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Combining shadowboxing with core exercises, you will feel your body transform all those calories into energy to burn!","Post-Thanksgiving Boxing Core Workout","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"beba48a3-1194-416c-8ccd-1905cac74d0a","Get your blood pumping and your heart rate up with a light jog in place","Light Jog in Place (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"2a771f43-d432-413a-ae7d-4019aeba5b01","Loosen up your muscles with some easy jumping jacks","Jumping Jacks (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"b25c5a76-25f8-479c-a7af-2d01743c1818","Assume fighting stance. Deliver a rapid 1-2 (jab - cross) combo. Drop down into a low squat. Use the power from your legs to burst upwards into a jump. Throw another 1-2 combo followed by a squat jump. Repeat for 30 seconds. *If you need to modify, you can do a regular squat without the jump","Jab - Cross - Squat Jump (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"84a9908d-3aa2-44d4-b680-f50e0d0f05e0","Lay on your back with your knees bent and your feet on the floor. Place your hands lightly behind the back of your neck for support. Use your core to lift your torso off the floor towards your knees. Once upright, twist your torso once to the right and once to the left, targeting your obliques. Lower your torso back to the floor. Continue the sit-up twists as many times as you can in one minute","Sit-ups with a Twist (1 minute)",{"_uid":688,"answer":689,"question":682,"component":670},"7e6db3cc-25bd-45a2-8602-2fa871c6b66e","Return to your 1-2 (jab - cross) squat jump combo for the last 30 seconds of the round",{"_uid":691,"answer":692,"question":693,"component":670},"37912e22-29d0-415b-94bb-b92e87aa8340","Start by standing with your feet shoulder-width apart and your arms at your sides. Bend at your hips to lower your palms to the floor in front of you. Hop both feet back behind you into a high plank position. Jump both feet forward again. Return to a stand. Repeat for 30 seconds. *For a challenge, add a push-up from the plank position","Burpees (30 seconds)",{"_uid":695,"answer":696,"question":697,"component":670},"7bbbd8a4-4d3c-49c1-a3ec-c73559144497","Lay with your back on the floor and your legs outstretched\\nPlace your hands palms-down under your lower back or glutes for support. Keeping your back and legs straight, fully engage your core to raise your legs off the ground. Lift both legs upwards 90-degrees before slowly lowering them back down. Stop a few inches from the ground and raise them up again. Continue for one minute","Leg Raises (1 minute)",{"_uid":699,"answer":700,"question":693,"component":670},"0d11d60a-193e-40ce-bf59-da699dcad7f0","Finish this round strong with another 30 seconds of burpees!",{"_uid":702,"answer":703,"question":704,"component":670},"2545db69-da81-4104-904e-f64fa1a3b8c1","Deliver your 1-2 (jab - cross) combo from Round 1. Follow with a powerful lead front kick to push your opponent backward. Add a rear knee to the chest. Repeat this combination for 30 seconds","Jab – Cross – Lead Front Kick – Rear Knee (1 - 2 - Lead FK - Rear Knee) (30 seconds)",{"_uid":706,"answer":707,"question":708,"component":670},"902ede92-dfce-4594-ba58-9e641619d503","Assume a high plank position. Keep your neck, back, and legs in a straight line and your hands directly below your shoulders. Hold this position for the full minute. *For an extra challenge, alternate between high plank and low (elbow) plank. Alternatively, if you feel your hips sagging, come down on your knees for a rest.","High Plank Hold (1 minute)",{"_uid":710,"answer":711,"question":704,"component":670},"06c4f1a4-fa31-4f7c-84e4-3333b97086ed","This is the last 30 seconds, push yourself and use everything you have left!",{"_uid":713,"answer":714,"question":715,"component":670},"e73df727-5912-408f-9251-98d3c685692a","Bring your right arm across your chest and hold with your left hand\\nPull your arm close to your chest until you feel the stretch in your right shoulder. Hold for 15 seconds. Release, switch sides, and hold for another 15 seconds","Shoulder Stretch (30 seconds)",{"_uid":717,"answer":718,"question":719,"component":670},"060bd777-3dc2-4b93-a86e-039fc226e437","Sit upright on the floor with your legs out in front of you.Keep your left leg outstretched, bend your right knee and bring it over your left leg. Place your left arm on the outside of your right knee. Using your leg as leverage, twist your torso to the right as if trying to look behind you until you feel the stretch throughout your obliques and lower back. Hold for 15 seconds. Switch sides, twisting to the left, and repeat for 15 seconds","Lower Back and Oblique Stretch (30 seconds)",{"_uid":721,"answer":722,"question":723,"component":670},"629d1791-d6b0-4e9c-bd33-7a9a065328b0","Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor. Engage your quadriceps and continue to press the tops of your feet into the floor. Place your hands by your lower ribs and align your wrists underneath your elbows. Hug your elbows into your sides, roll your shoulders down your back, and lift your chest. Spread through your collarbones. Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long. Hold for 30 seconds. Slowly release","Cobra Stretch (30 seconds)",{"_uid":725,"answer":726,"question":727,"component":670},"dcc9140b-3870-4fcf-ae3c-f1426004ab4a","From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Hold this pose for 30 seconds, or as long as you’d like","Child’s Pose (30 seconds)",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":729,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":741,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":730,"component":39,"meta_info":738,"meta_title":164,"block_image":739,"cover_image":740,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":731,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":736,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":732,"component":118,"meta_info":733,"meta_title":7,"block_image":734,"cover_image":735,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":744,"created_at":745,"published_at":746,"updated_at":747,"id":748,"uuid":749,"content":750,"slug":759,"full_slug":760,"sort_by_date":48,"position":281,"tag_list":761,"is_startpage":9,"parent_id":762,"meta_data":48,"group_id":763,"first_published_at":764,"release_id":48,"lang":60,"path":48,"alternates":765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":751,"_uid":752,"name":744,"photo":753,"component":756,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":757,"social_link_instagram":758,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":754,"alt":744,"name":744,"focus":48,"title":744,"filename":755,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":767,"content":768},"doc",[769,808,828,848,854,859,864,873,877,884,889,893,931,935,939,977,981,988,993,998,1002,1039,1043,1047,1085,1089,1096,1100,1105,1109,1135,1139,1159,1163,1167,1174,1179,1183,1209,1213,1250,1254,1304,1308,1346,1366,1434,1439],{"type":770,"content":771},"paragraph",[772,775,781,789,794,796,800,806],{"text":773,"type":774},"Even the most dedicated pros are prone to stray from their ","text",{"text":776,"type":774,"marks":777}," ",[778],{"type":779,"attrs":780},"styled",{"class":7},{"text":782,"type":774,"marks":783},"boxer’s diet",[784],{"type":785,"attrs":786},"link",{"href":787,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide","_blank",{"text":790,"type":774,"marks":791},"  ",[792],{"type":779,"attrs":793},{"class":7},{"text":795,"type":774},"around the holidays. A few days spent indulging doesn’t mean they lose their ",{"text":776,"type":774,"marks":797},[798],{"type":779,"attrs":799},{"class":7},{"text":801,"type":774,"marks":802},"fighter’s physique",[803],{"type":785,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://www.youtube.com/watch?v=CndfcU8keJE",{"text":807,"type":774},", and neither will you.",{"type":770,"content":809},[810,812,816,822,826],{"text":811,"type":774},"Before you turn down that second helping of turkey or tofurkey, remember that boxing training helps your body process those extra calories more efficiently. If you’re feeling weighed down the next day, just moving your body will lift your ",{"text":776,"type":774,"marks":813},[814],{"type":779,"attrs":815},{"class":7},{"text":817,"type":774,"marks":818},"energy",[819],{"type":785,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://youtu.be/X7vod27HQfw",{"text":790,"type":774,"marks":823},[824],{"type":779,"attrs":825},{"class":7},{"text":827,"type":774},"and your mood instantly.",{"type":770,"content":829},[830,832,836,842,846],{"text":831,"type":774},"This intense 10-minute abs workout for boxers requires no equipment so you can do it whether you’re at home or traveling this Thanksgiving. Combining ",{"text":776,"type":774,"marks":833},[834],{"type":779,"attrs":835},{"class":7},{"text":837,"type":774,"marks":838},"shadowboxing",[839],{"type":785,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://youtu.be/6owVbMeExtA",{"text":790,"type":774,"marks":843},[844],{"type":779,"attrs":845},{"class":7},{"text":847,"type":774},"with core exercises, you will feel your body transform all those calories into energy to burn!",{"type":849,"attrs":850,"content":852},"heading",{"level":851},2,[853],{"text":657,"type":774},{"type":849,"attrs":855,"content":856},{"level":851},[857],{"text":858,"type":774},"Warm Up (1 minute)",{"type":849,"attrs":860,"content":862},{"level":861},3,[863],{"text":674,"type":774},{"type":865,"content":866},"bullet_list",[867],{"type":868,"content":869},"list_item",[870],{"type":770,"content":871},[872],{"text":673,"type":774},{"type":849,"attrs":874,"content":875},{"level":861},[876],{"text":678,"type":774},{"type":865,"content":878},[879],{"type":868,"content":880},[881],{"type":770,"content":882},[883],{"text":677,"type":774},{"type":849,"attrs":885,"content":886},{"level":851},[887],{"text":888,"type":774},"Round 1 (2 minutes)",{"type":849,"attrs":890,"content":891},{"level":861},[892],{"text":682,"type":774},{"type":865,"content":894},[895,901,907,913,919,925],{"type":868,"content":896},[897],{"type":770,"content":898},[899],{"text":900,"type":774},"Assume fighting stance",{"type":868,"content":902},[903],{"type":770,"content":904},[905],{"text":906,"type":774},"Deliver a rapid 1-2 (jab - cross) combo",{"type":868,"content":908},[909],{"type":770,"content":910},[911],{"text":912,"type":774},"Drop down into a low squat",{"type":868,"content":914},[915],{"type":770,"content":916},[917],{"text":918,"type":774},"Use the power from your legs to burst upwards into a jump",{"type":868,"content":920},[921],{"type":770,"content":922},[923],{"text":924,"type":774},"Throw another 1-2 combo followed by a squat jump",{"type":868,"content":926},[927],{"type":770,"content":928},[929],{"text":930,"type":774},"Repeat for 30 seconds",{"type":770,"content":932},[933],{"text":934,"type":774},"*If you need to modify, you can do a regular squat without the jump",{"type":849,"attrs":936,"content":937},{"level":861},[938],{"text":686,"type":774},{"type":865,"content":940},[941,947,953,959,965,971],{"type":868,"content":942},[943],{"type":770,"content":944},[945],{"text":946,"type":774},"Lay on your back with your knees bent and your feet on the floor",{"type":868,"content":948},[949],{"type":770,"content":950},[951],{"text":952,"type":774},"Place your hands lightly behind the back of your neck for support",{"type":868,"content":954},[955],{"type":770,"content":956},[957],{"text":958,"type":774},"Use your core to lift your torso off the floor towards your knees",{"type":868,"content":960},[961],{"type":770,"content":962},[963],{"text":964,"type":774},"Once upright, twist your torso once to the right and once to the left, targeting your obliques",{"type":868,"content":966},[967],{"type":770,"content":968},[969],{"text":970,"type":774},"Lower your torso back to the floor",{"type":868,"content":972},[973],{"type":770,"content":974},[975],{"text":976,"type":774},"Continue the sit-up twists as many times as you can in one minute",{"type":849,"attrs":978,"content":979},{"level":861},[980],{"text":682,"type":774},{"type":865,"content":982},[983],{"type":868,"content":984},[985],{"type":770,"content":986},[987],{"text":689,"type":774},{"type":849,"attrs":989,"content":990},{"level":861},[991],{"text":992,"type":774},"Rest (30 seconds)",{"type":849,"attrs":994,"content":995},{"level":851},[996],{"text":997,"type":774},"Round 2 (2 minutes)",{"type":849,"attrs":999,"content":1000},{"level":861},[1001],{"text":693,"type":774},{"type":865,"content":1003},[1004,1010,1016,1022,1028,1034],{"type":868,"content":1005},[1006],{"type":770,"content":1007},[1008],{"text":1009,"type":774},"Start by standing with your feet shoulder-width apart and your arms at your sides",{"type":868,"content":1011},[1012],{"type":770,"content":1013},[1014],{"text":1015,"type":774},"Bend at your hips to lower your palms to the floor in front of you",{"type":868,"content":1017},[1018],{"type":770,"content":1019},[1020],{"text":1021,"type":774},"Hop both feet back behind you into a high plank position",{"type":868,"content":1023},[1024],{"type":770,"content":1025},[1026],{"text":1027,"type":774},"Jump both feet forward again",{"type":868,"content":1029},[1030],{"type":770,"content":1031},[1032],{"text":1033,"type":774},"Return to a stand",{"type":868,"content":1035},[1036],{"type":770,"content":1037},[1038],{"text":930,"type":774},{"type":770,"content":1040},[1041],{"text":1042,"type":774},"*For a challenge, add a push-up from the plank position",{"type":849,"attrs":1044,"content":1045},{"level":861},[1046],{"text":697,"type":774},{"type":865,"content":1048},[1049,1055,1061,1067,1073,1079],{"type":868,"content":1050},[1051],{"type":770,"content":1052},[1053],{"text":1054,"type":774},"Lay with your back on the floor and your legs outstretched",{"type":868,"content":1056},[1057],{"type":770,"content":1058},[1059],{"text":1060,"type":774},"Place your hands palms-down under your lower back or glutes for support",{"type":868,"content":1062},[1063],{"type":770,"content":1064},[1065],{"text":1066,"type":774},"Keeping your back and legs straight, fully engage your core to raise your legs off the ground",{"type":868,"content":1068},[1069],{"type":770,"content":1070},[1071],{"text":1072,"type":774},"Lift both legs upwards 90-degrees before slowly lowering them back down",{"type":868,"content":1074},[1075],{"type":770,"content":1076},[1077],{"text":1078,"type":774},"Stop a few inches from the ground and raise them up again",{"type":868,"content":1080},[1081],{"type":770,"content":1082},[1083],{"text":1084,"type":774},"Continue for one minute",{"type":849,"attrs":1086,"content":1087},{"level":861},[1088],{"text":693,"type":774},{"type":865,"content":1090},[1091],{"type":868,"content":1092},[1093],{"type":770,"content":1094},[1095],{"text":700,"type":774},{"type":849,"attrs":1097,"content":1098},{"level":861},[1099],{"text":992,"type":774},{"type":849,"attrs":1101,"content":1102},{"level":851},[1103],{"text":1104,"type":774},"Round 3 (2 minutes)",{"type":849,"attrs":1106,"content":1107},{"level":861},[1108],{"text":704,"type":774},{"type":865,"content":1110},[1111,1117,1123,1129],{"type":868,"content":1112},[1113],{"type":770,"content":1114},[1115],{"text":1116,"type":774},"Deliver your 1-2 (jab - cross) combo from Round 1",{"type":868,"content":1118},[1119],{"type":770,"content":1120},[1121],{"text":1122,"type":774},"Follow with a powerful lead front kick to push your opponent backward",{"type":868,"content":1124},[1125],{"type":770,"content":1126},[1127],{"text":1128,"type":774},"Add a rear knee to the chest",{"type":868,"content":1130},[1131],{"type":770,"content":1132},[1133],{"text":1134,"type":774},"Repeat this combination for 30 seconds",{"type":849,"attrs":1136,"content":1137},{"level":861},[1138],{"text":708,"type":774},{"type":865,"content":1140},[1141,1147,1153],{"type":868,"content":1142},[1143],{"type":770,"content":1144},[1145],{"text":1146,"type":774},"Assume a high plank position",{"type":868,"content":1148},[1149],{"type":770,"content":1150},[1151],{"text":1152,"type":774},"Keep your neck, back, and legs in a straight line and your hands directly below your shoulders",{"type":868,"content":1154},[1155],{"type":770,"content":1156},[1157],{"text":1158,"type":774},"Hold this position for the full minute",{"type":770,"content":1160},[1161],{"text":1162,"type":774},"*For an extra challenge, alternate between high plank and low (elbow) plank. Alternatively, if you feel your hips sagging, come down on your knees for a rest.",{"type":849,"attrs":1164,"content":1165},{"level":861},[1166],{"text":704,"type":774},{"type":865,"content":1168},[1169],{"type":868,"content":1170},[1171],{"type":770,"content":1172},[1173],{"text":711,"type":774},{"type":849,"attrs":1175,"content":1176},{"level":851},[1177],{"text":1178,"type":774},"Cool Down (2 minutes)",{"type":849,"attrs":1180,"content":1181},{"level":861},[1182],{"text":715,"type":774},{"type":865,"content":1184},[1185,1191,1197,1203],{"type":868,"content":1186},[1187],{"type":770,"content":1188},[1189],{"text":1190,"type":774},"Bring your right arm across your chest and hold with your left hand",{"type":868,"content":1192},[1193],{"type":770,"content":1194},[1195],{"text":1196,"type":774},"Pull your arm close to your chest until you feel the stretch in your right shoulder",{"type":868,"content":1198},[1199],{"type":770,"content":1200},[1201],{"text":1202,"type":774},"Hold for 15 seconds",{"type":868,"content":1204},[1205],{"type":770,"content":1206},[1207],{"text":1208,"type":774},"Release, switch sides and hold for another 15 seconds",{"type":849,"attrs":1210,"content":1211},{"level":861},[1212],{"text":719,"type":774},{"type":865,"content":1214},[1215,1221,1227,1233,1239,1244],{"type":868,"content":1216},[1217],{"type":770,"content":1218},[1219],{"text":1220,"type":774},"Sit upright on the floor with your legs out in front of you",{"type":868,"content":1222},[1223],{"type":770,"content":1224},[1225],{"text":1226,"type":774},"Keep your left leg outstretched, bend your right knee and bring it over your left leg",{"type":868,"content":1228},[1229],{"type":770,"content":1230},[1231],{"text":1232,"type":774},"Place your left arm on the outside of your right knee",{"type":868,"content":1234},[1235],{"type":770,"content":1236},[1237],{"text":1238,"type":774},"Using your leg as leverage, twist your torso to the right as if trying to look behind you until you feel the stretch throughout your obliques and lower back",{"type":868,"content":1240},[1241],{"type":770,"content":1242},[1243],{"text":1202,"type":774},{"type":868,"content":1245},[1246],{"type":770,"content":1247},[1248],{"text":1249,"type":774},"Switch sides, twisting to the left, and repeat for 15 seconds",{"type":849,"attrs":1251,"content":1252},{"level":861},[1253],{"text":723,"type":774},{"type":865,"content":1255},[1256,1262,1268,1274,1280,1286,1292,1298],{"type":868,"content":1257},[1258],{"type":770,"content":1259},[1260],{"text":1261,"type":774},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":868,"content":1263},[1264],{"type":770,"content":1265},[1266],{"text":1267,"type":774},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":868,"content":1269},[1270],{"type":770,"content":1271},[1272],{"text":1273,"type":774},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":868,"content":1275},[1276],{"type":770,"content":1277},[1278],{"text":1279,"type":774},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":868,"content":1281},[1282],{"type":770,"content":1283},[1284],{"text":1285,"type":774},"Spread through your collarbones",{"type":868,"content":1287},[1288],{"type":770,"content":1289},[1290],{"text":1291,"type":774},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":868,"content":1293},[1294],{"type":770,"content":1295},[1296],{"text":1297,"type":774},"Hold for 30 seconds",{"type":868,"content":1299},[1300],{"type":770,"content":1301},[1302],{"text":1303,"type":774},"Slowly release",{"type":849,"attrs":1305,"content":1306},{"level":861},[1307],{"text":727,"type":774},{"type":865,"content":1309},[1310,1316,1322,1328,1334,1340],{"type":868,"content":1311},[1312],{"type":770,"content":1313},[1314],{"text":1315,"type":774},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":868,"content":1317},[1318],{"type":770,"content":1319},[1320],{"text":1321,"type":774},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":868,"content":1323},[1324],{"type":770,"content":1325},[1326],{"text":1327,"type":774},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":868,"content":1329},[1330],{"type":770,"content":1331},[1332],{"text":1333,"type":774},"Drop your hips back toward your heels",{"type":868,"content":1335},[1336],{"type":770,"content":1337},[1338],{"text":1339,"type":774},"Close your eyes and continue to inhale and exhale deeply",{"type":868,"content":1341},[1342],{"type":770,"content":1343},[1344],{"text":1345,"type":774},"Hold this pose for 30 seconds, or as long as you’d like",{"type":770,"content":1347},[1348,1350,1354,1360,1364],{"text":1349,"type":774},"Awesome job! Your abs should be burning by now, so do as much additional ",{"text":776,"type":774,"marks":1351},[1352],{"type":779,"attrs":1353},{"class":7},{"text":1355,"type":774,"marks":1356},"stretching",[1357],{"type":785,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://youtu.be/1-KSTkJ-bRY",{"text":790,"type":774,"marks":1361},[1362],{"type":779,"attrs":1363},{"class":7},{"text":1365,"type":774},"as needed.",{"type":770,"content":1367},[1368,1370,1374,1380,1384,1386,1390,1396,1400,1402,1406,1412,1416,1418,1422,1428,1432],{"text":1369,"type":774},"You can take steps towards revealing those ",{"text":776,"type":774,"marks":1371},[1372],{"type":779,"attrs":1373},{"class":7},{"text":1375,"type":774,"marks":1376},"six-pack abs",[1377],{"type":785,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/top-6-six-faqs-how-to-get-six-pack-abs",{"text":790,"type":774,"marks":1381},[1382],{"type":779,"attrs":1383},{"class":7},{"text":1385,"type":774},"all year round. Consistent boxing training with ",{"text":776,"type":774,"marks":1387},[1388],{"type":779,"attrs":1389},{"class":7},{"text":1391,"type":774,"marks":1392},"core work and ab exercises",[1393],{"type":785,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://www.youtube.com/watch?v=EA9dZNXDynw",{"text":790,"type":774,"marks":1397},[1398],{"type":779,"attrs":1399},{"class":7},{"text":1401,"type":774},"has the power to transform your body inside and out, so ",{"text":776,"type":774,"marks":1403},[1404],{"type":779,"attrs":1405},{"class":7},{"text":1407,"type":774,"marks":1408},"cheat days",[1409],{"type":785,"attrs":1410},{"href":1411,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/a-fighter-s-cheat-day-meals-that-aren-t-really-cheating",{"text":790,"type":774,"marks":1413},[1414],{"type":779,"attrs":1415},{"class":7},{"text":1417,"type":774},"feel more like a reward! Take advantage of expert guidance from professional trainers and a community full of support through FightCamp’s ",{"text":776,"type":774,"marks":1419},[1420],{"type":779,"attrs":1421},{"class":7},{"text":1423,"type":774,"marks":1424},"at-home boxing program",[1425],{"type":785,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"target":788,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":790,"type":774,"marks":1429},[1430],{"type":779,"attrs":1431},{"class":7},{"text":1433,"type":774},"to stay on track with your fitness goals all season long.",{"type":849,"attrs":1435,"content":1436},{"level":861},[1437],{"text":1438,"type":774},"Related Articles",{"type":770,"content":1440},[1441,1447,1449,1455,1456,1461,1462,1468,1469],{"text":1442,"type":774,"marks":1443},"Keep Your Summer Body This Fall | At-Home Boxing Workout",[1444],{"type":785,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/keep-your-summer-body-this-fall-at-home-boxing-workout",{"type":1448},"hard_break",{"text":1450,"type":774,"marks":1451},"The 3 Types of Kicks In Kickboxing",[1452],{"type":785,"attrs":1453},{"href":1454,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"type":1448},{"text":1457,"type":774,"marks":1458},"A Boxer’s Diet: How To Eat Like a Boxer (Beginner’s Guide)",[1459],{"type":785,"attrs":1460},{"href":787,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1448},{"text":1463,"type":774,"marks":1464},"How To Do A Roundhouse Kick In Kickboxing",[1465],{"type":785,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{"type":1448},{"text":1470,"type":774,"marks":1471},"TOP 6 (SIX) FAQs: How To Get Six Pack Abs",[1472],{"type":785,"attrs":1473},{"href":1379,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1475,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1480,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1476,"component":118,"meta_info":1477,"meta_title":7,"block_image":1478,"cover_image":1479,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-28 00:00","article",{"_uid":1485,"title":657,"plugin":43,"description":1486},"9786b8bb-34c8-42d6-8dd4-27489dfc8cfe","Don’t feel guilty for overdoing it at the dinner table this Thanksgiving. Burn through that mega meal fast with this post-Thanksgiving kickboxing core workout!",{"id":1488,"alt":657,"name":7,"focus":48,"title":657,"filename":1489,"copyright":7,"fieldtype":50},3457302,"https://a.storyblok.com/f/115220/2400x990/0ff23aec63/post-thanksgiving-kickboxing-core-workout.png",[],"post-thanksgiving-kickboxing-core-workout","blogs/post-thanksgiving-kickboxing-core-workout",-2650,[1495],"featured",60887917,"d3fa886e-8207-4930-8c3b-e7f891b73d5e","2021-11-22T03:55:00.000Z","training/{{story.slug}}",[],["Reactive",1502],[1503,1795,2040,2465,2690,2871],{"name":1504,"created_at":1505,"published_at":1506,"updated_at":1507,"id":1508,"uuid":1509,"content":1510,"slug":1788,"full_slug":1789,"sort_by_date":48,"position":1790,"tag_list":1791,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":1792,"first_published_at":1793,"release_id":48,"lang":60,"path":1499,"alternates":1794,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1511,"faqs":1512,"title":1504,"topic":1529,"author":1544,"content":1545,"category":1769,"schedule":1777,"component":1483,"meta_info":1778,"cover_image":1782,"description":1786,"contributors":1787},"0970fa5a-5687-49ba-9c33-b7285372264c",[1513,1517,1521,1525],{"_uid":1514,"answer":1515,"question":1516,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1518,"answer":1519,"question":1520,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1522,"answer":1523,"question":1524,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1526,"answer":1527,"question":1528,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1530,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1542,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1543,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1531,"component":39,"meta_info":1539,"block_image":1540,"cover_image":1541,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1532,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1537,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1538,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1533,"component":118,"meta_info":1534,"meta_title":7,"block_image":1535,"cover_image":1536,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":767,"content":1546},[1547,1552,1572,1577,1582,1586,1618,1622,1627,1637,1657,1661,1666,1670,1696,1700,1726,1730,1735,1747,1752,1765],{"type":849,"attrs":1548,"content":1549},{"level":851},[1550],{"text":1551,"type":774},"How to Get Better Head Movement in Boxing",{"type":770,"content":1553},[1554,1556,1563,1565,1570],{"text":1555,"type":774},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1557,"type":774,"marks":1558},"movements",[1559],{"type":785,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"custom":1562,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1564,"type":774}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1566,"type":774,"marks":1567},"employ",[1568],{"type":1569},"italic",{"text":1571,"type":774}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":849,"attrs":1573,"content":1574},{"level":851},[1575],{"text":1576,"type":774},"3 Boxing Head Movement Drills",{"type":849,"attrs":1578,"content":1579},{"level":861},[1580],{"text":1581,"type":774},"The 5 Point Pivot Drill",{"type":770,"content":1583},[1584],{"text":1585,"type":774},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":865,"content":1587},[1588,1594,1600,1606,1612],{"type":868,"content":1589},[1590],{"type":770,"content":1591},[1592],{"text":1593,"type":774},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":868,"content":1595},[1596],{"type":770,"content":1597},[1598],{"text":1599,"type":774},"Weave under to the other side (to avoid hooks)",{"type":868,"content":1601},[1602],{"type":770,"content":1603},[1604],{"text":1605,"type":774},"Pull back/sway (good for avoiding uppercuts)",{"type":868,"content":1607},[1608],{"type":770,"content":1609},[1610],{"text":1611,"type":774},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":868,"content":1613},[1614],{"type":770,"content":1615},[1616],{"text":1617,"type":774},"Throw a punch (it's important that defense and offense are fluid) ",{"type":770,"content":1619},[1620],{"text":1621,"type":774},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":849,"attrs":1623,"content":1624},{"level":861},[1625],{"text":1626,"type":774},"Frame and Shoot Drill",{"type":770,"content":1628},[1629,1631,1635],{"text":1630,"type":774},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1632,"type":774,"marks":1633},"will",[1634],{"type":1569},{"text":1636,"type":774}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":865,"content":1638},[1639,1645,1651],{"type":868,"content":1640},[1641],{"type":770,"content":1642},[1643],{"text":1644,"type":774},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":868,"content":1646},[1647],{"type":770,"content":1648},[1649],{"text":1650,"type":774},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":868,"content":1652},[1653],{"type":770,"content":1654},[1655],{"text":1656,"type":774},"Once you know what feels best, throw a punch from that position. ",{"type":770,"content":1658},[1659],{"text":1660,"type":774},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":849,"attrs":1662,"content":1663},{"level":861},[1664],{"text":1665,"type":774},"The Line Drill",{"type":770,"content":1667},[1668],{"text":1669,"type":774},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":865,"content":1671},[1672,1678,1684,1690],{"type":868,"content":1673},[1674],{"type":770,"content":1675},[1676],{"text":1677,"type":774},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":868,"content":1679},[1680],{"type":770,"content":1681},[1682],{"text":1683,"type":774}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":868,"content":1685},[1686],{"type":770,"content":1687},[1688],{"text":1689,"type":774},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":868,"content":1691},[1692],{"type":770,"content":1693},[1694],{"text":1695,"type":774},"Repeat step 1",{"type":770,"content":1697},[1698],{"text":1699,"type":774},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":865,"content":1701},[1702,1708,1714,1720],{"type":868,"content":1703},[1704],{"type":770,"content":1705},[1706],{"text":1707,"type":774},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":868,"content":1709},[1710],{"type":770,"content":1711},[1712],{"text":1713,"type":774},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":868,"content":1715},[1716],{"type":770,"content":1717},[1718],{"text":1719,"type":774},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":868,"content":1721},[1722],{"type":770,"content":1723},[1724],{"text":1725,"type":774},"Return to neutral and repeat the sequence",{"type":770,"content":1727},[1728],{"text":1729,"type":774},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":849,"attrs":1731,"content":1732},{"level":851},[1733],{"text":1734,"type":774},"Keep Your Head Moving",{"type":770,"content":1736},[1737,1739,1745],{"text":1738,"type":774},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1557,"type":774,"marks":1740},[1741],{"type":785,"attrs":1742},{"href":1743,"uuid":48,"anchor":48,"custom":1744,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1746,"type":774}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":849,"attrs":1748,"content":1749},{"level":851},[1750],{"text":1751,"type":774},"Train Like a Fighter",{"type":770,"content":1753},[1754,1756,1763],{"text":1755,"type":774},"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":1757,"type":774,"marks":1758},"FightCamp",[1759],{"type":785,"attrs":1760},{"href":1761,"uuid":48,"anchor":48,"custom":1762,"target":788,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1764,"type":774}," 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":770,"content":1766},[1767],{"text":1768,"type":774},"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":1770,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1775,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1771,"component":118,"meta_info":1772,"meta_title":7,"block_image":1773,"cover_image":1774,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1779,"title":1780,"plugin":43,"description":1781},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1783,"alt":1784,"name":7,"focus":7,"title":1784,"filename":1785,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1495],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1796,"created_at":1797,"published_at":1798,"updated_at":1799,"id":1800,"uuid":1801,"content":1802,"slug":2033,"full_slug":2034,"sort_by_date":48,"position":2035,"tag_list":2036,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":2037,"first_published_at":2038,"release_id":48,"lang":60,"path":1499,"alternates":2039,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1803,"faqs":1804,"title":1796,"topic":1817,"author":1832,"content":1833,"category":2014,"schedule":2022,"component":1483,"meta_info":2023,"cover_image":2027,"description":2031,"contributors":2032},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1805,1809,1813],{"_uid":1806,"answer":1807,"question":1808,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1810,"answer":1811,"question":1812,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1814,"answer":1815,"question":1816,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1818,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1830,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1819,"component":39,"meta_info":1827,"block_image":1828,"cover_image":1829,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1820,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1825,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1826,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1821,"component":118,"meta_info":1822,"meta_title":7,"block_image":1823,"cover_image":1824,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":767,"content":1834},[1835,1839,1843,1847,1851,1866,1914,1928,1933,1957,1991,1995,1999,2010],{"type":849,"attrs":1836,"content":1837},{"level":851},[1838],{"text":1808,"type":774},{"type":770,"content":1840},[1841],{"text":1842,"type":774},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":770,"content":1844},[1845],{"text":1846,"type":774},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":849,"attrs":1848,"content":1849},{"level":851},[1850],{"text":1812,"type":774},{"type":770,"content":1852},[1853,1855,1864],{"text":1854,"type":774},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1856,"type":774,"marks":1857},"National Academy of Sports Medicine",[1858,1862],{"type":785,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":788,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1863},"underline",{"text":1865,"type":774}," has a few exercise-related symptoms of overtraining:",{"type":1867,"attrs":1868,"content":1871},"ordered_list",{"order":1869},{"order":1870},1,[1872,1878,1884,1890,1896,1902,1908],{"type":868,"content":1873},[1874],{"type":770,"content":1875},[1876],{"text":1877,"type":774},"A plateau or decline in workout performance or progress",{"type":868,"content":1879},[1880],{"type":770,"content":1881},[1882],{"text":1883,"type":774},"A perception of increased exertion during “normal” or “easy” workouts",{"type":868,"content":1885},[1886],{"type":770,"content":1887},[1888],{"text":1889,"type":774},"Excessive sweating or overheating",{"type":868,"content":1891},[1892],{"type":770,"content":1893},[1894],{"text":1895,"type":774},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":868,"content":1897},[1898],{"type":770,"content":1899},[1900],{"text":1901,"type":774},"A lack of feeling “refreshed” after regular rest and recovery",{"type":868,"content":1903},[1904],{"type":770,"content":1905},[1906],{"text":1907,"type":774},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":868,"content":1909},[1910],{"type":770,"content":1911},[1912],{"text":1913,"type":774},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":770,"content":1915},[1916,1918,1926],{"text":1917,"type":774},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1919,"type":774,"marks":1920},"FightCamp App",[1921,1925],{"type":785,"attrs":1922},{"href":1923,"uuid":48,"anchor":48,"custom":1924,"target":788,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1863},{"text":1927,"type":774}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":849,"attrs":1929,"content":1930},{"level":851},[1931],{"text":1932,"type":774},"A Day of Rest",{"type":770,"content":1934},[1935,1937,1945,1947,1955],{"text":1936,"type":774},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1938,"type":774,"marks":1939},"Aaron",[1940,1944],{"type":785,"attrs":1941},{"href":1942,"uuid":48,"anchor":48,"custom":1943,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1863},{"text":1946,"type":774}," and ",{"text":1948,"type":774,"marks":1949},"Flo",[1950,1954],{"type":785,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1863},{"text":1956,"type":774},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":770,"content":1958},[1959,1961,1969,1971,1979,1981,1989],{"text":1960,"type":774},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1962,"type":774,"marks":1963},"researchers",[1964,1968],{"type":785,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"custom":1967,"target":788,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1863},{"text":1970,"type":774}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1972,"type":774,"marks":1973},"FightCamp Trainers",[1974,1978],{"type":785,"attrs":1975},{"href":1976,"uuid":48,"anchor":48,"custom":1977,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1863},{"text":1980,"type":774}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1982,"type":774,"marks":1983},"neurological connections",[1984,1988],{"type":785,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"custom":1987,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1863},{"text":1990,"type":774},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":770,"content":1992},[1993],{"text":1994,"type":774},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":849,"attrs":1996,"content":1997},{"level":851},[1998],{"text":1751,"type":774},{"type":770,"content":2000},[2001,2002,2008],{"text":1755,"type":774},{"text":1757,"type":774,"marks":2003},[2004,2007],{"type":785,"attrs":2005},{"href":1761,"uuid":48,"anchor":48,"custom":2006,"target":788,"linktype":13},{},{"type":1863},{"text":2009,"type":774}," 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":770,"content":2011},[2012],{"text":2013,"type":774},"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":2015,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2020,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2021,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2016,"component":118,"meta_info":2017,"meta_title":7,"block_image":2018,"cover_image":2019,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2024,"title":2025,"plugin":43,"description":2026},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2028,"alt":2029,"name":7,"focus":7,"title":2029,"filename":2030,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1495],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2041,"created_at":2042,"published_at":2043,"updated_at":2044,"id":2045,"uuid":2046,"content":2047,"slug":2458,"full_slug":2459,"sort_by_date":48,"position":2460,"tag_list":2461,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":2462,"first_published_at":2463,"release_id":48,"lang":60,"path":1499,"alternates":2464,"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":2048,"faqs":2049,"title":2041,"topic":2070,"author":2085,"content":2086,"category":2442,"schedule":2450,"component":1483,"meta_info":2451,"cover_image":2454,"description":2453,"contributors":2457},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2050,2054,2058,2062,2066],{"_uid":2051,"answer":2052,"question":2053,"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":2055,"answer":2056,"question":2057,"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":2059,"answer":2060,"question":2061,"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":2063,"answer":2064,"question":2065,"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":2067,"answer":2068,"question":2069,"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":2071,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2083,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2084,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2072,"component":39,"meta_info":2080,"block_image":2081,"cover_image":2082,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2073,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2078,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2074,"component":118,"meta_info":2075,"meta_title":7,"block_image":2076,"cover_image":2077,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":767,"content":2087},[2088,2092,2095,2109,2114,2119,2184,2189,2215,2220,2224,2229,2237,2251,2256,2267,2272,2283,2288,2299,2304,2316,2321,2332,2337,2357,2362,2367,2387,2392,2411,2416,2428,2432],{"type":770,"content":2089},[2090],{"text":2091,"type":774},"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":770,"content":2093},[2094],{"text":2052,"type":774},{"type":2096,"attrs":2097},"blok",{"id":2098,"body":2099},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2100],{"_uid":2101,"link":2102,"image":2104,"title":2106,"component":2108},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2103,"linktype":13,"fieldtype":14,"cached_url":2103},"https://pin.it/2zdpNMs",{"id":2105,"alt":2106,"name":7,"focus":48,"title":2106,"filename":2107,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":849,"attrs":2110,"content":2111},{"level":851},[2112],{"text":2113,"type":774},"Top Rock Step-By-Step",{"type":849,"attrs":2115,"content":2116},{"level":861},[2117],{"text":2118,"type":774},"The Feet",{"type":865,"content":2120},[2121,2127,2147,2153,2172,2178],{"type":868,"content":2122},[2123],{"type":770,"content":2124},[2125],{"text":2126,"type":774},"Begin by starting in an athletic stance on the balls of your feet",{"type":868,"content":2128},[2129,2133],{"type":770,"content":2130},[2131],{"text":2132,"type":774},"To start, being by doing a “step out”",{"type":865,"content":2134},[2135,2141],{"type":868,"content":2136},[2137],{"type":770,"content":2138},[2139],{"text":2140,"type":774},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":868,"content":2142},[2143],{"type":770,"content":2144},[2145],{"text":2146,"type":774},"Pause for a half-second",{"type":868,"content":2148},[2149],{"type":770,"content":2150},[2151],{"text":2152,"type":774},"Return to the starting stance by performing a slight hop backward",{"type":868,"content":2154},[2155,2159],{"type":770,"content":2156},[2157],{"text":2158,"type":774},"Once returned, perform the opposite foot “step out”",{"type":865,"content":2160},[2161,2167],{"type":868,"content":2162},[2163],{"type":770,"content":2164},[2165],{"text":2166,"type":774},"Make sure the step out is in front of the opposite foot and crosses over",{"type":868,"content":2168},[2169],{"type":770,"content":2170},[2171],{"text":2146,"type":774},{"type":868,"content":2173},[2174],{"type":770,"content":2175},[2176],{"text":2177,"type":774},"Hop back to the starting position",{"type":868,"content":2179},[2180],{"type":770,"content":2181},[2182],{"text":2183,"type":774},"Continue Top Rocking for the remainder of the set",{"type":849,"attrs":2185,"content":2186},{"level":861},[2187],{"text":2188,"type":774},"The Arms",{"type":865,"content":2190},[2191,2197,2203,2209],{"type":868,"content":2192},[2193],{"type":770,"content":2194},[2195],{"text":2196,"type":774},"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":868,"content":2198},[2199],{"type":770,"content":2200},[2201],{"text":2202,"type":774},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":868,"content":2204},[2205],{"type":770,"content":2206},[2207],{"text":2208,"type":774},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":868,"content":2210},[2211],{"type":770,"content":2212},[2213],{"text":2214,"type":774},"Continue using this arm motion to help with rhythm and balance",{"type":849,"attrs":2216,"content":2217},{"level":851},[2218],{"text":2219,"type":774},"Movement Key Points",{"type":770,"content":2221},[2222],{"text":2223,"type":774},"Here are some key things to focus on while performing the Top Rock:",{"type":849,"attrs":2225,"content":2226},{"level":861},[2227],{"text":2228,"type":774},"Start by swinging your arms",{"type":865,"content":2230},[2231],{"type":868,"content":2232},[2233],{"type":770,"content":2234},[2235],{"text":2236,"type":774},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":2096,"attrs":2238},{"id":2239,"body":2240},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2241],{"url":2242,"_uid":2244,"image":2245,"component":2249,"copyright_details":2250},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2246,"alt":2247,"name":7,"focus":48,"title":2247,"filename":2248,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":849,"attrs":2252,"content":2253},{"level":861},[2254],{"text":2255,"type":774},"On each hop back, your arms should cross in front of your chest",{"type":2096,"attrs":2257},{"id":2239,"body":2258},[2259],{"url":2260,"_uid":2261,"image":2262,"component":2249,"copyright_details":2266},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2263,"alt":2264,"name":7,"focus":48,"title":2264,"filename":2265,"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":849,"attrs":2268,"content":2269},{"level":861},[2270],{"text":2271,"type":774},"One foot should cross at a time",{"type":2096,"attrs":2273},{"id":2239,"body":2274},[2275],{"url":2276,"_uid":2277,"image":2278,"component":2249,"copyright_details":2282},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2279,"alt":2280,"name":7,"focus":48,"title":2280,"filename":2281,"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":849,"attrs":2284,"content":2285},{"level":861},[2286],{"text":2287,"type":774},"Perform the movement by staying on the balls of your feet",{"type":2096,"attrs":2289},{"id":2239,"body":2290},[2291],{"url":2292,"_uid":2293,"image":2294,"component":2249,"copyright_details":2298},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2295,"alt":2296,"name":7,"focus":48,"title":2296,"filename":2297,"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":849,"attrs":2300,"content":2301},{"level":861},[2302],{"text":2303,"type":774},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":2096,"attrs":2305},{"id":2306,"body":2307},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2308],{"url":2309,"_uid":2310,"image":2311,"component":2249,"copyright_details":2315},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2312,"alt":2313,"name":7,"focus":48,"title":2313,"filename":2314,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":849,"attrs":2317,"content":2318},{"level":861},[2319],{"text":2320,"type":774},"Stay loose and have fun!",{"type":2096,"attrs":2322},{"id":2239,"body":2323},[2324],{"url":2325,"_uid":2326,"image":2327,"component":2249,"copyright_details":2331},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2328,"alt":2329,"name":7,"focus":48,"title":2329,"filename":2330,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":849,"attrs":2333,"content":2334},{"level":851},[2335],{"text":2336,"type":774},"Muscles Used",{"type":865,"content":2338},[2339,2345,2351],{"type":868,"content":2340},[2341],{"type":770,"content":2342},[2343],{"text":2344,"type":774},"Deltoids",{"type":868,"content":2346},[2347],{"type":770,"content":2348},[2349],{"text":2350,"type":774},"Core",{"type":868,"content":2352},[2353],{"type":770,"content":2354},[2355],{"text":2356,"type":774},"Calves",{"type":849,"attrs":2358,"content":2359},{"level":851},[2360],{"text":2361,"type":774},"Application",{"type":849,"attrs":2363,"content":2364},{"level":861},[2365],{"text":2366,"type":774},"For Sets",{"type":865,"content":2368},[2369,2375,2381],{"type":868,"content":2370},[2371],{"type":770,"content":2372},[2373],{"text":2374,"type":774},"Perform 3-6 sets",{"type":868,"content":2376},[2377],{"type":770,"content":2378},[2379],{"text":2380,"type":774},"12-20 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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":2421,"type":774,"marks":2422},"Flo Master",[2423],{"type":785,"attrs":2424},{"href":1952,"uuid":48,"anchor":48,"custom":2425,"target":788,"linktype":13},{},{"text":2427,"type":774},". ",{"type":849,"attrs":2429,"content":2430},{"level":851},[2431],{"text":1751,"type":774},{"type":770,"content":2433},[2434,2435,2440],{"text":1755,"type":774},{"text":1757,"type":774,"marks":2436},[2437],{"type":785,"attrs":2438},{"href":1761,"uuid":48,"anchor":48,"custom":2439,"target":788,"linktype":13},{},{"text":2441,"type":774}," 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":2443,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2448,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2444,"component":118,"meta_info":2445,"meta_title":7,"block_image":2446,"cover_image":2447,"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":2452,"title":2041,"plugin":43,"description":2453},"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":2455,"alt":2041,"name":7,"focus":48,"title":2041,"filename":2456,"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,[1495],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2466,"created_at":2467,"published_at":2468,"updated_at":2469,"id":2470,"uuid":2471,"content":2472,"slug":2683,"full_slug":2684,"sort_by_date":48,"position":2685,"tag_list":2686,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":2687,"first_published_at":2688,"release_id":48,"lang":60,"path":1499,"alternates":2689,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2473,"faqs":2474,"title":2466,"topic":2491,"author":2506,"content":2507,"category":2667,"schedule":2675,"component":1483,"meta_info":2676,"cover_image":2679,"description":2678,"contributors":2682},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2475,2479,2483,2487],{"_uid":2476,"answer":2477,"question":2478,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2480,"answer":2481,"question":2482,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2484,"answer":2485,"question":2486,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2488,"answer":2489,"question":2490,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2492,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2504,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2493,"component":39,"meta_info":2501,"block_image":2502,"cover_image":2503,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2494,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2499,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2500,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2495,"component":118,"meta_info":2496,"meta_title":7,"block_image":2497,"cover_image":2498,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":767,"content":2508},[2509,2521,2533,2538,2542,2552,2556,2561,2565,2569,2575,2585,2598,2603,2614,2617,2627,2628,2633,2644,2655,2664],{"type":770,"content":2510},[2511,2513,2519],{"text":2512,"type":774},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2514,"type":774,"marks":2515},"Aaron Swenson",[2516],{"type":785,"attrs":2517},{"href":1942,"uuid":48,"anchor":48,"custom":2518,"target":788,"linktype":13},{},{"text":2520,"type":774}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":2096,"attrs":2522},{"id":2523,"body":2524},"0a18151c-90cf-40c6-926a-b258a15847a9",[2525],{"_uid":2526,"link":2527,"image":2529,"title":2531,"component":2108},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2528,"linktype":13,"fieldtype":14,"cached_url":2528},"https://youtu.be/oMc52QTWo1A",{"id":2530,"alt":2531,"name":7,"focus":48,"title":2531,"filename":2532,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":849,"attrs":2534,"content":2535},{"level":851},[2536],{"text":2537,"type":774},"The Rebellious Age",{"type":770,"content":2539},[2540],{"text":2541,"type":774},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":2096,"attrs":2543},{"id":2523,"body":2544},[2545],{"url":2546,"_uid":2547,"image":2548,"component":2249,"copyright_details":2551},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2549,"alt":2514,"name":7,"focus":48,"title":2514,"filename":2550,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":770,"content":2553},[2554],{"text":2555,"type":774},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":849,"attrs":2557,"content":2558},{"level":851},[2559],{"text":2560,"type":774},"It’s Time To Spar",{"type":770,"content":2562},[2563],{"text":2564,"type":774},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":770,"content":2566},[2567],{"text":2568,"type":774},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":849,"attrs":2570,"content":2571},{"level":851},[2572,2574],{"text":2573,"type":774},"Humbling Experience and A New Life Path",{"type":1448},{"type":2096,"attrs":2576},{"id":2523,"body":2577},[2578],{"url":2579,"_uid":2580,"image":2581,"component":2249,"copyright_details":2584},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2582,"alt":2514,"name":7,"focus":48,"title":2514,"filename":2583,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":770,"content":2586},[2587,2589,2596],{"text":2588,"type":774},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2590,"type":774,"marks":2591},"body shot",[2592],{"type":785,"attrs":2593},{"href":2594,"uuid":48,"anchor":48,"custom":2595,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2597,"type":774}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":849,"attrs":2599,"content":2600},{"level":851},[2601,2602],{"text":2490,"type":774},{"type":1448},{"type":2096,"attrs":2604},{"id":2523,"body":2605},[2606],{"url":2607,"_uid":2608,"image":2609,"component":2249,"copyright_details":2613},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2610,"alt":2611,"name":7,"focus":48,"title":2611,"filename":2612,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":770,"content":2615},[2616],{"text":2489,"type":774},{"type":2096,"attrs":2618},{"id":2619,"body":2620},"ce079800-7842-415f-8625-1c76bcc86c9f",[2621],{"_uid":2622,"text":2623,"image":2624,"author":2625,"component":2626},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":770},{"type":849,"attrs":2629,"content":2630},{"level":851},[2631],{"text":2632,"type":774},"Inspirational FightCamp Trainers",{"type":770,"content":2634},[2635,2637,2642],{"text":2636,"type":774},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1972,"type":774,"marks":2638},[2639],{"type":785,"attrs":2640},{"href":1976,"uuid":48,"anchor":48,"custom":2641,"target":788,"linktype":13},{},{"text":2643,"type":774}," have you covered.",{"type":2096,"attrs":2645},{"id":2523,"body":2646},[2647],{"url":2648,"_uid":2649,"image":2650,"component":2249,"copyright_details":2654},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2651,"alt":2652,"name":7,"focus":48,"title":2652,"filename":2653,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":770,"content":2656},[2657,2658,2663],{"text":1755,"type":774},{"text":1757,"type":774,"marks":2659},[2660],{"type":785,"attrs":2661},{"href":1761,"uuid":48,"anchor":48,"custom":2662,"target":788,"linktype":13},{},{"text":1764,"type":774},{"type":770,"content":2665},[2666],{"text":2013,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2668,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2673,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2674,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2669,"component":118,"meta_info":2670,"meta_title":7,"block_image":2671,"cover_image":2672,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2677,"title":2466,"plugin":43,"description":2678},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2680,"alt":2466,"name":7,"focus":48,"title":2466,"filename":2681,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1495],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2691,"created_at":2692,"published_at":2693,"updated_at":2694,"id":2695,"uuid":2696,"content":2697,"slug":2864,"full_slug":2865,"sort_by_date":48,"position":2866,"tag_list":2867,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":2868,"first_published_at":2869,"release_id":48,"lang":60,"path":1499,"alternates":2870,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2698,"faqs":2699,"title":2716,"topic":2717,"author":2085,"content":2732,"category":2848,"schedule":2856,"component":1483,"meta_info":2857,"cover_image":2860,"description":2859,"contributors":2863},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2700,2704,2708,2712],{"_uid":2701,"answer":2702,"question":2703,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2705,"answer":2706,"question":2707,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2709,"answer":2710,"question":2711,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2713,"answer":2714,"question":2715,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2718,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2730,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2719,"component":39,"meta_info":2727,"block_image":2728,"cover_image":2729,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2720,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2725,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2721,"component":118,"meta_info":2722,"meta_title":7,"block_image":2723,"cover_image":2724,"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":767,"content":2733},[2734,2746,2751,2756,2768,2771,2776,2787,2790,2795,2806,2810,2814,2819,2832,2836,2845],{"type":770,"content":2735},[2736,2738,2744],{"text":2737,"type":774},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":837,"type":774,"marks":2739},[2740],{"type":785,"attrs":2741},{"href":2742,"uuid":48,"anchor":48,"custom":2743,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2745,"type":774}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":849,"attrs":2747,"content":2748},{"level":851},[2749],{"text":2750,"type":774},"Why You Should Practice Shadowboxing With Hand Weights",{"type":849,"attrs":2752,"content":2753},{"level":861},[2754],{"text":2755,"type":774},"1. Speed",{"type":2096,"attrs":2757},{"id":2758,"body":2759},"58589914-3cf9-454d-8369-7218c807f59a",[2760],{"url":2761,"_uid":2762,"image":2763,"component":2249,"copyright_details":2767},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2764,"alt":2765,"name":7,"focus":48,"title":2765,"filename":2766,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":770,"content":2769},[2770],{"text":2706,"type":774},{"type":849,"attrs":2772,"content":2773},{"level":861},[2774],{"text":2775,"type":774},"2. Arm Endurance",{"type":2096,"attrs":2777},{"id":2758,"body":2778},[2779],{"url":2780,"_uid":2781,"image":2782,"component":2249,"copyright_details":2786},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2783,"alt":2784,"name":7,"focus":48,"title":2784,"filename":2785,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":770,"content":2788},[2789],{"text":2710,"type":774},{"type":849,"attrs":2791,"content":2792},{"level":861},[2793],{"text":2794,"type":774},"3. Cardiovascular Conditioning",{"type":2096,"attrs":2796},{"id":2758,"body":2797},[2798],{"url":2799,"_uid":2800,"image":2801,"component":2249,"copyright_details":2805},{"id":7,"url":7,"linktype":2243,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2802,"alt":2803,"name":7,"focus":48,"title":2803,"filename":2804,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":770,"content":2807},[2808],{"text":2809,"type":774},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":770,"content":2811},[2812],{"text":2813,"type":774},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":849,"attrs":2815,"content":2816},{"level":851},[2817],{"text":2818,"type":774},"Amp Up Your Training",{"type":770,"content":2820},[2821,2823,2830],{"text":2822,"type":774},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2824,"type":774,"marks":2825},"FightCamp Facebook Community",[2826],{"type":785,"attrs":2827},{"href":2828,"uuid":48,"anchor":48,"custom":2829,"target":788,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2831,"type":774}," and let me know.",{"type":849,"attrs":2833,"content":2834},{"level":851},[2835],{"text":1751,"type":774},{"type":770,"content":2837},[2838,2839,2844],{"text":1755,"type":774},{"text":1757,"type":774,"marks":2840},[2841],{"type":785,"attrs":2842},{"href":1761,"uuid":48,"anchor":48,"custom":2843,"target":788,"linktype":13},{},{"text":1764,"type":774},{"type":770,"content":2846},[2847],{"text":1768,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2849,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2854,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2855,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2850,"component":118,"meta_info":2851,"meta_title":7,"block_image":2852,"cover_image":2853,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2858,"title":2716,"plugin":43,"description":2859},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2861,"alt":2691,"name":7,"focus":48,"title":2691,"filename":2862,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1495],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2872,"created_at":2873,"published_at":2874,"updated_at":2875,"id":2876,"uuid":2877,"content":2878,"slug":3132,"full_slug":3133,"sort_by_date":48,"position":3134,"tag_list":3135,"is_startpage":9,"parent_id":1496,"meta_data":48,"group_id":3136,"first_published_at":2874,"release_id":48,"lang":60,"path":1499,"alternates":3137,"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":2879,"faqs":2880,"title":2872,"topic":2901,"author":749,"content":2916,"category":3114,"schedule":1777,"component":1483,"meta_info":3122,"cover_image":3126,"description":3130,"contributors":3131},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2881,2885,2889,2893,2897],{"_uid":2882,"answer":2883,"question":2884,"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":2886,"answer":2887,"question":2888,"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":2890,"answer":2891,"question":2892,"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":2894,"answer":2895,"question":2896,"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":2898,"answer":2899,"question":2900,"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":2902,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2914,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2915,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2903,"component":39,"meta_info":2911,"block_image":2912,"cover_image":2913,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2904,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2909,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2905,"component":118,"meta_info":2906,"meta_title":7,"block_image":2907,"cover_image":2908,"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":767,"content":2917},[2918,2932,2936,2940,2944,2948,2952,2955,2960,2965,2979,2984,2988,2993,2997,3002,3016,3020,3024,3038,3052,3056,3060,3074,3079,3083,3097,3101,3111],{"type":770,"content":2919},[2920,2922,2930],{"text":2921,"type":774},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2923,"type":774,"marks":2924},"interval training",[2925,2929],{"type":785,"attrs":2926},{"href":2927,"uuid":48,"anchor":48,"custom":2928,"target":788,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1863},{"text":2931,"type":774}," 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":770,"content":2933},[2934],{"text":2935,"type":774},"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":849,"attrs":2937,"content":2938},{"level":851},[2939],{"text":2884,"type":774},{"type":770,"content":2941},[2942],{"text":2943,"type":774},"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":770,"content":2945},[2946],{"text":2947,"type":774},"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":849,"attrs":2949,"content":2950},{"level":851},[2951],{"text":2888,"type":774},{"type":770,"content":2953},[2954],{"text":2887,"type":774},{"type":849,"attrs":2956,"content":2957},{"level":851},[2958],{"text":2959,"type":774},"Unique Benefits of HIIT",{"type":849,"attrs":2961,"content":2962},{"level":861},[2963],{"text":2964,"type":774},"Maximum Effectiveness in Less Time",{"type":770,"content":2966},[2967,2969,2977],{"text":2968,"type":774},"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":2970,"type":774,"marks":2971},"25-30% more calories",[2972,2976],{"type":785,"attrs":2973},{"href":2974,"uuid":48,"anchor":48,"custom":2975,"target":788,"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":1863},{"text":2978,"type":774}," 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":849,"attrs":2980,"content":2981},{"level":861},[2982],{"text":2983,"type":774},"Tones Muscle",{"type":770,"content":2985},[2986],{"text":2987,"type":774},"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":849,"attrs":2989,"content":2990},{"level":861},[2991],{"text":2992,"type":774},"Adds Variety",{"type":770,"content":2994},[2995],{"text":2996,"type":774},"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":849,"attrs":2998,"content":2999},{"level":861},[3000],{"text":3001,"type":774},"Improves Cardiovascular Health",{"type":770,"content":3003},[3004,3006,3014],{"text":3005,"type":774},"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":3007,"type":774,"marks":3008},"greater improvements in blood pressure",[3009,3013],{"type":785,"attrs":3010},{"href":3011,"uuid":48,"anchor":48,"custom":3012,"target":788,"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":1863},{"text":3015,"type":774}," and blood sugar than moderate-intensity workouts. ",{"type":849,"attrs":3017,"content":3018},{"level":851},[3019],{"text":2896,"type":774},{"type":770,"content":3021},[3022],{"text":3023,"type":774},"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":770,"content":3025},[3026,3028,3036],{"text":3027,"type":774},"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":3029,"type":774,"marks":3030},"roadwork",[3031,3035],{"type":785,"attrs":3032},{"href":3033,"uuid":48,"anchor":48,"custom":3034,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1863},{"text":3037,"type":774},", 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":770,"content":3039},[3040,3042,3050],{"text":3041,"type":774},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":3043,"type":774,"marks":3044},"HIIT jump rope workout",[3045,3049],{"type":785,"attrs":3046},{"href":3047,"uuid":48,"anchor":48,"custom":3048,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1863},{"text":3051,"type":774}," for a full-body cardio blast in just minutes.",{"type":849,"attrs":3053,"content":3054},{"level":851},[3055],{"text":2900,"type":774},{"type":770,"content":3057},[3058],{"text":3059,"type":774},"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":770,"content":3061},[3062,3064,3072],{"text":3063,"type":774},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":3065,"type":774,"marks":3066},"10 minutes of HIIT boxing",[3067,3071],{"type":785,"attrs":3068},{"href":3069,"uuid":48,"anchor":48,"custom":3070,"target":788,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1863},{"text":3073,"type":774}," and feel the difference with just one workout.",{"type":849,"attrs":3075,"content":3076},{"level":851},[3077],{"text":3078,"type":774},"Hit With HIIT",{"type":770,"content":3080},[3081],{"text":3082,"type":774},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":770,"content":3084},[3085,3087,3095],{"text":3086,"type":774},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":3088,"type":774,"marks":3089},"FightCamp’s extensive library of HIIT workouts",[3090,3094],{"type":785,"attrs":3091},{"href":3092,"uuid":48,"anchor":48,"custom":3093,"target":788,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1863},{"text":3096,"type":774},"!",{"type":849,"attrs":3098,"content":3099},{"level":851},[3100],{"text":1751,"type":774},{"type":770,"content":3102},[3103,3104,3110],{"text":1755,"type":774},{"text":1757,"type":774,"marks":3105},[3106,3109],{"type":785,"attrs":3107},{"href":1761,"uuid":48,"anchor":48,"custom":3108,"target":788,"linktype":13},{},{"type":1863},{"text":1764,"type":774},{"type":770,"content":3112},[3113],{"text":2013,"type":774},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3115,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3120,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3121,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3116,"component":118,"meta_info":3117,"meta_title":7,"block_image":3118,"cover_image":3119,"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":3123,"title":3124,"plugin":43,"description":3125},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":3127,"alt":3128,"name":7,"focus":7,"title":3128,"filename":3129,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1495],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1483,"created_at":3139,"published_at":3140,"updated_at":3141,"id":3142,"uuid":3143,"content":3144,"slug":1483,"full_slug":3165,"sort_by_date":48,"position":446,"tag_list":3166,"is_startpage":9,"parent_id":3167,"meta_data":48,"group_id":3168,"first_published_at":3169,"release_id":48,"lang":60,"path":7,"alternates":3170,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3145,"component":3146,"meta_info":3147,"custom_content_list":3149},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3148,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3150,3155,3160],{"_uid":3151,"label":3152,"value":3153,"dev_id":3154,"component":774},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3156,"label":3157,"value":3158,"dev_id":3159,"component":774},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3161,"label":3162,"value":3163,"dev_id":3164,"component":774},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013255839]