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It can be so much more than just a warm-up or a light workout. I actually spend some training days doing nothing but shadowboxing because it's a great way to improve your ability to move fluidly. So for those who want to take their boxing game to the next level, here is my favorite advanced shadowboxing workout: The Fight Simulation.","Why is shadowboxing important for boxing training?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8e776b36-0fee-43f5-89a5-84b623e2045f","A fight simulation workout is exactly what it sounds like. It is a boxing workout that mimics how you would move and behave during an actual, 12-round boxing match. When I do a fight simulation workout, I use 3-minute rounds with one minute of rest in between. However, it took time for me to get to that point. If you want the benefits of developing your boxing technique, but feel like 12, 3-minute rounds is a bit much at your current level, start with 1.5- or 2-minute rounds instead. Once you’ve established your timing, here’s how to break down each round into sections.","What is a Fight Simulation Workout?",{"_uid":676,"answer":677,"question":678,"component":670},"33d5de65-35ea-48b1-a7fb-bbbb21f061dd","The first two rounds are the opening rounds of the fight, and you usually aren’t quite used to your opponent yet. Maybe you’re a little stiff, maybe the ring feels different under your feet–it's always something. For the first two rounds, you should focus almost entirely on your lead hand with quick, light jabs. Test your opponent’s defenses, feint to find reactions, and most importantly, always be moving. Move your head, move your feet, never be still. If you’re in a tight workout space and can’t move around in circles you can do steps and pivots instead.","Rounds 1-2: Feel Out Your Opponent",{"_uid":680,"answer":681,"question":682,"component":670},"c7e72fbf-3538-4e01-9bb4-8ca2a167e8ee","Now that you’re getting more comfortable and understanding your opponent, it’s time to go to work. These next rounds are when you put in your punch combinations, execute your defenses as your opponent fires back, and either chase an evasive opponent or matador a bully. During these rounds, you should be moving with very high-intensity and throwing powerful, fast, controlled combinations. Whenever you aren’t throwing punches, you should be blocking, slipping, moving around, looking for a chance to counter, or throwing light jabs to disrupt your opponents timing. For your punch combinations, I suggest 3-punch combos as a standard, and only if you’re feeling flashy, you can throw in a few 6-9 punch combinations once or twice in a round.","Rounds 3-7: Break Down Your Opponent’s Defenses",{"_uid":684,"answer":685,"question":686,"component":670},"469e59cc-3c81-4248-bcc8-d95be048a380","Putting in five rounds of high-intensity boxing is no easy task–even the best boxers in the world take rounds off. This round should be all about movement, controlling engagement, and hitting without getting hit. Move around, let your body bounce, toss jabs, and get out of the way. Use pivots, lateral movement, and only throw punches when you have to (when you decide your opponent has caught you). Focus as much as possible on your breathing here–in through the nose, out through the mouth, with a smooth pace.","Round 8: Recover",{"_uid":688,"answer":689,"question":690,"component":670},"8e714248-8413-40c5-ab17-958904b13702","Maybe you’re behind on points, or maybe you’re just a crowd pleaser, but this round is where warriors live. Everyone is tired in the last four rounds of a fight, but that doesn’t mean you can stop fighting and coast. These four rounds will not be as clean as rounds 3-7, they won’t be as flashy, but keep fighting! Throw punches in combinations, move, and remember the basics. Incorporate body shots to take advantage of your opponents exhaustion level. If all you can do correctly right now is a jab-cross (1-2), then throw that 1-2 to the head or body.Two good punches will always be better than 40 windmill shots. The important things for these rounds is to keep fighting throughout the duration and maximize your recovery in between by breathing deeply and steadily.","Rounds 9-12: Go For Broke",{"_uid":692,"answer":693,"question":694,"component":670},"9effb3e7-808d-46d4-a1e3-cf99eea8edb1","The fight is over, you won in spectacular fashion, and now you need to recover. Keep breathing deep, and stretch. People usually think that because shadowboxing isn’t a weight exercise, it isn’t taxing on your muscles. But this is wrong. You have to properly recover, which means stretching! Spend at least three minutes stretching as a cool down, and then you can move on to the rest of your workout (or your day). You’ve earned it!","Recovery and Celebration",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":696,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":726,"full_slug":727,"sort_by_date":48,"position":528,"tag_list":728,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":730,"first_published_at":731,"release_id":48,"lang":60,"path":48,"alternates":732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":725,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":734,"content":735},"doc",[736,752,759,762,768,781,801,806,816,836,841,851,855,860,870,890,895,905,924,929,941],{"type":737,"content":738},"paragraph",[739,742,750],{"text":740,"type":741},"Shadowboxing is one of the most fundamental training exercises, especially for developing and honing technique. It can be so much more than just a warm-up or a light workout. I actually spend some training days doing nothing but ","text",{"text":743,"type":741,"marks":744},"shadowboxing",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/10-reasons-why-shadowboxing-is-great-for-boxing-technique","_blank",{"text":751,"type":741}," because it's a great way to improve your ability to move fluidly. So for those who want to take their boxing game to the next level, here is my favorite advanced shadowboxing workout: The Fight Simulation.",{"type":753,"attrs":754,"content":756},"heading",{"level":755},2,[757],{"text":758,"type":741},"What Is a Fight Simulation Workout?",{"type":737,"content":760},[761],{"text":673,"type":741},{"type":753,"attrs":763,"content":764},{"level":755},[765,766],{"text":678,"type":741},{"type":767},"hard_break",{"type":769,"attrs":770},"blok",{"id":771,"body":772},"62e6e55f-87ed-4ac7-9a49-c4866afa7fe7",[773],{"_uid":774,"image":775,"component":779,"copyright_details":780},"i-dc2ece24-7328-49b5-8100-60ebc2ff0f7f",{"id":776,"alt":777,"name":7,"focus":48,"title":777,"filename":778,"copyright":7,"fieldtype":50},3756008,"Rocky Harris Throwing a Jab Punch","https://a.storyblok.com/f/115220/1100x1100/d4a902ad76/boxing_jab_punch.png","content_image",[],{"type":737,"content":782},[783,785,791,793,799],{"text":784,"type":741},"The first two rounds are the opening rounds of the ",{"text":786,"type":741,"marks":787},"fight",[788],{"type":746,"attrs":789},{"href":790,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-do-boxers-train-for-a-fight",{"text":792,"type":741},", and you usually aren’t quite used to your opponent yet. Maybe you’re a little stiff, maybe the ring feels different under your feet–it's always something. For the first two rounds, you should focus almost entirely on your lead hand with quick, light ",{"text":794,"type":741,"marks":795},"jabs",[796],{"type":746,"attrs":797},{"href":798,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab",{"text":800,"type":741},". Test your opponent’s defenses, feint to find reactions, and most importantly, always be moving. Move your head, move your feet, never be still. If you’re in a tight workout space and can’t move around in circles you can do steps and pivots instead.",{"type":753,"attrs":802,"content":803},{"level":755},[804,805],{"text":682,"type":741},{"type":767},{"type":769,"attrs":807},{"id":771,"body":808},[809],{"_uid":810,"image":811,"component":779,"copyright_details":815},"i-53ce79b6-9656-49d6-8ff7-80fe2f672261",{"id":812,"alt":813,"name":7,"focus":48,"title":813,"filename":814,"copyright":7,"fieldtype":50},3756033,"Rocky Harris Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/091858f521/shadowboxing.png",[],{"type":737,"content":817},[818,820,826,828,834],{"text":819,"type":741},"Now that you’re getting more comfortable and understanding your opponent, it’s time to go to work. These next rounds are when you put in your punch combinations, execute your defenses as your opponent fires back, and either chase an evasive opponent or matador a bully. During these rounds, you should be moving with very high-intensity and throwing powerful, fast, controlled combinations. Whenever you aren’t throwing punches, you should be blocking, ",{"text":821,"type":741,"marks":822},"slipping",[823],{"type":746,"attrs":824},{"href":825,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{"text":827,"type":741},", moving around, looking for a chance to counter, or throwing light jabs to disrupt your opponent's timing. For your punch combinations, I suggest ",{"text":829,"type":741,"marks":830},"3-punch combos",[831],{"type":746,"attrs":832},{"href":833,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{"text":835,"type":741}," as a standard, and only if you’re feeling flashy, you can throw in a few 6-9 punch combinations once or twice in a round.",{"type":753,"attrs":837,"content":838},{"level":755},[839,840],{"text":686,"type":741},{"type":767},{"type":769,"attrs":842},{"id":771,"body":843},[844],{"_uid":845,"image":846,"component":779,"copyright_details":850},"i-a25a98b5-30d4-46bb-b3a6-72b523893474",{"id":847,"alt":848,"name":7,"focus":48,"title":848,"filename":849,"copyright":7,"fieldtype":50},3756046,"Rocky Harris in a Fighting Stance","https://a.storyblok.com/f/115220/1100x1100/8bfca9b1f4/fighting_stance.png",[],{"type":737,"content":852},[853],{"text":854,"type":741},"Putting in five rounds of high-intensity boxing is no easy task–even the best boxers in the world take rounds off. This round should be all about movement, controlling engagement, and hitting without getting hit. Move around, let your body bounce, toss jabs, and get out of the way. Use pivots, lateral movement, and only throw punches when you have to (when you decide your opponent has caught you). Focus as much as possible on your breathing here--in through the nose, out through the mouth, with a smooth pace.",{"type":753,"attrs":856,"content":857},{"level":755},[858,859],{"text":690,"type":741},{"type":767},{"type":769,"attrs":861},{"id":771,"body":862},[863],{"_uid":864,"image":865,"component":779,"copyright_details":869},"i-cae6038d-670d-41bb-bc08-de55178e9469",{"id":866,"alt":867,"name":7,"focus":48,"title":867,"filename":868,"copyright":7,"fieldtype":50},3756044,"Rocky Harris Throwing a Lead Hook","https://a.storyblok.com/f/115220/1100x1100/c4d821bb50/lead_hook_punch.png",[],{"type":737,"content":871},[872,874,880,882,888],{"text":873,"type":741},"Maybe you’re behind on points, or maybe you’re just a crowd-pleaser, but this round is where warriors live. Everyone is tired in the last four rounds of a fight, but that doesn’t mean you can stop fighting and coast. These four rounds will not be as clean as rounds 3-7, they won’t be as flashy, but keep fighting! Throw punches in combinations, move, and remember the basics. Incorporate ",{"text":875,"type":741,"marks":876},"body shots",[877],{"type":746,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{"text":881,"type":741}," to take advantage of your opponent's exhaustion level. If all you can do correctly right now is a ",{"text":883,"type":741,"marks":884},"jab-cross",[885],{"type":746,"attrs":886},{"href":887,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"text":889,"type":741}," (1-2), then throw that 1-2 to the head or body. Two good punches will always be better than 40 windmill shots. The important things for these rounds are to keep fighting throughout the duration and maximize your recovery in between by breathing deeply and steadily.",{"type":753,"attrs":891,"content":892},{"level":755},[893,894],{"text":694,"type":741},{"type":767},{"type":769,"attrs":896},{"id":771,"body":897},[898],{"_uid":899,"image":900,"component":779,"copyright_details":904},"i-4ed9c73e-5cf2-4c50-aaf0-17bf1efce470",{"id":901,"alt":902,"name":7,"focus":48,"title":902,"filename":903,"copyright":7,"fieldtype":50},3756048,"Rocky Harris stretching after shadowboxing","https://a.storyblok.com/f/115220/1100x1100/03644ad791/stretching.png",[],{"type":737,"content":906},[907,909,914,916,922],{"text":908,"type":741},"The fight is over, you won in spectacular fashion, and now you need to recover. Keep breathing deep, and stretch. People usually think that because ",{"text":743,"type":741,"marks":910},[911],{"type":746,"attrs":912},{"href":913,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do",{"text":915,"type":741}," isn’t a weight exercise, it isn’t taxing on your muscles. But this is wrong. You have to properly recover, which means stretching! Spend at least three minutes ",{"text":917,"type":741,"marks":918},"stretching",[919],{"type":746,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":923,"type":741}," as a cool down, and then you can move on to the rest of your workout (or your day). You’ve earned it!",{"type":753,"attrs":925,"content":926},{"level":755},[927],{"text":928,"type":741},"The Fight Doesn’t End There",{"type":737,"content":930},[931,933,939],{"text":932,"type":741},"The key to a Fight Simulation Workout is truly getting in the mindset of being in the ring. Even if you don’t wish to compete in boxing or kickboxing, adding an advanced shadowboxing workout to your ",{"text":934,"type":741,"marks":935},"at-home fitness routine",[936],{"type":746,"attrs":937},{"href":938,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":940,"type":741}," is a valuable way to add variety and technique practice.",{"type":737,"content":942},[943,945,951],{"text":944,"type":741},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":946,"type":741,"marks":947},"FightCamp App",[948],{"type":746,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":952,"type":741}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":954,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":959,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":955,"component":118,"meta_info":956,"meta_title":7,"block_image":957,"cover_image":958,"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},[],[],"2022-03-21 00:00","article",{"_uid":964,"title":657,"plugin":43,"description":965},"b79bce10-9565-41f7-9b67-d510e8db78bc","Boxer Iain Mackenzie shares his favorite advanced shadowboxing routine for boxers who are ready to take their boxing technique to the next level of training.",{"id":967,"alt":657,"name":7,"focus":48,"title":657,"filename":968,"copyright":7,"fieldtype":50},3756002,"https://a.storyblok.com/f/115220/2400x990/9e0a7fb124/an-advanced-shadowboxing-workout-to-step-up-your-boxing-game.png",[],"an-advanced-shadowboxing-workout-to-step-up-your-boxing-game","blogs/an-advanced-shadowboxing-workout-to-step-up-your-boxing-game",-3660,[974],"featured",60887917,"1538bad9-5bc2-4030-acf7-d7ec2cb4a690","2022-03-21T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",981],[982,1413,1756,1998,2267,2680],{"name":983,"created_at":984,"published_at":985,"updated_at":986,"id":987,"uuid":988,"content":989,"slug":1406,"full_slug":1407,"sort_by_date":48,"position":1408,"tag_list":1409,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1410,"first_published_at":1411,"release_id":48,"lang":60,"path":978,"alternates":1412,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":990,"faqs":991,"title":983,"topic":1012,"author":1027,"content":1028,"category":1390,"schedule":1398,"component":962,"meta_info":1399,"cover_image":1402,"description":1401,"contributors":1405},"90b1a23d-022f-465e-be95-93419f6b1d6a",[992,996,1000,1004,1008],{"_uid":993,"answer":994,"question":995,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":997,"answer":998,"question":999,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1001,"answer":1002,"question":1003,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1005,"answer":1006,"question":1007,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1009,"answer":1010,"question":1011,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1013,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1025,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1026,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1014,"component":39,"meta_info":1022,"block_image":1023,"cover_image":1024,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1015,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1020,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1021,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1016,"component":118,"meta_info":1017,"meta_title":7,"block_image":1018,"cover_image":1019,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":734,"content":1029},[1030,1034,1037,1050,1055,1061,1128,1133,1159,1164,1168,1173,1181,1194,1199,1210,1215,1226,1231,1242,1247,1259,1264,1275,1280,1300,1305,1310,1330,1335,1354,1359,1372,1377],{"type":737,"content":1031},[1032],{"text":1033,"type":741},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":737,"content":1035},[1036],{"text":994,"type":741},{"type":769,"attrs":1038},{"id":1039,"body":1040},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1041],{"_uid":1042,"link":1043,"image":1045,"title":1047,"component":1049},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1044,"linktype":13,"fieldtype":14,"cached_url":1044},"https://pin.it/2zdpNMs",{"id":1046,"alt":1047,"name":7,"focus":48,"title":1047,"filename":1048,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":753,"attrs":1051,"content":1052},{"level":755},[1053],{"text":1054,"type":741},"Top Rock Step-By-Step",{"type":753,"attrs":1056,"content":1058},{"level":1057},3,[1059],{"text":1060,"type":741},"The Feet",{"type":1062,"content":1063},"bullet_list",[1064,1071,1091,1097,1116,1122],{"type":1065,"content":1066},"list_item",[1067],{"type":737,"content":1068},[1069],{"text":1070,"type":741},"Begin by starting in an athletic stance on the balls of your feet",{"type":1065,"content":1072},[1073,1077],{"type":737,"content":1074},[1075],{"text":1076,"type":741},"To start, being by doing a “step out”",{"type":1062,"content":1078},[1079,1085],{"type":1065,"content":1080},[1081],{"type":737,"content":1082},[1083],{"text":1084,"type":741},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1065,"content":1086},[1087],{"type":737,"content":1088},[1089],{"text":1090,"type":741},"Pause for a half-second",{"type":1065,"content":1092},[1093],{"type":737,"content":1094},[1095],{"text":1096,"type":741},"Return to the starting stance by performing a slight hop backward",{"type":1065,"content":1098},[1099,1103],{"type":737,"content":1100},[1101],{"text":1102,"type":741},"Once returned, perform the opposite foot “step out”",{"type":1062,"content":1104},[1105,1111],{"type":1065,"content":1106},[1107],{"type":737,"content":1108},[1109],{"text":1110,"type":741},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1065,"content":1112},[1113],{"type":737,"content":1114},[1115],{"text":1090,"type":741},{"type":1065,"content":1117},[1118],{"type":737,"content":1119},[1120],{"text":1121,"type":741},"Hop back to the starting position",{"type":1065,"content":1123},[1124],{"type":737,"content":1125},[1126],{"text":1127,"type":741},"Continue Top Rocking for the remainder of the set",{"type":753,"attrs":1129,"content":1130},{"level":1057},[1131],{"text":1132,"type":741},"The Arms",{"type":1062,"content":1134},[1135,1141,1147,1153],{"type":1065,"content":1136},[1137],{"type":737,"content":1138},[1139],{"text":1140,"type":741},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1065,"content":1142},[1143],{"type":737,"content":1144},[1145],{"text":1146,"type":741},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1065,"content":1148},[1149],{"type":737,"content":1150},[1151],{"text":1152,"type":741},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1065,"content":1154},[1155],{"type":737,"content":1156},[1157],{"text":1158,"type":741},"Continue using this arm motion to help with rhythm and balance",{"type":753,"attrs":1160,"content":1161},{"level":755},[1162],{"text":1163,"type":741},"Movement Key Points",{"type":737,"content":1165},[1166],{"text":1167,"type":741},"Here are some key things to focus on while performing the Top Rock:",{"type":753,"attrs":1169,"content":1170},{"level":1057},[1171],{"text":1172,"type":741},"Start by swinging your arms",{"type":1062,"content":1174},[1175],{"type":1065,"content":1176},[1177],{"type":737,"content":1178},[1179],{"text":1180,"type":741},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":769,"attrs":1182},{"id":1183,"body":1184},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1185],{"url":1186,"_uid":1188,"image":1189,"component":779,"copyright_details":1193},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1190,"alt":1191,"name":7,"focus":48,"title":1191,"filename":1192,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":753,"attrs":1195,"content":1196},{"level":1057},[1197],{"text":1198,"type":741},"On each hop back, your arms should cross in front of your chest",{"type":769,"attrs":1200},{"id":1183,"body":1201},[1202],{"url":1203,"_uid":1204,"image":1205,"component":779,"copyright_details":1209},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1206,"alt":1207,"name":7,"focus":48,"title":1207,"filename":1208,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":753,"attrs":1211,"content":1212},{"level":1057},[1213],{"text":1214,"type":741},"One foot should cross at a time",{"type":769,"attrs":1216},{"id":1183,"body":1217},[1218],{"url":1219,"_uid":1220,"image":1221,"component":779,"copyright_details":1225},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1222,"alt":1223,"name":7,"focus":48,"title":1223,"filename":1224,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":753,"attrs":1227,"content":1228},{"level":1057},[1229],{"text":1230,"type":741},"Perform the movement by staying on the balls of your feet",{"type":769,"attrs":1232},{"id":1183,"body":1233},[1234],{"url":1235,"_uid":1236,"image":1237,"component":779,"copyright_details":1241},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1238,"alt":1239,"name":7,"focus":48,"title":1239,"filename":1240,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":753,"attrs":1243,"content":1244},{"level":1057},[1245],{"text":1246,"type":741},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":769,"attrs":1248},{"id":1249,"body":1250},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1251],{"url":1252,"_uid":1253,"image":1254,"component":779,"copyright_details":1258},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1255,"alt":1256,"name":7,"focus":48,"title":1256,"filename":1257,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":753,"attrs":1260,"content":1261},{"level":1057},[1262],{"text":1263,"type":741},"Stay loose and have fun!",{"type":769,"attrs":1265},{"id":1183,"body":1266},[1267],{"url":1268,"_uid":1269,"image":1270,"component":779,"copyright_details":1274},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1271,"alt":1272,"name":7,"focus":48,"title":1272,"filename":1273,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":753,"attrs":1276,"content":1277},{"level":755},[1278],{"text":1279,"type":741},"Muscles Used",{"type":1062,"content":1281},[1282,1288,1294],{"type":1065,"content":1283},[1284],{"type":737,"content":1285},[1286],{"text":1287,"type":741},"Deltoids",{"type":1065,"content":1289},[1290],{"type":737,"content":1291},[1292],{"text":1293,"type":741},"Core",{"type":1065,"content":1295},[1296],{"type":737,"content":1297},[1298],{"text":1299,"type":741},"Calves",{"type":753,"attrs":1301,"content":1302},{"level":755},[1303],{"text":1304,"type":741},"Application",{"type":753,"attrs":1306,"content":1307},{"level":1057},[1308],{"text":1309,"type":741},"For Sets",{"type":1062,"content":1311},[1312,1318,1324],{"type":1065,"content":1313},[1314],{"type":737,"content":1315},[1316],{"text":1317,"type":741},"Perform 3-6 sets",{"type":1065,"content":1319},[1320],{"type":737,"content":1321},[1322],{"text":1323,"type":741},"12-20 repetitions each way",{"type":1065,"content":1325},[1326],{"type":737,"content":1327},[1328],{"text":1329,"type":741},"Rest 30-45 seconds between sets",{"type":753,"attrs":1331,"content":1332},{"level":1057},[1333],{"text":1334,"type":741},"For Time",{"type":1062,"content":1336},[1337,1342,1348],{"type":1065,"content":1338},[1339],{"type":737,"content":1340},[1341],{"text":1317,"type":741},{"type":1065,"content":1343},[1344],{"type":737,"content":1345},[1346],{"text":1347,"type":741},"Perform for 30-90 seconds",{"type":1065,"content":1349},[1350],{"type":737,"content":1351},[1352],{"text":1353,"type":741},"Rest 45-60 seconds between sets",{"type":753,"attrs":1355,"content":1356},{"level":755},[1357],{"text":1358,"type":741},"Dance Moves For Boxers",{"type":737,"content":1360},[1361,1363,1370],{"text":1362,"type":741},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1364,"type":741,"marks":1365},"Flo Master",[1366],{"type":746,"attrs":1367},{"href":1368,"uuid":48,"anchor":48,"custom":1369,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1371,"type":741},". ",{"type":753,"attrs":1373,"content":1374},{"level":755},[1375],{"text":1376,"type":741},"Train Like a Fighter",{"type":737,"content":1378},[1379,1381,1388],{"text":1380,"type":741},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1382,"type":741,"marks":1383},"FightCamp",[1384],{"type":746,"attrs":1385},{"href":1386,"uuid":48,"anchor":48,"custom":1387,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1389,"type":741}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1391,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1396,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1392,"component":118,"meta_info":1393,"meta_title":7,"block_image":1394,"cover_image":1395,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1400,"title":983,"plugin":43,"description":1401},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1403,"alt":983,"name":7,"focus":48,"title":983,"filename":1404,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[974],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1414,"created_at":1415,"published_at":1416,"updated_at":1417,"id":1418,"uuid":1419,"content":1420,"slug":1750,"full_slug":1751,"sort_by_date":48,"position":1752,"tag_list":1753,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1754,"first_published_at":1416,"release_id":48,"lang":60,"path":978,"alternates":1755,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1421,"faqs":1422,"title":1414,"topic":1471,"author":1486,"content":1487,"category":1733,"schedule":1741,"component":962,"meta_info":1742,"cover_image":1746,"description":1745,"contributors":1749},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1423,1427,1431,1435,1439,1443,1447,1451,1455,1459,1463,1467],{"_uid":1424,"answer":1425,"question":1426,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1428,"answer":1429,"question":1430,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1432,"answer":1433,"question":1434,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1436,"answer":1437,"question":1438,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1440,"answer":1441,"question":1442,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1444,"answer":1445,"question":1446,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1448,"answer":1449,"question":1450,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1452,"answer":1453,"question":1454,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1456,"answer":1457,"question":1458,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1460,"answer":1461,"question":1462,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1464,"answer":1465,"question":1466,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1468,"answer":1469,"question":1470,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1472,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1484,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1485,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1473,"component":39,"meta_info":1481,"block_image":1482,"cover_image":1483,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1474,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1479,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1480,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1475,"component":118,"meta_info":1476,"meta_title":7,"block_image":1477,"cover_image":1478,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":734,"content":1488},[1489,1509,1521,1533,1538,1542,1553,1557,1571,1575,1580,1583,1587,1598,1610,1614,1617,1622,1633,1645,1649,1652,1657,1668,1672,1676,1680,1683,1688,1699,1703,1707,1711,1716,1720,1729],{"type":737,"content":1490},[1491,1493,1499,1501,1507],{"text":1492,"type":741},"Out of the ",{"text":1494,"type":741,"marks":1495},"six (6) basic punches",[1496],{"type":746,"attrs":1497},{"href":1498,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1500,"type":741}," in boxing, punch number one is the ",{"text":1502,"type":741,"marks":1503},"jab",[1504],{"type":746,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1508,"type":741},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":737,"content":1510},[1511,1513,1519],{"text":1512,"type":741},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1514,"type":741,"marks":1515},"Coach PJ",[1516],{"type":746,"attrs":1517},{"href":1518,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1520,"type":741}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":769,"attrs":1522},{"id":1523,"body":1524},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1525],{"_uid":1526,"link":1527,"image":1529,"title":1531,"component":1049},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1528,"linktype":13,"fieldtype":14,"cached_url":1528},"https://youtu.be/JM-8c3EqwZg",{"id":1530,"alt":1531,"name":7,"focus":48,"title":1531,"filename":1532,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":753,"attrs":1534,"content":1535},{"level":755},[1536],{"text":1537,"type":741},"5 Most Common Jab Mistakes",{"type":753,"attrs":1539,"content":1540},{"level":1057},[1541],{"text":1434,"type":741},{"type":769,"attrs":1543},{"id":1523,"body":1544},[1545],{"url":1546,"_uid":1547,"image":1548,"component":779,"copyright_details":1552},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1549,"alt":1550,"name":7,"focus":48,"title":1550,"filename":1551,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":737,"content":1554},[1555],{"text":1556,"type":741},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1062,"content":1558},[1559,1565],{"type":1065,"content":1560},[1561],{"type":737,"content":1562},[1563],{"text":1564,"type":741},"While extending the arm to punch",{"type":1065,"content":1566},[1567],{"type":737,"content":1568},[1569],{"text":1570,"type":741},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":737,"content":1572},[1573],{"text":1574,"type":741},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":753,"attrs":1576,"content":1577},{"level":1057},[1578],{"text":1579,"type":741},"How To Fix It:",{"type":737,"content":1581},[1582],{"text":1437,"type":741},{"type":753,"attrs":1584,"content":1585},{"level":1057},[1586],{"text":1442,"type":741},{"type":769,"attrs":1588},{"id":1523,"body":1589},[1590],{"url":1591,"_uid":1592,"image":1593,"component":779,"copyright_details":1597},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1594,"alt":1595,"name":7,"focus":48,"title":1595,"filename":1596,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":737,"content":1599},[1600,1602,1608],{"text":1601,"type":741},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1603,"type":741,"marks":1604},"hook",[1605],{"type":746,"attrs":1606},{"href":1607,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1609,"type":741}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":753,"attrs":1611,"content":1612},{"level":1057},[1613],{"text":1579,"type":741},{"type":737,"content":1615},[1616],{"text":1445,"type":741},{"type":753,"attrs":1618,"content":1619},{"level":1057},[1620],{"text":1621,"type":741},"3. Pushing the Jab",{"type":769,"attrs":1623},{"id":1523,"body":1624},[1625],{"url":1626,"_uid":1627,"image":1628,"component":779,"copyright_details":1632},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1629,"alt":1630,"name":7,"focus":48,"title":1630,"filename":1631,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":737,"content":1634},[1635,1637,1643],{"text":1636,"type":741},"“Pushing the jab” means leaning into the punch. In your ",{"text":1638,"type":741,"marks":1639},"boxing stance",[1640],{"type":746,"attrs":1641},{"href":1642,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1644,"type":741},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":753,"attrs":1646,"content":1647},{"level":1057},[1648],{"text":1579,"type":741},{"type":737,"content":1650},[1651],{"text":1453,"type":741},{"type":753,"attrs":1653,"content":1654},{"level":1057},[1655],{"text":1656,"type":741},"4. Flaring Your Elbows",{"type":769,"attrs":1658},{"id":1523,"body":1659},[1660],{"url":1661,"_uid":1662,"image":1663,"component":779,"copyright_details":1667},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1664,"alt":1665,"name":7,"focus":48,"title":1665,"filename":1666,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":737,"content":1669},[1670],{"text":1671,"type":741},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":737,"content":1673},[1674],{"text":1675,"type":741},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":753,"attrs":1677,"content":1678},{"level":1057},[1679],{"text":1579,"type":741},{"type":737,"content":1681},[1682],{"text":1461,"type":741},{"type":753,"attrs":1684,"content":1685},{"level":1057},[1686],{"text":1687,"type":741},"5. Not Jabbing Enough",{"type":769,"attrs":1689},{"id":1523,"body":1690},[1691],{"url":1692,"_uid":1693,"image":1694,"component":779,"copyright_details":1698},{"id":7,"url":7,"linktype":1187,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1695,"alt":1696,"name":7,"focus":48,"title":1696,"filename":1697,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":737,"content":1700},[1701],{"text":1702,"type":741},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":753,"attrs":1704,"content":1705},{"level":1057},[1706],{"text":1579,"type":741},{"type":737,"content":1708},[1709],{"text":1710,"type":741},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":753,"attrs":1712,"content":1713},{"level":755},[1714],{"text":1715,"type":741},"Keep On Jabbing",{"type":737,"content":1717},[1718],{"text":1719,"type":741},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":737,"content":1721},[1722,1723,1727],{"text":1380,"type":741},{"text":1382,"type":741,"marks":1724},[1725],{"type":746,"attrs":1726},{"href":1386,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":1728,"type":741}," 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":737,"content":1730},[1731],{"text":1732,"type":741},"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":1734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1735,"component":118,"meta_info":1736,"meta_title":7,"block_image":1737,"cover_image":1738,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1743,"title":1744,"plugin":43,"description":1745},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1747,"alt":1414,"name":7,"focus":48,"title":1414,"filename":1748,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[974],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1757,"created_at":1758,"published_at":1759,"updated_at":1760,"id":1761,"uuid":1762,"content":1763,"slug":1991,"full_slug":1992,"sort_by_date":48,"position":1993,"tag_list":1994,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1995,"first_published_at":1996,"release_id":48,"lang":60,"path":978,"alternates":1997,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1764,"faqs":1765,"title":1757,"topic":1778,"author":1793,"content":1794,"category":1972,"schedule":1980,"component":962,"meta_info":1981,"cover_image":1985,"description":1989,"contributors":1990},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1766,1770,1774],{"_uid":1767,"answer":1768,"question":1769,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1771,"answer":1772,"question":1773,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1775,"answer":1776,"question":1777,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1779,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1791,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1780,"component":39,"meta_info":1788,"block_image":1789,"cover_image":1790,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1781,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"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":734,"content":1795},[1796,1800,1804,1808,1812,1827,1875,1887,1892,1915,1949,1953,1957,1968],{"type":753,"attrs":1797,"content":1798},{"level":755},[1799],{"text":1769,"type":741},{"type":737,"content":1801},[1802],{"text":1803,"type":741},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":737,"content":1805},[1806],{"text":1807,"type":741},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":753,"attrs":1809,"content":1810},{"level":755},[1811],{"text":1773,"type":741},{"type":737,"content":1813},[1814,1816,1825],{"text":1815,"type":741},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1817,"type":741,"marks":1818},"National Academy of Sports Medicine",[1819,1823],{"type":746,"attrs":1820},{"href":1821,"uuid":48,"anchor":48,"custom":1822,"target":749,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1824},"underline",{"text":1826,"type":741}," has a few exercise-related symptoms of overtraining:",{"type":1828,"attrs":1829,"content":1832},"ordered_list",{"order":1830},{"order":1831},1,[1833,1839,1845,1851,1857,1863,1869],{"type":1065,"content":1834},[1835],{"type":737,"content":1836},[1837],{"text":1838,"type":741},"A plateau or decline in workout performance or progress",{"type":1065,"content":1840},[1841],{"type":737,"content":1842},[1843],{"text":1844,"type":741},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1065,"content":1846},[1847],{"type":737,"content":1848},[1849],{"text":1850,"type":741},"Excessive sweating or overheating",{"type":1065,"content":1852},[1853],{"type":737,"content":1854},[1855],{"text":1856,"type":741},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1065,"content":1858},[1859],{"type":737,"content":1860},[1861],{"text":1862,"type":741},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1065,"content":1864},[1865],{"type":737,"content":1866},[1867],{"text":1868,"type":741},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1065,"content":1870},[1871],{"type":737,"content":1872},[1873],{"text":1874,"type":741},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":737,"content":1876},[1877,1879,1885],{"text":1878,"type":741},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":946,"type":741,"marks":1880},[1881,1884],{"type":746,"attrs":1882},{"href":938,"uuid":48,"anchor":48,"custom":1883,"target":749,"linktype":13},{},{"type":1824},{"text":1886,"type":741}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":753,"attrs":1888,"content":1889},{"level":755},[1890],{"text":1891,"type":741},"A Day of Rest",{"type":737,"content":1893},[1894,1896,1904,1906,1913],{"text":1895,"type":741},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1897,"type":741,"marks":1898},"Aaron",[1899,1903],{"type":746,"attrs":1900},{"href":1901,"uuid":48,"anchor":48,"custom":1902,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1824},{"text":1905,"type":741}," and ",{"text":1907,"type":741,"marks":1908},"Flo",[1909,1912],{"type":746,"attrs":1910},{"href":1368,"uuid":48,"anchor":48,"custom":1911,"target":749,"linktype":13},{},{"type":1824},{"text":1914,"type":741},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":737,"content":1916},[1917,1919,1927,1929,1937,1939,1947],{"text":1918,"type":741},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1920,"type":741,"marks":1921},"researchers",[1922,1926],{"type":746,"attrs":1923},{"href":1924,"uuid":48,"anchor":48,"custom":1925,"target":749,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1824},{"text":1928,"type":741}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1930,"type":741,"marks":1931},"FightCamp Trainers",[1932,1936],{"type":746,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"custom":1935,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1824},{"text":1938,"type":741}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1940,"type":741,"marks":1941},"neurological connections",[1942,1946],{"type":746,"attrs":1943},{"href":1944,"uuid":48,"anchor":48,"custom":1945,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1824},{"text":1948,"type":741},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":737,"content":1950},[1951],{"text":1952,"type":741},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":753,"attrs":1954,"content":1955},{"level":755},[1956],{"text":1376,"type":741},{"type":737,"content":1958},[1959,1960,1966],{"text":1380,"type":741},{"text":1382,"type":741,"marks":1961},[1962,1965],{"type":746,"attrs":1963},{"href":1386,"uuid":48,"anchor":48,"custom":1964,"target":749,"linktype":13},{},{"type":1824},{"text":1967,"type":741}," 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":737,"content":1969},[1970],{"text":1971,"type":741},"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":1973,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1978,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1979,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1974,"component":118,"meta_info":1975,"meta_title":7,"block_image":1976,"cover_image":1977,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1982,"title":1983,"plugin":43,"description":1984},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1986,"alt":1987,"name":7,"focus":7,"title":1987,"filename":1988,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[974],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1999,"created_at":2000,"published_at":2001,"updated_at":2002,"id":2003,"uuid":2004,"content":2005,"slug":2261,"full_slug":2262,"sort_by_date":48,"position":2263,"tag_list":2264,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2265,"first_published_at":2001,"release_id":48,"lang":60,"path":978,"alternates":2266,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2006,"faqs":2007,"title":1999,"topic":2028,"author":2043,"content":2044,"category":2242,"schedule":2250,"component":962,"meta_info":2251,"cover_image":2255,"description":2259,"contributors":2260},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2008,2012,2016,2020,2024],{"_uid":2009,"answer":2010,"question":2011,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2013,"answer":2014,"question":2015,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2017,"answer":2018,"question":2019,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2021,"answer":2022,"question":2023,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2025,"answer":2026,"question":2027,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2029,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2041,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2042,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2030,"component":39,"meta_info":2038,"block_image":2039,"cover_image":2040,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2031,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2036,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2032,"component":118,"meta_info":2033,"meta_title":7,"block_image":2034,"cover_image":2035,"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":734,"content":2045},[2046,2060,2064,2068,2072,2076,2080,2083,2088,2093,2107,2112,2116,2121,2125,2130,2144,2148,2152,2166,2180,2184,2188,2202,2207,2211,2225,2229,2239],{"type":737,"content":2047},[2048,2050,2058],{"text":2049,"type":741},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2051,"type":741,"marks":2052},"interval training",[2053,2057],{"type":746,"attrs":2054},{"href":2055,"uuid":48,"anchor":48,"custom":2056,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1824},{"text":2059,"type":741}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":737,"content":2061},[2062],{"text":2063,"type":741},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":753,"attrs":2065,"content":2066},{"level":755},[2067],{"text":2011,"type":741},{"type":737,"content":2069},[2070],{"text":2071,"type":741},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":737,"content":2073},[2074],{"text":2075,"type":741},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":753,"attrs":2077,"content":2078},{"level":755},[2079],{"text":2015,"type":741},{"type":737,"content":2081},[2082],{"text":2014,"type":741},{"type":753,"attrs":2084,"content":2085},{"level":755},[2086],{"text":2087,"type":741},"Unique Benefits of HIIT",{"type":753,"attrs":2089,"content":2090},{"level":1057},[2091],{"text":2092,"type":741},"Maximum Effectiveness in Less Time",{"type":737,"content":2094},[2095,2097,2105],{"text":2096,"type":741},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2098,"type":741,"marks":2099},"25-30% more calories",[2100,2104],{"type":746,"attrs":2101},{"href":2102,"uuid":48,"anchor":48,"custom":2103,"target":749,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1824},{"text":2106,"type":741}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":753,"attrs":2108,"content":2109},{"level":1057},[2110],{"text":2111,"type":741},"Tones Muscle",{"type":737,"content":2113},[2114],{"text":2115,"type":741},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":753,"attrs":2117,"content":2118},{"level":1057},[2119],{"text":2120,"type":741},"Adds Variety",{"type":737,"content":2122},[2123],{"text":2124,"type":741},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":753,"attrs":2126,"content":2127},{"level":1057},[2128],{"text":2129,"type":741},"Improves Cardiovascular Health",{"type":737,"content":2131},[2132,2134,2142],{"text":2133,"type":741},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2135,"type":741,"marks":2136},"greater improvements in blood pressure",[2137,2141],{"type":746,"attrs":2138},{"href":2139,"uuid":48,"anchor":48,"custom":2140,"target":749,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1824},{"text":2143,"type":741}," and blood sugar than moderate-intensity workouts. ",{"type":753,"attrs":2145,"content":2146},{"level":755},[2147],{"text":2023,"type":741},{"type":737,"content":2149},[2150],{"text":2151,"type":741},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":737,"content":2153},[2154,2156,2164],{"text":2155,"type":741},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2157,"type":741,"marks":2158},"roadwork",[2159,2163],{"type":746,"attrs":2160},{"href":2161,"uuid":48,"anchor":48,"custom":2162,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1824},{"text":2165,"type":741},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":737,"content":2167},[2168,2170,2178],{"text":2169,"type":741},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2171,"type":741,"marks":2172},"HIIT jump rope workout",[2173,2177],{"type":746,"attrs":2174},{"href":2175,"uuid":48,"anchor":48,"custom":2176,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1824},{"text":2179,"type":741}," for a full-body cardio blast in just minutes.",{"type":753,"attrs":2181,"content":2182},{"level":755},[2183],{"text":2027,"type":741},{"type":737,"content":2185},[2186],{"text":2187,"type":741},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":737,"content":2189},[2190,2192,2200],{"text":2191,"type":741},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2193,"type":741,"marks":2194},"10 minutes of HIIT boxing",[2195,2199],{"type":746,"attrs":2196},{"href":2197,"uuid":48,"anchor":48,"custom":2198,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1824},{"text":2201,"type":741}," and feel the difference with just one workout.",{"type":753,"attrs":2203,"content":2204},{"level":755},[2205],{"text":2206,"type":741},"Hit With HIIT",{"type":737,"content":2208},[2209],{"text":2210,"type":741},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":737,"content":2212},[2213,2215,2223],{"text":2214,"type":741},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2216,"type":741,"marks":2217},"FightCamp’s extensive library of HIIT workouts",[2218,2222],{"type":746,"attrs":2219},{"href":2220,"uuid":48,"anchor":48,"custom":2221,"target":749,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1824},{"text":2224,"type":741},"!",{"type":753,"attrs":2226,"content":2227},{"level":755},[2228],{"text":1376,"type":741},{"type":737,"content":2230},[2231,2232,2238],{"text":1380,"type":741},{"text":1382,"type":741,"marks":2233},[2234,2237],{"type":746,"attrs":2235},{"href":1386,"uuid":48,"anchor":48,"custom":2236,"target":749,"linktype":13},{},{"type":1824},{"text":1728,"type":741},{"type":737,"content":2240},[2241],{"text":1971,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2243,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2248,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2244,"component":118,"meta_info":2245,"meta_title":7,"block_image":2246,"cover_image":2247,"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},[],[],"2023-01-30 00:00",{"_uid":2252,"title":2253,"plugin":43,"description":2254},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2256,"alt":2257,"name":7,"focus":7,"title":2257,"filename":2258,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[974],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2268,"created_at":2269,"published_at":2270,"updated_at":2271,"id":2272,"uuid":2273,"content":2274,"slug":2674,"full_slug":2675,"sort_by_date":48,"position":2676,"tag_list":2677,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2678,"first_published_at":2270,"release_id":48,"lang":60,"path":978,"alternates":2679,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2275,"faqs":2276,"title":2268,"topic":2285,"author":2300,"content":2301,"category":2655,"schedule":2663,"component":962,"meta_info":2664,"cover_image":2668,"description":2672,"contributors":2673},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2277,2281],{"_uid":2278,"answer":2279,"question":2280,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2282,"answer":2283,"question":2284,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2286,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2298,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2287,"component":39,"meta_info":2295,"block_image":2296,"cover_image":2297,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2288,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2293,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2294,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2289,"component":118,"meta_info":2290,"meta_title":7,"block_image":2291,"cover_image":2292,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":734,"content":2302},[2303,2308,2322,2336,2341,2345,2350,2354,2392,2396,2401,2405,2409,2414,2418,2423,2437,2441,2461,2466,2470,2474,2532,2537,2541,2545,2571,2585,2590,2594,2598,2625,2629,2634,2638,2642,2652],{"type":753,"attrs":2304,"content":2305},{"level":755},[2306],{"text":2307,"type":741},"How to Stay Motivated to Work Out",{"type":737,"content":2309},[2310,2312,2320],{"text":2311,"type":741},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2313,"type":741,"marks":2314},"New Year’s Resolutions",[2315,2319],{"type":746,"attrs":2316},{"href":2317,"uuid":48,"anchor":48,"custom":2318,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1824},{"text":2321,"type":741},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":737,"content":2323},[2324,2326,2334],{"text":2325,"type":741},"But what happens if you're looking for motivation to work out in the ",{"text":2327,"type":741,"marks":2328},"middle of summer",[2329,2333],{"type":746,"attrs":2330},{"href":2331,"uuid":48,"anchor":48,"custom":2332,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1824},{"text":2335,"type":741}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":753,"attrs":2337,"content":2338},{"level":755},[2339],{"text":2340,"type":741},"Motivation vs. Determination",{"type":737,"content":2342},[2343],{"text":2344,"type":741},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":753,"attrs":2346,"content":2347},{"level":1057},[2348],{"text":2349,"type":741},"Motivation",{"type":737,"content":2351},[2352],{"text":2353,"type":741},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":1062,"content":2355},[2356,2362,2368,2374,2380,2386],{"type":1065,"content":2357},[2358],{"type":737,"content":2359},[2360],{"text":2361,"type":741},"Movies",{"type":1065,"content":2363},[2364],{"type":737,"content":2365},[2366],{"text":2367,"type":741},"Books",{"type":1065,"content":2369},[2370],{"type":737,"content":2371},[2372],{"text":2373,"type":741},"Quotes",{"type":1065,"content":2375},[2376],{"type":737,"content":2377},[2378],{"text":2379,"type":741},"Speeches",{"type":1065,"content":2381},[2382],{"type":737,"content":2383},[2384],{"text":2385,"type":741},"Social media posts",{"type":1065,"content":2387},[2388],{"type":737,"content":2389},[2390],{"text":2391,"type":741},"Success stories",{"type":737,"content":2393},[2394],{"text":2395,"type":741},"These are things that essentially make you want to start something, like a workout.",{"type":753,"attrs":2397,"content":2398},{"level":1057},[2399],{"text":2400,"type":741},"Determination",{"type":737,"content":2402},[2403],{"text":2404,"type":741},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":737,"content":2406},[2407],{"text":2408,"type":741},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":753,"attrs":2410,"content":2411},{"level":755},[2412],{"text":2413,"type":741},"Finding That Drive",{"type":737,"content":2415},[2416],{"text":2417,"type":741},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":753,"attrs":2419,"content":2420},{"level":1057},[2421],{"text":2422,"type":741},"Working Out at Home",{"type":737,"content":2424},[2425,2427,2435],{"text":2426,"type":741},"The wonderful thing about ",{"text":2428,"type":741,"marks":2429},"working out from home",[2430,2434],{"type":746,"attrs":2431},{"href":2432,"uuid":48,"anchor":48,"custom":2433,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1824},{"text":2436,"type":741}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":737,"content":2438},[2439],{"text":2440,"type":741},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":1062,"content":2442},[2443,2449,2455],{"type":1065,"content":2444},[2445],{"type":737,"content":2446},[2447],{"text":2448,"type":741},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":1065,"content":2450},[2451],{"type":737,"content":2452},[2453],{"text":2454,"type":741},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":1065,"content":2456},[2457],{"type":737,"content":2458},[2459],{"text":2460,"type":741},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":753,"attrs":2462,"content":2463},{"level":1057},[2464],{"text":2465,"type":741},"Staying Committed to Exercising Daily",{"type":737,"content":2467},[2468],{"text":2469,"type":741},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":737,"content":2471},[2472],{"text":2473,"type":741},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":1062,"content":2475},[2476,2482,2488,2494,2506,2520],{"type":1065,"content":2477},[2478],{"type":737,"content":2479},[2480],{"text":2481,"type":741},"Outdoor walks/hikes in nature",{"type":1065,"content":2483},[2484],{"type":737,"content":2485},[2486],{"text":2487,"type":741},"Easy pace swims",{"type":1065,"content":2489},[2490],{"type":737,"content":2491},[2492],{"text":2493,"type":741},"Sauna sessions",{"type":1065,"content":2495},[2496],{"type":737,"content":2497},[2498],{"text":2499,"type":741,"marks":2500},"Low-intensity yoga",[2501,2505],{"type":746,"attrs":2502},{"href":2503,"uuid":48,"anchor":48,"custom":2504,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1824},{"type":1065,"content":2507},[2508],{"type":737,"content":2509},[2510,2518],{"text":2511,"type":741,"marks":2512},"Mobility work",[2513,2517],{"type":746,"attrs":2514},{"href":2515,"uuid":48,"anchor":48,"custom":2516,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1824},{"text":2519,"type":741}," ",{"type":1065,"content":2521},[2522],{"type":737,"content":2523},[2524],{"text":2525,"type":741,"marks":2526},"Stretching",[2527,2531],{"type":746,"attrs":2528},{"href":2529,"uuid":48,"anchor":48,"custom":2530,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1824},{"type":753,"attrs":2533,"content":2534},{"level":1057},[2535],{"text":2536,"type":741},"Morning Workouts Before Starting the Day",{"type":737,"content":2538},[2539],{"text":2540,"type":741},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":737,"content":2542},[2543],{"text":2544,"type":741},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1062,"content":2546},[2547,2553,2559,2565],{"type":1065,"content":2548},[2549],{"type":737,"content":2550},[2551],{"text":2552,"type":741},"Turning off electronics the last hour",{"type":1065,"content":2554},[2555],{"type":737,"content":2556},[2557],{"text":2558,"type":741},"Sleeping in a blacked-out environment",{"type":1065,"content":2560},[2561],{"type":737,"content":2562},[2563],{"text":2564,"type":741},"Getting to bed at the same time each night",{"type":1065,"content":2566},[2567],{"type":737,"content":2568},[2569],{"text":2570,"type":741},"Set out your workout clothes the night before",{"type":737,"content":2572},[2573,2575,2583],{"text":2574,"type":741},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2576,"type":741,"marks":2577},"H.I.I.T. session",[2578,2582],{"type":746,"attrs":2579},{"href":2580,"uuid":48,"anchor":48,"custom":2581,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1824},{"text":2584,"type":741},".",{"type":753,"attrs":2586,"content":2587},{"level":1057},[2588],{"text":2589,"type":741},"End-of-Day Workouts",{"type":737,"content":2591},[2592],{"text":2593,"type":741},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":737,"content":2595},[2596],{"text":2597,"type":741},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1062,"content":2599},[2600,2613,2619],{"type":1065,"content":2601},[2602],{"type":737,"content":2603},[2604,2606,2611],{"text":2605,"type":741},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2607,"type":741,"marks":2608},"“why” ",[2609],{"type":2610},"italic",{"text":2612,"type":741},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1065,"content":2614},[2615],{"type":737,"content":2616},[2617],{"text":2618,"type":741},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":1065,"content":2620},[2621],{"type":737,"content":2622},[2623],{"text":2624,"type":741},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":737,"content":2626},[2627],{"text":2628,"type":741},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":753,"attrs":2630,"content":2631},{"level":755},[2632],{"text":2633,"type":741},"Plan Then Execute",{"type":737,"content":2635},[2636],{"text":2637,"type":741},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":753,"attrs":2639,"content":2640},{"level":755},[2641],{"text":1376,"type":741},{"type":737,"content":2643},[2644,2645,2651],{"text":1380,"type":741},{"text":1382,"type":741,"marks":2646},[2647,2650],{"type":746,"attrs":2648},{"href":1386,"uuid":48,"anchor":48,"custom":2649,"target":749,"linktype":13},{},{"type":1824},{"text":1728,"type":741},{"type":737,"content":2653},[2654],{"text":1971,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2656,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2661,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2657,"component":118,"meta_info":2658,"meta_title":7,"block_image":2659,"cover_image":2660,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2665,"title":2666,"plugin":43,"description":2667},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2669,"alt":2670,"name":7,"focus":7,"title":2670,"filename":2671,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[974],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2681,"created_at":2682,"published_at":2683,"updated_at":2684,"id":2685,"uuid":2686,"content":2687,"slug":3053,"full_slug":3054,"sort_by_date":48,"position":3055,"tag_list":3056,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":3057,"first_published_at":3058,"release_id":48,"lang":60,"path":978,"alternates":3059,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2688,"faqs":2689,"title":2681,"topic":2718,"author":2733,"content":2734,"category":3034,"schedule":3042,"component":962,"meta_info":3043,"cover_image":3047,"description":3051,"contributors":3052},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2690,2694,2698,2702,2706,2710,2714],{"_uid":2691,"answer":2692,"question":2693,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2695,"answer":2696,"question":2697,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2699,"answer":2700,"question":2701,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2703,"answer":2704,"question":2705,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2707,"answer":2708,"question":2709,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2711,"answer":2712,"question":2713,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2715,"answer":2716,"question":2717,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2719,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2731,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2720,"component":39,"meta_info":2728,"block_image":2729,"cover_image":2730,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2721,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2726,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2722,"component":118,"meta_info":2723,"meta_title":7,"block_image":2724,"cover_image":2725,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":734,"content":2735},[2736,2741,2745,2749,2753,2774,2778,2782,2786,2791,2795,2839,2844,2848,2862,2866,2888,2893,2897,2964,2969,2973,2993,2998,3012,3016,3021,3031],{"type":753,"attrs":2737,"content":2738},{"level":755},[2739],{"text":2740,"type":741},"Boxing Terminology",{"type":737,"content":2742},[2743],{"text":2744,"type":741},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":753,"attrs":2746,"content":2747},{"level":755},[2748],{"text":2693,"type":741},{"type":737,"content":2750},[2751],{"text":2752,"type":741},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1062,"content":2754},[2755,2761],{"type":1065,"content":2756},[2757],{"type":737,"content":2758},[2759],{"text":2760,"type":741},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1065,"content":2762},[2763],{"type":737,"content":2764},[2765,2767,2772],{"text":2766,"type":741},"Southpaw Stance",{"text":2768,"type":741,"marks":2769}," ",[2770],{"type":2771},"bold",{"text":2773,"type":741},"– Standing with your right foot farther out in front than your left foot",{"type":753,"attrs":2775,"content":2776},{"level":755},[2777],{"text":2697,"type":741},{"type":737,"content":2779},[2780],{"text":2781,"type":741},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":737,"content":2783},[2784],{"text":2785,"type":741},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":753,"attrs":2787,"content":2788},{"level":1057},[2789],{"text":2790,"type":741},"Boxing Punches",{"type":737,"content":2792},[2793],{"text":2794,"type":741},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1062,"content":2796},[2797,2803,2809,2815,2821,2827,2833],{"type":1065,"content":2798},[2799],{"type":737,"content":2800},[2801],{"text":2802,"type":741},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1065,"content":2804},[2805],{"type":737,"content":2806},[2807],{"text":2808,"type":741},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1065,"content":2810},[2811],{"type":737,"content":2812},[2813],{"text":2814,"type":741},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1065,"content":2816},[2817],{"type":737,"content":2818},[2819],{"text":2820,"type":741},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1065,"content":2822},[2823],{"type":737,"content":2824},[2825],{"text":2826,"type":741},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1065,"content":2828},[2829],{"type":737,"content":2830},[2831],{"text":2832,"type":741},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1065,"content":2834},[2835],{"type":737,"content":2836},[2837],{"text":2838,"type":741},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":753,"attrs":2840,"content":2841},{"level":1057},[2842],{"text":2843,"type":741},"Boxing Movements",{"type":737,"content":2845},[2846],{"text":2847,"type":741},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1062,"content":2849},[2850,2856],{"type":1065,"content":2851},[2852],{"type":737,"content":2853},[2854],{"text":2855,"type":741},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1065,"content":2857},[2858],{"type":737,"content":2859},[2860],{"text":2861,"type":741},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":737,"content":2863},[2864],{"text":2865,"type":741},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1062,"content":2867},[2868,2882],{"type":1065,"content":2869},[2870],{"type":737,"content":2871},[2872,2880],{"text":2873,"type":741,"marks":2874},"Shoulder Roll",[2875,2879],{"type":746,"attrs":2876},{"href":2877,"uuid":48,"anchor":48,"custom":2878,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1824},{"text":2881,"type":741}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1065,"content":2883},[2884],{"type":737,"content":2885},[2886],{"text":2887,"type":741},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":753,"attrs":2889,"content":2890},{"level":1057},[2891],{"text":2892,"type":741},"Boxing Training",{"type":737,"content":2894},[2895],{"text":2896,"type":741},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1828,"attrs":2898,"content":2900},{"order":2899},{"order":1831},[2901,2907,2913,2927,2941],{"type":1065,"content":2902},[2903],{"type":737,"content":2904},[2905],{"text":2906,"type":741},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1065,"content":2908},[2909],{"type":737,"content":2910},[2911],{"text":2912,"type":741},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1065,"content":2914},[2915],{"type":737,"content":2916},[2917,2925],{"text":2918,"type":741,"marks":2919},"Mittwork",[2920,2924],{"type":746,"attrs":2921},{"href":2922,"uuid":48,"anchor":48,"custom":2923,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1824},{"text":2926,"type":741}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1065,"content":2928},[2929],{"type":737,"content":2930},[2931,2939],{"text":2932,"type":741,"marks":2933},"Sparring",[2934,2938],{"type":746,"attrs":2935},{"href":2936,"uuid":48,"anchor":48,"custom":2937,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1824},{"text":2940,"type":741}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1065,"content":2942},[2943],{"type":737,"content":2944},[2945,2953,2955,2962],{"text":2946,"type":741,"marks":2947},"Roadwork",[2948,2952],{"type":746,"attrs":2949},{"href":2950,"uuid":48,"anchor":48,"custom":2951,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1824},{"text":2954,"type":741}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2956,"type":741,"marks":2957},"roadwork drills",[2958,2961],{"type":746,"attrs":2959},{"href":2950,"uuid":48,"anchor":48,"custom":2960,"target":749,"linktype":13},{},{"type":1824},{"text":2963,"type":741}," to add to your boxer training.",{"type":753,"attrs":2965,"content":2966},{"level":1057},[2967],{"text":2968,"type":741},"Heavy Bag Training",{"type":737,"content":2970},[2971],{"text":2972,"type":741},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1062,"content":2974},[2975,2981,2987],{"type":1065,"content":2976},[2977],{"type":737,"content":2978},[2979],{"text":2980,"type":741},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1065,"content":2982},[2983],{"type":737,"content":2984},[2985],{"text":2986,"type":741},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1065,"content":2988},[2989],{"type":737,"content":2990},[2991],{"text":2992,"type":741},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":753,"attrs":2994,"content":2995},{"level":1057},[2996],{"text":2997,"type":741},"Recovery",{"type":737,"content":2999},[3000,3002,3010],{"text":3001,"type":741},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":3003,"type":741,"marks":3004},"interview with FightCamp Trainer Coach PJ",[3005,3009],{"type":746,"attrs":3006},{"href":3007,"uuid":48,"anchor":48,"custom":3008,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1824},{"text":3011,"type":741},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":737,"content":3013},[3014],{"text":3015,"type":741},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":753,"attrs":3017,"content":3018},{"level":755},[3019],{"text":3020,"type":741},"Talk and Train Like a Fighter",{"type":737,"content":3022},[3023,3024,3030],{"text":1380,"type":741},{"text":1382,"type":741,"marks":3025},[3026,3029],{"type":746,"attrs":3027},{"href":1386,"uuid":48,"anchor":48,"custom":3028,"target":749,"linktype":13},{},{"type":1824},{"text":1967,"type":741},{"type":737,"content":3032},[3033],{"text":1971,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3035,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3040,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3036,"component":118,"meta_info":3037,"meta_title":7,"block_image":3038,"cover_image":3039,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":3044,"title":3045,"plugin":43,"description":3046},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":3048,"alt":3049,"name":7,"focus":7,"title":3049,"filename":3050,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[974],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":962,"created_at":3061,"published_at":3062,"updated_at":3063,"id":3064,"uuid":3065,"content":3066,"slug":962,"full_slug":3087,"sort_by_date":48,"position":446,"tag_list":3088,"is_startpage":9,"parent_id":3089,"meta_data":48,"group_id":3090,"first_published_at":3091,"release_id":48,"lang":60,"path":7,"alternates":3092,"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":3067,"component":3068,"meta_info":3069,"custom_content_list":3071},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3070,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3072,3077,3082],{"_uid":3073,"label":3074,"value":3075,"dev_id":3076,"component":741},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3078,"label":3079,"value":3080,"dev_id":3081,"component":741},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3083,"label":3084,"value":3085,"dev_id":3086,"component":741},"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",[],1786402789890]