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Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.","What is core stability?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6ae54501-3598-43e7-91dc-2f7490cce8ba","- Start on all fours, arms straight, hands under shoulders\n- Your knees should be at 90 degrees under the hips\n- Engage the core (think belly to spine)\n- Keep your back flat, and lift the knees 1-3 inches off the ground\n- Hold this plank position for 30 seconds","How to do a bear plank?",{"_uid":676,"answer":677,"question":678,"component":670},"b1ad5f68-4400-49ce-a277-65eac07284e8","- Start off in the bear plank position\n- Crawl on all fours around the yoga mat\n- Your left arm moves with your right leg and vice-versa\n- Focus on slow controlled breaths\n- Inhale through your nose - exhale through your mouth\n- Crawl for 30 seconds","How to do a bear crawl?",{"_uid":680,"answer":681,"question":682,"component":670},"1b3dfef6-b6b0-4ca4-b8dc-72b8b28c20ff","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- Hold this position for 30 seconds","How to do a floor bridge?",{"_uid":684,"answer":685,"question":686,"component":670},"248f1822-13aa-4111-a084-1c8b8dc2c9cc","- Begin by lying on the ground on your back\n- Place your hands under your rear for assistance\n- Keeping your legs straight, raise your legs six inches off the ground\n- Focus on controlled breaths and keeping the lower part of your back on the ground\n- Added challenge: Keep arms by your side\n- Hold this position for 30 seconds","How to do a 6 inch leg hold?",{"_uid":688,"answer":689,"question":690,"component":670},"b5628eed-43b6-4b67-9ee8-f4bb246e3081","- Start by resting on your forearms and toes\n- Elbows should be in line underneath your shoulders\n- Focus on pushing your elbows into the ground\n- Legs are in a straight line\n- Squeeze your glutes\n- Engage your core\n- Your body should be in a straight line\n- Don’t allow your hips to rise or fall\n- Hold this position for 30 seconds\n\n*Challenge - To increase the intensity of this position:\n- Raise one leg for 15 seconds\n- Switch legs and keep it raised for 15 seconds","How to do an elbow plank?",{"_uid":692,"answer":693,"question":694,"component":670},"941e263d-c26d-494a-b96c-60e04c9aab60","- Begin by lying on the ground on your back\n- Raise your legs 6-8 inches off the ground\n- Focus on keeping your lower back in contact with the ground\n- Point your arms back, overhead forming a 45-degree angle with the ground\n- Hold this position for 30 seconds","How to do a hollow hold?",{"_uid":696,"answer":697,"question":698,"component":670},"17361d66-1195-445d-8bdf-e021aa4d7239","- Begin by lying on the ground on your back\n- Your legs should be at a 90 degree angle\n- Drive your heels into the ground and lift your hips up\n- Squeeze the glutes\n- Point your hands towards the ceiling\n- To regress movement: Keep your hands on the ground next to your body\n- From here, straighten your left leg and raise it towards the ceiling\n- Hold this position for 30 seconds\n- Repeat with the right leg","How to do a single-leg floor bridge?",{"_uid":700,"answer":701,"question":702,"component":670},"b8039f21-116e-4400-815b-c5a9c9c0ab72","- Begin by sitting on the ground legs stretched out in front of you\n- Spread your legs to form a “V” shape\n- Reach down your left leg, attempting to grab your foot\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- While maintaining an upright torso, twist and grab your left leg, turning as far back as possible\n- Hold this stretch for 10-15 seconds\n- Return to an upright posture\n- Switch and repeat for the right side","How should you cooldown after a core stabilization workout?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":704,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":113,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":743,"content":744},"doc",[745,751,764,778,785,797,802,811,831,837,850,884,889,900,942,947,958,998,1003,1014,1054,1059,1070,1131,1135,1146,1160,1165,1176,1208,1213,1224,1272,1277,1288,1335,1339,1344,1355,1389,1400,1426,1431,1435,1440],{"type":746,"content":747},"paragraph",[748],{"text":749,"type":750},"Just like the name implies, your core is at the center of your body. It is the foundation of every movement pattern that you will perform on a day-to-day basis throughout your entire life. From that understanding alone, it's crucial to see why you would want to have a strong, functional core.","text",{"type":746,"content":752},[753,755,762],{"text":754,"type":750},"FightCamp Trainer ",{"text":719,"type":750,"marks":756},[757],{"type":758,"attrs":759},"link",{"href":760,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master","_blank",{"text":763,"type":750}," is going to take you through an intense 8 minute core workout designed to help you master your core stability.",{"type":765,"attrs":766},"blok",{"id":767,"body":768},"45a55355-d715-4c78-816a-4c97ce8df73e",[769],{"_uid":770,"link":771,"image":773,"title":775,"component":777},"i-d5c450b4-bd14-4fe8-819c-e07eff8e1c65",{"id":7,"url":772,"linktype":13,"fieldtype":14,"cached_url":772},"https://youtu.be/ahI-IGQ9F4c",{"id":774,"alt":775,"name":7,"focus":48,"title":775,"filename":776,"copyright":7,"fieldtype":50},5044056,"8 Minute INTENSE Ab Workout l 6 Pack Workout","https://a.storyblok.com/f/115220/1244x700/b68ad0716b/8-minute-intense-ab-workout-6-pack-workout.png","image_video_link",{"type":779,"attrs":780,"content":782},"heading",{"level":781},2,[783],{"text":784,"type":750},"What is Core Stability?",{"type":746,"content":786},[787,789,795],{"text":788,"type":750},"One of the byproducts of the ",{"text":790,"type":750,"marks":791},"core",[792],{"type":758,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://youtu.be/WO8VJ6yCDg4",{"text":796,"type":750}," is that it helps with trunk stabilization. Your core helps to control your trunk while certain body parts (i.e. your arms and legs) are working during functional movements.",{"type":779,"attrs":798,"content":799},{"level":781},[800],{"text":801,"type":750},"Flo’s 8 Minute Core Routine",{"type":746,"content":803},[804,809],{"text":805,"type":750,"marks":806},"*Equipment",[807],{"type":808},"bold",{"text":810,"type":750}," (optional): Yoga mat",{"type":812,"content":813},"bullet_list",[814],{"type":815,"content":816},"list_item",[817],{"type":746,"content":818},[819,824],{"text":820,"type":750,"marks":821},"Workout like Flo on the FightCamp Yoga Mat found in our ",[822],{"type":823},"italic",{"text":825,"type":750,"marks":826},"Endurance 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shoulders",{"type":815,"content":859},[860],{"type":746,"content":861},[862],{"text":863,"type":750},"Your knees should be at 90 degrees under the hips",{"type":815,"content":865},[866,870],{"type":746,"content":867},[868],{"text":869,"type":750},"Engage the core (think belly to spine)",{"type":812,"content":871},[872],{"type":815,"content":873},[874],{"type":746,"content":875},[876],{"text":877,"type":750},"Keep your back flat, and lift the knees 1-3 inches off the ground",{"type":815,"content":879},[880],{"type":746,"content":881},[882],{"text":883,"type":750},"Hold this plank position for 30 seconds",{"type":779,"attrs":885,"content":886},{"level":833},[887],{"text":888,"type":750},"Bear Crawl (30 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",{"text":1445,"type":750,"marks":1446},"FightCamp",[1447],{"type":758,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"target":761,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1451,"type":750}," 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. 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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":1495,"answer":1496,"question":1497,"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":1499,"answer":1500,"question":1501,"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":1503,"answer":1504,"question":1505,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1507,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1519,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1520,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1508,"component":39,"meta_info":1516,"block_image":1517,"cover_image":1518,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1509,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1514,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1515,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1510,"component":118,"meta_info":1511,"meta_title":7,"block_image":1512,"cover_image":1513,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":743,"content":1523},[1524,1537,1549,1554,1558,1568,1572,1577,1581,1585,1592,1602,1615,1620,1631,1634,1644,1645,1650,1663,1674,1684],{"type":746,"content":1525},[1526,1528,1535],{"text":1527,"type":750},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1529,"type":750,"marks":1530},"Aaron Swenson",[1531],{"type":758,"attrs":1532},{"href":1533,"uuid":48,"anchor":48,"custom":1534,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1536,"type":750}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":765,"attrs":1538},{"id":1539,"body":1540},"0a18151c-90cf-40c6-926a-b258a15847a9",[1541],{"_uid":1542,"link":1543,"image":1545,"title":1547,"component":777},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1544,"linktype":13,"fieldtype":14,"cached_url":1544},"https://youtu.be/oMc52QTWo1A",{"id":1546,"alt":1547,"name":7,"focus":48,"title":1547,"filename":1548,"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":779,"attrs":1550,"content":1551},{"level":781},[1552],{"text":1553,"type":750},"The Rebellious Age",{"type":746,"content":1555},[1556],{"text":1557,"type":750},"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":765,"attrs":1559},{"id":1539,"body":1560},[1561],{"url":1562,"_uid":1563,"image":1564,"component":848,"copyright_details":1567},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1565,"alt":1529,"name":7,"focus":48,"title":1529,"filename":1566,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":746,"content":1569},[1570],{"text":1571,"type":750},"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":779,"attrs":1573,"content":1574},{"level":781},[1575],{"text":1576,"type":750},"It’s Time To Spar",{"type":746,"content":1578},[1579],{"text":1580,"type":750},"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":746,"content":1582},[1583],{"text":1584,"type":750},"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":779,"attrs":1586,"content":1587},{"level":781},[1588,1590],{"text":1589,"type":750},"Humbling Experience and A New Life Path",{"type":1591},"hard_break",{"type":765,"attrs":1593},{"id":1539,"body":1594},[1595],{"url":1596,"_uid":1597,"image":1598,"component":848,"copyright_details":1601},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1599,"alt":1529,"name":7,"focus":48,"title":1529,"filename":1600,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":746,"content":1603},[1604,1606,1613],{"text":1605,"type":750},"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":1607,"type":750,"marks":1608},"body shot",[1609],{"type":758,"attrs":1610},{"href":1611,"uuid":48,"anchor":48,"custom":1612,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1614,"type":750}," 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":779,"attrs":1616,"content":1617},{"level":781},[1618,1619],{"text":1505,"type":750},{"type":1591},{"type":765,"attrs":1621},{"id":1539,"body":1622},[1623],{"url":1624,"_uid":1625,"image":1626,"component":848,"copyright_details":1630},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1627,"alt":1628,"name":7,"focus":48,"title":1628,"filename":1629,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":746,"content":1632},[1633],{"text":1504,"type":750},{"type":765,"attrs":1635},{"id":1636,"body":1637},"ce079800-7842-415f-8625-1c76bcc86c9f",[1638],{"_uid":1639,"text":1640,"image":1641,"author":1642,"component":1643},"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":746},{"type":779,"attrs":1646,"content":1647},{"level":781},[1648],{"text":1649,"type":750},"Inspirational FightCamp Trainers",{"type":746,"content":1651},[1652,1654,1661],{"text":1653,"type":750},"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":1655,"type":750,"marks":1656},"FightCamp Trainers",[1657],{"type":758,"attrs":1658},{"href":1659,"uuid":48,"anchor":48,"custom":1660,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1662,"type":750}," have you covered.",{"type":765,"attrs":1664},{"id":1539,"body":1665},[1666],{"url":1667,"_uid":1668,"image":1669,"component":848,"copyright_details":1673},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1670,"alt":1671,"name":7,"focus":48,"title":1671,"filename":1672,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":746,"content":1675},[1676,1677,1682],{"text":1443,"type":750},{"text":1445,"type":750,"marks":1678},[1679],{"type":758,"attrs":1680},{"href":1449,"uuid":48,"anchor":48,"custom":1681,"target":761,"linktype":13},{},{"text":1683,"type":750}," 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":746,"content":1685},[1686],{"text":1687,"type":750},"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":1689,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1694,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1690,"component":118,"meta_info":1691,"meta_title":7,"block_image":1692,"cover_image":1693,"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":1698,"title":1481,"plugin":43,"description":1699},"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":1701,"alt":1481,"name":7,"focus":48,"title":1481,"filename":1702,"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,[1473],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1712,"created_at":1713,"published_at":1714,"updated_at":1715,"id":1716,"uuid":1717,"content":1718,"slug":1993,"full_slug":1994,"sort_by_date":48,"position":1995,"tag_list":1996,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":1997,"first_published_at":1998,"release_id":48,"lang":60,"path":1476,"alternates":1999,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1719,"faqs":1720,"title":1733,"topic":1734,"author":1749,"content":1750,"category":1974,"schedule":1982,"component":1461,"meta_info":1983,"cover_image":1987,"description":1991,"contributors":1992},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1721,1725,1729],{"_uid":1722,"answer":1723,"question":1724,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1726,"answer":1727,"question":1728,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1730,"answer":1731,"question":1732,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1735,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1747,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1736,"component":39,"meta_info":1744,"block_image":1745,"cover_image":1746,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1738,"component":118,"meta_info":1739,"meta_title":7,"block_image":1740,"cover_image":1741,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":1751},[1752,1756,1761,1773,1788,1793,1813,1817,1822,1839,1843,1863,1867,1872,1887,1891,1896,1920,1925,1939,1943,1957,1961,1971],{"type":746,"content":1753},[1754],{"text":1755,"type":750},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":779,"attrs":1757,"content":1758},{"level":781},[1759],{"text":1760,"type":750},"Floyd “Money” Mayweather Jr.",{"type":765,"attrs":1762},{"id":1763,"body":1764},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1765],{"url":1766,"_uid":1767,"image":1768,"component":848,"copyright_details":1772},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1769,"alt":1770,"name":7,"focus":7,"title":1770,"filename":1771,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":746,"content":1774},[1775,1777,1786],{"text":1776,"type":750},"Regarded as the best technical boxer of this age, ",{"text":1778,"type":750,"marks":1779},"Floyd Mayweather Jr.",[1780,1784],{"type":758,"attrs":1781},{"href":1782,"uuid":48,"anchor":48,"custom":1783,"target":761,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1785},"underline",{"text":1787,"type":750}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":779,"attrs":1789,"content":1790},{"level":833},[1791],{"text":1792,"type":750},"The Philly Shell",{"type":812,"content":1794},[1795,1801,1807],{"type":815,"content":1796},[1797],{"type":746,"content":1798},[1799],{"text":1800,"type":750},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":815,"content":1802},[1803],{"type":746,"content":1804},[1805],{"text":1806,"type":750},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":815,"content":1808},[1809],{"type":746,"content":1810},[1811],{"text":1812,"type":750},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":746,"content":1814},[1815],{"text":1816,"type":750},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":779,"attrs":1818,"content":1819},{"level":781},[1820],{"text":1821,"type":750},"Pernell “Sweet Pea” Whitaker",{"type":765,"attrs":1823},{"id":1763,"body":1824},[1825],{"url":1826,"_uid":1827,"image":1828,"component":848,"copyright_details":1832},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1829,"alt":1830,"name":7,"focus":7,"title":1830,"filename":1831,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1833],{"_uid":1834,"link":1835,"title":1837,"component":1838},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1836,"target":761,"linktype":13,"fieldtype":14,"cached_url":1836},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":746,"content":1840},[1841],{"text":1842,"type":750},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":812,"content":1844},[1845,1851,1857],{"type":815,"content":1846},[1847],{"type":746,"content":1848},[1849],{"text":1850,"type":750},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":815,"content":1852},[1853],{"type":746,"content":1854},[1855],{"text":1856,"type":750},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":815,"content":1858},[1859],{"type":746,"content":1860},[1861],{"text":1862,"type":750},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":746,"content":1864},[1865],{"text":1866,"type":750},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":779,"attrs":1868,"content":1869},{"level":781},[1870],{"text":1871,"type":750},"Muhammad Ali",{"type":765,"attrs":1873},{"id":1763,"body":1874},[1875],{"url":1876,"_uid":1877,"image":1878,"component":848,"copyright_details":1881},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1879,"alt":1770,"name":7,"focus":7,"title":1770,"filename":1880,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1882],{"_uid":1883,"link":1884,"title":1886,"component":1838},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1885,"target":761,"linktype":13,"fieldtype":14,"cached_url":1885},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":746,"content":1888},[1889],{"text":1890,"type":750},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":779,"attrs":1892,"content":1893},{"level":833},[1894],{"text":1895,"type":750},"The Ali Shuffle",{"type":812,"content":1897},[1898,1914],{"type":815,"content":1899},[1900],{"type":746,"content":1901},[1902,1904,1912],{"text":1903,"type":750},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1905,"type":750,"marks":1906},"To do the Ali Shuffle",[1907,1911],{"type":758,"attrs":1908},{"href":1909,"uuid":48,"anchor":48,"custom":1910,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1785},{"text":1913,"type":750},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":815,"content":1915},[1916],{"type":746,"content":1917},[1918],{"text":1919,"type":750},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":779,"attrs":1921,"content":1922},{"level":833},[1923],{"text":1924,"type":750},"The Rope a Dope",{"type":812,"content":1926},[1927,1933],{"type":815,"content":1928},[1929],{"type":746,"content":1930},[1931],{"text":1932,"type":750},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":815,"content":1934},[1935],{"type":746,"content":1936},[1937],{"text":1938,"type":750},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":746,"content":1940},[1941],{"text":1942,"type":750},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":746,"content":1944},[1945,1947,1955],{"text":1946,"type":750},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1948,"type":750,"marks":1949},"FightCamp Community",[1950,1954],{"type":758,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":761,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1785},{"text":1956,"type":750},"!",{"type":779,"attrs":1958,"content":1959},{"level":781},[1960],{"text":1439,"type":750},{"type":746,"content":1962},[1963,1964,1970],{"text":1443,"type":750},{"text":1445,"type":750,"marks":1965},[1966,1969],{"type":758,"attrs":1967},{"href":1449,"uuid":48,"anchor":48,"custom":1968,"target":761,"linktype":13},{},{"type":1785},{"text":1683,"type":750},{"type":746,"content":1972},[1973],{"text":1687,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1975,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1980,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1981,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1976,"component":118,"meta_info":1977,"meta_title":7,"block_image":1978,"cover_image":1979,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1984,"title":1985,"plugin":43,"description":1986},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1988,"alt":1989,"name":7,"focus":7,"title":1989,"filename":1990,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1473],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2001,"created_at":2002,"published_at":2003,"updated_at":2004,"id":2005,"uuid":2006,"content":2007,"slug":2213,"full_slug":2214,"sort_by_date":48,"position":2215,"tag_list":2216,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2217,"first_published_at":2003,"release_id":48,"lang":60,"path":1476,"alternates":2218,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2008,"faqs":2009,"title":2001,"topic":2026,"author":2041,"content":2042,"category":2195,"schedule":1982,"component":1461,"meta_info":2203,"cover_image":2207,"description":2211,"contributors":2212},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2010,2014,2018,2022],{"_uid":2011,"answer":2012,"question":2013,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2015,"answer":2016,"question":2017,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2019,"answer":2020,"question":2021,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2023,"answer":2024,"question":2025,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2027,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2039,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2028,"component":39,"meta_info":2036,"block_image":2037,"cover_image":2038,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2029,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2034,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2035,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2030,"component":118,"meta_info":2031,"meta_title":7,"block_image":2032,"cover_image":2033,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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":743,"content":2043},[2044,2048,2062,2066,2071,2074,2079,2084,2088,2093,2097,2102,2106,2111,2115,2120,2134,2138,2142,2146,2150,2155,2159,2173,2177,2181,2192],{"type":746,"content":2045},[2046],{"text":2047,"type":750},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":746,"content":2049},[2050,2052,2060],{"text":2051,"type":750},"Running for boxers is a critical element of ",{"text":2053,"type":750,"marks":2054},"roadwork drills",[2055,2059],{"type":758,"attrs":2056},{"href":2057,"uuid":48,"anchor":48,"custom":2058,"target":761,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1785},{"text":2061,"type":750}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":746,"content":2063},[2064],{"text":2065,"type":750},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":779,"attrs":2067,"content":2068},{"level":781},[2069],{"text":2070,"type":750},"Is Running Good for Boxing?",{"type":746,"content":2072},[2073],{"text":2012,"type":750},{"type":779,"attrs":2075,"content":2076},{"level":781},[2077],{"text":2078,"type":750},"Benefits of Running for Boxers",{"type":779,"attrs":2080,"content":2081},{"level":833},[2082],{"text":2083,"type":750},"Builds Endurance & Stamina",{"type":746,"content":2085},[2086],{"text":2087,"type":750},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":779,"attrs":2089,"content":2090},{"level":833},[2091],{"text":2092,"type":750},"Improves Cardiovascular System",{"type":746,"content":2094},[2095],{"text":2096,"type":750},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":779,"attrs":2098,"content":2099},{"level":833},[2100],{"text":2101,"type":750},"Strengthens Lower Body",{"type":746,"content":2103},[2104],{"text":2105,"type":750},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":779,"attrs":2107,"content":2108},{"level":833},[2109],{"text":2110,"type":750},"Teaches Discipline",{"type":746,"content":2112},[2113],{"text":2114,"type":750},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":779,"attrs":2116,"content":2117},{"level":833},[2118],{"text":2119,"type":750},"Enhances Mental Clarity",{"type":746,"content":2121},[2122,2124,2132],{"text":2123,"type":750},"Much like boxing, running can be a form of ",{"text":2125,"type":750,"marks":2126},"meditative movement",[2127,2131],{"type":758,"attrs":2128},{"href":2129,"uuid":48,"anchor":48,"custom":2130,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1785},{"text":2133,"type":750}," that clears your head and focuses your mind.",{"type":779,"attrs":2135,"content":2136},{"level":781},[2137],{"text":2021,"type":750},{"type":746,"content":2139},[2140],{"text":2141,"type":750},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":746,"content":2143},[2144],{"text":2145,"type":750},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":746,"content":2147},[2148],{"text":2149,"type":750},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":779,"attrs":2151,"content":2152},{"level":781},[2153],{"text":2154,"type":750},"How Long Should I Be Running for Boxing?",{"type":746,"content":2156},[2157],{"text":2158,"type":750},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":746,"content":2160},[2161,2163,2171],{"text":2162,"type":750},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2164,"type":750,"marks":2165},"10 minutes of running",[2166,2170],{"type":758,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":761,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1785},{"text":2172,"type":750}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":746,"content":2174},[2175],{"text":2176,"type":750},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":779,"attrs":2178,"content":2179},{"level":781},[2180],{"text":1439,"type":750},{"type":746,"content":2182},[2183,2184,2190],{"text":1443,"type":750},{"text":1445,"type":750,"marks":2185},[2186,2189],{"type":758,"attrs":2187},{"href":1449,"uuid":48,"anchor":48,"custom":2188,"target":761,"linktype":13},{},{"type":1785},{"text":2191,"type":750}," 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":746,"content":2193},[2194],{"text":1687,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2196,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2201,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2197,"component":118,"meta_info":2198,"meta_title":7,"block_image":2199,"cover_image":2200,"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":2204,"title":2205,"plugin":43,"description":2206},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2208,"alt":2209,"name":7,"focus":7,"title":2209,"filename":2210,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1473],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2220,"created_at":2221,"published_at":2222,"updated_at":2223,"id":2224,"uuid":2225,"content":2226,"slug":2364,"full_slug":2365,"sort_by_date":48,"position":2366,"tag_list":2367,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2368,"first_published_at":2222,"release_id":48,"lang":60,"path":1476,"alternates":2369,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2227,"faqs":2228,"title":2220,"topic":2245,"author":1749,"content":2260,"category":2348,"schedule":2356,"component":1461,"meta_info":2357,"cover_image":2360,"description":2359,"contributors":2363},"96d7fcda-e3db-4f35-935d-fd195032b834",[2229,2233,2237,2241],{"_uid":2230,"answer":2231,"question":2232,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2234,"answer":2235,"question":2236,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2238,"answer":2239,"question":2240,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2242,"answer":2243,"question":2244,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2246,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2258,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2247,"component":39,"meta_info":2255,"block_image":2256,"cover_image":2257,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2248,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2253,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2254,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2249,"component":118,"meta_info":2250,"meta_title":7,"block_image":2251,"cover_image":2252,"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":743,"content":2261},[2262,2284,2289,2292,2297,2300,2305,2327,2332,2336,2345],{"type":746,"content":2263},[2264,2266,2273,2275,2282],{"text":2265,"type":750},"Boxing is a sport about ",{"text":2267,"type":750,"marks":2268},"range",[2269],{"type":758,"attrs":2270},{"href":2271,"uuid":48,"anchor":48,"custom":2272,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2274,"type":750}," and ",{"text":2276,"type":750,"marks":2277},"distance",[2278],{"type":758,"attrs":2279},{"href":2280,"uuid":48,"anchor":48,"custom":2281,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2283,"type":750},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":779,"attrs":2285,"content":2286},{"level":781},[2287],{"text":2288,"type":750},"Step Behind The Jab",{"type":746,"content":2290},[2291],{"text":2235,"type":750},{"type":779,"attrs":2293,"content":2294},{"level":781},[2295],{"text":2296,"type":750},"Front Foot Defense",{"type":746,"content":2298},[2299],{"text":2239,"type":750},{"type":779,"attrs":2301,"content":2302},{"level":781},[2303],{"text":2304,"type":750},"Cutting Off The Ring",{"type":746,"content":2306},[2307,2309,2316,2318,2325],{"text":2308,"type":750},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2310,"type":750,"marks":2311},"outside fighter",[2312],{"type":758,"attrs":2313},{"href":2314,"uuid":48,"anchor":48,"custom":2315,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2317,"type":750},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2319,"type":750,"marks":2320},"jab",[2321],{"type":758,"attrs":2322},{"href":2323,"uuid":48,"anchor":48,"custom":2324,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2326,"type":750}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":779,"attrs":2328,"content":2329},{"level":781},[2330],{"text":2331,"type":750},"The Takeaway",{"type":746,"content":2333},[2334],{"text":2335,"type":750},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":746,"content":2337},[2338,2339,2344],{"text":1443,"type":750},{"text":1445,"type":750,"marks":2340},[2341],{"type":758,"attrs":2342},{"href":1449,"uuid":48,"anchor":48,"custom":2343,"target":761,"linktype":13},{},{"text":1683,"type":750},{"type":746,"content":2346},[2347],{"text":1687,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2349,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2354,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2350,"component":118,"meta_info":2351,"meta_title":7,"block_image":2352,"cover_image":2353,"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},[],[],"2022-09-10 00:00",{"_uid":2358,"title":2220,"plugin":43,"description":2359},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2361,"alt":2220,"name":7,"focus":48,"title":2220,"filename":2362,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1473],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2371,"created_at":2372,"published_at":2373,"updated_at":2374,"id":2375,"uuid":2376,"content":2377,"slug":2711,"full_slug":2712,"sort_by_date":48,"position":2713,"tag_list":2714,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2715,"first_published_at":2716,"release_id":48,"lang":60,"path":1476,"alternates":2717,"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":2378,"faqs":2379,"title":2371,"topic":2392,"author":2407,"content":2408,"category":2692,"schedule":2700,"component":1461,"meta_info":2701,"cover_image":2705,"description":2709,"contributors":2710},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2380,2384,2388],{"_uid":2381,"answer":2382,"question":2383,"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":2385,"answer":2386,"question":2387,"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":2389,"answer":2390,"question":2391,"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":2393,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2405,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2406,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2394,"component":39,"meta_info":2402,"block_image":2403,"cover_image":2404,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2395,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2400,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2401,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2396,"component":118,"meta_info":2397,"meta_title":7,"block_image":2398,"cover_image":2399,"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":743,"content":2409},[2410,2424,2428,2440,2445,2450,2480,2485,2512,2517,2539,2544,2566,2571,2593,2598,2625,2630,2646,2650,2674,2678,2688],{"type":746,"content":2411},[2412,2414,2422],{"text":2413,"type":750},"Post-workout ",{"text":2415,"type":750,"marks":2416},"stretches",[2417,2421],{"type":758,"attrs":2418},{"href":2419,"uuid":48,"anchor":48,"custom":2420,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1785},{"text":2423,"type":750}," 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":779,"attrs":2425,"content":2426},{"level":781},[2427],{"text":2383,"type":750},{"type":746,"content":2429},[2430,2438],{"text":2431,"type":750,"marks":2432},"Research",[2433,2437],{"type":758,"attrs":2434},{"href":2435,"uuid":48,"anchor":48,"custom":2436,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1785},{"text":2439,"type":750}," 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":779,"attrs":2441,"content":2442},{"level":781},[2443],{"text":2444,"type":750},"7 Stretches to Help You Recover Post-Workout",{"type":779,"attrs":2446,"content":2447},{"level":833},[2448],{"text":2449,"type":750},"Shoulder Flossing",{"type":2451,"attrs":2452,"content":2455},"ordered_list",{"order":2453},{"order":2454},1,[2456,2462,2468,2474],{"type":815,"content":2457},[2458],{"type":746,"content":2459},[2460],{"text":2461,"type":750},"Start in a standing position.",{"type":815,"content":2463},[2464],{"type":746,"content":2465},[2466],{"text":2467,"type":750},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":815,"content":2469},[2470],{"type":746,"content":2471},[2472],{"text":2473,"type":750},"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":815,"content":2475},[2476],{"type":746,"content":2477},[2478],{"text":2479,"type":750},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":779,"attrs":2481,"content":2482},{"level":833},[2483],{"text":2484,"type":750},"World's Greatest Stretch ",{"type":2451,"attrs":2486,"content":2487},{"order":2454},[2488,2494,2500,2506],{"type":815,"content":2489},[2490],{"type":746,"content":2491},[2492],{"text":2493,"type":750},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":815,"content":2495},[2496],{"type":746,"content":2497},[2498],{"text":2499,"type":750},"Next to the left hand, raise the left hand to the sky. ",{"type":815,"content":2501},[2502],{"type":746,"content":2503},[2504],{"text":2505,"type":750},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":815,"content":2507},[2508],{"type":746,"content":2509},[2510],{"text":2511,"type":750},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":779,"attrs":2513,"content":2514},{"level":833},[2515],{"text":2516,"type":750},"Kneeling Quad/Hip Flexor Stretch",{"type":2451,"attrs":2518,"content":2520},{"order":2519},{"order":2454},[2521,2527,2533],{"type":815,"content":2522},[2523],{"type":746,"content":2524},[2525],{"text":2526,"type":750},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":815,"content":2528},[2529],{"type":746,"content":2530},[2531],{"text":2532,"type":750},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":815,"content":2534},[2535],{"type":746,"content":2536},[2537],{"text":2538,"type":750},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":779,"attrs":2540,"content":2541},{"level":833},[2542],{"text":2543,"type":750},"Cat/Cow",{"type":2451,"attrs":2545,"content":2547},{"order":2546},{"order":2454},[2548,2554,2560],{"type":815,"content":2549},[2550],{"type":746,"content":2551},[2552],{"text":2553,"type":750},"Start on all fours, neutral spine. ",{"type":815,"content":2555},[2556],{"type":746,"content":2557},[2558],{"text":2559,"type":750},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":815,"content":2561},[2562],{"type":746,"content":2563},[2564],{"text":2565,"type":750},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":779,"attrs":2567,"content":2568},{"level":833},[2569],{"text":2570,"type":750},"Thread the Needle",{"type":2451,"attrs":2572,"content":2574},{"order":2573},{"order":2454},[2575,2581,2587],{"type":815,"content":2576},[2577],{"type":746,"content":2578},[2579],{"text":2580,"type":750},"Start on all fours. ",{"type":815,"content":2582},[2583],{"type":746,"content":2584},[2585],{"text":2586,"type":750},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":815,"content":2588},[2589],{"type":746,"content":2590},[2591],{"text":2592,"type":750},"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":779,"attrs":2594,"content":2595},{"level":833},[2596],{"text":2597,"type":750},"Thread the Needle With a Twist ",{"type":2451,"attrs":2599,"content":2601},{"order":2600},{"order":2454},[2602,2607,2613,2619],{"type":815,"content":2603},[2604],{"type":746,"content":2605},[2606],{"text":2580,"type":750},{"type":815,"content":2608},[2609],{"type":746,"content":2610},[2611],{"text":2612,"type":750},"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":815,"content":2614},[2615],{"type":746,"content":2616},[2617],{"text":2618,"type":750},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":815,"content":2620},[2621],{"type":746,"content":2622},[2623],{"text":2624,"type":750},"Return to the starting position.",{"type":779,"attrs":2626,"content":2627},{"level":833},[2628],{"text":2629,"type":750},"Scorpion Stretch (Prone) ",{"type":2451,"attrs":2631,"content":2633},{"order":2632},{"order":2454},[2634,2640],{"type":815,"content":2635},[2636],{"type":746,"content":2637},[2638],{"text":2639,"type":750},"Begin lying down, arms out in T. ",{"type":815,"content":2641},[2642],{"type":746,"content":2643},[2644],{"text":2645,"type":750},"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":779,"attrs":2647,"content":2648},{"level":781},[2649],{"text":2391,"type":750},{"type":746,"content":2651},[2652,2654,2662,2664,2672],{"text":2653,"type":750},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2655,"type":750,"marks":2656},"range of motion improvements",[2657,2661],{"type":758,"attrs":2658},{"href":2659,"uuid":48,"anchor":48,"custom":2660,"target":761,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1785},{"text":2663,"type":750},". 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":2665,"type":750,"marks":2666},"Studies",[2667,2671],{"type":758,"attrs":2668},{"href":2669,"uuid":48,"anchor":48,"custom":2670,"target":761,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1785},{"text":2673,"type":750}," 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":779,"attrs":2675,"content":2676},{"level":781},[2677],{"text":1439,"type":750},{"type":746,"content":2679},[2680,2681,2687],{"text":1443,"type":750},{"text":1445,"type":750,"marks":2682},[2683,2686],{"type":758,"attrs":2684},{"href":1449,"uuid":48,"anchor":48,"custom":2685,"target":761,"linktype":13},{},{"type":1785},{"text":2191,"type":750},{"type":746,"content":2689},[2690],{"text":2691,"type":750},"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":2693,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2694,"component":118,"meta_info":2695,"meta_title":7,"block_image":2696,"cover_image":2697,"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":2702,"title":2703,"plugin":43,"description":2704},"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":2706,"alt":2707,"name":7,"focus":7,"title":2707,"filename":2708,"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,[1473],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2719,"created_at":2720,"published_at":2721,"updated_at":2722,"id":2723,"uuid":2724,"content":2725,"slug":2943,"full_slug":2944,"sort_by_date":48,"position":2945,"tag_list":2946,"is_startpage":9,"parent_id":1474,"meta_data":48,"group_id":2947,"first_published_at":2948,"release_id":48,"lang":60,"path":1476,"alternates":2949,"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":2726,"faqs":2727,"title":2719,"topic":2748,"author":2763,"content":2764,"category":2925,"schedule":2933,"component":1461,"meta_info":2934,"cover_image":2938,"description":2937,"contributors":2942},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2728,2732,2736,2740,2744],{"_uid":2729,"answer":2730,"question":2731,"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":2733,"answer":2734,"question":2735,"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":2737,"answer":2738,"question":2739,"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":2741,"answer":2742,"question":2743,"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":2745,"answer":2746,"question":2747,"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":2749,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2761,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2750,"component":39,"meta_info":2758,"block_image":2759,"cover_image":2760,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2751,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2756,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2752,"component":118,"meta_info":2753,"meta_title":7,"block_image":2754,"cover_image":2755,"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":743,"content":2765},[2766,2770,2774,2778,2791,2795,2799,2804,2816,2829,2834,2845,2849,2871,2876,2887,2900,2905,2909,2913,2922],{"type":746,"content":2767},[2768],{"text":2769,"type":750},"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":746,"content":2771},[2772],{"text":2773,"type":750},"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":779,"attrs":2775,"content":2776},{"level":781},[2777],{"text":2731,"type":750},{"type":746,"content":2779},[2780,2782,2789],{"text":2781,"type":750},"According to the ",{"text":2783,"type":750,"marks":2784},"Mayo Clinic",[2785],{"type":758,"attrs":2786},{"href":2787,"uuid":48,"anchor":48,"custom":2788,"target":761,"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":2790,"type":750},", 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":746,"content":2792},[2793],{"text":2794,"type":750},"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":746,"content":2796},[2797],{"text":2798,"type":750},"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":779,"attrs":2800,"content":2801},{"level":781},[2802],{"text":2803,"type":750},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":765,"attrs":2805},{"id":2806,"body":2807},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2808],{"url":2809,"_uid":2810,"image":2811,"component":848,"copyright_details":2815},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2812,"alt":2813,"name":7,"focus":48,"title":2813,"filename":2814,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":746,"content":2817},[2818,2820,2827],{"text":2819,"type":750},"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":2821,"type":750,"marks":2822},"burn more calories",[2823],{"type":758,"attrs":2824},{"href":2825,"uuid":48,"anchor":48,"custom":2826,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2828,"type":750}," even after you’re done working out.",{"type":779,"attrs":2830,"content":2831},{"level":781},[2832],{"text":2833,"type":750},"Kickboxing Is A Full Body Workout",{"type":765,"attrs":2835},{"id":2806,"body":2836},[2837],{"url":2838,"_uid":2839,"image":2840,"component":848,"copyright_details":2844},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2841,"alt":2842,"name":7,"focus":48,"title":2842,"filename":2843,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":746,"content":2846},[2847],{"text":2848,"type":750},"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":746,"content":2850},[2851,2853,2860,2862,2869],{"text":2852,"type":750},"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":2854,"type":750,"marks":2855},"all-level lower body workout",[2856],{"type":758,"attrs":2857},{"href":2858,"uuid":48,"anchor":48,"custom":2859,"target":761,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2861,"type":750}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2863,"type":750,"marks":2864},"upper body workout",[2865],{"type":758,"attrs":2866},{"href":2867,"uuid":48,"anchor":48,"custom":2868,"target":761,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2870,"type":750}," led by Flo Master.",{"type":779,"attrs":2872,"content":2873},{"level":781},[2874],{"text":2875,"type":750},"Boxing Can Be Low-Impact",{"type":765,"attrs":2877},{"id":2806,"body":2878},[2879],{"url":2880,"_uid":2881,"image":2882,"component":848,"copyright_details":2886},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2883,"alt":2884,"name":7,"focus":48,"title":2884,"filename":2885,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":746,"content":2888},[2889,2891,2898],{"text":2890,"type":750},"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":2892,"type":750,"marks":2893},"shadowboxing",[2894],{"type":758,"attrs":2895},{"href":2896,"uuid":48,"anchor":48,"custom":2897,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2899,"type":750}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":779,"attrs":2901,"content":2902},{"level":781},[2903],{"text":2904,"type":750},"Kick Boring Cardio To The Curb",{"type":746,"content":2906},[2907],{"text":2908,"type":750},"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":779,"attrs":2910,"content":2911},{"level":781},[2912],{"text":1439,"type":750},{"type":746,"content":2914},[2915,2916,2921],{"text":1443,"type":750},{"text":1445,"type":750,"marks":2917},[2918],{"type":758,"attrs":2919},{"href":1449,"uuid":48,"anchor":48,"custom":2920,"target":761,"linktype":13},{},{"text":1683,"type":750},{"type":746,"content":2923},[2924],{"text":2691,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2926,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2931,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2932,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2927,"component":118,"meta_info":2928,"meta_title":7,"block_image":2929,"cover_image":2930,"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":2935,"title":2936,"plugin":43,"description":2937},"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":2939,"alt":2940,"name":7,"focus":48,"title":2940,"filename":2941,"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,[1473],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1461,"created_at":2951,"published_at":2952,"updated_at":2953,"id":2954,"uuid":2955,"content":2956,"slug":1461,"full_slug":2977,"sort_by_date":48,"position":446,"tag_list":2978,"is_startpage":9,"parent_id":2979,"meta_data":48,"group_id":2980,"first_published_at":2981,"release_id":48,"lang":60,"path":7,"alternates":2982,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2957,"component":2958,"meta_info":2959,"custom_content_list":2961},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2960,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2962,2967,2972],{"_uid":2963,"label":2964,"value":2965,"dev_id":2966,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2968,"label":2969,"value":2970,"dev_id":2971,"component":750},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2973,"label":2974,"value":2975,"dev_id":2976,"component":750},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353467151]