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It helps keep your heart rate in check, teaches you to control your breathing, trains your body to function efficiently when you’re tired, and improves your workout recovery.","Cardio","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f1cc5e8e-78de-4b9c-817c-b61026e18b35","The classic cardio option for boxers is long distance running. We usually run at 5am with inspirational music playing in the background and people cheering us on. Wait, no that’s Rocky. In all seriousness, long distance running is a great way to work cardio into your fitness routine. The trick here is to keep it low and slow. It’s not about speed. Focus on keeping a steady pace and controlling your breathing--in through your nose, out through your mouth, and remember that nobody is born a marathon runner. Personally, when I started out, I couldn’t even run a whole mile. I stuck to a half mile for nearly a month before going farther.","Long Distance Running",{"_uid":676,"answer":677,"question":678,"component":670},"c3ca5758-2bfd-4865-ab49-d6b99fa949c8","Swimming is a fantastic cardio option if you’re sore or just want to give your joints a rest. Swimming is also a great recovery or “rest day\" option. It’s non-weight bearing so it’s easy on your joints. I recommend just doing some laps in the pool. Personally, I like to use breaststroke, but as long as you keep a good rhythm, it’s perfectly fine to do freestyle. Try to keep your strokes steady, and you’ll be surprised how much it pushes you.","Swimming",{"_uid":680,"answer":681,"question":682,"component":670},"58b6e558-4e54-4772-9e46-f213e387a7f6","This is a fantastic workout for anaerobic recovery and has the added benefit of working your shoulder conditioning as well. Tabata workouts emphasize high-intensity movements in short spurts, followed by an equally short period of rest. I personally do 10 seconds on, going as hard and fast as I can, then 10 seconds off, at a full rest. Try this for 3 minutes at a time. The trick here is to really push and never let off the gas during the work period because it’s so short. Like my coach says, “Anyone can be Pacquiao for 10 seconds.\"","Tabata Heavy Bag",{"_uid":684,"answer":685,"question":686,"component":670},"aef419e4-d5c1-4335-b8fc-83c822660c30","Arms are obviously important for boxing, but working out your arms almost always works the supporting muscles in your torso as well. This can be a tricky area to target otherwise, so working your arms is a great way to get more bang for your buck!","Arms",{"_uid":688,"answer":689,"question":690,"component":670},"0b39926d-77de-4913-852b-2f3993ed8fe6","The power punch-out exercise is simple. You throw punches with 100% power at the heavy bag. The best way to do this is over 3-minute rounds. If you’re a beginner just starting out, I recommend 1-minute rounds instead. This exercise is all about quality over quantity. Don’t worry about throwing fast combinations or head movement. Focus on power, rotation, and form. Imagine punching through the bag.","Power Punch-Out",{"_uid":692,"answer":693,"question":694,"component":670},"a4c305c1-48ac-4b5f-aaeb-9a3408a17d9a","This is the classic home exercise with a twist. To do Spartan push-ups, set your hands at 45 degree angles from each other: one underneath your shoulder like a standard push-up, and one behind, nearer to your pectoral line. Lower yourself down into a push-up, then explode upwards and switch your hand positions. Now, the hand in front should be whichever one started behind. Remember, safety first! If you feel like you might damage your wrist with the explosive switch, simply do a regular push-up in this position, and then switch your hands without the explosiveness once you’re back in your start position.","Spartan Push-Ups",{"_uid":696,"answer":697,"question":698,"component":670},"96fb685f-a8fa-4fb6-825d-e5f4da7ab620","This is a fantastic exercise for toning your arms. Its deceptively difficult, but super rewarding. To do these, start in a push-up position, lower down to your elbows and then climb back up to your hands. That’s it. I know it sounds easy, but do this for 1 minute with a steady rhythm, and you’ll be cursing my name. Make sure to do these on some kind of mat though, otherwise you’ll rub your elbows raw.","Plank Get Ups",{"_uid":700,"answer":701,"question":702,"component":670},"d8c63d0e-5933-495d-bf0f-d8be93d587be","Working your abs is awesome for both general fitness and for competition, as the large supporting muscles in your abdomen and hips control your rotation speed at the waist. Not to mention, a well-toned core looks and feels amazing!","Abs",{"_uid":704,"answer":705,"question":706,"component":670},"719e6de4-d3a8-4512-919d-4a593261a320","This is a great exercise for your abs, upper back, and obliques. Take a seat on the floor with your feet held about 5 inches off the ground and your back at a 45 degree angle with the floor. Then, twist your body at the waist to tap the floor with your finger tips, alternating sides as fast as you can. I usually aim for doing 3 sets of 1-minute rounds with a 30 second rest in between. The best thing about this exercise is that you can do it without any equipment or, for an added challenge, with a medicine ball. Regardless of the weight, it’s an effective exercise. Over time, you can push yourself to go for more reps, longer sets, or heavier weight.","Boxer’s Twist/Russian Twists",{"_uid":708,"answer":709,"question":710,"component":670},"31676d4c-3c33-4a06-9a3d-83eb3340ee94","V-Ups are like a cross between a crunch and a sit-up. I find that they are easier on my lower back and tailbone than the others. Lie down on the ground with your legs straight out and your hands stretched above your head. Then, lift your upper body at the waist and your legs at the same time to meet in the middle--forming a “V”. If sit-ups and crunches are getting old, definitely give these a try.","V-Ups",{"_uid":712,"answer":713,"question":714,"component":670},"5e213aef-5bf1-41ab-9771-e02c7a99a008","Side plank lifts work your obliques and are a great addition to any workout where you want to target those often under trained muscles. To get into a side plank position come onto one elbow, with your arm at a 90 degree angle in line with your shoulder and the floor. Stack your feet and raise your body in a straight line facing to one side. Then, lower your hip slowly to touch the ground, and lift back up. This is another of those deceptively easy exercises that when done correctly gives you an intense ab workout. Remember, keep your core tight the entire time!","Side Plank Lifts",{"_uid":716,"answer":717,"question":718,"component":670},"dc0992d8-4877-4953-8ac2-a90319b8f5df","It’s leg day! Your legs are the pillars that hold the rest of your body up, and it’s important to give them the attention they need to make sure they develop at the same rate as the rest of your body.","Legs",{"_uid":720,"answer":721,"question":722,"component":670},"b565869e-c2a1-4cf6-b773-866a25b36075","High knees are an amazing workout for muscle tone and muscle endurance in your legs, and they’re easy to do just about anywhere with no equipment at all. Simply alternate between bringing one knee up as close to your chest as possible, then the other--like running in place but emphasizing the upward motion. The trick here is to get your knees as high as you can, as fast as you can. Aim for 1 minute non-stop with a minute rest in between sets.","High Knees",{"_uid":724,"answer":725,"question":726,"component":670},"42819e0f-c925-4d3d-80db-47c26c7fd0d8","Jump rope is traditionally seen as more of a plyometric or cardio exercise, but you can modify it to be a fantastic workout for your calves. To do so, use a slightly shorter jump rope with a thick, heavy cord. This will allow for more rotations in a much shorter time, meaning your calves will be activated more often, and thus forced to exert more effort. Again, try to aim for 1 minute with a minute rest.","Speed Jump Rope",{"_uid":728,"answer":729,"question":730,"component":670},"0b4c2734-a67c-4b60-8c6a-cb5438f9a438","This is actually a boxing technique exercise that Mike Tyson used to create his explosive angle changes. Angle bumps also happen to work your legs harder than just about any other boxing technique I’ve ever used. To do these, you’ll want to square up with a heavy bag. Then, you slip to either the right or to the left, essentially squatting down on that leg and leaning your body slightly over it. Then, using the explosive power of your legs and hips, turn and rocket your body to the side of the bag, doing your best to land in a stance you can punch out of. Try and switch sides back and forth as rapidly as you can for 3 minutes, adding in some punches if you want to practice some angle punching.","Angle Bumps",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":732,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":744,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":745,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":733,"component":39,"meta_info":741,"block_image":742,"cover_image":743,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":735,"component":118,"meta_info":736,"meta_title":7,"block_image":737,"cover_image":738,"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":747,"created_at":748,"published_at":749,"updated_at":750,"id":751,"uuid":752,"content":753,"slug":762,"full_slug":763,"sort_by_date":48,"position":528,"tag_list":764,"is_startpage":9,"parent_id":765,"meta_data":48,"group_id":766,"first_published_at":767,"release_id":48,"lang":60,"path":48,"alternates":768,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":754,"_uid":755,"name":747,"photo":756,"component":760,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":761,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":757,"alt":747,"name":758,"focus":48,"title":747,"filename":759,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":770,"content":771},"doc",[772,778,782,790,802,805,810,830,834,850,854,897,902,911,914,918,921,925,928,932,935,940,949,982,986,989,993,996,1000,1003,1008,1017,1037,1041,1044,1048,1062,1066,1069,1145,1150],{"type":773,"content":774},"paragraph",[775],{"text":776,"type":777},"I’ve said boxers are creatures of habit, and it's true. We repeat successful patterns because, in such a dangerous sport, we cannot afford to take a lot of chances on things that aren’t proven. Still, variety is the spice of life, so it's important to be able to adapt your workout to a variety of situations. With that in mind, I thought I’d share some of my favorite exercises for different kinds of workouts that are easy to do at home with minimal equipment.","text",{"type":773,"content":779},[780],{"text":781,"type":777},"This article is broken into four (4) main sections: Cardio, Arms, Abs, and Legs. If you’re looking to shake up a certain part of your routine, add some of these exercises to your training. Heck, roll a die!",{"type":783,"attrs":784,"content":786},"heading",{"level":785},2,[787,788],{"text":669,"type":777},{"type":789},"hard_break",{"type":791,"attrs":792},"blok",{"id":793,"body":794},"b10e2169-d888-48b6-9e77-37d48e0faf9a",[795],{"_uid":796,"image":797,"component":801},"i-ed071e02-41d6-40f4-b5ba-ba13e57de1d3",{"id":798,"alt":799,"name":7,"focus":48,"title":799,"filename":800,"copyright":7,"fieldtype":50},3462308,"Flo Master Running On the Beach","https://a.storyblok.com/f/115220/700x1100/14dc6a7057/running.png","content_image",{"type":773,"content":803},[804],{"text":668,"type":777},{"type":783,"attrs":806,"content":808},{"level":807},3,[809],{"text":674,"type":777},{"type":773,"content":811},[812,814,820,828],{"text":813,"type":777},"The classic cardio option for boxers is long distance ",{"text":815,"type":777,"marks":816}," ",[817],{"type":818,"attrs":819},"styled",{"class":7},{"text":821,"type":777,"marks":822},"running",[823],{"type":824,"attrs":825},"link",{"href":826,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/","_blank",{"text":829,"type":777},". We usually run at 5am with inspirational music playing in the background and people cheering us on. Wait, no that’s Rocky. In all seriousness, long distance running is a great way to work cardio into your fitness routine. The trick here is to keep it low and slow. It’s not about speed. Focus on keeping a steady pace and controlling your breathing--in through your nose, out through your mouth, and remember that nobody is born a marathon runner. Personally, when I started out, I couldn’t even run a whole mile. I stuck to a half mile for nearly a month before going farther.",{"type":783,"attrs":831,"content":832},{"level":807},[833],{"text":678,"type":777},{"type":773,"content":835},[836,838,842,848],{"text":837,"type":777},"Swimming is a fantastic cardio option if you’re sore or just want to give your joints a rest. Swimming is also a great recovery or ",{"text":815,"type":777,"marks":839},[840],{"type":818,"attrs":841},{"class":7},{"text":843,"type":777,"marks":844},"“rest day\"",[845],{"type":824,"attrs":846},{"href":847,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":849,"type":777}," option. It’s non-weight bearing so it’s easy on your joints. I recommend just doing some laps in the pool. Personally, I like to use breaststroke, but as long as you keep a good rhythm, it’s perfectly fine to do freestyle. Try to keep your strokes steady, and you’ll be surprised how much it pushes you.",{"type":783,"attrs":851,"content":852},{"level":807},[853],{"text":682,"type":777},{"type":773,"content":855},[856,858,862,868,874,879,881,885,891,895],{"text":857,"type":777},"This is a fantastic ",{"text":815,"type":777,"marks":859},[860],{"type":818,"attrs":861},{"class":7},{"text":863,"type":777,"marks":864},"workout",[865],{"type":824,"attrs":866},{"href":867,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-tabata-hiit-workout-no-equipment-needed/",{"text":815,"type":777,"marks":869},[870,872],{"type":824,"attrs":871},{"href":867,"uuid":48,"anchor":48,"target":827,"linktype":13},{"type":818,"attrs":873},{"class":7},{"text":875,"type":777,"marks":876},"  ",[877],{"type":818,"attrs":878},{"class":7},{"text":880,"type":777},"for anaerobic recovery and has the added benefit of working your shoulder conditioning as well. ",{"text":815,"type":777,"marks":882},[883],{"type":818,"attrs":884},{"class":7},{"text":886,"type":777,"marks":887},"Tabata workouts",[888],{"type":824,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":875,"type":777,"marks":892},[893],{"type":818,"attrs":894},{"class":7},{"text":896,"type":777},"emphasize high-intensity movements in short spurts, followed by an equally short period of rest. I personally do 10 seconds on, going as hard and fast as I can, then 10 seconds off, at a full rest. Try this for 3 minutes at a time. The trick here is to really push and never let off the gas during the work period because it’s so short. Like my coach says, “Anyone can be Pacquiao for 10 seconds.”",{"type":783,"attrs":898,"content":899},{"level":785},[900,901],{"text":686,"type":777},{"type":789},{"type":791,"attrs":903},{"id":793,"body":904},[905],{"_uid":906,"image":907,"component":801},"i-53d544cc-9138-42ff-b636-877ae256dcf4",{"id":908,"alt":909,"name":7,"focus":48,"title":909,"filename":910,"copyright":7,"fieldtype":50},3462313,"Flo Master Punching a Heavy Bag","https://a.storyblok.com/f/115220/700x1100/0d7175f49d/heavy_bag_training.png",{"type":773,"content":912},[913],{"text":685,"type":777},{"type":783,"attrs":915,"content":916},{"level":807},[917],{"text":690,"type":777},{"type":773,"content":919},[920],{"text":689,"type":777},{"type":783,"attrs":922,"content":923},{"level":807},[924],{"text":694,"type":777},{"type":773,"content":926},[927],{"text":693,"type":777},{"type":783,"attrs":929,"content":930},{"level":807},[931],{"text":698,"type":777},{"type":773,"content":933},[934],{"text":697,"type":777},{"type":783,"attrs":936,"content":937},{"level":785},[938,939],{"text":702,"type":777},{"type":789},{"type":791,"attrs":941},{"id":793,"body":942},[943],{"_uid":944,"image":945,"component":801},"i-7d649eda-b08f-4f7e-bdb9-1a20adcfdc38",{"id":946,"alt":947,"name":7,"focus":48,"title":947,"filename":948,"copyright":7,"fieldtype":50},3462330,"Flo Master Doing Boxer Twists","https://a.storyblok.com/f/115220/700x1100/aefe6d51d9/boxers_twists.png",{"type":773,"content":950},[951,953,959,960,964,966,970,976,980],{"text":952,"type":777},"Working your ",{"text":954,"type":777,"marks":955},"abs",[956],{"type":824,"attrs":957},{"href":958,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/for-members/shred-and-stabilize-your-core-with-all-new-core-workouts/",{"text":815,"type":777},{"text":815,"type":777,"marks":961},[962],{"type":818,"attrs":963},{"class":7},{"text":965,"type":777},"is awesome for both general fitness and for competition, as the large supporting muscles in your abdomen and hips control your rotation speed at the waist. Not to mention, a ",{"text":815,"type":777,"marks":967},[968],{"type":818,"attrs":969},{"class":7},{"text":971,"type":777,"marks":972},"well-toned core",[973],{"type":824,"attrs":974},{"href":975,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/top-6-six-faqs-how-to-get-six-pack-abs/",{"text":875,"type":777,"marks":977},[978],{"type":818,"attrs":979},{"class":7},{"text":981,"type":777},"looks and feels amazing!",{"type":783,"attrs":983,"content":984},{"level":807},[985],{"text":706,"type":777},{"type":773,"content":987},[988],{"text":705,"type":777},{"type":783,"attrs":990,"content":991},{"level":807},[992],{"text":710,"type":777},{"type":773,"content":994},[995],{"text":709,"type":777},{"type":783,"attrs":997,"content":998},{"level":807},[999],{"text":714,"type":777},{"type":773,"content":1001},[1002],{"text":713,"type":777},{"type":783,"attrs":1004,"content":1005},{"level":785},[1006,1007],{"text":718,"type":777},{"type":789},{"type":791,"attrs":1009},{"id":793,"body":1010},[1011],{"_uid":1012,"image":1013,"component":801},"i-511dc889-1f13-458c-898d-23d9af9098a8",{"id":1014,"alt":1015,"name":7,"focus":48,"title":1015,"filename":1016,"copyright":7,"fieldtype":50},3462357,"Flo Master Doing High Knees","https://a.storyblok.com/f/115220/700x1100/6b98b6f349/high_knees.png",{"type":773,"content":1018},[1019,1021,1025,1031,1035],{"text":1020,"type":777},"It’s leg day! Your ",{"text":815,"type":777,"marks":1022},[1023],{"type":818,"attrs":1024},{"class":7},{"text":1026,"type":777,"marks":1027},"legs",[1028],{"type":824,"attrs":1029},{"href":1030,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-need-strong-legs-for-boxing/",{"text":875,"type":777,"marks":1032},[1033],{"type":818,"attrs":1034},{"class":7},{"text":1036,"type":777},"are the pillars that hold the rest of your body up, and it’s important to give them the attention they need to make sure they develop at the same rate as the rest of your body.",{"type":783,"attrs":1038,"content":1039},{"level":807},[1040],{"text":722,"type":777},{"type":773,"content":1042},[1043],{"text":721,"type":777},{"type":783,"attrs":1045,"content":1046},{"level":807},[1047],{"text":726,"type":777},{"type":773,"content":1049},[1050,1056,1060],{"text":1051,"type":777,"marks":1052},"Jump rope",[1053],{"type":824,"attrs":1054},{"href":1055,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-jump-rope-like-a-boxer-for-beginners/",{"text":875,"type":777,"marks":1057},[1058],{"type":818,"attrs":1059},{"class":7},{"text":1061,"type":777},"is traditionally seen as more of a plyometric or cardio exercise, but you can modify it to be a fantastic workout for your calves. To do so, use a slightly shorter jump rope with a thick, heavy cord. This will allow for more rotations in a much shorter time, meaning your calves will be activated more often, and thus forced to exert more effort. Again, try to aim for 1 minute with a minute rest.",{"type":783,"attrs":1063,"content":1064},{"level":807},[1065],{"text":730,"type":777},{"type":773,"content":1067},[1068],{"text":729,"type":777},{"type":773,"content":1070},[1071,1073,1077,1083,1087,1089,1093,1099,1103,1105,1109,1115,1117,1121,1127,1129,1133,1139,1143],{"text":1072,"type":777},"There are tons of great exercises out there to keep your ",{"text":815,"type":777,"marks":1074},[1075],{"type":818,"attrs":1076},{"class":7},{"text":1078,"type":777,"marks":1079},"at-home boxing training",[1080],{"type":824,"attrs":1081},{"href":1082,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":875,"type":777,"marks":1084},[1085],{"type":818,"attrs":1086},{"class":7},{"text":1088,"type":777},"motivating and fresh. I hope that some of my favorites will be a great addition to your workouts! Let us know on the ",{"text":815,"type":777,"marks":1090},[1091],{"type":818,"attrs":1092},{"class":7},{"text":1094,"type":777,"marks":1095},"FightCamp Facebook Community",[1096],{"type":824,"attrs":1097},{"href":1098,"uuid":48,"anchor":48,"target":827,"linktype":48},"https://www.facebook.com/groups/542530602799015",{"text":875,"type":777,"marks":1100},[1101],{"type":818,"attrs":1102},{"class":7},{"text":1104,"type":777},"what exercises you love mixing into your daily routines! And for more at-home boxing and kickboxing training and inspiration, check out our ",{"text":815,"type":777,"marks":1106},[1107],{"type":818,"attrs":1108},{"class":7},{"text":1110,"type":777,"marks":1111},"YouTube Channel",[1112],{"type":824,"attrs":1113},{"href":1114,"uuid":48,"anchor":48,"target":827,"linktype":48},"https://bit.ly/3oYefXf",{"text":1116,"type":777},",",{"text":875,"type":777,"marks":1118},[1119],{"type":818,"attrs":1120},{"class":7},{"text":1122,"type":777,"marks":1123},"Blog",[1124],{"type":824,"attrs":1125},{"href":1126,"uuid":48,"anchor":48,"target":827,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1128,"type":777},", and ",{"text":815,"type":777,"marks":1130},[1131],{"type":818,"attrs":1132},{"class":7},{"text":1134,"type":777,"marks":1135},"App",[1136],{"type":824,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":875,"type":777,"marks":1140},[1141],{"type":818,"attrs":1142},{"class":7},{"text":1144,"type":777},"for the latest on-demand workouts and training tips.",{"type":783,"attrs":1146,"content":1147},{"level":807},[1148],{"text":1149,"type":777},"Related Articles",{"type":773,"content":1151},[1152,1158,1159,1165,1166,1172,1173,1179,1180],{"text":1153,"type":777,"marks":1154},"How To Start An At-Home Fitness Routine",[1155],{"type":824,"attrs":1156},{"href":1157,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-an-at-home-fitness-routine/",{"type":789},{"text":1160,"type":777,"marks":1161},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1162],{"type":824,"attrs":1163},{"href":1164,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide/",{"type":789},{"text":1167,"type":777,"marks":1168},"Life of a Boxer: How a Boxer Trains To Fight",[1169],{"type":824,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/life-of-a-boxer-how-a-boxer-trains-to-fight/",{"type":789},{"text":1174,"type":777,"marks":1175},"Why Boxing Is Great For Fitness | From An Amateur Boxer",[1176],{"type":824,"attrs":1177},{"href":1178,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-boxing-is-great-for-fitness-from-an-amateur-boxer/",{"type":789},{"text":1181,"type":777,"marks":1182},"How To Create A Workout Schedule | At-Home Boxing Training",[1183],{"type":824,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1188,"component":118,"meta_info":1189,"meta_title":7,"block_image":1190,"cover_image":1191,"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},[],[],"2022-04-25 00:00","article",{"_uid":1197,"title":657,"plugin":43,"description":1198},"ff432b5f-fa8a-4932-a8ed-742ec063e88c","Boxer Iain Mackenzie shares some of his favorite exercises for keeping his boxing training fresh and engaging. Add these exercises to spice up your workouts.",{"id":1200,"alt":657,"name":7,"focus":48,"title":657,"filename":1201,"copyright":7,"fieldtype":50},3469853,"https://a.storyblok.com/f/115220/2400x990/82046bd521/spice-up-your-at-home-workout-with-these-exercises.png",[],[],"spice-up-your-at-home-workout-with-these-exercises","blogs/spice-up-your-at-home-workout-with-these-exercises",-2810,[],60887917,"12198536-8581-4542-abe9-ffdb4034668f","2022-01-13T02:30:00.000Z","training/{{story.slug}}",[],["Reactive",1214],[1215,1566,1982,2210,2442,2637],{"name":1216,"created_at":1217,"published_at":1218,"updated_at":1219,"id":1220,"uuid":1221,"content":1222,"slug":1559,"full_slug":1560,"sort_by_date":48,"position":1561,"tag_list":1562,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":1564,"first_published_at":1218,"release_id":48,"lang":60,"path":1211,"alternates":1565,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1223,"faqs":1224,"title":1216,"topic":1273,"author":1288,"content":1289,"category":1542,"schedule":1550,"component":1195,"meta_info":1551,"cover_image":1555,"description":1554,"contributors":1558},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1225,1229,1233,1237,1241,1245,1249,1253,1257,1261,1265,1269],{"_uid":1226,"answer":1227,"question":1228,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1230,"answer":1231,"question":1232,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1234,"answer":1235,"question":1236,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1238,"answer":1239,"question":1240,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1242,"answer":1243,"question":1244,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1246,"answer":1247,"question":1248,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1250,"answer":1251,"question":1252,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1254,"answer":1255,"question":1256,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1258,"answer":1259,"question":1260,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1262,"answer":1263,"question":1264,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1266,"answer":1267,"question":1268,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1270,"answer":1271,"question":1272,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1274,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1286,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1287,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1275,"component":39,"meta_info":1283,"block_image":1284,"cover_image":1285,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1276,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1281,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1282,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1277,"component":118,"meta_info":1278,"meta_title":7,"block_image":1279,"cover_image":1280,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":770,"content":1290},[1291,1311,1323,1336,1341,1345,1357,1361,1377,1381,1386,1389,1393,1404,1416,1420,1423,1428,1439,1451,1455,1458,1463,1474,1478,1482,1486,1489,1494,1505,1509,1513,1517,1522,1526,1538],{"type":773,"content":1292},[1293,1295,1301,1303,1309],{"text":1294,"type":777},"Out of the ",{"text":1296,"type":777,"marks":1297},"six (6) basic punches",[1298],{"type":824,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1302,"type":777}," in boxing, punch number one is the ",{"text":1304,"type":777,"marks":1305},"jab",[1306],{"type":824,"attrs":1307},{"href":1308,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1310,"type":777},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":773,"content":1312},[1313,1315,1321],{"text":1314,"type":777},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1316,"type":777,"marks":1317},"Coach PJ",[1318],{"type":824,"attrs":1319},{"href":1320,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1322,"type":777}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":791,"attrs":1324},{"id":1325,"body":1326},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1327],{"_uid":1328,"link":1329,"image":1331,"title":1333,"component":1335},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1330,"linktype":13,"fieldtype":14,"cached_url":1330},"https://youtu.be/JM-8c3EqwZg",{"id":1332,"alt":1333,"name":7,"focus":48,"title":1333,"filename":1334,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":783,"attrs":1337,"content":1338},{"level":785},[1339],{"text":1340,"type":777},"5 Most Common Jab Mistakes",{"type":783,"attrs":1342,"content":1343},{"level":807},[1344],{"text":1236,"type":777},{"type":791,"attrs":1346},{"id":1325,"body":1347},[1348],{"url":1349,"_uid":1351,"image":1352,"component":801,"copyright_details":1356},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1353,"alt":1354,"name":7,"focus":48,"title":1354,"filename":1355,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":773,"content":1358},[1359],{"text":1360,"type":777},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1362,"content":1363},"bullet_list",[1364,1371],{"type":1365,"content":1366},"list_item",[1367],{"type":773,"content":1368},[1369],{"text":1370,"type":777},"While extending the arm to punch",{"type":1365,"content":1372},[1373],{"type":773,"content":1374},[1375],{"text":1376,"type":777},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":773,"content":1378},[1379],{"text":1380,"type":777},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":783,"attrs":1382,"content":1383},{"level":807},[1384],{"text":1385,"type":777},"How To Fix It:",{"type":773,"content":1387},[1388],{"text":1239,"type":777},{"type":783,"attrs":1390,"content":1391},{"level":807},[1392],{"text":1244,"type":777},{"type":791,"attrs":1394},{"id":1325,"body":1395},[1396],{"url":1397,"_uid":1398,"image":1399,"component":801,"copyright_details":1403},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1400,"alt":1401,"name":7,"focus":48,"title":1401,"filename":1402,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":773,"content":1405},[1406,1408,1414],{"text":1407,"type":777},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1409,"type":777,"marks":1410},"hook",[1411],{"type":824,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1415,"type":777}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":783,"attrs":1417,"content":1418},{"level":807},[1419],{"text":1385,"type":777},{"type":773,"content":1421},[1422],{"text":1247,"type":777},{"type":783,"attrs":1424,"content":1425},{"level":807},[1426],{"text":1427,"type":777},"3. Pushing the Jab",{"type":791,"attrs":1429},{"id":1325,"body":1430},[1431],{"url":1432,"_uid":1433,"image":1434,"component":801,"copyright_details":1438},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1435,"alt":1436,"name":7,"focus":48,"title":1436,"filename":1437,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":773,"content":1440},[1441,1443,1449],{"text":1442,"type":777},"“Pushing the jab” means leaning into the punch. In your ",{"text":1444,"type":777,"marks":1445},"boxing stance",[1446],{"type":824,"attrs":1447},{"href":1448,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1450,"type":777},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":783,"attrs":1452,"content":1453},{"level":807},[1454],{"text":1385,"type":777},{"type":773,"content":1456},[1457],{"text":1255,"type":777},{"type":783,"attrs":1459,"content":1460},{"level":807},[1461],{"text":1462,"type":777},"4. Flaring Your Elbows",{"type":791,"attrs":1464},{"id":1325,"body":1465},[1466],{"url":1467,"_uid":1468,"image":1469,"component":801,"copyright_details":1473},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1470,"alt":1471,"name":7,"focus":48,"title":1471,"filename":1472,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":773,"content":1475},[1476],{"text":1477,"type":777},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":773,"content":1479},[1480],{"text":1481,"type":777},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":783,"attrs":1483,"content":1484},{"level":807},[1485],{"text":1385,"type":777},{"type":773,"content":1487},[1488],{"text":1263,"type":777},{"type":783,"attrs":1490,"content":1491},{"level":807},[1492],{"text":1493,"type":777},"5. Not Jabbing Enough",{"type":791,"attrs":1495},{"id":1325,"body":1496},[1497],{"url":1498,"_uid":1499,"image":1500,"component":801,"copyright_details":1504},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1501,"alt":1502,"name":7,"focus":48,"title":1502,"filename":1503,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":773,"content":1506},[1507],{"text":1508,"type":777},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":783,"attrs":1510,"content":1511},{"level":807},[1512],{"text":1385,"type":777},{"type":773,"content":1514},[1515],{"text":1516,"type":777},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":783,"attrs":1518,"content":1519},{"level":785},[1520],{"text":1521,"type":777},"Keep On Jabbing",{"type":773,"content":1523},[1524],{"text":1525,"type":777},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":773,"content":1527},[1528,1530,1536],{"text":1529,"type":777},"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":1531,"type":777,"marks":1532},"FightCamp",[1533],{"type":824,"attrs":1534},{"href":1535,"uuid":48,"anchor":48,"target":827,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1537,"type":777}," 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":773,"content":1539},[1540],{"text":1541,"type":777},"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":1543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1544,"component":118,"meta_info":1545,"meta_title":7,"block_image":1546,"cover_image":1547,"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},[],[],"2022-12-06 00:00",{"_uid":1552,"title":1553,"plugin":43,"description":1554},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1556,"alt":1216,"name":7,"focus":48,"title":1216,"filename":1557,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1563],"featured","86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1567,"created_at":1568,"published_at":1569,"updated_at":1570,"id":1571,"uuid":1572,"content":1573,"slug":1976,"full_slug":1977,"sort_by_date":48,"position":1978,"tag_list":1979,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":1980,"first_published_at":1569,"release_id":48,"lang":60,"path":1211,"alternates":1981,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1574,"faqs":1575,"title":1567,"topic":1584,"author":1599,"content":1600,"category":1957,"schedule":1965,"component":1195,"meta_info":1966,"cover_image":1970,"description":1974,"contributors":1975},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1576,1580],{"_uid":1577,"answer":1578,"question":1579,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1581,"answer":1582,"question":1583,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1585,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1597,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1598,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1586,"component":39,"meta_info":1594,"block_image":1595,"cover_image":1596,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1587,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1592,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1593,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1588,"component":118,"meta_info":1589,"meta_title":7,"block_image":1590,"cover_image":1591,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":770,"content":1601},[1602,1607,1622,1636,1641,1645,1650,1654,1692,1696,1701,1705,1709,1714,1718,1723,1737,1741,1761,1766,1770,1774,1832,1837,1841,1845,1871,1885,1890,1894,1898,1925,1929,1934,1938,1943,1953],{"type":783,"attrs":1603,"content":1604},{"level":785},[1605],{"text":1606,"type":777},"How to Stay Motivated to Work Out",{"type":773,"content":1608},[1609,1611,1620],{"text":1610,"type":777},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1612,"type":777,"marks":1613},"New Year’s Resolutions",[1614,1618],{"type":824,"attrs":1615},{"href":1616,"uuid":48,"anchor":48,"custom":1617,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1619},"underline",{"text":1621,"type":777},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":773,"content":1623},[1624,1626,1634],{"text":1625,"type":777},"But what happens if you're looking for motivation to work out in the ",{"text":1627,"type":777,"marks":1628},"middle of summer",[1629,1633],{"type":824,"attrs":1630},{"href":1631,"uuid":48,"anchor":48,"custom":1632,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1619},{"text":1635,"type":777}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":783,"attrs":1637,"content":1638},{"level":785},[1639],{"text":1640,"type":777},"Motivation vs. Determination",{"type":773,"content":1642},[1643],{"text":1644,"type":777},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":783,"attrs":1646,"content":1647},{"level":807},[1648],{"text":1649,"type":777},"Motivation",{"type":773,"content":1651},[1652],{"text":1653,"type":777},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":1362,"content":1655},[1656,1662,1668,1674,1680,1686],{"type":1365,"content":1657},[1658],{"type":773,"content":1659},[1660],{"text":1661,"type":777},"Movies",{"type":1365,"content":1663},[1664],{"type":773,"content":1665},[1666],{"text":1667,"type":777},"Books",{"type":1365,"content":1669},[1670],{"type":773,"content":1671},[1672],{"text":1673,"type":777},"Quotes",{"type":1365,"content":1675},[1676],{"type":773,"content":1677},[1678],{"text":1679,"type":777},"Speeches",{"type":1365,"content":1681},[1682],{"type":773,"content":1683},[1684],{"text":1685,"type":777},"Social media posts",{"type":1365,"content":1687},[1688],{"type":773,"content":1689},[1690],{"text":1691,"type":777},"Success stories",{"type":773,"content":1693},[1694],{"text":1695,"type":777},"These are things that essentially make you want to start something, like a workout.",{"type":783,"attrs":1697,"content":1698},{"level":807},[1699],{"text":1700,"type":777},"Determination",{"type":773,"content":1702},[1703],{"text":1704,"type":777},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":773,"content":1706},[1707],{"text":1708,"type":777},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":783,"attrs":1710,"content":1711},{"level":785},[1712],{"text":1713,"type":777},"Finding That Drive",{"type":773,"content":1715},[1716],{"text":1717,"type":777},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":783,"attrs":1719,"content":1720},{"level":807},[1721],{"text":1722,"type":777},"Working Out at Home",{"type":773,"content":1724},[1725,1727,1735],{"text":1726,"type":777},"The wonderful thing about ",{"text":1728,"type":777,"marks":1729},"working out from home",[1730,1734],{"type":824,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1619},{"text":1736,"type":777}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":773,"content":1738},[1739],{"text":1740,"type":777},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":1362,"content":1742},[1743,1749,1755],{"type":1365,"content":1744},[1745],{"type":773,"content":1746},[1747],{"text":1748,"type":777},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":1365,"content":1750},[1751],{"type":773,"content":1752},[1753],{"text":1754,"type":777},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":1365,"content":1756},[1757],{"type":773,"content":1758},[1759],{"text":1760,"type":777},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":783,"attrs":1762,"content":1763},{"level":807},[1764],{"text":1765,"type":777},"Staying Committed to Exercising Daily",{"type":773,"content":1767},[1768],{"text":1769,"type":777},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":773,"content":1771},[1772],{"text":1773,"type":777},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":1362,"content":1775},[1776,1782,1788,1794,1806,1820],{"type":1365,"content":1777},[1778],{"type":773,"content":1779},[1780],{"text":1781,"type":777},"Outdoor walks/hikes in nature",{"type":1365,"content":1783},[1784],{"type":773,"content":1785},[1786],{"text":1787,"type":777},"Easy pace swims",{"type":1365,"content":1789},[1790],{"type":773,"content":1791},[1792],{"text":1793,"type":777},"Sauna sessions",{"type":1365,"content":1795},[1796],{"type":773,"content":1797},[1798],{"text":1799,"type":777,"marks":1800},"Low-intensity yoga",[1801,1805],{"type":824,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"custom":1804,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1619},{"type":1365,"content":1807},[1808],{"type":773,"content":1809},[1810,1818],{"text":1811,"type":777,"marks":1812},"Mobility work",[1813,1817],{"type":824,"attrs":1814},{"href":1815,"uuid":48,"anchor":48,"custom":1816,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1619},{"text":1819,"type":777}," ",{"type":1365,"content":1821},[1822],{"type":773,"content":1823},[1824],{"text":1825,"type":777,"marks":1826},"Stretching",[1827,1831],{"type":824,"attrs":1828},{"href":1829,"uuid":48,"anchor":48,"custom":1830,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1619},{"type":783,"attrs":1833,"content":1834},{"level":807},[1835],{"text":1836,"type":777},"Morning Workouts Before Starting the Day",{"type":773,"content":1838},[1839],{"text":1840,"type":777},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":773,"content":1842},[1843],{"text":1844,"type":777},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1362,"content":1846},[1847,1853,1859,1865],{"type":1365,"content":1848},[1849],{"type":773,"content":1850},[1851],{"text":1852,"type":777},"Turning off electronics the last hour",{"type":1365,"content":1854},[1855],{"type":773,"content":1856},[1857],{"text":1858,"type":777},"Sleeping in a blacked-out environment",{"type":1365,"content":1860},[1861],{"type":773,"content":1862},[1863],{"text":1864,"type":777},"Getting to bed at the same time each night",{"type":1365,"content":1866},[1867],{"type":773,"content":1868},[1869],{"text":1870,"type":777},"Set out your workout clothes the night before",{"type":773,"content":1872},[1873,1875,1883],{"text":1874,"type":777},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1876,"type":777,"marks":1877},"H.I.I.T. session",[1878,1882],{"type":824,"attrs":1879},{"href":1880,"uuid":48,"anchor":48,"custom":1881,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1619},{"text":1884,"type":777},".",{"type":783,"attrs":1886,"content":1887},{"level":807},[1888],{"text":1889,"type":777},"End-of-Day Workouts",{"type":773,"content":1891},[1892],{"text":1893,"type":777},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":773,"content":1895},[1896],{"text":1897,"type":777},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1362,"content":1899},[1900,1913,1919],{"type":1365,"content":1901},[1902],{"type":773,"content":1903},[1904,1906,1911],{"text":1905,"type":777},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1907,"type":777,"marks":1908},"“why” ",[1909],{"type":1910},"italic",{"text":1912,"type":777},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1365,"content":1914},[1915],{"type":773,"content":1916},[1917],{"text":1918,"type":777},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":1365,"content":1920},[1921],{"type":773,"content":1922},[1923],{"text":1924,"type":777},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":773,"content":1926},[1927],{"text":1928,"type":777},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":783,"attrs":1930,"content":1931},{"level":785},[1932],{"text":1933,"type":777},"Plan Then Execute",{"type":773,"content":1935},[1936],{"text":1937,"type":777},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":783,"attrs":1939,"content":1940},{"level":785},[1941],{"text":1942,"type":777},"Train Like a Fighter",{"type":773,"content":1944},[1945,1946,1952],{"text":1529,"type":777},{"text":1531,"type":777,"marks":1947},[1948,1951],{"type":824,"attrs":1949},{"href":1535,"uuid":48,"anchor":48,"custom":1950,"target":827,"linktype":13},{},{"type":1619},{"text":1537,"type":777},{"type":773,"content":1954},[1955],{"text":1956,"type":777},"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":1958,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1963,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1964,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1959,"component":118,"meta_info":1960,"meta_title":7,"block_image":1961,"cover_image":1962,"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":1967,"title":1968,"plugin":43,"description":1969},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1971,"alt":1972,"name":7,"focus":7,"title":1972,"filename":1973,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1563],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1983,"created_at":1984,"published_at":1985,"updated_at":1986,"id":1987,"uuid":1988,"content":1989,"slug":2203,"full_slug":2204,"sort_by_date":48,"position":2205,"tag_list":2206,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":2207,"first_published_at":2208,"release_id":48,"lang":60,"path":1211,"alternates":2209,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1990,"faqs":1991,"title":1983,"topic":2008,"author":2023,"content":2024,"category":2187,"schedule":2195,"component":1195,"meta_info":2196,"cover_image":2199,"description":2198,"contributors":2202},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1992,1996,2000,2004],{"_uid":1993,"answer":1994,"question":1995,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1997,"answer":1998,"question":1999,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2001,"answer":2002,"question":2003,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2005,"answer":2006,"question":2007,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2009,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2021,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2010,"component":39,"meta_info":2018,"block_image":2019,"cover_image":2020,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2012,"component":118,"meta_info":2013,"meta_title":7,"block_image":2014,"cover_image":2015,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":770,"content":2025},[2026,2039,2051,2056,2060,2070,2074,2079,2083,2087,2093,2103,2116,2121,2132,2135,2145,2146,2151,2164,2175,2184],{"type":773,"content":2027},[2028,2030,2037],{"text":2029,"type":777},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2031,"type":777,"marks":2032},"Aaron Swenson",[2033],{"type":824,"attrs":2034},{"href":2035,"uuid":48,"anchor":48,"custom":2036,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2038,"type":777}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":791,"attrs":2040},{"id":2041,"body":2042},"0a18151c-90cf-40c6-926a-b258a15847a9",[2043],{"_uid":2044,"link":2045,"image":2047,"title":2049,"component":1335},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2046,"linktype":13,"fieldtype":14,"cached_url":2046},"https://youtu.be/oMc52QTWo1A",{"id":2048,"alt":2049,"name":7,"focus":48,"title":2049,"filename":2050,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":783,"attrs":2052,"content":2053},{"level":785},[2054],{"text":2055,"type":777},"The Rebellious Age",{"type":773,"content":2057},[2058],{"text":2059,"type":777},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":791,"attrs":2061},{"id":2041,"body":2062},[2063],{"url":2064,"_uid":2065,"image":2066,"component":801,"copyright_details":2069},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2067,"alt":2031,"name":7,"focus":48,"title":2031,"filename":2068,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":773,"content":2071},[2072],{"text":2073,"type":777},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":783,"attrs":2075,"content":2076},{"level":785},[2077],{"text":2078,"type":777},"It’s Time To Spar",{"type":773,"content":2080},[2081],{"text":2082,"type":777},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":773,"content":2084},[2085],{"text":2086,"type":777},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":783,"attrs":2088,"content":2089},{"level":785},[2090,2092],{"text":2091,"type":777},"Humbling Experience and A New Life Path",{"type":789},{"type":791,"attrs":2094},{"id":2041,"body":2095},[2096],{"url":2097,"_uid":2098,"image":2099,"component":801,"copyright_details":2102},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2100,"alt":2031,"name":7,"focus":48,"title":2031,"filename":2101,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":773,"content":2104},[2105,2107,2114],{"text":2106,"type":777},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2108,"type":777,"marks":2109},"body shot",[2110],{"type":824,"attrs":2111},{"href":2112,"uuid":48,"anchor":48,"custom":2113,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2115,"type":777}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":783,"attrs":2117,"content":2118},{"level":785},[2119,2120],{"text":2007,"type":777},{"type":789},{"type":791,"attrs":2122},{"id":2041,"body":2123},[2124],{"url":2125,"_uid":2126,"image":2127,"component":801,"copyright_details":2131},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2128,"alt":2129,"name":7,"focus":48,"title":2129,"filename":2130,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":773,"content":2133},[2134],{"text":2006,"type":777},{"type":791,"attrs":2136},{"id":2137,"body":2138},"ce079800-7842-415f-8625-1c76bcc86c9f",[2139],{"_uid":2140,"text":2141,"image":2142,"author":2143,"component":2144},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":773},{"type":783,"attrs":2147,"content":2148},{"level":785},[2149],{"text":2150,"type":777},"Inspirational FightCamp Trainers",{"type":773,"content":2152},[2153,2155,2162],{"text":2154,"type":777},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2156,"type":777,"marks":2157},"FightCamp Trainers",[2158],{"type":824,"attrs":2159},{"href":2160,"uuid":48,"anchor":48,"custom":2161,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2163,"type":777}," have you covered.",{"type":791,"attrs":2165},{"id":2041,"body":2166},[2167],{"url":2168,"_uid":2169,"image":2170,"component":801,"copyright_details":2174},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2171,"alt":2172,"name":7,"focus":48,"title":2172,"filename":2173,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":773,"content":2176},[2177,2178,2183],{"text":1529,"type":777},{"text":1531,"type":777,"marks":2179},[2180],{"type":824,"attrs":2181},{"href":1535,"uuid":48,"anchor":48,"custom":2182,"target":827,"linktype":13},{},{"text":1537,"type":777},{"type":773,"content":2185},[2186],{"text":1956,"type":777},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2188,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2189,"component":118,"meta_info":2190,"meta_title":7,"block_image":2191,"cover_image":2192,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2197,"title":1983,"plugin":43,"description":2198},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2200,"alt":1983,"name":7,"focus":48,"title":1983,"filename":2201,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1563],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2211,"created_at":2212,"published_at":2213,"updated_at":2214,"id":2215,"uuid":2216,"content":2217,"slug":2435,"full_slug":2436,"sort_by_date":48,"position":2437,"tag_list":2438,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":2439,"first_published_at":2440,"release_id":48,"lang":60,"path":1211,"alternates":2441,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2218,"faqs":2219,"title":2211,"topic":2240,"author":2255,"content":2256,"category":2417,"schedule":2425,"component":1195,"meta_info":2426,"cover_image":2430,"description":2429,"contributors":2434},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2220,2224,2228,2232,2236],{"_uid":2221,"answer":2222,"question":2223,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2229,"answer":2230,"question":2231,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2233,"answer":2234,"question":2235,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2237,"answer":2238,"question":2239,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2241,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2253,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2254,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2242,"component":39,"meta_info":2250,"block_image":2251,"cover_image":2252,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2243,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2248,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2244,"component":118,"meta_info":2245,"meta_title":7,"block_image":2246,"cover_image":2247,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":770,"content":2257},[2258,2262,2266,2270,2283,2287,2291,2296,2308,2321,2326,2337,2341,2363,2368,2379,2392,2397,2401,2405,2414],{"type":773,"content":2259},[2260],{"text":2261,"type":777},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":773,"content":2263},[2264],{"text":2265,"type":777},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":783,"attrs":2267,"content":2268},{"level":785},[2269],{"text":2223,"type":777},{"type":773,"content":2271},[2272,2274,2281],{"text":2273,"type":777},"According to the ",{"text":2275,"type":777,"marks":2276},"Mayo Clinic",[2277],{"type":824,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"custom":2280,"target":827,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2282,"type":777},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":773,"content":2284},[2285],{"text":2286,"type":777},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":773,"content":2288},[2289],{"text":2290,"type":777},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":783,"attrs":2292,"content":2293},{"level":785},[2294],{"text":2295,"type":777},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":791,"attrs":2297},{"id":2298,"body":2299},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2300],{"url":2301,"_uid":2302,"image":2303,"component":801,"copyright_details":2307},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2304,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2306,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":773,"content":2309},[2310,2312,2319],{"text":2311,"type":777},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2313,"type":777,"marks":2314},"burn more calories",[2315],{"type":824,"attrs":2316},{"href":2317,"uuid":48,"anchor":48,"custom":2318,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2320,"type":777}," even after you’re done working out.",{"type":783,"attrs":2322,"content":2323},{"level":785},[2324],{"text":2325,"type":777},"Kickboxing Is A Full Body Workout",{"type":791,"attrs":2327},{"id":2298,"body":2328},[2329],{"url":2330,"_uid":2331,"image":2332,"component":801,"copyright_details":2336},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2333,"alt":2334,"name":7,"focus":48,"title":2334,"filename":2335,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":773,"content":2338},[2339],{"text":2340,"type":777},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":773,"content":2342},[2343,2345,2352,2354,2361],{"text":2344,"type":777},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2346,"type":777,"marks":2347},"all-level lower body workout",[2348],{"type":824,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":827,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2353,"type":777}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2355,"type":777,"marks":2356},"upper body workout",[2357],{"type":824,"attrs":2358},{"href":2359,"uuid":48,"anchor":48,"custom":2360,"target":827,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2362,"type":777}," led by Flo Master.",{"type":783,"attrs":2364,"content":2365},{"level":785},[2366],{"text":2367,"type":777},"Boxing Can Be Low-Impact",{"type":791,"attrs":2369},{"id":2298,"body":2370},[2371],{"url":2372,"_uid":2373,"image":2374,"component":801,"copyright_details":2378},{"id":7,"url":7,"linktype":1350,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2375,"alt":2376,"name":7,"focus":48,"title":2376,"filename":2377,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":773,"content":2380},[2381,2383,2390],{"text":2382,"type":777},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2384,"type":777,"marks":2385},"shadowboxing",[2386],{"type":824,"attrs":2387},{"href":2388,"uuid":48,"anchor":48,"custom":2389,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2391,"type":777}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":783,"attrs":2393,"content":2394},{"level":785},[2395],{"text":2396,"type":777},"Kick Boring Cardio To The Curb",{"type":773,"content":2398},[2399],{"text":2400,"type":777},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":783,"attrs":2402,"content":2403},{"level":785},[2404],{"text":1942,"type":777},{"type":773,"content":2406},[2407,2408,2413],{"text":1529,"type":777},{"text":1531,"type":777,"marks":2409},[2410],{"type":824,"attrs":2411},{"href":1535,"uuid":48,"anchor":48,"custom":2412,"target":827,"linktype":13},{},{"text":1537,"type":777},{"type":773,"content":2415},[2416],{"text":1541,"type":777},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2418,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2419,"component":118,"meta_info":2420,"meta_title":7,"block_image":2421,"cover_image":2422,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2427,"title":2428,"plugin":43,"description":2429},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2431,"alt":2432,"name":7,"focus":48,"title":2432,"filename":2433,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1563],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2443,"created_at":2444,"published_at":2445,"updated_at":2446,"id":2447,"uuid":2448,"content":2449,"slug":2631,"full_slug":2632,"sort_by_date":48,"position":2633,"tag_list":2634,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":2635,"first_published_at":2445,"release_id":48,"lang":60,"path":1211,"alternates":2636,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2450,"faqs":2451,"title":2443,"topic":2456,"author":752,"content":2471,"category":2612,"schedule":2620,"component":1195,"meta_info":2621,"cover_image":2625,"description":2629,"contributors":2630},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2452],{"_uid":2453,"answer":2454,"question":2455,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2457,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2469,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2470,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2458,"component":39,"meta_info":2466,"block_image":2467,"cover_image":2468,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2459,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2464,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2465,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2460,"component":118,"meta_info":2461,"meta_title":7,"block_image":2462,"cover_image":2463,"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":770,"content":2472},[2473,2477,2482,2486,2510,2515,2538,2543,2557,2562,2576,2581,2585,2590,2594,2598,2609],{"type":773,"content":2474},[2475],{"text":2476,"type":777},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":783,"attrs":2478,"content":2479},{"level":785},[2480],{"text":2481,"type":777},"5 Ways to Shake Up Your Cardio",{"type":783,"attrs":2483,"content":2484},{"level":807},[2485],{"text":678,"type":777},{"type":773,"content":2487},[2488,2490,2498,2500,2508],{"text":2489,"type":777},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2491,"type":777,"marks":2492},"Flo Master’s",[2493,2497],{"type":824,"attrs":2494},{"href":2495,"uuid":48,"anchor":48,"custom":2496,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1619},{"text":2499,"type":777}," favorite forms of ",{"text":2501,"type":777,"marks":2502},"active recovery",[2503,2507],{"type":824,"attrs":2504},{"href":2505,"uuid":48,"anchor":48,"custom":2506,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1619},{"text":2509,"type":777}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":783,"attrs":2511,"content":2512},{"level":807},[2513],{"text":2514,"type":777},"Tabata Bag Drills",{"type":773,"content":2516},[2517,2519,2527,2529,2536],{"text":2518,"type":777},"One great way to get your anaerobic endurance up is with ",{"text":2520,"type":777,"marks":2521},"Tabata",[2522,2526],{"type":824,"attrs":2523},{"href":2524,"uuid":48,"anchor":48,"custom":2525,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1619},{"text":2528,"type":777}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2530,"type":777,"marks":2531},"FightCamp App",[2532,2535],{"type":824,"attrs":2533},{"href":1082,"uuid":48,"anchor":48,"custom":2534,"target":827,"linktype":13},{},{"type":1619},{"text":2537,"type":777}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":783,"attrs":2539,"content":2540},{"level":807},[2541],{"text":2542,"type":777},"Footwork Heavy Sports",{"type":773,"content":2544},[2545,2547,2555],{"text":2546,"type":777},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2548,"type":777,"marks":2549},"dancing",[2550,2554],{"type":824,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"custom":2553,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1619},{"text":2556,"type":777}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":783,"attrs":2558,"content":2559},{"level":807},[2560],{"text":2561,"type":777},"Hiking",{"type":773,"content":2563},[2564,2566,2574],{"text":2565,"type":777},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2567,"type":777,"marks":2568},"healthy snacks",[2569,2573],{"type":824,"attrs":2570},{"href":2571,"uuid":48,"anchor":48,"custom":2572,"target":827,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1619},{"text":2575,"type":777},"! ",{"type":783,"attrs":2577,"content":2578},{"level":807},[2579],{"text":2580,"type":777},"Shadowboxing Punchouts",{"type":773,"content":2582},[2583],{"text":2584,"type":777},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":783,"attrs":2586,"content":2587},{"level":785},[2588],{"text":2589,"type":777},"Shaking Up Your Cardio",{"type":773,"content":2591},[2592],{"text":2593,"type":777},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":783,"attrs":2595,"content":2596},{"level":785},[2597],{"text":1942,"type":777},{"type":773,"content":2599},[2600,2601,2607],{"text":1529,"type":777},{"text":1531,"type":777,"marks":2602},[2603,2606],{"type":824,"attrs":2604},{"href":1535,"uuid":48,"anchor":48,"custom":2605,"target":827,"linktype":13},{},{"type":1619},{"text":2608,"type":777}," 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":773,"content":2610},[2611],{"text":1956,"type":777},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2613,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2618,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2619,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2614,"component":118,"meta_info":2615,"meta_title":7,"block_image":2616,"cover_image":2617,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2622,"title":2623,"plugin":43,"description":2624},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2626,"alt":2627,"name":7,"focus":7,"title":2627,"filename":2628,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1563],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2638,"created_at":2639,"published_at":2640,"updated_at":2641,"id":2642,"uuid":2643,"content":2644,"slug":2914,"full_slug":2915,"sort_by_date":48,"position":2916,"tag_list":2917,"is_startpage":9,"parent_id":1208,"meta_data":48,"group_id":2918,"first_published_at":2919,"release_id":48,"lang":60,"path":1211,"alternates":2920,"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":2645,"faqs":2646,"title":2638,"topic":2663,"author":752,"content":2678,"category":2895,"schedule":2903,"component":1195,"meta_info":2904,"cover_image":2908,"description":2912,"contributors":2913},"0970fa5a-5687-49ba-9c33-b7285372264c",[2647,2651,2655,2659],{"_uid":2648,"answer":2649,"question":2650,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2652,"answer":2653,"question":2654,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2656,"answer":2657,"question":2658,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2660,"answer":2661,"question":2662,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2664,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2676,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2677,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2665,"component":39,"meta_info":2673,"block_image":2674,"cover_image":2675,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2666,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2671,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2672,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2667,"component":118,"meta_info":2668,"meta_title":7,"block_image":2669,"cover_image":2670,"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":770,"content":2679},[2680,2685,2704,2709,2714,2718,2750,2754,2759,2769,2789,2793,2798,2802,2828,2832,2858,2862,2867,2879,2883,2892],{"type":783,"attrs":2681,"content":2682},{"level":785},[2683],{"text":2684,"type":777},"How to Get Better Head Movement in Boxing",{"type":773,"content":2686},[2687,2689,2696,2698,2702],{"text":2688,"type":777},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2690,"type":777,"marks":2691},"movements",[2692],{"type":824,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"custom":2695,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2697,"type":777}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2699,"type":777,"marks":2700},"employ",[2701],{"type":1910},{"text":2703,"type":777}," 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":783,"attrs":2705,"content":2706},{"level":785},[2707],{"text":2708,"type":777},"3 Boxing Head Movement Drills",{"type":783,"attrs":2710,"content":2711},{"level":807},[2712],{"text":2713,"type":777},"The 5 Point Pivot Drill",{"type":773,"content":2715},[2716],{"text":2717,"type":777},"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":1362,"content":2719},[2720,2726,2732,2738,2744],{"type":1365,"content":2721},[2722],{"type":773,"content":2723},[2724],{"text":2725,"type":777},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1365,"content":2727},[2728],{"type":773,"content":2729},[2730],{"text":2731,"type":777},"Weave under to the other side (to avoid hooks)",{"type":1365,"content":2733},[2734],{"type":773,"content":2735},[2736],{"text":2737,"type":777},"Pull back/sway (good for avoiding uppercuts)",{"type":1365,"content":2739},[2740],{"type":773,"content":2741},[2742],{"text":2743,"type":777},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1365,"content":2745},[2746],{"type":773,"content":2747},[2748],{"text":2749,"type":777},"Throw a punch (it's important that defense and offense are fluid) ",{"type":773,"content":2751},[2752],{"text":2753,"type":777},"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":783,"attrs":2755,"content":2756},{"level":807},[2757],{"text":2758,"type":777},"Frame and Shoot Drill",{"type":773,"content":2760},[2761,2763,2767],{"text":2762,"type":777},"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":2764,"type":777,"marks":2765},"will",[2766],{"type":1910},{"text":2768,"type":777}," 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":1362,"content":2770},[2771,2777,2783],{"type":1365,"content":2772},[2773],{"type":773,"content":2774},[2775],{"text":2776,"type":777},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1365,"content":2778},[2779],{"type":773,"content":2780},[2781],{"text":2782,"type":777},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1365,"content":2784},[2785],{"type":773,"content":2786},[2787],{"text":2788,"type":777},"Once you know what feels best, throw a punch from that position. ",{"type":773,"content":2790},[2791],{"text":2792,"type":777},"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":783,"attrs":2794,"content":2795},{"level":807},[2796],{"text":2797,"type":777},"The Line Drill",{"type":773,"content":2799},[2800],{"text":2801,"type":777},"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":1362,"content":2803},[2804,2810,2816,2822],{"type":1365,"content":2805},[2806],{"type":773,"content":2807},[2808],{"text":2809,"type":777},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1365,"content":2811},[2812],{"type":773,"content":2813},[2814],{"text":2815,"type":777}," 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":1365,"content":2817},[2818],{"type":773,"content":2819},[2820],{"text":2821,"type":777},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1365,"content":2823},[2824],{"type":773,"content":2825},[2826],{"text":2827,"type":777},"Repeat step 1",{"type":773,"content":2829},[2830],{"text":2831,"type":777},"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":1362,"content":2833},[2834,2840,2846,2852],{"type":1365,"content":2835},[2836],{"type":773,"content":2837},[2838],{"text":2839,"type":777},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1365,"content":2841},[2842],{"type":773,"content":2843},[2844],{"text":2845,"type":777},"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":1365,"content":2847},[2848],{"type":773,"content":2849},[2850],{"text":2851,"type":777},"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":1365,"content":2853},[2854],{"type":773,"content":2855},[2856],{"text":2857,"type":777},"Return to neutral and repeat the sequence",{"type":773,"content":2859},[2860],{"text":2861,"type":777},"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":783,"attrs":2863,"content":2864},{"level":785},[2865],{"text":2866,"type":777},"Keep Your Head Moving",{"type":773,"content":2868},[2869,2871,2877],{"text":2870,"type":777},"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":2690,"type":777,"marks":2872},[2873],{"type":824,"attrs":2874},{"href":2875,"uuid":48,"anchor":48,"custom":2876,"target":827,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2878,"type":777}," 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":783,"attrs":2880,"content":2881},{"level":785},[2882],{"text":1942,"type":777},{"type":773,"content":2884},[2885,2886,2891],{"text":1529,"type":777},{"text":1531,"type":777,"marks":2887},[2888],{"type":824,"attrs":2889},{"href":1535,"uuid":48,"anchor":48,"custom":2890,"target":827,"linktype":13},{},{"text":1537,"type":777},{"type":773,"content":2893},[2894],{"text":1541,"type":777},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2896,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2901,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2902,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2897,"component":118,"meta_info":2898,"meta_title":7,"block_image":2899,"cover_image":2900,"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":2905,"title":2906,"plugin":43,"description":2907},"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":2909,"alt":2910,"name":7,"focus":7,"title":2910,"filename":2911,"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,[1563],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1195,"created_at":2922,"published_at":2923,"updated_at":2924,"id":2925,"uuid":2926,"content":2927,"slug":1195,"full_slug":2948,"sort_by_date":48,"position":446,"tag_list":2949,"is_startpage":9,"parent_id":2950,"meta_data":48,"group_id":2951,"first_published_at":2952,"release_id":48,"lang":60,"path":7,"alternates":2953,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2928,"component":2929,"meta_info":2930,"custom_content_list":2932},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2931,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2933,2938,2943],{"_uid":2934,"label":2935,"value":2936,"dev_id":2937,"component":777},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2939,"label":2940,"value":2941,"dev_id":2942,"component":777},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2944,"label":2945,"value":2946,"dev_id":2947,"component":777},"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",[],1787013258812]