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The idea behind it is simple: cycle through high-intensity work intervals, followed by shorter recovery intervals. You engage your anaerobic metabolic system but for a longer period of time. A HIIT workout doesn't necessarily require any equipment other than having a stopwatch (or just your smartphone); you can do many of the exercises using just your bodyweight. Another benefit of HIIT is that you can practice it anywhere--your living room, outside, and even when traveling.","What is a HIIT workout?",{"_uid":676,"answer":677,"question":678,"component":670},"3d4ee08e-f5f8-4f9e-87c9-b1aef04f218a","Start in a standing position. Begin jumping from one foot to the other (like you are running in place). In the last 10 seconds, bring the knees higher and increase the intensity","HIIT Workout: High Knees",{"_uid":680,"answer":681,"question":682,"component":670},"fd4d58a5-d94c-414f-8a97-e2e7202f401b","Start on the ground, in a push-up position. Lower your body to the ground, breathing in. As you push back up, exhale fully. After you reach the top of your push-up, press your hips up and back into downward dog. Engage your arms, core, and legs to power the movement. Hold for a couple of seconds. Return back to a push-up position. Repeat. In the last 10 seconds, increase the intensity and pick up the pace","HIIT Workout: Push Up + Downward Dog",{"_uid":684,"answer":685,"question":686,"component":670},"521473b3-22c8-4ad6-b6bf-e554af85ed69","Start in a standing position with your feet together. Jump 3-5 feet to the right while swinging your hands out for momentum. Land softly on your right leg, with your left leg, either slightly touching the ground behind your right leg (easier) or just above the ground (harder), while bringing your hands back to your body. Finish the movement with a shallow squat on your right leg. When you increase the intensity, make the squat deeper; you can even try to touch the toes of your right foot with your left hand. Repeat the same movement to your left. Repeat this side-to-side movement. In the last 10 seconds, increase the intensity; optional: vary the lengths of your jumps and the depths of your single-leg squats","HIIT Workout: Skaters",{"_uid":688,"answer":689,"question":690,"component":670},"5c32e3f4-8a63-461e-b419-01c79a99396e","Start in a push-up position with your hands shoulder-width apart. Draw your right knee up towards your right shoulder, then back down.  Repeat with your left knee towards your left shoulder. Do 2 reps and on the third rep, hold your knee forward at your shoulder for a couple of seconds. Repeat this hold every 3 reps, alternating the side you hold. Repeat. In the last 10 seconds, increase the speed","HIIT Workout: Mountain Climbers",{"_uid":692,"answer":693,"question":694,"component":670},"63939248-7afb-4b4c-8677-4fdc2ec34e06","Start in a seated position with your hands on the ground behind your back, fingers pointing forward or slightly inward. Bend your knees and plant your feet. Your feet should be about shoulder-width apart in front of you. Lift your pelvis off the ground pushing down into your palms and feet. Take 5 “steps” forward: At the same time step forward with the left leg and bring the right hand forward. Then step forward with the right leg and bring the left hand forward. Repeat until you complete 5 steps forward. Take 5 steps backward (same pattern as above, but going backward). Repeat this back-and-forth movement until the time is up. Optional: in the last 10 seconds, increase the speed of your crab walk","HIIT Workout: Crab Walks",{"_uid":696,"answer":697,"question":698,"component":670},"15e6d9ca-d240-4113-9879-a5291ccb83de","Start in a standing position. Step back with your left leg while bending it at the knee. Squat down on your right leg until your left knee touches the ground (both of your knees should be bent at a 90 degree angle). Stand back up and bring your left leg back to its initial position. Repeat with the right leg. Continue alternating legs. In the last 10 seconds, you can either increase the intensity or try Jump Switch Lunges","HIIT Workout: Reverse Lunges",{"_uid":700,"answer":701,"question":702,"component":670},"28440109-09e1-4905-82c3-f2a111be02c3","Start in the bottom position of a Reverse Lunge. Instead of standing back up, jump in place, switching the position of your legs. Drop back down into a squat. Repeat","HIIT Workout: Jump Switch Lunges",{"_uid":704,"answer":705,"question":706,"component":670},"33308ffe-d876-444f-a328-10a2de13e1d6","Start in a push-up position. Lower down to your left forearm followed by your right forearm. Now you are in a low plank position. Starting with your left side, raise back up into a push-up position. Repeat. In the last 10 seconds, pick up the speed","HIIT Workout: Up Downs",{"_uid":708,"answer":709,"question":710,"component":670},"729568d0-3f7c-4036-a755-edb4b37b55d2","Start in a standing position. Drop down into a push-up position. Do a push-up. Return to stand. Jump a few feet to your right (if you have an obstacle, jump over it). Try to exaggerate the movement, drawing your knees up into the air as high as you can. Drop down for a push-up and repeat, jumping to the left. Repeat. In the last 10 seconds, pick up the speed","HIIT Workout: Burpee + Tuck Jump",{"_uid":712,"answer":713,"question":714,"component":670},"bd0a94de-89fa-4deb-9ced-3226de6b7857","Lay on your back with your legs out straight. With your boxing guard up, fists under your cheekbones, and elbows close to your body, do a sit-up. At the top of your sit-up, throw a quick jab-cross (1-2) punch combination. Return to guard and lower back down. Repeat","HIIT Workout: Sit Up + Jab - Cross (1 - 2)",{"_uid":716,"answer":717,"question":718,"component":670},"02fe50de-6736-4e85-99fc-17ee61372b80","Lay on your back with your legs in the air, knees bent at 90 degrees. Lift your head and shoulders slightly off the ground and place your hands behind your head. Extend your left leg and at the same time bring your left elbow as close to your right knee as possible - that's 1 rep. Return the left leg to the starting position as you extend the right leg and rotate your torso to the other side (right elbow trying to touch the coming left knee) - that's 2 reps. On the third rep, hold the left leg extended and the left elbow close to the right knee. Repeat this hold every 3 reps, alternating the side you hold. Repeat. In the last 10 seconds, try to push it to get more reps in","HIIT Workout: Bicycles",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":720,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":721,"component":39,"meta_info":729,"block_image":730,"cover_image":731,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":723,"component":118,"meta_info":724,"meta_title":7,"block_image":725,"cover_image":726,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":735,"created_at":736,"published_at":737,"updated_at":738,"id":739,"uuid":740,"content":741,"slug":751,"full_slug":752,"sort_by_date":48,"position":86,"tag_list":753,"is_startpage":9,"parent_id":754,"meta_data":48,"group_id":755,"first_published_at":756,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":742,"_uid":743,"name":735,"photo":744,"component":748,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":749,"social_link_linkedin":7,"social_link_instagram":750,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":745,"alt":735,"name":746,"focus":48,"title":735,"filename":747,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":759,"content":760},"doc",[761,767,771,775,779,783,799,813,820,861,865,870,876,886,906,911,916,925,981,985,990,999,1051,1055,1060,1069,1112,1116,1121,1130,1200,1204,1209,1218,1261,1265,1290,1294,1299,1308,1347,1351,1356,1365,1369,1424,1428,1433,1442,1473,1477,1481,1486,1495,1545,1549,1568,1600,1605],{"type":762,"content":763},"paragraph",[764],{"text":765,"type":766},"HIIT (High-Intensity Interval Training) is one of the fastest ways to get in shape. With just a few minutes a day, you can get in a full body workout and start to see improvement in your stamina, strength, and overall fitness.","text",{"type":762,"content":768},[769],{"text":770,"type":766},"HIIT is used by athletes of all levels - from beginners to pros - and in any location - your gym, living room, hotel room, backyard or the beach. Making it the perfect no equipment necessary, travel workout.",{"type":762,"content":772},[773],{"text":774,"type":766},"The idea behind it is simple: cycle through high-intensity work intervals, followed by shorter recovery intervals. You engage your anaerobic metabolic system but for an extended period of time.",{"type":762,"content":776},[777],{"text":778,"type":766},"This HIIT workout only requires a stopwatch (or just your smartphone). You can do many of the exercises with bodyweight or add light weights for more advanced cardio training.",{"type":762,"content":780},[781],{"text":782,"type":766},"Here, FightCamp Trainer Aaron “Speedy” Swenson leads you through a HIIT workout: 10 intervals, each consisting of:",{"type":784,"content":785},"bullet_list",[786,793],{"type":787,"content":788},"list_item",[789],{"type":762,"content":790},[791],{"text":792,"type":766},"40 seconds of work (with the last 10-15 seconds higher intensity)",{"type":787,"content":794},[795],{"type":762,"content":796},[797],{"text":798,"type":766},"20 seconds of rest",{"type":800,"attrs":801},"blok",{"id":802,"body":803},"9f48257c-d907-4c61-848e-77314a765cc4",[804],{"_uid":805,"link":806,"image":808,"title":810,"component":812},"i-e5b4df19-e529-443c-ad9a-454e2bf9d9b8",{"id":7,"url":807,"linktype":13,"fieldtype":14,"cached_url":807},"https://youtu.be/zOJXDu6OzrQ",{"id":809,"alt":810,"name":7,"focus":48,"title":810,"filename":811,"copyright":7,"fieldtype":50},3411549,"HIIT Body Weight Workout | 10 Minute Summer Fitness Training","https://a.storyblok.com/f/115220/1244x700/30601b5c3d/hiit-body-weight-workout-10-minute-summer-fitness-training_youtube_video.jpeg","image_video_link",{"type":814,"attrs":815,"content":817},"heading",{"level":816},2,[818],{"text":819,"type":766},"Warm-Up",{"type":762,"content":821},[822,824,830,838,843,845,849,855,859],{"text":823,"type":766},"Before any type of training, you should warm up your body and prepare it for work. ",{"text":825,"type":766,"marks":826}," ",[827],{"type":828,"attrs":829},"styled",{"class":7},{"text":831,"type":766,"marks":832},"Here",[833],{"type":834,"attrs":835},"link",{"href":836,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://www.youtube.com/watch?v=dR0Nx5SycKQ","_blank",{"text":839,"type":766,"marks":840},"  ",[841],{"type":828,"attrs":842},{"class":7},{"text":844,"type":766},"is a warm-up routine you can use prior to a HIIT session. ",{"text":825,"type":766,"marks":846},[847],{"type":828,"attrs":848},{"class":7},{"text":850,"type":766,"marks":851},"Dynamic stretching",[852],{"type":834,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://www.youtube.com/watch?v=AvxRR1IDWvk",{"text":839,"type":766,"marks":856},[857],{"type":828,"attrs":858},{"class":7},{"text":860,"type":766},"is also be very useful for warming up your body.",{"type":762,"content":862},[863],{"text":864,"type":766},"When you are ready, start the clock and begin.",{"type":814,"attrs":866,"content":867},{"level":816},[868],{"text":869,"type":766},"HIIT Workout",{"type":814,"attrs":871,"content":873},{"level":872},3,[874],{"text":875,"type":766},"High Knees",{"type":800,"attrs":877},{"id":802,"body":878},[879],{"_uid":880,"image":881,"component":885},"i-f0566389-f545-4aa3-8099-8efd072f23c0",{"id":882,"alt":883,"name":7,"focus":48,"title":883,"filename":884,"copyright":7,"fieldtype":50},3411598,"Aaron Swenson High Knees","https://a.storyblok.com/f/115220/1380x700/3c3a8d7d05/aaron-swenson-high-knees.jpeg","content_image",{"type":784,"content":887},[888,894,900],{"type":787,"content":889},[890],{"type":762,"content":891},[892],{"text":893,"type":766},"Start in a standing position",{"type":787,"content":895},[896],{"type":762,"content":897},[898],{"text":899,"type":766},"Begin jumping from one foot to the other (like you are running in place)",{"type":787,"content":901},[902],{"type":762,"content":903},[904],{"text":905,"type":766},"In the last 10 seconds, bring the knees higher and increase the intensity",{"type":814,"attrs":907,"content":908},{"level":872},[909],{"text":910,"type":766},"Rest",{"type":814,"attrs":912,"content":913},{"level":872},[914],{"text":915,"type":766},"Push Up + Downward Dog",{"type":800,"attrs":917},{"id":802,"body":918},[919],{"_uid":920,"image":921,"component":885},"i-2402cf55-30fe-4888-bfa2-c44c179e773d",{"id":922,"alt":923,"name":7,"focus":48,"title":923,"filename":924,"copyright":7,"fieldtype":50},3411630,"Aaron Swenson Downward Dog","https://a.storyblok.com/f/115220/1380x700/cb96f58205/aaron-swenson-downward-dog.jpeg",{"type":784,"content":926},[927,933,939,945,951,957,963,969,975],{"type":787,"content":928},[929],{"type":762,"content":930},[931],{"text":932,"type":766},"Start on the ground, in a push-up position",{"type":787,"content":934},[935],{"type":762,"content":936},[937],{"text":938,"type":766},"Lower your body to the ground, breathing in",{"type":787,"content":940},[941],{"type":762,"content":942},[943],{"text":944,"type":766},"As you push back up, exhale fully",{"type":787,"content":946},[947],{"type":762,"content":948},[949],{"text":950,"type":766},"After you reach the top of your push up, press your hips up and back into downward dog",{"type":787,"content":952},[953],{"type":762,"content":954},[955],{"text":956,"type":766},"Engage your arms, core, and legs to power the movement",{"type":787,"content":958},[959],{"type":762,"content":960},[961],{"text":962,"type":766},"Hold for a couple of seconds",{"type":787,"content":964},[965],{"type":762,"content":966},[967],{"text":968,"type":766},"Return back to a push-up position",{"type":787,"content":970},[971],{"type":762,"content":972},[973],{"text":974,"type":766},"Repeat",{"type":787,"content":976},[977],{"type":762,"content":978},[979],{"text":980,"type":766},"In the last 10 seconds, increase the intensity and pick up the pace",{"type":814,"attrs":982,"content":983},{"level":872},[984],{"text":910,"type":766},{"type":814,"attrs":986,"content":987},{"level":872},[988],{"text":989,"type":766},"Skaters",{"type":800,"attrs":991},{"id":802,"body":992},[993],{"_uid":994,"image":995,"component":885},"i-99ceee5b-4c00-4807-9e3c-4960fc0b8611",{"id":996,"alt":997,"name":7,"focus":48,"title":997,"filename":998,"copyright":7,"fieldtype":50},3411648,"Aaron Swenson Skaters","https://a.storyblok.com/f/115220/1380x700/56a5a1ad3d/aaron-swenson-skaters.jpeg",{"type":784,"content":1000},[1001,1007,1013,1019,1033,1039,1045],{"type":787,"content":1002},[1003],{"type":762,"content":1004},[1005],{"text":1006,"type":766},"Start in a standing position with your feet together",{"type":787,"content":1008},[1009],{"type":762,"content":1010},[1011],{"text":1012,"type":766},"Jump 3-5 feet to the right while swinging your hands out for momentum",{"type":787,"content":1014},[1015],{"type":762,"content":1016},[1017],{"text":1018,"type":766},"Land softly on your right leg, with your left leg either slightly touching the ground behind your right leg (easier) or just above the ground (harder), while bringing your hands back to your body",{"type":787,"content":1020},[1021,1025],{"type":762,"content":1022},[1023],{"text":1024,"type":766},"Finish the movement with a shallow squat on your right leg",{"type":784,"content":1026},[1027],{"type":787,"content":1028},[1029],{"type":762,"content":1030},[1031],{"text":1032,"type":766},"When you increase the intensity, make the squat deeper; you can even try to touch the toes of your right foot with your left hand",{"type":787,"content":1034},[1035],{"type":762,"content":1036},[1037],{"text":1038,"type":766},"Repeat the same movement to your left",{"type":787,"content":1040},[1041],{"type":762,"content":1042},[1043],{"text":1044,"type":766},"Repeat this side-to-side movement",{"type":787,"content":1046},[1047],{"type":762,"content":1048},[1049],{"text":1050,"type":766},"In the last 10 seconds, increase the intensity; optional: vary the lengths of your jumps and the depths of your single-leg squats",{"type":814,"attrs":1052,"content":1053},{"level":872},[1054],{"text":910,"type":766},{"type":814,"attrs":1056,"content":1057},{"level":872},[1058],{"text":1059,"type":766},"Mountain Climbers",{"type":800,"attrs":1061},{"id":802,"body":1062},[1063],{"_uid":1064,"image":1065,"component":885},"i-1d331e6a-ef63-45c0-80fc-308be5912b48",{"id":1066,"alt":1067,"name":7,"focus":48,"title":1067,"filename":1068,"copyright":7,"fieldtype":50},3411663,"Aaron Swenson Mountain Climbers","https://a.storyblok.com/f/115220/1380x700/e6bb6fa795/aaron-swenson-mountain-climbers.jpeg",{"type":784,"content":1070},[1071,1077,1083,1089,1095,1101,1106],{"type":787,"content":1072},[1073],{"type":762,"content":1074},[1075],{"text":1076,"type":766},"Start in a push-up position with your hands shoulder-width apart",{"type":787,"content":1078},[1079],{"type":762,"content":1080},[1081],{"text":1082,"type":766},"Draw your right knee up towards your right shoulder, then back down",{"type":787,"content":1084},[1085],{"type":762,"content":1086},[1087],{"text":1088,"type":766},"Repeat with your left knee towards your left shoulder",{"type":787,"content":1090},[1091],{"type":762,"content":1092},[1093],{"text":1094,"type":766},"Do 2 reps and on the third rep, hold your knee forward at your shoulder for a couple of seconds",{"type":787,"content":1096},[1097],{"type":762,"content":1098},[1099],{"text":1100,"type":766},"Repeat this hold every 3 reps, alternating the side you hold",{"type":787,"content":1102},[1103],{"type":762,"content":1104},[1105],{"text":974,"type":766},{"type":787,"content":1107},[1108],{"type":762,"content":1109},[1110],{"text":1111,"type":766},"In the last 10 seconds, increase the speed",{"type":814,"attrs":1113,"content":1114},{"level":872},[1115],{"text":910,"type":766},{"type":814,"attrs":1117,"content":1118},{"level":872},[1119],{"text":1120,"type":766},"Crab Walks",{"type":800,"attrs":1122},{"id":802,"body":1123},[1124],{"_uid":1125,"image":1126,"component":885},"i-953a267f-3d14-46be-bdae-9a4801ff930b",{"id":1127,"alt":1128,"name":7,"focus":48,"title":1128,"filename":1129,"copyright":7,"fieldtype":50},3411677,"Aaron Swenson Crab Walks","https://a.storyblok.com/f/115220/1380x700/ebbdc45daa/aaron-swenson-crab-walks.jpeg",{"type":784,"content":1131},[1132,1138,1144,1150,1156,1182,1188,1194],{"type":787,"content":1133},[1134],{"type":762,"content":1135},[1136],{"text":1137,"type":766},"Start in a seated position with your hands on the ground behind your back, fingers pointing forward or slightly inward",{"type":787,"content":1139},[1140],{"type":762,"content":1141},[1142],{"text":1143,"type":766},"Bend your knees and plant your feet",{"type":787,"content":1145},[1146],{"type":762,"content":1147},[1148],{"text":1149,"type":766},"Your feet should be about shoulder-width apart in front of you",{"type":787,"content":1151},[1152],{"type":762,"content":1153},[1154],{"text":1155,"type":766},"Lift your pelvis off the ground pushing down into your palms and feet",{"type":787,"content":1157},[1158,1162],{"type":762,"content":1159},[1160],{"text":1161,"type":766},"Take 5 “steps” forward:",{"type":784,"content":1163},[1164,1170,1176],{"type":787,"content":1165},[1166],{"type":762,"content":1167},[1168],{"text":1169,"type":766},"At the same time step forward with the left leg and bring the right hand forward",{"type":787,"content":1171},[1172],{"type":762,"content":1173},[1174],{"text":1175,"type":766},"Then step forward with the right leg and bring the left hand forward",{"type":787,"content":1177},[1178],{"type":762,"content":1179},[1180],{"text":1181,"type":766},"Repeat until you complete 5 steps forward",{"type":787,"content":1183},[1184],{"type":762,"content":1185},[1186],{"text":1187,"type":766},"Take 5 steps backward (same pattern as above, but going backward)",{"type":787,"content":1189},[1190],{"type":762,"content":1191},[1192],{"text":1193,"type":766},"Repeat this back-and-forth movement until the time is up",{"type":787,"content":1195},[1196],{"type":762,"content":1197},[1198],{"text":1199,"type":766},"Optional: in the last 10 seconds, increase the speed of your crab walk",{"type":814,"attrs":1201,"content":1202},{"level":872},[1203],{"text":910,"type":766},{"type":814,"attrs":1205,"content":1206},{"level":872},[1207],{"text":1208,"type":766},"Reverse Lunges",{"type":800,"attrs":1210},{"id":802,"body":1211},[1212],{"_uid":1213,"image":1214,"component":885},"i-a4ce0765-d421-4c9c-aee6-7dc0b27a6c78",{"id":1215,"alt":1216,"name":7,"focus":48,"title":1216,"filename":1217,"copyright":7,"fieldtype":50},3411718,"Aaron Swenson Reverse Lunges","https://a.storyblok.com/f/115220/1380x700/3e3142f2e9/aaron-swenson-reverse-lunges.jpeg",{"type":784,"content":1219},[1220,1225,1231,1237,1243,1249,1255],{"type":787,"content":1221},[1222],{"type":762,"content":1223},[1224],{"text":893,"type":766},{"type":787,"content":1226},[1227],{"type":762,"content":1228},[1229],{"text":1230,"type":766},"Step back with your left leg while bending it at the knee",{"type":787,"content":1232},[1233],{"type":762,"content":1234},[1235],{"text":1236,"type":766},"Squat down on your right leg until your left knee touches the ground (both of your knees should be bent at a 90 degree angle)",{"type":787,"content":1238},[1239],{"type":762,"content":1240},[1241],{"text":1242,"type":766},"Stand back up and bring your left leg back to its initial position",{"type":787,"content":1244},[1245],{"type":762,"content":1246},[1247],{"text":1248,"type":766},"Repeat with the right leg",{"type":787,"content":1250},[1251],{"type":762,"content":1252},[1253],{"text":1254,"type":766},"Continue alternating legs",{"type":787,"content":1256},[1257],{"type":762,"content":1258},[1259],{"text":1260,"type":766},"In the last 10 seconds, you can either increase the intensity, or try Jump Switch Lunges",{"type":762,"content":1262},[1263],{"text":1264,"type":766},"For a more challenging lunge you can do Jump Switch Lunges:",{"type":784,"content":1266},[1267,1273,1279,1285],{"type":787,"content":1268},[1269],{"type":762,"content":1270},[1271],{"text":1272,"type":766},"Start in the bottom position of a Reverse Lunge",{"type":787,"content":1274},[1275],{"type":762,"content":1276},[1277],{"text":1278,"type":766},"Instead of standing back up, jump in place, switching the position of your legs",{"type":787,"content":1280},[1281],{"type":762,"content":1282},[1283],{"text":1284,"type":766},"Drop back down into a squat",{"type":787,"content":1286},[1287],{"type":762,"content":1288},[1289],{"text":974,"type":766},{"type":814,"attrs":1291,"content":1292},{"level":872},[1293],{"text":910,"type":766},{"type":814,"attrs":1295,"content":1296},{"level":872},[1297],{"text":1298,"type":766},"Up Downs",{"type":800,"attrs":1300},{"id":802,"body":1301},[1302],{"_uid":1303,"image":1304,"component":885},"i-555cf72f-3a5f-46fc-9af7-28c761ea9859",{"id":1305,"alt":1306,"name":7,"focus":48,"title":1306,"filename":1307,"copyright":7,"fieldtype":50},3411749,"Aaron Swenson Up Downs","https://a.storyblok.com/f/115220/1380x700/b0aad4ed76/aaron-swenson-up-downs.jpeg",{"type":784,"content":1309},[1310,1316,1330,1336,1341],{"type":787,"content":1311},[1312],{"type":762,"content":1313},[1314],{"text":1315,"type":766},"Start in a push-up position",{"type":787,"content":1317},[1318,1322],{"type":762,"content":1319},[1320],{"text":1321,"type":766},"Lower down to your left forearm followed by your right forearm",{"type":784,"content":1323},[1324],{"type":787,"content":1325},[1326],{"type":762,"content":1327},[1328],{"text":1329,"type":766},"Now you are in a low plank position",{"type":787,"content":1331},[1332],{"type":762,"content":1333},[1334],{"text":1335,"type":766},"Starting with your left side, raise back up into a push-up position",{"type":787,"content":1337},[1338],{"type":762,"content":1339},[1340],{"text":974,"type":766},{"type":787,"content":1342},[1343],{"type":762,"content":1344},[1345],{"text":1346,"type":766},"In the last 10 seconds, pick up the speed",{"type":814,"attrs":1348,"content":1349},{"level":872},[1350],{"text":910,"type":766},{"type":814,"attrs":1352,"content":1353},{"level":872},[1354],{"text":1355,"type":766},"Burpee + Tuck Jump",{"type":800,"attrs":1357},{"id":802,"body":1358},[1359],{"_uid":1360,"image":1361,"component":885},"i-26d236f3-045a-464a-8add-7575b5400114",{"id":1362,"alt":1363,"name":7,"focus":48,"title":1363,"filename":1364,"copyright":7,"fieldtype":50},3411765,"Aaron Swenson Tuck Jumps","https://a.storyblok.com/f/115220/1380x700/9e08ccb31b/aaron-swenson-tuck-jumps.jpeg",{"type":762,"content":1366},[1367],{"text":1368,"type":766},"Optional: Use a piece of tape or small obstacle to jump over; put it on your right side as you begin the exercise and make sure you have several feet of space to the right.",{"type":784,"content":1370},[1371,1376,1382,1388,1394,1408,1414,1419],{"type":787,"content":1372},[1373],{"type":762,"content":1374},[1375],{"text":893,"type":766},{"type":787,"content":1377},[1378],{"type":762,"content":1379},[1380],{"text":1381,"type":766},"Drop down into a push-up position",{"type":787,"content":1383},[1384],{"type":762,"content":1385},[1386],{"text":1387,"type":766},"Do a push up",{"type":787,"content":1389},[1390],{"type":762,"content":1391},[1392],{"text":1393,"type":766},"Return to stand",{"type":787,"content":1395},[1396,1400],{"type":762,"content":1397},[1398],{"text":1399,"type":766},"Jump a few feet to your right (if you have an obstacle, jump over it)",{"type":784,"content":1401},[1402],{"type":787,"content":1403},[1404],{"type":762,"content":1405},[1406],{"text":1407,"type":766},"Try to exaggerate the movement, drawing your knees up into the air as high as you can",{"type":787,"content":1409},[1410],{"type":762,"content":1411},[1412],{"text":1413,"type":766},"Drop down for a push up and repeat, jumping to the left",{"type":787,"content":1415},[1416],{"type":762,"content":1417},[1418],{"text":974,"type":766},{"type":787,"content":1420},[1421],{"type":762,"content":1422},[1423],{"text":1346,"type":766},{"type":814,"attrs":1425,"content":1426},{"level":872},[1427],{"text":910,"type":766},{"type":814,"attrs":1429,"content":1430},{"level":872},[1431],{"text":1432,"type":766},"Sit Up + Jab - Cross (1 - 2)",{"type":800,"attrs":1434},{"id":802,"body":1435},[1436],{"_uid":1437,"image":1438,"component":885},"i-1cd19ff9-a670-4b32-929a-2dfeb55b3ad8",{"id":1439,"alt":1440,"name":7,"focus":48,"title":1440,"filename":1441,"copyright":7,"fieldtype":50},3411788,"Aaron Swenson Sit-Up Jab Cross","https://a.storyblok.com/f/115220/1380x700/183aa84b2d/aaron-swenson-sit-up-jab-cross.jpeg",{"type":784,"content":1443},[1444,1450,1456,1462,1468],{"type":787,"content":1445},[1446],{"type":762,"content":1447},[1448],{"text":1449,"type":766},"Lay on your back with your legs out straight",{"type":787,"content":1451},[1452],{"type":762,"content":1453},[1454],{"text":1455,"type":766},"With your boxing guard up, fists under your cheekbones and elbows close to your body, do a sit-up",{"type":787,"content":1457},[1458],{"type":762,"content":1459},[1460],{"text":1461,"type":766},"At the top of your sit-up, throw a quick jab-cross (1-2) punch combination",{"type":787,"content":1463},[1464],{"type":762,"content":1465},[1466],{"text":1467,"type":766},"Return to guard and lower back down",{"type":787,"content":1469},[1470],{"type":762,"content":1471},[1472],{"text":974,"type":766},{"type":762,"content":1474},[1475],{"text":1476,"type":766},"Note: if you cannot complete a full sit-up, you can modify this exercise with a crunch",{"type":814,"attrs":1478,"content":1479},{"level":872},[1480],{"text":910,"type":766},{"type":814,"attrs":1482,"content":1483},{"level":872},[1484],{"text":1485,"type":766},"Bicycles",{"type":800,"attrs":1487},{"id":802,"body":1488},[1489],{"_uid":1490,"image":1491,"component":885},"i-a7a9b125-42c4-4bd7-95cb-700f11e121b5",{"id":1492,"alt":1493,"name":7,"focus":48,"title":1493,"filename":1494,"copyright":7,"fieldtype":50},3411829,"Aaron Swenson Bicycle Crunches","https://a.storyblok.com/f/115220/1380x700/404c0681fd/aaron-swenson-bicycle-crunches.jpeg",{"type":784,"content":1496},[1497,1503,1509,1515,1521,1534,1539],{"type":787,"content":1498},[1499],{"type":762,"content":1500},[1501],{"text":1502,"type":766},"Lay on your back with your legs in the air, knees bent at 90 degrees",{"type":787,"content":1504},[1505],{"type":762,"content":1506},[1507],{"text":1508,"type":766},"Lift your head and shoulders slightly off the ground and place your hands behind your head",{"type":787,"content":1510},[1511],{"type":762,"content":1512},[1513],{"text":1514,"type":766},"Extend your left leg and at the same time bring your left elbow as close to your right knee as possible - that's 1 rep",{"type":787,"content":1516},[1517],{"type":762,"content":1518},[1519],{"text":1520,"type":766},"Return the left leg to the starting position as you extend the right leg and rotate your torso to the other side (right elbow trying to touch the coming left knee) - that's 2 reps",{"type":787,"content":1522},[1523,1527],{"type":762,"content":1524},[1525],{"text":1526,"type":766},"On the third rep, hold the left leg extended and the left elbow close to the right knee",{"type":784,"content":1528},[1529],{"type":787,"content":1530},[1531],{"type":762,"content":1532},[1533],{"text":1100,"type":766},{"type":787,"content":1535},[1536],{"type":762,"content":1537},[1538],{"text":974,"type":766},{"type":787,"content":1540},[1541],{"type":762,"content":1542},[1543],{"text":1544,"type":766},"In the last 10 seconds, try to push it to get more reps in",{"type":762,"content":1546},[1547],{"text":1548,"type":766},"And that’s it! Great job!",{"type":762,"content":1550},[1551,1553,1557,1562,1566],{"text":1552,"type":766},"When you are finished, make sure to recover properly and breathe deeply and slowly. ",{"text":825,"type":766,"marks":1554},[1555],{"type":828,"attrs":1556},{"class":7},{"text":831,"type":766,"marks":1558},[1559],{"type":834,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY",{"text":839,"type":766,"marks":1563},[1564],{"type":828,"attrs":1565},{"class":7},{"text":1567,"type":766},"is a cool down routine you can do to help you recover. A good indicator of your fitness level is how fast you can bring your heart rate down after your workout.",{"type":762,"content":1569},[1570,1572,1576,1582,1586,1588,1592,1598],{"text":1571,"type":766},"If you want to step your training up - check out ",{"text":825,"type":766,"marks":1573},[1574],{"type":828,"attrs":1575},{"class":7},{"text":1577,"type":766,"marks":1578},"FightCamp",[1579],{"type":834,"attrs":1580},{"href":1581,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":839,"type":766,"marks":1583},[1584],{"type":828,"attrs":1585},{"class":7},{"text":1587,"type":766},"for connected boxing and kickboxing workouts. There are four-round, six-round, eight-round boxing workouts, and countless training videos on the ",{"text":825,"type":766,"marks":1589},[1590],{"type":828,"attrs":1591},{"class":7},{"text":1593,"type":766,"marks":1594},"YouTube channel",[1595],{"type":834,"attrs":1596},{"href":1597,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://bit.ly/3oYefXf",{"text":1599,"type":766},". Even if you only have 10 minutes a day, you can squeeze in a workout that will work your full-body.",{"type":814,"attrs":1601,"content":1602},{"level":872},[1603],{"text":1604,"type":766},"Related Articles",{"type":762,"content":1606},[1607,1613,1615,1621,1622,1628,1629,1635,1636],{"text":1608,"type":766,"marks":1609},"7-Day High Intensity Cardio Training Workout Program",[1610],{"type":834,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-high-intensity-cardio-training-workout-program",{"type":1614},"hard_break",{"text":1616,"type":766,"marks":1617},"10-Minute High-Intensity Kickboxing Workout (Kicks Only)",[1618],{"type":834,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/10-minute-high-intensity-kickboxing-workout-kicks-only",{"type":1614},{"text":1623,"type":766,"marks":1624},"Get Toned Fast With Kickboxing At-Home",[1625],{"type":834,"attrs":1626},{"href":1627,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":1614},{"text":1630,"type":766,"marks":1631},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1632],{"type":834,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":1614},{"text":1637,"type":766,"marks":1638},"Kickboxer's Pre-Workout: Dynamic Stretching",[1639],{"type":834,"attrs":1640},{"href":1641,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/kickboxers-pre-workout-dynamic-stretching",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1643,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1644,"component":118,"meta_info":1645,"meta_title":7,"block_image":1646,"cover_image":1647,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-25 00:00","article",{"_uid":1653,"title":657,"plugin":43,"description":1654},"939fdf42-bac1-47b5-a3c8-b03670a87f0b","High-Intensity Interval Training is a time-efficient way to get into shape. Add this quick HIIT workout to your boxing training using only your bodyweight.",{"id":1656,"alt":657,"name":7,"focus":48,"title":657,"filename":1657,"copyright":7,"fieldtype":50},3411504,"https://a.storyblok.com/f/115220/2400x990/f0a609c23d/hiit-get-in-shape-with-a-10-minute-daily-workout.jpeg",[],[],"hiit-get-in-shape-with-a-10-minute-daily-workout","blogs/hiit-get-in-shape-with-a-10-minute-daily-workout",-1400,[],60887917,"ffdcd4bf-c8f9-40dd-8a2a-552d80f35b35","2021-06-25T08:56:00.000Z",[],["Reactive",1669],[1670,1828,2118,2360,2599,2832],{"name":1671,"created_at":1672,"published_at":1673,"updated_at":1674,"id":1675,"uuid":1676,"content":1677,"slug":1820,"full_slug":1821,"sort_by_date":48,"position":1822,"tag_list":1823,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":1825,"first_published_at":1673,"release_id":48,"lang":60,"path":1826,"alternates":1827,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1678,"faqs":1679,"title":1671,"topic":1696,"author":1711,"content":1712,"category":1804,"schedule":1812,"component":1651,"meta_info":1813,"cover_image":1816,"description":1815,"contributors":1819},"96d7fcda-e3db-4f35-935d-fd195032b834",[1680,1684,1688,1692],{"_uid":1681,"answer":1682,"question":1683,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1685,"answer":1686,"question":1687,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1689,"answer":1690,"question":1691,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1693,"answer":1694,"question":1695,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1697,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1698,"component":39,"meta_info":1706,"block_image":1707,"cover_image":1708,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1699,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1700,"component":118,"meta_info":1701,"meta_title":7,"block_image":1702,"cover_image":1703,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":759,"content":1713},[1714,1736,1741,1744,1749,1752,1757,1779,1784,1788,1800],{"type":762,"content":1715},[1716,1718,1725,1727,1734],{"text":1717,"type":766},"Boxing is a sport about ",{"text":1719,"type":766,"marks":1720},"range",[1721],{"type":834,"attrs":1722},{"href":1723,"uuid":48,"anchor":48,"custom":1724,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1726,"type":766}," and ",{"text":1728,"type":766,"marks":1729},"distance",[1730],{"type":834,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1735,"type":766},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":814,"attrs":1737,"content":1738},{"level":816},[1739],{"text":1740,"type":766},"Step Behind The Jab",{"type":762,"content":1742},[1743],{"text":1686,"type":766},{"type":814,"attrs":1745,"content":1746},{"level":816},[1747],{"text":1748,"type":766},"Front Foot Defense",{"type":762,"content":1750},[1751],{"text":1690,"type":766},{"type":814,"attrs":1753,"content":1754},{"level":816},[1755],{"text":1756,"type":766},"Cutting Off The Ring",{"type":762,"content":1758},[1759,1761,1768,1770,1777],{"text":1760,"type":766},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1762,"type":766,"marks":1763},"outside fighter",[1764],{"type":834,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1769,"type":766},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1771,"type":766,"marks":1772},"jab",[1773],{"type":834,"attrs":1774},{"href":1775,"uuid":48,"anchor":48,"custom":1776,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1778,"type":766}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":814,"attrs":1780,"content":1781},{"level":816},[1782],{"text":1783,"type":766},"The Takeaway",{"type":762,"content":1785},[1786],{"text":1787,"type":766},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":762,"content":1789},[1790,1792,1798],{"text":1791,"type":766},"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":1577,"type":766,"marks":1793},[1794],{"type":834,"attrs":1795},{"href":1796,"uuid":48,"anchor":48,"custom":1797,"target":837,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1799,"type":766}," 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":762,"content":1801},[1802],{"text":1803,"type":766},"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":1805,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1810,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1811,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1806,"component":118,"meta_info":1807,"meta_title":7,"block_image":1808,"cover_image":1809,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1814,"title":1671,"plugin":43,"description":1815},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1817,"alt":1671,"name":7,"focus":48,"title":1671,"filename":1818,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1824],"featured","9fda1453-7f76-4309-80d2-f9cc385e2e83","training/{{story.slug}}",[],{"name":1829,"created_at":1830,"published_at":1831,"updated_at":1832,"id":1833,"uuid":1834,"content":1835,"slug":2111,"full_slug":2112,"sort_by_date":48,"position":2113,"tag_list":2114,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2115,"first_published_at":2116,"release_id":48,"lang":60,"path":1826,"alternates":2117,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1836,"faqs":1837,"title":1850,"topic":1851,"author":1711,"content":1866,"category":2092,"schedule":2100,"component":1651,"meta_info":2101,"cover_image":2105,"description":2109,"contributors":2110},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1838,1842,1846],{"_uid":1839,"answer":1840,"question":1841,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1843,"answer":1844,"question":1845,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1847,"answer":1848,"question":1849,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1852,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1864,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1865,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1853,"component":39,"meta_info":1861,"block_image":1862,"cover_image":1863,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1854,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1859,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1860,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1855,"component":118,"meta_info":1856,"meta_title":7,"block_image":1857,"cover_image":1858,"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":759,"content":1867},[1868,1872,1877,1890,1905,1910,1930,1934,1939,1956,1960,1980,1984,1989,2004,2008,2013,2037,2042,2056,2060,2074,2079,2089],{"type":762,"content":1869},[1870],{"text":1871,"type":766},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":814,"attrs":1873,"content":1874},{"level":816},[1875],{"text":1876,"type":766},"Floyd “Money” Mayweather Jr.",{"type":800,"attrs":1878},{"id":1879,"body":1880},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1881],{"url":1882,"_uid":1884,"image":1885,"component":885,"copyright_details":1889},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1886,"alt":1887,"name":7,"focus":7,"title":1887,"filename":1888,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":762,"content":1891},[1892,1894,1903],{"text":1893,"type":766},"Regarded as the best technical boxer of this age, ",{"text":1895,"type":766,"marks":1896},"Floyd Mayweather Jr.",[1897,1901],{"type":834,"attrs":1898},{"href":1899,"uuid":48,"anchor":48,"custom":1900,"target":837,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1902},"underline",{"text":1904,"type":766}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":814,"attrs":1906,"content":1907},{"level":872},[1908],{"text":1909,"type":766},"The Philly Shell",{"type":784,"content":1911},[1912,1918,1924],{"type":787,"content":1913},[1914],{"type":762,"content":1915},[1916],{"text":1917,"type":766},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":787,"content":1919},[1920],{"type":762,"content":1921},[1922],{"text":1923,"type":766},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":787,"content":1925},[1926],{"type":762,"content":1927},[1928],{"text":1929,"type":766},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":762,"content":1931},[1932],{"text":1933,"type":766},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":814,"attrs":1935,"content":1936},{"level":816},[1937],{"text":1938,"type":766},"Pernell “Sweet Pea” Whitaker",{"type":800,"attrs":1940},{"id":1879,"body":1941},[1942],{"url":1943,"_uid":1944,"image":1945,"component":885,"copyright_details":1949},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1946,"alt":1947,"name":7,"focus":7,"title":1947,"filename":1948,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1950],{"_uid":1951,"link":1952,"title":1954,"component":1955},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1953,"target":837,"linktype":13,"fieldtype":14,"cached_url":1953},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":762,"content":1957},[1958],{"text":1959,"type":766},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":784,"content":1961},[1962,1968,1974],{"type":787,"content":1963},[1964],{"type":762,"content":1965},[1966],{"text":1967,"type":766},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":787,"content":1969},[1970],{"type":762,"content":1971},[1972],{"text":1973,"type":766},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":787,"content":1975},[1976],{"type":762,"content":1977},[1978],{"text":1979,"type":766},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":762,"content":1981},[1982],{"text":1983,"type":766},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":814,"attrs":1985,"content":1986},{"level":816},[1987],{"text":1988,"type":766},"Muhammad Ali",{"type":800,"attrs":1990},{"id":1879,"body":1991},[1992],{"url":1993,"_uid":1994,"image":1995,"component":885,"copyright_details":1998},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1996,"alt":1887,"name":7,"focus":7,"title":1887,"filename":1997,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1999],{"_uid":2000,"link":2001,"title":2003,"component":1955},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2002,"target":837,"linktype":13,"fieldtype":14,"cached_url":2002},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":762,"content":2005},[2006],{"text":2007,"type":766},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":814,"attrs":2009,"content":2010},{"level":872},[2011],{"text":2012,"type":766},"The Ali Shuffle",{"type":784,"content":2014},[2015,2031],{"type":787,"content":2016},[2017],{"type":762,"content":2018},[2019,2021,2029],{"text":2020,"type":766},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2022,"type":766,"marks":2023},"To do the Ali Shuffle",[2024,2028],{"type":834,"attrs":2025},{"href":2026,"uuid":48,"anchor":48,"custom":2027,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1902},{"text":2030,"type":766},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":787,"content":2032},[2033],{"type":762,"content":2034},[2035],{"text":2036,"type":766},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":814,"attrs":2038,"content":2039},{"level":872},[2040],{"text":2041,"type":766},"The Rope a Dope",{"type":784,"content":2043},[2044,2050],{"type":787,"content":2045},[2046],{"type":762,"content":2047},[2048],{"text":2049,"type":766},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":787,"content":2051},[2052],{"type":762,"content":2053},[2054],{"text":2055,"type":766},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":762,"content":2057},[2058],{"text":2059,"type":766},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":762,"content":2061},[2062,2064,2072],{"text":2063,"type":766},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2065,"type":766,"marks":2066},"FightCamp Community",[2067,2071],{"type":834,"attrs":2068},{"href":2069,"uuid":48,"anchor":48,"custom":2070,"target":837,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1902},{"text":2073,"type":766},"!",{"type":814,"attrs":2075,"content":2076},{"level":816},[2077],{"text":2078,"type":766},"Train Like a Fighter",{"type":762,"content":2080},[2081,2082,2088],{"text":1791,"type":766},{"text":1577,"type":766,"marks":2083},[2084,2087],{"type":834,"attrs":2085},{"href":1796,"uuid":48,"anchor":48,"custom":2086,"target":837,"linktype":13},{},{"type":1902},{"text":1799,"type":766},{"type":762,"content":2090},[2091],{"text":1803,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2093,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2094,"component":118,"meta_info":2095,"meta_title":7,"block_image":2096,"cover_image":2097,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2102,"title":2103,"plugin":43,"description":2104},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2106,"alt":2107,"name":7,"focus":7,"title":2107,"filename":2108,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1824],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2119,"created_at":2120,"published_at":2121,"updated_at":2122,"id":2123,"uuid":2124,"content":2125,"slug":2353,"full_slug":2354,"sort_by_date":48,"position":2355,"tag_list":2356,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2357,"first_published_at":2358,"release_id":48,"lang":60,"path":1826,"alternates":2359,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2126,"faqs":2127,"title":2119,"topic":2140,"author":2155,"content":2156,"category":2334,"schedule":2342,"component":1651,"meta_info":2343,"cover_image":2347,"description":2351,"contributors":2352},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2128,2132,2136],{"_uid":2129,"answer":2130,"question":2131,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2133,"answer":2134,"question":2135,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2137,"answer":2138,"question":2139,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2141,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2153,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2142,"component":39,"meta_info":2150,"block_image":2151,"cover_image":2152,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2143,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2148,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2149,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2144,"component":118,"meta_info":2145,"meta_title":7,"block_image":2146,"cover_image":2147,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":759,"content":2157},[2158,2162,2166,2170,2174,2188,2236,2250,2255,2278,2312,2316,2320,2331],{"type":814,"attrs":2159,"content":2160},{"level":816},[2161],{"text":2131,"type":766},{"type":762,"content":2163},[2164],{"text":2165,"type":766},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":762,"content":2167},[2168],{"text":2169,"type":766},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":814,"attrs":2171,"content":2172},{"level":816},[2173],{"text":2135,"type":766},{"type":762,"content":2175},[2176,2178,2186],{"text":2177,"type":766},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2179,"type":766,"marks":2180},"National Academy of Sports Medicine",[2181,2185],{"type":834,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"custom":2184,"target":837,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1902},{"text":2187,"type":766}," has a few exercise-related symptoms of overtraining:",{"type":2189,"attrs":2190,"content":2193},"ordered_list",{"order":2191},{"order":2192},1,[2194,2200,2206,2212,2218,2224,2230],{"type":787,"content":2195},[2196],{"type":762,"content":2197},[2198],{"text":2199,"type":766},"A plateau or decline in workout performance or progress",{"type":787,"content":2201},[2202],{"type":762,"content":2203},[2204],{"text":2205,"type":766},"A perception of increased exertion during “normal” or “easy” workouts",{"type":787,"content":2207},[2208],{"type":762,"content":2209},[2210],{"text":2211,"type":766},"Excessive sweating or overheating",{"type":787,"content":2213},[2214],{"type":762,"content":2215},[2216],{"text":2217,"type":766},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":787,"content":2219},[2220],{"type":762,"content":2221},[2222],{"text":2223,"type":766},"A lack of feeling “refreshed” after regular rest and recovery",{"type":787,"content":2225},[2226],{"type":762,"content":2227},[2228],{"text":2229,"type":766},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":787,"content":2231},[2232],{"type":762,"content":2233},[2234],{"text":2235,"type":766},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":762,"content":2237},[2238,2240,2248],{"text":2239,"type":766},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2241,"type":766,"marks":2242},"FightCamp App",[2243,2247],{"type":834,"attrs":2244},{"href":2245,"uuid":48,"anchor":48,"custom":2246,"target":837,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1902},{"text":2249,"type":766}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":814,"attrs":2251,"content":2252},{"level":816},[2253],{"text":2254,"type":766},"A Day of Rest",{"type":762,"content":2256},[2257,2259,2267,2268,2276],{"text":2258,"type":766},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2260,"type":766,"marks":2261},"Aaron",[2262,2266],{"type":834,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"custom":2265,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1902},{"text":1726,"type":766},{"text":2269,"type":766,"marks":2270},"Flo",[2271,2275],{"type":834,"attrs":2272},{"href":2273,"uuid":48,"anchor":48,"custom":2274,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1902},{"text":2277,"type":766},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":762,"content":2279},[2280,2282,2290,2292,2300,2302,2310],{"text":2281,"type":766},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2283,"type":766,"marks":2284},"researchers",[2285,2289],{"type":834,"attrs":2286},{"href":2287,"uuid":48,"anchor":48,"custom":2288,"target":837,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1902},{"text":2291,"type":766}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2293,"type":766,"marks":2294},"FightCamp Trainers",[2295,2299],{"type":834,"attrs":2296},{"href":2297,"uuid":48,"anchor":48,"custom":2298,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1902},{"text":2301,"type":766}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2303,"type":766,"marks":2304},"neurological connections",[2305,2309],{"type":834,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"custom":2308,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1902},{"text":2311,"type":766},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":762,"content":2313},[2314],{"text":2315,"type":766},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":814,"attrs":2317,"content":2318},{"level":816},[2319],{"text":2078,"type":766},{"type":762,"content":2321},[2322,2323,2329],{"text":1791,"type":766},{"text":1577,"type":766,"marks":2324},[2325,2328],{"type":834,"attrs":2326},{"href":1796,"uuid":48,"anchor":48,"custom":2327,"target":837,"linktype":13},{},{"type":1902},{"text":2330,"type":766}," 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":762,"content":2332},[2333],{"text":1803,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2335,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2340,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2336,"component":118,"meta_info":2337,"meta_title":7,"block_image":2338,"cover_image":2339,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2344,"title":2345,"plugin":43,"description":2346},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2348,"alt":2349,"name":7,"focus":7,"title":2349,"filename":2350,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1824],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2361,"created_at":2362,"published_at":2363,"updated_at":2364,"id":2365,"uuid":2366,"content":2367,"slug":2592,"full_slug":2593,"sort_by_date":48,"position":2594,"tag_list":2595,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2596,"first_published_at":2597,"release_id":48,"lang":60,"path":1826,"alternates":2598,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2368,"faqs":2369,"title":2361,"topic":2390,"author":2405,"content":2406,"category":2576,"schedule":2584,"component":1651,"meta_info":2585,"cover_image":2588,"description":2587,"contributors":2591},"d9342cbc-2f33-448b-95cb-d9141a391216",[2370,2374,2378,2382,2386],{"_uid":2371,"answer":2372,"question":2373,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2375,"answer":2376,"question":2377,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2379,"answer":2380,"question":2381,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2383,"answer":2384,"question":2385,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2387,"answer":2388,"question":2389,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2391,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2403,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2392,"component":39,"meta_info":2400,"block_image":2401,"cover_image":2402,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2393,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2398,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2394,"component":118,"meta_info":2395,"meta_title":7,"block_image":2396,"cover_image":2397,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":759,"content":2407},[2408,2421,2425,2437,2441,2445,2457,2461,2465,2469,2485,2489,2493,2497,2513,2517,2522,2535,2539,2549,2562,2566],{"type":762,"content":2409},[2410,2412,2419],{"text":2411,"type":766},"FightCamp Trainer ",{"text":2413,"type":766,"marks":2414},"Coach PJ",[2415],{"type":834,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":837,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2420,"type":766}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":762,"content":2422},[2423],{"text":2424,"type":766},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":800,"attrs":2426},{"id":2427,"body":2428},"d975e679-f879-4a04-b019-c5eb66b48e99",[2429],{"_uid":2430,"link":2431,"image":2433,"title":2435,"component":812},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2432,"linktype":13,"fieldtype":14,"cached_url":2432},"https://youtu.be/G-4nuJefUcE",{"id":2434,"alt":2435,"name":7,"focus":48,"title":2435,"filename":2436,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":814,"attrs":2438,"content":2439},{"level":816},[2440],{"text":2373,"type":766},{"type":762,"content":2442},[2443],{"text":2444,"type":766},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":800,"attrs":2446},{"id":2447,"body":2448},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2449],{"url":2450,"_uid":2451,"image":2452,"component":885,"copyright_details":2456},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2453,"alt":2454,"name":7,"focus":48,"title":2454,"filename":2455,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":762,"content":2458},[2459],{"text":2460,"type":766},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":814,"attrs":2462,"content":2463},{"level":816},[2464],{"text":2377,"type":766},{"type":762,"content":2466},[2467],{"text":2468,"type":766},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":800,"attrs":2470},{"id":2447,"body":2471},[2472],{"url":2473,"_uid":2474,"image":2475,"component":885,"copyright_details":2479},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2476,"alt":2477,"name":7,"focus":48,"title":2477,"filename":2478,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2480],{"_uid":2481,"link":2482,"title":2484,"component":1955},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2483,"linktype":13,"fieldtype":14,"cached_url":2483},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation",{"type":762,"content":2486},[2487],{"text":2488,"type":766},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":814,"attrs":2490,"content":2491},{"level":816},[2492],{"text":2381,"type":766},{"type":762,"content":2494},[2495],{"text":2496,"type":766},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":800,"attrs":2498},{"id":2447,"body":2499},[2500],{"url":2501,"_uid":2502,"image":2503,"component":885,"copyright_details":2507},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2504,"alt":2505,"name":7,"focus":48,"title":2505,"filename":2506,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2508],{"_uid":2509,"link":2510,"title":2512,"component":1955},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2511,"linktype":13,"fieldtype":14,"cached_url":2511},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":762,"content":2514},[2515],{"text":2516,"type":766},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":814,"attrs":2518,"content":2519},{"level":816},[2520],{"text":2521,"type":766},"Levels & Abilities",{"type":762,"content":2523},[2524,2526,2533],{"text":2525,"type":766},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2527,"type":766,"marks":2528},"sweet science",[2529],{"type":834,"attrs":2530},{"href":2531,"uuid":48,"anchor":48,"custom":2532,"target":837,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2534,"type":766},". ",{"type":814,"attrs":2536,"content":2537},{"level":816},[2538],{"text":2389,"type":766},{"type":800,"attrs":2540},{"id":2447,"body":2541},[2542],{"url":2543,"_uid":2544,"image":2545,"component":885,"copyright_details":2548},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2546,"alt":2454,"name":7,"focus":48,"title":2454,"filename":2547,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":762,"content":2550},[2551,2553,2560],{"text":2552,"type":766},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2554,"type":766,"marks":2555},"FightCamp app",[2556],{"type":834,"attrs":2557},{"href":2558,"uuid":48,"anchor":48,"custom":2559,"target":837,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2561,"type":766},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":814,"attrs":2563,"content":2564},{"level":816},[2565],{"text":2078,"type":766},{"type":762,"content":2567},[2568,2569,2574],{"text":1791,"type":766},{"text":1577,"type":766,"marks":2570},[2571],{"type":834,"attrs":2572},{"href":1796,"uuid":48,"anchor":48,"custom":2573,"target":837,"linktype":13},{},{"text":2575,"type":766}," 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":2577,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2582,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2578,"component":118,"meta_info":2579,"meta_title":7,"block_image":2580,"cover_image":2581,"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},[],[],"2022-12-29 00:00",{"_uid":2586,"title":2361,"plugin":43,"description":2587},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2589,"alt":2361,"name":7,"focus":48,"title":2361,"filename":2590,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1824],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2600,"created_at":2601,"published_at":2602,"updated_at":2603,"id":2604,"uuid":2605,"content":2606,"slug":2825,"full_slug":2826,"sort_by_date":48,"position":2827,"tag_list":2828,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2829,"first_published_at":2830,"release_id":48,"lang":60,"path":1826,"alternates":2831,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2607,"faqs":2608,"title":2600,"topic":2629,"author":2644,"content":2645,"category":2807,"schedule":2815,"component":1651,"meta_info":2816,"cover_image":2820,"description":2819,"contributors":2824},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2609,2613,2617,2621,2625],{"_uid":2610,"answer":2611,"question":2612,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2614,"answer":2615,"question":2616,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2618,"answer":2619,"question":2620,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2622,"answer":2623,"question":2624,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2626,"answer":2627,"question":2628,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2630,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2642,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2643,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2631,"component":39,"meta_info":2639,"block_image":2640,"cover_image":2641,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2632,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2637,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2638,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2633,"component":118,"meta_info":2634,"meta_title":7,"block_image":2635,"cover_image":2636,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":759,"content":2646},[2647,2651,2655,2659,2672,2676,2680,2685,2697,2710,2715,2726,2730,2752,2757,2768,2781,2786,2790,2794,2803],{"type":762,"content":2648},[2649],{"text":2650,"type":766},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":762,"content":2652},[2653],{"text":2654,"type":766},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":814,"attrs":2656,"content":2657},{"level":816},[2658],{"text":2612,"type":766},{"type":762,"content":2660},[2661,2663,2670],{"text":2662,"type":766},"According to the ",{"text":2664,"type":766,"marks":2665},"Mayo Clinic",[2666],{"type":834,"attrs":2667},{"href":2668,"uuid":48,"anchor":48,"custom":2669,"target":837,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2671,"type":766},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":762,"content":2673},[2674],{"text":2675,"type":766},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":762,"content":2677},[2678],{"text":2679,"type":766},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":814,"attrs":2681,"content":2682},{"level":816},[2683],{"text":2684,"type":766},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":800,"attrs":2686},{"id":2687,"body":2688},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2689],{"url":2690,"_uid":2691,"image":2692,"component":885,"copyright_details":2696},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2693,"alt":2694,"name":7,"focus":48,"title":2694,"filename":2695,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":762,"content":2698},[2699,2701,2708],{"text":2700,"type":766},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2702,"type":766,"marks":2703},"burn more calories",[2704],{"type":834,"attrs":2705},{"href":2706,"uuid":48,"anchor":48,"custom":2707,"target":837,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2709,"type":766}," even after you’re done working out.",{"type":814,"attrs":2711,"content":2712},{"level":816},[2713],{"text":2714,"type":766},"Kickboxing Is A Full Body Workout",{"type":800,"attrs":2716},{"id":2687,"body":2717},[2718],{"url":2719,"_uid":2720,"image":2721,"component":885,"copyright_details":2725},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2722,"alt":2723,"name":7,"focus":48,"title":2723,"filename":2724,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":762,"content":2727},[2728],{"text":2729,"type":766},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":762,"content":2731},[2732,2734,2741,2743,2750],{"text":2733,"type":766},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2735,"type":766,"marks":2736},"all-level lower body workout",[2737],{"type":834,"attrs":2738},{"href":2739,"uuid":48,"anchor":48,"custom":2740,"target":837,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2742,"type":766}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2744,"type":766,"marks":2745},"upper body workout",[2746],{"type":834,"attrs":2747},{"href":2748,"uuid":48,"anchor":48,"custom":2749,"target":837,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2751,"type":766}," led by Flo Master.",{"type":814,"attrs":2753,"content":2754},{"level":816},[2755],{"text":2756,"type":766},"Boxing Can Be Low-Impact",{"type":800,"attrs":2758},{"id":2687,"body":2759},[2760],{"url":2761,"_uid":2762,"image":2763,"component":885,"copyright_details":2767},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2764,"alt":2765,"name":7,"focus":48,"title":2765,"filename":2766,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":762,"content":2769},[2770,2772,2779],{"text":2771,"type":766},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2773,"type":766,"marks":2774},"shadowboxing",[2775],{"type":834,"attrs":2776},{"href":2777,"uuid":48,"anchor":48,"custom":2778,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2780,"type":766}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":814,"attrs":2782,"content":2783},{"level":816},[2784],{"text":2785,"type":766},"Kick Boring Cardio To The Curb",{"type":762,"content":2787},[2788],{"text":2789,"type":766},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":814,"attrs":2791,"content":2792},{"level":816},[2793],{"text":2078,"type":766},{"type":762,"content":2795},[2796,2797,2802],{"text":1791,"type":766},{"text":1577,"type":766,"marks":2798},[2799],{"type":834,"attrs":2800},{"href":1796,"uuid":48,"anchor":48,"custom":2801,"target":837,"linktype":13},{},{"text":1799,"type":766},{"type":762,"content":2804},[2805],{"text":2806,"type":766},"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":2808,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2813,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2814,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2809,"component":118,"meta_info":2810,"meta_title":7,"block_image":2811,"cover_image":2812,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2817,"title":2818,"plugin":43,"description":2819},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2821,"alt":2822,"name":7,"focus":48,"title":2822,"filename":2823,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1824],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2833,"created_at":2834,"published_at":2835,"updated_at":2836,"id":2837,"uuid":2838,"content":2839,"slug":3000,"full_slug":3001,"sort_by_date":48,"position":3002,"tag_list":3003,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":3004,"first_published_at":2835,"release_id":48,"lang":60,"path":1826,"alternates":3005,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2840,"faqs":2841,"title":2833,"topic":2858,"author":1711,"content":2873,"category":2981,"schedule":2989,"component":1651,"meta_info":2990,"cover_image":2994,"description":2998,"contributors":2999},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2842,2846,2850,2854],{"_uid":2843,"answer":2844,"question":2845,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2847,"answer":2848,"question":2849,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2851,"answer":2852,"question":2853,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2855,"answer":2856,"question":2857,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2859,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2871,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2872,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2860,"component":39,"meta_info":2868,"block_image":2869,"cover_image":2870,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2861,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2866,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2867,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2862,"component":118,"meta_info":2863,"meta_title":7,"block_image":2864,"cover_image":2865,"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":759,"content":2874},[2875,2879,2884,2904,2909,2913,2918,2921,2926,2938,2943,2956,2961,2965,2969,2978],{"type":762,"content":2876},[2877],{"text":2878,"type":766},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":814,"attrs":2880,"content":2881},{"level":816},[2882],{"text":2883,"type":766},"Practice, Practice, Practice",{"type":762,"content":2885},[2886,2888,2893,2895,2902],{"text":2887,"type":766},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2889,"type":766,"marks":2890},"always",[2891],{"type":2892},"italic",{"text":2894,"type":766}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2896,"type":766,"marks":2897},"mirror",[2898],{"type":834,"attrs":2899},{"href":2900,"uuid":48,"anchor":48,"custom":2901,"target":837,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2903,"type":766}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":814,"attrs":2905,"content":2906},{"level":872},[2907],{"text":2908,"type":766},"Shoulder Touch Drill",{"type":762,"content":2910},[2911],{"text":2912,"type":766},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":814,"attrs":2914,"content":2915},{"level":872},[2916],{"text":2917,"type":766},"Cobra Bag",{"type":762,"content":2919},[2920],{"text":2848,"type":766},{"type":814,"attrs":2922,"content":2923},{"level":872},[2924],{"text":2925,"type":766},"Sparring",{"type":762,"content":2927},[2928,2930,2936],{"text":2929,"type":766},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2925,"type":766,"marks":2931},[2932],{"type":834,"attrs":2933},{"href":2934,"uuid":48,"anchor":48,"custom":2935,"target":837,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2937,"type":766}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":814,"attrs":2939,"content":2940},{"level":872},[2941],{"text":2942,"type":766},"“Free flow” mitt work",{"type":762,"content":2944},[2945,2947,2954],{"text":2946,"type":766},"Free flow ",{"text":2948,"type":766,"marks":2949},"mitt work",[2950],{"type":834,"attrs":2951},{"href":2952,"uuid":48,"anchor":48,"custom":2953,"target":837,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2955,"type":766}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":814,"attrs":2957,"content":2958},{"level":872},[2959],{"text":2960,"type":766},"Think Fast",{"type":762,"content":2962},[2963],{"text":2964,"type":766},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":814,"attrs":2966,"content":2967},{"level":816},[2968],{"text":2078,"type":766},{"type":762,"content":2970},[2971,2972,2977],{"text":1791,"type":766},{"text":1577,"type":766,"marks":2973},[2974],{"type":834,"attrs":2975},{"href":1796,"uuid":48,"anchor":48,"custom":2976,"target":837,"linktype":13},{},{"text":2330,"type":766},{"type":762,"content":2979},[2980],{"text":1803,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2982,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2987,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2988,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2983,"component":118,"meta_info":2984,"meta_title":7,"block_image":2985,"cover_image":2986,"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},[],[],"2023-01-24 00:00",{"_uid":2991,"title":2992,"plugin":43,"description":2993},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2995,"alt":2996,"name":7,"focus":7,"title":2996,"filename":2997,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1824],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1651,"created_at":3007,"published_at":3008,"updated_at":3009,"id":3010,"uuid":3011,"content":3012,"slug":1651,"full_slug":3033,"sort_by_date":48,"position":446,"tag_list":3034,"is_startpage":9,"parent_id":3035,"meta_data":48,"group_id":3036,"first_published_at":3037,"release_id":48,"lang":60,"path":7,"alternates":3038,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3013,"component":3014,"meta_info":3015,"custom_content_list":3017},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3016,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3018,3023,3028],{"_uid":3019,"label":3020,"value":3021,"dev_id":3022,"component":766},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3024,"label":3025,"value":3026,"dev_id":3027,"component":766},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3029,"label":3030,"value":3031,"dev_id":3032,"component":766},"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",[],1787013240133]