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But all that hustle and bustle can throw us off of our normal routines, and it’s easy for us to forget or put off our workouts. Skipping a few days won’t nullify all of your hard work and progress with your boxing training, but sneaking in even the shortest full-body workouts will help your body stay strong and feel energized during busy times. \n\nWhen you’re short on time, maximize your workouts with high-intensity interval training (HIIT) and minimal rest in between. Here’s a five-minute boxing workout you can fit into your bustling holiday schedule to keep your fitness goals on track!","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"c1c65d36-4ffe-48bd-930b-29fd3fd175cb","For this workout, you can use a heavy bag or free-standing punching bag. \n\nIf you don’t have a punching bag, you can do a no-equipment option by shadowboxing in the air in front of you. And since this 5-minute workout is all about breaking a sweat in record time, if you’re not working out on a punching bag, feel free to forego hand wraps and boxing gloves.","Quick 5-Minute Holiday HIIT Punching Bag Workout",{"_uid":675,"answer":676,"question":677,"component":669},"3eaf8812-ceca-4441-a846-16a600f4eabf","Time is precious during the holidays, so we want to keep it short, but warming up your muscles before a workout is vital for your recovery and performance. For 2 minutes, start with either of these:\n- Running laps around your house\n- Jogging in place","Warm Up (2 minutes)",{"_uid":679,"answer":680,"question":681,"component":669},"affda211-71d9-4527-aec9-eeb140d7a564","- Start in your boxing stance, kicking-distance away from the heavy bag\n- Step your lead foot forward, bend your lead knee, and extend your jab\n- After your jab, pull your lead hand back to guard and extend your cross \n- Repeat this jab - cross (1 - 2) combination as fast as possible while maintaining good boxing technique for 1 minute","Jab - Cross (1 - 2)",{"_uid":683,"answer":684,"question":685,"component":669},"23a74218-8e61-46e1-9b2d-7135fa440b8b","- Start in your boxing stance, kicking-distance away from the heavy bag\n- Take an anchor-step forward, and throw your jab - cross (1 - 2) combo\n- As you retract your cross, throw your lead hand in a hook motion to hit the side of the bag at head-level\n- Repeat your jab - cross - lead hook (1 - 2 - 3) combo as fast as possible while maintaining good boxing technique for 1 minute","Jab - Cross - Lead Hook (1 - 2 - 3)",{"_uid":687,"answer":688,"question":689,"component":669},"aa7a49f3-f365-4192-bd3a-7d8d387fca5a","- Throw your jab - cross - lead hook (1 - 2 - 3) combo and add one more cross\n- Be sure to bring your lead hand, the one you just threw your hook with, back to protect your face as you throw your second cross\n- Repeat the 1 - 2 - 3 - 2 combo for 1 minute","Jab - Cross - Lead Hook - Cross (1 - 2 - 3 -2)",{"_uid":691,"answer":692,"question":693,"component":669},"d7e7c768-5015-4fce-b74b-98fbfca26a4b","- From your boxing stance, throw your jab - cross (1 - 2) combo\n- Change levels by bending your lead leg and dropping your weight\n- Throw a lead hook to the body -- picture the spot directly beneath your opponent’s ribs\n- As you rechamber your punch, straighten your knee to return to normal fight stance\n- Rip a second lead hook to the head\n- Repeat the combo for a full minute","Jab - Cross - Lead Hook (Body) - Lead Hook (Head) (1 - 2 - 3 Body - 3 Head)",{"_uid":695,"answer":696,"question":697,"component":669},"92fd1031-3a24-4239-9490-6c456d711966","- From your boxing stance, throw your jab - cross (1 - 2) combo as fast as you possibly can while maintain good form and boxing technique for 1 minute\n- Keep your punches light--Don’t worry about power for this round -- focus on speed!","Speed Round: Jab - Cross (1 - 2)",{"_uid":699,"answer":700,"question":701,"component":669},"d48af0c2-daa6-4afa-8a38-9e89f61908b3","Wrap up your workout with a quick cool down you can do in less time than it takes to wrap a present:","Cool Down (2 minutes)",{"_uid":703,"answer":704,"question":705,"component":669},"bcf1c344-add8-4489-837a-3b1fa18e3df4","- Pull your right arm across your chest with your left arm\n- Hold your right arm for 15 seconds\n- Switch arms and hold for another 15 seconds","Shoulder Pull (30 seconds)",{"_uid":707,"answer":708,"question":709,"component":669},"8d23cffb-b1f6-4341-9c3c-0a2dd3040dcc","Use your heavy bag or a wall for this stretch.\n- Stand with the right side of your body directly along your bag or wall\n- Lift your right arm parallel and grab hold of the bag or wall\n- Still holding the bag or wall, lean away from the bag or wall until you feel a stretch along your right pectoral and bicep\n- Hold for 30 seconds and switch arms","Chest Pull (1 minute)",{"_uid":711,"answer":712,"question":713,"component":669},"2f5cf276-c772-4dd4-adb9-f970ba221bd1","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 30 seconds or as long as you’d like","Child's Pose (30 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":715,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":727,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":716,"component":39,"meta_info":724,"block_image":725,"cover_image":726,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":718,"component":118,"meta_info":719,"meta_title":7,"block_image":720,"cover_image":721,"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":730,"created_at":731,"published_at":732,"updated_at":733,"id":734,"uuid":735,"content":736,"slug":746,"full_slug":747,"sort_by_date":48,"position":392,"tag_list":748,"is_startpage":9,"parent_id":749,"meta_data":48,"group_id":750,"first_published_at":751,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":737,"_uid":738,"name":730,"photo":739,"component":742,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":743,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":744,"social_link_instagram":745,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":740,"alt":730,"name":730,"focus":48,"title":730,"filename":741,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":754,"content":755},"doc",[756,772,792,798,818,830,834,838,854,859,863,874,887,913,922,932,957,966,976,996,1004,1044,1051,1065,1069,1073,1076,1080,1100,1104,1108,1134,1138,1176],{"type":757,"content":758},"paragraph",[759,762,770],{"text":760,"type":761},"The holidays are a time of nonstop fun, family, and food! But all that hustle and bustle can throw us off of our normal routines, and it’s easy for us to forget or put off our workouts. Skipping a few days won’t nullify all of your hard work and progress with your boxing training, but sneaking in even the shortest ","text",{"text":763,"type":761,"marks":764},"full-body workouts",[765],{"type":766,"attrs":767},"link",{"href":768,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-mma-hiit-workout-no-equipment/","_blank",{"text":771,"type":761}," will help your body stay strong and feel energized during busy times.",{"type":757,"content":773},[774,776,782,784,790],{"text":775,"type":761},"When you’re short on time, maximize your workouts with ",{"text":777,"type":761,"marks":778},"high-intensity interval training (HIIT)",[779],{"type":766,"attrs":780},{"href":781,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":783,"type":761}," and minimal rest in between. Here’s a five-minute boxing workout you can fit into your bustling holiday schedule to keep your ",{"text":785,"type":761,"marks":786},"fitness goals",[787],{"type":766,"attrs":788},{"href":789,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-an-at-home-fitness-routine/",{"text":791,"type":761}," on track!",{"type":793,"attrs":794,"content":796},"heading",{"level":795},2,[797],{"text":673,"type":761},{"type":757,"content":799},[800,802,808,810,816],{"text":801,"type":761},"For this workout, you can use a ",{"text":803,"type":761,"marks":804},"heavy bag",[805],{"type":766,"attrs":806},{"href":807,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-a-boxing-bag-a-beginner-s-guide/",{"text":809,"type":761}," or ",{"text":811,"type":761,"marks":812},"free-standing punching bag",[813],{"type":766,"attrs":814},{"href":815,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag/",{"text":817,"type":761},".",{"type":757,"content":819},[820,822,828],{"text":821,"type":761},"If you don’t have a punching bag, you can do a no-equipment option by ",{"text":823,"type":761,"marks":824},"shadowboxing",[825],{"type":766,"attrs":826},{"href":827,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":829,"type":761}," in the air in front of you. And since this 5-minute workout is all about breaking a sweat in record time, if you’re not working out on a punching bag, feel free to forego hand wraps and boxing gloves.",{"type":793,"attrs":831,"content":832},{"level":795},[833],{"text":677,"type":761},{"type":757,"content":835},[836],{"text":837,"type":761},"Time is precious during the holidays, so we want to keep it short, but warming up your muscles before a workout is vital for your recovery and performance. For 2 minutes, start with either of these:",{"type":839,"content":840},"bullet_list",[841,848],{"type":842,"content":843},"list_item",[844],{"type":757,"content":845},[846],{"text":847,"type":761},"Running laps around your house",{"type":842,"content":849},[850],{"type":757,"content":851},[852],{"text":853,"type":761},"Jogging in place",{"type":793,"attrs":855,"content":856},{"level":795},[857],{"text":858,"type":761},"HIIT Workout (5 minutes)",{"type":757,"content":860},[861],{"text":862,"type":761},"Repeat the following boxing punch combinations nonstop for one minute each:",{"type":793,"attrs":864,"content":866},{"level":865},3,[867,869,871,873],{"text":868,"type":761},"Jab - Cross ",{"type":870},"hard_break",{"text":872,"type":761},"(1 - 2)",{"type":870},{"type":875,"attrs":876},"blok",{"id":877,"body":878},"502b23c9-f879-4186-a167-982ab941171f",[879],{"_uid":880,"image":881,"component":885,"copyright_details":886},"i-8889cbe8-0a84-41bd-9cc3-eb5084f7e0a3",{"id":882,"alt":883,"name":7,"focus":48,"title":883,"filename":884,"copyright":7,"fieldtype":50},3518466,"Boxing Jab Punch On a Punching Bag","https://a.storyblok.com/f/115220/700x1100/11aef06319/jab_punch.png","content_image",[],{"type":839,"content":888},[889,895,901,907],{"type":842,"content":890},[891],{"type":757,"content":892},[893],{"text":894,"type":761},"Start in your boxing stance, kicking-distance away from the heavy bag",{"type":842,"content":896},[897],{"type":757,"content":898},[899],{"text":900,"type":761},"Step your lead foot forward, bend your lead knee, and extend your jab",{"type":842,"content":902},[903],{"type":757,"content":904},[905],{"text":906,"type":761},"After your jab, pull your lead hand back to guard and extend your cross ",{"type":842,"content":908},[909],{"type":757,"content":910},[911],{"text":912,"type":761},"Repeat this jab - cross (1 - 2) combination as fast as possible while maintaining good boxing technique for 1 minute",{"type":793,"attrs":914,"content":915},{"level":865},[916,918,919,921],{"text":917,"type":761},"Jab - Cross - Lead Hook ",{"type":870},{"text":920,"type":761},"(1 - 2 - 3)",{"type":870},{"type":875,"attrs":923},{"id":877,"body":924},[925],{"_uid":926,"image":927,"component":885,"copyright_details":931},"i-246e0321-4d8d-4783-81ef-87607acc6dfa",{"id":928,"alt":929,"name":7,"focus":48,"title":929,"filename":930,"copyright":7,"fieldtype":50},3518469,"Boxing Cross Punch On a Punching Bag","https://a.storyblok.com/f/115220/700x1100/0ba739e5bb/cross_punch.png",[],{"type":839,"content":933},[934,939,945,951],{"type":842,"content":935},[936],{"type":757,"content":937},[938],{"text":894,"type":761},{"type":842,"content":940},[941],{"type":757,"content":942},[943],{"text":944,"type":761},"Take an anchor-step forward, and throw your jab - cross (1 - 2) combo",{"type":842,"content":946},[947],{"type":757,"content":948},[949],{"text":950,"type":761},"As you retract your cross, throw your lead hand in a hook motion to hit the side of the bag at head-level",{"type":842,"content":952},[953],{"type":757,"content":954},[955],{"text":956,"type":761},"Repeat your jab - cross - lead hook (1 - 2 - 3) combo as fast as possible while maintaining good boxing technique for 1 minute",{"type":793,"attrs":958,"content":959},{"level":865},[960,962,963,965],{"text":961,"type":761},"Jab - Cross - Lead Hook - Cross ",{"type":870},{"text":964,"type":761},"(1 - 2 - 3 - 2)",{"type":870},{"type":875,"attrs":967},{"id":877,"body":968},[969],{"_uid":970,"image":971,"component":885,"copyright_details":975},"i-dbcec8c9-04a8-4b79-90f9-413cc6872c5f",{"id":972,"alt":973,"name":7,"focus":48,"title":973,"filename":974,"copyright":7,"fieldtype":50},3518470,"Boxing Lead Hook Punch On a Punching Bag","https://a.storyblok.com/f/115220/700x1100/8af3cbc598/lead_hook_punch.png",[],{"type":839,"content":977},[978,984,990],{"type":842,"content":979},[980],{"type":757,"content":981},[982],{"text":983,"type":761},"Throw your jab - cross - lead hook (1 - 2 - 3) combo and add one more cross",{"type":842,"content":985},[986],{"type":757,"content":987},[988],{"text":989,"type":761},"Be sure to bring your lead hand, the one you just threw your hook with, back to protect your face as you throw your second cross",{"type":842,"content":991},[992],{"type":757,"content":993},[994],{"text":995,"type":761},"Repeat the 1 - 2 - 3 - 2 combo for 1 minute",{"type":793,"attrs":997,"content":998},{"level":865},[999,1001,1002],{"text":1000,"type":761},"Jab - Cross - Lead Hook (Body) - Lead Hook (Head) ",{"type":870},{"text":1003,"type":761},"(1 - 2 - 3 Body - 3 Head)",{"type":839,"content":1005},[1006,1012,1018,1032,1038],{"type":842,"content":1007},[1008],{"type":757,"content":1009},[1010],{"text":1011,"type":761},"From your boxing stance, throw your jab - cross (1 - 2) combo",{"type":842,"content":1013},[1014],{"type":757,"content":1015},[1016],{"text":1017,"type":761},"Change levels by bending your lead leg and dropping your weight",{"type":842,"content":1019},[1020,1024],{"type":757,"content":1021},[1022],{"text":1023,"type":761},"Throw a lead hook to the body -- picture the spot directly beneath your opponent’s ribs",{"type":839,"content":1025},[1026],{"type":842,"content":1027},[1028],{"type":757,"content":1029},[1030],{"text":1031,"type":761},"As you rechamber your punch, straighten your knee to return to normal fight stance",{"type":842,"content":1033},[1034],{"type":757,"content":1035},[1036],{"text":1037,"type":761},"Rip a second lead hook to the head",{"type":842,"content":1039},[1040],{"type":757,"content":1041},[1042],{"text":1043,"type":761},"Repeat the combo for a full minute",{"type":793,"attrs":1045,"content":1046},{"level":865},[1047,1049,1050],{"text":1048,"type":761},"Speed Round: Jab - Cross ",{"type":870},{"text":872,"type":761},{"type":839,"content":1052},[1053,1059],{"type":842,"content":1054},[1055],{"type":757,"content":1056},[1057],{"text":1058,"type":761},"From your boxing stance, throw your jab - cross (1 - 2) combo as fast as you possibly can while maintain good form and boxing technique for 1 minute",{"type":842,"content":1060},[1061],{"type":757,"content":1062},[1063],{"text":1064,"type":761},"Keep your punches light--Don’t worry about power for this round -- focus on speed!",{"type":757,"content":1066},[1067],{"text":1068,"type":761},"Do your best to complete this 5-minute routine without rest in between the rounds. If you have extra time, repeat the routine two or three times with one set of 10 deep squats in between.",{"type":793,"attrs":1070,"content":1071},{"level":795},[1072],{"text":701,"type":761},{"type":757,"content":1074},[1075],{"text":700,"type":761},{"type":793,"attrs":1077,"content":1078},{"level":865},[1079],{"text":705,"type":761},{"type":839,"content":1081},[1082,1088,1094],{"type":842,"content":1083},[1084],{"type":757,"content":1085},[1086],{"text":1087,"type":761},"Pull your right arm across your chest with your left arm",{"type":842,"content":1089},[1090],{"type":757,"content":1091},[1092],{"text":1093,"type":761},"Hold your right arm for 15 seconds",{"type":842,"content":1095},[1096],{"type":757,"content":1097},[1098],{"text":1099,"type":761},"Switch arms and hold for another 15 seconds",{"type":793,"attrs":1101,"content":1102},{"level":865},[1103],{"text":709,"type":761},{"type":757,"content":1105},[1106],{"text":1107,"type":761},"Use your heavy bag or a wall for this stretch.",{"type":839,"content":1109},[1110,1116,1122,1128],{"type":842,"content":1111},[1112],{"type":757,"content":1113},[1114],{"text":1115,"type":761},"Stand with the right side of your body directly along your bag or wall",{"type":842,"content":1117},[1118],{"type":757,"content":1119},[1120],{"text":1121,"type":761},"Lift your right arm parallel and grab hold of the bag or wall",{"type":842,"content":1123},[1124],{"type":757,"content":1125},[1126],{"text":1127,"type":761},"Still holding the bag or wall, lean away from the bag or wall until you feel a stretch along your right pectoral and bicep",{"type":842,"content":1129},[1130],{"type":757,"content":1131},[1132],{"text":1133,"type":761},"Hold for 30 seconds and switch arms",{"type":793,"attrs":1135,"content":1136},{"level":865},[1137],{"text":713,"type":761},{"type":839,"content":1139},[1140,1146,1152,1158,1164,1170],{"type":842,"content":1141},[1142],{"type":757,"content":1143},[1144],{"text":1145,"type":761},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":842,"content":1147},[1148],{"type":757,"content":1149},[1150],{"text":1151,"type":761},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":842,"content":1153},[1154],{"type":757,"content":1155},[1156],{"text":1157,"type":761},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":842,"content":1159},[1160],{"type":757,"content":1161},[1162],{"text":1163,"type":761},"Drop your hips back toward your heels",{"type":842,"content":1165},[1166],{"type":757,"content":1167},[1168],{"text":1169,"type":761},"Close your eyes and continue to inhale and exhale deeply",{"type":842,"content":1171},[1172],{"type":757,"content":1173},[1174],{"text":1175,"type":761},"Hold this pose for 30 seconds or as long as you’d like",{"type":757,"content":1177},[1178,1180,1186,1188,1194,1196,1202],{"text":1179,"type":761},"Five minutes of work and nine minutes total...that’s all it took to get in a fantastic workout during the chaos of the holidays. Try to fit this workout in once a day until you can resume your usual fitness training schedule. For more ",{"text":1181,"type":761,"marks":1182},"FightCamp",[1183],{"type":766,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1187,"type":761}," boxing workouts, follow our ",{"text":1189,"type":761,"marks":1190},"YouTube Channel",[1191],{"type":766,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://bit.ly/3oYefXf",{"text":1195,"type":761}," or visit our ",{"text":1197,"type":761,"marks":1198},"Blog",[1199],{"type":766,"attrs":1200},{"href":1201,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/",{"text":817,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1205,"component":118,"meta_info":1206,"meta_title":7,"block_image":1207,"cover_image":1208,"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},[],[],"2021-12-20 00:00","article",{"_uid":1214,"title":1215,"plugin":43,"description":1216},"af6d61e2-7d34-40be-96d3-d58b74d2746c","Break a Sweat In Record Time | 5-Minute HIIT Boxing Workout","Beat the stress of the holiday season with this 5-minute HIIT punching bag boxing workout you can do anywhere. Plus, burn tons of calories while you’re at it!",{"id":1218,"alt":657,"name":7,"focus":48,"title":657,"filename":1219,"copyright":7,"fieldtype":50},3518474,"https://a.storyblok.com/f/115220/2400x990/76fb1fb524/5-minute-punching-bag-hiit-workout-for-the-holidays.png",[],"5-minute-punching-bag-hiit-workout-for-the-holidays","blogs/5-minute-punching-bag-hiit-workout-for-the-holidays",-2930,[1225],"featured",60887917,"faf27852-8a18-4dc3-8110-df8947222e69","2021-12-20T01:25:00.000Z","training/5-minute-punching-bag-hiit-workout-for-the-holidays",[],["Reactive",1232],[1233,1416,1766,2004,2197,2540],{"name":1234,"created_at":1235,"published_at":1236,"updated_at":1237,"id":1238,"uuid":1239,"content":1240,"slug":1409,"full_slug":1410,"sort_by_date":48,"position":1411,"tag_list":1412,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":1413,"first_published_at":1236,"release_id":48,"lang":60,"path":1414,"alternates":1415,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1241,"faqs":1242,"title":1234,"topic":1259,"author":1274,"content":1275,"category":1390,"schedule":1398,"component":1212,"meta_info":1399,"cover_image":1403,"description":1407,"contributors":1408},"52144e3e-d0cf-4037-a459-fad9641f4053",[1243,1247,1251,1255],{"_uid":1244,"answer":1245,"question":1246,"component":669},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1248,"answer":1249,"question":1250,"component":669},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1252,"answer":1253,"question":1254,"component":669},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1256,"answer":1257,"question":1258,"component":669},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1260,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1272,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1261,"component":39,"meta_info":1269,"block_image":1270,"cover_image":1271,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1262,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1267,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1268,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1263,"component":118,"meta_info":1264,"meta_title":7,"block_image":1265,"cover_image":1266,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":754,"content":1276},[1277,1281,1286,1291,1304,1308,1313,1317,1322,1333,1338,1351,1356,1369,1374,1386],{"type":757,"content":1278},[1279],{"text":1280,"type":761},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":793,"attrs":1282,"content":1283},{"level":795},[1284],{"text":1285,"type":761},"4 Ways To Tire Out Your Opponent",{"type":793,"attrs":1287,"content":1288},{"level":865},[1289],{"text":1290,"type":761},"A Consistent Body Attack",{"type":757,"content":1292},[1293,1295,1302],{"text":1294,"type":761},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1296,"type":761,"marks":1297},"opponent’s body",[1298],{"type":766,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"custom":1301,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1303,"type":761},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":757,"content":1305},[1306],{"text":1307,"type":761},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":793,"attrs":1309,"content":1310},{"level":865},[1311],{"text":1312,"type":761},"Constant Pressure",{"type":757,"content":1314},[1315],{"text":1316,"type":761},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":793,"attrs":1318,"content":1319},{"level":865},[1320],{"text":1321,"type":761},"Cut Off the Ring ",{"type":757,"content":1323},[1324,1331],{"text":1325,"type":761,"marks":1326},"Cutting off the space",[1327],{"type":766,"attrs":1328},{"href":1329,"uuid":48,"anchor":48,"custom":1330,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1332,"type":761}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":793,"attrs":1334,"content":1335},{"level":865},[1336],{"text":1337,"type":761},"Attack the Arms",{"type":757,"content":1339},[1340,1342,1349],{"text":1341,"type":761},"This is a favorite trick of ",{"text":1343,"type":761,"marks":1344},"Canelo Alvarez",[1345],{"type":766,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"custom":1348,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1350,"type":761}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":793,"attrs":1352,"content":1353},{"level":795},[1354],{"text":1355,"type":761},"Sapping Their Strength",{"type":757,"content":1357},[1358,1360,1367],{"text":1359,"type":761},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1361,"type":761,"marks":1362},"Mike Tyson",[1363],{"type":766,"attrs":1364},{"href":1365,"uuid":48,"anchor":48,"custom":1366,"target":769,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1368,"type":761}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":793,"attrs":1370,"content":1371},{"level":795},[1372],{"text":1373,"type":761},"Train Like a Fighter",{"type":757,"content":1375},[1376,1378,1384],{"text":1377,"type":761},"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":1181,"type":761,"marks":1379},[1380],{"type":766,"attrs":1381},{"href":1382,"uuid":48,"anchor":48,"custom":1383,"target":769,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1385,"type":761}," 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":757,"content":1387},[1388],{"text":1389,"type":761},"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":1391,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1396,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1392,"component":118,"meta_info":1393,"meta_title":7,"block_image":1394,"cover_image":1395,"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},[],[],"2022-12-13 00:00",{"_uid":1400,"title":1401,"plugin":43,"description":1402},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1404,"alt":1405,"name":7,"focus":48,"title":1405,"filename":1406,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1225],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782","training/{{story.slug}}",[],{"name":1417,"created_at":1418,"published_at":1419,"updated_at":1420,"id":1421,"uuid":1422,"content":1423,"slug":1759,"full_slug":1760,"sort_by_date":48,"position":1761,"tag_list":1762,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":1763,"first_published_at":1764,"release_id":48,"lang":60,"path":1414,"alternates":1765,"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":1424,"faqs":1425,"title":1417,"topic":1438,"author":1453,"content":1454,"category":1740,"schedule":1748,"component":1212,"meta_info":1749,"cover_image":1753,"description":1757,"contributors":1758},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1426,1430,1434],{"_uid":1427,"answer":1428,"question":1429,"component":669},"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":1431,"answer":1432,"question":1433,"component":669},"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":1435,"answer":1436,"question":1437,"component":669},"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":1439,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1451,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1440,"component":39,"meta_info":1448,"block_image":1449,"cover_image":1450,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1441,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1446,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1442,"component":118,"meta_info":1443,"meta_title":7,"block_image":1444,"cover_image":1445,"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":754,"content":1455},[1456,1471,1475,1487,1492,1497,1527,1532,1559,1564,1586,1591,1613,1618,1640,1645,1672,1677,1693,1697,1721,1725,1736],{"type":757,"content":1457},[1458,1460,1469],{"text":1459,"type":761},"Post-workout ",{"text":1461,"type":761,"marks":1462},"stretches",[1463,1467],{"type":766,"attrs":1464},{"href":1465,"uuid":48,"anchor":48,"custom":1466,"target":769,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1468},"underline",{"text":1470,"type":761}," 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":793,"attrs":1472,"content":1473},{"level":795},[1474],{"text":1429,"type":761},{"type":757,"content":1476},[1477,1485],{"text":1478,"type":761,"marks":1479},"Research",[1480,1484],{"type":766,"attrs":1481},{"href":1482,"uuid":48,"anchor":48,"custom":1483,"target":769,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1468},{"text":1486,"type":761}," 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":793,"attrs":1488,"content":1489},{"level":795},[1490],{"text":1491,"type":761},"7 Stretches to Help You Recover Post-Workout",{"type":793,"attrs":1493,"content":1494},{"level":865},[1495],{"text":1496,"type":761},"Shoulder Flossing",{"type":1498,"attrs":1499,"content":1502},"ordered_list",{"order":1500},{"order":1501},1,[1503,1509,1515,1521],{"type":842,"content":1504},[1505],{"type":757,"content":1506},[1507],{"text":1508,"type":761},"Start in a standing position.",{"type":842,"content":1510},[1511],{"type":757,"content":1512},[1513],{"text":1514,"type":761},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":842,"content":1516},[1517],{"type":757,"content":1518},[1519],{"text":1520,"type":761},"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":842,"content":1522},[1523],{"type":757,"content":1524},[1525],{"text":1526,"type":761},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":793,"attrs":1528,"content":1529},{"level":865},[1530],{"text":1531,"type":761},"World's Greatest Stretch ",{"type":1498,"attrs":1533,"content":1534},{"order":1501},[1535,1541,1547,1553],{"type":842,"content":1536},[1537],{"type":757,"content":1538},[1539],{"text":1540,"type":761},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":842,"content":1542},[1543],{"type":757,"content":1544},[1545],{"text":1546,"type":761},"Next to the left hand, raise the left hand to the sky. ",{"type":842,"content":1548},[1549],{"type":757,"content":1550},[1551],{"text":1552,"type":761},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":842,"content":1554},[1555],{"type":757,"content":1556},[1557],{"text":1558,"type":761},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":793,"attrs":1560,"content":1561},{"level":865},[1562],{"text":1563,"type":761},"Kneeling Quad/Hip Flexor Stretch",{"type":1498,"attrs":1565,"content":1567},{"order":1566},{"order":1501},[1568,1574,1580],{"type":842,"content":1569},[1570],{"type":757,"content":1571},[1572],{"text":1573,"type":761},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":842,"content":1575},[1576],{"type":757,"content":1577},[1578],{"text":1579,"type":761},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":842,"content":1581},[1582],{"type":757,"content":1583},[1584],{"text":1585,"type":761},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":793,"attrs":1587,"content":1588},{"level":865},[1589],{"text":1590,"type":761},"Cat/Cow",{"type":1498,"attrs":1592,"content":1594},{"order":1593},{"order":1501},[1595,1601,1607],{"type":842,"content":1596},[1597],{"type":757,"content":1598},[1599],{"text":1600,"type":761},"Start on all fours, neutral spine. ",{"type":842,"content":1602},[1603],{"type":757,"content":1604},[1605],{"text":1606,"type":761},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":842,"content":1608},[1609],{"type":757,"content":1610},[1611],{"text":1612,"type":761},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":793,"attrs":1614,"content":1615},{"level":865},[1616],{"text":1617,"type":761},"Thread the Needle",{"type":1498,"attrs":1619,"content":1621},{"order":1620},{"order":1501},[1622,1628,1634],{"type":842,"content":1623},[1624],{"type":757,"content":1625},[1626],{"text":1627,"type":761},"Start on all fours. ",{"type":842,"content":1629},[1630],{"type":757,"content":1631},[1632],{"text":1633,"type":761},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":842,"content":1635},[1636],{"type":757,"content":1637},[1638],{"text":1639,"type":761},"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":793,"attrs":1641,"content":1642},{"level":865},[1643],{"text":1644,"type":761},"Thread the Needle With a Twist ",{"type":1498,"attrs":1646,"content":1648},{"order":1647},{"order":1501},[1649,1654,1660,1666],{"type":842,"content":1650},[1651],{"type":757,"content":1652},[1653],{"text":1627,"type":761},{"type":842,"content":1655},[1656],{"type":757,"content":1657},[1658],{"text":1659,"type":761},"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":842,"content":1661},[1662],{"type":757,"content":1663},[1664],{"text":1665,"type":761},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":842,"content":1667},[1668],{"type":757,"content":1669},[1670],{"text":1671,"type":761},"Return to the starting position.",{"type":793,"attrs":1673,"content":1674},{"level":865},[1675],{"text":1676,"type":761},"Scorpion Stretch (Prone) ",{"type":1498,"attrs":1678,"content":1680},{"order":1679},{"order":1501},[1681,1687],{"type":842,"content":1682},[1683],{"type":757,"content":1684},[1685],{"text":1686,"type":761},"Begin lying down, arms out in T. ",{"type":842,"content":1688},[1689],{"type":757,"content":1690},[1691],{"text":1692,"type":761},"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":793,"attrs":1694,"content":1695},{"level":795},[1696],{"text":1437,"type":761},{"type":757,"content":1698},[1699,1701,1709,1711,1719],{"text":1700,"type":761},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1702,"type":761,"marks":1703},"range of motion improvements",[1704,1708],{"type":766,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"custom":1707,"target":769,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1468},{"text":1710,"type":761},". 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":1712,"type":761,"marks":1713},"Studies",[1714,1718],{"type":766,"attrs":1715},{"href":1716,"uuid":48,"anchor":48,"custom":1717,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1468},{"text":1720,"type":761}," 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":793,"attrs":1722,"content":1723},{"level":795},[1724],{"text":1373,"type":761},{"type":757,"content":1726},[1727,1728,1734],{"text":1377,"type":761},{"text":1181,"type":761,"marks":1729},[1730,1733],{"type":766,"attrs":1731},{"href":1382,"uuid":48,"anchor":48,"custom":1732,"target":769,"linktype":13},{},{"type":1468},{"text":1735,"type":761}," 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":757,"content":1737},[1738],{"text":1739,"type":761},"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":1741,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1742,"component":118,"meta_info":1743,"meta_title":7,"block_image":1744,"cover_image":1745,"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":1750,"title":1751,"plugin":43,"description":1752},"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":1754,"alt":1755,"name":7,"focus":7,"title":1755,"filename":1756,"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,[1225],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1767,"created_at":1768,"published_at":1769,"updated_at":1770,"id":1771,"uuid":1772,"content":1773,"slug":1997,"full_slug":1998,"sort_by_date":48,"position":1999,"tag_list":2000,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2001,"first_published_at":2002,"release_id":48,"lang":60,"path":1414,"alternates":2003,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1774,"faqs":1775,"title":1767,"topic":1788,"author":1453,"content":1803,"category":1978,"schedule":1986,"component":1212,"meta_info":1987,"cover_image":1991,"description":1995,"contributors":1996},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1776,1780,1784],{"_uid":1777,"answer":1778,"question":1779,"component":669},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1781,"answer":1782,"question":1783,"component":669},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1785,"answer":1786,"question":1787,"component":669},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1789,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1801,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1802,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1790,"component":39,"meta_info":1798,"block_image":1799,"cover_image":1800,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1791,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1796,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1797,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1792,"component":118,"meta_info":1793,"meta_title":7,"block_image":1794,"cover_image":1795,"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":754,"content":1804},[1805,1809,1813,1817,1821,1835,1881,1894,1899,1923,1957,1961,1965,1975],{"type":793,"attrs":1806,"content":1807},{"level":795},[1808],{"text":1779,"type":761},{"type":757,"content":1810},[1811],{"text":1812,"type":761},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":757,"content":1814},[1815],{"text":1816,"type":761},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":793,"attrs":1818,"content":1819},{"level":795},[1820],{"text":1783,"type":761},{"type":757,"content":1822},[1823,1825,1833],{"text":1824,"type":761},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1826,"type":761,"marks":1827},"National Academy of Sports Medicine",[1828,1832],{"type":766,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"custom":1831,"target":769,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1468},{"text":1834,"type":761}," has a few exercise-related symptoms of overtraining:",{"type":1498,"attrs":1836,"content":1838},{"order":1837},{"order":1501},[1839,1845,1851,1857,1863,1869,1875],{"type":842,"content":1840},[1841],{"type":757,"content":1842},[1843],{"text":1844,"type":761},"A plateau or decline in workout performance or progress",{"type":842,"content":1846},[1847],{"type":757,"content":1848},[1849],{"text":1850,"type":761},"A perception of increased exertion during “normal” or “easy” workouts",{"type":842,"content":1852},[1853],{"type":757,"content":1854},[1855],{"text":1856,"type":761},"Excessive sweating or overheating",{"type":842,"content":1858},[1859],{"type":757,"content":1860},[1861],{"text":1862,"type":761},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":842,"content":1864},[1865],{"type":757,"content":1866},[1867],{"text":1868,"type":761},"A lack of feeling “refreshed” after regular rest and recovery",{"type":842,"content":1870},[1871],{"type":757,"content":1872},[1873],{"text":1874,"type":761},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":842,"content":1876},[1877],{"type":757,"content":1878},[1879],{"text":1880,"type":761},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":757,"content":1882},[1883,1885,1892],{"text":1884,"type":761},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1886,"type":761,"marks":1887},"FightCamp App",[1888,1891],{"type":766,"attrs":1889},{"href":1185,"uuid":48,"anchor":48,"custom":1890,"target":769,"linktype":13},{},{"type":1468},{"text":1893,"type":761}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":793,"attrs":1895,"content":1896},{"level":795},[1897],{"text":1898,"type":761},"A Day of Rest",{"type":757,"content":1900},[1901,1903,1911,1913,1921],{"text":1902,"type":761},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1904,"type":761,"marks":1905},"Aaron",[1906,1910],{"type":766,"attrs":1907},{"href":1908,"uuid":48,"anchor":48,"custom":1909,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1468},{"text":1912,"type":761}," and ",{"text":1914,"type":761,"marks":1915},"Flo",[1916,1920],{"type":766,"attrs":1917},{"href":1918,"uuid":48,"anchor":48,"custom":1919,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1468},{"text":1922,"type":761},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":757,"content":1924},[1925,1927,1935,1937,1945,1947,1955],{"text":1926,"type":761},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1928,"type":761,"marks":1929},"researchers",[1930,1934],{"type":766,"attrs":1931},{"href":1932,"uuid":48,"anchor":48,"custom":1933,"target":769,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1468},{"text":1936,"type":761}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1938,"type":761,"marks":1939},"FightCamp Trainers",[1940,1944],{"type":766,"attrs":1941},{"href":1942,"uuid":48,"anchor":48,"custom":1943,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1468},{"text":1946,"type":761}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1948,"type":761,"marks":1949},"neurological connections",[1950,1954],{"type":766,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1468},{"text":1956,"type":761},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":757,"content":1958},[1959],{"text":1960,"type":761},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":793,"attrs":1962,"content":1963},{"level":795},[1964],{"text":1373,"type":761},{"type":757,"content":1966},[1967,1968,1974],{"text":1377,"type":761},{"text":1181,"type":761,"marks":1969},[1970,1973],{"type":766,"attrs":1971},{"href":1382,"uuid":48,"anchor":48,"custom":1972,"target":769,"linktype":13},{},{"type":1468},{"text":1735,"type":761},{"type":757,"content":1976},[1977],{"text":1389,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1979,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1984,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1980,"component":118,"meta_info":1981,"meta_title":7,"block_image":1982,"cover_image":1983,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1988,"title":1989,"plugin":43,"description":1990},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1992,"alt":1993,"name":7,"focus":7,"title":1993,"filename":1994,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1225],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2005,"created_at":2006,"published_at":2007,"updated_at":2008,"id":2009,"uuid":2010,"content":2011,"slug":2191,"full_slug":2192,"sort_by_date":48,"position":2193,"tag_list":2194,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2195,"first_published_at":2007,"release_id":48,"lang":60,"path":1414,"alternates":2196,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2012,"faqs":2013,"title":2005,"topic":2018,"author":1274,"content":2033,"category":2172,"schedule":2180,"component":1212,"meta_info":2181,"cover_image":2185,"description":2189,"contributors":2190},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2014],{"_uid":2015,"answer":2016,"question":2017,"component":669},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2019,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2031,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2020,"component":39,"meta_info":2028,"block_image":2029,"cover_image":2030,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2021,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2026,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2022,"component":118,"meta_info":2023,"meta_title":7,"block_image":2024,"cover_image":2025,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":2034},[2035,2039,2044,2049,2072,2077,2099,2104,2118,2123,2137,2142,2146,2151,2155,2159,2169],{"type":757,"content":2036},[2037],{"text":2038,"type":761},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":793,"attrs":2040,"content":2041},{"level":795},[2042],{"text":2043,"type":761},"5 Ways to Shake Up Your Cardio",{"type":793,"attrs":2045,"content":2046},{"level":865},[2047],{"text":2048,"type":761},"Swimming",{"type":757,"content":2050},[2051,2053,2060,2062,2070],{"text":2052,"type":761},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2054,"type":761,"marks":2055},"Flo Master’s",[2056,2059],{"type":766,"attrs":2057},{"href":1918,"uuid":48,"anchor":48,"custom":2058,"target":769,"linktype":13},{},{"type":1468},{"text":2061,"type":761}," favorite forms of ",{"text":2063,"type":761,"marks":2064},"active recovery",[2065,2069],{"type":766,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1468},{"text":2071,"type":761}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":793,"attrs":2073,"content":2074},{"level":865},[2075],{"text":2076,"type":761},"Tabata Bag Drills",{"type":757,"content":2078},[2079,2081,2089,2091,2097],{"text":2080,"type":761},"One great way to get your anaerobic endurance up is with ",{"text":2082,"type":761,"marks":2083},"Tabata",[2084,2088],{"type":766,"attrs":2085},{"href":2086,"uuid":48,"anchor":48,"custom":2087,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1468},{"text":2090,"type":761}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1886,"type":761,"marks":2092},[2093,2096],{"type":766,"attrs":2094},{"href":1185,"uuid":48,"anchor":48,"custom":2095,"target":769,"linktype":13},{},{"type":1468},{"text":2098,"type":761}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":793,"attrs":2100,"content":2101},{"level":865},[2102],{"text":2103,"type":761},"Footwork Heavy Sports",{"type":757,"content":2105},[2106,2108,2116],{"text":2107,"type":761},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2109,"type":761,"marks":2110},"dancing",[2111,2115],{"type":766,"attrs":2112},{"href":2113,"uuid":48,"anchor":48,"custom":2114,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1468},{"text":2117,"type":761}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":793,"attrs":2119,"content":2120},{"level":865},[2121],{"text":2122,"type":761},"Hiking",{"type":757,"content":2124},[2125,2127,2135],{"text":2126,"type":761},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2128,"type":761,"marks":2129},"healthy snacks",[2130,2134],{"type":766,"attrs":2131},{"href":2132,"uuid":48,"anchor":48,"custom":2133,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1468},{"text":2136,"type":761},"! ",{"type":793,"attrs":2138,"content":2139},{"level":865},[2140],{"text":2141,"type":761},"Shadowboxing Punchouts",{"type":757,"content":2143},[2144],{"text":2145,"type":761},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":793,"attrs":2147,"content":2148},{"level":795},[2149],{"text":2150,"type":761},"Shaking Up Your Cardio",{"type":757,"content":2152},[2153],{"text":2154,"type":761},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":793,"attrs":2156,"content":2157},{"level":795},[2158],{"text":1373,"type":761},{"type":757,"content":2160},[2161,2162,2168],{"text":1377,"type":761},{"text":1181,"type":761,"marks":2163},[2164,2167],{"type":766,"attrs":2165},{"href":1382,"uuid":48,"anchor":48,"custom":2166,"target":769,"linktype":13},{},{"type":1468},{"text":1735,"type":761},{"type":757,"content":2170},[2171],{"text":1389,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2173,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2174,"component":118,"meta_info":2175,"meta_title":7,"block_image":2176,"cover_image":2177,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2182,"title":2183,"plugin":43,"description":2184},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2186,"alt":2187,"name":7,"focus":7,"title":2187,"filename":2188,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1225],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2198,"created_at":2199,"published_at":2200,"updated_at":2201,"id":2202,"uuid":2203,"content":2204,"slug":2534,"full_slug":2535,"sort_by_date":48,"position":2536,"tag_list":2537,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2538,"first_published_at":2200,"release_id":48,"lang":60,"path":1414,"alternates":2539,"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":2205,"faqs":2206,"title":2198,"topic":2255,"author":2270,"content":2271,"category":2517,"schedule":2525,"component":1212,"meta_info":2526,"cover_image":2530,"description":2529,"contributors":2533},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2207,2211,2215,2219,2223,2227,2231,2235,2239,2243,2247,2251],{"_uid":2208,"answer":2209,"question":2210,"component":669},"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":2212,"answer":2213,"question":2214,"component":669},"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":2216,"answer":2217,"question":2218,"component":669},"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":2220,"answer":2221,"question":2222,"component":669},"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":2224,"answer":2225,"question":2226,"component":669},"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":2228,"answer":2229,"question":2230,"component":669},"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":2232,"answer":2233,"question":2234,"component":669},"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":2236,"answer":2237,"question":2238,"component":669},"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":2240,"answer":2241,"question":2242,"component":669},"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":2244,"answer":2245,"question":2246,"component":669},"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":2248,"answer":2249,"question":2250,"component":669},"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":2252,"answer":2253,"question":2254,"component":669},"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":2256,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2268,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2257,"component":39,"meta_info":2265,"block_image":2266,"cover_image":2267,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2258,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2263,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2259,"component":118,"meta_info":2260,"meta_title":7,"block_image":2261,"cover_image":2262,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":754,"content":2272},[2273,2293,2305,2318,2323,2327,2339,2343,2357,2361,2366,2369,2373,2384,2396,2400,2403,2408,2419,2431,2435,2438,2443,2454,2458,2462,2466,2469,2474,2485,2489,2493,2497,2502,2506,2514],{"type":757,"content":2274},[2275,2277,2283,2285,2291],{"text":2276,"type":761},"Out of the ",{"text":2278,"type":761,"marks":2279},"six (6) basic punches",[2280],{"type":766,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2284,"type":761}," in boxing, punch number one is the ",{"text":2286,"type":761,"marks":2287},"jab",[2288],{"type":766,"attrs":2289},{"href":2290,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2292,"type":761},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":757,"content":2294},[2295,2297,2303],{"text":2296,"type":761},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2298,"type":761,"marks":2299},"Coach PJ",[2300],{"type":766,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2304,"type":761}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":875,"attrs":2306},{"id":2307,"body":2308},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2309],{"_uid":2310,"link":2311,"image":2313,"title":2315,"component":2317},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2312,"linktype":13,"fieldtype":14,"cached_url":2312},"https://youtu.be/JM-8c3EqwZg",{"id":2314,"alt":2315,"name":7,"focus":48,"title":2315,"filename":2316,"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","image_video_link",{"type":793,"attrs":2319,"content":2320},{"level":795},[2321],{"text":2322,"type":761},"5 Most Common Jab Mistakes",{"type":793,"attrs":2324,"content":2325},{"level":865},[2326],{"text":2218,"type":761},{"type":875,"attrs":2328},{"id":2307,"body":2329},[2330],{"url":2331,"_uid":2333,"image":2334,"component":885,"copyright_details":2338},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2335,"alt":2336,"name":7,"focus":48,"title":2336,"filename":2337,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":757,"content":2340},[2341],{"text":2342,"type":761},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":839,"content":2344},[2345,2351],{"type":842,"content":2346},[2347],{"type":757,"content":2348},[2349],{"text":2350,"type":761},"While extending the arm to punch",{"type":842,"content":2352},[2353],{"type":757,"content":2354},[2355],{"text":2356,"type":761},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":757,"content":2358},[2359],{"text":2360,"type":761},"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":793,"attrs":2362,"content":2363},{"level":865},[2364],{"text":2365,"type":761},"How To Fix It:",{"type":757,"content":2367},[2368],{"text":2221,"type":761},{"type":793,"attrs":2370,"content":2371},{"level":865},[2372],{"text":2226,"type":761},{"type":875,"attrs":2374},{"id":2307,"body":2375},[2376],{"url":2377,"_uid":2378,"image":2379,"component":885,"copyright_details":2383},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2380,"alt":2381,"name":7,"focus":48,"title":2381,"filename":2382,"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":757,"content":2385},[2386,2388,2394],{"text":2387,"type":761},"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":2389,"type":761,"marks":2390},"hook",[2391],{"type":766,"attrs":2392},{"href":2393,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2395,"type":761}," 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":793,"attrs":2397,"content":2398},{"level":865},[2399],{"text":2365,"type":761},{"type":757,"content":2401},[2402],{"text":2229,"type":761},{"type":793,"attrs":2404,"content":2405},{"level":865},[2406],{"text":2407,"type":761},"3. Pushing the Jab",{"type":875,"attrs":2409},{"id":2307,"body":2410},[2411],{"url":2412,"_uid":2413,"image":2414,"component":885,"copyright_details":2418},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2415,"alt":2416,"name":7,"focus":48,"title":2416,"filename":2417,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":757,"content":2420},[2421,2423,2429],{"text":2422,"type":761},"“Pushing the jab” means leaning into the punch. In your ",{"text":2424,"type":761,"marks":2425},"boxing stance",[2426],{"type":766,"attrs":2427},{"href":2428,"uuid":48,"anchor":48,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2430,"type":761},", 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":793,"attrs":2432,"content":2433},{"level":865},[2434],{"text":2365,"type":761},{"type":757,"content":2436},[2437],{"text":2237,"type":761},{"type":793,"attrs":2439,"content":2440},{"level":865},[2441],{"text":2442,"type":761},"4. Flaring Your Elbows",{"type":875,"attrs":2444},{"id":2307,"body":2445},[2446],{"url":2447,"_uid":2448,"image":2449,"component":885,"copyright_details":2453},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2450,"alt":2451,"name":7,"focus":48,"title":2451,"filename":2452,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":757,"content":2455},[2456],{"text":2457,"type":761},"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":757,"content":2459},[2460],{"text":2461,"type":761},"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":793,"attrs":2463,"content":2464},{"level":865},[2465],{"text":2365,"type":761},{"type":757,"content":2467},[2468],{"text":2245,"type":761},{"type":793,"attrs":2470,"content":2471},{"level":865},[2472],{"text":2473,"type":761},"5. Not Jabbing Enough",{"type":875,"attrs":2475},{"id":2307,"body":2476},[2477],{"url":2478,"_uid":2479,"image":2480,"component":885,"copyright_details":2484},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2481,"alt":2482,"name":7,"focus":48,"title":2482,"filename":2483,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":757,"content":2486},[2487],{"text":2488,"type":761},"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":793,"attrs":2490,"content":2491},{"level":865},[2492],{"text":2365,"type":761},{"type":757,"content":2494},[2495],{"text":2496,"type":761},"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":793,"attrs":2498,"content":2499},{"level":795},[2500],{"text":2501,"type":761},"Keep On Jabbing",{"type":757,"content":2503},[2504],{"text":2505,"type":761},"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":757,"content":2507},[2508,2509,2513],{"text":1377,"type":761},{"text":1181,"type":761,"marks":2510},[2511],{"type":766,"attrs":2512},{"href":1382,"uuid":48,"anchor":48,"target":769,"linktype":13},{"text":1385,"type":761},{"type":757,"content":2515},[2516],{"text":1739,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2518,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2523,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2519,"component":118,"meta_info":2520,"meta_title":7,"block_image":2521,"cover_image":2522,"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":2527,"title":2528,"plugin":43,"description":2529},"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":2531,"alt":2198,"name":7,"focus":48,"title":2198,"filename":2532,"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,[1225],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2541,"created_at":2542,"published_at":2543,"updated_at":2544,"id":2545,"uuid":2546,"content":2547,"slug":2763,"full_slug":2764,"sort_by_date":48,"position":2765,"tag_list":2766,"is_startpage":9,"parent_id":1226,"meta_data":48,"group_id":2767,"first_published_at":2768,"release_id":48,"lang":60,"path":1414,"alternates":2769,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2548,"faqs":2549,"title":2541,"topic":2570,"author":735,"content":2585,"category":2745,"schedule":2753,"component":1212,"meta_info":2754,"cover_image":2758,"description":2757,"contributors":2762},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2550,2554,2558,2562,2566],{"_uid":2551,"answer":2552,"question":2553,"component":669},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2555,"answer":2556,"question":2557,"component":669},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2559,"answer":2560,"question":2561,"component":669},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2563,"answer":2564,"question":2565,"component":669},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2567,"answer":2568,"question":2569,"component":669},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2571,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2583,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2584,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2572,"component":39,"meta_info":2580,"block_image":2581,"cover_image":2582,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2574,"component":118,"meta_info":2575,"meta_title":7,"block_image":2576,"cover_image":2577,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":2586},[2587,2591,2595,2599,2612,2616,2620,2625,2637,2650,2655,2666,2670,2692,2697,2708,2720,2725,2729,2733,2742],{"type":757,"content":2588},[2589],{"text":2590,"type":761},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":757,"content":2592},[2593],{"text":2594,"type":761},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":793,"attrs":2596,"content":2597},{"level":795},[2598],{"text":2553,"type":761},{"type":757,"content":2600},[2601,2603,2610],{"text":2602,"type":761},"According to the ",{"text":2604,"type":761,"marks":2605},"Mayo Clinic",[2606],{"type":766,"attrs":2607},{"href":2608,"uuid":48,"anchor":48,"custom":2609,"target":769,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2611,"type":761},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":757,"content":2613},[2614],{"text":2615,"type":761},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":757,"content":2617},[2618],{"text":2619,"type":761},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":793,"attrs":2621,"content":2622},{"level":795},[2623],{"text":2624,"type":761},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":875,"attrs":2626},{"id":2627,"body":2628},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2629],{"url":2630,"_uid":2631,"image":2632,"component":885,"copyright_details":2636},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2633,"alt":2634,"name":7,"focus":48,"title":2634,"filename":2635,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":757,"content":2638},[2639,2641,2648],{"text":2640,"type":761},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2642,"type":761,"marks":2643},"burn more calories",[2644],{"type":766,"attrs":2645},{"href":2646,"uuid":48,"anchor":48,"custom":2647,"target":769,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2649,"type":761}," even after you’re done working out.",{"type":793,"attrs":2651,"content":2652},{"level":795},[2653],{"text":2654,"type":761},"Kickboxing Is A Full Body Workout",{"type":875,"attrs":2656},{"id":2627,"body":2657},[2658],{"url":2659,"_uid":2660,"image":2661,"component":885,"copyright_details":2665},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2662,"alt":2663,"name":7,"focus":48,"title":2663,"filename":2664,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":757,"content":2667},[2668],{"text":2669,"type":761},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":757,"content":2671},[2672,2674,2681,2683,2690],{"text":2673,"type":761},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2675,"type":761,"marks":2676},"all-level lower body workout",[2677],{"type":766,"attrs":2678},{"href":2679,"uuid":48,"anchor":48,"custom":2680,"target":769,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2682,"type":761}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2684,"type":761,"marks":2685},"upper body workout",[2686],{"type":766,"attrs":2687},{"href":2688,"uuid":48,"anchor":48,"custom":2689,"target":769,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2691,"type":761}," led by Flo Master.",{"type":793,"attrs":2693,"content":2694},{"level":795},[2695],{"text":2696,"type":761},"Boxing Can Be Low-Impact",{"type":875,"attrs":2698},{"id":2627,"body":2699},[2700],{"url":2701,"_uid":2702,"image":2703,"component":885,"copyright_details":2707},{"id":7,"url":7,"linktype":2332,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2704,"alt":2705,"name":7,"focus":48,"title":2705,"filename":2706,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":757,"content":2709},[2710,2712,2718],{"text":2711,"type":761},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":823,"type":761,"marks":2713},[2714],{"type":766,"attrs":2715},{"href":2716,"uuid":48,"anchor":48,"custom":2717,"target":769,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2719,"type":761}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":793,"attrs":2721,"content":2722},{"level":795},[2723],{"text":2724,"type":761},"Kick Boring Cardio To The Curb",{"type":757,"content":2726},[2727],{"text":2728,"type":761},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":793,"attrs":2730,"content":2731},{"level":795},[2732],{"text":1373,"type":761},{"type":757,"content":2734},[2735,2736,2741],{"text":1377,"type":761},{"text":1181,"type":761,"marks":2737},[2738],{"type":766,"attrs":2739},{"href":1382,"uuid":48,"anchor":48,"custom":2740,"target":769,"linktype":13},{},{"text":1385,"type":761},{"type":757,"content":2743},[2744],{"text":1739,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2746,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2751,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2747,"component":118,"meta_info":2748,"meta_title":7,"block_image":2749,"cover_image":2750,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2755,"title":2756,"plugin":43,"description":2757},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2759,"alt":2760,"name":7,"focus":48,"title":2760,"filename":2761,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1225],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1212,"created_at":2771,"published_at":2772,"updated_at":2773,"id":2774,"uuid":2775,"content":2776,"slug":1212,"full_slug":2797,"sort_by_date":48,"position":446,"tag_list":2798,"is_startpage":9,"parent_id":2799,"meta_data":48,"group_id":2800,"first_published_at":2801,"release_id":48,"lang":60,"path":7,"alternates":2802,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2777,"component":2778,"meta_info":2779,"custom_content_list":2781},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2780,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2782,2787,2792],{"_uid":2783,"label":2784,"value":2785,"dev_id":2786,"component":761},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2788,"label":2789,"value":2790,"dev_id":2791,"component":761},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2793,"label":2794,"value":2795,"dev_id":2796,"component":761},"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",[],1787013221182]