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We have the perfect, quick ab routine to help you build a strong core that will help you when it comes to punching power, speed, and stamina for boxing, and let’s be real, toned abs are always a plus!\n\nToday, FightCamp Trainer Flo Master will take you through this 8-minute, no equipment needed, core routine that will get you a strong, shredded midsection. This is a great routine to add at the beginning or end of a boxing workout (Friendly reminder, abs start in the kitchen!)\n\nNote: For this exercise routine, all you need is a yoga/exercise mat.\n\nAll of these exercises are performed on the ground, on a mat. During the routine, do not use your arms to swing up or for momentum. Instead, keep your arms crossed on your shoulders or your hands on the sides of your head/behind your head. Focus on keeping a slow and controlled tempo.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"f55f6976-6838-4811-9612-a6a697b14fe6","- Start by lying on the ground\n- Bend your knees 90 degrees and place your feet flat on the floor\n- Cross your arms over your chest\n- Sit-up until your elbows make contact with your knees\n- Slowly lower yourself back to the ground\n- Repeat for 30 seconds","Sit-Ups",{"_uid":675,"answer":676,"question":677,"component":669},"405393ce-0c46-4238-96e1-1eff9696e2a9","- Start by lying on the ground\n- Bend your knees bent 90 degrees and lift your feet off of the floor\n- Place your hands behind your head or on the sides\n- Perform a crunch until your elbows make contact with your knees\n- Slowly lower yourself back to the ground\n- Repeat for 30 seconds","Elbow Crunch",{"_uid":679,"answer":680,"question":681,"component":669},"e681de24-23a0-423d-a682-faf4a00785b3","- Start by lying on the ground with your hands at your sides for balance\n- Your legs should be about 1-2 inches off of the floor\n- Raise your legs until your feet are perpendicular to the floor\n- Slowly lower your legs back down to the ground\n- Repeat for 30 seconds\n- Focus on keeping your lower back in contact with the ground the entire time","Leg Raises",{"_uid":683,"answer":684,"question":685,"component":669},"ee1428a8-bda2-45e6-8fc5-130027ebe49f","- Start by lying on the ground\n- Your arms should be perpendicular to your body, forming a “T-shape”\n- Raise your legs until your feet are perpendicular to the floor\n- This is the starting position\n- Slowly lower your legs back to the ground and to the right side--as close to perpendicular to the body as possible\n- Raise your legs back to the starting position\n- Slowly lower your legs to the left side then return to your starting position\n- Repeat for 30 seconds\n- Focus on keeping your lower back in contact with the ground the entire time","Windshield Wipers",{"_uid":687,"answer":688,"question":689,"component":669},"05528328-fe71-4cc9-ac71-cb27ee0079b2","- Start by lying on the ground\n- Bend your knees 90 degrees and place your feet flat on the floor\n- Cross your arms over your chest\n- Sit-up until your elbows make contact with your knees\n- Perform a jab - cross (1 - 2) combo\n- Slowly lower yourself back to the ground\n- Repeat for 30 seconds","Sit-Up + Jab - Cross | 1 - 2",{"_uid":691,"answer":692,"question":693,"component":669},"5475bc0e-b32e-4c61-b239-9d70685c422a","- Start by sitting on the ground\n- Bend your knees 90 degrees and have your feet slightly hovering above the ground\n- If this is too difficult for you, keep your feet flat on the ground\n- Your torso should be at a 45-degree angle\n- Slowly twist your torso and tap the right side of the ground and then return to neutral and follow up with an immediate twist to the left, tapping the ground, and back to neutral\n- Repeat for 30 seconds","Boxer's Twist",{"_uid":695,"answer":696,"question":697,"component":669},"2cd35a83-b06e-4f23-afed-ec9f070aa414","- Start by lying on the ground with your feet flat on the ground\n- Your arms should be in a relaxed position overhead\n- Slowly raise your left leg off the ground towards the sky while simultaneously performing a sit-up, attempting to reach your foot\n- Slowly lower yourself back to the ground\n- Switch legs and perform a sit-up, again, attempting to reach your foot\n- Continue alternating\n- Repeat for 30 seconds","Single Leg V-Ups",{"_uid":699,"answer":700,"question":701,"component":669},"b85755fd-6848-4e73-a30d-c841c9bc8941","- Start by lying on the ground\n- Your feet should be pointing towards the sky, perpendicular to the ground\n- While crunching, reach arms towards the soles of your feet\n- Slowly lower back to the ground\n- Repeat for 30 seconds","Toe Touches",{"_uid":703,"answer":704,"question":705,"component":669},"86e4341b-17b7-4a64-8363-7c1f7eb7f89f","- Start by lying on the ground\n- Bend your knees 90 degrees and place your feet flat on the floor\n- Place your hands behind your head or on the sides of your head\n- Perform a sit-up, then tap your right elbow to your left knee, twist, and tap your left elbow to your right knee\n- Slowly lower yourself back to the ground\n- Repeat for 30 seconds","Sit-Up + Twist",{"_uid":707,"answer":708,"question":709,"component":669},"d9a33e8d-52bc-4e68-a9ff-78b31a62aa83","- Start by lying on the ground with hands behind your head or on the sides of your head\n- Your legs should start about 1-2 inches off of the floor\n- This is the starting position\n- Drive your left knee towards your head while simultaneously crunching and attempting to tap your right elbow towards your left knee\n- Return to starting position\n- Switch and drive your right knee towards your head while simultaneously crunching and attempting to tap your left elbow towards your right knee\n- Return to starting position\n- Continue for 30 seconds","Bicycle Crunches",{"_uid":711,"answer":712,"question":713,"component":669},"9df2a8a1-690f-458a-8326-ecbf71b96c50","- Start by lying on the ground with your hands placed carefully under your glutes for added balance\n- Your legs should start about 1-2 inches off of the floor\n- This is the starting position\n- Open your legs as comfortably wide as possible, then return to starting position\n- Immediately after, drive your knees towards your chest\n- Return to starting position\n- Repeat for 30 seconds","In/Out + Open/Close",{"_uid":715,"answer":716,"question":717,"component":669},"4b1e44d1-f372-4223-b344-0f3b0234a565","- Start by lying on the ground with your hands placed carefully under your glutes for added balance\n- Your legs should start 1-2 inches off of the floor\n- This is the starting position\n- Begin to flutter kick your legs up and down, similar to the freestyle kick in swimming\n- Focus on pointing toes towards (plantar flexion)\n- Continue for 30 seconds","Flutter Kicks",{"_uid":719,"answer":720,"question":721,"component":669},"d8c3526a-17c6-4ab4-9883-4ab276266026","- Start by lying on your left side\n- Your body should be close to a 45-degree angle\n- Your right hand should be placed on side of your head\n- Crunch your upper body and elbow skyward, while simultaneously raising your legs off the ground, attempting to touch your elbow to your knee\n- Slowly return back to the ground\n- Continue performing these side V-up reps for 30 seconds","Side V-Ups (Right Side)",{"_uid":723,"answer":724,"question":725,"component":669},"2262d04e-46ec-4d1f-b982-eb86dc5c7dff","- Start by lying on your right side\n- Your body should be close to a 45-degree angle\n- Your left hand should be placed on side of your head\n- Crunch your upper body and elbow skyward, while simultaneously raising your legs off the ground, attempting to touch your elbow to knee\n- Slowly return back to the ground\n- Continue performing these side V-up reps for 30 seconds","Side V-Ups (Left Side)",{"_uid":727,"answer":728,"question":729,"component":669},"297b6e15-0ebe-4901-917c-53de4c4deb80","- Start by sitting on the ground\n- Bend your knees 90 degrees and have your feet slightly hovering above the ground\n- If this is too difficult for you, keep your feet flat on the ground\n- Your torso should be at a 45-degree angle\n- For an entire minute, “groove” and bounce/dance in place\n- Focus on breathwork\n- Continue to groove for 60 seconds\n- If you have to take a break, you may do so and “shake it out”","Ab Groove (60 seconds)",{"_uid":731,"answer":732,"question":733,"component":669},"09acc30c-1c20-4594-91f6-da9a0637bb36","- Start by lying on the ground on your stomach\n- Place your palms on the ground by your shoulders\n- Slowly push your upper body up to an upright position\n- Hold for 10 seconds\n- Maintaining the upright position, carefully and gingerly rotate your upper body slightly to the right, as if to look over your shoulder\n- Return to neutral\n- Next, carefully and gingerly rotate the upper body slightly to the left, as if to look over your opposite shoulder before returning to neutral\n- Keeping your hands in place, slowly move into child's pose by slowly shifting your hips back until your rear is in contact with your heels\n- Hold for the remainder of the 45 seconds","Cool Down (45 seconds)","Quick 8-Minute At-Home Ab Workout For A Shredded Core",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":736,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":748,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":737,"component":39,"meta_info":745,"block_image":746,"cover_image":747,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":738,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":739,"component":118,"meta_info":740,"meta_title":7,"block_image":741,"cover_image":742,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":751,"created_at":752,"published_at":753,"updated_at":754,"id":755,"uuid":756,"content":757,"slug":767,"full_slug":768,"sort_by_date":48,"position":113,"tag_list":769,"is_startpage":9,"parent_id":770,"meta_data":48,"group_id":771,"first_published_at":772,"release_id":48,"lang":60,"path":48,"alternates":773,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":758,"_uid":759,"name":751,"photo":760,"component":764,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":765,"social_link_linkedin":7,"social_link_instagram":766,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":761,"alt":751,"name":762,"focus":48,"title":751,"filename":763,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":775,"content":776},"doc",[777,783,797,806,816,830,837,843,855,895,900,910,945,950,960,1001,1006,1016,1074,1079,1089,1127,1132,1142,1181,1186,1196,1240,1245,1255,1287,1292,1302,1336,1341,1351,1401,1406,1416,1458,1463,1473,1510,1515,1525,1565,1570,1580,1617,1622,1632,1682,1687,1697,1753,1781],{"type":778,"content":779},"paragraph",[780],{"text":781,"type":782},"Core work should be a staple in anyone’s workout regardless of their level of experience, and here at FightCamp, we’ve got you covered. We have the perfect, quick ab routine to help you build a strong core, which is crucial when it comes to punching power, speed, and stamina for boxing, and let’s be real, toned abs are always a plus!","text",{"type":778,"content":784},[785,787,795],{"text":786,"type":782},"Today, FightCamp Trainer Flo Master will take you through this 8-minute, no equipment needed, core routine that will get you a strong, ",{"text":788,"type":782,"marks":789},"shredded midsection",[790],{"type":791,"attrs":792},"link",{"href":793,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/top-6-six-faqs-how-to-get-six-pack-abs/","_blank",{"text":796,"type":782},". This is a great routine to add at the beginning or end of a boxing workout. Friendly reminder, to see your abs starts in the kitchen, and to get them strong starts on the mat!",{"type":778,"content":798},[799,804],{"text":800,"type":782,"marks":801},"What You'll Need:",[802],{"type":803},"bold",{"text":805,"type":782}," For this exercises routine, all you need is a yoga/exercise mat.",{"type":778,"content":807},[808,812,814],{"text":809,"type":782,"marks":810},"Trainer Tip:",[811],{"type":803},{"text":813,"type":782}," All of these exercises are performed on the ground, on a mat. During the routine, do not use your arms to swing up for momentum. Instead, keep your arms crossed on your shoulders or your hands on the sides of your head or behind your head. Focus on keeping a slow and controlled tempo.",{"type":815},"hard_break",{"type":817,"attrs":818},"blok",{"id":819,"body":820},"6a1e34be-5f12-466b-8dba-503d9abb18d4",[821],{"_uid":822,"link":823,"image":825,"title":827,"component":829},"i-1e06f493-4f28-4344-950c-4944698138f0",{"id":7,"url":824,"linktype":13,"fieldtype":14,"cached_url":824},"https://youtu.be/OzZsa-6MeiE",{"id":826,"alt":827,"name":7,"focus":48,"title":827,"filename":828,"copyright":7,"fieldtype":50},3590768,"8 Minute Ab Workout | No Equipment | Core Training At Home","https://a.storyblok.com/f/115220/1244x700/37e204a1b7/8-minute-ab-workout-youtube.png","image_video_link",{"type":831,"attrs":832,"content":834},"heading",{"level":833},2,[835],{"text":836,"type":782},"Flo’s 15 Ab Exercises (30 seconds each)",{"type":831,"attrs":838,"content":840},{"level":839},3,[841,842],{"text":673,"type":782},{"type":815},{"type":817,"attrs":844},{"id":845,"body":846},"dee5f8a8-e7d3-44ba-9b89-86cb7db08946",[847],{"_uid":848,"image":849,"component":853,"copyright_details":854},"i-78a80e8a-6c89-4c22-8c74-f577f4110f1d",{"id":850,"alt":851,"name":7,"focus":48,"title":851,"filename":852,"copyright":7,"fieldtype":50},3590798,"Flo Master Doing Sit-Ups","https://a.storyblok.com/f/115220/1100x1100/ea365254a6/sit-ups.png","content_image",[],{"type":856,"content":857},"bullet_list",[858,865,871,877,883,889],{"type":859,"content":860},"list_item",[861],{"type":778,"content":862},[863],{"text":864,"type":782},"Start by lying on the ground",{"type":859,"content":866},[867],{"type":778,"content":868},[869],{"text":870,"type":782},"Bend your knees 90 degrees and place your feet flat on the floor",{"type":859,"content":872},[873],{"type":778,"content":874},[875],{"text":876,"type":782},"Cross your arms over your chest",{"type":859,"content":878},[879],{"type":778,"content":880},[881],{"text":882,"type":782},"Sit-up until your elbows make contact with your knees",{"type":859,"content":884},[885],{"type":778,"content":886},[887],{"text":888,"type":782},"Slowly lower yourself back to the ground",{"type":859,"content":890},[891],{"type":778,"content":892},[893],{"text":894,"type":782},"Repeat for 30 seconds",{"type":831,"attrs":896,"content":897},{"level":839},[898,899],{"text":677,"type":782},{"type":815},{"type":817,"attrs":901},{"id":845,"body":902},[903],{"_uid":904,"image":905,"component":853,"copyright_details":909},"i-2a94921d-3ce6-41e9-a2aa-f9870da05b61",{"id":906,"alt":907,"name":7,"focus":48,"title":907,"filename":908,"copyright":7,"fieldtype":50},3590799,"Flo Master Doing Elbow Crunches","https://a.storyblok.com/f/115220/1100x1100/a8a152148b/elbow_crunches.png",[],{"type":856,"content":911},[912,917,923,929,935,940],{"type":859,"content":913},[914],{"type":778,"content":915},[916],{"text":864,"type":782},{"type":859,"content":918},[919],{"type":778,"content":920},[921],{"text":922,"type":782},"Bend your knees bent 90 degrees and lift your feet off of the floor",{"type":859,"content":924},[925],{"type":778,"content":926},[927],{"text":928,"type":782},"Place your hands behind your head or on the sides",{"type":859,"content":930},[931],{"type":778,"content":932},[933],{"text":934,"type":782},"Perform a crunch until your elbows make contact with your knees",{"type":859,"content":936},[937],{"type":778,"content":938},[939],{"text":888,"type":782},{"type":859,"content":941},[942],{"type":778,"content":943},[944],{"text":894,"type":782},{"type":831,"attrs":946,"content":947},{"level":839},[948,949],{"text":681,"type":782},{"type":815},{"type":817,"attrs":951},{"id":845,"body":952},[953],{"_uid":954,"image":955,"component":853,"copyright_details":959},"i-c8184fcf-fd21-4a72-b749-22e2e8bd8228",{"id":956,"alt":957,"name":7,"focus":48,"title":957,"filename":958,"copyright":7,"fieldtype":50},3590800,"Flo Master Doing Leg Raises","https://a.storyblok.com/f/115220/1100x1100/9807426523/leg_raises.png",[],{"type":856,"content":961},[962,976,982,988],{"type":859,"content":963},[964,968],{"type":778,"content":965},[966],{"text":967,"type":782},"Start by lying on the ground with your hands at your sides for balance",{"type":856,"content":969},[970],{"type":859,"content":971},[972],{"type":778,"content":973},[974],{"text":975,"type":782},"Your legs should be about 1-2 inches off of the floor",{"type":859,"content":977},[978],{"type":778,"content":979},[980],{"text":981,"type":782},"Raise your legs until your feet are perpendicular to the floor",{"type":859,"content":983},[984],{"type":778,"content":985},[986],{"text":987,"type":782},"Slowly lower your legs back down to the ground",{"type":859,"content":989},[990,993],{"type":778,"content":991},[992],{"text":894,"type":782},{"type":856,"content":994},[995],{"type":859,"content":996},[997],{"type":778,"content":998},[999],{"text":1000,"type":782},"Focus on keeping your lower back in contact with the ground the entire time",{"type":831,"attrs":1002,"content":1003},{"level":839},[1004,1005],{"text":685,"type":782},{"type":815},{"type":817,"attrs":1007},{"id":845,"body":1008},[1009],{"_uid":1010,"image":1011,"component":853,"copyright_details":1015},"i-c8ac137f-2f9c-4ee7-9e83-67603620a344",{"id":1012,"alt":1013,"name":7,"focus":48,"title":1013,"filename":1014,"copyright":7,"fieldtype":50},3590801,"Flo Master Doing Windshield Wipers","https://a.storyblok.com/f/115220/1380x700/d1c9dc4946/windshield_wipers.png",[],{"type":856,"content":1017},[1018,1031,1044,1050,1056,1062],{"type":859,"content":1019},[1020,1023],{"type":778,"content":1021},[1022],{"text":864,"type":782},{"type":856,"content":1024},[1025],{"type":859,"content":1026},[1027],{"type":778,"content":1028},[1029],{"text":1030,"type":782},"Your arms should be perpendicular to your body, forming a “T-shape”",{"type":859,"content":1032},[1033,1036],{"type":778,"content":1034},[1035],{"text":981,"type":782},{"type":856,"content":1037},[1038],{"type":859,"content":1039},[1040],{"type":778,"content":1041},[1042],{"text":1043,"type":782},"This is the starting position",{"type":859,"content":1045},[1046],{"type":778,"content":1047},[1048],{"text":1049,"type":782},"Slowly lower your legs back to the ground and to the right side--as close to perpendicular to the body as possible",{"type":859,"content":1051},[1052],{"type":778,"content":1053},[1054],{"text":1055,"type":782},"Raise your legs back to the starting position",{"type":859,"content":1057},[1058],{"type":778,"content":1059},[1060],{"text":1061,"type":782},"Slowly lower your legs to the left side then return to your starting position",{"type":859,"content":1063},[1064,1067],{"type":778,"content":1065},[1066],{"text":894,"type":782},{"type":856,"content":1068},[1069],{"type":859,"content":1070},[1071],{"type":778,"content":1072},[1073],{"text":1000,"type":782},{"type":831,"attrs":1075,"content":1076},{"level":839},[1077,1078],{"text":689,"type":782},{"type":815},{"type":817,"attrs":1080},{"id":845,"body":1081},[1082],{"_uid":1083,"image":1084,"component":853,"copyright_details":1088},"i-723f7f2b-d021-42b1-bfa1-52a26ff25516",{"id":1085,"alt":1086,"name":7,"focus":48,"title":1086,"filename":1087,"copyright":7,"fieldtype":50},3590802,"Flo Master Doing Sit-Ups + Jab - Cross","https://a.storyblok.com/f/115220/1100x1100/e53bd00cc8/sit-up-1-2.png",[],{"type":856,"content":1090},[1091,1096,1101,1106,1111,1117,1122],{"type":859,"content":1092},[1093],{"type":778,"content":1094},[1095],{"text":864,"type":782},{"type":859,"content":1097},[1098],{"type":778,"content":1099},[1100],{"text":870,"type":782},{"type":859,"content":1102},[1103],{"type":778,"content":1104},[1105],{"text":876,"type":782},{"type":859,"content":1107},[1108],{"type":778,"content":1109},[1110],{"text":882,"type":782},{"type":859,"content":1112},[1113],{"type":778,"content":1114},[1115],{"text":1116,"type":782},"Perform a jab - cross (1 - 2) combo",{"type":859,"content":1118},[1119],{"type":778,"content":1120},[1121],{"text":888,"type":782},{"type":859,"content":1123},[1124],{"type":778,"content":1125},[1126],{"text":894,"type":782},{"type":831,"attrs":1128,"content":1129},{"level":839},[1130,1131],{"text":693,"type":782},{"type":815},{"type":817,"attrs":1133},{"id":845,"body":1134},[1135],{"_uid":1136,"image":1137,"component":853,"copyright_details":1141},"i-6a368736-0153-4d1a-9a7d-5cf66955eeee",{"id":1138,"alt":1139,"name":7,"focus":48,"title":1139,"filename":1140,"copyright":7,"fieldtype":50},3590803,"Flo Master Doing Boxer's Twists","https://a.storyblok.com/f/115220/1100x1100/9cac9ae90e/boxers_twists.png",[],{"type":856,"content":1143},[1144,1150,1170,1176],{"type":859,"content":1145},[1146],{"type":778,"content":1147},[1148],{"text":1149,"type":782},"Start by sitting on the ground",{"type":859,"content":1151},[1152,1156],{"type":778,"content":1153},[1154],{"text":1155,"type":782},"Bend your knees 90 degrees and have your feet slightly hovering above the ground",{"type":856,"content":1157},[1158,1164],{"type":859,"content":1159},[1160],{"type":778,"content":1161},[1162],{"text":1163,"type":782},"If this is too difficult for you, keep your feet flat on the ground",{"type":859,"content":1165},[1166],{"type":778,"content":1167},[1168],{"text":1169,"type":782},"Your torso should be at a 45-degree angle",{"type":859,"content":1171},[1172],{"type":778,"content":1173},[1174],{"text":1175,"type":782},"Slowly twist your torso and tap the right side of the ground and then return to neutral and follow up with an immediate twist to the left, tapping the ground, and back to neutral",{"type":859,"content":1177},[1178],{"type":778,"content":1179},[1180],{"text":894,"type":782},{"type":831,"attrs":1182,"content":1183},{"level":839},[1184,1185],{"text":697,"type":782},{"type":815},{"type":817,"attrs":1187},{"id":845,"body":1188},[1189],{"_uid":1190,"image":1191,"component":853,"copyright_details":1195},"i-f07cf250-2b10-4102-a84a-afe16aab790d",{"id":1192,"alt":1193,"name":7,"focus":48,"title":1193,"filename":1194,"copyright":7,"fieldtype":50},3590805,"Flo Master Doing Single Leg V-Ups","https://a.storyblok.com/f/115220/1100x1100/be09c3b07e/single_leg_v-ups.png",[],{"type":856,"content":1197},[1198,1212,1218,1223,1229,1235],{"type":859,"content":1199},[1200,1204],{"type":778,"content":1201},[1202],{"text":1203,"type":782},"Start by lying on the ground with your feet flat on the ground",{"type":856,"content":1205},[1206],{"type":859,"content":1207},[1208],{"type":778,"content":1209},[1210],{"text":1211,"type":782},"Your arms should be in a relaxed position overhead",{"type":859,"content":1213},[1214],{"type":778,"content":1215},[1216],{"text":1217,"type":782},"Slowly raise your left leg off the ground towards the sky while simultaneously performing a sit-up, attempting to reach your foot",{"type":859,"content":1219},[1220],{"type":778,"content":1221},[1222],{"text":888,"type":782},{"type":859,"content":1224},[1225],{"type":778,"content":1226},[1227],{"text":1228,"type":782},"Switch legs and perform a sit-up, again, attempting to reach your foot",{"type":859,"content":1230},[1231],{"type":778,"content":1232},[1233],{"text":1234,"type":782},"Continue alternating",{"type":859,"content":1236},[1237],{"type":778,"content":1238},[1239],{"text":894,"type":782},{"type":831,"attrs":1241,"content":1242},{"level":839},[1243,1244],{"text":701,"type":782},{"type":815},{"type":817,"attrs":1246},{"id":845,"body":1247},[1248],{"_uid":1249,"image":1250,"component":853,"copyright_details":1254},"i-c93ddc0f-3ee0-4fb5-832c-c99a7d774941",{"id":1251,"alt":1252,"name":7,"focus":48,"title":1252,"filename":1253,"copyright":7,"fieldtype":50},3590806,"Flo Master Doing Toe Touches","https://a.storyblok.com/f/115220/1100x1100/5040c9a73f/toe-touches.png",[],{"type":856,"content":1256},[1257,1270,1276,1282],{"type":859,"content":1258},[1259,1262],{"type":778,"content":1260},[1261],{"text":864,"type":782},{"type":856,"content":1263},[1264],{"type":859,"content":1265},[1266],{"type":778,"content":1267},[1268],{"text":1269,"type":782},"Your feet should be pointing towards the sky, perpendicular to the ground",{"type":859,"content":1271},[1272],{"type":778,"content":1273},[1274],{"text":1275,"type":782},"While crunching, reach arms towards the soles of your feet",{"type":859,"content":1277},[1278],{"type":778,"content":1279},[1280],{"text":1281,"type":782},"Slowly lower back to the ground",{"type":859,"content":1283},[1284],{"type":778,"content":1285},[1286],{"text":894,"type":782},{"type":831,"attrs":1288,"content":1289},{"level":839},[1290,1291],{"text":705,"type":782},{"type":815},{"type":817,"attrs":1293},{"id":845,"body":1294},[1295],{"_uid":1296,"image":1297,"component":853,"copyright_details":1301},"i-61e48ad4-f685-4161-926a-561419268380",{"id":1298,"alt":1299,"name":7,"focus":48,"title":1299,"filename":1300,"copyright":7,"fieldtype":50},3590807,"Flo Master Doing Sit-Up Twists","https://a.storyblok.com/f/115220/1100x1100/498e1e8159/sit-up_twists.png",[],{"type":856,"content":1303},[1304,1309,1314,1320,1326,1331],{"type":859,"content":1305},[1306],{"type":778,"content":1307},[1308],{"text":864,"type":782},{"type":859,"content":1310},[1311],{"type":778,"content":1312},[1313],{"text":870,"type":782},{"type":859,"content":1315},[1316],{"type":778,"content":1317},[1318],{"text":1319,"type":782},"Place your hands behind your head or on the sides of your head",{"type":859,"content":1321},[1322],{"type":778,"content":1323},[1324],{"text":1325,"type":782},"Perform a sit-up, then tap your right elbow to your left knee, twist, and tap your left elbow to your right knee",{"type":859,"content":1327},[1328],{"type":778,"content":1329},[1330],{"text":888,"type":782},{"type":859,"content":1332},[1333],{"type":778,"content":1334},[1335],{"text":894,"type":782},{"type":831,"attrs":1337,"content":1338},{"level":839},[1339,1340],{"text":709,"type":782},{"type":815},{"type":817,"attrs":1342},{"id":845,"body":1343},[1344],{"_uid":1345,"image":1346,"component":853,"copyright_details":1350},"i-a530a326-21c4-4b57-8b07-ea6ab14f515c",{"id":1347,"alt":1348,"name":7,"focus":48,"title":1348,"filename":1349,"copyright":7,"fieldtype":50},3590808,"Flo Master Doing Bicycle Crunches","https://a.storyblok.com/f/115220/1380x700/3cd2ac47ad/bicycle_crunches.png",[],{"type":856,"content":1352},[1353,1372,1378,1384,1390,1395],{"type":859,"content":1354},[1355,1359],{"type":778,"content":1356},[1357],{"text":1358,"type":782},"Start by lying on the ground with hands behind your head or on the sides of your head",{"type":856,"content":1360},[1361,1367],{"type":859,"content":1362},[1363],{"type":778,"content":1364},[1365],{"text":1366,"type":782},"Your legs should start about 1-2 inches off of the floor",{"type":859,"content":1368},[1369],{"type":778,"content":1370},[1371],{"text":1043,"type":782},{"type":859,"content":1373},[1374],{"type":778,"content":1375},[1376],{"text":1377,"type":782},"Drive your left knee towards your head while simultaneously crunching and attempting to tap your right elbow towards your left knee",{"type":859,"content":1379},[1380],{"type":778,"content":1381},[1382],{"text":1383,"type":782},"Return to starting position",{"type":859,"content":1385},[1386],{"type":778,"content":1387},[1388],{"text":1389,"type":782},"Switch and drive your right knee towards your head while simultaneously crunching and attempting to tap your left elbow towards your right knee",{"type":859,"content":1391},[1392],{"type":778,"content":1393},[1394],{"text":1383,"type":782},{"type":859,"content":1396},[1397],{"type":778,"content":1398},[1399],{"text":1400,"type":782},"Continue for 30 seconds",{"type":831,"attrs":1402,"content":1403},{"level":839},[1404,1405],{"text":713,"type":782},{"type":815},{"type":817,"attrs":1407},{"id":845,"body":1408},[1409],{"_uid":1410,"image":1411,"component":853,"copyright_details":1415},"i-537a6aed-8feb-4e62-a055-2d4ea3ef87c1",{"id":1412,"alt":1413,"name":7,"focus":48,"title":1413,"filename":1414,"copyright":7,"fieldtype":50},3590811,"Flo Master Doing In/Out + Open/Close","https://a.storyblok.com/f/115220/1380x700/97487233b3/in-out-open-close.png",[],{"type":856,"content":1417},[1418,1436,1442,1448,1453],{"type":859,"content":1419},[1420,1424],{"type":778,"content":1421},[1422],{"text":1423,"type":782},"Start by lying on the ground with your hands placed carefully under your glutes for added balance",{"type":856,"content":1425},[1426,1431],{"type":859,"content":1427},[1428],{"type":778,"content":1429},[1430],{"text":1366,"type":782},{"type":859,"content":1432},[1433],{"type":778,"content":1434},[1435],{"text":1043,"type":782},{"type":859,"content":1437},[1438],{"type":778,"content":1439},[1440],{"text":1441,"type":782},"Open your legs as comfortably wide as possible, then return to starting position",{"type":859,"content":1443},[1444],{"type":778,"content":1445},[1446],{"text":1447,"type":782},"Immediately after, drive your knees towards your chest",{"type":859,"content":1449},[1450],{"type":778,"content":1451},[1452],{"text":1383,"type":782},{"type":859,"content":1454},[1455],{"type":778,"content":1456},[1457],{"text":894,"type":782},{"type":831,"attrs":1459,"content":1460},{"level":839},[1461,1462],{"text":717,"type":782},{"type":815},{"type":817,"attrs":1464},{"id":845,"body":1465},[1466],{"_uid":1467,"image":1468,"component":853,"copyright_details":1472},"i-84ac0996-83f8-49c9-be86-d7ab6c5acb89",{"id":1469,"alt":1470,"name":7,"focus":48,"title":1470,"filename":1471,"copyright":7,"fieldtype":50},3590817,"Flo Master Doing Flutter Kicks","https://a.storyblok.com/f/115220/1380x700/04a3f2d60e/flutter_kicks.png",[],{"type":856,"content":1474},[1475,1493,1499,1505],{"type":859,"content":1476},[1477,1480],{"type":778,"content":1478},[1479],{"text":1423,"type":782},{"type":856,"content":1481},[1482,1488],{"type":859,"content":1483},[1484],{"type":778,"content":1485},[1486],{"text":1487,"type":782},"Your legs should start 1-2 inches off of the floor",{"type":859,"content":1489},[1490],{"type":778,"content":1491},[1492],{"text":1043,"type":782},{"type":859,"content":1494},[1495],{"type":778,"content":1496},[1497],{"text":1498,"type":782},"Begin to flutter kick your legs up and down, similar to the freestyle kick in swimming",{"type":859,"content":1500},[1501],{"type":778,"content":1502},[1503],{"text":1504,"type":782},"Focus on pointing toes towards (plantar flexion)",{"type":859,"content":1506},[1507],{"type":778,"content":1508},[1509],{"text":1400,"type":782},{"type":831,"attrs":1511,"content":1512},{"level":839},[1513,1514],{"text":721,"type":782},{"type":815},{"type":817,"attrs":1516},{"id":845,"body":1517},[1518],{"_uid":1519,"image":1520,"component":853,"copyright_details":1524},"i-7d5c9390-f6c1-4b35-95fd-db86ad03e268",{"id":1521,"alt":1522,"name":7,"focus":48,"title":1522,"filename":1523,"copyright":7,"fieldtype":50},3590827,"Flo Master Doing Right Side V-Ups","https://a.storyblok.com/f/115220/1100x1100/33552aa3a8/right-side-v-ups.png",[],{"type":856,"content":1526},[1527,1547,1553,1559],{"type":859,"content":1528},[1529,1533],{"type":778,"content":1530},[1531],{"text":1532,"type":782},"Start by lying on your left side",{"type":856,"content":1534},[1535,1541],{"type":859,"content":1536},[1537],{"type":778,"content":1538},[1539],{"text":1540,"type":782},"Your body should be close to a 45-degree angle",{"type":859,"content":1542},[1543],{"type":778,"content":1544},[1545],{"text":1546,"type":782},"Your right hand should be placed on side of your head",{"type":859,"content":1548},[1549],{"type":778,"content":1550},[1551],{"text":1552,"type":782},"Crunch your upper body and elbow skyward, while simultaneously raising your legs off the ground, attempting to touch your elbow to your knee",{"type":859,"content":1554},[1555],{"type":778,"content":1556},[1557],{"text":1558,"type":782},"Slowly return back to the ground",{"type":859,"content":1560},[1561],{"type":778,"content":1562},[1563],{"text":1564,"type":782},"Continue performing these side V-up reps for 30 seconds",{"type":831,"attrs":1566,"content":1567},{"level":839},[1568,1569],{"text":725,"type":782},{"type":815},{"type":817,"attrs":1571},{"id":845,"body":1572},[1573],{"_uid":1574,"image":1575,"component":853,"copyright_details":1579},"i-e7ef1420-ad37-4e6a-90ca-1b09b6788827",{"id":1576,"alt":1577,"name":7,"focus":48,"title":1577,"filename":1578,"copyright":7,"fieldtype":50},3590829,"Flo Master Doing Left Side V-Ups","https://a.storyblok.com/f/115220/1100x1100/921493297f/left-side-v-ups.png",[],{"type":856,"content":1581},[1582,1601,1607,1612],{"type":859,"content":1583},[1584,1588],{"type":778,"content":1585},[1586],{"text":1587,"type":782},"Start by lying on your right side",{"type":856,"content":1589},[1590,1595],{"type":859,"content":1591},[1592],{"type":778,"content":1593},[1594],{"text":1540,"type":782},{"type":859,"content":1596},[1597],{"type":778,"content":1598},[1599],{"text":1600,"type":782},"Your left hand should be placed on side of your head",{"type":859,"content":1602},[1603],{"type":778,"content":1604},[1605],{"text":1606,"type":782},"Crunch your upper body and elbow skyward, while simultaneously raising your legs off the ground, attempting to touch your elbow to knee",{"type":859,"content":1608},[1609],{"type":778,"content":1610},[1611],{"text":1558,"type":782},{"type":859,"content":1613},[1614],{"type":778,"content":1615},[1616],{"text":1564,"type":782},{"type":831,"attrs":1618,"content":1619},{"level":839},[1620,1621],{"text":729,"type":782},{"type":815},{"type":817,"attrs":1623},{"id":845,"body":1624},[1625],{"_uid":1626,"image":1627,"component":853,"copyright_details":1631},"i-8e3a0ceb-c7bf-4357-b886-1fa0172f8263",{"id":1628,"alt":1629,"name":7,"focus":48,"title":1629,"filename":1630,"copyright":7,"fieldtype":50},3590831,"Flo Master Doing An Ab Groove","https://a.storyblok.com/f/115220/1100x1100/decfe91fea/ab_groove.png",[],{"type":856,"content":1633},[1634,1639,1656,1662,1668],{"type":859,"content":1635},[1636],{"type":778,"content":1637},[1638],{"text":1149,"type":782},{"type":859,"content":1640},[1641,1644],{"type":778,"content":1642},[1643],{"text":1155,"type":782},{"type":856,"content":1645},[1646,1651],{"type":859,"content":1647},[1648],{"type":778,"content":1649},[1650],{"text":1163,"type":782},{"type":859,"content":1652},[1653],{"type":778,"content":1654},[1655],{"text":1169,"type":782},{"type":859,"content":1657},[1658],{"type":778,"content":1659},[1660],{"text":1661,"type":782},"For an entire minute, “groove” and bounce/dance in place",{"type":859,"content":1663},[1664],{"type":778,"content":1665},[1666],{"text":1667,"type":782},"Focus on breathwork",{"type":859,"content":1669},[1670,1674],{"type":778,"content":1671},[1672],{"text":1673,"type":782},"Continue to groove for 60 seconds",{"type":856,"content":1675},[1676],{"type":859,"content":1677},[1678],{"type":778,"content":1679},[1680],{"text":1681,"type":782},"If you have to take a break, you may do so and “shake it out”",{"type":831,"attrs":1683,"content":1684},{"level":839},[1685,1686],{"text":733,"type":782},{"type":815},{"type":817,"attrs":1688},{"id":845,"body":1689},[1690],{"_uid":1691,"image":1692,"component":853,"copyright_details":1696},"i-010d7efc-480a-441c-aef7-3556fa077280",{"id":1693,"alt":1694,"name":7,"focus":48,"title":1694,"filename":1695,"copyright":7,"fieldtype":50},3590832,"Flo Master Doing a Cool Down Stretch","https://a.storyblok.com/f/115220/1380x700/b24a25e519/cool_down.png",[],{"type":856,"content":1698},[1699,1705,1711,1717,1723,1729,1735,1741,1747],{"type":859,"content":1700},[1701],{"type":778,"content":1702},[1703],{"text":1704,"type":782},"Start by lying on the ground on your stomach",{"type":859,"content":1706},[1707],{"type":778,"content":1708},[1709],{"text":1710,"type":782},"Place your palms on the ground by your shoulders",{"type":859,"content":1712},[1713],{"type":778,"content":1714},[1715],{"text":1716,"type":782},"Slowly push your upper body up to an upright position",{"type":859,"content":1718},[1719],{"type":778,"content":1720},[1721],{"text":1722,"type":782},"Hold for 10 seconds",{"type":859,"content":1724},[1725],{"type":778,"content":1726},[1727],{"text":1728,"type":782},"Maintaining the upright position, carefully and gingerly rotate your upper body slightly to the right, as if to look over your shoulder",{"type":859,"content":1730},[1731],{"type":778,"content":1732},[1733],{"text":1734,"type":782},"Return to neutral",{"type":859,"content":1736},[1737],{"type":778,"content":1738},[1739],{"text":1740,"type":782},"Next, carefully and gingerly rotate the upper body slightly to the left, as if to look over your opposite shoulder before returning to neutral",{"type":859,"content":1742},[1743],{"type":778,"content":1744},[1745],{"text":1746,"type":782},"Keeping your hands in place, slowly move into child's pose by slowly shifting your hips back until your rear is in contact with your heels",{"type":859,"content":1748},[1749],{"type":778,"content":1750},[1751],{"text":1752,"type":782},"Hold for the remainder of the 45 seconds",{"type":778,"content":1754},[1755,1757,1763,1765,1771,1773,1779],{"text":1756,"type":782},"After the full eight minutes, your abs will be on fire! This ab routine is a great way to end your ",{"text":1758,"type":782,"marks":1759},"boxing workout",[1760],{"type":791,"attrs":1761},{"href":1762,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/30-minute-intense-punching-bag-workout/",{"text":1764,"type":782},", or a great standalone workout when you are in a time crunch. Always remember that for great abs, you have to start in the ",{"text":1766,"type":782,"marks":1767},"kitchen",[1768],{"type":791,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":1772,"type":782},". Follow FightCamp Trainer Flo Master in this quick 8-minute workout, and follow his ",{"text":1774,"type":782,"marks":1775},"6-pack",[1776],{"type":791,"attrs":1777},{"href":1778,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/6-pack-abs-in-10-minutes-core-workout/",{"text":1780,"type":782}," core advice, and you will be ripped in no time!",{"type":778,"content":1782},[1783,1785,1790,1792,1798,1800,1806,1808,1814,1816,1822],{"text":1784,"type":782},"If you loved these exercises and want to see what else ",{"text":751,"type":782,"marks":1786},[1787],{"type":791,"attrs":1788},{"href":1789,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://youtu.be/QHq0YpW9Rtg",{"text":1791,"type":782}," and the other FightCamp Trainers have in store, check out our other ",{"text":1793,"type":782,"marks":1794},"YouTube",[1795],{"type":791,"attrs":1796},{"href":1797,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://bit.ly/3oYefXf",{"text":1799,"type":782}," videos, ",{"text":1801,"type":782,"marks":1802},"Blog",[1803],{"type":791,"attrs":1804},{"href":1805,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1807,"type":782},", and workouts on the ",{"text":1809,"type":782,"marks":1810},"App",[1811],{"type":791,"attrs":1812},{"href":1813,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1815,"type":782},". ",{"text":1817,"type":782,"marks":1818},"Start your training",[1819],{"type":791,"attrs":1820},{"href":1821,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1823,"type":782}," with FightCamp today!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1825,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1830,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1826,"component":118,"meta_info":1827,"meta_title":7,"block_image":1828,"cover_image":1829,"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},[],[],"2022-03-22 00:00","article",{"_uid":1835,"title":734,"plugin":43,"description":1836},"db38f38a-db4d-4de3-a7de-e4723b5382d5","Want shredded abs like FightCamp Trainer Flo Master? Add this quick 8-minute core routine to your boxing training session or as a standalone workout!",{"id":1838,"alt":657,"name":7,"focus":48,"title":657,"filename":1839,"copyright":7,"fieldtype":50},3590767,"https://a.storyblok.com/f/115220/2400x990/7869629e5a/quick-8-minute-at-home-ab-routine-for-a-shredded-core.png",[],"quick-8-minute-at-home-ab-routine-for-a-shredded-core","blogs/quick-8-minute-at-home-ab-routine-for-a-shredded-core",-3210,[1845],"featured",60887917,"835ebe28-1b29-405a-bada-f33e075b1142","2022-01-24T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1852],[1853,2010,2297,2539,2712,2951],{"name":1854,"created_at":1855,"published_at":1856,"updated_at":1857,"id":1858,"uuid":1859,"content":1860,"slug":2004,"full_slug":2005,"sort_by_date":48,"position":2006,"tag_list":2007,"is_startpage":9,"parent_id":1846,"meta_data":48,"group_id":2008,"first_published_at":1856,"release_id":48,"lang":60,"path":1849,"alternates":2009,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1861,"faqs":1862,"title":1854,"topic":1879,"author":1894,"content":1895,"category":1988,"schedule":1996,"component":1833,"meta_info":1997,"cover_image":2000,"description":1999,"contributors":2003},"96d7fcda-e3db-4f35-935d-fd195032b834",[1863,1867,1871,1875],{"_uid":1864,"answer":1865,"question":1866,"component":669},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1868,"answer":1869,"question":1870,"component":669},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1872,"answer":1873,"question":1874,"component":669},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1876,"answer":1877,"question":1878,"component":669},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1880,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1892,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1893,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1881,"component":39,"meta_info":1889,"block_image":1890,"cover_image":1891,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1882,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1887,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1888,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1883,"component":118,"meta_info":1884,"meta_title":7,"block_image":1885,"cover_image":1886,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":775,"content":1896},[1897,1919,1924,1927,1932,1935,1940,1962,1967,1971,1984],{"type":778,"content":1898},[1899,1901,1908,1910,1917],{"text":1900,"type":782},"Boxing is a sport about ",{"text":1902,"type":782,"marks":1903},"range",[1904],{"type":791,"attrs":1905},{"href":1906,"uuid":48,"anchor":48,"custom":1907,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1909,"type":782}," and ",{"text":1911,"type":782,"marks":1912},"distance",[1913],{"type":791,"attrs":1914},{"href":1915,"uuid":48,"anchor":48,"custom":1916,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1918,"type":782},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":831,"attrs":1920,"content":1921},{"level":833},[1922],{"text":1923,"type":782},"Step Behind The Jab",{"type":778,"content":1925},[1926],{"text":1869,"type":782},{"type":831,"attrs":1928,"content":1929},{"level":833},[1930],{"text":1931,"type":782},"Front Foot Defense",{"type":778,"content":1933},[1934],{"text":1873,"type":782},{"type":831,"attrs":1936,"content":1937},{"level":833},[1938],{"text":1939,"type":782},"Cutting Off The Ring",{"type":778,"content":1941},[1942,1944,1951,1953,1960],{"text":1943,"type":782},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1945,"type":782,"marks":1946},"outside fighter",[1947],{"type":791,"attrs":1948},{"href":1949,"uuid":48,"anchor":48,"custom":1950,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1952,"type":782},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1954,"type":782,"marks":1955},"jab",[1956],{"type":791,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1961,"type":782}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":831,"attrs":1963,"content":1964},{"level":833},[1965],{"text":1966,"type":782},"The Takeaway",{"type":778,"content":1968},[1969],{"text":1970,"type":782},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":778,"content":1972},[1973,1975,1982],{"text":1974,"type":782},"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":1976,"type":782,"marks":1977},"FightCamp",[1978],{"type":791,"attrs":1979},{"href":1980,"uuid":48,"anchor":48,"custom":1981,"target":794,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1983,"type":782}," 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":778,"content":1985},[1986],{"text":1987,"type":782},"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":1989,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1990,"component":118,"meta_info":1991,"meta_title":7,"block_image":1992,"cover_image":1993,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1998,"title":1854,"plugin":43,"description":1999},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2001,"alt":1854,"name":7,"focus":48,"title":1854,"filename":2002,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1845],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2011,"created_at":2012,"published_at":2013,"updated_at":2014,"id":2015,"uuid":2016,"content":2017,"slug":2290,"full_slug":2291,"sort_by_date":48,"position":2292,"tag_list":2293,"is_startpage":9,"parent_id":1846,"meta_data":48,"group_id":2294,"first_published_at":2295,"release_id":48,"lang":60,"path":1849,"alternates":2296,"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":2018,"faqs":2019,"title":2011,"topic":2036,"author":1894,"content":2051,"category":2271,"schedule":2279,"component":1833,"meta_info":2280,"cover_image":2284,"description":2288,"contributors":2289},"0970fa5a-5687-49ba-9c33-b7285372264c",[2020,2024,2028,2032],{"_uid":2021,"answer":2022,"question":2023,"component":669},"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":2025,"answer":2026,"question":2027,"component":669},"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":2029,"answer":2030,"question":2031,"component":669},"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":2033,"answer":2034,"question":2035,"component":669},"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":2037,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2049,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2050,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2038,"component":39,"meta_info":2046,"block_image":2047,"cover_image":2048,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2040,"component":118,"meta_info":2041,"meta_title":7,"block_image":2042,"cover_image":2043,"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},[],[],{"type":775,"content":2052},[2053,2058,2078,2083,2088,2092,2124,2128,2133,2143,2163,2167,2172,2176,2202,2206,2232,2236,2241,2253,2258,2267],{"type":831,"attrs":2054,"content":2055},{"level":833},[2056],{"text":2057,"type":782},"How to Get Better Head Movement in Boxing",{"type":778,"content":2059},[2060,2062,2069,2071,2076],{"text":2061,"type":782},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2063,"type":782,"marks":2064},"movements",[2065],{"type":791,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2070,"type":782}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2072,"type":782,"marks":2073},"employ",[2074],{"type":2075},"italic",{"text":2077,"type":782}," 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":831,"attrs":2079,"content":2080},{"level":833},[2081],{"text":2082,"type":782},"3 Boxing Head Movement Drills",{"type":831,"attrs":2084,"content":2085},{"level":839},[2086],{"text":2087,"type":782},"The 5 Point Pivot Drill",{"type":778,"content":2089},[2090],{"text":2091,"type":782},"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":856,"content":2093},[2094,2100,2106,2112,2118],{"type":859,"content":2095},[2096],{"type":778,"content":2097},[2098],{"text":2099,"type":782},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":859,"content":2101},[2102],{"type":778,"content":2103},[2104],{"text":2105,"type":782},"Weave under to the other side (to avoid hooks)",{"type":859,"content":2107},[2108],{"type":778,"content":2109},[2110],{"text":2111,"type":782},"Pull back/sway (good for avoiding uppercuts)",{"type":859,"content":2113},[2114],{"type":778,"content":2115},[2116],{"text":2117,"type":782},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":859,"content":2119},[2120],{"type":778,"content":2121},[2122],{"text":2123,"type":782},"Throw a punch (it's important that defense and offense are fluid) ",{"type":778,"content":2125},[2126],{"text":2127,"type":782},"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":831,"attrs":2129,"content":2130},{"level":839},[2131],{"text":2132,"type":782},"Frame and Shoot Drill",{"type":778,"content":2134},[2135,2137,2141],{"text":2136,"type":782},"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":2138,"type":782,"marks":2139},"will",[2140],{"type":2075},{"text":2142,"type":782}," 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":856,"content":2144},[2145,2151,2157],{"type":859,"content":2146},[2147],{"type":778,"content":2148},[2149],{"text":2150,"type":782},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":859,"content":2152},[2153],{"type":778,"content":2154},[2155],{"text":2156,"type":782},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":859,"content":2158},[2159],{"type":778,"content":2160},[2161],{"text":2162,"type":782},"Once you know what feels best, throw a punch from that position. ",{"type":778,"content":2164},[2165],{"text":2166,"type":782},"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":831,"attrs":2168,"content":2169},{"level":839},[2170],{"text":2171,"type":782},"The Line Drill",{"type":778,"content":2173},[2174],{"text":2175,"type":782},"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":856,"content":2177},[2178,2184,2190,2196],{"type":859,"content":2179},[2180],{"type":778,"content":2181},[2182],{"text":2183,"type":782},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":859,"content":2185},[2186],{"type":778,"content":2187},[2188],{"text":2189,"type":782}," 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":859,"content":2191},[2192],{"type":778,"content":2193},[2194],{"text":2195,"type":782},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":859,"content":2197},[2198],{"type":778,"content":2199},[2200],{"text":2201,"type":782},"Repeat step 1",{"type":778,"content":2203},[2204],{"text":2205,"type":782},"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":856,"content":2207},[2208,2214,2220,2226],{"type":859,"content":2209},[2210],{"type":778,"content":2211},[2212],{"text":2213,"type":782},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":859,"content":2215},[2216],{"type":778,"content":2217},[2218],{"text":2219,"type":782},"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":859,"content":2221},[2222],{"type":778,"content":2223},[2224],{"text":2225,"type":782},"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":859,"content":2227},[2228],{"type":778,"content":2229},[2230],{"text":2231,"type":782},"Return to neutral and repeat the sequence",{"type":778,"content":2233},[2234],{"text":2235,"type":782},"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":831,"attrs":2237,"content":2238},{"level":833},[2239],{"text":2240,"type":782},"Keep Your Head Moving",{"type":778,"content":2242},[2243,2245,2251],{"text":2244,"type":782},"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":2063,"type":782,"marks":2246},[2247],{"type":791,"attrs":2248},{"href":2249,"uuid":48,"anchor":48,"custom":2250,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2252,"type":782}," 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":831,"attrs":2254,"content":2255},{"level":833},[2256],{"text":2257,"type":782},"Train Like a Fighter",{"type":778,"content":2259},[2260,2261,2266],{"text":1974,"type":782},{"text":1976,"type":782,"marks":2262},[2263],{"type":791,"attrs":2264},{"href":1980,"uuid":48,"anchor":48,"custom":2265,"target":794,"linktype":13},{},{"text":1983,"type":782},{"type":778,"content":2268},[2269],{"text":2270,"type":782},"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":2272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2273,"component":118,"meta_info":2274,"meta_title":7,"block_image":2275,"cover_image":2276,"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":2281,"title":2282,"plugin":43,"description":2283},"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":2285,"alt":2286,"name":7,"focus":7,"title":2286,"filename":2287,"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,[1845],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2298,"created_at":2299,"published_at":2300,"updated_at":2301,"id":2302,"uuid":2303,"content":2304,"slug":2532,"full_slug":2533,"sort_by_date":48,"position":2534,"tag_list":2535,"is_startpage":9,"parent_id":1846,"meta_data":48,"group_id":2536,"first_published_at":2537,"release_id":48,"lang":60,"path":1849,"alternates":2538,"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":2305,"faqs":2306,"title":2298,"topic":2319,"author":2334,"content":2335,"category":2513,"schedule":2521,"component":1833,"meta_info":2522,"cover_image":2526,"description":2530,"contributors":2531},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2307,2311,2315],{"_uid":2308,"answer":2309,"question":2310,"component":669},"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":2312,"answer":2313,"question":2314,"component":669},"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":2316,"answer":2317,"question":2318,"component":669},"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":2320,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2332,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2321,"component":39,"meta_info":2329,"block_image":2330,"cover_image":2331,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2322,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2327,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2323,"component":118,"meta_info":2324,"meta_title":7,"block_image":2325,"cover_image":2326,"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":775,"content":2336},[2337,2341,2345,2349,2353,2368,2416,2429,2434,2457,2491,2495,2499,2510],{"type":831,"attrs":2338,"content":2339},{"level":833},[2340],{"text":2310,"type":782},{"type":778,"content":2342},[2343],{"text":2344,"type":782},"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":778,"content":2346},[2347],{"text":2348,"type":782},"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":831,"attrs":2350,"content":2351},{"level":833},[2352],{"text":2314,"type":782},{"type":778,"content":2354},[2355,2357,2366],{"text":2356,"type":782},"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":2358,"type":782,"marks":2359},"National Academy of Sports Medicine",[2360,2364],{"type":791,"attrs":2361},{"href":2362,"uuid":48,"anchor":48,"custom":2363,"target":794,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2365},"underline",{"text":2367,"type":782}," has a few exercise-related symptoms of overtraining:",{"type":2369,"attrs":2370,"content":2373},"ordered_list",{"order":2371},{"order":2372},1,[2374,2380,2386,2392,2398,2404,2410],{"type":859,"content":2375},[2376],{"type":778,"content":2377},[2378],{"text":2379,"type":782},"A plateau or decline in workout performance or progress",{"type":859,"content":2381},[2382],{"type":778,"content":2383},[2384],{"text":2385,"type":782},"A perception of increased exertion during “normal” or “easy” workouts",{"type":859,"content":2387},[2388],{"type":778,"content":2389},[2390],{"text":2391,"type":782},"Excessive sweating or overheating",{"type":859,"content":2393},[2394],{"type":778,"content":2395},[2396],{"text":2397,"type":782},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":859,"content":2399},[2400],{"type":778,"content":2401},[2402],{"text":2403,"type":782},"A lack of feeling “refreshed” after regular rest and recovery",{"type":859,"content":2405},[2406],{"type":778,"content":2407},[2408],{"text":2409,"type":782},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":859,"content":2411},[2412],{"type":778,"content":2413},[2414],{"text":2415,"type":782},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":778,"content":2417},[2418,2420,2427],{"text":2419,"type":782},"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":2421,"type":782,"marks":2422},"FightCamp App",[2423,2426],{"type":791,"attrs":2424},{"href":1821,"uuid":48,"anchor":48,"custom":2425,"target":794,"linktype":13},{},{"type":2365},{"text":2428,"type":782}," 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":831,"attrs":2430,"content":2431},{"level":833},[2432],{"text":2433,"type":782},"A Day of Rest",{"type":778,"content":2435},[2436,2438,2446,2447,2455],{"text":2437,"type":782},"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":2439,"type":782,"marks":2440},"Aaron",[2441,2445],{"type":791,"attrs":2442},{"href":2443,"uuid":48,"anchor":48,"custom":2444,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2365},{"text":1909,"type":782},{"text":2448,"type":782,"marks":2449},"Flo",[2450,2454],{"type":791,"attrs":2451},{"href":2452,"uuid":48,"anchor":48,"custom":2453,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2365},{"text":2456,"type":782},"), 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":778,"content":2458},[2459,2461,2469,2471,2479,2481,2489],{"text":2460,"type":782},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2462,"type":782,"marks":2463},"researchers",[2464,2468],{"type":791,"attrs":2465},{"href":2466,"uuid":48,"anchor":48,"custom":2467,"target":794,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2365},{"text":2470,"type":782}," 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":2472,"type":782,"marks":2473},"FightCamp Trainers",[2474,2478],{"type":791,"attrs":2475},{"href":2476,"uuid":48,"anchor":48,"custom":2477,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2365},{"text":2480,"type":782}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2482,"type":782,"marks":2483},"neurological connections",[2484,2488],{"type":791,"attrs":2485},{"href":2486,"uuid":48,"anchor":48,"custom":2487,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2365},{"text":2490,"type":782},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":778,"content":2492},[2493],{"text":2494,"type":782},"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":831,"attrs":2496,"content":2497},{"level":833},[2498],{"text":2257,"type":782},{"type":778,"content":2500},[2501,2502,2508],{"text":1974,"type":782},{"text":1976,"type":782,"marks":2503},[2504,2507],{"type":791,"attrs":2505},{"href":1980,"uuid":48,"anchor":48,"custom":2506,"target":794,"linktype":13},{},{"type":2365},{"text":2509,"type":782}," 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":778,"content":2511},[2512],{"text":1987,"type":782},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2514,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2519,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2520,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2515,"component":118,"meta_info":2516,"meta_title":7,"block_image":2517,"cover_image":2518,"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":2523,"title":2524,"plugin":43,"description":2525},"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":2527,"alt":2528,"name":7,"focus":7,"title":2528,"filename":2529,"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,[1845],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2540,"created_at":2541,"published_at":2542,"updated_at":2543,"id":2544,"uuid":2545,"content":2546,"slug":2705,"full_slug":2706,"sort_by_date":48,"position":2707,"tag_list":2708,"is_startpage":9,"parent_id":1846,"meta_data":48,"group_id":2709,"first_published_at":2710,"release_id":48,"lang":60,"path":1849,"alternates":2711,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2547,"faqs":2548,"title":2540,"topic":2565,"author":1894,"content":2580,"category":2687,"schedule":2695,"component":1833,"meta_info":2696,"cover_image":2700,"description":2703,"contributors":2704},"af46e437-bfbd-4a28-91a2-df5259454628",[2549,2553,2557,2561],{"_uid":2550,"answer":2551,"question":2552,"component":669},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2554,"answer":2555,"question":2556,"component":669},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2558,"answer":2559,"question":2560,"component":669},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2562,"answer":2563,"question":2564,"component":669},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2566,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2578,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2567,"component":39,"meta_info":2575,"block_image":2576,"cover_image":2577,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2568,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2573,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2574,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2569,"component":118,"meta_info":2570,"meta_title":7,"block_image":2571,"cover_image":2572,"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":775,"content":2581},[2582,2595,2600,2604,2609,2613,2627,2632,2645,2650,2654,2667,2671,2675,2684],{"type":778,"content":2583},[2584,2586,2593],{"text":2585,"type":782},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2587,"type":782,"marks":2588},"Strength training",[2589],{"type":791,"attrs":2590},{"href":2591,"uuid":48,"anchor":48,"custom":2592,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2594,"type":782}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":831,"attrs":2596,"content":2597},{"level":833},[2598],{"text":2599,"type":782},"Why do Boxers Train Their Neck?",{"type":778,"content":2601},[2602],{"text":2603,"type":782},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":831,"attrs":2605,"content":2606},{"level":833},[2607],{"text":2608,"type":782},"How do Boxers Strength Train Their Neck?",{"type":778,"content":2610},[2611],{"text":2612,"type":782},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":856,"content":2614},[2615,2621],{"type":859,"content":2616},[2617],{"type":778,"content":2618},[2619],{"text":2620,"type":782},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":859,"content":2622},[2623],{"type":778,"content":2624},[2625],{"text":2626,"type":782},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":831,"attrs":2628,"content":2629},{"level":833},[2630],{"text":2631,"type":782},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":778,"content":2633},[2634,2636,2643],{"text":2635,"type":782},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2637,"type":782,"marks":2638},"injury",[2639],{"type":791,"attrs":2640},{"href":2641,"uuid":48,"anchor":48,"custom":2642,"target":794,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2644,"type":782}," occurring.",{"type":831,"attrs":2646,"content":2647},{"level":833},[2648],{"text":2649,"type":782},"How Often Should Boxers Train Their Neck?",{"type":778,"content":2651},[2652],{"text":2653,"type":782},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":817,"attrs":2655},{"id":2656,"body":2657},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2658],{"_uid":2659,"text":2660,"image":2661,"author":2665,"component":2666},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2662,"alt":2663,"name":7,"focus":7,"title":2663,"filename":2664,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":778,"content":2668},[2669],{"text":2670,"type":782},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":831,"attrs":2672,"content":2673},{"level":833},[2674],{"text":2257,"type":782},{"type":778,"content":2676},[2677,2678,2683],{"text":1974,"type":782},{"text":1976,"type":782,"marks":2679},[2680],{"type":791,"attrs":2681},{"href":1980,"uuid":48,"anchor":48,"custom":2682,"target":794,"linktype":13},{},{"text":2509,"type":782},{"type":778,"content":2685},[2686],{"text":2270,"type":782},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2688,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2693,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2689,"component":118,"meta_info":2690,"meta_title":7,"block_image":2691,"cover_image":2692,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2697,"title":2698,"plugin":43,"description":2699},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2701,"alt":2663,"name":7,"focus":7,"title":2663,"filename":2702,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1845],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2713,"created_at":2714,"published_at":2715,"updated_at":2716,"id":2717,"uuid":2718,"content":2719,"slug":2944,"full_slug":2945,"sort_by_date":48,"position":2946,"tag_list":2947,"is_startpage":9,"parent_id":1846,"meta_data":48,"group_id":2948,"first_published_at":2949,"release_id":48,"lang":60,"path":1849,"alternates":2950,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2720,"faqs":2721,"title":2713,"topic":2742,"author":2757,"content":2758,"category":2928,"schedule":2936,"component":1833,"meta_info":2937,"cover_image":2940,"description":2939,"contributors":2943},"d9342cbc-2f33-448b-95cb-d9141a391216",[2722,2726,2730,2734,2738],{"_uid":2723,"answer":2724,"question":2725,"component":669},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2727,"answer":2728,"question":2729,"component":669},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2731,"answer":2732,"question":2733,"component":669},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2735,"answer":2736,"question":2737,"component":669},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2739,"answer":2740,"question":2741,"component":669},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2743,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2755,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2744,"component":39,"meta_info":2752,"block_image":2753,"cover_image":2754,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2745,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2750,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2746,"component":118,"meta_info":2747,"meta_title":7,"block_image":2748,"cover_image":2749,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":775,"content":2759},[2760,2773,2777,2789,2793,2797,2810,2814,2818,2822,2839,2843,2847,2851,2867,2871,2876,2888,2892,2902,2914,2918],{"type":778,"content":2761},[2762,2764,2771],{"text":2763,"type":782},"FightCamp Trainer ",{"text":2765,"type":782,"marks":2766},"Coach PJ",[2767],{"type":791,"attrs":2768},{"href":2769,"uuid":48,"anchor":48,"custom":2770,"target":794,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2772,"type":782}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":778,"content":2774},[2775],{"text":2776,"type":782},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":817,"attrs":2778},{"id":2779,"body":2780},"d975e679-f879-4a04-b019-c5eb66b48e99",[2781],{"_uid":2782,"link":2783,"image":2785,"title":2787,"component":829},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2784,"linktype":13,"fieldtype":14,"cached_url":2784},"https://youtu.be/G-4nuJefUcE",{"id":2786,"alt":2787,"name":7,"focus":48,"title":2787,"filename":2788,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":831,"attrs":2790,"content":2791},{"level":833},[2792],{"text":2725,"type":782},{"type":778,"content":2794},[2795],{"text":2796,"type":782},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":817,"attrs":2798},{"id":2799,"body":2800},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2801],{"url":2802,"_uid":2804,"image":2805,"component":853,"copyright_details":2809},{"id":7,"url":7,"linktype":2803,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2806,"alt":2807,"name":7,"focus":48,"title":2807,"filename":2808,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":778,"content":2811},[2812],{"text":2813,"type":782},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":831,"attrs":2815,"content":2816},{"level":833},[2817],{"text":2729,"type":782},{"type":778,"content":2819},[2820],{"text":2821,"type":782},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":817,"attrs":2823},{"id":2799,"body":2824},[2825],{"url":2826,"_uid":2827,"image":2828,"component":853,"copyright_details":2832},{"id":7,"url":7,"linktype":2803,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2829,"alt":2830,"name":7,"focus":48,"title":2830,"filename":2831,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2833],{"_uid":2834,"link":2835,"title":2837,"component":2838},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2836,"linktype":13,"fieldtype":14,"cached_url":2836},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":778,"content":2840},[2841],{"text":2842,"type":782},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":831,"attrs":2844,"content":2845},{"level":833},[2846],{"text":2733,"type":782},{"type":778,"content":2848},[2849],{"text":2850,"type":782},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":817,"attrs":2852},{"id":2799,"body":2853},[2854],{"url":2855,"_uid":2856,"image":2857,"component":853,"copyright_details":2861},{"id":7,"url":7,"linktype":2803,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2858,"alt":2859,"name":7,"focus":48,"title":2859,"filename":2860,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2862],{"_uid":2863,"link":2864,"title":2866,"component":2838},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2865,"linktype":13,"fieldtype":14,"cached_url":2865},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":778,"content":2868},[2869],{"text":2870,"type":782},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":831,"attrs":2872,"content":2873},{"level":833},[2874],{"text":2875,"type":782},"Levels & Abilities",{"type":778,"content":2877},[2878,2880,2887],{"text":2879,"type":782},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2881,"type":782,"marks":2882},"sweet science",[2883],{"type":791,"attrs":2884},{"href":2885,"uuid":48,"anchor":48,"custom":2886,"target":794,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1815,"type":782},{"type":831,"attrs":2889,"content":2890},{"level":833},[2891],{"text":2741,"type":782},{"type":817,"attrs":2893},{"id":2799,"body":2894},[2895],{"url":2896,"_uid":2897,"image":2898,"component":853,"copyright_details":2901},{"id":7,"url":7,"linktype":2803,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2899,"alt":2807,"name":7,"focus":48,"title":2807,"filename":2900,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":778,"content":2903},[2904,2906,2912],{"text":2905,"type":782},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2907,"type":782,"marks":2908},"FightCamp app",[2909],{"type":791,"attrs":2910},{"href":1813,"uuid":48,"anchor":48,"custom":2911,"target":794,"linktype":13},{},{"text":2913,"type":782},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":831,"attrs":2915,"content":2916},{"level":833},[2917],{"text":2257,"type":782},{"type":778,"content":2919},[2920,2921,2926],{"text":1974,"type":782},{"text":1976,"type":782,"marks":2922},[2923],{"type":791,"attrs":2924},{"href":1980,"uuid":48,"anchor":48,"custom":2925,"target":794,"linktype":13},{},{"text":2927,"type":782}," 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":2929,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2934,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2930,"component":118,"meta_info":2931,"meta_title":7,"block_image":2932,"cover_image":2933,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2938,"title":2713,"plugin":43,"description":2939},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2941,"alt":2713,"name":7,"focus":48,"title":2713,"filename":2942,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1845],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2952,"created_at":2953,"published_at":2954,"updated_at":2955,"id":2956,"uuid":2957,"content":2958,"slug":3213,"full_slug":3214,"sort_by_date":48,"position":3215,"tag_list":3216,"is_startpage":9,"parent_id":1846,"meta_data":48,"group_id":3217,"first_published_at":2954,"release_id":48,"lang":60,"path":1849,"alternates":3218,"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":2959,"faqs":2960,"title":2952,"topic":2981,"author":2996,"content":2997,"category":3195,"schedule":2279,"component":1833,"meta_info":3203,"cover_image":3207,"description":3211,"contributors":3212},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2961,2965,2969,2973,2977],{"_uid":2962,"answer":2963,"question":2964,"component":669},"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":2966,"answer":2967,"question":2968,"component":669},"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":2970,"answer":2971,"question":2972,"component":669},"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":2974,"answer":2975,"question":2976,"component":669},"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":2978,"answer":2979,"question":2980,"component":669},"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":2982,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2994,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2983,"component":39,"meta_info":2991,"block_image":2992,"cover_image":2993,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2984,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2989,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2990,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2985,"component":118,"meta_info":2986,"meta_title":7,"block_image":2987,"cover_image":2988,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":775,"content":2998},[2999,3013,3017,3021,3025,3029,3033,3036,3041,3046,3060,3065,3069,3074,3078,3083,3097,3101,3105,3119,3133,3137,3141,3155,3160,3164,3178,3182,3192],{"type":778,"content":3000},[3001,3003,3011],{"text":3002,"type":782},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":3004,"type":782,"marks":3005},"interval training",[3006,3010],{"type":791,"attrs":3007},{"href":3008,"uuid":48,"anchor":48,"custom":3009,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2365},{"text":3012,"type":782}," 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":778,"content":3014},[3015],{"text":3016,"type":782},"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":831,"attrs":3018,"content":3019},{"level":833},[3020],{"text":2964,"type":782},{"type":778,"content":3022},[3023],{"text":3024,"type":782},"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":778,"content":3026},[3027],{"text":3028,"type":782},"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":831,"attrs":3030,"content":3031},{"level":833},[3032],{"text":2968,"type":782},{"type":778,"content":3034},[3035],{"text":2967,"type":782},{"type":831,"attrs":3037,"content":3038},{"level":833},[3039],{"text":3040,"type":782},"Unique Benefits of HIIT",{"type":831,"attrs":3042,"content":3043},{"level":839},[3044],{"text":3045,"type":782},"Maximum Effectiveness in Less Time",{"type":778,"content":3047},[3048,3050,3058],{"text":3049,"type":782},"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":3051,"type":782,"marks":3052},"25-30% more calories",[3053,3057],{"type":791,"attrs":3054},{"href":3055,"uuid":48,"anchor":48,"custom":3056,"target":794,"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":2365},{"text":3059,"type":782}," 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":831,"attrs":3061,"content":3062},{"level":839},[3063],{"text":3064,"type":782},"Tones Muscle",{"type":778,"content":3066},[3067],{"text":3068,"type":782},"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":831,"attrs":3070,"content":3071},{"level":839},[3072],{"text":3073,"type":782},"Adds Variety",{"type":778,"content":3075},[3076],{"text":3077,"type":782},"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":831,"attrs":3079,"content":3080},{"level":839},[3081],{"text":3082,"type":782},"Improves Cardiovascular Health",{"type":778,"content":3084},[3085,3087,3095],{"text":3086,"type":782},"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":3088,"type":782,"marks":3089},"greater improvements in blood pressure",[3090,3094],{"type":791,"attrs":3091},{"href":3092,"uuid":48,"anchor":48,"custom":3093,"target":794,"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":2365},{"text":3096,"type":782}," and blood sugar than moderate-intensity workouts. ",{"type":831,"attrs":3098,"content":3099},{"level":833},[3100],{"text":2976,"type":782},{"type":778,"content":3102},[3103],{"text":3104,"type":782},"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":778,"content":3106},[3107,3109,3117],{"text":3108,"type":782},"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":3110,"type":782,"marks":3111},"roadwork",[3112,3116],{"type":791,"attrs":3113},{"href":3114,"uuid":48,"anchor":48,"custom":3115,"target":794,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2365},{"text":3118,"type":782},", 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":778,"content":3120},[3121,3123,3131],{"text":3122,"type":782},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":3124,"type":782,"marks":3125},"HIIT jump rope workout",[3126,3130],{"type":791,"attrs":3127},{"href":3128,"uuid":48,"anchor":48,"custom":3129,"target":794,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2365},{"text":3132,"type":782}," for a full-body cardio blast in just minutes.",{"type":831,"attrs":3134,"content":3135},{"level":833},[3136],{"text":2980,"type":782},{"type":778,"content":3138},[3139],{"text":3140,"type":782},"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":778,"content":3142},[3143,3145,3153],{"text":3144,"type":782},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":3146,"type":782,"marks":3147},"10 minutes of HIIT boxing",[3148,3152],{"type":791,"attrs":3149},{"href":3150,"uuid":48,"anchor":48,"custom":3151,"target":794,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2365},{"text":3154,"type":782}," and feel the difference with just one workout.",{"type":831,"attrs":3156,"content":3157},{"level":833},[3158],{"text":3159,"type":782},"Hit With HIIT",{"type":778,"content":3161},[3162],{"text":3163,"type":782},"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":778,"content":3165},[3166,3168,3176],{"text":3167,"type":782},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":3169,"type":782,"marks":3170},"FightCamp’s extensive library of HIIT workouts",[3171,3175],{"type":791,"attrs":3172},{"href":3173,"uuid":48,"anchor":48,"custom":3174,"target":794,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2365},{"text":3177,"type":782},"!",{"type":831,"attrs":3179,"content":3180},{"level":833},[3181],{"text":2257,"type":782},{"type":778,"content":3183},[3184,3185,3191],{"text":1974,"type":782},{"text":1976,"type":782,"marks":3186},[3187,3190],{"type":791,"attrs":3188},{"href":1980,"uuid":48,"anchor":48,"custom":3189,"target":794,"linktype":13},{},{"type":2365},{"text":1983,"type":782},{"type":778,"content":3193},[3194],{"text":1987,"type":782},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3196,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3201,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3197,"component":118,"meta_info":3198,"meta_title":7,"block_image":3199,"cover_image":3200,"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":3204,"title":3205,"plugin":43,"description":3206},"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":3208,"alt":3209,"name":7,"focus":7,"title":3209,"filename":3210,"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,[1845],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1833,"created_at":3220,"published_at":3221,"updated_at":3222,"id":3223,"uuid":3224,"content":3225,"slug":1833,"full_slug":3246,"sort_by_date":48,"position":446,"tag_list":3247,"is_startpage":9,"parent_id":3248,"meta_data":48,"group_id":3249,"first_published_at":3250,"release_id":48,"lang":60,"path":7,"alternates":3251,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3226,"component":3227,"meta_info":3228,"custom_content_list":3230},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3229,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3231,3236,3241],{"_uid":3232,"label":3233,"value":3234,"dev_id":3235,"component":782},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3237,"label":3238,"value":3239,"dev_id":3240,"component":782},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3242,"label":3243,"value":3244,"dev_id":3245,"component":782},"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",[],1785892863434]