{"text":2063,"type":744},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":808,"attrs":2065,"content":2066},{"level":810},[2067],{"text":2068,"type":744},"Plan Then Execute",{"type":740,"content":2070},[2071],{"text":2072,"type":744},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":808,"attrs":2074,"content":2075},{"level":810},[2076],{"text":1663,"type":744},{"type":740,"content":2078},[2079,2080,2086],{"text":1667,"type":744},{"text":780,"type":744,"marks":2081},[2082,2085],{"type":754,"attrs":2083},{"href":1672,"uuid":48,"anchor":48,"custom":2084,"target":757,"linktype":13},{},{"type":1754},{"text":2087,"type":744}," 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":740,"content":2089},[2090],{"text":2091,"type":744},"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":2093,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2094,"component":118,"meta_info":2095,"meta_title":7,"block_image":2096,"cover_image":2097,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2102,"title":2103,"plugin":43,"description":2104},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2106,"alt":2107,"name":7,"focus":7,"title":2107,"filename":2108,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1696],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2118,"created_at":2119,"published_at":2120,"updated_at":2121,"id":2122,"uuid":2123,"content":2124,"slug":2459,"full_slug":2460,"sort_by_date":48,"position":2461,"tag_list":2462,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2463,"first_published_at":2464,"release_id":48,"lang":60,"path":1699,"alternates":2465,"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":2125,"faqs":2126,"title":2118,"topic":2139,"author":2154,"content":2155,"category":2440,"schedule":2448,"component":1255,"meta_info":2449,"cover_image":2453,"description":2457,"contributors":2458},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2127,2131,2135],{"_uid":2128,"answer":2129,"question":2130,"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":2132,"answer":2133,"question":2134,"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":2136,"answer":2137,"question":2138,"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":2140,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2152,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2141,"component":39,"meta_info":2149,"block_image":2150,"cover_image":2151,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2142,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2147,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2143,"component":118,"meta_info":2144,"meta_title":7,"block_image":2145,"cover_image":2146,"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":737,"content":2156},[2157,2171,2175,2187,2192,2197,2227,2232,2259,2264,2286,2291,2313,2318,2340,2345,2372,2377,2393,2397,2421,2425,2436],{"type":740,"content":2158},[2159,2161,2169],{"text":2160,"type":744},"Post-workout ",{"text":2162,"type":744,"marks":2163},"stretches",[2164,2168],{"type":754,"attrs":2165},{"href":2166,"uuid":48,"anchor":48,"custom":2167,"target":757,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1754},{"text":2170,"type":744}," 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":808,"attrs":2172,"content":2173},{"level":810},[2174],{"text":2130,"type":744},{"type":740,"content":2176},[2177,2185],{"text":2178,"type":744,"marks":2179},"Research",[2180,2184],{"type":754,"attrs":2181},{"href":2182,"uuid":48,"anchor":48,"custom":2183,"target":757,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1754},{"text":2186,"type":744}," 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":808,"attrs":2188,"content":2189},{"level":810},[2190],{"text":2191,"type":744},"7 Stretches to Help You Recover Post-Workout",{"type":808,"attrs":2193,"content":2194},{"level":1208},[2195],{"text":2196,"type":744},"Shoulder Flossing",{"type":2198,"attrs":2199,"content":2202},"ordered_list",{"order":2200},{"order":2201},1,[2203,2209,2215,2221],{"type":834,"content":2204},[2205],{"type":740,"content":2206},[2207],{"text":2208,"type":744},"Start in a standing position.",{"type":834,"content":2210},[2211],{"type":740,"content":2212},[2213],{"text":2214,"type":744},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":834,"content":2216},[2217],{"type":740,"content":2218},[2219],{"text":2220,"type":744},"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":834,"content":2222},[2223],{"type":740,"content":2224},[2225],{"text":2226,"type":744},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":808,"attrs":2228,"content":2229},{"level":1208},[2230],{"text":2231,"type":744},"World's Greatest Stretch ",{"type":2198,"attrs":2233,"content":2234},{"order":2201},[2235,2241,2247,2253],{"type":834,"content":2236},[2237],{"type":740,"content":2238},[2239],{"text":2240,"type":744},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":834,"content":2242},[2243],{"type":740,"content":2244},[2245],{"text":2246,"type":744},"Next to the left hand, raise the left hand to the sky. ",{"type":834,"content":2248},[2249],{"type":740,"content":2250},[2251],{"text":2252,"type":744},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":834,"content":2254},[2255],{"type":740,"content":2256},[2257],{"text":2258,"type":744},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":808,"attrs":2260,"content":2261},{"level":1208},[2262],{"text":2263,"type":744},"Kneeling Quad/Hip Flexor Stretch",{"type":2198,"attrs":2265,"content":2267},{"order":2266},{"order":2201},[2268,2274,2280],{"type":834,"content":2269},[2270],{"type":740,"content":2271},[2272],{"text":2273,"type":744},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":834,"content":2275},[2276],{"type":740,"content":2277},[2278],{"text":2279,"type":744},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":834,"content":2281},[2282],{"type":740,"content":2283},[2284],{"text":2285,"type":744},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":808,"attrs":2287,"content":2288},{"level":1208},[2289],{"text":2290,"type":744},"Cat/Cow",{"type":2198,"attrs":2292,"content":2294},{"order":2293},{"order":2201},[2295,2301,2307],{"type":834,"content":2296},[2297],{"type":740,"content":2298},[2299],{"text":2300,"type":744},"Start on all fours, neutral spine. ",{"type":834,"content":2302},[2303],{"type":740,"content":2304},[2305],{"text":2306,"type":744},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":834,"content":2308},[2309],{"type":740,"content":2310},[2311],{"text":2312,"type":744},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":808,"attrs":2314,"content":2315},{"level":1208},[2316],{"text":2317,"type":744},"Thread the Needle",{"type":2198,"attrs":2319,"content":2321},{"order":2320},{"order":2201},[2322,2328,2334],{"type":834,"content":2323},[2324],{"type":740,"content":2325},[2326],{"text":2327,"type":744},"Start on all fours. ",{"type":834,"content":2329},[2330],{"type":740,"content":2331},[2332],{"text":2333,"type":744},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":834,"content":2335},[2336],{"type":740,"content":2337},[2338],{"text":2339,"type":744},"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":808,"attrs":2341,"content":2342},{"level":1208},[2343],{"text":2344,"type":744},"Thread the Needle With a Twist ",{"type":2198,"attrs":2346,"content":2348},{"order":2347},{"order":2201},[2349,2354,2360,2366],{"type":834,"content":2350},[2351],{"type":740,"content":2352},[2353],{"text":2327,"type":744},{"type":834,"content":2355},[2356],{"type":740,"content":2357},[2358],{"text":2359,"type":744},"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":834,"content":2361},[2362],{"type":740,"content":2363},[2364],{"text":2365,"type":744},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":834,"content":2367},[2368],{"type":740,"content":2369},[2370],{"text":2371,"type":744},"Return to the starting position.",{"type":808,"attrs":2373,"content":2374},{"level":1208},[2375],{"text":2376,"type":744},"Scorpion Stretch (Prone) ",{"type":2198,"attrs":2378,"content":2380},{"order":2379},{"order":2201},[2381,2387],{"type":834,"content":2382},[2383],{"type":740,"content":2384},[2385],{"text":2386,"type":744},"Begin lying down, arms out in T. ",{"type":834,"content":2388},[2389],{"type":740,"content":2390},[2391],{"text":2392,"type":744},"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":808,"attrs":2394,"content":2395},{"level":810},[2396],{"text":2138,"type":744},{"type":740,"content":2398},[2399,2401,2409,2411,2419],{"text":2400,"type":744},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2402,"type":744,"marks":2403},"range of motion improvements",[2404,2408],{"type":754,"attrs":2405},{"href":2406,"uuid":48,"anchor":48,"custom":2407,"target":757,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1754},{"text":2410,"type":744},". 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":2412,"type":744,"marks":2413},"Studies",[2414,2418],{"type":754,"attrs":2415},{"href":2416,"uuid":48,"anchor":48,"custom":2417,"target":757,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1754},{"text":2420,"type":744}," 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":808,"attrs":2422,"content":2423},{"level":810},[2424],{"text":1663,"type":744},{"type":740,"content":2426},[2427,2428,2434],{"text":1667,"type":744},{"text":780,"type":744,"marks":2429},[2430,2433],{"type":754,"attrs":2431},{"href":1672,"uuid":48,"anchor":48,"custom":2432,"target":757,"linktype":13},{},{"type":1754},{"text":2435,"type":744}," 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":740,"content":2437},[2438],{"text":2439,"type":744},"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":2441,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2446,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2442,"component":118,"meta_info":2443,"meta_title":7,"block_image":2444,"cover_image":2445,"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":2450,"title":2451,"plugin":43,"description":2452},"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":2454,"alt":2455,"name":7,"focus":7,"title":2455,"filename":2456,"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,[1696],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2467,"created_at":2468,"published_at":2469,"updated_at":2470,"id":2471,"uuid":2472,"content":2473,"slug":2800,"full_slug":2801,"sort_by_date":48,"position":2802,"tag_list":2803,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2804,"first_published_at":2469,"release_id":48,"lang":60,"path":1699,"alternates":2805,"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":2474,"faqs":2475,"title":2467,"topic":2524,"author":716,"content":2539,"category":2783,"schedule":2791,"component":1255,"meta_info":2792,"cover_image":2796,"description":2795,"contributors":2799},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2476,2480,2484,2488,2492,2496,2500,2504,2508,2512,2516,2520],{"_uid":2477,"answer":2478,"question":2479,"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":2481,"answer":2482,"question":2483,"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":2485,"answer":2486,"question":2487,"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":2489,"answer":2490,"question":2491,"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":2493,"answer":2494,"question":2495,"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":2497,"answer":2498,"question":2499,"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":2501,"answer":2502,"question":2503,"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":2505,"answer":2506,"question":2507,"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":2509,"answer":2510,"question":2511,"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":2513,"answer":2514,"question":2515,"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":2517,"answer":2518,"question":2519,"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":2521,"answer":2522,"question":2523,"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":2525,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2537,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2538,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2526,"component":39,"meta_info":2534,"block_image":2535,"cover_image":2536,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2527,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2532,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2533,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2528,"component":118,"meta_info":2529,"meta_title":7,"block_image":2530,"cover_image":2531,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":2540},[2541,2561,2573,2585,2590,2594,2605,2609,2623,2627,2632,2635,2639,2650,2662,2666,2669,2674,2685,2697,2701,2704,2709,2720,2724,2728,2732,2735,2740,2751,2755,2759,2763,2768,2772,2780],{"type":740,"content":2542},[2543,2545,2551,2553,2559],{"text":2544,"type":744},"Out of the ",{"text":2546,"type":744,"marks":2547},"six (6) basic punches",[2548],{"type":754,"attrs":2549},{"href":2550,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2552,"type":744}," in boxing, punch number one is the ",{"text":2554,"type":744,"marks":2555},"jab",[2556],{"type":754,"attrs":2557},{"href":2558,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2560,"type":744},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":740,"content":2562},[2563,2565,2571],{"text":2564,"type":744},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2566,"type":744,"marks":2567},"Coach PJ",[2568],{"type":754,"attrs":2569},{"href":2570,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2572,"type":744}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":794,"attrs":2574},{"id":2575,"body":2576},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2577],{"_uid":2578,"link":2579,"image":2581,"title":2583,"component":806},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2580,"linktype":13,"fieldtype":14,"cached_url":2580},"https://youtu.be/JM-8c3EqwZg",{"id":2582,"alt":2583,"name":7,"focus":48,"title":2583,"filename":2584,"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":808,"attrs":2586,"content":2587},{"level":810},[2588],{"text":2589,"type":744},"5 Most Common Jab Mistakes",{"type":808,"attrs":2591,"content":2592},{"level":1208},[2593],{"text":2487,"type":744},{"type":794,"attrs":2595},{"id":2575,"body":2596},[2597],{"url":2598,"_uid":2599,"image":2600,"component":829,"copyright_details":2604},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2601,"alt":2602,"name":7,"focus":48,"title":2602,"filename":2603,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":740,"content":2606},[2607],{"text":2608,"type":744},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":831,"content":2610},[2611,2617],{"type":834,"content":2612},[2613],{"type":740,"content":2614},[2615],{"text":2616,"type":744},"While extending the arm to punch",{"type":834,"content":2618},[2619],{"type":740,"content":2620},[2621],{"text":2622,"type":744},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":740,"content":2624},[2625],{"text":2626,"type":744},"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":808,"attrs":2628,"content":2629},{"level":1208},[2630],{"text":2631,"type":744},"How To Fix It:",{"type":740,"content":2633},[2634],{"text":2490,"type":744},{"type":808,"attrs":2636,"content":2637},{"level":1208},[2638],{"text":2495,"type":744},{"type":794,"attrs":2640},{"id":2575,"body":2641},[2642],{"url":2643,"_uid":2644,"image":2645,"component":829,"copyright_details":2649},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2646,"alt":2647,"name":7,"focus":48,"title":2647,"filename":2648,"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":740,"content":2651},[2652,2654,2660],{"text":2653,"type":744},"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":2655,"type":744,"marks":2656},"hook",[2657],{"type":754,"attrs":2658},{"href":2659,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2661,"type":744}," 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":808,"attrs":2663,"content":2664},{"level":1208},[2665],{"text":2631,"type":744},{"type":740,"content":2667},[2668],{"text":2498,"type":744},{"type":808,"attrs":2670,"content":2671},{"level":1208},[2672],{"text":2673,"type":744},"3. Pushing the Jab",{"type":794,"attrs":2675},{"id":2575,"body":2676},[2677],{"url":2678,"_uid":2679,"image":2680,"component":829,"copyright_details":2684},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2681,"alt":2682,"name":7,"focus":48,"title":2682,"filename":2683,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":740,"content":2686},[2687,2689,2695],{"text":2688,"type":744},"“Pushing the jab” means leaning into the punch. In your ",{"text":2690,"type":744,"marks":2691},"boxing stance",[2692],{"type":754,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2696,"type":744},", 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":808,"attrs":2698,"content":2699},{"level":1208},[2700],{"text":2631,"type":744},{"type":740,"content":2702},[2703],{"text":2506,"type":744},{"type":808,"attrs":2705,"content":2706},{"level":1208},[2707],{"text":2708,"type":744},"4. Flaring Your Elbows",{"type":794,"attrs":2710},{"id":2575,"body":2711},[2712],{"url":2713,"_uid":2714,"image":2715,"component":829,"copyright_details":2719},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2716,"alt":2717,"name":7,"focus":48,"title":2717,"filename":2718,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":740,"content":2721},[2722],{"text":2723,"type":744},"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":740,"content":2725},[2726],{"text":2727,"type":744},"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":808,"attrs":2729,"content":2730},{"level":1208},[2731],{"text":2631,"type":744},{"type":740,"content":2733},[2734],{"text":2514,"type":744},{"type":808,"attrs":2736,"content":2737},{"level":1208},[2738],{"text":2739,"type":744},"5. Not Jabbing Enough",{"type":794,"attrs":2741},{"id":2575,"body":2742},[2743],{"url":2744,"_uid":2745,"image":2746,"component":829,"copyright_details":2750},{"id":7,"url":7,"linktype":1474,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2747,"alt":2748,"name":7,"focus":48,"title":2748,"filename":2749,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":740,"content":2752},[2753],{"text":2754,"type":744},"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":808,"attrs":2756,"content":2757},{"level":1208},[2758],{"text":2631,"type":744},{"type":740,"content":2760},[2761],{"text":2762,"type":744},"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":808,"attrs":2764,"content":2765},{"level":810},[2766],{"text":2767,"type":744},"Keep On Jabbing",{"type":740,"content":2769},[2770],{"text":2771,"type":744},"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":740,"content":2773},[2774,2775,2779],{"text":1667,"type":744},{"text":780,"type":744,"marks":2776},[2777],{"type":754,"attrs":2778},{"href":1672,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":2087,"type":744},{"type":740,"content":2781},[2782],{"text":2439,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2784,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2789,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2785,"component":118,"meta_info":2786,"meta_title":7,"block_image":2787,"cover_image":2788,"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":2793,"title":2794,"plugin":43,"description":2795},"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":2797,"alt":2467,"name":7,"focus":48,"title":2467,"filename":2798,"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,[1696],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2807,"created_at":2808,"published_at":2809,"updated_at":2810,"id":2811,"uuid":2812,"content":2813,"slug":2988,"full_slug":2989,"sort_by_date":48,"position":2990,"tag_list":2991,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2992,"first_published_at":2993,"release_id":48,"lang":60,"path":1699,"alternates":2994,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2814,"faqs":2815,"title":2832,"topic":2833,"author":2848,"content":2849,"category":2969,"schedule":2977,"component":1255,"meta_info":2978,"cover_image":2982,"description":2986,"contributors":2987},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2816,2820,2824,2828],{"_uid":2817,"answer":2818,"question":2819,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2821,"answer":2822,"question":2823,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2825,"answer":2826,"question":2827,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2829,"answer":2830,"question":2831,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2834,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2846,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2847,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2835,"component":39,"meta_info":2843,"block_image":2844,"cover_image":2845,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2836,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2841,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2837,"component":118,"meta_info":2838,"meta_title":7,"block_image":2839,"cover_image":2840,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":737,"content":2850},[2851,2864,2868,2879,2892,2896,2905,2909,2913,2922,2935,2940,2953,2957,2966],{"type":740,"content":2852},[2853,2855,2862],{"text":2854,"type":744},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2856,"type":744,"marks":2857},"Muhammad Ali",[2858],{"type":754,"attrs":2859},{"href":2860,"uuid":48,"anchor":48,"custom":2861,"target":757,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2863,"type":744}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":808,"attrs":2865,"content":2866},{"level":810},[2867],{"text":2823,"type":744},{"type":794,"attrs":2869},{"id":2870,"body":2871},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2872],{"url":7,"_uid":2873,"image":2874,"component":829,"copyright_details":2878},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2875,"alt":2876,"name":7,"focus":7,"title":2876,"filename":2877,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":740,"content":2880},[2881,2883,2890],{"text":2882,"type":744},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2884,"type":744,"marks":2885},"Manny Pacquiao",[2886],{"type":754,"attrs":2887},{"href":2888,"uuid":48,"anchor":48,"custom":2889,"target":757,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2891,"type":744},". His punches have great technique and flow well, naturally building momentum.",{"type":808,"attrs":2893,"content":2894},{"level":810},[2895],{"text":2827,"type":744},{"type":794,"attrs":2897},{"id":2870,"body":2898},[2899],{"url":7,"_uid":2900,"image":2901,"component":829,"copyright_details":2904},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2902,"alt":2876,"name":7,"focus":7,"title":2876,"filename":2903,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":740,"content":2906},[2907],{"text":2908,"type":744},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":808,"attrs":2910,"content":2911},{"level":810},[2912],{"text":2831,"type":744},{"type":794,"attrs":2914},{"id":2870,"body":2915},[2916],{"url":7,"_uid":2917,"image":2918,"component":829,"copyright_details":2921},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2919,"alt":2876,"name":7,"focus":7,"title":2876,"filename":2920,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":740,"content":2923},[2924,2926,2933],{"text":2925,"type":744},"In boxing movies, you will often hear boxers ‘",{"text":2927,"type":744,"marks":2928},"hiss",[2929],{"type":754,"attrs":2930},{"href":2931,"uuid":48,"anchor":48,"custom":2932,"target":757,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2934,"type":744},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":808,"attrs":2936,"content":2937},{"level":810},[2938],{"text":2939,"type":744},"The Takeaway",{"type":740,"content":2941},[2942,2944,2951],{"text":2943,"type":744},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2945,"type":744,"marks":2946},"breathing",[2947],{"type":754,"attrs":2948},{"href":2949,"uuid":48,"anchor":48,"custom":2950,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2952,"type":744}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":808,"attrs":2954,"content":2955},{"level":810},[2956],{"text":1663,"type":744},{"type":740,"content":2958},[2959,2960,2965],{"text":1667,"type":744},{"text":780,"type":744,"marks":2961},[2962],{"type":754,"attrs":2963},{"href":1672,"uuid":48,"anchor":48,"custom":2964,"target":757,"linktype":13},{},{"text":2087,"type":744},{"type":740,"content":2967},[2968],{"text":2091,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2970,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2975,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2976,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2971,"component":118,"meta_info":2972,"meta_title":7,"block_image":2973,"cover_image":2974,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2979,"title":2980,"plugin":43,"description":2981},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2983,"alt":2984,"name":7,"focus":7,"title":2984,"filename":2985,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1696],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2996,"created_at":2997,"published_at":2998,"updated_at":2999,"id":3000,"uuid":3001,"content":3002,"slug":3165,"full_slug":3166,"sort_by_date":48,"position":3167,"tag_list":3168,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":3169,"first_published_at":2998,"release_id":48,"lang":60,"path":1699,"alternates":3170,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":3003,"faqs":3004,"title":2996,"topic":3013,"author":2848,"content":3028,"category":3146,"schedule":3154,"component":1255,"meta_info":3155,"cover_image":3159,"description":3163,"contributors":3164},"c6387572-343f-40bf-8172-852035367c90",[3005,3009],{"_uid":3006,"answer":3007,"question":3008,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":3010,"answer":3011,"question":3012,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3014,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3026,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3015,"component":39,"meta_info":3023,"block_image":3024,"cover_image":3025,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3016,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3021,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3017,"component":118,"meta_info":3018,"meta_title":7,"block_image":3019,"cover_image":3020,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":3029},[3030,3035,3038,3043,3048,3052,3057,3061,3066,3079,3084,3097,3102,3106,3111,3121,3126,3130,3134,3143],{"type":808,"attrs":3031,"content":3032},{"level":810},[3033],{"text":3034,"type":744},"Boxing Gym Culture",{"type":740,"content":3036},[3037],{"text":3011,"type":744},{"type":808,"attrs":3039,"content":3040},{"level":810},[3041],{"text":3042,"type":744},"What Are the Basic Boxing Gym Rules? ",{"type":808,"attrs":3044,"content":3045},{"level":1208},[3046],{"text":3047,"type":744},"Yes Coach, No Coach",{"type":740,"content":3049},[3050],{"text":3051,"type":744},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":808,"attrs":3053,"content":3054},{"level":1208},[3055],{"text":3056,"type":744},"Sharing is Caring",{"type":740,"content":3058},[3059],{"text":3060,"type":744},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":808,"attrs":3062,"content":3063},{"level":1208},[3064],{"text":3065,"type":744},"Keep it Clean",{"type":740,"content":3067},[3068,3070,3077],{"text":3069,"type":744},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":3071,"type":744,"marks":3072},"clean it off.",[3073],{"type":754,"attrs":3074},{"href":3075,"uuid":48,"anchor":48,"custom":3076,"target":757,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":3078,"type":744}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":808,"attrs":3080,"content":3081},{"level":1208},[3082],{"text":3083,"type":744},"No Killers in Sparring",{"type":740,"content":3085},[3086,3088,3095],{"text":3087,"type":744},"In most boxing gym workouts you will find yourself ",{"text":3089,"type":744,"marks":3090},"sparring",[3091],{"type":754,"attrs":3092},{"href":3093,"uuid":48,"anchor":48,"custom":3094,"target":757,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":3096,"type":744},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":808,"attrs":3098,"content":3099},{"level":1208},[3100],{"text":3101,"type":744},"Don’t Dump Your Weights",{"type":740,"content":3103},[3104],{"text":3105,"type":744},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":808,"attrs":3107,"content":3108},{"level":1208},[3109],{"text":3110,"type":744},"Leave the Weightcut Fighter Alone",{"type":740,"content":3112},[3113,3115,3119],{"text":3114,"type":744},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":3116,"type":744,"marks":3117},"leave them alone.",[3118],{"type":2045},{"text":3120,"type":744}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":808,"attrs":3122,"content":3123},{"level":1208},[3124],{"text":3125,"type":744},"The Golden Rule",{"type":740,"content":3127},[3128],{"text":3129,"type":744},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":808,"attrs":3131,"content":3132},{"level":810},[3133],{"text":1663,"type":744},{"type":740,"content":3135},[3136,3137,3142],{"text":1667,"type":744},{"text":780,"type":744,"marks":3138},[3139],{"type":754,"attrs":3140},{"href":1672,"uuid":48,"anchor":48,"custom":3141,"target":757,"linktype":13},{},{"text":2435,"type":744},{"type":740,"content":3144},[3145],{"text":2439,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3147,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3152,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3148,"component":118,"meta_info":3149,"meta_title":7,"block_image":3150,"cover_image":3151,"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},[],[],"2023-01-25 00:00",{"_uid":3156,"title":3157,"plugin":43,"description":3158},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":3160,"alt":3161,"name":7,"focus":7,"title":3161,"filename":3162,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1696],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1255,"created_at":3172,"published_at":3173,"updated_at":3174,"id":3175,"uuid":3176,"content":3177,"slug":1255,"full_slug":3198,"sort_by_date":48,"position":446,"tag_list":3199,"is_startpage":9,"parent_id":3200,"meta_data":48,"group_id":3201,"first_published_at":3202,"release_id":48,"lang":60,"path":7,"alternates":3203,"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":3178,"component":3179,"meta_info":3180,"custom_content_list":3182},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3181,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3183,3188,3193],{"_uid":3184,"label":3185,"value":3186,"dev_id":3187,"component":744},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3189,"label":3190,"value":3191,"dev_id":3192,"component":744},"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":3194,"label":3195,"value":3196,"dev_id":3197,"component":744},"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",[],1785892828646]