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You’ll repeat this set of four (4) exercises twice, then end with an intense high plank to mountain climbers drill for the final 30 seconds!","5-Minute Core Stabilization Workout","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"7668263a-8935-415e-ae2e-4c9ac5c01d9b","- Lay on your back with your arms stretched above your head and your legs out straight\n- Bring your opposite arm to your opposite leg\n- Slowly lower back down to the mat in a controlled motion, don’t flop\n- Repeat on the other side\n- Continue alternating sides for 30 seconds and remember to breathe","Single Leg V Up (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"02984c44-89f8-42c5-861c-4ce18efdbea6","- Come into a plank position resting on your elbows and forearms\n- Your elbows should be directly underneath your shoulders\n- Maintain a straight line from your feet to your head\n- Hold your core tight and try to stay low without sinking your hips\n- Hold for 30 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The combination of cardio with full-body strengthening can tone and sculpt your muscles in just a few weeks. Most people find that the last part of their body to start showing results is the core. To see those abs, you need a combination of the right ",{"text":764,"type":752,"marks":765},"diet",[766],{"type":757,"attrs":767},{"href":768,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":770,"type":752}," and consistent core exercises.",{"type":748,"content":772},[773,775,781],{"text":774,"type":752},"FightCamp Trainer ",{"text":776,"type":752,"marks":777},"Coach PJ",[778],{"type":757,"attrs":779},{"href":780,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":782,"type":752}," has a challenging but effective 5-minute core workout that will get you well on your way to killer boxer abs. 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ground",{"type":826,"content":979},[980],{"type":748,"content":981},[982],{"text":983,"type":752},"Extend your arms above your head",{"type":826,"content":985},[986],{"type":748,"content":987},[988],{"text":989,"type":752},"Roll all the way up and bring your arms forward past your legs",{"type":826,"content":991},[992],{"type":748,"content":993},[994],{"text":995,"type":752},"Release back down to the mat, keeping your core tight and staying in control",{"type":826,"content":997},[998],{"type":748,"content":999},[1000],{"text":1001,"type":752},"Do as many reps as you can for 30 seconds",{"type":798,"attrs":1003,"content":1004},{"level":805},[1005],{"text":1006,"type":752},"Rest (15 seconds)",{"type":748,"content":1008},[1009],{"text":1010,"type":752},"Shake it out, move around, and get hydrated if you need 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floor",{"type":826,"content":1097},[1098],{"type":748,"content":1099},[1100],{"text":1101,"type":752},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":826,"content":1103},[1104],{"type":748,"content":1105},[1106],{"text":1107,"type":752},"Drop your hips back toward your heels",{"type":826,"content":1109},[1110],{"type":748,"content":1111},[1112],{"text":1113,"type":752},"Close your eyes and continue to inhale and exhale deeply",{"type":826,"content":1115},[1116],{"type":748,"content":1117},[1118],{"text":1119,"type":752},"Walk your hands on the ground to the right to stretch the obliques and lats",{"type":826,"content":1121},[1122],{"type":748,"content":1123},[1124],{"text":1125,"type":752},"Walk your hands to the left to stretch the other side",{"type":798,"attrs":1127,"content":1128},{"level":805},[1129],{"text":698,"type":752},{"type":784,"attrs":1131},{"id":786,"body":1132},[1133],{"url":1134,"_uid":1135,"image":1136,"component":820,"copyright_details":1140},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-e3724943-b4d3-40dc-a71d-62a8c60d9e84",{"id":1137,"alt":1138,"name":7,"focus":48,"title":1138,"filename":1139,"copyright":7,"fieldtype":50},4459899,"Cat Pose","https://a.storyblok.com/f/115220/1380x700/296e4de265/cat_pose.png",[],{"type":823,"content":1142},[1143,1149,1155,1161,1167,1173,1179,1185],{"type":826,"content":1144},[1145],{"type":748,"content":1146},[1147],{"text":1148,"type":752},"Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat",{"type":826,"content":1150},[1151],{"type":748,"content":1152},[1153],{"text":1154,"type":752},"Press down through your palms and simultaneously lift your chest and your tailbone toward the sky",{"type":826,"content":1156},[1157],{"type":748,"content":1158},[1159],{"text":1160,"type":752},"Draw down through your shoulder blades and slide your shoulders down your back",{"type":826,"content":1162},[1163],{"type":748,"content":1164},[1165],{"text":1166,"type":752},"As your stomach draws down toward the floor, gaze up and keep your spine long",{"type":826,"content":1168},[1169],{"type":748,"content":1170},[1171],{"text":1172,"type":752},"Round your back towards the sky and lift the sides of your waist away from the floor",{"type":826,"content":1174},[1175],{"type":748,"content":1176},[1177],{"text":1178,"type":752},"Draw your lower belly toward your spine and tuck your tailbone under",{"type":826,"content":1180},[1181],{"type":748,"content":1182},[1183],{"text":1184,"type":752},"Keep the sides of your neck long and allow your head to hang towards the floor",{"type":826,"content":1186},[1187],{"type":748,"content":1188},[1189],{"text":1190,"type":752},"Spread your shoulder blades apart",{"type":798,"attrs":1192,"content":1193},{"level":805},[1194],{"text":702,"type":752},{"type":784,"attrs":1196},{"id":786,"body":1197},[1198],{"url":1199,"_uid":1200,"image":1201,"component":820,"copyright_details":1205},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-ea04003b-0a17-49a3-ba9f-34667ce4fb9f",{"id":1202,"alt":1203,"name":7,"focus":48,"title":1203,"filename":1204,"copyright":7,"fieldtype":50},4459900,"Oblique Stretch","https://a.storyblok.com/f/115220/1380x700/96614347b8/oblique_stretch.png",[],{"type":823,"content":1207},[1208,1214,1220,1226,1231],{"type":826,"content":1209},[1210],{"type":748,"content":1211},[1212],{"text":1213,"type":752},"Sit upright in a kneeling position",{"type":826,"content":1215},[1216],{"type":748,"content":1217},[1218],{"text":1219,"type":752},"Stretch your right arm towards the sky and lean to your left side",{"type":826,"content":1221},[1222],{"type":748,"content":1223},[1224],{"text":1225,"type":752},"Hold for a few breaths",{"type":826,"content":1227},[1228],{"type":748,"content":1229},[1230],{"text":849,"type":752},{"type":826,"content":1232},[1233],{"type":748,"content":1234},[1235],{"text":1236,"type":752},"Continue for as many reps as you want",{"type":798,"attrs":1238,"content":1239},{"level":800},[1240],{"text":1241,"type":752},"Six-Pack In FIVE",{"type":748,"content":1243},[1244],{"text":1245,"type":752},"Awesome job! As Coach PJ says, it doesn’t get easier, you just get better. Stack this core stabilization workout at the beginning or at the end of your boxing or kickboxing workout, and in no time, you’ll start to see results. ",{"type":798,"attrs":1247,"content":1248},{"level":800},[1249],{"text":1250,"type":752},"Train Like a Fighter",{"type":748,"content":1252},[1253,1255,1261],{"text":1254,"type":752},"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":1256,"type":752,"marks":1257},"FightCamp",[1258],{"type":757,"attrs":1259},{"href":1260,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1262,"type":752}," 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":1264,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1269,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1270,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1265,"component":118,"meta_info":1266,"meta_title":7,"block_image":1267,"cover_image":1268,"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},[],[],"2022-06-13 00:00","article",{"_uid":1274,"title":657,"plugin":43,"description":1275},"535dc03b-729d-458a-9a07-64bf5697b24c","To get killer boxer abs, you need a healthy boxer’s diet and just 5 minutes of core work a day. Rock that 6-pack with Coach PJ’s core stabilization workout!",{"id":1277,"alt":657,"name":7,"focus":48,"title":657,"filename":1278,"copyright":7,"fieldtype":50},4458299,"https://a.storyblok.com/f/115220/2400x990/cd35ae4015/get-killer-boxer-abs-in-just-5-minutes.png",[],"get-killer-boxer-abs-in-just-5-minutes","blogs/get-killer-boxer-abs-in-just-5-minutes",-4640,[1284],"featured",60887917,"25498de5-12c2-4650-8c40-356999b19946","2022-06-13T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1291],[1292,1564,1903,2082,2265,2685],{"name":1293,"created_at":1294,"published_at":1295,"updated_at":1296,"id":1297,"uuid":1298,"content":1299,"slug":1558,"full_slug":1559,"sort_by_date":48,"position":1560,"tag_list":1561,"is_startpage":9,"parent_id":1285,"meta_data":48,"group_id":1562,"first_published_at":1295,"release_id":48,"lang":60,"path":1288,"alternates":1563,"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":1300,"faqs":1301,"title":1293,"topic":1322,"author":1337,"content":1338,"category":1539,"schedule":1547,"component":1272,"meta_info":1548,"cover_image":1552,"description":1556,"contributors":1557},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1302,1306,1310,1314,1318],{"_uid":1303,"answer":1304,"question":1305,"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":1307,"answer":1308,"question":1309,"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":1311,"answer":1312,"question":1313,"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":1315,"answer":1316,"question":1317,"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":1319,"answer":1320,"question":1321,"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":1323,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1335,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1324,"component":39,"meta_info":1332,"block_image":1333,"cover_image":1334,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1326,"component":118,"meta_info":1327,"meta_title":7,"block_image":1328,"cover_image":1329,"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":745,"content":1339},[1340,1355,1359,1363,1367,1371,1375,1378,1383,1388,1402,1407,1411,1416,1420,1425,1439,1443,1447,1461,1475,1479,1483,1497,1502,1506,1520,1524,1535],{"type":748,"content":1341},[1342,1344,1353],{"text":1343,"type":752},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1345,"type":752,"marks":1346},"interval training",[1347,1351],{"type":757,"attrs":1348},{"href":1349,"uuid":48,"anchor":48,"custom":1350,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1352},"underline",{"text":1354,"type":752}," 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":748,"content":1356},[1357],{"text":1358,"type":752},"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":798,"attrs":1360,"content":1361},{"level":800},[1362],{"text":1305,"type":752},{"type":748,"content":1364},[1365],{"text":1366,"type":752},"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":748,"content":1368},[1369],{"text":1370,"type":752},"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":798,"attrs":1372,"content":1373},{"level":800},[1374],{"text":1309,"type":752},{"type":748,"content":1376},[1377],{"text":1308,"type":752},{"type":798,"attrs":1379,"content":1380},{"level":800},[1381],{"text":1382,"type":752},"Unique Benefits of HIIT",{"type":798,"attrs":1384,"content":1385},{"level":805},[1386],{"text":1387,"type":752},"Maximum Effectiveness in Less Time",{"type":748,"content":1389},[1390,1392,1400],{"text":1391,"type":752},"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":1393,"type":752,"marks":1394},"25-30% more calories",[1395,1399],{"type":757,"attrs":1396},{"href":1397,"uuid":48,"anchor":48,"custom":1398,"target":760,"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":1352},{"text":1401,"type":752}," 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":798,"attrs":1403,"content":1404},{"level":805},[1405],{"text":1406,"type":752},"Tones Muscle",{"type":748,"content":1408},[1409],{"text":1410,"type":752},"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":798,"attrs":1412,"content":1413},{"level":805},[1414],{"text":1415,"type":752},"Adds Variety",{"type":748,"content":1417},[1418],{"text":1419,"type":752},"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":798,"attrs":1421,"content":1422},{"level":805},[1423],{"text":1424,"type":752},"Improves Cardiovascular Health",{"type":748,"content":1426},[1427,1429,1437],{"text":1428,"type":752},"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":1430,"type":752,"marks":1431},"greater improvements in blood pressure",[1432,1436],{"type":757,"attrs":1433},{"href":1434,"uuid":48,"anchor":48,"custom":1435,"target":760,"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":1352},{"text":1438,"type":752}," and blood sugar than moderate-intensity workouts. ",{"type":798,"attrs":1440,"content":1441},{"level":800},[1442],{"text":1317,"type":752},{"type":748,"content":1444},[1445],{"text":1446,"type":752},"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":748,"content":1448},[1449,1451,1459],{"text":1450,"type":752},"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":1452,"type":752,"marks":1453},"roadwork",[1454,1458],{"type":757,"attrs":1455},{"href":1456,"uuid":48,"anchor":48,"custom":1457,"target":760,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1352},{"text":1460,"type":752},", 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":748,"content":1462},[1463,1465,1473],{"text":1464,"type":752},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1466,"type":752,"marks":1467},"HIIT jump rope workout",[1468,1472],{"type":757,"attrs":1469},{"href":1470,"uuid":48,"anchor":48,"custom":1471,"target":760,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1352},{"text":1474,"type":752}," for a full-body cardio blast in just minutes.",{"type":798,"attrs":1476,"content":1477},{"level":800},[1478],{"text":1321,"type":752},{"type":748,"content":1480},[1481],{"text":1482,"type":752},"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":748,"content":1484},[1485,1487,1495],{"text":1486,"type":752},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1488,"type":752,"marks":1489},"10 minutes of HIIT boxing",[1490,1494],{"type":757,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":760,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1352},{"text":1496,"type":752}," and feel the difference with just one workout.",{"type":798,"attrs":1498,"content":1499},{"level":800},[1500],{"text":1501,"type":752},"Hit With HIIT",{"type":748,"content":1503},[1504],{"text":1505,"type":752},"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":748,"content":1507},[1508,1510,1518],{"text":1509,"type":752},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1511,"type":752,"marks":1512},"FightCamp’s extensive library of HIIT workouts",[1513,1517],{"type":757,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"custom":1516,"target":760,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1352},{"text":1519,"type":752},"!",{"type":798,"attrs":1521,"content":1522},{"level":800},[1523],{"text":1250,"type":752},{"type":748,"content":1525},[1526,1527,1533],{"text":1254,"type":752},{"text":1256,"type":752,"marks":1528},[1529,1532],{"type":757,"attrs":1530},{"href":1260,"uuid":48,"anchor":48,"custom":1531,"target":760,"linktype":13},{},{"type":1352},{"text":1534,"type":752}," 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":748,"content":1536},[1537],{"text":1538,"type":752},"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":1540,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1545,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1541,"component":118,"meta_info":1542,"meta_title":7,"block_image":1543,"cover_image":1544,"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":1549,"title":1550,"plugin":43,"description":1551},"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":1553,"alt":1554,"name":7,"focus":7,"title":1554,"filename":1555,"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,[1284],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1565,"created_at":1566,"published_at":1567,"updated_at":1568,"id":1569,"uuid":1570,"content":1571,"slug":1897,"full_slug":1898,"sort_by_date":48,"position":1899,"tag_list":1900,"is_startpage":9,"parent_id":1285,"meta_data":48,"group_id":1901,"first_published_at":1567,"release_id":48,"lang":60,"path":1288,"alternates":1902,"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":1572,"faqs":1573,"title":1565,"topic":1622,"author":724,"content":1637,"category":1880,"schedule":1888,"component":1272,"meta_info":1889,"cover_image":1893,"description":1892,"contributors":1896},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1574,1578,1582,1586,1590,1594,1598,1602,1606,1610,1614,1618],{"_uid":1575,"answer":1576,"question":1577,"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":1579,"answer":1580,"question":1581,"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":1583,"answer":1584,"question":1585,"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":1587,"answer":1588,"question":1589,"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":1591,"answer":1592,"question":1593,"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":1595,"answer":1596,"question":1597,"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":1599,"answer":1600,"question":1601,"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":1603,"answer":1604,"question":1605,"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":1607,"answer":1608,"question":1609,"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":1611,"answer":1612,"question":1613,"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":1615,"answer":1616,"question":1617,"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":1619,"answer":1620,"question":1621,"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":1623,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1635,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1636,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1624,"component":39,"meta_info":1632,"block_image":1633,"cover_image":1634,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1625,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1630,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1631,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1626,"component":118,"meta_info":1627,"meta_title":7,"block_image":1628,"cover_image":1629,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":745,"content":1638},[1639,1659,1669,1681,1686,1690,1701,1705,1719,1723,1728,1731,1735,1746,1758,1762,1765,1770,1781,1793,1797,1800,1805,1816,1820,1824,1828,1831,1836,1847,1851,1855,1859,1864,1868,1876],{"type":748,"content":1640},[1641,1643,1649,1651,1657],{"text":1642,"type":752},"Out of the ",{"text":1644,"type":752,"marks":1645},"six (6) basic punches",[1646],{"type":757,"attrs":1647},{"href":1648,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1650,"type":752}," in boxing, punch number one is the ",{"text":1652,"type":752,"marks":1653},"jab",[1654],{"type":757,"attrs":1655},{"href":1656,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1658,"type":752},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":748,"content":1660},[1661,1663,1667],{"text":1662,"type":752},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":776,"type":752,"marks":1664},[1665],{"type":757,"attrs":1666},{"href":780,"uuid":48,"anchor":48,"target":760,"linktype":13},{"text":1668,"type":752}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":784,"attrs":1670},{"id":1671,"body":1672},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1673],{"_uid":1674,"link":1675,"image":1677,"title":1679,"component":796},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1676,"linktype":13,"fieldtype":14,"cached_url":1676},"https://youtu.be/JM-8c3EqwZg",{"id":1678,"alt":1679,"name":7,"focus":48,"title":1679,"filename":1680,"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":798,"attrs":1682,"content":1683},{"level":800},[1684],{"text":1685,"type":752},"5 Most Common Jab Mistakes",{"type":798,"attrs":1687,"content":1688},{"level":805},[1689],{"text":1585,"type":752},{"type":784,"attrs":1691},{"id":1671,"body":1692},[1693],{"url":1694,"_uid":1695,"image":1696,"component":820,"copyright_details":1700},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1697,"alt":1698,"name":7,"focus":48,"title":1698,"filename":1699,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":748,"content":1702},[1703],{"text":1704,"type":752},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":823,"content":1706},[1707,1713],{"type":826,"content":1708},[1709],{"type":748,"content":1710},[1711],{"text":1712,"type":752},"While extending the arm to punch",{"type":826,"content":1714},[1715],{"type":748,"content":1716},[1717],{"text":1718,"type":752},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":748,"content":1720},[1721],{"text":1722,"type":752},"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":798,"attrs":1724,"content":1725},{"level":805},[1726],{"text":1727,"type":752},"How To Fix It:",{"type":748,"content":1729},[1730],{"text":1588,"type":752},{"type":798,"attrs":1732,"content":1733},{"level":805},[1734],{"text":1593,"type":752},{"type":784,"attrs":1736},{"id":1671,"body":1737},[1738],{"url":1739,"_uid":1740,"image":1741,"component":820,"copyright_details":1745},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1742,"alt":1743,"name":7,"focus":48,"title":1743,"filename":1744,"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":748,"content":1747},[1748,1750,1756],{"text":1749,"type":752},"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":1751,"type":752,"marks":1752},"hook",[1753],{"type":757,"attrs":1754},{"href":1755,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1757,"type":752}," 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":798,"attrs":1759,"content":1760},{"level":805},[1761],{"text":1727,"type":752},{"type":748,"content":1763},[1764],{"text":1596,"type":752},{"type":798,"attrs":1766,"content":1767},{"level":805},[1768],{"text":1769,"type":752},"3. Pushing the Jab",{"type":784,"attrs":1771},{"id":1671,"body":1772},[1773],{"url":1774,"_uid":1775,"image":1776,"component":820,"copyright_details":1780},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1777,"alt":1778,"name":7,"focus":48,"title":1778,"filename":1779,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":748,"content":1782},[1783,1785,1791],{"text":1784,"type":752},"“Pushing the jab” means leaning into the punch. In your ",{"text":1786,"type":752,"marks":1787},"boxing stance",[1788],{"type":757,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1792,"type":752},", 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":798,"attrs":1794,"content":1795},{"level":805},[1796],{"text":1727,"type":752},{"type":748,"content":1798},[1799],{"text":1604,"type":752},{"type":798,"attrs":1801,"content":1802},{"level":805},[1803],{"text":1804,"type":752},"4. Flaring Your Elbows",{"type":784,"attrs":1806},{"id":1671,"body":1807},[1808],{"url":1809,"_uid":1810,"image":1811,"component":820,"copyright_details":1815},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1812,"alt":1813,"name":7,"focus":48,"title":1813,"filename":1814,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":748,"content":1817},[1818],{"text":1819,"type":752},"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":748,"content":1821},[1822],{"text":1823,"type":752},"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":798,"attrs":1825,"content":1826},{"level":805},[1827],{"text":1727,"type":752},{"type":748,"content":1829},[1830],{"text":1612,"type":752},{"type":798,"attrs":1832,"content":1833},{"level":805},[1834],{"text":1835,"type":752},"5. Not Jabbing Enough",{"type":784,"attrs":1837},{"id":1671,"body":1838},[1839],{"url":1840,"_uid":1841,"image":1842,"component":820,"copyright_details":1846},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1843,"alt":1844,"name":7,"focus":48,"title":1844,"filename":1845,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":748,"content":1848},[1849],{"text":1850,"type":752},"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":798,"attrs":1852,"content":1853},{"level":805},[1854],{"text":1727,"type":752},{"type":748,"content":1856},[1857],{"text":1858,"type":752},"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":798,"attrs":1860,"content":1861},{"level":800},[1862],{"text":1863,"type":752},"Keep On Jabbing",{"type":748,"content":1865},[1866],{"text":1867,"type":752},"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":748,"content":1869},[1870,1871,1875],{"text":1254,"type":752},{"text":1256,"type":752,"marks":1872},[1873],{"type":757,"attrs":1874},{"href":1260,"uuid":48,"anchor":48,"target":760,"linktype":13},{"text":1534,"type":752},{"type":748,"content":1877},[1878],{"text":1879,"type":752},"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":1881,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1886,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1882,"component":118,"meta_info":1883,"meta_title":7,"block_image":1884,"cover_image":1885,"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":1890,"title":1891,"plugin":43,"description":1892},"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":1894,"alt":1565,"name":7,"focus":48,"title":1565,"filename":1895,"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,[1284],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1904,"created_at":1905,"published_at":1906,"updated_at":1907,"id":1908,"uuid":1909,"content":1910,"slug":2076,"full_slug":2077,"sort_by_date":48,"position":2078,"tag_list":2079,"is_startpage":9,"parent_id":1285,"meta_data":48,"group_id":2080,"first_published_at":1906,"release_id":48,"lang":60,"path":1288,"alternates":2081,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1911,"faqs":1912,"title":1904,"topic":1921,"author":1936,"content":1937,"category":2057,"schedule":2065,"component":1272,"meta_info":2066,"cover_image":2070,"description":2074,"contributors":2075},"c6387572-343f-40bf-8172-852035367c90",[1913,1917],{"_uid":1914,"answer":1915,"question":1916,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1918,"answer":1919,"question":1920,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1922,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1934,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1923,"component":39,"meta_info":1931,"block_image":1932,"cover_image":1933,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1924,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1929,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1930,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1925,"component":118,"meta_info":1926,"meta_title":7,"block_image":1927,"cover_image":1928,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":745,"content":1938},[1939,1944,1947,1952,1957,1961,1966,1970,1975,1988,1993,2006,2011,2015,2020,2031,2036,2040,2044,2054],{"type":798,"attrs":1940,"content":1941},{"level":800},[1942],{"text":1943,"type":752},"Boxing Gym Culture",{"type":748,"content":1945},[1946],{"text":1919,"type":752},{"type":798,"attrs":1948,"content":1949},{"level":800},[1950],{"text":1951,"type":752},"What Are the Basic Boxing Gym Rules? ",{"type":798,"attrs":1953,"content":1954},{"level":805},[1955],{"text":1956,"type":752},"Yes Coach, No Coach",{"type":748,"content":1958},[1959],{"text":1960,"type":752},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":798,"attrs":1962,"content":1963},{"level":805},[1964],{"text":1965,"type":752},"Sharing is Caring",{"type":748,"content":1967},[1968],{"text":1969,"type":752},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":798,"attrs":1971,"content":1972},{"level":805},[1973],{"text":1974,"type":752},"Keep it Clean",{"type":748,"content":1976},[1977,1979,1986],{"text":1978,"type":752},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1980,"type":752,"marks":1981},"clean it off.",[1982],{"type":757,"attrs":1983},{"href":1984,"uuid":48,"anchor":48,"custom":1985,"target":760,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1987,"type":752}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":798,"attrs":1989,"content":1990},{"level":805},[1991],{"text":1992,"type":752},"No Killers in Sparring",{"type":748,"content":1994},[1995,1997,2004],{"text":1996,"type":752},"In most boxing gym workouts you will find yourself ",{"text":1998,"type":752,"marks":1999},"sparring",[2000],{"type":757,"attrs":2001},{"href":2002,"uuid":48,"anchor":48,"custom":2003,"target":760,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2005,"type":752},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":798,"attrs":2007,"content":2008},{"level":805},[2009],{"text":2010,"type":752},"Don’t Dump Your Weights",{"type":748,"content":2012},[2013],{"text":2014,"type":752},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":798,"attrs":2016,"content":2017},{"level":805},[2018],{"text":2019,"type":752},"Leave the Weightcut Fighter Alone",{"type":748,"content":2021},[2022,2024,2029],{"text":2023,"type":752},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2025,"type":752,"marks":2026},"leave them alone.",[2027],{"type":2028},"italic",{"text":2030,"type":752}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":798,"attrs":2032,"content":2033},{"level":805},[2034],{"text":2035,"type":752},"The Golden Rule",{"type":748,"content":2037},[2038],{"text":2039,"type":752},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":798,"attrs":2041,"content":2042},{"level":800},[2043],{"text":1250,"type":752},{"type":748,"content":2045},[2046,2047,2052],{"text":1254,"type":752},{"text":1256,"type":752,"marks":2048},[2049],{"type":757,"attrs":2050},{"href":1260,"uuid":48,"anchor":48,"custom":2051,"target":760,"linktype":13},{},{"text":2053,"type":752}," 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":748,"content":2055},[2056],{"text":1879,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2058,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2063,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2064,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2059,"component":118,"meta_info":2060,"meta_title":7,"block_image":2061,"cover_image":2062,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2067,"title":2068,"plugin":43,"description":2069},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2071,"alt":2072,"name":7,"focus":7,"title":2072,"filename":2073,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1284],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2083,"created_at":2084,"published_at":2085,"updated_at":2086,"id":2087,"uuid":2088,"content":2089,"slug":2258,"full_slug":2259,"sort_by_date":48,"position":2260,"tag_list":2261,"is_startpage":9,"parent_id":1285,"meta_data":48,"group_id":2262,"first_published_at":2263,"release_id":48,"lang":60,"path":1288,"alternates":2264,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2090,"faqs":2091,"title":2108,"topic":2109,"author":2124,"content":2125,"category":2242,"schedule":2250,"component":1272,"meta_info":2251,"cover_image":2254,"description":2253,"contributors":2257},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2092,2096,2100,2104],{"_uid":2093,"answer":2094,"question":2095,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2097,"answer":2098,"question":2099,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2101,"answer":2102,"question":2103,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2105,"answer":2106,"question":2107,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2110,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2122,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2111,"component":39,"meta_info":2119,"block_image":2120,"cover_image":2121,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":745,"content":2126},[2127,2140,2145,2150,2162,2165,2170,2181,2184,2189,2200,2204,2208,2213,2226,2230,2239],{"type":748,"content":2128},[2129,2131,2138],{"text":2130,"type":752},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2132,"type":752,"marks":2133},"shadowboxing",[2134],{"type":757,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"custom":2137,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2139,"type":752}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":798,"attrs":2141,"content":2142},{"level":800},[2143],{"text":2144,"type":752},"Why You Should Practice Shadowboxing With Hand Weights",{"type":798,"attrs":2146,"content":2147},{"level":805},[2148],{"text":2149,"type":752},"1. Speed",{"type":784,"attrs":2151},{"id":2152,"body":2153},"58589914-3cf9-454d-8369-7218c807f59a",[2154],{"url":2155,"_uid":2156,"image":2157,"component":820,"copyright_details":2161},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2158,"alt":2159,"name":7,"focus":48,"title":2159,"filename":2160,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":748,"content":2163},[2164],{"text":2098,"type":752},{"type":798,"attrs":2166,"content":2167},{"level":805},[2168],{"text":2169,"type":752},"2. Arm Endurance",{"type":784,"attrs":2171},{"id":2152,"body":2172},[2173],{"url":2174,"_uid":2175,"image":2176,"component":820,"copyright_details":2180},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2177,"alt":2178,"name":7,"focus":48,"title":2178,"filename":2179,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":748,"content":2182},[2183],{"text":2102,"type":752},{"type":798,"attrs":2185,"content":2186},{"level":805},[2187],{"text":2188,"type":752},"3. Cardiovascular Conditioning",{"type":784,"attrs":2190},{"id":2152,"body":2191},[2192],{"url":2193,"_uid":2194,"image":2195,"component":820,"copyright_details":2199},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2196,"alt":2197,"name":7,"focus":48,"title":2197,"filename":2198,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":748,"content":2201},[2202],{"text":2203,"type":752},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":748,"content":2205},[2206],{"text":2207,"type":752},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":798,"attrs":2209,"content":2210},{"level":800},[2211],{"text":2212,"type":752},"Amp Up Your Training",{"type":748,"content":2214},[2215,2217,2224],{"text":2216,"type":752},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2218,"type":752,"marks":2219},"FightCamp Facebook Community",[2220],{"type":757,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"custom":2223,"target":760,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2225,"type":752}," and let me know.",{"type":798,"attrs":2227,"content":2228},{"level":800},[2229],{"text":1250,"type":752},{"type":748,"content":2231},[2232,2233,2238],{"text":1254,"type":752},{"text":1256,"type":752,"marks":2234},[2235],{"type":757,"attrs":2236},{"href":1260,"uuid":48,"anchor":48,"custom":2237,"target":760,"linktype":13},{},{"text":1534,"type":752},{"type":748,"content":2240},[2241],{"text":1879,"type":752},{"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},[],[],"2023-01-16 00:00",{"_uid":2252,"title":2108,"plugin":43,"description":2253},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2255,"alt":2083,"name":7,"focus":48,"title":2083,"filename":2256,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1284],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2266,"created_at":2267,"published_at":2268,"updated_at":2269,"id":2270,"uuid":2271,"content":2272,"slug":2678,"full_slug":2679,"sort_by_date":48,"position":2680,"tag_list":2681,"is_startpage":9,"parent_id":1285,"meta_data":48,"group_id":2682,"first_published_at":2683,"release_id":48,"lang":60,"path":1288,"alternates":2684,"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":2273,"faqs":2274,"title":2266,"topic":2295,"author":2124,"content":2310,"category":2662,"schedule":2670,"component":1272,"meta_info":2671,"cover_image":2674,"description":2673,"contributors":2677},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2275,2279,2283,2287,2291],{"_uid":2276,"answer":2277,"question":2278,"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":2280,"answer":2281,"question":2282,"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":2284,"answer":2285,"question":2286,"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":2288,"answer":2289,"question":2290,"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":2292,"answer":2293,"question":2294,"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":2296,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2308,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2297,"component":39,"meta_info":2305,"block_image":2306,"cover_image":2307,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2298,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2299,"component":118,"meta_info":2300,"meta_title":7,"block_image":2301,"cover_image":2302,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":745,"content":2311},[2312,2316,2319,2331,2336,2341,2406,2411,2437,2442,2446,2451,2459,2471,2476,2487,2492,2503,2508,2519,2524,2536,2541,2552,2557,2577,2582,2587,2607,2612,2631,2636,2649,2653],{"type":748,"content":2313},[2314],{"text":2315,"type":752},"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":748,"content":2317},[2318],{"text":2277,"type":752},{"type":784,"attrs":2320},{"id":2321,"body":2322},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2323],{"_uid":2324,"link":2325,"image":2327,"title":2329,"component":796},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2326,"linktype":13,"fieldtype":14,"cached_url":2326},"https://pin.it/2zdpNMs",{"id":2328,"alt":2329,"name":7,"focus":48,"title":2329,"filename":2330,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":798,"attrs":2332,"content":2333},{"level":800},[2334],{"text":2335,"type":752},"Top Rock Step-By-Step",{"type":798,"attrs":2337,"content":2338},{"level":805},[2339],{"text":2340,"type":752},"The Feet",{"type":823,"content":2342},[2343,2349,2369,2375,2394,2400],{"type":826,"content":2344},[2345],{"type":748,"content":2346},[2347],{"text":2348,"type":752},"Begin by starting in an athletic stance on the balls of your feet",{"type":826,"content":2350},[2351,2355],{"type":748,"content":2352},[2353],{"text":2354,"type":752},"To start, being by doing a “step out”",{"type":823,"content":2356},[2357,2363],{"type":826,"content":2358},[2359],{"type":748,"content":2360},[2361],{"text":2362,"type":752},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":826,"content":2364},[2365],{"type":748,"content":2366},[2367],{"text":2368,"type":752},"Pause for a half-second",{"type":826,"content":2370},[2371],{"type":748,"content":2372},[2373],{"text":2374,"type":752},"Return to the starting stance by performing a slight hop backward",{"type":826,"content":2376},[2377,2381],{"type":748,"content":2378},[2379],{"text":2380,"type":752},"Once returned, perform the opposite foot “step out”",{"type":823,"content":2382},[2383,2389],{"type":826,"content":2384},[2385],{"type":748,"content":2386},[2387],{"text":2388,"type":752},"Make sure the step out is in front of the opposite foot and crosses over",{"type":826,"content":2390},[2391],{"type":748,"content":2392},[2393],{"text":2368,"type":752},{"type":826,"content":2395},[2396],{"type":748,"content":2397},[2398],{"text":2399,"type":752},"Hop back to the starting position",{"type":826,"content":2401},[2402],{"type":748,"content":2403},[2404],{"text":2405,"type":752},"Continue Top Rocking for the remainder of the set",{"type":798,"attrs":2407,"content":2408},{"level":805},[2409],{"text":2410,"type":752},"The Arms",{"type":823,"content":2412},[2413,2419,2425,2431],{"type":826,"content":2414},[2415],{"type":748,"content":2416},[2417],{"text":2418,"type":752},"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":826,"content":2420},[2421],{"type":748,"content":2422},[2423],{"text":2424,"type":752},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":826,"content":2426},[2427],{"type":748,"content":2428},[2429],{"text":2430,"type":752},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":826,"content":2432},[2433],{"type":748,"content":2434},[2435],{"text":2436,"type":752},"Continue using this arm motion to help with rhythm and balance",{"type":798,"attrs":2438,"content":2439},{"level":800},[2440],{"text":2441,"type":752},"Movement Key Points",{"type":748,"content":2443},[2444],{"text":2445,"type":752},"Here are some key things to focus on while performing the Top Rock:",{"type":798,"attrs":2447,"content":2448},{"level":805},[2449],{"text":2450,"type":752},"Start by swinging your arms",{"type":823,"content":2452},[2453],{"type":826,"content":2454},[2455],{"type":748,"content":2456},[2457],{"text":2458,"type":752},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":784,"attrs":2460},{"id":2461,"body":2462},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2463],{"url":2464,"_uid":2465,"image":2466,"component":820,"copyright_details":2470},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2467,"alt":2468,"name":7,"focus":48,"title":2468,"filename":2469,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":798,"attrs":2472,"content":2473},{"level":805},[2474],{"text":2475,"type":752},"On each hop back, your arms should cross in front of your chest",{"type":784,"attrs":2477},{"id":2461,"body":2478},[2479],{"url":2480,"_uid":2481,"image":2482,"component":820,"copyright_details":2486},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2483,"alt":2484,"name":7,"focus":48,"title":2484,"filename":2485,"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":798,"attrs":2488,"content":2489},{"level":805},[2490],{"text":2491,"type":752},"One foot should cross at a time",{"type":784,"attrs":2493},{"id":2461,"body":2494},[2495],{"url":2496,"_uid":2497,"image":2498,"component":820,"copyright_details":2502},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2499,"alt":2500,"name":7,"focus":48,"title":2500,"filename":2501,"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":798,"attrs":2504,"content":2505},{"level":805},[2506],{"text":2507,"type":752},"Perform the movement by staying on the balls of your feet",{"type":784,"attrs":2509},{"id":2461,"body":2510},[2511],{"url":2512,"_uid":2513,"image":2514,"component":820,"copyright_details":2518},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2515,"alt":2516,"name":7,"focus":48,"title":2516,"filename":2517,"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":798,"attrs":2520,"content":2521},{"level":805},[2522],{"text":2523,"type":752},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":784,"attrs":2525},{"id":2526,"body":2527},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2528],{"url":2529,"_uid":2530,"image":2531,"component":820,"copyright_details":2535},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2532,"alt":2533,"name":7,"focus":48,"title":2533,"filename":2534,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":798,"attrs":2537,"content":2538},{"level":805},[2539],{"text":2540,"type":752},"Stay loose and have fun!",{"type":784,"attrs":2542},{"id":2461,"body":2543},[2544],{"url":2545,"_uid":2546,"image":2547,"component":820,"copyright_details":2551},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2548,"alt":2549,"name":7,"focus":48,"title":2549,"filename":2550,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":798,"attrs":2553,"content":2554},{"level":800},[2555],{"text":2556,"type":752},"Muscles Used",{"type":823,"content":2558},[2559,2565,2571],{"type":826,"content":2560},[2561],{"type":748,"content":2562},[2563],{"text":2564,"type":752},"Deltoids",{"type":826,"content":2566},[2567],{"type":748,"content":2568},[2569],{"text":2570,"type":752},"Core",{"type":826,"content":2572},[2573],{"type":748,"content":2574},[2575],{"text":2576,"type":752},"Calves",{"type":798,"attrs":2578,"content":2579},{"level":800},[2580],{"text":2581,"type":752},"Application",{"type":798,"attrs":2583,"content":2584},{"level":805},[2585],{"text":2586,"type":752},"For Sets",{"type":823,"content":2588},[2589,2595,2601],{"type":826,"content":2590},[2591],{"type":748,"content":2592},[2593],{"text":2594,"type":752},"Perform 3-6 sets",{"type":826,"content":2596},[2597],{"type":748,"content":2598},[2599],{"text":2600,"type":752},"12-20 repetitions each way",{"type":826,"content":2602},[2603],{"type":748,"content":2604},[2605],{"text":2606,"type":752},"Rest 30-45 seconds between sets",{"type":798,"attrs":2608,"content":2609},{"level":805},[2610],{"text":2611,"type":752},"For Time",{"type":823,"content":2613},[2614,2619,2625],{"type":826,"content":2615},[2616],{"type":748,"content":2617},[2618],{"text":2594,"type":752},{"type":826,"content":2620},[2621],{"type":748,"content":2622},[2623],{"text":2624,"type":752},"Perform for 30-90 seconds",{"type":826,"content":2626},[2627],{"type":748,"content":2628},[2629],{"text":2630,"type":752},"Rest 45-60 seconds between sets",{"type":798,"attrs":2632,"content":2633},{"level":800},[2634],{"text":2635,"type":752},"Dance Moves For Boxers",{"type":748,"content":2637},[2638,2640,2647],{"text":2639,"type":752},"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":2641,"type":752,"marks":2642},"Flo Master",[2643],{"type":757,"attrs":2644},{"href":2645,"uuid":48,"anchor":48,"custom":2646,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2648,"type":752},". ",{"type":798,"attrs":2650,"content":2651},{"level":800},[2652],{"text":1250,"type":752},{"type":748,"content":2654},[2655,2656,2661],{"text":1254,"type":752},{"text":1256,"type":752,"marks":2657},[2658],{"type":757,"attrs":2659},{"href":1260,"uuid":48,"anchor":48,"custom":2660,"target":760,"linktype":13},{},{"text":1262,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2663,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2668,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2669,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2664,"component":118,"meta_info":2665,"meta_title":7,"block_image":2666,"cover_image":2667,"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":2672,"title":2266,"plugin":43,"description":2673},"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":2675,"alt":2266,"name":7,"focus":48,"title":2266,"filename":2676,"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,[1284],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2686,"created_at":2687,"published_at":2688,"updated_at":2689,"id":2690,"uuid":2691,"content":2692,"slug":3091,"full_slug":3092,"sort_by_date":48,"position":3093,"tag_list":3094,"is_startpage":9,"parent_id":1285,"meta_data":48,"group_id":3095,"first_published_at":2688,"release_id":48,"lang":60,"path":1288,"alternates":3096,"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":2693,"faqs":2694,"title":2686,"topic":2703,"author":2718,"content":2719,"category":3072,"schedule":3080,"component":1272,"meta_info":3081,"cover_image":3085,"description":3089,"contributors":3090},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2695,2699],{"_uid":2696,"answer":2697,"question":2698,"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":2700,"answer":2701,"question":2702,"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":2704,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2705,"component":39,"meta_info":2713,"block_image":2714,"cover_image":2715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2707,"component":118,"meta_info":2708,"meta_title":7,"block_image":2709,"cover_image":2710,"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":745,"content":2720},[2721,2726,2740,2754,2759,2763,2768,2772,2810,2814,2819,2823,2827,2832,2836,2841,2855,2859,2879,2884,2888,2892,2950,2955,2959,2963,2989,3003,3008,3012,3016,3042,3046,3051,3055,3059,3069],{"type":798,"attrs":2722,"content":2723},{"level":800},[2724],{"text":2725,"type":752},"How to Stay Motivated to Work Out",{"type":748,"content":2727},[2728,2730,2738],{"text":2729,"type":752},"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":2731,"type":752,"marks":2732},"New Year’s Resolutions",[2733,2737],{"type":757,"attrs":2734},{"href":2735,"uuid":48,"anchor":48,"custom":2736,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1352},{"text":2739,"type":752},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":748,"content":2741},[2742,2744,2752],{"text":2743,"type":752},"But what happens if you're looking for motivation to work out in the ",{"text":2745,"type":752,"marks":2746},"middle of summer",[2747,2751],{"type":757,"attrs":2748},{"href":2749,"uuid":48,"anchor":48,"custom":2750,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1352},{"text":2753,"type":752}," 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":798,"attrs":2755,"content":2756},{"level":800},[2757],{"text":2758,"type":752},"Motivation vs. Determination",{"type":748,"content":2760},[2761],{"text":2762,"type":752},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":798,"attrs":2764,"content":2765},{"level":805},[2766],{"text":2767,"type":752},"Motivation",{"type":748,"content":2769},[2770],{"text":2771,"type":752},"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":823,"content":2773},[2774,2780,2786,2792,2798,2804],{"type":826,"content":2775},[2776],{"type":748,"content":2777},[2778],{"text":2779,"type":752},"Movies",{"type":826,"content":2781},[2782],{"type":748,"content":2783},[2784],{"text":2785,"type":752},"Books",{"type":826,"content":2787},[2788],{"type":748,"content":2789},[2790],{"text":2791,"type":752},"Quotes",{"type":826,"content":2793},[2794],{"type":748,"content":2795},[2796],{"text":2797,"type":752},"Speeches",{"type":826,"content":2799},[2800],{"type":748,"content":2801},[2802],{"text":2803,"type":752},"Social media posts",{"type":826,"content":2805},[2806],{"type":748,"content":2807},[2808],{"text":2809,"type":752},"Success stories",{"type":748,"content":2811},[2812],{"text":2813,"type":752},"These are things that essentially make you want to start something, like a workout.",{"type":798,"attrs":2815,"content":2816},{"level":805},[2817],{"text":2818,"type":752},"Determination",{"type":748,"content":2820},[2821],{"text":2822,"type":752},"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":748,"content":2824},[2825],{"text":2826,"type":752},"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":798,"attrs":2828,"content":2829},{"level":800},[2830],{"text":2831,"type":752},"Finding That Drive",{"type":748,"content":2833},[2834],{"text":2835,"type":752},"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":798,"attrs":2837,"content":2838},{"level":805},[2839],{"text":2840,"type":752},"Working Out at Home",{"type":748,"content":2842},[2843,2845,2853],{"text":2844,"type":752},"The wonderful thing about ",{"text":2846,"type":752,"marks":2847},"working out from home",[2848,2852],{"type":757,"attrs":2849},{"href":2850,"uuid":48,"anchor":48,"custom":2851,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1352},{"text":2854,"type":752}," 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":748,"content":2856},[2857],{"text":2858,"type":752},"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":823,"content":2860},[2861,2867,2873],{"type":826,"content":2862},[2863],{"type":748,"content":2864},[2865],{"text":2866,"type":752},"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":826,"content":2868},[2869],{"type":748,"content":2870},[2871],{"text":2872,"type":752},"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":826,"content":2874},[2875],{"type":748,"content":2876},[2877],{"text":2878,"type":752},"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":798,"attrs":2880,"content":2881},{"level":805},[2882],{"text":2883,"type":752},"Staying Committed to Exercising Daily",{"type":748,"content":2885},[2886],{"text":2887,"type":752},"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":748,"content":2889},[2890],{"text":2891,"type":752},"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":823,"content":2893},[2894,2900,2906,2912,2924,2938],{"type":826,"content":2895},[2896],{"type":748,"content":2897},[2898],{"text":2899,"type":752},"Outdoor walks/hikes in nature",{"type":826,"content":2901},[2902],{"type":748,"content":2903},[2904],{"text":2905,"type":752},"Easy pace swims",{"type":826,"content":2907},[2908],{"type":748,"content":2909},[2910],{"text":2911,"type":752},"Sauna sessions",{"type":826,"content":2913},[2914],{"type":748,"content":2915},[2916],{"text":2917,"type":752,"marks":2918},"Low-intensity yoga",[2919,2923],{"type":757,"attrs":2920},{"href":2921,"uuid":48,"anchor":48,"custom":2922,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1352},{"type":826,"content":2925},[2926],{"type":748,"content":2927},[2928,2936],{"text":2929,"type":752,"marks":2930},"Mobility work",[2931,2935],{"type":757,"attrs":2932},{"href":2933,"uuid":48,"anchor":48,"custom":2934,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1352},{"text":2937,"type":752}," ",{"type":826,"content":2939},[2940],{"type":748,"content":2941},[2942],{"text":2943,"type":752,"marks":2944},"Stretching",[2945,2949],{"type":757,"attrs":2946},{"href":2947,"uuid":48,"anchor":48,"custom":2948,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1352},{"type":798,"attrs":2951,"content":2952},{"level":805},[2953],{"text":2954,"type":752},"Morning Workouts Before Starting the Day",{"type":748,"content":2956},[2957],{"text":2958,"type":752},"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":748,"content":2960},[2961],{"text":2962,"type":752},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":823,"content":2964},[2965,2971,2977,2983],{"type":826,"content":2966},[2967],{"type":748,"content":2968},[2969],{"text":2970,"type":752},"Turning off electronics the last hour",{"type":826,"content":2972},[2973],{"type":748,"content":2974},[2975],{"text":2976,"type":752},"Sleeping in a blacked-out environment",{"type":826,"content":2978},[2979],{"type":748,"content":2980},[2981],{"text":2982,"type":752},"Getting to bed at the same time each night",{"type":826,"content":2984},[2985],{"type":748,"content":2986},[2987],{"text":2988,"type":752},"Set out your workout clothes the night before",{"type":748,"content":2990},[2991,2993,3001],{"text":2992,"type":752},"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":2994,"type":752,"marks":2995},"H.I.I.T. session",[2996,3000],{"type":757,"attrs":2997},{"href":2998,"uuid":48,"anchor":48,"custom":2999,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1352},{"text":3002,"type":752},".",{"type":798,"attrs":3004,"content":3005},{"level":805},[3006],{"text":3007,"type":752},"End-of-Day Workouts",{"type":748,"content":3009},[3010],{"text":3011,"type":752},"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":748,"content":3013},[3014],{"text":3015,"type":752},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":823,"content":3017},[3018,3030,3036],{"type":826,"content":3019},[3020],{"type":748,"content":3021},[3022,3024,3028],{"text":3023,"type":752},"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":3025,"type":752,"marks":3026},"“why” ",[3027],{"type":2028},{"text":3029,"type":752},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":826,"content":3031},[3032],{"type":748,"content":3033},[3034],{"text":3035,"type":752},"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":826,"content":3037},[3038],{"type":748,"content":3039},[3040],{"text":3041,"type":752},"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":748,"content":3043},[3044],{"text":3045,"type":752},"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":798,"attrs":3047,"content":3048},{"level":800},[3049],{"text":3050,"type":752},"Plan Then Execute",{"type":748,"content":3052},[3053],{"text":3054,"type":752},"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":798,"attrs":3056,"content":3057},{"level":800},[3058],{"text":1250,"type":752},{"type":748,"content":3060},[3061,3062,3068],{"text":1254,"type":752},{"text":1256,"type":752,"marks":3063},[3064,3067],{"type":757,"attrs":3065},{"href":1260,"uuid":48,"anchor":48,"custom":3066,"target":760,"linktype":13},{},{"type":1352},{"text":1534,"type":752},{"type":748,"content":3070},[3071],{"text":1538,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3073,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3078,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3074,"component":118,"meta_info":3075,"meta_title":7,"block_image":3076,"cover_image":3077,"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":3082,"title":3083,"plugin":43,"description":3084},"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":3086,"alt":3087,"name":7,"focus":7,"title":3087,"filename":3088,"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,[1284],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1272,"created_at":3098,"published_at":3099,"updated_at":3100,"id":3101,"uuid":3102,"content":3103,"slug":1272,"full_slug":3124,"sort_by_date":48,"position":446,"tag_list":3125,"is_startpage":9,"parent_id":3126,"meta_data":48,"group_id":3127,"first_published_at":3128,"release_id":48,"lang":60,"path":7,"alternates":3129,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3104,"component":3105,"meta_info":3106,"custom_content_list":3108},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3107,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3109,3114,3119],{"_uid":3110,"label":3111,"value":3112,"dev_id":3113,"component":752},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3115,"label":3116,"value":3117,"dev_id":3118,"component":752},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3120,"label":3121,"value":3122,"dev_id":3123,"component":752},"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",[],1785892844955]