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You want an exercise that is going to target your entire midsection. Better yet, you want an exercise that will fire up your shoulders, glutes, legs, and improve your balance and coordination. One of the best exercise movements you can do is the plank.\n\nThere are many different variations of the basic plank that mainly utilize isometric, or static holds, generally performed for extended periods of time. The goal is to focus on contracting each muscle group properly. This can help you avoid injuries that generally occur from traditional moves such as the crunch or sit-up. Here we will break down the “Around the World” plank variation.","What is the around the world plank?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bfff6850-65a1-41a0-acee-46f7569aec72","Follow these steps to do an around the world plank properly:\n- Begin in a high plank position with your hands directly underneath your shoulders\n- Draw your belly button towards your spine\n- Squeeze and contract your glutes\n- This is your starting position\n- From here, raise your right arm off of the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Next, raise your right leg off the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Raise your left arm off of the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Next, raise your left leg off the ground until it is parallel to the floor\n- Pause for a second, and return to the starting position\n- Continue this pattern until you are finished with the set","How do you do an around the world plank?",{"_uid":676,"answer":677,"question":678,"component":670},"14b50ed6-b8e9-48fe-afa0-13fe059696ca","Key points to focus on while performing Around the World Planks:\n- Keep your back flat\n- Focus on maintaining a braced core and not letting your hips rise or fall\n- Keep your neck in a neutral position with your spine straight\n- Looking down or slightly forward is best\n- Focus on keeping your hips and core stable\n- Execute each arm and leg raise slowly and in a controlled manner\n- Pretend there is a glass of water on your back and you don't want to spill it\n- Your feet should be slightly wider than your hips\n- The wider your base, the more stable you will be","What are some key points to focus on when doing around the world planks?",{"_uid":680,"answer":681,"question":682,"component":670},"5e4c3fe1-f9dd-4b46-898a-72e28ee420c8","When you do an around the world plank, you use the following muscles:\n- Rectus Abdominis\n- Obliques\n- Erector Spinae\n- Quadriceps\n- Glutes\n- Shoulders\n- Hip Flexors","What muscles do you use in an around the world plank?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":113,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":723,"content":724},"doc",[725,731,735,749,756,837,842,846,852,860,873,878,886,897,902,916,927,932,940,950,955,963,974,975,980,1024,1029,1034,1056,1061,1074,1079,1095,1100,1104,1109],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"When it comes to having a functional and strong core, crunches just aren’t going to cut it. You want an exercise that is going to target your entire midsection. Better yet, you want an exercise that will fire up your shoulders, glutes, legs, and improve your balance and coordination. The plank has all of this and more!","text",{"type":726,"content":732},[733],{"text":734,"type":730},"There are many different variations of the basic plank that mainly utilize isometric, or static holds, generally performed for extended periods of time. The goal is to focus on contracting each muscle group properly. This can help you avoid injuries that generally occur from traditional moves such as the crunch or sit-up. Here we will break down the “Around the World” plank variation.",{"type":736,"attrs":737},"blok",{"id":738,"body":739},"190eca4b-7924-4212-b918-a8bcd5e04a0e",[740],{"_uid":741,"link":742,"image":744,"title":746,"component":748},"i-6a1b5008-be75-44f3-bb7c-7f53d3f43b22",{"id":7,"url":743,"linktype":13,"fieldtype":14,"cached_url":743},"https://youtu.be/I_8weynhyzM",{"id":745,"alt":746,"name":7,"focus":48,"title":746,"filename":747,"copyright":7,"fieldtype":50},4476364,"Around The World Plank | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/5c2d81329d/around-the-world-plank-fightcamp-proper-form-technique.png","image_video_link",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":730},"Around The World Plank",{"type":757,"content":758},"bullet_list",[759,786,792,798,804,809,815,820,826,831],{"type":760,"content":761},"list_item",[762,766],{"type":726,"content":763},[764],{"text":765,"type":730},"Begin in a high plank position with your hands directly underneath your shoulders",{"type":757,"content":767},[768,774,780],{"type":760,"content":769},[770],{"type":726,"content":771},[772],{"text":773,"type":730},"Draw your belly button towards your spine",{"type":760,"content":775},[776],{"type":726,"content":777},[778],{"text":779,"type":730},"Squeeze and contract your glutes",{"type":760,"content":781},[782],{"type":726,"content":783},[784],{"text":785,"type":730},"This is your starting position",{"type":760,"content":787},[788],{"type":726,"content":789},[790],{"text":791,"type":730},"From here, raise your right arm off of the ground until it is parallel to the floor",{"type":760,"content":793},[794],{"type":726,"content":795},[796],{"text":797,"type":730},"Pause for a second, and return to the starting position",{"type":760,"content":799},[800],{"type":726,"content":801},[802],{"text":803,"type":730},"Next, raise your right leg off the ground until it is parallel to the floor",{"type":760,"content":805},[806],{"type":726,"content":807},[808],{"text":797,"type":730},{"type":760,"content":810},[811],{"type":726,"content":812},[813],{"text":814,"type":730},"Raise your left leg off of the ground until it is parallel to the floor",{"type":760,"content":816},[817],{"type":726,"content":818},[819],{"text":797,"type":730},{"type":760,"content":821},[822],{"type":726,"content":823},[824],{"text":825,"type":730},"Next, raise your left arm off the ground until it is parallel to the floor",{"type":760,"content":827},[828],{"type":726,"content":829},[830],{"text":797,"type":730},{"type":760,"content":832},[833],{"type":726,"content":834},[835],{"text":836,"type":730},"Continue this pattern until you are finished with the set",{"type":750,"attrs":838,"content":839},{"level":752},[840],{"text":841,"type":730},"Movement Key Points",{"type":726,"content":843},[844],{"text":845,"type":730},"Key points to focus on while performing Around the World Planks:",{"type":750,"attrs":847,"content":849},{"level":848},3,[850],{"text":851,"type":730},"Keep your back flat",{"type":757,"content":853},[854],{"type":760,"content":855},[856],{"type":726,"content":857},[858],{"text":859,"type":730},"Focus on maintaining a braced core and not letting your hips rise or fall",{"type":736,"attrs":861},{"id":738,"body":862},[863],{"url":864,"_uid":866,"image":867,"component":871,"copyright_details":872},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"story","i-546654cf-5a12-4f67-9bf9-e34e6f8c78e3",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},4476443,"Keep a flat back","https://a.storyblok.com/f/115220/700x1100/ae1453e882/keep_a_flat_back.png","content_image",[],{"type":750,"attrs":874,"content":875},{"level":848},[876],{"text":877,"type":730},"Keep your neck straight",{"type":757,"content":879},[880],{"type":760,"content":881},[882],{"type":726,"content":883},[884],{"text":885,"type":730},"Keep your neck in a neutral position with your spine straight",{"type":736,"attrs":887},{"id":738,"body":888},[889],{"url":890,"_uid":891,"image":892,"component":871,"copyright_details":896},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-37df4480-daa1-446f-8cb2-babc46b66be9",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},4476449,"Neck straight","https://a.storyblok.com/f/115220/700x1100/569ecbe7d5/neck_straight.png",[],{"type":750,"attrs":898,"content":899},{"level":848},[900],{"text":901,"type":730},"Focus on keeping your hips and core stable",{"type":757,"content":903},[904,910],{"type":760,"content":905},[906],{"type":726,"content":907},[908],{"text":909,"type":730},"Execute each arm and leg raise slowly and in a controlled manner",{"type":760,"content":911},[912],{"type":726,"content":913},[914],{"text":915,"type":730},"Pretend there is a glass of water on your back and you don't want to spill it",{"type":736,"attrs":917},{"id":738,"body":918},[919],{"url":920,"_uid":921,"image":922,"component":871,"copyright_details":926},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-95fb1319-251b-4dec-a300-93f4d33339d1",{"id":923,"alt":924,"name":7,"focus":48,"title":924,"filename":925,"copyright":7,"fieldtype":50},4476450,"Keep hips and core stable","https://a.storyblok.com/f/115220/700x1100/d3f8a426ff/keep_hips_core_stable.png",[],{"type":750,"attrs":928,"content":929},{"level":848},[930],{"text":931,"type":730},"Look straight ahead",{"type":757,"content":933},[934],{"type":760,"content":935},[936],{"type":726,"content":937},[938],{"text":939,"type":730},"Looking down or slightly forward is best",{"type":736,"attrs":941},{"id":738,"body":942},[943],{"url":944,"_uid":945,"image":946,"component":871,"copyright_details":949},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-60831100-d890-4384-a007-fec0aa38862b",{"id":947,"alt":931,"name":7,"focus":48,"title":931,"filename":948,"copyright":7,"fieldtype":50},4476618,"https://a.storyblok.com/f/115220/700x1100/e38f13c0e5/look_straight_ahead.png",[],{"type":750,"attrs":951,"content":952},{"level":848},[953],{"text":954,"type":730},"Knees should be slightly wider than your hips",{"type":757,"content":956},[957],{"type":760,"content":958},[959],{"type":726,"content":960},[961],{"text":962,"type":730},"The wider your base, the more stable you will be",{"type":736,"attrs":964},{"id":738,"body":965},[966],{"url":967,"_uid":968,"image":969,"component":871,"copyright_details":973},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-9d9f90a5-f308-4378-8855-62de6e9e899d",{"id":970,"alt":971,"name":7,"focus":48,"title":971,"filename":972,"copyright":7,"fieldtype":50},4476615,"Knees slightly wider than hips","https://a.storyblok.com/f/115220/700x1100/e27949a965/knees_wider_than_hips.png",[],{"type":726},{"type":750,"attrs":976,"content":977},{"level":752},[978],{"text":979,"type":730},"Muscles Used",{"type":757,"content":981},[982,988,994,1000,1006,1012,1018],{"type":760,"content":983},[984],{"type":726,"content":985},[986],{"text":987,"type":730},"Rectus Abdominis",{"type":760,"content":989},[990],{"type":726,"content":991},[992],{"text":993,"type":730},"Obliques",{"type":760,"content":995},[996],{"type":726,"content":997},[998],{"text":999,"type":730},"Erector 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Planks",{"type":760,"content":1051},[1052],{"type":726,"content":1053},[1054],{"text":1055,"type":730},"Rest for 30 - 45 seconds between sets",{"type":750,"attrs":1057,"content":1058},{"level":848},[1059],{"text":1060,"type":730},"For Time",{"type":757,"content":1062},[1063,1069],{"type":760,"content":1064},[1065],{"type":726,"content":1066},[1067],{"text":1068,"type":730},"Each “Around the World” Plank = 60 - 120 seconds",{"type":760,"content":1070},[1071],{"type":726,"content":1072},[1073],{"text":1055,"type":730},{"type":750,"attrs":1075,"content":1076},{"level":848},[1077],{"text":1078,"type":730},"Added Challenge",{"type":757,"content":1080},[1081],{"type":760,"content":1082},[1083,1087],{"type":726,"content":1084},[1085],{"text":1086,"type":730},"After each rotation, stop and perform the movement in the opposite direction",{"type":757,"content":1088},[1089],{"type":760,"content":1090},[1091],{"type":726,"content":1092},[1093],{"text":1094,"type":730},"Example: Perform first clockwise, then go back around counter-clockwise",{"type":750,"attrs":1096,"content":1097},{"level":752},[1098],{"text":1099,"type":730},"The Ultimate Plank",{"type":726,"content":1101},[1102],{"text":1103,"type":730},"While all plank variations are great exercises, this version has the added benefit of challenging your body stability and coordination. Plus, if you are properly engaging your glutes and quads, this one move can work the upper, mid, and lower body.",{"type":750,"attrs":1105,"content":1106},{"level":752},[1107],{"text":1108,"type":730},"Train Like a Fighter",{"type":726,"content":1110},[1111,1113,1121],{"text":1112,"type":730},"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":1114,"type":730,"marks":1115},"FightCamp",[1116],{"type":1117,"attrs":1118},"link",{"href":1119,"uuid":48,"anchor":48,"target":1120,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":1122,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1124,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1129,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1130,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1125,"component":118,"meta_info":1126,"meta_title":7,"block_image":1127,"cover_image":1128,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-28 00:00","article",{"_uid":1134,"title":657,"plugin":43,"description":1135},"d3064f8c-f4a9-452c-b0fd-eb1299fcc389","Planks are a great full-body exercise. The Around the World plank takes this movement up a notch by adding balance and coordination skills into the mix.",{"id":1137,"alt":657,"name":7,"focus":48,"title":657,"filename":1138,"copyright":7,"fieldtype":50},4476296,"https://a.storyblok.com/f/115220/2400x990/5e9c8b44bd/how-to-do-an-around-the-world-plank-proper-technique.png",[],"how-to-do-an-around-the-world-plank","blogs/how-to-do-an-around-the-world-plank",-4660,[1144],"featured",60887917,"12bb4e1f-7cf3-49ba-a227-d83436a1eb5d","2022-09-28T14:28:21.529Z","training/{{story.slug}}",[],["Reactive",1151],[1152,1331,1745,1985,2217,2413],{"name":1153,"created_at":1154,"published_at":1155,"updated_at":1156,"id":1157,"uuid":1158,"content":1159,"slug":1325,"full_slug":1326,"sort_by_date":48,"position":1327,"tag_list":1328,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":1329,"first_published_at":1155,"release_id":48,"lang":60,"path":1148,"alternates":1330,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1160,"faqs":1161,"title":1153,"topic":1178,"author":1193,"content":1194,"category":1306,"schedule":1314,"component":1132,"meta_info":1315,"cover_image":1319,"description":1323,"contributors":1324},"52144e3e-d0cf-4037-a459-fad9641f4053",[1162,1166,1170,1174],{"_uid":1163,"answer":1164,"question":1165,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1167,"answer":1168,"question":1169,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1171,"answer":1172,"question":1173,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1175,"answer":1176,"question":1177,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1179,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1191,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1180,"component":39,"meta_info":1188,"block_image":1189,"cover_image":1190,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1182,"component":118,"meta_info":1183,"meta_title":7,"block_image":1184,"cover_image":1185,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1195},[1196,1200,1205,1210,1223,1227,1232,1236,1241,1252,1257,1270,1275,1288,1292,1302],{"type":726,"content":1197},[1198],{"text":1199,"type":730},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":750,"attrs":1201,"content":1202},{"level":752},[1203],{"text":1204,"type":730},"4 Ways To Tire Out Your Opponent",{"type":750,"attrs":1206,"content":1207},{"level":848},[1208],{"text":1209,"type":730},"A Consistent Body Attack",{"type":726,"content":1211},[1212,1214,1221],{"text":1213,"type":730},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1215,"type":730,"marks":1216},"opponent’s body",[1217],{"type":1117,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1222,"type":730},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":726,"content":1224},[1225],{"text":1226,"type":730},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":750,"attrs":1228,"content":1229},{"level":848},[1230],{"text":1231,"type":730},"Constant Pressure",{"type":726,"content":1233},[1234],{"text":1235,"type":730},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":750,"attrs":1237,"content":1238},{"level":848},[1239],{"text":1240,"type":730},"Cut Off the Ring ",{"type":726,"content":1242},[1243,1250],{"text":1244,"type":730,"marks":1245},"Cutting off the space",[1246],{"type":1117,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"custom":1249,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1251,"type":730}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":750,"attrs":1253,"content":1254},{"level":848},[1255],{"text":1256,"type":730},"Attack the Arms",{"type":726,"content":1258},[1259,1261,1268],{"text":1260,"type":730},"This is a favorite trick of ",{"text":1262,"type":730,"marks":1263},"Canelo Alvarez",[1264],{"type":1117,"attrs":1265},{"href":1266,"uuid":48,"anchor":48,"custom":1267,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1269,"type":730}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":750,"attrs":1271,"content":1272},{"level":752},[1273],{"text":1274,"type":730},"Sapping Their Strength",{"type":726,"content":1276},[1277,1279,1286],{"text":1278,"type":730},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1280,"type":730,"marks":1281},"Mike Tyson",[1282],{"type":1117,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"custom":1285,"target":1120,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1287,"type":730}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":750,"attrs":1289,"content":1290},{"level":752},[1291],{"text":1108,"type":730},{"type":726,"content":1293},[1294,1295,1300],{"text":1112,"type":730},{"text":1114,"type":730,"marks":1296},[1297],{"type":1117,"attrs":1298},{"href":1119,"uuid":48,"anchor":48,"custom":1299,"target":1120,"linktype":13},{},{"text":1301,"type":730}," 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":726,"content":1303},[1304],{"text":1305,"type":730},"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":1307,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1312,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1308,"component":118,"meta_info":1309,"meta_title":7,"block_image":1310,"cover_image":1311,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":1316,"title":1317,"plugin":43,"description":1318},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1320,"alt":1321,"name":7,"focus":48,"title":1321,"filename":1322,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1144],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1332,"created_at":1333,"published_at":1334,"updated_at":1335,"id":1336,"uuid":1337,"content":1338,"slug":1738,"full_slug":1739,"sort_by_date":48,"position":1740,"tag_list":1741,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":1742,"first_published_at":1743,"release_id":48,"lang":60,"path":1148,"alternates":1744,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1339,"faqs":1340,"title":1332,"topic":1361,"author":704,"content":1376,"category":1722,"schedule":1730,"component":1132,"meta_info":1731,"cover_image":1734,"description":1733,"contributors":1737},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1341,1345,1349,1353,1357],{"_uid":1342,"answer":1343,"question":1344,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1346,"answer":1347,"question":1348,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1350,"answer":1351,"question":1352,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1354,"answer":1355,"question":1356,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1358,"answer":1359,"question":1360,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1362,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1374,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1375,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1363,"component":39,"meta_info":1371,"block_image":1372,"cover_image":1373,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1364,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1369,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1365,"component":118,"meta_info":1366,"meta_title":7,"block_image":1367,"cover_image":1368,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":1377},[1378,1382,1385,1397,1402,1407,1472,1477,1503,1507,1511,1516,1524,1536,1541,1552,1557,1568,1573,1584,1589,1601,1606,1617,1621,1641,1645,1649,1669,1673,1692,1697,1709,1713],{"type":726,"content":1379},[1380],{"text":1381,"type":730},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":726,"content":1383},[1384],{"text":1343,"type":730},{"type":736,"attrs":1386},{"id":1387,"body":1388},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1389],{"_uid":1390,"link":1391,"image":1393,"title":1395,"component":748},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1392,"linktype":13,"fieldtype":14,"cached_url":1392},"https://pin.it/2zdpNMs",{"id":1394,"alt":1395,"name":7,"focus":48,"title":1395,"filename":1396,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":750,"attrs":1398,"content":1399},{"level":752},[1400],{"text":1401,"type":730},"Top Rock Step-By-Step",{"type":750,"attrs":1403,"content":1404},{"level":848},[1405],{"text":1406,"type":730},"The Feet",{"type":757,"content":1408},[1409,1415,1435,1441,1460,1466],{"type":760,"content":1410},[1411],{"type":726,"content":1412},[1413],{"text":1414,"type":730},"Begin by starting in an athletic stance on the balls of your feet",{"type":760,"content":1416},[1417,1421],{"type":726,"content":1418},[1419],{"text":1420,"type":730},"To start, being by doing a “step out”",{"type":757,"content":1422},[1423,1429],{"type":760,"content":1424},[1425],{"type":726,"content":1426},[1427],{"text":1428,"type":730},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":760,"content":1430},[1431],{"type":726,"content":1432},[1433],{"text":1434,"type":730},"Pause for a half-second",{"type":760,"content":1436},[1437],{"type":726,"content":1438},[1439],{"text":1440,"type":730},"Return to the starting stance by performing a slight hop backward",{"type":760,"content":1442},[1443,1447],{"type":726,"content":1444},[1445],{"text":1446,"type":730},"Once returned, perform the opposite foot “step out”",{"type":757,"content":1448},[1449,1455],{"type":760,"content":1450},[1451],{"type":726,"content":1452},[1453],{"text":1454,"type":730},"Make sure the step out is in front of the opposite foot and crosses over",{"type":760,"content":1456},[1457],{"type":726,"content":1458},[1459],{"text":1434,"type":730},{"type":760,"content":1461},[1462],{"type":726,"content":1463},[1464],{"text":1465,"type":730},"Hop back to the starting position",{"type":760,"content":1467},[1468],{"type":726,"content":1469},[1470],{"text":1471,"type":730},"Continue Top Rocking for the remainder of the set",{"type":750,"attrs":1473,"content":1474},{"level":848},[1475],{"text":1476,"type":730},"The Arms",{"type":757,"content":1478},[1479,1485,1491,1497],{"type":760,"content":1480},[1481],{"type":726,"content":1482},[1483],{"text":1484,"type":730},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":760,"content":1486},[1487],{"type":726,"content":1488},[1489],{"text":1490,"type":730},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":760,"content":1492},[1493],{"type":726,"content":1494},[1495],{"text":1496,"type":730},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":760,"content":1498},[1499],{"type":726,"content":1500},[1501],{"text":1502,"type":730},"Continue using this arm motion to help with rhythm and balance",{"type":750,"attrs":1504,"content":1505},{"level":752},[1506],{"text":841,"type":730},{"type":726,"content":1508},[1509],{"text":1510,"type":730},"Here are some key things to focus on while performing the Top Rock:",{"type":750,"attrs":1512,"content":1513},{"level":848},[1514],{"text":1515,"type":730},"Start by swinging your arms",{"type":757,"content":1517},[1518],{"type":760,"content":1519},[1520],{"type":726,"content":1521},[1522],{"text":1523,"type":730},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":736,"attrs":1525},{"id":1526,"body":1527},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1528],{"url":1529,"_uid":1530,"image":1531,"component":871,"copyright_details":1535},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1532,"alt":1533,"name":7,"focus":48,"title":1533,"filename":1534,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":750,"attrs":1537,"content":1538},{"level":848},[1539],{"text":1540,"type":730},"On each hop back, your arms should cross in front of your chest",{"type":736,"attrs":1542},{"id":1526,"body":1543},[1544],{"url":1545,"_uid":1546,"image":1547,"component":871,"copyright_details":1551},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1548,"alt":1549,"name":7,"focus":48,"title":1549,"filename":1550,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":750,"attrs":1553,"content":1554},{"level":848},[1555],{"text":1556,"type":730},"One foot should cross at a time",{"type":736,"attrs":1558},{"id":1526,"body":1559},[1560],{"url":1561,"_uid":1562,"image":1563,"component":871,"copyright_details":1567},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1564,"alt":1565,"name":7,"focus":48,"title":1565,"filename":1566,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":750,"attrs":1569,"content":1570},{"level":848},[1571],{"text":1572,"type":730},"Perform the movement by staying on the balls of your feet",{"type":736,"attrs":1574},{"id":1526,"body":1575},[1576],{"url":1577,"_uid":1578,"image":1579,"component":871,"copyright_details":1583},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1580,"alt":1581,"name":7,"focus":48,"title":1581,"filename":1582,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":750,"attrs":1585,"content":1586},{"level":848},[1587],{"text":1588,"type":730},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":736,"attrs":1590},{"id":1591,"body":1592},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1593],{"url":1594,"_uid":1595,"image":1596,"component":871,"copyright_details":1600},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1597,"alt":1598,"name":7,"focus":48,"title":1598,"filename":1599,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":750,"attrs":1602,"content":1603},{"level":848},[1604],{"text":1605,"type":730},"Stay loose and have fun!",{"type":736,"attrs":1607},{"id":1526,"body":1608},[1609],{"url":1610,"_uid":1611,"image":1612,"component":871,"copyright_details":1616},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1613,"alt":1614,"name":7,"focus":48,"title":1614,"filename":1615,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":750,"attrs":1618,"content":1619},{"level":752},[1620],{"text":979,"type":730},{"type":757,"content":1622},[1623,1629,1635],{"type":760,"content":1624},[1625],{"type":726,"content":1626},[1627],{"text":1628,"type":730},"Deltoids",{"type":760,"content":1630},[1631],{"type":726,"content":1632},[1633],{"text":1634,"type":730},"Core",{"type":760,"content":1636},[1637],{"type":726,"content":1638},[1639],{"text":1640,"type":730},"Calves",{"type":750,"attrs":1642,"content":1643},{"level":752},[1644],{"text":1028,"type":730},{"type":750,"attrs":1646,"content":1647},{"level":848},[1648],{"text":1033,"type":730},{"type":757,"content":1650},[1651,1657,1663],{"type":760,"content":1652},[1653],{"type":726,"content":1654},[1655],{"text":1656,"type":730},"Perform 3-6 sets",{"type":760,"content":1658},[1659],{"type":726,"content":1660},[1661],{"text":1662,"type":730},"12-20 repetitions each way",{"type":760,"content":1664},[1665],{"type":726,"content":1666},[1667],{"text":1668,"type":730},"Rest 30-45 seconds between sets",{"type":750,"attrs":1670,"content":1671},{"level":848},[1672],{"text":1060,"type":730},{"type":757,"content":1674},[1675,1680,1686],{"type":760,"content":1676},[1677],{"type":726,"content":1678},[1679],{"text":1656,"type":730},{"type":760,"content":1681},[1682],{"type":726,"content":1683},[1684],{"text":1685,"type":730},"Perform for 30-90 seconds",{"type":760,"content":1687},[1688],{"type":726,"content":1689},[1690],{"text":1691,"type":730},"Rest 45-60 seconds between sets",{"type":750,"attrs":1693,"content":1694},{"level":752},[1695],{"text":1696,"type":730},"Dance Moves For Boxers",{"type":726,"content":1698},[1699,1701,1707],{"text":1700,"type":730},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":699,"type":730,"marks":1702},[1703],{"type":1117,"attrs":1704},{"href":1705,"uuid":48,"anchor":48,"custom":1706,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1708,"type":730},". ",{"type":750,"attrs":1710,"content":1711},{"level":752},[1712],{"text":1108,"type":730},{"type":726,"content":1714},[1715,1716,1721],{"text":1112,"type":730},{"text":1114,"type":730,"marks":1717},[1718],{"type":1117,"attrs":1719},{"href":1119,"uuid":48,"anchor":48,"custom":1720,"target":1120,"linktype":13},{},{"text":1122,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1723,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1728,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1724,"component":118,"meta_info":1725,"meta_title":7,"block_image":1726,"cover_image":1727,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1732,"title":1332,"plugin":43,"description":1733},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1735,"alt":1332,"name":7,"focus":48,"title":1332,"filename":1736,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1144],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1746,"created_at":1747,"published_at":1748,"updated_at":1749,"id":1750,"uuid":1751,"content":1752,"slug":1978,"full_slug":1979,"sort_by_date":48,"position":1980,"tag_list":1981,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":1982,"first_published_at":1983,"release_id":48,"lang":60,"path":1148,"alternates":1984,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1753,"faqs":1754,"title":1746,"topic":1763,"author":1778,"content":1779,"category":1959,"schedule":1967,"component":1132,"meta_info":1968,"cover_image":1972,"description":1976,"contributors":1977},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1755,1759],{"_uid":1756,"answer":1757,"question":1758,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1760,"answer":1761,"question":1762,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1764,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1776,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1765,"component":39,"meta_info":1773,"block_image":1774,"cover_image":1775,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1766,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1771,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1767,"component":118,"meta_info":1768,"meta_title":7,"block_image":1769,"cover_image":1770,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":1780},[1781,1786,1790,1795,1799,1804,1808,1834,1839,1843,1848,1852,1857,1861,1866,1879,1884,1897,1902,1906,1911,1915,1920,1924,1929,1933,1938,1942,1947],{"type":750,"attrs":1782,"content":1783},{"level":752},[1784],{"text":1785,"type":730},"Staying Safe While Exercising in the Cold",{"type":726,"content":1787},[1788],{"text":1789,"type":730},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":750,"attrs":1791,"content":1792},{"level":848},[1793],{"text":1794,"type":730},"Watch the Windchill",{"type":726,"content":1796},[1797],{"text":1798,"type":730},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":750,"attrs":1800,"content":1801},{"level":848},[1802],{"text":1803,"type":730},"Protect Your Extremities",{"type":726,"content":1805},[1806],{"text":1807,"type":730},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":757,"content":1809},[1810,1816,1822,1828],{"type":760,"content":1811},[1812],{"type":726,"content":1813},[1814],{"text":1815,"type":730},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":760,"content":1817},[1818],{"type":726,"content":1819},[1820],{"text":1821,"type":730},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":760,"content":1823},[1824],{"type":726,"content":1825},[1826],{"text":1827,"type":730},"Wear a hat or headband that covers your ears",{"type":760,"content":1829},[1830],{"type":726,"content":1831},[1832],{"text":1833,"type":730},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":750,"attrs":1835,"content":1836},{"level":848},[1837],{"text":1838,"type":730},"Wear Layers",{"type":726,"content":1840},[1841],{"text":1842,"type":730},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":750,"attrs":1844,"content":1845},{"level":848},[1846],{"text":1847,"type":730},"Don’t Forget Sunscreen",{"type":726,"content":1849},[1850],{"text":1851,"type":730},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":750,"attrs":1853,"content":1854},{"level":752},[1855],{"text":1856,"type":730},"Getting Motivated to Workout in the Cold ",{"type":726,"content":1858},[1859],{"text":1860,"type":730},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":750,"attrs":1862,"content":1863},{"level":848},[1864],{"text":1865,"type":730},"Invest in New Activewear",{"type":726,"content":1867},[1868,1870,1877],{"text":1869,"type":730},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1871,"type":730,"marks":1872},"new workout gear",[1873],{"type":1117,"attrs":1874},{"href":1875,"uuid":48,"anchor":48,"custom":1876,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1878,"type":730}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":750,"attrs":1880,"content":1881},{"level":848},[1882],{"text":1883,"type":730},"Find a Workout Buddy",{"type":726,"content":1885},[1886,1888,1895],{"text":1887,"type":730},"Accountability! Accountability! Accountability! Finding a ",{"text":1889,"type":730,"marks":1890},"workout buddy",[1891],{"type":1117,"attrs":1892},{"href":1893,"uuid":48,"anchor":48,"custom":1894,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1896,"type":730}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":750,"attrs":1898,"content":1899},{"level":848},[1900],{"text":1901,"type":730},"Benefits of Working Out in the Cold",{"type":726,"content":1903},[1904],{"text":1905,"type":730},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":750,"attrs":1907,"content":1908},{"level":848},[1909],{"text":1910,"type":730},"Combat Seasonal Affective Disorder",{"type":726,"content":1912},[1913],{"text":1914,"type":730},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":750,"attrs":1916,"content":1917},{"level":848},[1918],{"text":1919,"type":730},"Boost Your Immune System",{"type":726,"content":1921},[1922],{"text":1923,"type":730},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":750,"attrs":1925,"content":1926},{"level":848},[1927],{"text":1928,"type":730},"Diverse Training Options",{"type":726,"content":1930},[1931],{"text":1932,"type":730},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":750,"attrs":1934,"content":1935},{"level":848},[1936],{"text":1937,"type":730},"Burn More Calories",{"type":726,"content":1939},[1940],{"text":1941,"type":730},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":750,"attrs":1943,"content":1944},{"level":752},[1945],{"text":1946,"type":730},"Train Like a Fighter in the Cold",{"type":726,"content":1948},[1949,1951,1958],{"text":1950,"type":730},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1114,"type":730,"marks":1952},[1953,1956],{"type":1117,"attrs":1954},{"href":1119,"uuid":48,"anchor":48,"custom":1955,"target":1120,"linktype":13},{},{"type":1957},"underline",{"text":1122,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1960,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1965,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1961,"component":118,"meta_info":1962,"meta_title":7,"block_image":1963,"cover_image":1964,"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},[],[],"2023-01-29 00:00",{"_uid":1969,"title":1970,"plugin":43,"description":1971},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1973,"alt":1974,"name":7,"focus":7,"title":1974,"filename":1975,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1144],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1986,"created_at":1987,"published_at":1988,"updated_at":1989,"id":1990,"uuid":1991,"content":1992,"slug":2210,"full_slug":2211,"sort_by_date":48,"position":2212,"tag_list":2213,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":2214,"first_published_at":2215,"release_id":48,"lang":60,"path":1148,"alternates":2216,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1993,"faqs":1994,"title":1986,"topic":2015,"author":1778,"content":2030,"category":2192,"schedule":2200,"component":1132,"meta_info":2201,"cover_image":2205,"description":2204,"contributors":2209},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1995,1999,2003,2007,2011],{"_uid":1996,"answer":1997,"question":1998,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2000,"answer":2001,"question":2002,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2004,"answer":2005,"question":2006,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2008,"answer":2009,"question":2010,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2012,"answer":2013,"question":2014,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2016,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2028,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2029,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2017,"component":39,"meta_info":2025,"block_image":2026,"cover_image":2027,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2018,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2023,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2024,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2019,"component":118,"meta_info":2020,"meta_title":7,"block_image":2021,"cover_image":2022,"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},[],[],{"type":723,"content":2031},[2032,2036,2040,2044,2057,2061,2065,2070,2082,2095,2100,2111,2115,2137,2142,2153,2166,2171,2175,2179,2188],{"type":726,"content":2033},[2034],{"text":2035,"type":730},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":726,"content":2037},[2038],{"text":2039,"type":730},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":750,"attrs":2041,"content":2042},{"level":752},[2043],{"text":1998,"type":730},{"type":726,"content":2045},[2046,2048,2055],{"text":2047,"type":730},"According to the ",{"text":2049,"type":730,"marks":2050},"Mayo Clinic",[2051],{"type":1117,"attrs":2052},{"href":2053,"uuid":48,"anchor":48,"custom":2054,"target":1120,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2056,"type":730},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":726,"content":2058},[2059],{"text":2060,"type":730},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":726,"content":2062},[2063],{"text":2064,"type":730},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":750,"attrs":2066,"content":2067},{"level":752},[2068],{"text":2069,"type":730},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":736,"attrs":2071},{"id":2072,"body":2073},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2074],{"url":2075,"_uid":2076,"image":2077,"component":871,"copyright_details":2081},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2078,"alt":2079,"name":7,"focus":48,"title":2079,"filename":2080,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":726,"content":2083},[2084,2086,2093],{"text":2085,"type":730},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2087,"type":730,"marks":2088},"burn more calories",[2089],{"type":1117,"attrs":2090},{"href":2091,"uuid":48,"anchor":48,"custom":2092,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2094,"type":730}," even after you’re done working out.",{"type":750,"attrs":2096,"content":2097},{"level":752},[2098],{"text":2099,"type":730},"Kickboxing Is A Full Body Workout",{"type":736,"attrs":2101},{"id":2072,"body":2102},[2103],{"url":2104,"_uid":2105,"image":2106,"component":871,"copyright_details":2110},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2107,"alt":2108,"name":7,"focus":48,"title":2108,"filename":2109,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":726,"content":2112},[2113],{"text":2114,"type":730},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":726,"content":2116},[2117,2119,2126,2128,2135],{"text":2118,"type":730},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2120,"type":730,"marks":2121},"all-level lower body workout",[2122],{"type":1117,"attrs":2123},{"href":2124,"uuid":48,"anchor":48,"custom":2125,"target":1120,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2127,"type":730}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2129,"type":730,"marks":2130},"upper body workout",[2131],{"type":1117,"attrs":2132},{"href":2133,"uuid":48,"anchor":48,"custom":2134,"target":1120,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2136,"type":730}," led by Flo Master.",{"type":750,"attrs":2138,"content":2139},{"level":752},[2140],{"text":2141,"type":730},"Boxing Can Be Low-Impact",{"type":736,"attrs":2143},{"id":2072,"body":2144},[2145],{"url":2146,"_uid":2147,"image":2148,"component":871,"copyright_details":2152},{"id":7,"url":7,"linktype":865,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2149,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2151,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":726,"content":2154},[2155,2157,2164],{"text":2156,"type":730},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2158,"type":730,"marks":2159},"shadowboxing",[2160],{"type":1117,"attrs":2161},{"href":2162,"uuid":48,"anchor":48,"custom":2163,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2165,"type":730}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":750,"attrs":2167,"content":2168},{"level":752},[2169],{"text":2170,"type":730},"Kick Boring Cardio To The Curb",{"type":726,"content":2172},[2173],{"text":2174,"type":730},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":750,"attrs":2176,"content":2177},{"level":752},[2178],{"text":1108,"type":730},{"type":726,"content":2180},[2181,2182,2187],{"text":1112,"type":730},{"text":1114,"type":730,"marks":2183},[2184],{"type":1117,"attrs":2185},{"href":1119,"uuid":48,"anchor":48,"custom":2186,"target":1120,"linktype":13},{},{"text":1301,"type":730},{"type":726,"content":2189},[2190],{"text":2191,"type":730},"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":2193,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2198,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2199,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2194,"component":118,"meta_info":2195,"meta_title":7,"block_image":2196,"cover_image":2197,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2202,"title":2203,"plugin":43,"description":2204},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2206,"alt":2207,"name":7,"focus":48,"title":2207,"filename":2208,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1144],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2218,"created_at":2219,"published_at":2220,"updated_at":2221,"id":2222,"uuid":2223,"content":2224,"slug":2407,"full_slug":2408,"sort_by_date":48,"position":2409,"tag_list":2410,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":2411,"first_published_at":2220,"release_id":48,"lang":60,"path":1148,"alternates":2412,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2225,"faqs":2226,"title":2218,"topic":2231,"author":1193,"content":2246,"category":2388,"schedule":2396,"component":1132,"meta_info":2397,"cover_image":2401,"description":2405,"contributors":2406},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2227],{"_uid":2228,"answer":2229,"question":2230,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2232,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2244,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2233,"component":39,"meta_info":2241,"block_image":2242,"cover_image":2243,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2234,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2239,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2240,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2235,"component":118,"meta_info":2236,"meta_title":7,"block_image":2237,"cover_image":2238,"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},[],[],{"type":723,"content":2247},[2248,2252,2257,2262,2285,2290,2314,2319,2333,2338,2352,2357,2361,2366,2370,2374,2385],{"type":726,"content":2249},[2250],{"text":2251,"type":730},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":750,"attrs":2253,"content":2254},{"level":752},[2255],{"text":2256,"type":730},"5 Ways to Shake Up Your Cardio",{"type":750,"attrs":2258,"content":2259},{"level":848},[2260],{"text":2261,"type":730},"Swimming",{"type":726,"content":2263},[2264,2266,2273,2275,2283],{"text":2265,"type":730},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2267,"type":730,"marks":2268},"Flo Master’s",[2269,2272],{"type":1117,"attrs":2270},{"href":1705,"uuid":48,"anchor":48,"custom":2271,"target":1120,"linktype":13},{},{"type":1957},{"text":2274,"type":730}," favorite forms of ",{"text":2276,"type":730,"marks":2277},"active recovery",[2278,2282],{"type":1117,"attrs":2279},{"href":2280,"uuid":48,"anchor":48,"custom":2281,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1957},{"text":2284,"type":730}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":750,"attrs":2286,"content":2287},{"level":848},[2288],{"text":2289,"type":730},"Tabata Bag Drills",{"type":726,"content":2291},[2292,2294,2302,2304,2312],{"text":2293,"type":730},"One great way to get your anaerobic endurance up is with ",{"text":2295,"type":730,"marks":2296},"Tabata",[2297,2301],{"type":1117,"attrs":2298},{"href":2299,"uuid":48,"anchor":48,"custom":2300,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1957},{"text":2303,"type":730}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2305,"type":730,"marks":2306},"FightCamp App",[2307,2311],{"type":1117,"attrs":2308},{"href":2309,"uuid":48,"anchor":48,"custom":2310,"target":1120,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1957},{"text":2313,"type":730}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":750,"attrs":2315,"content":2316},{"level":848},[2317],{"text":2318,"type":730},"Footwork Heavy Sports",{"type":726,"content":2320},[2321,2323,2331],{"text":2322,"type":730},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2324,"type":730,"marks":2325},"dancing",[2326,2330],{"type":1117,"attrs":2327},{"href":2328,"uuid":48,"anchor":48,"custom":2329,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1957},{"text":2332,"type":730}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":750,"attrs":2334,"content":2335},{"level":848},[2336],{"text":2337,"type":730},"Hiking",{"type":726,"content":2339},[2340,2342,2350],{"text":2341,"type":730},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2343,"type":730,"marks":2344},"healthy snacks",[2345,2349],{"type":1117,"attrs":2346},{"href":2347,"uuid":48,"anchor":48,"custom":2348,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1957},{"text":2351,"type":730},"! ",{"type":750,"attrs":2353,"content":2354},{"level":848},[2355],{"text":2356,"type":730},"Shadowboxing Punchouts",{"type":726,"content":2358},[2359],{"text":2360,"type":730},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":750,"attrs":2362,"content":2363},{"level":752},[2364],{"text":2365,"type":730},"Shaking Up Your Cardio",{"type":726,"content":2367},[2368],{"text":2369,"type":730},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":750,"attrs":2371,"content":2372},{"level":752},[2373],{"text":1108,"type":730},{"type":726,"content":2375},[2376,2377,2383],{"text":1112,"type":730},{"text":1114,"type":730,"marks":2378},[2379,2382],{"type":1117,"attrs":2380},{"href":1119,"uuid":48,"anchor":48,"custom":2381,"target":1120,"linktype":13},{},{"type":1957},{"text":2384,"type":730}," 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":726,"content":2386},[2387],{"text":1305,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2389,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2390,"component":118,"meta_info":2391,"meta_title":7,"block_image":2392,"cover_image":2393,"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},[],[],"2023-01-23 00:00",{"_uid":2398,"title":2399,"plugin":43,"description":2400},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2402,"alt":2403,"name":7,"focus":7,"title":2403,"filename":2404,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1144],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2414,"created_at":2415,"published_at":2416,"updated_at":2417,"id":2418,"uuid":2419,"content":2420,"slug":2676,"full_slug":2677,"sort_by_date":48,"position":2678,"tag_list":2679,"is_startpage":9,"parent_id":1145,"meta_data":48,"group_id":2680,"first_published_at":2416,"release_id":48,"lang":60,"path":1148,"alternates":2681,"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":2421,"faqs":2422,"title":2414,"topic":2443,"author":2458,"content":2459,"category":2657,"schedule":2665,"component":1132,"meta_info":2666,"cover_image":2670,"description":2674,"contributors":2675},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2423,2427,2431,2435,2439],{"_uid":2424,"answer":2425,"question":2426,"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":2428,"answer":2429,"question":2430,"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":2432,"answer":2433,"question":2434,"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":2436,"answer":2437,"question":2438,"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":2440,"answer":2441,"question":2442,"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":2444,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2456,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2445,"component":39,"meta_info":2453,"block_image":2454,"cover_image":2455,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2446,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2451,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2447,"component":118,"meta_info":2448,"meta_title":7,"block_image":2449,"cover_image":2450,"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":723,"content":2460},[2461,2475,2479,2483,2487,2491,2495,2498,2503,2508,2522,2527,2531,2536,2540,2545,2559,2563,2567,2581,2595,2599,2603,2617,2622,2626,2640,2644,2654],{"type":726,"content":2462},[2463,2465,2473],{"text":2464,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2466,"type":730,"marks":2467},"interval training",[2468,2472],{"type":1117,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1957},{"text":2474,"type":730}," 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":726,"content":2476},[2477],{"text":2478,"type":730},"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":750,"attrs":2480,"content":2481},{"level":752},[2482],{"text":2426,"type":730},{"type":726,"content":2484},[2485],{"text":2486,"type":730},"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":726,"content":2488},[2489],{"text":2490,"type":730},"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":750,"attrs":2492,"content":2493},{"level":752},[2494],{"text":2430,"type":730},{"type":726,"content":2496},[2497],{"text":2429,"type":730},{"type":750,"attrs":2499,"content":2500},{"level":752},[2501],{"text":2502,"type":730},"Unique Benefits of HIIT",{"type":750,"attrs":2504,"content":2505},{"level":848},[2506],{"text":2507,"type":730},"Maximum Effectiveness in Less Time",{"type":726,"content":2509},[2510,2512,2520],{"text":2511,"type":730},"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":2513,"type":730,"marks":2514},"25-30% more calories",[2515,2519],{"type":1117,"attrs":2516},{"href":2517,"uuid":48,"anchor":48,"custom":2518,"target":1120,"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":1957},{"text":2521,"type":730}," 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":750,"attrs":2523,"content":2524},{"level":848},[2525],{"text":2526,"type":730},"Tones Muscle",{"type":726,"content":2528},[2529],{"text":2530,"type":730},"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":750,"attrs":2532,"content":2533},{"level":848},[2534],{"text":2535,"type":730},"Adds Variety",{"type":726,"content":2537},[2538],{"text":2539,"type":730},"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":750,"attrs":2541,"content":2542},{"level":848},[2543],{"text":2544,"type":730},"Improves Cardiovascular Health",{"type":726,"content":2546},[2547,2549,2557],{"text":2548,"type":730},"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":2550,"type":730,"marks":2551},"greater improvements in blood pressure",[2552,2556],{"type":1117,"attrs":2553},{"href":2554,"uuid":48,"anchor":48,"custom":2555,"target":1120,"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":1957},{"text":2558,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":750,"attrs":2560,"content":2561},{"level":752},[2562],{"text":2438,"type":730},{"type":726,"content":2564},[2565],{"text":2566,"type":730},"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":726,"content":2568},[2569,2571,2579],{"text":2570,"type":730},"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":2572,"type":730,"marks":2573},"roadwork",[2574,2578],{"type":1117,"attrs":2575},{"href":2576,"uuid":48,"anchor":48,"custom":2577,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1957},{"text":2580,"type":730},", 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":726,"content":2582},[2583,2585,2593],{"text":2584,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2586,"type":730,"marks":2587},"HIIT jump rope workout",[2588,2592],{"type":1117,"attrs":2589},{"href":2590,"uuid":48,"anchor":48,"custom":2591,"target":1120,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1957},{"text":2594,"type":730}," for a full-body cardio blast in just minutes.",{"type":750,"attrs":2596,"content":2597},{"level":752},[2598],{"text":2442,"type":730},{"type":726,"content":2600},[2601],{"text":2602,"type":730},"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":726,"content":2604},[2605,2607,2615],{"text":2606,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. 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