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Examples: Running drills, jump rope, or anything to get the heart pumping.","How To Design a Workout: Step 1",{"_uid":676,"answer":677,"question":678,"component":670},"8df0210b-d2f1-46c0-ba2a-1f0d73f11681","Examples of active warm-up exercises are running drills, jump rope, or anything to get the heart pumping.","What are examples of active warm-up exercises?",{"_uid":680,"answer":681,"question":682,"component":670},"224972e4-a416-48eb-828c-e7292db08b6e","Go into an active stretch. Examples: Leg swings, downward-facing dog, runners lunge, etc. This is a step that most people forget, but it is a step that will help to prevent injury. Active stretching will stimulate and prepare your body for the workout.","How To Design a Workout: Step 2",{"_uid":684,"answer":685,"question":686,"component":670},"afde07b3-19c2-423d-9d26-05410520a5dd","Examples of active stretching exercises are leg swings, downward-facing dog, runners lunge, etc.","What are examples of active stretching exercises?",{"_uid":688,"answer":689,"question":690,"component":670},"6e7392a6-b9ab-4fb3-a39c-22a0eb0101af","Pick up the tempo with some hypertrophy training (increasing muscle size)\\nExamples: Bodyweight or light weight training, push-ups, pull-ups, squats, lunges, etc. Think high repetitions (10-15 reps).","How To Design a Workout: Step 3",{"_uid":692,"answer":693,"question":694,"component":670},"d95c2590-7e7e-4e6c-8dc6-2d60a7472c73","Examples of hypertrophy training exercises are bodyweight or light weight training, push-ups, pull-ups, squats, lunges, etc. Think high repetitions (10-15 reps).","What are examples of hypertrophy training exercises?",{"_uid":696,"answer":697,"question":698,"component":670},"5bd57b99-926e-4d53-8f7e-7b6b8af86c1c","Once your body is ready, you can go into the core of the workout. The core of your workout depends on what your focus is that day. If it is strength and conditioning, I recommend focusing on heavier weights with fewer reps. Examples: Deadlifts, bench press, squats, etc. (6-10 reps). If your focus is martial arts or boxing, this is when you’ll get 4-10 rounds in on the heavy bag, focus mitts, or sparring.","How To Design a Workout: Step 4",{"_uid":700,"answer":701,"question":702,"component":670},"08beb207-c231-462a-a1ec-0b3b4932c856","Examples of strength and conditioning exercises are deadlifts, bench press, squats, etc. (6-10 reps).","What are examples of strength and conditioning exercises?",{"_uid":704,"answer":705,"question":706,"component":670},"7f5c5937-03d8-4b36-b4c7-b1832adcce8b","You should be exhausted by now, so let's go into a little accessory work. Examples: 5-8 minutes of abs, glutes, or anything that you would like to focus on personally.","How To Design a Workout: Step 5",{"_uid":708,"answer":709,"question":710,"component":670},"6cd7a5d3-25e9-4525-89ad-c2303a01be15","Examples of accessory work exercises are 5-8 minutes of abs, glutes, or anything that you would like to focus on personally.","What are examples of accessory work exercises?",{"_uid":712,"answer":713,"question":714,"component":670},"a769e67d-eb75-42c2-9ad8-df88ca6c2150","Now let’s cool down with a little static stretching. This is when we hold our stretches and focus on flexibility and slowing down the heart rate. Examples: Middle splits, sit and reach, and child's pose.","How To Design a Workout: Step 6",{"_uid":716,"answer":717,"question":718,"component":670},"bf466d22-48a8-4064-86bc-7b9ebf1fc896","Examples of cool down exercises are static stretches such as middle splits, sit and reach, and child's pose.","What are examples of cool down exercises?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":720,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"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":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},[],[],{"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",[761,767,771,775,784,796,845,851,860,883,919,925,934,972,976,982,991,1005,1035,1051,1057,1066,1112,1118,1127,1170,1200,1204,1210],{"type":762,"content":763},"paragraph",[764],{"text":765,"type":766},"Hey, Ninjas! My name is Aaron Swenson, and I have been training people from all walks of life for the last 15 years. I have trained everyone from professional athletes and fighters, to grandmothers and children.","text",{"type":762,"content":768},[769],{"text":770,"type":766},"While the intensity of the workout changes a lot from person to person depending upon their experience and fitness level, the format always stays the same.",{"type":762,"content":772},[773],{"text":774,"type":766},"In this article, I am going to break down how to design a workout for anyone in 6 easy steps. Let’s get started!",{"type":776,"attrs":777,"content":779},"heading",{"level":778},2,[780,782],{"text":781,"type":766},"STEP 1: ACTIVE WARM-UP",{"type":783},"hard_break",{"type":785,"attrs":786},"blok",{"id":787,"body":788},"8e45b10b-d3f1-4549-a3b9-333a05cbc620",[789],{"_uid":790,"image":791,"component":795},"i-bdc12749-010d-48c2-b326-b16e7c82d3c0",{"id":792,"alt":793,"name":7,"focus":48,"title":793,"filename":794,"copyright":7,"fieldtype":50},3350007,"Aaron Swenson Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/b710a0bea8/shadowboxing.jpg","content_image",{"type":762,"content":797},[798,800,806,811,813,814,818,822,830,832,837,843],{"text":799,"type":766},"Start your workout with an ",{"text":801,"type":766,"marks":802}," ",[803],{"type":804,"attrs":805},"styled",{"class":7},{"text":807,"type":766,"marks":808},"active warm-up",[809],{"type":810},"bold",{"text":812,"type":766},".",{"type":783},{"text":815,"type":766,"marks":816},"Examples: ",[817],{"type":810},{"text":801,"type":766,"marks":819},[820],{"type":804,"attrs":821},{"class":7},{"text":823,"type":766,"marks":824},"Running drills",[825],{"type":826,"attrs":827},"link",{"href":828,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing","_blank",{"text":831,"type":766},",",{"text":833,"type":766,"marks":834},"  ",[835],{"type":804,"attrs":836},{"class":7},{"text":838,"type":766,"marks":839},"jump rope",[840],{"type":826,"attrs":841},{"href":842,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":844,"type":766},", or anything to get the heart pumping.",{"type":776,"attrs":846,"content":847},{"level":778},[848,850],{"text":849,"type":766},"STEP 2: ACTIVE STRETCH",{"type":783},{"type":785,"attrs":852},{"id":787,"body":853},[854],{"_uid":855,"image":856,"component":795},"i-3d40338b-fc9d-44a2-a823-5fb7a76b9c4d",{"id":857,"alt":858,"name":7,"focus":48,"title":858,"filename":859,"copyright":7,"fieldtype":50},3350010,"Aaron Swenson Doing Front Leg Swings","https://a.storyblok.com/f/115220/1100x1100/b12e9b1ac4/front_leg_swings.jpg",{"type":762,"content":861},[862,864,868,872,873,874,877,881],{"text":863,"type":766},"Go into an ",{"text":801,"type":766,"marks":865},[866],{"type":804,"attrs":867},{"class":7},{"text":869,"type":766,"marks":870},"active stretch",[871],{"type":810},{"text":812,"type":766},{"type":783},{"text":815,"type":766,"marks":875},[876],{"type":810},{"text":801,"type":766,"marks":878},[879],{"type":804,"attrs":880},{"class":7},{"text":882,"type":766},"Leg swings, downward-facing dog, runners lunge, etc.",{"type":762,"content":884},[885,887,891,897,901,903,907,913,917],{"text":886,"type":766},"This is a step that most people forget, but it is a step that will help to prevent injury. ",{"text":801,"type":766,"marks":888},[889],{"type":804,"attrs":890},{"class":7},{"text":892,"type":766,"marks":893},"Active stretching",[894],{"type":826,"attrs":895},{"href":896,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxers-pre-workout-dynamic-stretching",{"text":833,"type":766,"marks":898},[899],{"type":804,"attrs":900},{"class":7},{"text":902,"type":766},"will stimulate and ",{"text":801,"type":766,"marks":904},[905],{"type":804,"attrs":906},{"class":7},{"text":908,"type":766,"marks":909},"prepare your body",[910],{"type":826,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-minute-dynamic-warm-up-routine",{"text":833,"type":766,"marks":914},[915],{"type":804,"attrs":916},{"class":7},{"text":918,"type":766},"for the workout.",{"type":776,"attrs":920,"content":921},{"level":778},[922,924],{"text":923,"type":766},"STEP 3: HYPERTROPHY TRAINING",{"type":783},{"type":785,"attrs":926},{"id":787,"body":927},[928],{"_uid":929,"image":930,"component":795},"i-eb7e8069-6138-4eb0-83ba-3ead6d6cf2b5",{"id":931,"alt":932,"name":7,"focus":48,"title":932,"filename":933,"copyright":7,"fieldtype":50},3350015,"Aaron Swenson Doing Push-Ups","https://a.storyblok.com/f/115220/1100x1100/1cdc291c5b/push-ups.jpg",{"type":762,"content":935},[936,938,942,946,950,952,953,956,960,966,970],{"text":937,"type":766},"Pick up the tempo with some ",{"text":801,"type":766,"marks":939},[940],{"type":804,"attrs":941},{"class":7},{"text":943,"type":766,"marks":944},"hypertrophy training",[945],{"type":810},{"text":833,"type":766,"marks":947},[948],{"type":804,"attrs":949},{"class":7},{"text":951,"type":766},"(increasing muscle size)",{"type":783},{"text":815,"type":766,"marks":954},[955],{"type":810},{"text":801,"type":766,"marks":957},[958],{"type":804,"attrs":959},{"class":7},{"text":961,"type":766,"marks":962},"Bodyweight",[963],{"type":826,"attrs":964},{"href":965,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-best-arm-toning-exercises-for-summer",{"text":833,"type":766,"marks":967},[968],{"type":804,"attrs":969},{"class":7},{"text":971,"type":766},"or light weight training, push-ups, pull-ups, squats, lunges, etc.",{"type":762,"content":973},[974],{"text":975,"type":766},"Think high repetitions (10-15 reps).",{"type":776,"attrs":977,"content":978},{"level":778},[979,981],{"text":980,"type":766},"STEP 4: WORKOUT EMPHASIS",{"type":783},{"type":785,"attrs":983},{"id":787,"body":984},[985],{"_uid":986,"image":987,"component":795},"i-e1a5a133-a8a3-4d66-80c0-a72476fbb6b9",{"id":988,"alt":989,"name":7,"focus":48,"title":989,"filename":990,"copyright":7,"fieldtype":50},3350017,"Aaron Swenson Boxing","https://a.storyblok.com/f/115220/1100x1100/87821d83ba/boxing.jpg",{"type":762,"content":992},[993,995,999,1003],{"text":994,"type":766},"Once your body is ready, you can go into the ",{"text":801,"type":766,"marks":996},[997],{"type":804,"attrs":998},{"class":7},{"text":1000,"type":766,"marks":1001},"core of the workout",[1002],{"type":810},{"text":1004,"type":766},". The core of your workout depends on what your focus is that day.",{"type":762,"content":1006},[1007,1009,1013,1019,1023,1025,1026,1029,1033],{"text":1008,"type":766},"If it is strength and conditioning, I recommend focusing on ",{"text":801,"type":766,"marks":1010},[1011],{"type":804,"attrs":1012},{"class":7},{"text":1014,"type":766,"marks":1015},"heavier weights",[1016],{"type":826,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/at-home-heavyweight-boxer-workout-for-beginners",{"text":833,"type":766,"marks":1020},[1021],{"type":804,"attrs":1022},{"class":7},{"text":1024,"type":766},"with fewer reps.",{"type":783},{"text":815,"type":766,"marks":1027},[1028],{"type":810},{"text":801,"type":766,"marks":1030},[1031],{"type":804,"attrs":1032},{"class":7},{"text":1034,"type":766},"Deadlifts, bench press, squats, etc. (6-10 reps).",{"type":762,"content":1036},[1037,1039,1043,1049],{"text":1038,"type":766},"If your focus is martial arts or boxing, this is when you’ll get 4-10 rounds in on the ",{"text":801,"type":766,"marks":1040},[1041],{"type":804,"attrs":1042},{"class":7},{"text":1044,"type":766,"marks":1045},"heavy bag",[1046],{"type":826,"attrs":1047},{"href":1048,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips",{"text":1050,"type":766},", focus mitts, or sparring.",{"type":776,"attrs":1052,"content":1053},{"level":778},[1054,1056],{"text":1055,"type":766},"STEP 5: ACCESSORY WORK",{"type":783},{"type":785,"attrs":1058},{"id":787,"body":1059},[1060],{"_uid":1061,"image":1062,"component":795},"i-b68d8900-0a61-40a3-a111-be333265b0a7",{"id":1063,"alt":1064,"name":7,"focus":48,"title":1064,"filename":1065,"copyright":7,"fieldtype":50},3350020,"Aaron Swenson Doing Squats","https://a.storyblok.com/f/115220/1100x1100/95d84f0909/squats.jpg",{"type":762,"content":1067},[1068,1070,1074,1078,1079,1080,1083,1087,1089,1093,1099,1100,1104,1110],{"text":1069,"type":766},"You should be exhausted by now, so let's go into a little",{"text":833,"type":766,"marks":1071},[1072],{"type":804,"attrs":1073},{"class":7},{"text":1075,"type":766,"marks":1076},"accessory work",[1077],{"type":810},{"text":812,"type":766},{"type":783},{"text":815,"type":766,"marks":1081},[1082],{"type":810},{"text":801,"type":766,"marks":1084},[1085],{"type":804,"attrs":1086},{"class":7},{"text":1088,"type":766},"5-8 minutes of ",{"text":801,"type":766,"marks":1090},[1091],{"type":804,"attrs":1092},{"class":7},{"text":1094,"type":766,"marks":1095},"abs",[1096],{"type":826,"attrs":1097},{"href":1098,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout",{"text":831,"type":766},{"text":833,"type":766,"marks":1101},[1102],{"type":804,"attrs":1103},{"class":7},{"text":1105,"type":766,"marks":1106},"glutes",[1107],{"type":826,"attrs":1108},{"href":1109,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{"text":1111,"type":766},", or anything that you would like to focus on personally.",{"type":776,"attrs":1113,"content":1114},{"level":778},[1115,1117],{"text":1116,"type":766},"STEP 6: COOL DOWN",{"type":783},{"type":785,"attrs":1119},{"id":787,"body":1120},[1121],{"_uid":1122,"image":1123,"component":795},"i-6f04fae8-2f88-4b81-9596-da09c01f9168",{"id":1124,"alt":1125,"name":7,"focus":48,"title":1125,"filename":1126,"copyright":7,"fieldtype":50},3350021,"Aaron Swenson Doing Sit and Reaches","https://a.storyblok.com/f/115220/1100x1100/69e222ee5d/sit_and_reach.jpg",{"type":762,"content":1128},[1129,1131,1135,1142,1146,1148,1152,1158,1160,1161,1164,1168],{"text":1130,"type":766},"You did it! Now let’s ",{"text":801,"type":766,"marks":1132},[1133],{"type":804,"attrs":1134},{"class":7},{"text":1136,"type":766,"marks":1137},"cool down",[1138,1141],{"type":826,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"type":810},{"text":833,"type":766,"marks":1143},[1144],{"type":804,"attrs":1145},{"class":7},{"text":1147,"type":766},"with a little ",{"text":801,"type":766,"marks":1149},[1150],{"type":804,"attrs":1151},{"class":7},{"text":1153,"type":766,"marks":1154},"static stretching",[1155],{"type":826,"attrs":1156},{"href":1157,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":1159,"type":766},". This is when we hold our stretches and focus on flexibility and slowing down the heart rate.",{"type":783},{"text":815,"type":766,"marks":1162},[1163],{"type":810},{"text":801,"type":766,"marks":1165},[1166],{"type":804,"attrs":1167},{"class":7},{"text":1169,"type":766},"Middle splits, sit and reach, and child's pose.",{"type":762,"content":1171},[1172,1174,1178,1184,1188,1194,1198],{"text":1173,"type":766},"There you have it! This is a general outline of how to design your workouts. If you don’t know movements to use for each section, there are plenty of resources on YouTube. I recommend checking out the ",{"text":801,"type":766,"marks":1175},[1176],{"type":804,"attrs":1177},{"class":7},{"text":1179,"type":766,"marks":1180},"FightCamp",[1181],{"type":826,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":833,"type":766,"marks":1185},[1186],{"type":804,"attrs":1187},{"class":7},{"text":1189,"type":766,"marks":1190},"YouTube Channel",[1191],{"type":826,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":829,"linktype":48},"https://bit.ly/3oYefXf",{"text":833,"type":766,"marks":1195},[1196],{"type":804,"attrs":1197},{"class":7},{"text":1199,"type":766},"as well!",{"type":762,"content":1201},[1202],{"text":1203,"type":766},"Happy Training!",{"type":776,"attrs":1205,"content":1207},{"level":1206},3,[1208],{"text":1209,"type":766},"Related Articles",{"type":762,"content":1211},[1212,1217,1218,1224,1225,1231,1232,1238,1239],{"text":1213,"type":766,"marks":1214},"5-Minute Dynamic Warm-Up Routine",[1215],{"type":826,"attrs":1216},{"href":912,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":783},{"text":1219,"type":766,"marks":1220},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1221],{"type":826,"attrs":1222},{"href":1223,"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":783},{"text":1226,"type":766,"marks":1227},"Get Toned Fast With Kickboxing At-Home",[1228],{"type":826,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":783},{"text":1233,"type":766,"marks":1234},"How Many Calories Do You Burn Boxing?: A FightCamp Case Study",[1235],{"type":826,"attrs":1236},{"href":1237,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{"type":783},{"text":1240,"type":766,"marks":1241},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1242],{"type":826,"attrs":1243},{"href":1244,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1246,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1251,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1247,"component":118,"meta_info":1248,"meta_title":7,"block_image":1249,"cover_image":1250,"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},[],[],"2021-07-13 00:00","article",{"_uid":1256,"title":657,"plugin":43,"description":1257},"c6f24cb3-6950-4937-b2e0-dc0573c8628c","Design your workout in SIX easy steps. FightCamp’s Aaron Swenson breaks it down: warm-up, active stretch, hypertrophy, weight training, core work & a cool down.",{"id":1259,"alt":1260,"name":7,"focus":48,"title":1260,"filename":1261,"copyright":7,"fieldtype":50},3349978,"How To Build a Workout In 6 Easy Steps","https://a.storyblok.com/f/115220/2400x990/e58246642a/how-to-build-a-workout-in-6-easy-steps.jpg",[],"how-to-build-a-workout-in-6-easy-steps-boxer-s-guide","blogs/how-to-build-a-workout-in-6-easy-steps-boxer-s-guide",-450,[],60887917,"822799e6-bc36-4e51-8b21-62408be8843f","2021-07-13T14:43:00.000Z",[],["Reactive",1272],[1273,1456,1727,2005,2188,2412],{"name":1274,"created_at":1275,"published_at":1276,"updated_at":1277,"id":1278,"uuid":1279,"content":1280,"slug":1447,"full_slug":1448,"sort_by_date":48,"position":1449,"tag_list":1450,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":1452,"first_published_at":1453,"release_id":48,"lang":60,"path":1454,"alternates":1455,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1281,"faqs":1282,"title":1274,"topic":1299,"author":1314,"content":1315,"category":1429,"schedule":1437,"component":1254,"meta_info":1438,"cover_image":1442,"description":1445,"contributors":1446},"af46e437-bfbd-4a28-91a2-df5259454628",[1283,1287,1291,1295],{"_uid":1284,"answer":1285,"question":1286,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1288,"answer":1289,"question":1290,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1292,"answer":1293,"question":1294,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1296,"answer":1297,"question":1298,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1300,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1312,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1301,"component":39,"meta_info":1309,"block_image":1310,"cover_image":1311,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1302,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1307,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1308,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1303,"component":118,"meta_info":1304,"meta_title":7,"block_image":1305,"cover_image":1306,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":759,"content":1316},[1317,1330,1335,1339,1344,1348,1364,1369,1382,1387,1391,1404,1408,1413,1425],{"type":762,"content":1318},[1319,1321,1328],{"text":1320,"type":766},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1322,"type":766,"marks":1323},"Strength training",[1324],{"type":826,"attrs":1325},{"href":1326,"uuid":48,"anchor":48,"custom":1327,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1329,"type":766}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":776,"attrs":1331,"content":1332},{"level":778},[1333],{"text":1334,"type":766},"Why do Boxers Train Their Neck?",{"type":762,"content":1336},[1337],{"text":1338,"type":766},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":776,"attrs":1340,"content":1341},{"level":778},[1342],{"text":1343,"type":766},"How do Boxers Strength Train Their Neck?",{"type":762,"content":1345},[1346],{"text":1347,"type":766},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":1349,"content":1350},"bullet_list",[1351,1358],{"type":1352,"content":1353},"list_item",[1354],{"type":762,"content":1355},[1356],{"text":1357,"type":766},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1352,"content":1359},[1360],{"type":762,"content":1361},[1362],{"text":1363,"type":766},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":776,"attrs":1365,"content":1366},{"level":778},[1367],{"text":1368,"type":766},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":762,"content":1370},[1371,1373,1380],{"text":1372,"type":766},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1374,"type":766,"marks":1375},"injury",[1376],{"type":826,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"custom":1379,"target":829,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1381,"type":766}," occurring.",{"type":776,"attrs":1383,"content":1384},{"level":778},[1385],{"text":1386,"type":766},"How Often Should Boxers Train Their Neck?",{"type":762,"content":1388},[1389],{"text":1390,"type":766},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":785,"attrs":1392},{"id":1393,"body":1394},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1395],{"_uid":1396,"text":1397,"image":1398,"author":1402,"component":1403},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1399,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1401,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":762,"content":1405},[1406],{"text":1407,"type":766},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":776,"attrs":1409,"content":1410},{"level":778},[1411],{"text":1412,"type":766},"Train Like a Fighter",{"type":762,"content":1414},[1415,1417,1423],{"text":1416,"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":1179,"type":766,"marks":1418},[1419],{"type":826,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"custom":1422,"target":829,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1424,"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":1426},[1427],{"text":1428,"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":1430,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1435,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1436,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1431,"component":118,"meta_info":1432,"meta_title":7,"block_image":1433,"cover_image":1434,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1439,"title":1440,"plugin":43,"description":1441},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1443,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1444,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1451],"featured","22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z","training/{{story.slug}}",[],{"name":1457,"created_at":1458,"published_at":1459,"updated_at":1460,"id":1461,"uuid":1462,"content":1463,"slug":1721,"full_slug":1722,"sort_by_date":48,"position":1723,"tag_list":1724,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":1725,"first_published_at":1459,"release_id":48,"lang":60,"path":1454,"alternates":1726,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1464,"faqs":1465,"title":1457,"topic":1486,"author":1501,"content":1502,"category":1702,"schedule":1710,"component":1254,"meta_info":1711,"cover_image":1715,"description":1719,"contributors":1720},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1466,1470,1474,1478,1482],{"_uid":1467,"answer":1468,"question":1469,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1471,"answer":1472,"question":1473,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1475,"answer":1476,"question":1477,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1479,"answer":1480,"question":1481,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1483,"answer":1484,"question":1485,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1487,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1499,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1500,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1488,"component":39,"meta_info":1496,"block_image":1497,"cover_image":1498,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1489,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1494,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1490,"component":118,"meta_info":1491,"meta_title":7,"block_image":1492,"cover_image":1493,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":759,"content":1503},[1504,1519,1523,1527,1531,1535,1539,1542,1547,1552,1566,1571,1575,1580,1584,1589,1603,1607,1611,1624,1638,1642,1646,1660,1665,1669,1683,1687,1698],{"type":762,"content":1505},[1506,1508,1517],{"text":1507,"type":766},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1509,"type":766,"marks":1510},"interval training",[1511,1515],{"type":826,"attrs":1512},{"href":1513,"uuid":48,"anchor":48,"custom":1514,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1516},"underline",{"text":1518,"type":766}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":762,"content":1520},[1521],{"text":1522,"type":766},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":776,"attrs":1524,"content":1525},{"level":778},[1526],{"text":1469,"type":766},{"type":762,"content":1528},[1529],{"text":1530,"type":766},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":762,"content":1532},[1533],{"text":1534,"type":766},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":776,"attrs":1536,"content":1537},{"level":778},[1538],{"text":1473,"type":766},{"type":762,"content":1540},[1541],{"text":1472,"type":766},{"type":776,"attrs":1543,"content":1544},{"level":778},[1545],{"text":1546,"type":766},"Unique Benefits of HIIT",{"type":776,"attrs":1548,"content":1549},{"level":1206},[1550],{"text":1551,"type":766},"Maximum Effectiveness in Less Time",{"type":762,"content":1553},[1554,1556,1564],{"text":1555,"type":766},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1557,"type":766,"marks":1558},"25-30% more calories",[1559,1563],{"type":826,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"custom":1562,"target":829,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1516},{"text":1565,"type":766}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":776,"attrs":1567,"content":1568},{"level":1206},[1569],{"text":1570,"type":766},"Tones Muscle",{"type":762,"content":1572},[1573],{"text":1574,"type":766},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":776,"attrs":1576,"content":1577},{"level":1206},[1578],{"text":1579,"type":766},"Adds Variety",{"type":762,"content":1581},[1582],{"text":1583,"type":766},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":776,"attrs":1585,"content":1586},{"level":1206},[1587],{"text":1588,"type":766},"Improves Cardiovascular Health",{"type":762,"content":1590},[1591,1593,1601],{"text":1592,"type":766},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1594,"type":766,"marks":1595},"greater improvements in blood pressure",[1596,1600],{"type":826,"attrs":1597},{"href":1598,"uuid":48,"anchor":48,"custom":1599,"target":829,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1516},{"text":1602,"type":766}," and blood sugar than moderate-intensity workouts. ",{"type":776,"attrs":1604,"content":1605},{"level":778},[1606],{"text":1481,"type":766},{"type":762,"content":1608},[1609],{"text":1610,"type":766},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":762,"content":1612},[1613,1615,1622],{"text":1614,"type":766},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1616,"type":766,"marks":1617},"roadwork",[1618,1621],{"type":826,"attrs":1619},{"href":828,"uuid":48,"anchor":48,"custom":1620,"target":829,"linktype":13},{},{"type":1516},{"text":1623,"type":766},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":762,"content":1625},[1626,1628,1636],{"text":1627,"type":766},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1629,"type":766,"marks":1630},"HIIT jump rope workout",[1631,1635],{"type":826,"attrs":1632},{"href":1633,"uuid":48,"anchor":48,"custom":1634,"target":829,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1516},{"text":1637,"type":766}," for a full-body cardio blast in just minutes.",{"type":776,"attrs":1639,"content":1640},{"level":778},[1641],{"text":1485,"type":766},{"type":762,"content":1643},[1644],{"text":1645,"type":766},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":762,"content":1647},[1648,1650,1658],{"text":1649,"type":766},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1651,"type":766,"marks":1652},"10 minutes of HIIT boxing",[1653,1657],{"type":826,"attrs":1654},{"href":1655,"uuid":48,"anchor":48,"custom":1656,"target":829,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1516},{"text":1659,"type":766}," and feel the difference with just one workout.",{"type":776,"attrs":1661,"content":1662},{"level":778},[1663],{"text":1664,"type":766},"Hit With HIIT",{"type":762,"content":1666},[1667],{"text":1668,"type":766},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":762,"content":1670},[1671,1673,1681],{"text":1672,"type":766},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1674,"type":766,"marks":1675},"FightCamp’s extensive library of HIIT workouts",[1676,1680],{"type":826,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"custom":1679,"target":829,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1516},{"text":1682,"type":766},"!",{"type":776,"attrs":1684,"content":1685},{"level":778},[1686],{"text":1412,"type":766},{"type":762,"content":1688},[1689,1690,1696],{"text":1416,"type":766},{"text":1179,"type":766,"marks":1691},[1692,1695],{"type":826,"attrs":1693},{"href":1421,"uuid":48,"anchor":48,"custom":1694,"target":829,"linktype":13},{},{"type":1516},{"text":1697,"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":1699},[1700],{"text":1701,"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":1703,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1708,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1704,"component":118,"meta_info":1705,"meta_title":7,"block_image":1706,"cover_image":1707,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1712,"title":1713,"plugin":43,"description":1714},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1716,"alt":1717,"name":7,"focus":7,"title":1717,"filename":1718,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1451],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1728,"created_at":1729,"published_at":1730,"updated_at":1731,"id":1732,"uuid":1733,"content":1734,"slug":1999,"full_slug":2000,"sort_by_date":48,"position":2001,"tag_list":2002,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2003,"first_published_at":1730,"release_id":48,"lang":60,"path":1454,"alternates":2004,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1735,"faqs":1736,"title":1728,"topic":1757,"author":1314,"content":1772,"category":1980,"schedule":1988,"component":1254,"meta_info":1989,"cover_image":1993,"description":1997,"contributors":1998},"21563324-6383-4226-86da-b9779cd26bde",[1737,1741,1745,1749,1753],{"_uid":1738,"answer":1739,"question":1740,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1742,"answer":1743,"question":1744,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1746,"answer":1747,"question":1748,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1750,"answer":1751,"question":1752,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1754,"answer":1755,"question":1756,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1758,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1770,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1771,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1759,"component":39,"meta_info":1767,"block_image":1768,"cover_image":1769,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1760,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1765,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1761,"component":118,"meta_info":1762,"meta_title":7,"block_image":1763,"cover_image":1764,"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":1773},[1774,1787,1800,1805,1809,1843,1848,1852,1866,1892,1897,1901,1937,1954,1959,1963,1967,1977],{"type":762,"content":1775},[1776,1778,1785],{"text":1777,"type":766},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1779,"type":766,"marks":1780},"close-range",[1781],{"type":826,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"custom":1784,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1786,"type":766}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":785,"attrs":1788},{"id":1789,"body":1790},"52fa91c7-90bf-43d9-8857-79752817914b",[1791],{"url":1792,"_uid":1794,"image":1795,"component":795,"copyright_details":1799},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1796,"alt":1797,"name":7,"focus":48,"title":1797,"filename":1798,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":776,"attrs":1801,"content":1802},{"level":778},[1803],{"text":1804,"type":766},"Rolling Punch Drill",{"type":762,"content":1806},[1807],{"text":1808,"type":766},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1349,"content":1810},[1811,1817,1823,1829],{"type":1352,"content":1812},[1813],{"type":762,"content":1814},[1815],{"text":1816,"type":766},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1352,"content":1818},[1819],{"type":762,"content":1820},[1821],{"text":1822,"type":766},"Bend your knees until your thigh muscles are supporting your weight",{"type":1352,"content":1824},[1825],{"type":762,"content":1826},[1827],{"text":1828,"type":766},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1352,"content":1830},[1831,1835],{"type":762,"content":1832},[1833],{"text":1834,"type":766},"Develop a steady rhythm, and then start mixing punches in",{"type":1349,"content":1836},[1837],{"type":1352,"content":1838},[1839],{"type":762,"content":1840},[1841],{"text":1842,"type":766},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":776,"attrs":1844,"content":1845},{"level":778},[1846],{"text":1847,"type":766},"Danger Close Drill",{"type":762,"content":1849},[1850],{"text":1851,"type":766},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1349,"content":1853},[1854,1860],{"type":1352,"content":1855},[1856],{"type":762,"content":1857},[1858],{"text":1859,"type":766},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1352,"content":1861},[1862],{"type":762,"content":1863},[1864],{"text":1865,"type":766},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":762,"content":1867},[1868,1872,1874,1881,1883,1890],{"text":1869,"type":766,"marks":1870},"Key focus:",[1871],{"type":810},{"text":1873,"type":766}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1875,"type":766,"marks":1876},"hooks",[1877],{"type":826,"attrs":1878},{"href":1879,"uuid":48,"anchor":48,"custom":1880,"target":829,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1882,"type":766}," and ",{"text":1884,"type":766,"marks":1885},"uppercuts",[1886],{"type":826,"attrs":1887},{"href":1888,"uuid":48,"anchor":48,"custom":1889,"target":829,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1891,"type":766},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":776,"attrs":1893,"content":1894},{"level":778},[1895],{"text":1896,"type":766},"Rolling Thunder Drill",{"type":762,"content":1898},[1899],{"text":1900,"type":766},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1349,"content":1902},[1903,1917,1931],{"type":1352,"content":1904},[1905,1909],{"type":762,"content":1906},[1907],{"text":1908,"type":766},"On a heavy bag, set an interval of your choosing",{"type":1349,"content":1910},[1911],{"type":1352,"content":1912},[1913],{"type":762,"content":1914},[1915],{"text":1916,"type":766},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1352,"content":1918},[1919,1923],{"type":762,"content":1920},[1921],{"text":1922,"type":766},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1349,"content":1924},[1925],{"type":1352,"content":1926},[1927],{"type":762,"content":1928},[1929],{"text":1930,"type":766},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1352,"content":1932},[1933],{"type":762,"content":1934},[1935],{"text":1936,"type":766},"Rest for 1 minute in between each round to recover",{"type":762,"content":1938},[1939,1943,1945,1952],{"text":1940,"type":766,"marks":1941},"Tip",[1942],{"type":810},{"text":1944,"type":766},": Maintaining a calm and ",{"text":1946,"type":766,"marks":1947},"steady breath",[1948],{"type":826,"attrs":1949},{"href":1950,"uuid":48,"anchor":48,"custom":1951,"target":829,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1953,"type":766}," will help you establish your rhythm.",{"type":776,"attrs":1955,"content":1956},{"level":778},[1957],{"text":1958,"type":766},"Better, Faster, Stronger",{"type":762,"content":1960},[1961],{"text":1962,"type":766},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":776,"attrs":1964,"content":1965},{"level":778},[1966],{"text":1412,"type":766},{"type":762,"content":1968},[1969,1970,1976],{"text":1416,"type":766},{"text":1179,"type":766,"marks":1971},[1972],{"type":826,"attrs":1973},{"href":1974,"uuid":48,"anchor":48,"custom":1975,"target":829,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1697,"type":766},{"type":762,"content":1978},[1979],{"text":1701,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1981,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1982,"component":118,"meta_info":1983,"meta_title":7,"block_image":1984,"cover_image":1985,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1990,"title":1991,"plugin":43,"description":1992},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1994,"alt":1995,"name":7,"focus":48,"title":1995,"filename":1996,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1451],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2006,"created_at":2007,"published_at":2008,"updated_at":2009,"id":2010,"uuid":2011,"content":2012,"slug":2181,"full_slug":2182,"sort_by_date":48,"position":2183,"tag_list":2184,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2185,"first_published_at":2186,"release_id":48,"lang":60,"path":1454,"alternates":2187,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2013,"faqs":2014,"title":2031,"topic":2032,"author":2047,"content":2048,"category":2165,"schedule":2173,"component":1254,"meta_info":2174,"cover_image":2177,"description":2176,"contributors":2180},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2015,2019,2023,2027],{"_uid":2016,"answer":2017,"question":2018,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2020,"answer":2021,"question":2022,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2024,"answer":2025,"question":2026,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2028,"answer":2029,"question":2030,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2033,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2045,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2034,"component":39,"meta_info":2042,"block_image":2043,"cover_image":2044,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2035,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2040,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2036,"component":118,"meta_info":2037,"meta_title":7,"block_image":2038,"cover_image":2039,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":759,"content":2049},[2050,2063,2068,2073,2085,2088,2093,2104,2107,2112,2123,2127,2131,2136,2149,2153,2162],{"type":762,"content":2051},[2052,2054,2061],{"text":2053,"type":766},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2055,"type":766,"marks":2056},"shadowboxing",[2057],{"type":826,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"custom":2060,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2062,"type":766}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":776,"attrs":2064,"content":2065},{"level":778},[2066],{"text":2067,"type":766},"Why You Should Practice Shadowboxing With Hand Weights",{"type":776,"attrs":2069,"content":2070},{"level":1206},[2071],{"text":2072,"type":766},"1. Speed",{"type":785,"attrs":2074},{"id":2075,"body":2076},"58589914-3cf9-454d-8369-7218c807f59a",[2077],{"url":2078,"_uid":2079,"image":2080,"component":795,"copyright_details":2084},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2081,"alt":2082,"name":7,"focus":48,"title":2082,"filename":2083,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":762,"content":2086},[2087],{"text":2021,"type":766},{"type":776,"attrs":2089,"content":2090},{"level":1206},[2091],{"text":2092,"type":766},"2. Arm Endurance",{"type":785,"attrs":2094},{"id":2075,"body":2095},[2096],{"url":2097,"_uid":2098,"image":2099,"component":795,"copyright_details":2103},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2100,"alt":2101,"name":7,"focus":48,"title":2101,"filename":2102,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":762,"content":2105},[2106],{"text":2025,"type":766},{"type":776,"attrs":2108,"content":2109},{"level":1206},[2110],{"text":2111,"type":766},"3. Cardiovascular Conditioning",{"type":785,"attrs":2113},{"id":2075,"body":2114},[2115],{"url":2116,"_uid":2117,"image":2118,"component":795,"copyright_details":2122},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2119,"alt":2120,"name":7,"focus":48,"title":2120,"filename":2121,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":762,"content":2124},[2125],{"text":2126,"type":766},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":762,"content":2128},[2129],{"text":2130,"type":766},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":776,"attrs":2132,"content":2133},{"level":778},[2134],{"text":2135,"type":766},"Amp Up Your Training",{"type":762,"content":2137},[2138,2140,2147],{"text":2139,"type":766},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2141,"type":766,"marks":2142},"FightCamp Facebook Community",[2143],{"type":826,"attrs":2144},{"href":2145,"uuid":48,"anchor":48,"custom":2146,"target":829,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2148,"type":766}," and let me know.",{"type":776,"attrs":2150,"content":2151},{"level":778},[2152],{"text":1412,"type":766},{"type":762,"content":2154},[2155,2156,2161],{"text":1416,"type":766},{"text":1179,"type":766,"marks":2157},[2158],{"type":826,"attrs":2159},{"href":1421,"uuid":48,"anchor":48,"custom":2160,"target":829,"linktype":13},{},{"text":1697,"type":766},{"type":762,"content":2163},[2164],{"text":1428,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2166,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2171,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2172,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2167,"component":118,"meta_info":2168,"meta_title":7,"block_image":2169,"cover_image":2170,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2175,"title":2031,"plugin":43,"description":2176},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2178,"alt":2006,"name":7,"focus":48,"title":2006,"filename":2179,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1451],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2189,"created_at":2190,"published_at":2191,"updated_at":2192,"id":2193,"uuid":2194,"content":2195,"slug":2405,"full_slug":2406,"sort_by_date":48,"position":2407,"tag_list":2408,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2409,"first_published_at":2410,"release_id":48,"lang":60,"path":1454,"alternates":2411,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2196,"faqs":2197,"title":2189,"topic":2214,"author":740,"content":2229,"category":2390,"schedule":1988,"component":1254,"meta_info":2398,"cover_image":2401,"description":2400,"contributors":2404},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2198,2202,2206,2210],{"_uid":2199,"answer":2200,"question":2201,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2203,"answer":2204,"question":2205,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2207,"answer":2208,"question":2209,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2211,"answer":2212,"question":2213,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2215,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2227,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2228,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2216,"component":39,"meta_info":2224,"block_image":2225,"cover_image":2226,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2217,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2222,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2223,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2218,"component":118,"meta_info":2219,"meta_title":7,"block_image":2220,"cover_image":2221,"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},[],[],{"type":759,"content":2230},[2231,2243,2256,2261,2265,2275,2279,2284,2288,2292,2298,2308,2321,2326,2337,2340,2349,2350,2355,2368,2378,2387],{"type":762,"content":2232},[2233,2235,2241],{"text":2234,"type":766},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":735,"type":766,"marks":2236},[2237],{"type":826,"attrs":2238},{"href":2239,"uuid":48,"anchor":48,"custom":2240,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2242,"type":766}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":785,"attrs":2244},{"id":2245,"body":2246},"0a18151c-90cf-40c6-926a-b258a15847a9",[2247],{"_uid":2248,"link":2249,"image":2251,"title":2253,"component":2255},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2250,"linktype":13,"fieldtype":14,"cached_url":2250},"https://youtu.be/oMc52QTWo1A",{"id":2252,"alt":2253,"name":7,"focus":48,"title":2253,"filename":2254,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":776,"attrs":2257,"content":2258},{"level":778},[2259],{"text":2260,"type":766},"The Rebellious Age",{"type":762,"content":2262},[2263],{"text":2264,"type":766},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":785,"attrs":2266},{"id":2245,"body":2267},[2268],{"url":2269,"_uid":2270,"image":2271,"component":795,"copyright_details":2274},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2272,"alt":735,"name":7,"focus":48,"title":735,"filename":2273,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":762,"content":2276},[2277],{"text":2278,"type":766},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":776,"attrs":2280,"content":2281},{"level":778},[2282],{"text":2283,"type":766},"It’s Time To Spar",{"type":762,"content":2285},[2286],{"text":2287,"type":766},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":762,"content":2289},[2290],{"text":2291,"type":766},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":776,"attrs":2293,"content":2294},{"level":778},[2295,2297],{"text":2296,"type":766},"Humbling Experience and A New Life Path",{"type":783},{"type":785,"attrs":2299},{"id":2245,"body":2300},[2301],{"url":2302,"_uid":2303,"image":2304,"component":795,"copyright_details":2307},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2305,"alt":735,"name":7,"focus":48,"title":735,"filename":2306,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":762,"content":2309},[2310,2312,2319],{"text":2311,"type":766},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2313,"type":766,"marks":2314},"body shot",[2315],{"type":826,"attrs":2316},{"href":2317,"uuid":48,"anchor":48,"custom":2318,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2320,"type":766}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":776,"attrs":2322,"content":2323},{"level":778},[2324,2325],{"text":2213,"type":766},{"type":783},{"type":785,"attrs":2327},{"id":2245,"body":2328},[2329],{"url":2330,"_uid":2331,"image":2332,"component":795,"copyright_details":2336},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2333,"alt":2334,"name":7,"focus":48,"title":2334,"filename":2335,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":762,"content":2338},[2339],{"text":2212,"type":766},{"type":785,"attrs":2341},{"id":2342,"body":2343},"ce079800-7842-415f-8625-1c76bcc86c9f",[2344],{"_uid":2345,"text":2346,"image":2347,"author":2348,"component":1403},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer",{"type":762},{"type":776,"attrs":2351,"content":2352},{"level":778},[2353],{"text":2354,"type":766},"Inspirational FightCamp Trainers",{"type":762,"content":2356},[2357,2359,2366],{"text":2358,"type":766},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2360,"type":766,"marks":2361},"FightCamp Trainers",[2362],{"type":826,"attrs":2363},{"href":2364,"uuid":48,"anchor":48,"custom":2365,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2367,"type":766}," have you covered.",{"type":785,"attrs":2369},{"id":2245,"body":2370},[2371],{"url":2372,"_uid":2373,"image":2374,"component":795,"copyright_details":2377},{"id":7,"url":7,"linktype":1793,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2375,"alt":746,"name":7,"focus":48,"title":746,"filename":2376,"copyright":7,"fieldtype":50},4342659,"https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":762,"content":2379},[2380,2381,2386],{"text":1416,"type":766},{"text":1179,"type":766,"marks":2382},[2383],{"type":826,"attrs":2384},{"href":1421,"uuid":48,"anchor":48,"custom":2385,"target":829,"linktype":13},{},{"text":1697,"type":766},{"type":762,"content":2388},[2389],{"text":1701,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2391,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2396,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2392,"component":118,"meta_info":2393,"meta_title":7,"block_image":2394,"cover_image":2395,"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":2399,"title":2189,"plugin":43,"description":2400},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2402,"alt":2189,"name":7,"focus":48,"title":2189,"filename":2403,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1451],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2413,"created_at":2414,"published_at":2415,"updated_at":2416,"id":2417,"uuid":2418,"content":2419,"slug":2817,"full_slug":2818,"sort_by_date":48,"position":2819,"tag_list":2820,"is_startpage":9,"parent_id":1267,"meta_data":48,"group_id":2821,"first_published_at":2415,"release_id":48,"lang":60,"path":1454,"alternates":2822,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2420,"faqs":2421,"title":2413,"topic":2430,"author":2445,"content":2446,"category":2799,"schedule":1437,"component":1254,"meta_info":2807,"cover_image":2811,"description":2815,"contributors":2816},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2422,2426],{"_uid":2423,"answer":2424,"question":2425,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2427,"answer":2428,"question":2429,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2431,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2443,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2432,"component":39,"meta_info":2440,"block_image":2441,"cover_image":2442,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2433,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2438,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2439,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2434,"component":118,"meta_info":2435,"meta_title":7,"block_image":2436,"cover_image":2437,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":759,"content":2447},[2448,2453,2467,2481,2486,2490,2495,2499,2537,2541,2546,2550,2554,2559,2563,2568,2582,2586,2606,2611,2615,2619,2677,2682,2686,2690,2716,2729,2734,2738,2742,2769,2773,2778,2782,2786,2796],{"type":776,"attrs":2449,"content":2450},{"level":778},[2451],{"text":2452,"type":766},"How to Stay Motivated to Work Out",{"type":762,"content":2454},[2455,2457,2465],{"text":2456,"type":766},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2458,"type":766,"marks":2459},"New Year’s Resolutions",[2460,2464],{"type":826,"attrs":2461},{"href":2462,"uuid":48,"anchor":48,"custom":2463,"target":829,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1516},{"text":2466,"type":766},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":762,"content":2468},[2469,2471,2479],{"text":2470,"type":766},"But what happens if you're looking for motivation to work out in the ",{"text":2472,"type":766,"marks":2473},"middle of summer",[2474,2478],{"type":826,"attrs":2475},{"href":2476,"uuid":48,"anchor":48,"custom":2477,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1516},{"text":2480,"type":766}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":776,"attrs":2482,"content":2483},{"level":778},[2484],{"text":2485,"type":766},"Motivation vs. Determination",{"type":762,"content":2487},[2488],{"text":2489,"type":766},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":776,"attrs":2491,"content":2492},{"level":1206},[2493],{"text":2494,"type":766},"Motivation",{"type":762,"content":2496},[2497],{"text":2498,"type":766},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":1349,"content":2500},[2501,2507,2513,2519,2525,2531],{"type":1352,"content":2502},[2503],{"type":762,"content":2504},[2505],{"text":2506,"type":766},"Movies",{"type":1352,"content":2508},[2509],{"type":762,"content":2510},[2511],{"text":2512,"type":766},"Books",{"type":1352,"content":2514},[2515],{"type":762,"content":2516},[2517],{"text":2518,"type":766},"Quotes",{"type":1352,"content":2520},[2521],{"type":762,"content":2522},[2523],{"text":2524,"type":766},"Speeches",{"type":1352,"content":2526},[2527],{"type":762,"content":2528},[2529],{"text":2530,"type":766},"Social media posts",{"type":1352,"content":2532},[2533],{"type":762,"content":2534},[2535],{"text":2536,"type":766},"Success stories",{"type":762,"content":2538},[2539],{"text":2540,"type":766},"These are things that essentially make you want to start something, like a workout.",{"type":776,"attrs":2542,"content":2543},{"level":1206},[2544],{"text":2545,"type":766},"Determination",{"type":762,"content":2547},[2548],{"text":2549,"type":766},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":762,"content":2551},[2552],{"text":2553,"type":766},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":776,"attrs":2555,"content":2556},{"level":778},[2557],{"text":2558,"type":766},"Finding That Drive",{"type":762,"content":2560},[2561],{"text":2562,"type":766},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":776,"attrs":2564,"content":2565},{"level":1206},[2566],{"text":2567,"type":766},"Working Out at Home",{"type":762,"content":2569},[2570,2572,2580],{"text":2571,"type":766},"The wonderful thing about ",{"text":2573,"type":766,"marks":2574},"working out from home",[2575,2579],{"type":826,"attrs":2576},{"href":2577,"uuid":48,"anchor":48,"custom":2578,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1516},{"text":2581,"type":766}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":762,"content":2583},[2584],{"text":2585,"type":766},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":1349,"content":2587},[2588,2594,2600],{"type":1352,"content":2589},[2590],{"type":762,"content":2591},[2592],{"text":2593,"type":766},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":1352,"content":2595},[2596],{"type":762,"content":2597},[2598],{"text":2599,"type":766},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":1352,"content":2601},[2602],{"type":762,"content":2603},[2604],{"text":2605,"type":766},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":776,"attrs":2607,"content":2608},{"level":1206},[2609],{"text":2610,"type":766},"Staying Committed to Exercising Daily",{"type":762,"content":2612},[2613],{"text":2614,"type":766},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":762,"content":2616},[2617],{"text":2618,"type":766},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":1349,"content":2620},[2621,2627,2633,2639,2651,2665],{"type":1352,"content":2622},[2623],{"type":762,"content":2624},[2625],{"text":2626,"type":766},"Outdoor walks/hikes in nature",{"type":1352,"content":2628},[2629],{"type":762,"content":2630},[2631],{"text":2632,"type":766},"Easy pace swims",{"type":1352,"content":2634},[2635],{"type":762,"content":2636},[2637],{"text":2638,"type":766},"Sauna sessions",{"type":1352,"content":2640},[2641],{"type":762,"content":2642},[2643],{"text":2644,"type":766,"marks":2645},"Low-intensity yoga",[2646,2650],{"type":826,"attrs":2647},{"href":2648,"uuid":48,"anchor":48,"custom":2649,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1516},{"type":1352,"content":2652},[2653],{"type":762,"content":2654},[2655,2663],{"text":2656,"type":766,"marks":2657},"Mobility work",[2658,2662],{"type":826,"attrs":2659},{"href":2660,"uuid":48,"anchor":48,"custom":2661,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1516},{"text":2664,"type":766}," ",{"type":1352,"content":2666},[2667],{"type":762,"content":2668},[2669],{"text":2670,"type":766,"marks":2671},"Stretching",[2672,2676],{"type":826,"attrs":2673},{"href":2674,"uuid":48,"anchor":48,"custom":2675,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1516},{"type":776,"attrs":2678,"content":2679},{"level":1206},[2680],{"text":2681,"type":766},"Morning Workouts Before Starting the Day",{"type":762,"content":2683},[2684],{"text":2685,"type":766},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":762,"content":2687},[2688],{"text":2689,"type":766},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1349,"content":2691},[2692,2698,2704,2710],{"type":1352,"content":2693},[2694],{"type":762,"content":2695},[2696],{"text":2697,"type":766},"Turning off electronics the last hour",{"type":1352,"content":2699},[2700],{"type":762,"content":2701},[2702],{"text":2703,"type":766},"Sleeping in a blacked-out environment",{"type":1352,"content":2705},[2706],{"type":762,"content":2707},[2708],{"text":2709,"type":766},"Getting to bed at the same time each night",{"type":1352,"content":2711},[2712],{"type":762,"content":2713},[2714],{"text":2715,"type":766},"Set out your workout clothes the night before",{"type":762,"content":2717},[2718,2720,2728],{"text":2719,"type":766},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2721,"type":766,"marks":2722},"H.I.I.T. session",[2723,2727],{"type":826,"attrs":2724},{"href":2725,"uuid":48,"anchor":48,"custom":2726,"target":829,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1516},{"text":812,"type":766},{"type":776,"attrs":2730,"content":2731},{"level":1206},[2732],{"text":2733,"type":766},"End-of-Day Workouts",{"type":762,"content":2735},[2736],{"text":2737,"type":766},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":762,"content":2739},[2740],{"text":2741,"type":766},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1349,"content":2743},[2744,2757,2763],{"type":1352,"content":2745},[2746],{"type":762,"content":2747},[2748,2750,2755],{"text":2749,"type":766},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2751,"type":766,"marks":2752},"“why” ",[2753],{"type":2754},"italic",{"text":2756,"type":766},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1352,"content":2758},[2759],{"type":762,"content":2760},[2761],{"text":2762,"type":766},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":1352,"content":2764},[2765],{"type":762,"content":2766},[2767],{"text":2768,"type":766},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":762,"content":2770},[2771],{"text":2772,"type":766},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":776,"attrs":2774,"content":2775},{"level":778},[2776],{"text":2777,"type":766},"Plan Then Execute",{"type":762,"content":2779},[2780],{"text":2781,"type":766},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":776,"attrs":2783,"content":2784},{"level":778},[2785],{"text":1412,"type":766},{"type":762,"content":2787},[2788,2789,2795],{"text":1416,"type":766},{"text":1179,"type":766,"marks":2790},[2791,2794],{"type":826,"attrs":2792},{"href":1421,"uuid":48,"anchor":48,"custom":2793,"target":829,"linktype":13},{},{"type":1516},{"text":1697,"type":766},{"type":762,"content":2797},[2798],{"text":1701,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2800,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2805,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2801,"component":118,"meta_info":2802,"meta_title":7,"block_image":2803,"cover_image":2804,"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":2808,"title":2809,"plugin":43,"description":2810},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2812,"alt":2813,"name":7,"focus":7,"title":2813,"filename":2814,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1451],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1254,"created_at":2824,"published_at":2825,"updated_at":2826,"id":2827,"uuid":2828,"content":2829,"slug":1254,"full_slug":2850,"sort_by_date":48,"position":446,"tag_list":2851,"is_startpage":9,"parent_id":2852,"meta_data":48,"group_id":2853,"first_published_at":2854,"release_id":48,"lang":60,"path":7,"alternates":2855,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2830,"component":2831,"meta_info":2832,"custom_content_list":2834},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2833,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2835,2840,2845],{"_uid":2836,"label":2837,"value":2838,"dev_id":2839,"component":766},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2841,"label":2842,"value":2843,"dev_id":2844,"component":766},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2846,"label":2847,"value":2848,"dev_id":2849,"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",[],1785892848045]