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Get a full body boxing workout in under 30 minutes!",{"id":1035,"alt":657,"name":7,"focus":48,"title":657,"filename":1036,"copyright":7,"fieldtype":50},4988471,"https://a.storyblok.com/f/115220/2400x990/9c01d478e9/7-day-quick-lunchtime-sweat-workout-program.png",[],[],"7-day-quick-lunchtime-sweat-workout-program","blogs/7-day-quick-lunchtime-sweat-workout-program",-1180,[],60887917,"f74681f1-02e4-40d2-93f1-1d01b4e65dfa","2021-03-13T07:50:00.000Z","training/{{story.slug}}",[],["Reactive",1049],[1050,1403,1637,2060,2289,2666],{"name":1051,"created_at":1052,"published_at":1053,"updated_at":1054,"id":1055,"uuid":1056,"content":1057,"slug":1395,"full_slug":1396,"sort_by_date":48,"position":1397,"tag_list":1398,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":1400,"first_published_at":1401,"release_id":48,"lang":60,"path":1046,"alternates":1402,"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":1058,"faqs":1059,"title":1051,"topic":1072,"author":1087,"content":1088,"category":1376,"schedule":1384,"component":1030,"meta_info":1385,"cover_image":1389,"description":1393,"contributors":1394},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1060,1064,1068],{"_uid":1061,"answer":1062,"question":1063,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1065,"answer":1066,"question":1067,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1069,"answer":1070,"question":1071,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1073,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1085,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1086,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1074,"component":39,"meta_info":1082,"block_image":1083,"cover_image":1084,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1075,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1080,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1076,"component":118,"meta_info":1077,"meta_title":7,"block_image":1078,"cover_image":1079,"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":735,"content":1089},[1090,1105,1109,1121,1126,1131,1159,1164,1191,1196,1218,1223,1245,1250,1272,1277,1304,1309,1325,1329,1353,1358,1372],{"type":738,"content":1091},[1092,1094,1103],{"text":1093,"type":742},"Post-workout ",{"text":1095,"type":742,"marks":1096},"stretches",[1097,1101],{"type":930,"attrs":1098},{"href":1099,"uuid":48,"anchor":48,"custom":1100,"target":933,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1102},"underline",{"text":1104,"type":742}," 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":761,"attrs":1106,"content":1107},{"level":763},[1108],{"text":1063,"type":742},{"type":738,"content":1110},[1111,1119],{"text":1112,"type":742,"marks":1113},"Research",[1114,1118],{"type":930,"attrs":1115},{"href":1116,"uuid":48,"anchor":48,"custom":1117,"target":933,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1102},{"text":1120,"type":742}," 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":761,"attrs":1122,"content":1123},{"level":763},[1124],{"text":1125,"type":742},"7 Stretches to Help You Recover Post-Workout",{"type":761,"attrs":1127,"content":1128},{"level":1002},[1129],{"text":1130,"type":742},"Shoulder Flossing",{"type":972,"attrs":1132,"content":1134},{"order":1133},{"order":974},[1135,1141,1147,1153],{"type":771,"content":1136},[1137],{"type":738,"content":1138},[1139],{"text":1140,"type":742},"Start in a standing position.",{"type":771,"content":1142},[1143],{"type":738,"content":1144},[1145],{"text":1146,"type":742},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":771,"content":1148},[1149],{"type":738,"content":1150},[1151],{"text":1152,"type":742},"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":771,"content":1154},[1155],{"type":738,"content":1156},[1157],{"text":1158,"type":742},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":761,"attrs":1160,"content":1161},{"level":1002},[1162],{"text":1163,"type":742},"World's Greatest Stretch ",{"type":972,"attrs":1165,"content":1166},{"order":974},[1167,1173,1179,1185],{"type":771,"content":1168},[1169],{"type":738,"content":1170},[1171],{"text":1172,"type":742},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":771,"content":1174},[1175],{"type":738,"content":1176},[1177],{"text":1178,"type":742},"Next to the left hand, raise the left hand to the sky. ",{"type":771,"content":1180},[1181],{"type":738,"content":1182},[1183],{"text":1184,"type":742},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":771,"content":1186},[1187],{"type":738,"content":1188},[1189],{"text":1190,"type":742},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":761,"attrs":1192,"content":1193},{"level":1002},[1194],{"text":1195,"type":742},"Kneeling Quad/Hip Flexor Stretch",{"type":972,"attrs":1197,"content":1199},{"order":1198},{"order":974},[1200,1206,1212],{"type":771,"content":1201},[1202],{"type":738,"content":1203},[1204],{"text":1205,"type":742},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":771,"content":1207},[1208],{"type":738,"content":1209},[1210],{"text":1211,"type":742},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":771,"content":1213},[1214],{"type":738,"content":1215},[1216],{"text":1217,"type":742},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":761,"attrs":1219,"content":1220},{"level":1002},[1221],{"text":1222,"type":742},"Cat/Cow",{"type":972,"attrs":1224,"content":1226},{"order":1225},{"order":974},[1227,1233,1239],{"type":771,"content":1228},[1229],{"type":738,"content":1230},[1231],{"text":1232,"type":742},"Start on all fours, neutral spine. ",{"type":771,"content":1234},[1235],{"type":738,"content":1236},[1237],{"text":1238,"type":742},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":771,"content":1240},[1241],{"type":738,"content":1242},[1243],{"text":1244,"type":742},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":761,"attrs":1246,"content":1247},{"level":1002},[1248],{"text":1249,"type":742},"Thread the Needle",{"type":972,"attrs":1251,"content":1253},{"order":1252},{"order":974},[1254,1260,1266],{"type":771,"content":1255},[1256],{"type":738,"content":1257},[1258],{"text":1259,"type":742},"Start on all fours. ",{"type":771,"content":1261},[1262],{"type":738,"content":1263},[1264],{"text":1265,"type":742},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":771,"content":1267},[1268],{"type":738,"content":1269},[1270],{"text":1271,"type":742},"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":761,"attrs":1273,"content":1274},{"level":1002},[1275],{"text":1276,"type":742},"Thread the Needle With a Twist ",{"type":972,"attrs":1278,"content":1280},{"order":1279},{"order":974},[1281,1286,1292,1298],{"type":771,"content":1282},[1283],{"type":738,"content":1284},[1285],{"text":1259,"type":742},{"type":771,"content":1287},[1288],{"type":738,"content":1289},[1290],{"text":1291,"type":742},"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":771,"content":1293},[1294],{"type":738,"content":1295},[1296],{"text":1297,"type":742},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":771,"content":1299},[1300],{"type":738,"content":1301},[1302],{"text":1303,"type":742},"Return to the starting position.",{"type":761,"attrs":1305,"content":1306},{"level":1002},[1307],{"text":1308,"type":742},"Scorpion Stretch (Prone) ",{"type":972,"attrs":1310,"content":1312},{"order":1311},{"order":974},[1313,1319],{"type":771,"content":1314},[1315],{"type":738,"content":1316},[1317],{"text":1318,"type":742},"Begin lying down, arms out in T. ",{"type":771,"content":1320},[1321],{"type":738,"content":1322},[1323],{"text":1324,"type":742},"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":761,"attrs":1326,"content":1327},{"level":763},[1328],{"text":1071,"type":742},{"type":738,"content":1330},[1331,1333,1341,1343,1351],{"text":1332,"type":742},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1334,"type":742,"marks":1335},"range of motion improvements",[1336,1340],{"type":930,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"custom":1339,"target":933,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1102},{"text":1342,"type":742},". 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":1344,"type":742,"marks":1345},"Studies",[1346,1350],{"type":930,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"custom":1349,"target":933,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1102},{"text":1352,"type":742}," 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":761,"attrs":1354,"content":1355},{"level":763},[1356],{"text":1357,"type":742},"Train Like a Fighter",{"type":738,"content":1359},[1360,1362,1370],{"text":1361,"type":742},"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":1363,"type":742,"marks":1364},"FightCamp",[1365,1369],{"type":930,"attrs":1366},{"href":1367,"uuid":48,"anchor":48,"custom":1368,"target":933,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1102},{"text":1371,"type":742}," 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":738,"content":1373},[1374],{"text":1375,"type":742},"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":1377,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1382,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1383,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1378,"component":118,"meta_info":1379,"meta_title":7,"block_image":1380,"cover_image":1381,"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":1386,"title":1387,"plugin":43,"description":1388},"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":1390,"alt":1391,"name":7,"focus":7,"title":1391,"filename":1392,"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,[1399],"featured","b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1404,"created_at":1405,"published_at":1406,"updated_at":1407,"id":1408,"uuid":1409,"content":1410,"slug":1630,"full_slug":1631,"sort_by_date":48,"position":1632,"tag_list":1633,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":1634,"first_published_at":1635,"release_id":48,"lang":60,"path":1046,"alternates":1636,"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":1411,"faqs":1412,"title":1404,"topic":1433,"author":1448,"content":1449,"category":1612,"schedule":1620,"component":1030,"meta_info":1621,"cover_image":1625,"description":1624,"contributors":1629},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1413,1417,1421,1425,1429],{"_uid":1414,"answer":1415,"question":1416,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1418,"answer":1419,"question":1420,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1422,"answer":1423,"question":1424,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1426,"answer":1427,"question":1428,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1430,"answer":1431,"question":1432,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1434,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1446,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1435,"component":39,"meta_info":1443,"block_image":1444,"cover_image":1445,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1436,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1441,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1437,"component":118,"meta_info":1438,"meta_title":7,"block_image":1439,"cover_image":1440,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1450},[1451,1455,1459,1463,1476,1480,1484,1489,1502,1515,1520,1531,1535,1557,1562,1573,1586,1591,1595,1599,1609],{"type":738,"content":1452},[1453],{"text":1454,"type":742},"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":738,"content":1456},[1457],{"text":1458,"type":742},"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":761,"attrs":1460,"content":1461},{"level":763},[1462],{"text":1416,"type":742},{"type":738,"content":1464},[1465,1467,1474],{"text":1466,"type":742},"According to the ",{"text":1468,"type":742,"marks":1469},"Mayo Clinic",[1470],{"type":930,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"custom":1473,"target":933,"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":1475,"type":742},", 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":738,"content":1477},[1478],{"text":1479,"type":742},"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":738,"content":1481},[1482],{"text":1483,"type":742},"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":761,"attrs":1485,"content":1486},{"level":763},[1487],{"text":1488,"type":742},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":750,"attrs":1490},{"id":1491,"body":1492},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1493],{"url":1494,"_uid":1496,"image":1497,"component":759,"copyright_details":1501},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1498,"alt":1499,"name":7,"focus":48,"title":1499,"filename":1500,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":738,"content":1503},[1504,1506,1513],{"text":1505,"type":742},"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":1507,"type":742,"marks":1508},"burn more calories",[1509],{"type":930,"attrs":1510},{"href":1511,"uuid":48,"anchor":48,"custom":1512,"target":933,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1514,"type":742}," even after you’re done working out.",{"type":761,"attrs":1516,"content":1517},{"level":763},[1518],{"text":1519,"type":742},"Kickboxing Is A Full Body Workout",{"type":750,"attrs":1521},{"id":1491,"body":1522},[1523],{"url":1524,"_uid":1525,"image":1526,"component":759,"copyright_details":1530},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1527,"alt":1528,"name":7,"focus":48,"title":1528,"filename":1529,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":738,"content":1532},[1533],{"text":1534,"type":742},"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":738,"content":1536},[1537,1539,1546,1548,1555],{"text":1538,"type":742},"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":1540,"type":742,"marks":1541},"all-level lower body workout",[1542],{"type":930,"attrs":1543},{"href":1544,"uuid":48,"anchor":48,"custom":1545,"target":933,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1547,"type":742}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1549,"type":742,"marks":1550},"upper body workout",[1551],{"type":930,"attrs":1552},{"href":1553,"uuid":48,"anchor":48,"custom":1554,"target":933,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1556,"type":742}," led by Flo Master.",{"type":761,"attrs":1558,"content":1559},{"level":763},[1560],{"text":1561,"type":742},"Boxing Can Be Low-Impact",{"type":750,"attrs":1563},{"id":1491,"body":1564},[1565],{"url":1566,"_uid":1567,"image":1568,"component":759,"copyright_details":1572},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1569,"alt":1570,"name":7,"focus":48,"title":1570,"filename":1571,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":738,"content":1574},[1575,1577,1584],{"text":1576,"type":742},"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":1578,"type":742,"marks":1579},"shadowboxing",[1580],{"type":930,"attrs":1581},{"href":1582,"uuid":48,"anchor":48,"custom":1583,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1585,"type":742}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":761,"attrs":1587,"content":1588},{"level":763},[1589],{"text":1590,"type":742},"Kick Boring Cardio To The Curb",{"type":738,"content":1592},[1593],{"text":1594,"type":742},"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":761,"attrs":1596,"content":1597},{"level":763},[1598],{"text":1357,"type":742},{"type":738,"content":1600},[1601,1602,1607],{"text":1361,"type":742},{"text":1363,"type":742,"marks":1603},[1604],{"type":930,"attrs":1605},{"href":1367,"uuid":48,"anchor":48,"custom":1606,"target":933,"linktype":13},{},{"text":1608,"type":742}," 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":738,"content":1610},[1611],{"text":1375,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1613,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1618,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1619,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1614,"component":118,"meta_info":1615,"meta_title":7,"block_image":1616,"cover_image":1617,"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":1622,"title":1623,"plugin":43,"description":1624},"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":1626,"alt":1627,"name":7,"focus":48,"title":1627,"filename":1628,"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,[1399],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1638,"created_at":1639,"published_at":1640,"updated_at":1641,"id":1642,"uuid":1643,"content":1644,"slug":2053,"full_slug":2054,"sort_by_date":48,"position":2055,"tag_list":2056,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":2057,"first_published_at":2058,"release_id":48,"lang":60,"path":1046,"alternates":2059,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1645,"faqs":1646,"title":1638,"topic":1667,"author":1682,"content":1683,"category":2037,"schedule":2045,"component":1030,"meta_info":2046,"cover_image":2049,"description":2048,"contributors":2052},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1647,1651,1655,1659,1663],{"_uid":1648,"answer":1649,"question":1650,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1652,"answer":1653,"question":1654,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1656,"answer":1657,"question":1658,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1660,"answer":1661,"question":1662,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1664,"answer":1665,"question":1666,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1668,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1680,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1669,"component":39,"meta_info":1677,"block_image":1678,"cover_image":1679,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1670,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1675,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1676,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1671,"component":118,"meta_info":1672,"meta_title":7,"block_image":1673,"cover_image":1674,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":1684},[1685,1689,1692,1705,1710,1715,1780,1785,1811,1816,1820,1825,1833,1845,1850,1861,1866,1877,1882,1893,1898,1910,1915,1926,1931,1951,1956,1961,1981,1986,2005,2010,2023,2027],{"type":738,"content":1686},[1687],{"text":1688,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":1690},[1691],{"text":1649,"type":742},{"type":750,"attrs":1693},{"id":1694,"body":1695},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1696],{"_uid":1697,"link":1698,"image":1700,"title":1702,"component":1704},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1699,"linktype":13,"fieldtype":14,"cached_url":1699},"https://pin.it/2zdpNMs",{"id":1701,"alt":1702,"name":7,"focus":48,"title":1702,"filename":1703,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":761,"attrs":1706,"content":1707},{"level":763},[1708],{"text":1709,"type":742},"Top Rock Step-By-Step",{"type":761,"attrs":1711,"content":1712},{"level":1002},[1713],{"text":1714,"type":742},"The Feet",{"type":768,"content":1716},[1717,1723,1743,1749,1768,1774],{"type":771,"content":1718},[1719],{"type":738,"content":1720},[1721],{"text":1722,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":771,"content":1724},[1725,1729],{"type":738,"content":1726},[1727],{"text":1728,"type":742},"To start, being by doing a “step out”",{"type":768,"content":1730},[1731,1737],{"type":771,"content":1732},[1733],{"type":738,"content":1734},[1735],{"text":1736,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":771,"content":1738},[1739],{"type":738,"content":1740},[1741],{"text":1742,"type":742},"Pause for a half-second",{"type":771,"content":1744},[1745],{"type":738,"content":1746},[1747],{"text":1748,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":771,"content":1750},[1751,1755],{"type":738,"content":1752},[1753],{"text":1754,"type":742},"Once returned, perform the opposite foot “step out”",{"type":768,"content":1756},[1757,1763],{"type":771,"content":1758},[1759],{"type":738,"content":1760},[1761],{"text":1762,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":771,"content":1764},[1765],{"type":738,"content":1766},[1767],{"text":1742,"type":742},{"type":771,"content":1769},[1770],{"type":738,"content":1771},[1772],{"text":1773,"type":742},"Hop back to the starting position",{"type":771,"content":1775},[1776],{"type":738,"content":1777},[1778],{"text":1779,"type":742},"Continue Top Rocking for the remainder of the set",{"type":761,"attrs":1781,"content":1782},{"level":1002},[1783],{"text":1784,"type":742},"The Arms",{"type":768,"content":1786},[1787,1793,1799,1805],{"type":771,"content":1788},[1789],{"type":738,"content":1790},[1791],{"text":1792,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":771,"content":1794},[1795],{"type":738,"content":1796},[1797],{"text":1798,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":771,"content":1800},[1801],{"type":738,"content":1802},[1803],{"text":1804,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":771,"content":1806},[1807],{"type":738,"content":1808},[1809],{"text":1810,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":761,"attrs":1812,"content":1813},{"level":763},[1814],{"text":1815,"type":742},"Movement Key Points",{"type":738,"content":1817},[1818],{"text":1819,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":761,"attrs":1821,"content":1822},{"level":1002},[1823],{"text":1824,"type":742},"Start by swinging your arms",{"type":768,"content":1826},[1827],{"type":771,"content":1828},[1829],{"type":738,"content":1830},[1831],{"text":1832,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":750,"attrs":1834},{"id":1835,"body":1836},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1837],{"url":1838,"_uid":1839,"image":1840,"component":759,"copyright_details":1844},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1841,"alt":1842,"name":7,"focus":48,"title":1842,"filename":1843,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":761,"attrs":1846,"content":1847},{"level":1002},[1848],{"text":1849,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":750,"attrs":1851},{"id":1835,"body":1852},[1853],{"url":1854,"_uid":1855,"image":1856,"component":759,"copyright_details":1860},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1857,"alt":1858,"name":7,"focus":48,"title":1858,"filename":1859,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":761,"attrs":1862,"content":1863},{"level":1002},[1864],{"text":1865,"type":742},"One foot should cross at a time",{"type":750,"attrs":1867},{"id":1835,"body":1868},[1869],{"url":1870,"_uid":1871,"image":1872,"component":759,"copyright_details":1876},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1873,"alt":1874,"name":7,"focus":48,"title":1874,"filename":1875,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a 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bounce",{"type":750,"attrs":1899},{"id":1900,"body":1901},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1902],{"url":1903,"_uid":1904,"image":1905,"component":759,"copyright_details":1909},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1906,"alt":1907,"name":7,"focus":48,"title":1907,"filename":1908,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":761,"attrs":1911,"content":1912},{"level":1002},[1913],{"text":1914,"type":742},"Stay loose and have fun!",{"type":750,"attrs":1916},{"id":1835,"body":1917},[1918],{"url":1919,"_uid":1920,"image":1921,"component":759,"copyright_details":1925},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1922,"alt":1923,"name":7,"focus":48,"title":1923,"filename":1924,"copyright":7,"fieldtype":50},4891933,"Stay 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2015,"type":742,"marks":2016},"Flo Master",[2017],{"type":930,"attrs":2018},{"href":2019,"uuid":48,"anchor":48,"custom":2020,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2022,"type":742},". ",{"type":761,"attrs":2024,"content":2025},{"level":763},[2026],{"text":1357,"type":742},{"type":738,"content":2028},[2029,2030,2035],{"text":1361,"type":742},{"text":1363,"type":742,"marks":2031},[2032],{"type":930,"attrs":2033},{"href":1367,"uuid":48,"anchor":48,"custom":2034,"target":933,"linktype":13},{},{"text":2036,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2038,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2043,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2039,"component":118,"meta_info":2040,"meta_title":7,"block_image":2041,"cover_image":2042,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2047,"title":1638,"plugin":43,"description":2048},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2050,"alt":1638,"name":7,"focus":48,"title":1638,"filename":2051,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1399],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2061,"created_at":2062,"published_at":2063,"updated_at":2064,"id":2065,"uuid":2066,"content":2067,"slug":2282,"full_slug":2283,"sort_by_date":48,"position":2284,"tag_list":2285,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":2286,"first_published_at":2287,"release_id":48,"lang":60,"path":1046,"alternates":2288,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2068,"faqs":2069,"title":2061,"topic":2086,"author":2101,"content":2102,"category":2266,"schedule":2274,"component":1030,"meta_info":2275,"cover_image":2278,"description":2277,"contributors":2281},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2070,2074,2078,2082],{"_uid":2071,"answer":2072,"question":2073,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2075,"answer":2076,"question":2077,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2079,"answer":2080,"question":2081,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2083,"answer":2084,"question":2085,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. 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FightCamp Trainer ",{"text":2109,"type":742,"marks":2110},"Aaron Swenson",[2111],{"type":930,"attrs":2112},{"href":2113,"uuid":48,"anchor":48,"custom":2114,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2116,"type":742}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":750,"attrs":2118},{"id":2119,"body":2120},"0a18151c-90cf-40c6-926a-b258a15847a9",[2121],{"_uid":2122,"link":2123,"image":2125,"title":2127,"component":1704},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2124,"linktype":13,"fieldtype":14,"cached_url":2124},"https://youtu.be/oMc52QTWo1A",{"id":2126,"alt":2127,"name":7,"focus":48,"title":2127,"filename":2128,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":761,"attrs":2130,"content":2131},{"level":763},[2132],{"text":2133,"type":742},"The Rebellious Age",{"type":738,"content":2135},[2136],{"text":2137,"type":742},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":750,"attrs":2139},{"id":2119,"body":2140},[2141],{"url":2142,"_uid":2143,"image":2144,"component":759,"copyright_details":2147},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2145,"alt":2109,"name":7,"focus":48,"title":2109,"filename":2146,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":738,"content":2149},[2150],{"text":2151,"type":742},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":761,"attrs":2153,"content":2154},{"level":763},[2155],{"text":2156,"type":742},"It’s Time To Spar",{"type":738,"content":2158},[2159],{"text":2160,"type":742},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":738,"content":2162},[2163],{"text":2164,"type":742},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":761,"attrs":2166,"content":2167},{"level":763},[2168,2170],{"text":2169,"type":742},"Humbling Experience and A New Life Path",{"type":748},{"type":750,"attrs":2172},{"id":2119,"body":2173},[2174],{"url":2175,"_uid":2176,"image":2177,"component":759,"copyright_details":2180},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2178,"alt":2109,"name":7,"focus":48,"title":2109,"filename":2179,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":738,"content":2182},[2183,2185,2192],{"text":2184,"type":742},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2186,"type":742,"marks":2187},"body shot",[2188],{"type":930,"attrs":2189},{"href":2190,"uuid":48,"anchor":48,"custom":2191,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2193,"type":742}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":761,"attrs":2195,"content":2196},{"level":763},[2197,2198],{"text":2085,"type":742},{"type":748},{"type":750,"attrs":2200},{"id":2119,"body":2201},[2202],{"url":2203,"_uid":2204,"image":2205,"component":759,"copyright_details":2209},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2206,"alt":2207,"name":7,"focus":48,"title":2207,"filename":2208,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":738,"content":2211},[2212],{"text":2084,"type":742},{"type":750,"attrs":2214},{"id":2215,"body":2216},"ce079800-7842-415f-8625-1c76bcc86c9f",[2217],{"_uid":2218,"text":2219,"image":2220,"author":2221,"component":2222},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":738},{"type":761,"attrs":2225,"content":2226},{"level":763},[2227],{"text":2228,"type":742},"Inspirational FightCamp Trainers",{"type":738,"content":2230},[2231,2233,2240],{"text":2232,"type":742},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2234,"type":742,"marks":2235},"FightCamp Trainers",[2236],{"type":930,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"custom":2239,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2241,"type":742}," have you covered.",{"type":750,"attrs":2243},{"id":2119,"body":2244},[2245],{"url":2246,"_uid":2247,"image":2248,"component":759,"copyright_details":2252},{"id":7,"url":7,"linktype":1495,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2249,"alt":2250,"name":7,"focus":48,"title":2250,"filename":2251,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":738,"content":2254},[2255,2256,2261],{"text":1361,"type":742},{"text":1363,"type":742,"marks":2257},[2258],{"type":930,"attrs":2259},{"href":1367,"uuid":48,"anchor":48,"custom":2260,"target":933,"linktype":13},{},{"text":1608,"type":742},{"type":738,"content":2263},[2264],{"text":2265,"type":742},"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":2267,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2272,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2268,"component":118,"meta_info":2269,"meta_title":7,"block_image":2270,"cover_image":2271,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2276,"title":2061,"plugin":43,"description":2277},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2279,"alt":2061,"name":7,"focus":48,"title":2061,"filename":2280,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1399],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2290,"created_at":2291,"published_at":2292,"updated_at":2293,"id":2294,"uuid":2295,"content":2296,"slug":2659,"full_slug":2660,"sort_by_date":48,"position":2661,"tag_list":2662,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":2663,"first_published_at":2664,"release_id":48,"lang":60,"path":1046,"alternates":2665,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2297,"faqs":2298,"title":2290,"topic":2327,"author":1448,"content":2342,"category":2640,"schedule":2648,"component":1030,"meta_info":2649,"cover_image":2653,"description":2657,"contributors":2658},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2299,2303,2307,2311,2315,2319,2323],{"_uid":2300,"answer":2301,"question":2302,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2304,"answer":2305,"question":2306,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2308,"answer":2309,"question":2310,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2312,"answer":2313,"question":2314,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2316,"answer":2317,"question":2318,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2320,"answer":2321,"question":2322,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2324,"answer":2325,"question":2326,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2328,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2340,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2329,"component":39,"meta_info":2337,"block_image":2338,"cover_image":2339,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2330,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2335,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2331,"component":118,"meta_info":2332,"meta_title":7,"block_image":2333,"cover_image":2334,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2343},[2344,2349,2353,2357,2361,2380,2384,2388,2392,2397,2401,2445,2450,2454,2468,2472,2494,2499,2503,2570,2575,2579,2599,2604,2618,2622,2627,2637],{"type":761,"attrs":2345,"content":2346},{"level":763},[2347],{"text":2348,"type":742},"Boxing Terminology",{"type":738,"content":2350},[2351],{"text":2352,"type":742},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":761,"attrs":2354,"content":2355},{"level":763},[2356],{"text":2302,"type":742},{"type":738,"content":2358},[2359],{"text":2360,"type":742},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":768,"content":2362},[2363,2369],{"type":771,"content":2364},[2365],{"type":738,"content":2366},[2367],{"text":2368,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":771,"content":2370},[2371],{"type":738,"content":2372},[2373,2375,2378],{"text":2374,"type":742},"Southpaw Stance",{"text":778,"type":742,"marks":2376},[2377],{"type":787},{"text":2379,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":761,"attrs":2381,"content":2382},{"level":763},[2383],{"text":2306,"type":742},{"type":738,"content":2385},[2386],{"text":2387,"type":742},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":738,"content":2389},[2390],{"text":2391,"type":742},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":761,"attrs":2393,"content":2394},{"level":1002},[2395],{"text":2396,"type":742},"Boxing Punches",{"type":738,"content":2398},[2399],{"text":2400,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":768,"content":2402},[2403,2409,2415,2421,2427,2433,2439],{"type":771,"content":2404},[2405],{"type":738,"content":2406},[2407],{"text":2408,"type":742},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":771,"content":2410},[2411],{"type":738,"content":2412},[2413],{"text":2414,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":771,"content":2416},[2417],{"type":738,"content":2418},[2419],{"text":2420,"type":742},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":771,"content":2422},[2423],{"type":738,"content":2424},[2425],{"text":2426,"type":742},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":771,"content":2428},[2429],{"type":738,"content":2430},[2431],{"text":2432,"type":742},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":771,"content":2434},[2435],{"type":738,"content":2436},[2437],{"text":2438,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":771,"content":2440},[2441],{"type":738,"content":2442},[2443],{"text":2444,"type":742},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":761,"attrs":2446,"content":2447},{"level":1002},[2448],{"text":2449,"type":742},"Boxing Movements",{"type":738,"content":2451},[2452],{"text":2453,"type":742},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":768,"content":2455},[2456,2462],{"type":771,"content":2457},[2458],{"type":738,"content":2459},[2460],{"text":2461,"type":742},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":771,"content":2463},[2464],{"type":738,"content":2465},[2466],{"text":2467,"type":742},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":738,"content":2469},[2470],{"text":2471,"type":742},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":768,"content":2473},[2474,2488],{"type":771,"content":2475},[2476],{"type":738,"content":2477},[2478,2486],{"text":2479,"type":742,"marks":2480},"Shoulder Roll",[2481,2485],{"type":930,"attrs":2482},{"href":2483,"uuid":48,"anchor":48,"custom":2484,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1102},{"text":2487,"type":742}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":771,"content":2489},[2490],{"type":738,"content":2491},[2492],{"text":2493,"type":742},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":761,"attrs":2495,"content":2496},{"level":1002},[2497],{"text":2498,"type":742},"Boxing Training",{"type":738,"content":2500},[2501],{"text":2502,"type":742},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":972,"attrs":2504,"content":2506},{"order":2505},{"order":974},[2507,2513,2519,2533,2547],{"type":771,"content":2508},[2509],{"type":738,"content":2510},[2511],{"text":2512,"type":742},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":771,"content":2514},[2515],{"type":738,"content":2516},[2517],{"text":2518,"type":742},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":771,"content":2520},[2521],{"type":738,"content":2522},[2523,2531],{"text":2524,"type":742,"marks":2525},"Mittwork",[2526,2530],{"type":930,"attrs":2527},{"href":2528,"uuid":48,"anchor":48,"custom":2529,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1102},{"text":2532,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":771,"content":2534},[2535],{"type":738,"content":2536},[2537,2545],{"text":2538,"type":742,"marks":2539},"Sparring",[2540,2544],{"type":930,"attrs":2541},{"href":2542,"uuid":48,"anchor":48,"custom":2543,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1102},{"text":2546,"type":742}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":771,"content":2548},[2549],{"type":738,"content":2550},[2551,2559,2561,2568],{"text":2552,"type":742,"marks":2553},"Roadwork",[2554,2558],{"type":930,"attrs":2555},{"href":2556,"uuid":48,"anchor":48,"custom":2557,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1102},{"text":2560,"type":742}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2562,"type":742,"marks":2563},"roadwork drills",[2564,2567],{"type":930,"attrs":2565},{"href":2556,"uuid":48,"anchor":48,"custom":2566,"target":933,"linktype":13},{},{"type":1102},{"text":2569,"type":742}," to add to your boxer training.",{"type":761,"attrs":2571,"content":2572},{"level":1002},[2573],{"text":2574,"type":742},"Heavy Bag Training",{"type":738,"content":2576},[2577],{"text":2578,"type":742},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":768,"content":2580},[2581,2587,2593],{"type":771,"content":2582},[2583],{"type":738,"content":2584},[2585],{"text":2586,"type":742},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":771,"content":2588},[2589],{"type":738,"content":2590},[2591],{"text":2592,"type":742},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":771,"content":2594},[2595],{"type":738,"content":2596},[2597],{"text":2598,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":761,"attrs":2600,"content":2601},{"level":1002},[2602],{"text":2603,"type":742},"Recovery",{"type":738,"content":2605},[2606,2608,2616],{"text":2607,"type":742},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2609,"type":742,"marks":2610},"interview with FightCamp Trainer Coach PJ",[2611,2615],{"type":930,"attrs":2612},{"href":2613,"uuid":48,"anchor":48,"custom":2614,"target":933,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1102},{"text":2617,"type":742},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":738,"content":2619},[2620],{"text":2621,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":761,"attrs":2623,"content":2624},{"level":763},[2625],{"text":2626,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":2628},[2629,2630,2636],{"text":1361,"type":742},{"text":1363,"type":742,"marks":2631},[2632,2635],{"type":930,"attrs":2633},{"href":1367,"uuid":48,"anchor":48,"custom":2634,"target":933,"linktype":13},{},{"type":1102},{"text":1371,"type":742},{"type":738,"content":2638},[2639],{"text":2265,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2641,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2646,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2647,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2642,"component":118,"meta_info":2643,"meta_title":7,"block_image":2644,"cover_image":2645,"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},[],[],"2023-01-22 00:00",{"_uid":2650,"title":2651,"plugin":43,"description":2652},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2654,"alt":2655,"name":7,"focus":7,"title":2655,"filename":2656,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1399],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2667,"created_at":2668,"published_at":2669,"updated_at":2670,"id":2671,"uuid":2672,"content":2673,"slug":2929,"full_slug":2930,"sort_by_date":48,"position":2931,"tag_list":2932,"is_startpage":9,"parent_id":1043,"meta_data":48,"group_id":2933,"first_published_at":2669,"release_id":48,"lang":60,"path":1046,"alternates":2934,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2674,"faqs":2675,"title":2667,"topic":2696,"author":2711,"content":2712,"category":2910,"schedule":2918,"component":1030,"meta_info":2919,"cover_image":2923,"description":2927,"contributors":2928},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2676,2680,2684,2688,2692],{"_uid":2677,"answer":2678,"question":2679,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2681,"answer":2682,"question":2683,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2685,"answer":2686,"question":2687,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2689,"answer":2690,"question":2691,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2693,"answer":2694,"question":2695,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2697,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2698,"component":39,"meta_info":2706,"block_image":2707,"cover_image":2708,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2699,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2700,"component":118,"meta_info":2701,"meta_title":7,"block_image":2702,"cover_image":2703,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":735,"content":2713},[2714,2728,2732,2736,2740,2744,2748,2751,2756,2761,2775,2780,2784,2789,2793,2798,2812,2816,2820,2834,2848,2852,2856,2870,2875,2879,2893,2897,2907],{"type":738,"content":2715},[2716,2718,2726],{"text":2717,"type":742},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2719,"type":742,"marks":2720},"interval training",[2721,2725],{"type":930,"attrs":2722},{"href":2723,"uuid":48,"anchor":48,"custom":2724,"target":933,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1102},{"text":2727,"type":742}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":738,"content":2729},[2730],{"text":2731,"type":742},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":761,"attrs":2733,"content":2734},{"level":763},[2735],{"text":2679,"type":742},{"type":738,"content":2737},[2738],{"text":2739,"type":742},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":738,"content":2741},[2742],{"text":2743,"type":742},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":761,"attrs":2745,"content":2746},{"level":763},[2747],{"text":2683,"type":742},{"type":738,"content":2749},[2750],{"text":2682,"type":742},{"type":761,"attrs":2752,"content":2753},{"level":763},[2754],{"text":2755,"type":742},"Unique Benefits of HIIT",{"type":761,"attrs":2757,"content":2758},{"level":1002},[2759],{"text":2760,"type":742},"Maximum Effectiveness in Less Time",{"type":738,"content":2762},[2763,2765,2773],{"text":2764,"type":742},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2766,"type":742,"marks":2767},"25-30% more calories",[2768,2772],{"type":930,"attrs":2769},{"href":2770,"uuid":48,"anchor":48,"custom":2771,"target":933,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1102},{"text":2774,"type":742}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":761,"attrs":2776,"content":2777},{"level":1002},[2778],{"text":2779,"type":742},"Tones Muscle",{"type":738,"content":2781},[2782],{"text":2783,"type":742},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":761,"attrs":2785,"content":2786},{"level":1002},[2787],{"text":2788,"type":742},"Adds Variety",{"type":738,"content":2790},[2791],{"text":2792,"type":742},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":761,"attrs":2794,"content":2795},{"level":1002},[2796],{"text":2797,"type":742},"Improves Cardiovascular Health",{"type":738,"content":2799},[2800,2802,2810],{"text":2801,"type":742},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2803,"type":742,"marks":2804},"greater improvements in blood pressure",[2805,2809],{"type":930,"attrs":2806},{"href":2807,"uuid":48,"anchor":48,"custom":2808,"target":933,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1102},{"text":2811,"type":742}," and blood sugar than moderate-intensity workouts. ",{"type":761,"attrs":2813,"content":2814},{"level":763},[2815],{"text":2691,"type":742},{"type":738,"content":2817},[2818],{"text":2819,"type":742},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":738,"content":2821},[2822,2824,2832],{"text":2823,"type":742},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2825,"type":742,"marks":2826},"roadwork",[2827,2831],{"type":930,"attrs":2828},{"href":2829,"uuid":48,"anchor":48,"custom":2830,"target":933,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1102},{"text":2833,"type":742},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":738,"content":2835},[2836,2838,2846],{"text":2837,"type":742},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2839,"type":742,"marks":2840},"HIIT jump rope workout",[2841,2845],{"type":930,"attrs":2842},{"href":2843,"uuid":48,"anchor":48,"custom":2844,"target":933,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1102},{"text":2847,"type":742}," for a full-body cardio blast in just minutes.",{"type":761,"attrs":2849,"content":2850},{"level":763},[2851],{"text":2695,"type":742},{"type":738,"content":2853},[2854],{"text":2855,"type":742},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":738,"content":2857},[2858,2860,2868],{"text":2859,"type":742},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2861,"type":742,"marks":2862},"10 minutes of HIIT boxing",[2863,2867],{"type":930,"attrs":2864},{"href":2865,"uuid":48,"anchor":48,"custom":2866,"target":933,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1102},{"text":2869,"type":742}," and feel the difference with just one workout.",{"type":761,"attrs":2871,"content":2872},{"level":763},[2873],{"text":2874,"type":742},"Hit With HIIT",{"type":738,"content":2876},[2877],{"text":2878,"type":742},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":738,"content":2880},[2881,2883,2891],{"text":2882,"type":742},"You can ramp up your workouts and improve your health in less time with HIIT. 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