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Traditional endurance-building activities, like long distance running, remain at the core of boxing training, but there are a variety of drills that are just as effective at increasing your stamina over time. The best approach is to mix it up with different activities and commit to at least 2 to 3 workouts per week that focus on cardiovascular endurance.","How Do You Build Endurance For Boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"1d24cdd0-5f4e-4f2a-858e-a306998928b8","Here are some exercises that build endurance and stamina:\\nJumping Rope\\nThere is a reason why jumping rope is so popular in boxing training montages--it’s an excellent conditioning exercise for boxers. Jumping rope not only builds endurance but also improves timing and footwork. Here is an intense 10-minute HIIT jump rope workout you can add to your training and feel how hard it gets you working! FightCamp Trainers Aaron Swenson and Tommy Duquette are huge proponents of jumping rope for boxing training.\\n\\nRoadwork\\nLike jumping rope, roadwork is a cornerstone of boxing training. While long distance running is an incredibly effective way to build endurance, many people find it too high-impact, or they simply dread running for more than 10 minutes at a time. Luckily, roadwork includes both long distance running or jogging, as well as various short distance drills and sprints that focus on agility and footwork.\\n\\nShadowboxing\\nWhen you are hitting a heavy bag, the resistance you feel with each punch will cause you to tire out quickly. Shadowboxing allows you to practice your boxing form and technique while still elevating your heart rate for longer periods of time, improving your stamina. Plus, with shadowboxing, you don’t need any equipment and can do it anywhere, anytime.\\n\\nHIIT\\nHigh Intensity Interval Training (HIIT) is an excellent way to build endurance and challenge yourself. The basic philosophy behind a HIIT workout is pushing yourself to the absolute limit for short bursts with a period of active rest in between. Using the HIIT model can take any workout to the next level.","What exercises build endurance and stamina?",{"_uid":676,"answer":677,"question":678,"component":670},"aad98676-4cac-4c28-98c3-b4d683bf6d6e","This 20-minute workout will take you through a 3-minute warm-up to get your heart pumping and your muscles warmed up. Next, you'll crush it through three 3-minute HIIT rounds of jump rope, shadowboxing, and roadwork, with 1 minute of rest in between. Finally, spend at least 3 minutes cooling down with some stretching.","20-Minute Endurance HIIT Workout",{"_uid":680,"answer":681,"question":682,"component":670},"db5d6458-86fb-4cff-9718-5444c299b1c1","Keep your body loose as you warm up your muscles with an easy jog in place for 60 seconds","Light Jog in Place (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"2f2a4e6d-c712-42f8-a0f9-0a1e6bcd052d","Raise your heart rate by lifting your knees higher up toward your chest as you continue to jog in place for 30 seconds","High Knees (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"224cd9fe-d7a0-464a-b319-2cd11f9fb711","From a standing position, fully extend both arms out to your sides and rotate them in circles forward from the shoulder for 30 seconds\\nSwitch directions for another 30 seconds","Arm Circles (60 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"6c4227ca-57a1-462c-b7b9-808e21717aa9","Start in a high plank position with your back straight and palms directly under your shoulders\\nBend your elbows and lower yourself onto your forearms in a low plank position\\nLift yourself back up into high plank and repeat this transition for 30 seconds","High Plank to Low Plank (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"f3732215-822e-47a1-bd08-4eb64386be3b","Stand straight with your hands on your hips\\nExtend and step your right leg back behind you as you bend your left knee into a lunge\\nReturn to a standing position and repeat with the left leg\\nContinue alternating for 30 seconds\\nMake sure that your front knee does not extend beyond your front toes","Stationary Lunges (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"a258a65a-4607-4110-8260-ec3f215876cb","Walk around, get a drink of water, and shake out your muscles as your focus on your breathing","Active Rest (60 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"34da13bb-4d2c-4636-87b8-26f5d0cd1b34","Start out with some traditional jump rope to get yourself into a rhythm","Basic Jumps (60 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"c0a9637f-ce03-409c-b5b5-81312716b9b7","Lift both knees up towards your chest on each jump and increase the speed of the rope for an added challenge","High Knee Jumps (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"d3c2112f-ae1f-4020-872d-704aaa9d5988","As you bring the rope over your head in front of you, cross one arm over the other as you jump over the rope\\nUncross your arms as you bring the rope up behind you\\nContinue for 60 seconds","Criss Cross Arms (60 seconds)",{"_uid":716,"answer":717,"question":718,"component":670},"49dcd1da-885a-442d-989f-238241fac2f1","Instead of hopping with both feet, pick up the tempo and jog in place while jumping rope","Fast Feet (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"8fb57f93-b84f-4dcc-b2f5-857bc454fc74","Drop down into a high plank position\\nDo 1 push-up\\nReturn to high plank\\nHop with both feet to bring them underneath your hips\\nJump straight up, lifting your arms towards the sky\\nDrop back into a high plank and repeat for 60 seconds","Burpees with a Push-Up (60 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"1dc754f6-4c69-45e7-b009-8efbf963641f","Assume boxer’s stance\\nDeliver a rapid fire jab-cross (1-2) combination\\nLift your lead leg at the hip and bend at the knee\\nSnap your leg out in a front kick\\nReturn to boxer’s stance and repeat for 60 seconds","Jab - Cross - Front Kick (1 - 2 - FK) (60 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"bb702fb1-e48a-4c52-b6ae-c753ac3752f7","Drop down to a high plank position\\nBend at your knee and bring your right foot up under your chest like you are at the starting line for a sprint\\nReturn your right foot to the original high plank position and repeat with your left\\nContinue alternating for 60 seconds, like you’re running in place","Mountain Climbers (60 seconds)",{"_uid":732,"answer":733,"question":734,"component":670},"53b9e342-ce90-45cb-93be-da968b431983","Start from a standing position and bend your knees to come into a deep squat\\nReturn to your standing position and deliver four (4) straight punches\\nSquat back down and repeat for 60 seconds","Squats with Straight Punches (60 seconds)",{"_uid":736,"answer":737,"question":738,"component":670},"6408e0ef-0211-4e6a-9d33-ee739d88bdf0","Start in boxer’s stance\\nThrow a lead hook - rear hook (3-4) combination\\nLower your stance slightly to create more power behind each body shot as you quickly strike 4 times alternating left and right\\nRaise your stance and throw another lead hook - rear hook (3-4) punch combo\\nRepeat for 60 seconds","Lead Hook - Rear Hook - Four Body Shots (3 - 4 - 4BS) (60 seconds)",{"_uid":740,"answer":741,"question":742,"component":670},"ba8cff8e-110b-4f6b-b9bf-df1e23c743e5","Choose a starting point or set up markers such as cones\\nJog backwards from the first marker to the second\\nPivot 90 degrees and shuffle sideways to the starting point\\nRepeat for 60 seconds","Backward Jog with Lateral Shuffle (60 seconds)",{"_uid":744,"answer":745,"question":746,"component":670},"c250247b-34ef-4a5e-9fde-7e0cfd3e635e","This is the final stretch, time to empty your tank!\\nSprint at full speed from one marker to the next\\nSlowly jog back to the starting point\\nContinue alternating sprints and jogging for 2 minutes","Jog with Sprints (2 minutes)",{"_uid":748,"answer":749,"question":750,"component":670},"57d39019-15e7-4e4d-878a-259d2ccb4741","Stand straight and bend your right knee to bring your right heel up behind you\\nHold your right foot with your right hand and pull to feel the stretch in your quad\\nHold for 30 seconds\\nSwitch legs and hold for another 30 seconds","Quad Stretch (60 seconds)",{"_uid":752,"answer":753,"question":754,"component":670},"563fbd64-71c8-40a6-9041-e5d3ff86b142","In a standing position, extend your right arm and cross it over your chest\\nUse your left hand to pull your right arm closer and feel the stretch\\nHold for 30 seconds\\nSwitch arms and hold for another 30 seconds","Shoulder Stretch (60 seconds)",{"_uid":756,"answer":757,"question":758,"component":670},"9a298703-2d77-476c-b13a-7dac23c5ba1b","Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor\\nEngage your quadriceps and continue to press the tops of your feet into the floor\\nPlace your hands by your lower ribs and align your wrists underneath your elbows\\nHug your elbows into your sides, roll your shoulders down your back, and lift your chest\\nSpread through your collarbones\\nSoften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\\nHold for 15 seconds\\nSlowly release down to the mat","Cobra Pose (15 seconds)",{"_uid":760,"answer":761,"question":762,"component":670},"191fc510-c2ef-4427-a9ff-6550b77256ff","From a kneeling position, bring your big toes together and spread your knees out wider than your torso\\nFold forward from the crease of your hips and place your forehead on the floor\\nPlace your arms by your sides or extend them out forward with your palms facing down\\nDrop your hips back toward your heels\\nClose your eyes and continue to inhale and exhale deeply\\nHold this pose for 15 seconds or as long as you’d like","Child’s Pose (15 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":764,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":776,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":765,"component":39,"meta_info":773,"block_image":774,"cover_image":775,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":766,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":771,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":767,"component":118,"meta_info":768,"meta_title":7,"block_image":769,"cover_image":770,"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":779,"created_at":780,"published_at":781,"updated_at":782,"id":783,"uuid":784,"content":785,"slug":794,"full_slug":795,"sort_by_date":48,"position":281,"tag_list":796,"is_startpage":9,"parent_id":797,"meta_data":48,"group_id":798,"first_published_at":799,"release_id":48,"lang":60,"path":48,"alternates":800,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":786,"_uid":787,"name":779,"photo":788,"component":791,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":792,"social_link_instagram":793,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":789,"alt":779,"name":779,"focus":48,"title":779,"filename":790,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":802,"content":803},"doc",[804,810,814,838,844,847,852,860,872,893,899,908,940,946,955,990,995,1025,1029,1032,1037,1041,1050,1054,1061,1065,1079,1083,1103,1107,1139,1143,1150,1154,1159,1163,1170,1174,1181,1185,1205,1209,1216,1221,1226,1230,1268,1273,1305,1309,1335,1339,1359,1364,1396,1400,1405,1409,1413,1438,1442,1468,1473,1477,1503,1507,1532,1536,1586,1590,1628,1648,1680,1685],{"type":805,"content":806},"paragraph",[807],{"text":808,"type":809},"Competitive boxing requires incredible endurance, and boxing training is designed with that in mind. Many of the exercises boxers incorporate into their weekly routines are specifically aimed to build stamina and endurance over time.","text",{"type":805,"content":811},[812],{"text":813,"type":809},"It’s important to remember that endurance is also a great measure of overall fitness. Improving your endurance will take time and commitment, so beginners should always start slow and ease their way towards longer workouts as their stamina increases. The many payoffs include more energy, better heart health and circulation, a stronger body, and a greater edge in a fight. This is why boxing training will get you into the best shape of your life.",{"type":805,"content":815},[816,818,824,832,836],{"text":817,"type":809},"Here we’ll look at some of the go-to",{"text":819,"type":809,"marks":820},"  ",[821],{"type":822,"attrs":823},"styled",{"class":7},{"text":825,"type":809,"marks":826},"exercises boxers love",[827],{"type":828,"attrs":829},"link",{"href":830,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/life-of-a-boxer-how-a-boxer-trains-to-fight/","_blank",{"text":819,"type":809,"marks":833},[834],{"type":822,"attrs":835},{"class":7},{"text":837,"type":809},"for conditioning and building endurance, and a 20-minute at-home workout featuring some of these drills.",{"type":839,"attrs":840,"content":842},"heading",{"level":841},2,[843],{"text":669,"type":809},{"type":805,"content":845},[846],{"text":668,"type":809},{"type":839,"attrs":848,"content":849},{"level":841},[850],{"text":851,"type":809},"Boxing Exercises To Build Endurance and Stamina",{"type":839,"attrs":853,"content":855},{"level":854},3,[856,858],{"text":857,"type":809},"Jumping Rope",{"type":859},"hard_break",{"type":861,"attrs":862},"blok",{"id":863,"body":864},"3a5583a1-fee3-4c91-b341-e8c1770c2041",[865],{"_uid":866,"image":867,"component":871},"i-df55bcd5-ed1b-4d9d-9032-93ca56c00a07",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},3458984,"Tommy Duquette Jumping Rope","https://a.storyblok.com/f/115220/700x1100/a6e1d40e64/jumping_rope.png","content_image",{"type":805,"content":873},[874,876,881,887,891],{"text":875,"type":809},"There is a reason why jumping rope is so popular in boxing training montages--it’s an excellent conditioning exercise for boxers. Jumping rope not only builds endurance but also improves timing and footwork. Here is an intense ",{"text":877,"type":809,"marks":878}," ",[879],{"type":822,"attrs":880},{"class":7},{"text":882,"type":809,"marks":883},"10-minute HIIT jump rope workout",[884],{"type":828,"attrs":885},{"href":886,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://www.youtube.com/watch?v=vb__strNwJg",{"text":819,"type":809,"marks":888},[889],{"type":822,"attrs":890},{"class":7},{"text":892,"type":809},"you can add to your training and feel how hard it gets you working! FightCamp Trainers Aaron Swenson and Tommy Duquette are huge proponents of jumping rope for boxing training.",{"type":839,"attrs":894,"content":895},{"level":854},[896,898],{"text":897,"type":809},"Roadwork",{"type":859},{"type":861,"attrs":900},{"id":863,"body":901},[902],{"_uid":903,"image":904,"component":871},"i-567b9b13-2cf2-4f7a-ae2c-f673d4491339",{"id":905,"alt":906,"name":7,"focus":48,"title":906,"filename":907,"copyright":7,"fieldtype":50},3458986,"Tommy Duquette Running","https://a.storyblok.com/f/115220/700x1100/dffe5d7ee6/roadwork.png",{"type":805,"content":909},[910,912,916,922,926,928,932,938],{"text":911,"type":809},"Like jumping rope, ",{"text":877,"type":809,"marks":913},[914],{"type":822,"attrs":915},{"class":7},{"text":917,"type":809,"marks":918},"roadwork",[919],{"type":828,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{"text":819,"type":809,"marks":923},[924],{"type":822,"attrs":925},{"class":7},{"text":927,"type":809},"is a cornerstone of boxing training. While long distance running is an incredibly effective way to build endurance, many people find it too high-impact, or they simply dread running for more than 10 minutes at a time. Luckily, roadwork includes both long distance ",{"text":877,"type":809,"marks":929},[930],{"type":822,"attrs":931},{"class":7},{"text":933,"type":809,"marks":934},"running or jogging",[935],{"type":828,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://www.youtube.com/watch?v=UvnrEyg85dE",{"text":939,"type":809},", as well as various short distance drills and sprints that focus on agility and footwork.",{"type":839,"attrs":941,"content":942},{"level":854},[943,945],{"text":944,"type":809},"Shadowboxing",{"type":859},{"type":861,"attrs":947},{"id":863,"body":948},[949],{"_uid":950,"image":951,"component":871},"i-88751380-96ec-4949-b077-b8f1629098c6",{"id":952,"alt":953,"name":7,"focus":48,"title":953,"filename":954,"copyright":7,"fieldtype":50},3458989,"Tommy Duquette Shadowboxing","https://a.storyblok.com/f/115220/700x1100/f69983403e/shadowboxing.png",{"type":805,"content":956},[957,959,963,968,972,974,978,984,988],{"text":958,"type":809},"When you are hitting a heavy bag, the resistance you feel with each punch will cause you to tire out quickly. ",{"text":877,"type":809,"marks":960},[961],{"type":822,"attrs":962},{"class":7},{"text":944,"type":809,"marks":964},[965],{"type":828,"attrs":966},{"href":967,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":819,"type":809,"marks":969},[970],{"type":822,"attrs":971},{"class":7},{"text":973,"type":809},"allows you to practice your boxing form and ",{"text":877,"type":809,"marks":975},[976],{"type":822,"attrs":977},{"class":7},{"text":979,"type":809,"marks":980},"technique",[981],{"type":828,"attrs":982},{"href":983,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/best-punching-boxing-techniques-how-to-throw-a-punch/",{"text":819,"type":809,"marks":985},[986],{"type":822,"attrs":987},{"class":7},{"text":989,"type":809},"while still elevating your heart rate for longer periods of time, improving your stamina. Plus, with shadowboxing, you don’t need any equipment and can do it anywhere, anytime.",{"type":839,"attrs":991,"content":992},{"level":854},[993],{"text":994,"type":809},"HIIT",{"type":805,"content":996},[997,1003,1007,1009,1013,1019,1023],{"text":998,"type":809,"marks":999},"High Intensity Interval Training (HIIT)",[1000],{"type":828,"attrs":1001},{"href":1002,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":819,"type":809,"marks":1004},[1005],{"type":822,"attrs":1006},{"class":7},{"text":1008,"type":809},"is an excellent way to build endurance and challenge yourself. The basic philosophy behind a HIIT workout is pushing yourself to the absolute limit for short bursts with a period of active rest in between. Using the HIIT model can take ",{"text":877,"type":809,"marks":1010},[1011],{"type":822,"attrs":1012},{"class":7},{"text":1014,"type":809,"marks":1015},"any workout",[1016],{"type":828,"attrs":1017},{"href":1018,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://www.youtube.com/watch?v=zOJXDu6OzrQ",{"text":819,"type":809,"marks":1020},[1021],{"type":822,"attrs":1022},{"class":7},{"text":1024,"type":809},"to the next level.",{"type":839,"attrs":1026,"content":1027},{"level":841},[1028],{"text":678,"type":809},{"type":805,"content":1030},[1031],{"text":677,"type":809},{"type":839,"attrs":1033,"content":1034},{"level":841},[1035],{"text":1036,"type":809},"Warm-Up (3 minutes)",{"type":839,"attrs":1038,"content":1039},{"level":854},[1040],{"text":682,"type":809},{"type":1042,"content":1043},"bullet_list",[1044],{"type":1045,"content":1046},"list_item",[1047],{"type":805,"content":1048},[1049],{"text":681,"type":809},{"type":839,"attrs":1051,"content":1052},{"level":854},[1053],{"text":686,"type":809},{"type":1042,"content":1055},[1056],{"type":1045,"content":1057},[1058],{"type":805,"content":1059},[1060],{"text":685,"type":809},{"type":839,"attrs":1062,"content":1063},{"level":854},[1064],{"text":690,"type":809},{"type":1042,"content":1066},[1067,1073],{"type":1045,"content":1068},[1069],{"type":805,"content":1070},[1071],{"text":1072,"type":809},"From a standing position, fully extend both arms out to your sides and rotate them in circles forward from the shoulder for 30 seconds",{"type":1045,"content":1074},[1075],{"type":805,"content":1076},[1077],{"text":1078,"type":809},"Switch directions for another 30 seconds",{"type":839,"attrs":1080,"content":1081},{"level":854},[1082],{"text":694,"type":809},{"type":1042,"content":1084},[1085,1091,1097],{"type":1045,"content":1086},[1087],{"type":805,"content":1088},[1089],{"text":1090,"type":809},"Start in a high plank position with your back straight and palms directly under your shoulders",{"type":1045,"content":1092},[1093],{"type":805,"content":1094},[1095],{"text":1096,"type":809},"Bend your elbows and lower yourself onto your forearms in a low plank position",{"type":1045,"content":1098},[1099],{"type":805,"content":1100},[1101],{"text":1102,"type":809},"Lift yourself back up into high plank and repeat this transition for 30 seconds",{"type":839,"attrs":1104,"content":1105},{"level":854},[1106],{"text":698,"type":809},{"type":1042,"content":1108},[1109,1115,1121,1127,1133],{"type":1045,"content":1110},[1111],{"type":805,"content":1112},[1113],{"text":1114,"type":809},"Stand straight with your hands on your hips",{"type":1045,"content":1116},[1117],{"type":805,"content":1118},[1119],{"text":1120,"type":809},"Extend and step your right leg back behind you as you bend your left knee into a lunge",{"type":1045,"content":1122},[1123],{"type":805,"content":1124},[1125],{"text":1126,"type":809},"Return to a standing position and repeat with the left leg",{"type":1045,"content":1128},[1129],{"type":805,"content":1130},[1131],{"text":1132,"type":809},"Continue alternating for 30 seconds",{"type":1045,"content":1134},[1135],{"type":805,"content":1136},[1137],{"text":1138,"type":809},"Make sure that your front knee does not extend beyond your front toes",{"type":839,"attrs":1140,"content":1141},{"level":854},[1142],{"text":702,"type":809},{"type":1042,"content":1144},[1145],{"type":1045,"content":1146},[1147],{"type":805,"content":1148},[1149],{"text":701,"type":809},{"type":805,"content":1151},[1152],{"text":1153,"type":809},"It’s about to get intense so start psyching yourself up!",{"type":839,"attrs":1155,"content":1156},{"level":841},[1157],{"text":1158,"type":809},"Drill 1: Jump Rope (3 minutes)",{"type":839,"attrs":1160,"content":1161},{"level":854},[1162],{"text":706,"type":809},{"type":1042,"content":1164},[1165],{"type":1045,"content":1166},[1167],{"type":805,"content":1168},[1169],{"text":705,"type":809},{"type":839,"attrs":1171,"content":1172},{"level":854},[1173],{"text":710,"type":809},{"type":1042,"content":1175},[1176],{"type":1045,"content":1177},[1178],{"type":805,"content":1179},[1180],{"text":709,"type":809},{"type":839,"attrs":1182,"content":1183},{"level":854},[1184],{"text":714,"type":809},{"type":1042,"content":1186},[1187,1193,1199],{"type":1045,"content":1188},[1189],{"type":805,"content":1190},[1191],{"text":1192,"type":809},"As you bring the rope over your head in front of you, cross one arm over the other as you jump over the rope",{"type":1045,"content":1194},[1195],{"type":805,"content":1196},[1197],{"text":1198,"type":809},"Uncross your arms as you bring the rope up behind you",{"type":1045,"content":1200},[1201],{"type":805,"content":1202},[1203],{"text":1204,"type":809},"Continue for 60 seconds",{"type":839,"attrs":1206,"content":1207},{"level":854},[1208],{"text":718,"type":809},{"type":1042,"content":1210},[1211],{"type":1045,"content":1212},[1213],{"type":805,"content":1214},[1215],{"text":717,"type":809},{"type":839,"attrs":1217,"content":1218},{"level":854},[1219],{"text":1220,"type":809},"Rest (60 seconds)",{"type":839,"attrs":1222,"content":1223},{"level":841},[1224],{"text":1225,"type":809},"Drill 2: Shadowboxing (5 minutes)",{"type":839,"attrs":1227,"content":1228},{"level":854},[1229],{"text":722,"type":809},{"type":1042,"content":1231},[1232,1238,1244,1250,1256,1262],{"type":1045,"content":1233},[1234],{"type":805,"content":1235},[1236],{"text":1237,"type":809},"Drop down into a high plank position",{"type":1045,"content":1239},[1240],{"type":805,"content":1241},[1242],{"text":1243,"type":809},"Do 1 push-up",{"type":1045,"content":1245},[1246],{"type":805,"content":1247},[1248],{"text":1249,"type":809},"Return to high plank",{"type":1045,"content":1251},[1252],{"type":805,"content":1253},[1254],{"text":1255,"type":809},"Hop with both feet to bring them underneath your hips",{"type":1045,"content":1257},[1258],{"type":805,"content":1259},[1260],{"text":1261,"type":809},"Jump straight up, lifting your arms towards the sky",{"type":1045,"content":1263},[1264],{"type":805,"content":1265},[1266],{"text":1267,"type":809},"Drop back into a high plank and repeat for 60 seconds",{"type":839,"attrs":1269,"content":1270},{"level":854},[1271],{"text":1272,"type":809},"Jab - Cross - Front Kick | 1 - 2 - FK (60 seconds)",{"type":1042,"content":1274},[1275,1281,1287,1293,1299],{"type":1045,"content":1276},[1277],{"type":805,"content":1278},[1279],{"text":1280,"type":809},"Assume boxer’s stance",{"type":1045,"content":1282},[1283],{"type":805,"content":1284},[1285],{"text":1286,"type":809},"Deliver a rapid fire jab-cross (1-2) combination",{"type":1045,"content":1288},[1289],{"type":805,"content":1290},[1291],{"text":1292,"type":809},"Lift your lead leg at the hip and bend at the knee",{"type":1045,"content":1294},[1295],{"type":805,"content":1296},[1297],{"text":1298,"type":809},"Snap your leg out in a front kick",{"type":1045,"content":1300},[1301],{"type":805,"content":1302},[1303],{"text":1304,"type":809},"Return to boxer’s stance and repeat for 60 seconds",{"type":839,"attrs":1306,"content":1307},{"level":854},[1308],{"text":730,"type":809},{"type":1042,"content":1310},[1311,1317,1323,1329],{"type":1045,"content":1312},[1313],{"type":805,"content":1314},[1315],{"text":1316,"type":809},"Drop down to a high plank position",{"type":1045,"content":1318},[1319],{"type":805,"content":1320},[1321],{"text":1322,"type":809},"Bend at your knee and bring your right foot up under your chest like you are at the starting line for a sprint",{"type":1045,"content":1324},[1325],{"type":805,"content":1326},[1327],{"text":1328,"type":809},"Return your right foot to the original high plank position and repeat with your left",{"type":1045,"content":1330},[1331],{"type":805,"content":1332},[1333],{"text":1334,"type":809},"Continue alternating for 60 seconds, like you’re running in place",{"type":839,"attrs":1336,"content":1337},{"level":854},[1338],{"text":734,"type":809},{"type":1042,"content":1340},[1341,1347,1353],{"type":1045,"content":1342},[1343],{"type":805,"content":1344},[1345],{"text":1346,"type":809},"Start from a standing position and bend your knees to come into a deep squat",{"type":1045,"content":1348},[1349],{"type":805,"content":1350},[1351],{"text":1352,"type":809},"Return to your standing position and deliver four (4) straight punches",{"type":1045,"content":1354},[1355],{"type":805,"content":1356},[1357],{"text":1358,"type":809},"Squat back down and repeat for 60 seconds",{"type":839,"attrs":1360,"content":1361},{"level":854},[1362],{"text":1363,"type":809},"Lead Hook - Rear Hook - Four Body Shots | 3 - 4 - 4BS (60 seconds)",{"type":1042,"content":1365},[1366,1372,1378,1384,1390],{"type":1045,"content":1367},[1368],{"type":805,"content":1369},[1370],{"text":1371,"type":809},"Start in boxer’s stance",{"type":1045,"content":1373},[1374],{"type":805,"content":1375},[1376],{"text":1377,"type":809},"Throw a lead hook - rear hook (3-4) combination",{"type":1045,"content":1379},[1380],{"type":805,"content":1381},[1382],{"text":1383,"type":809},"Lower your stance slightly to create more power behind each body shot as you quickly strike 4 times alternating left and right",{"type":1045,"content":1385},[1386],{"type":805,"content":1387},[1388],{"text":1389,"type":809},"Raise your stance and throw another lead hook - rear hook (3-4) punch combo",{"type":1045,"content":1391},[1392],{"type":805,"content":1393},[1394],{"text":1395,"type":809},"Repeat for 60 seconds",{"type":839,"attrs":1397,"content":1398},{"level":854},[1399],{"text":1220,"type":809},{"type":839,"attrs":1401,"content":1402},{"level":841},[1403],{"text":1404,"type":809},"Drill 3: Roadwork (3 minutes)",{"type":805,"content":1406},[1407],{"text":1408,"type":809},"*If possible, set up distance markers to allow around 50 feet",{"type":839,"attrs":1410,"content":1411},{"level":854},[1412],{"text":742,"type":809},{"type":1042,"content":1414},[1415,1421,1427,1433],{"type":1045,"content":1416},[1417],{"type":805,"content":1418},[1419],{"text":1420,"type":809},"Choose a starting point or set up markers such as cones",{"type":1045,"content":1422},[1423],{"type":805,"content":1424},[1425],{"text":1426,"type":809},"Jog backwards from the first marker to the second",{"type":1045,"content":1428},[1429],{"type":805,"content":1430},[1431],{"text":1432,"type":809},"Pivot 90 degrees and shuffle sideways to the starting point",{"type":1045,"content":1434},[1435],{"type":805,"content":1436},[1437],{"text":1395,"type":809},{"type":839,"attrs":1439,"content":1440},{"level":854},[1441],{"text":746,"type":809},{"type":1042,"content":1443},[1444,1450,1456,1462],{"type":1045,"content":1445},[1446],{"type":805,"content":1447},[1448],{"text":1449,"type":809},"This is the final stretch, time to empty your tank!",{"type":1045,"content":1451},[1452],{"type":805,"content":1453},[1454],{"text":1455,"type":809},"Sprint at full speed from one marker to the next",{"type":1045,"content":1457},[1458],{"type":805,"content":1459},[1460],{"text":1461,"type":809},"Slowly jog back to the starting point",{"type":1045,"content":1463},[1464],{"type":805,"content":1465},[1466],{"text":1467,"type":809},"Continue alternating sprints and jogging for 2 minutes",{"type":839,"attrs":1469,"content":1470},{"level":841},[1471],{"text":1472,"type":809},"Cool Down (3 minutes)",{"type":839,"attrs":1474,"content":1475},{"level":854},[1476],{"text":750,"type":809},{"type":1042,"content":1478},[1479,1485,1491,1497],{"type":1045,"content":1480},[1481],{"type":805,"content":1482},[1483],{"text":1484,"type":809},"Stand straight and bend your right knee to bring your right heel up behind you",{"type":1045,"content":1486},[1487],{"type":805,"content":1488},[1489],{"text":1490,"type":809},"Hold your right foot with your right hand and pull to feel the stretch in your quad",{"type":1045,"content":1492},[1493],{"type":805,"content":1494},[1495],{"text":1496,"type":809},"Hold for 30 seconds",{"type":1045,"content":1498},[1499],{"type":805,"content":1500},[1501],{"text":1502,"type":809},"Switch legs and hold for another 30 seconds",{"type":839,"attrs":1504,"content":1505},{"level":854},[1506],{"text":754,"type":809},{"type":1042,"content":1508},[1509,1515,1521,1526],{"type":1045,"content":1510},[1511],{"type":805,"content":1512},[1513],{"text":1514,"type":809},"In a standing position, extend your right arm and cross it over your chest",{"type":1045,"content":1516},[1517],{"type":805,"content":1518},[1519],{"text":1520,"type":809},"Use your left hand to pull your right arm closer and feel the stretch",{"type":1045,"content":1522},[1523],{"type":805,"content":1524},[1525],{"text":1496,"type":809},{"type":1045,"content":1527},[1528],{"type":805,"content":1529},[1530],{"text":1531,"type":809},"Switch arms and hold for another 30 seconds",{"type":839,"attrs":1533,"content":1534},{"level":854},[1535],{"text":758,"type":809},{"type":1042,"content":1537},[1538,1544,1550,1556,1562,1568,1574,1580],{"type":1045,"content":1539},[1540],{"type":805,"content":1541},[1542],{"text":1543,"type":809},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":1045,"content":1545},[1546],{"type":805,"content":1547},[1548],{"text":1549,"type":809},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":1045,"content":1551},[1552],{"type":805,"content":1553},[1554],{"text":1555,"type":809},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":1045,"content":1557},[1558],{"type":805,"content":1559},[1560],{"text":1561,"type":809},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":1045,"content":1563},[1564],{"type":805,"content":1565},[1566],{"text":1567,"type":809},"Spread through your collarbones",{"type":1045,"content":1569},[1570],{"type":805,"content":1571},[1572],{"text":1573,"type":809},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":1045,"content":1575},[1576],{"type":805,"content":1577},[1578],{"text":1579,"type":809},"Hold for 15 seconds",{"type":1045,"content":1581},[1582],{"type":805,"content":1583},[1584],{"text":1585,"type":809},"Slowly release down to the mat",{"type":839,"attrs":1587,"content":1588},{"level":854},[1589],{"text":762,"type":809},{"type":1042,"content":1591},[1592,1598,1604,1610,1616,1622],{"type":1045,"content":1593},[1594],{"type":805,"content":1595},[1596],{"text":1597,"type":809},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":1045,"content":1599},[1600],{"type":805,"content":1601},[1602],{"text":1603,"type":809},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":1045,"content":1605},[1606],{"type":805,"content":1607},[1608],{"text":1609,"type":809},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":1045,"content":1611},[1612],{"type":805,"content":1613},[1614],{"text":1615,"type":809},"Drop your hips back toward your heels",{"type":1045,"content":1617},[1618],{"type":805,"content":1619},[1620],{"text":1621,"type":809},"Close your eyes and continue to inhale and exhale deeply",{"type":1045,"content":1623},[1624],{"type":805,"content":1625},[1626],{"text":1627,"type":809},"Hold this pose for 15 seconds or as long as you’d like",{"type":805,"content":1629},[1630,1632,1636,1642,1646],{"text":1631,"type":809},"Amazing job! This boxing HIIT workout was intense, so do as much additional ",{"text":877,"type":809,"marks":1633},[1634],{"type":822,"attrs":1635},{"class":7},{"text":1637,"type":809,"marks":1638},"cool down stretching",[1639],{"type":828,"attrs":1640},{"href":1641,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-cool-down-after-a-boxing-workout/",{"text":819,"type":809,"marks":1643},[1644],{"type":822,"attrs":1645},{"class":7},{"text":1647,"type":809},"as you need. You can mix it up and even break these drills up into different workouts throughout your training during the week.",{"type":805,"content":1649},[1650,1652,1656,1662,1666,1668,1672,1678],{"text":1651,"type":809},"Remember that building endurance takes time and commitment--be patient with yourself! One of the best things you can do to help you on your journey is to get a professional trainer in your corner. Check out FightCamp’s extensive library of ",{"text":877,"type":809,"marks":1653},[1654],{"type":822,"attrs":1655},{"class":7},{"text":1657,"type":809,"marks":1658},"workout videos",[1659],{"type":828,"attrs":1660},{"href":1661,"uuid":48,"anchor":48,"target":831,"linktype":48},"https://bit.ly/3oYefXf",{"text":819,"type":809,"marks":1663},[1664],{"type":822,"attrs":1665},{"class":7},{"text":1667,"type":809},"and find out how our team of pros can help you crush your personal goals with ",{"text":877,"type":809,"marks":1669},[1670],{"type":822,"attrs":1671},{"class":7},{"text":1673,"type":809,"marks":1674},"at-home boxing and kickboxing training",[1675],{"type":828,"attrs":1676},{"href":1677,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1679,"type":809},".",{"type":839,"attrs":1681,"content":1682},{"level":854},[1683],{"text":1684,"type":809},"Related Articles",{"type":805,"content":1686},[1687,1693,1694,1700,1701,1707,1708,1713,1714],{"text":1688,"type":809,"marks":1689},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1690],{"type":828,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide/",{"type":859},{"text":1695,"type":809,"marks":1696},"Why Training Like a Boxer Gets You in Amazing Shape",[1697],{"type":828,"attrs":1698},{"href":1699,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"type":859},{"text":1702,"type":809,"marks":1703},"How To Jump Rope Like a Boxer",[1704],{"type":828,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-jump-rope-like-a-boxer-for-beginners/",{"type":859},{"text":1709,"type":809,"marks":1710},"How to Use HIIT, Tabata, AMRAP, & EMOM For Boxing Training",[1711],{"type":828,"attrs":1712},{"href":1002,"uuid":48,"anchor":48,"target":831,"linktype":13},{"type":859},{"text":1715,"type":809,"marks":1716},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[1717],{"type":828,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1721,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1726,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1722,"component":118,"meta_info":1723,"meta_title":7,"block_image":1724,"cover_image":1725,"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},[],[],"2022-01-11 00:00","article",{"_uid":1731,"title":657,"plugin":43,"description":1732},"74455599-728e-4596-8016-a87afe64a333","Professional boxers know endurance can make or break a fight. Enhance your training by doing these exercises to increase your stamina and build your endurance.",{"id":1734,"alt":657,"name":7,"focus":48,"title":657,"filename":1735,"copyright":7,"fieldtype":50},3458887,"https://a.storyblok.com/f/115220/2400x990/aaf59d0555/stamina-and-endurance-building-workout.png",[],"stamina-and-endurance-building-workout-train-like-a-boxer","blogs/stamina-and-endurance-building-workout-train-like-a-boxer",-2770,[1741,1742],"featured","home-trending",60887917,"e8a78c9f-fc64-4f78-ae4a-19b6dc65af82","2022-01-11T02:25:00.000Z","training/{{story.slug}}",[],["Reactive",1749],[1750,2178,2593,2768,3007,3326],{"name":1751,"created_at":1752,"published_at":1753,"updated_at":1754,"id":1755,"uuid":1756,"content":1757,"slug":2171,"full_slug":2172,"sort_by_date":48,"position":2173,"tag_list":2174,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2175,"first_published_at":2176,"release_id":48,"lang":60,"path":1746,"alternates":2177,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1758,"faqs":1759,"title":1751,"topic":1780,"author":1795,"content":1796,"category":2155,"schedule":2163,"component":1729,"meta_info":2164,"cover_image":2167,"description":2166,"contributors":2170},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1760,1764,1768,1772,1776],{"_uid":1761,"answer":1762,"question":1763,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1765,"answer":1766,"question":1767,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1769,"answer":1770,"question":1771,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1773,"answer":1774,"question":1775,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1777,"answer":1778,"question":1779,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1781,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1793,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1782,"component":39,"meta_info":1790,"block_image":1791,"cover_image":1792,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1783,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1788,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1784,"component":118,"meta_info":1785,"meta_title":7,"block_image":1786,"cover_image":1787,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":802,"content":1797},[1798,1802,1805,1818,1823,1828,1893,1898,1924,1929,1933,1938,1946,1959,1964,1975,1980,1991,1996,2007,2012,2024,2029,2040,2045,2065,2070,2075,2095,2100,2119,2124,2137,2142],{"type":805,"content":1799},[1800],{"text":1801,"type":809},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":805,"content":1803},[1804],{"text":1762,"type":809},{"type":861,"attrs":1806},{"id":1807,"body":1808},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1809],{"_uid":1810,"link":1811,"image":1813,"title":1815,"component":1817},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1812,"linktype":13,"fieldtype":14,"cached_url":1812},"https://pin.it/2zdpNMs",{"id":1814,"alt":1815,"name":7,"focus":48,"title":1815,"filename":1816,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":839,"attrs":1819,"content":1820},{"level":841},[1821],{"text":1822,"type":809},"Top Rock Step-By-Step",{"type":839,"attrs":1824,"content":1825},{"level":854},[1826],{"text":1827,"type":809},"The Feet",{"type":1042,"content":1829},[1830,1836,1856,1862,1881,1887],{"type":1045,"content":1831},[1832],{"type":805,"content":1833},[1834],{"text":1835,"type":809},"Begin by starting in an athletic stance on the balls of your feet",{"type":1045,"content":1837},[1838,1842],{"type":805,"content":1839},[1840],{"text":1841,"type":809},"To start, being by doing a “step out”",{"type":1042,"content":1843},[1844,1850],{"type":1045,"content":1845},[1846],{"type":805,"content":1847},[1848],{"text":1849,"type":809},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1045,"content":1851},[1852],{"type":805,"content":1853},[1854],{"text":1855,"type":809},"Pause for a half-second",{"type":1045,"content":1857},[1858],{"type":805,"content":1859},[1860],{"text":1861,"type":809},"Return to the starting stance by performing a slight hop backward",{"type":1045,"content":1863},[1864,1868],{"type":805,"content":1865},[1866],{"text":1867,"type":809},"Once returned, perform the opposite foot “step out”",{"type":1042,"content":1869},[1870,1876],{"type":1045,"content":1871},[1872],{"type":805,"content":1873},[1874],{"text":1875,"type":809},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1045,"content":1877},[1878],{"type":805,"content":1879},[1880],{"text":1855,"type":809},{"type":1045,"content":1882},[1883],{"type":805,"content":1884},[1885],{"text":1886,"type":809},"Hop back to the starting position",{"type":1045,"content":1888},[1889],{"type":805,"content":1890},[1891],{"text":1892,"type":809},"Continue Top Rocking for the remainder of the set",{"type":839,"attrs":1894,"content":1895},{"level":854},[1896],{"text":1897,"type":809},"The Arms",{"type":1042,"content":1899},[1900,1906,1912,1918],{"type":1045,"content":1901},[1902],{"type":805,"content":1903},[1904],{"text":1905,"type":809},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1045,"content":1907},[1908],{"type":805,"content":1909},[1910],{"text":1911,"type":809},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1045,"content":1913},[1914],{"type":805,"content":1915},[1916],{"text":1917,"type":809},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1045,"content":1919},[1920],{"type":805,"content":1921},[1922],{"text":1923,"type":809},"Continue using this arm motion to help with rhythm and balance",{"type":839,"attrs":1925,"content":1926},{"level":841},[1927],{"text":1928,"type":809},"Movement Key Points",{"type":805,"content":1930},[1931],{"text":1932,"type":809},"Here are some key things to focus on while performing the Top Rock:",{"type":839,"attrs":1934,"content":1935},{"level":854},[1936],{"text":1937,"type":809},"Start by swinging your arms",{"type":1042,"content":1939},[1940],{"type":1045,"content":1941},[1942],{"type":805,"content":1943},[1944],{"text":1945,"type":809},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":861,"attrs":1947},{"id":1948,"body":1949},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1950],{"url":1951,"_uid":1953,"image":1954,"component":871,"copyright_details":1958},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1955,"alt":1956,"name":7,"focus":48,"title":1956,"filename":1957,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":839,"attrs":1960,"content":1961},{"level":854},[1962],{"text":1963,"type":809},"On each hop back, your arms should cross in front of your chest",{"type":861,"attrs":1965},{"id":1948,"body":1966},[1967],{"url":1968,"_uid":1969,"image":1970,"component":871,"copyright_details":1974},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1971,"alt":1972,"name":7,"focus":48,"title":1972,"filename":1973,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":839,"attrs":1976,"content":1977},{"level":854},[1978],{"text":1979,"type":809},"One foot should cross at a time",{"type":861,"attrs":1981},{"id":1948,"body":1982},[1983],{"url":1984,"_uid":1985,"image":1986,"component":871,"copyright_details":1990},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1987,"alt":1988,"name":7,"focus":48,"title":1988,"filename":1989,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":839,"attrs":1992,"content":1993},{"level":854},[1994],{"text":1995,"type":809},"Perform the movement by staying on the balls of your feet",{"type":861,"attrs":1997},{"id":1948,"body":1998},[1999],{"url":2000,"_uid":2001,"image":2002,"component":871,"copyright_details":2006},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2003,"alt":2004,"name":7,"focus":48,"title":2004,"filename":2005,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":839,"attrs":2008,"content":2009},{"level":854},[2010],{"text":2011,"type":809},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":861,"attrs":2013},{"id":2014,"body":2015},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2016],{"url":2017,"_uid":2018,"image":2019,"component":871,"copyright_details":2023},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2020,"alt":2021,"name":7,"focus":48,"title":2021,"filename":2022,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":839,"attrs":2025,"content":2026},{"level":854},[2027],{"text":2028,"type":809},"Stay loose and have fun!",{"type":861,"attrs":2030},{"id":1948,"body":2031},[2032],{"url":2033,"_uid":2034,"image":2035,"component":871,"copyright_details":2039},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2036,"alt":2037,"name":7,"focus":48,"title":2037,"filename":2038,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":839,"attrs":2041,"content":2042},{"level":841},[2043],{"text":2044,"type":809},"Muscles Used",{"type":1042,"content":2046},[2047,2053,2059],{"type":1045,"content":2048},[2049],{"type":805,"content":2050},[2051],{"text":2052,"type":809},"Deltoids",{"type":1045,"content":2054},[2055],{"type":805,"content":2056},[2057],{"text":2058,"type":809},"Core",{"type":1045,"content":2060},[2061],{"type":805,"content":2062},[2063],{"text":2064,"type":809},"Calves",{"type":839,"attrs":2066,"content":2067},{"level":841},[2068],{"text":2069,"type":809},"Application",{"type":839,"attrs":2071,"content":2072},{"level":854},[2073],{"text":2074,"type":809},"For Sets",{"type":1042,"content":2076},[2077,2083,2089],{"type":1045,"content":2078},[2079],{"type":805,"content":2080},[2081],{"text":2082,"type":809},"Perform 3-6 sets",{"type":1045,"content":2084},[2085],{"type":805,"content":2086},[2087],{"text":2088,"type":809},"12-20 repetitions each way",{"type":1045,"content":2090},[2091],{"type":805,"content":2092},[2093],{"text":2094,"type":809},"Rest 30-45 seconds between sets",{"type":839,"attrs":2096,"content":2097},{"level":854},[2098],{"text":2099,"type":809},"For Time",{"type":1042,"content":2101},[2102,2107,2113],{"type":1045,"content":2103},[2104],{"type":805,"content":2105},[2106],{"text":2082,"type":809},{"type":1045,"content":2108},[2109],{"type":805,"content":2110},[2111],{"text":2112,"type":809},"Perform for 30-90 seconds",{"type":1045,"content":2114},[2115],{"type":805,"content":2116},[2117],{"text":2118,"type":809},"Rest 45-60 seconds between sets",{"type":839,"attrs":2120,"content":2121},{"level":841},[2122],{"text":2123,"type":809},"Dance Moves For Boxers",{"type":805,"content":2125},[2126,2128,2135],{"text":2127,"type":809},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2129,"type":809,"marks":2130},"Flo Master",[2131],{"type":828,"attrs":2132},{"href":2133,"uuid":48,"anchor":48,"custom":2134,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2136,"type":809},". ",{"type":839,"attrs":2138,"content":2139},{"level":841},[2140],{"text":2141,"type":809},"Train Like a Fighter",{"type":805,"content":2143},[2144,2146,2153],{"text":2145,"type":809},"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":2147,"type":809,"marks":2148},"FightCamp",[2149],{"type":828,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"custom":2152,"target":831,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2154,"type":809}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2156,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2161,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2157,"component":118,"meta_info":2158,"meta_title":7,"block_image":2159,"cover_image":2160,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2165,"title":1751,"plugin":43,"description":2166},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2168,"alt":1751,"name":7,"focus":48,"title":1751,"filename":2169,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1741],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2179,"created_at":2180,"published_at":2181,"updated_at":2182,"id":2183,"uuid":2184,"content":2185,"slug":2587,"full_slug":2588,"sort_by_date":48,"position":2589,"tag_list":2590,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2591,"first_published_at":2181,"release_id":48,"lang":60,"path":1746,"alternates":2592,"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":2186,"faqs":2187,"title":2179,"topic":2196,"author":2211,"content":2212,"category":2568,"schedule":2576,"component":1729,"meta_info":2577,"cover_image":2581,"description":2585,"contributors":2586},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2188,2192],{"_uid":2189,"answer":2190,"question":2191,"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":2193,"answer":2194,"question":2195,"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":2197,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2209,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2198,"component":39,"meta_info":2206,"block_image":2207,"cover_image":2208,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2199,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2204,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2200,"component":118,"meta_info":2201,"meta_title":7,"block_image":2202,"cover_image":2203,"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":802,"content":2213},[2214,2219,2234,2248,2253,2257,2262,2266,2304,2308,2313,2317,2321,2326,2330,2335,2349,2353,2373,2378,2382,2386,2444,2449,2453,2457,2483,2496,2501,2505,2509,2536,2540,2545,2549,2553,2564],{"type":839,"attrs":2215,"content":2216},{"level":841},[2217],{"text":2218,"type":809},"How to Stay Motivated to Work Out",{"type":805,"content":2220},[2221,2223,2232],{"text":2222,"type":809},"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":2224,"type":809,"marks":2225},"New Year’s Resolutions",[2226,2230],{"type":828,"attrs":2227},{"href":2228,"uuid":48,"anchor":48,"custom":2229,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2231},"underline",{"text":2233,"type":809},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":805,"content":2235},[2236,2238,2246],{"text":2237,"type":809},"But what happens if you're looking for motivation to work out in the ",{"text":2239,"type":809,"marks":2240},"middle of summer",[2241,2245],{"type":828,"attrs":2242},{"href":2243,"uuid":48,"anchor":48,"custom":2244,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2231},{"text":2247,"type":809}," 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":839,"attrs":2249,"content":2250},{"level":841},[2251],{"text":2252,"type":809},"Motivation vs. Determination",{"type":805,"content":2254},[2255],{"text":2256,"type":809},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":839,"attrs":2258,"content":2259},{"level":854},[2260],{"text":2261,"type":809},"Motivation",{"type":805,"content":2263},[2264],{"text":2265,"type":809},"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":1042,"content":2267},[2268,2274,2280,2286,2292,2298],{"type":1045,"content":2269},[2270],{"type":805,"content":2271},[2272],{"text":2273,"type":809},"Movies",{"type":1045,"content":2275},[2276],{"type":805,"content":2277},[2278],{"text":2279,"type":809},"Books",{"type":1045,"content":2281},[2282],{"type":805,"content":2283},[2284],{"text":2285,"type":809},"Quotes",{"type":1045,"content":2287},[2288],{"type":805,"content":2289},[2290],{"text":2291,"type":809},"Speeches",{"type":1045,"content":2293},[2294],{"type":805,"content":2295},[2296],{"text":2297,"type":809},"Social media posts",{"type":1045,"content":2299},[2300],{"type":805,"content":2301},[2302],{"text":2303,"type":809},"Success stories",{"type":805,"content":2305},[2306],{"text":2307,"type":809},"These are things that essentially make you want to start something, like a workout.",{"type":839,"attrs":2309,"content":2310},{"level":854},[2311],{"text":2312,"type":809},"Determination",{"type":805,"content":2314},[2315],{"text":2316,"type":809},"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":805,"content":2318},[2319],{"text":2320,"type":809},"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":839,"attrs":2322,"content":2323},{"level":841},[2324],{"text":2325,"type":809},"Finding That Drive",{"type":805,"content":2327},[2328],{"text":2329,"type":809},"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":839,"attrs":2331,"content":2332},{"level":854},[2333],{"text":2334,"type":809},"Working Out at Home",{"type":805,"content":2336},[2337,2339,2347],{"text":2338,"type":809},"The wonderful thing about ",{"text":2340,"type":809,"marks":2341},"working out from home",[2342,2346],{"type":828,"attrs":2343},{"href":2344,"uuid":48,"anchor":48,"custom":2345,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2231},{"text":2348,"type":809}," 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":805,"content":2350},[2351],{"text":2352,"type":809},"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":1042,"content":2354},[2355,2361,2367],{"type":1045,"content":2356},[2357],{"type":805,"content":2358},[2359],{"text":2360,"type":809},"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":1045,"content":2362},[2363],{"type":805,"content":2364},[2365],{"text":2366,"type":809},"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":1045,"content":2368},[2369],{"type":805,"content":2370},[2371],{"text":2372,"type":809},"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":839,"attrs":2374,"content":2375},{"level":854},[2376],{"text":2377,"type":809},"Staying Committed to Exercising Daily",{"type":805,"content":2379},[2380],{"text":2381,"type":809},"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":805,"content":2383},[2384],{"text":2385,"type":809},"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":1042,"content":2387},[2388,2394,2400,2406,2418,2432],{"type":1045,"content":2389},[2390],{"type":805,"content":2391},[2392],{"text":2393,"type":809},"Outdoor walks/hikes in nature",{"type":1045,"content":2395},[2396],{"type":805,"content":2397},[2398],{"text":2399,"type":809},"Easy pace swims",{"type":1045,"content":2401},[2402],{"type":805,"content":2403},[2404],{"text":2405,"type":809},"Sauna sessions",{"type":1045,"content":2407},[2408],{"type":805,"content":2409},[2410],{"text":2411,"type":809,"marks":2412},"Low-intensity yoga",[2413,2417],{"type":828,"attrs":2414},{"href":2415,"uuid":48,"anchor":48,"custom":2416,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2231},{"type":1045,"content":2419},[2420],{"type":805,"content":2421},[2422,2430],{"text":2423,"type":809,"marks":2424},"Mobility work",[2425,2429],{"type":828,"attrs":2426},{"href":2427,"uuid":48,"anchor":48,"custom":2428,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2231},{"text":2431,"type":809}," ",{"type":1045,"content":2433},[2434],{"type":805,"content":2435},[2436],{"text":2437,"type":809,"marks":2438},"Stretching",[2439,2443],{"type":828,"attrs":2440},{"href":2441,"uuid":48,"anchor":48,"custom":2442,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2231},{"type":839,"attrs":2445,"content":2446},{"level":854},[2447],{"text":2448,"type":809},"Morning Workouts Before Starting the Day",{"type":805,"content":2450},[2451],{"text":2452,"type":809},"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":805,"content":2454},[2455],{"text":2456,"type":809},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1042,"content":2458},[2459,2465,2471,2477],{"type":1045,"content":2460},[2461],{"type":805,"content":2462},[2463],{"text":2464,"type":809},"Turning off electronics the last hour",{"type":1045,"content":2466},[2467],{"type":805,"content":2468},[2469],{"text":2470,"type":809},"Sleeping in a blacked-out environment",{"type":1045,"content":2472},[2473],{"type":805,"content":2474},[2475],{"text":2476,"type":809},"Getting to bed at the same time each night",{"type":1045,"content":2478},[2479],{"type":805,"content":2480},[2481],{"text":2482,"type":809},"Set out your workout clothes the night before",{"type":805,"content":2484},[2485,2487,2495],{"text":2486,"type":809},"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":2488,"type":809,"marks":2489},"H.I.I.T. session",[2490,2494],{"type":828,"attrs":2491},{"href":2492,"uuid":48,"anchor":48,"custom":2493,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2231},{"text":1679,"type":809},{"type":839,"attrs":2497,"content":2498},{"level":854},[2499],{"text":2500,"type":809},"End-of-Day Workouts",{"type":805,"content":2502},[2503],{"text":2504,"type":809},"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":805,"content":2506},[2507],{"text":2508,"type":809},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1042,"content":2510},[2511,2524,2530],{"type":1045,"content":2512},[2513],{"type":805,"content":2514},[2515,2517,2522],{"text":2516,"type":809},"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":2518,"type":809,"marks":2519},"“why” ",[2520],{"type":2521},"italic",{"text":2523,"type":809},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1045,"content":2525},[2526],{"type":805,"content":2527},[2528],{"text":2529,"type":809},"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":1045,"content":2531},[2532],{"type":805,"content":2533},[2534],{"text":2535,"type":809},"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":805,"content":2537},[2538],{"text":2539,"type":809},"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":839,"attrs":2541,"content":2542},{"level":841},[2543],{"text":2544,"type":809},"Plan Then Execute",{"type":805,"content":2546},[2547],{"text":2548,"type":809},"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":839,"attrs":2550,"content":2551},{"level":841},[2552],{"text":2141,"type":809},{"type":805,"content":2554},[2555,2556,2562],{"text":2145,"type":809},{"text":2147,"type":809,"marks":2557},[2558,2561],{"type":828,"attrs":2559},{"href":2151,"uuid":48,"anchor":48,"custom":2560,"target":831,"linktype":13},{},{"type":2231},{"text":2563,"type":809}," 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":805,"content":2565},[2566],{"text":2567,"type":809},"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":2569,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2574,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2575,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2570,"component":118,"meta_info":2571,"meta_title":7,"block_image":2572,"cover_image":2573,"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":2578,"title":2579,"plugin":43,"description":2580},"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":2582,"alt":2583,"name":7,"focus":7,"title":2583,"filename":2584,"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,[1741],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2594,"created_at":2595,"published_at":2596,"updated_at":2597,"id":2598,"uuid":2599,"content":2600,"slug":2761,"full_slug":2762,"sort_by_date":48,"position":2763,"tag_list":2764,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":2765,"first_published_at":2766,"release_id":48,"lang":60,"path":1746,"alternates":2767,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2601,"faqs":2602,"title":2594,"topic":2619,"author":2634,"content":2635,"category":2744,"schedule":2576,"component":1729,"meta_info":2752,"cover_image":2756,"description":2759,"contributors":2760},"af46e437-bfbd-4a28-91a2-df5259454628",[2603,2607,2611,2615],{"_uid":2604,"answer":2605,"question":2606,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2608,"answer":2609,"question":2610,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2612,"answer":2613,"question":2614,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2616,"answer":2617,"question":2618,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2620,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2632,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2633,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2621,"component":39,"meta_info":2629,"block_image":2630,"cover_image":2631,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2622,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2627,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2628,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2623,"component":118,"meta_info":2624,"meta_title":7,"block_image":2625,"cover_image":2626,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":802,"content":2636},[2637,2650,2655,2659,2664,2668,2682,2687,2700,2705,2709,2722,2726,2730,2740],{"type":805,"content":2638},[2639,2641,2648],{"text":2640,"type":809},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2642,"type":809,"marks":2643},"Strength training",[2644],{"type":828,"attrs":2645},{"href":2646,"uuid":48,"anchor":48,"custom":2647,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2649,"type":809}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":839,"attrs":2651,"content":2652},{"level":841},[2653],{"text":2654,"type":809},"Why do Boxers Train Their Neck?",{"type":805,"content":2656},[2657],{"text":2658,"type":809},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":839,"attrs":2660,"content":2661},{"level":841},[2662],{"text":2663,"type":809},"How do Boxers Strength Train Their Neck?",{"type":805,"content":2665},[2666],{"text":2667,"type":809},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":1042,"content":2669},[2670,2676],{"type":1045,"content":2671},[2672],{"type":805,"content":2673},[2674],{"text":2675,"type":809},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1045,"content":2677},[2678],{"type":805,"content":2679},[2680],{"text":2681,"type":809},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":839,"attrs":2683,"content":2684},{"level":841},[2685],{"text":2686,"type":809},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":805,"content":2688},[2689,2691,2698],{"text":2690,"type":809},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2692,"type":809,"marks":2693},"injury",[2694],{"type":828,"attrs":2695},{"href":2696,"uuid":48,"anchor":48,"custom":2697,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2699,"type":809}," occurring.",{"type":839,"attrs":2701,"content":2702},{"level":841},[2703],{"text":2704,"type":809},"How Often Should Boxers Train Their Neck?",{"type":805,"content":2706},[2707],{"text":2708,"type":809},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":861,"attrs":2710},{"id":2711,"body":2712},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2713],{"_uid":2714,"text":2715,"image":2716,"author":2720,"component":2721},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2717,"alt":2718,"name":7,"focus":7,"title":2718,"filename":2719,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":805,"content":2723},[2724],{"text":2725,"type":809},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":839,"attrs":2727,"content":2728},{"level":841},[2729],{"text":2141,"type":809},{"type":805,"content":2731},[2732,2733,2738],{"text":2145,"type":809},{"text":2147,"type":809,"marks":2734},[2735],{"type":828,"attrs":2736},{"href":2151,"uuid":48,"anchor":48,"custom":2737,"target":831,"linktype":13},{},{"text":2739,"type":809}," 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":805,"content":2741},[2742],{"text":2743,"type":809},"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":2745,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2750,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2746,"component":118,"meta_info":2747,"meta_title":7,"block_image":2748,"cover_image":2749,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":2753,"title":2754,"plugin":43,"description":2755},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2757,"alt":2718,"name":7,"focus":7,"title":2718,"filename":2758,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1741],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2769,"created_at":2770,"published_at":2771,"updated_at":2772,"id":2773,"uuid":2774,"content":2775,"slug":3000,"full_slug":3001,"sort_by_date":48,"position":3002,"tag_list":3003,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":3004,"first_published_at":3005,"release_id":48,"lang":60,"path":1746,"alternates":3006,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2776,"faqs":2777,"title":2769,"topic":2786,"author":2801,"content":2802,"category":2981,"schedule":2989,"component":1729,"meta_info":2990,"cover_image":2994,"description":2998,"contributors":2999},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2778,2782],{"_uid":2779,"answer":2780,"question":2781,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2783,"answer":2784,"question":2785,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2787,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2799,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2800,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2788,"component":39,"meta_info":2796,"block_image":2797,"cover_image":2798,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2789,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2794,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2790,"component":118,"meta_info":2791,"meta_title":7,"block_image":2792,"cover_image":2793,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":802,"content":2803},[2804,2809,2813,2818,2822,2827,2831,2857,2862,2866,2871,2875,2880,2884,2889,2902,2907,2920,2925,2929,2934,2938,2943,2947,2952,2956,2961,2965,2970],{"type":839,"attrs":2805,"content":2806},{"level":841},[2807],{"text":2808,"type":809},"Staying Safe While Exercising in the Cold",{"type":805,"content":2810},[2811],{"text":2812,"type":809},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":839,"attrs":2814,"content":2815},{"level":854},[2816],{"text":2817,"type":809},"Watch the Windchill",{"type":805,"content":2819},[2820],{"text":2821,"type":809},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":839,"attrs":2823,"content":2824},{"level":854},[2825],{"text":2826,"type":809},"Protect Your Extremities",{"type":805,"content":2828},[2829],{"text":2830,"type":809},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1042,"content":2832},[2833,2839,2845,2851],{"type":1045,"content":2834},[2835],{"type":805,"content":2836},[2837],{"text":2838,"type":809},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1045,"content":2840},[2841],{"type":805,"content":2842},[2843],{"text":2844,"type":809},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1045,"content":2846},[2847],{"type":805,"content":2848},[2849],{"text":2850,"type":809},"Wear a hat or headband that covers your ears",{"type":1045,"content":2852},[2853],{"type":805,"content":2854},[2855],{"text":2856,"type":809},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":839,"attrs":2858,"content":2859},{"level":854},[2860],{"text":2861,"type":809},"Wear Layers",{"type":805,"content":2863},[2864],{"text":2865,"type":809},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":839,"attrs":2867,"content":2868},{"level":854},[2869],{"text":2870,"type":809},"Don’t Forget Sunscreen",{"type":805,"content":2872},[2873],{"text":2874,"type":809},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":839,"attrs":2876,"content":2877},{"level":841},[2878],{"text":2879,"type":809},"Getting Motivated to Workout in the Cold ",{"type":805,"content":2881},[2882],{"text":2883,"type":809},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":839,"attrs":2885,"content":2886},{"level":854},[2887],{"text":2888,"type":809},"Invest in New Activewear",{"type":805,"content":2890},[2891,2893,2900],{"text":2892,"type":809},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2894,"type":809,"marks":2895},"new workout gear",[2896],{"type":828,"attrs":2897},{"href":2898,"uuid":48,"anchor":48,"custom":2899,"target":831,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2901,"type":809}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":839,"attrs":2903,"content":2904},{"level":854},[2905],{"text":2906,"type":809},"Find a Workout Buddy",{"type":805,"content":2908},[2909,2911,2918],{"text":2910,"type":809},"Accountability! Accountability! Accountability! Finding a ",{"text":2912,"type":809,"marks":2913},"workout buddy",[2914],{"type":828,"attrs":2915},{"href":2916,"uuid":48,"anchor":48,"custom":2917,"target":831,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2919,"type":809}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":839,"attrs":2921,"content":2922},{"level":854},[2923],{"text":2924,"type":809},"Benefits of Working Out in the Cold",{"type":805,"content":2926},[2927],{"text":2928,"type":809},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":839,"attrs":2930,"content":2931},{"level":854},[2932],{"text":2933,"type":809},"Combat Seasonal Affective Disorder",{"type":805,"content":2935},[2936],{"text":2937,"type":809},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":839,"attrs":2939,"content":2940},{"level":854},[2941],{"text":2942,"type":809},"Boost Your Immune System",{"type":805,"content":2944},[2945],{"text":2946,"type":809},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":839,"attrs":2948,"content":2949},{"level":854},[2950],{"text":2951,"type":809},"Diverse Training Options",{"type":805,"content":2953},[2954],{"text":2955,"type":809},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":839,"attrs":2957,"content":2958},{"level":854},[2959],{"text":2960,"type":809},"Burn More Calories",{"type":805,"content":2962},[2963],{"text":2964,"type":809},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":839,"attrs":2966,"content":2967},{"level":841},[2968],{"text":2969,"type":809},"Train Like a Fighter in the Cold",{"type":805,"content":2971},[2972,2974,2980],{"text":2973,"type":809},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":2147,"type":809,"marks":2975},[2976,2979],{"type":828,"attrs":2977},{"href":2151,"uuid":48,"anchor":48,"custom":2978,"target":831,"linktype":13},{},{"type":2231},{"text":2154,"type":809},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2982,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2987,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2988,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2983,"component":118,"meta_info":2984,"meta_title":7,"block_image":2985,"cover_image":2986,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2991,"title":2992,"plugin":43,"description":2993},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2995,"alt":2996,"name":7,"focus":7,"title":2996,"filename":2997,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1741],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":3008,"created_at":3009,"published_at":3010,"updated_at":3011,"id":3012,"uuid":3013,"content":3014,"slug":3320,"full_slug":3321,"sort_by_date":48,"position":3322,"tag_list":3323,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":3324,"first_published_at":3010,"release_id":48,"lang":60,"path":1746,"alternates":3325,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":3015,"faqs":3016,"title":3008,"topic":3049,"author":784,"content":3064,"category":3302,"schedule":3310,"component":1729,"meta_info":3311,"cover_image":3315,"description":3314,"contributors":3319},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[3017,3021,3025,3029,3033,3037,3041,3045],{"_uid":3018,"answer":3019,"question":3020,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":3022,"answer":3023,"question":3024,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":3026,"answer":3027,"question":3028,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":3030,"answer":3031,"question":3032,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":3034,"answer":3035,"question":3036,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":3038,"answer":3039,"question":3040,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":3042,"answer":3043,"question":3044,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":3046,"answer":3047,"question":3048,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3050,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3062,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3051,"component":39,"meta_info":3059,"block_image":3060,"cover_image":3061,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3052,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3057,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3053,"component":118,"meta_info":3054,"meta_title":7,"block_image":3055,"cover_image":3056,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":802,"content":3065},[3066,3086,3090,3094,3099,3103,3115,3134,3138,3148,3151,3156,3167,3187,3192,3202,3230,3235,3245,3257,3262,3287,3291,3299],{"type":805,"content":3067},[3068,3070,3076,3078,3084],{"text":3069,"type":809},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":3071,"type":809,"marks":3072},"over two hours each day",[3073],{"type":828,"attrs":3074},{"href":3075,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":3077,"type":809}," on social media. The ",{"text":3079,"type":809,"marks":3080},"CDC",[3081],{"type":828,"attrs":3082},{"href":3083,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":3085,"type":809}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":805,"content":3087},[3088],{"text":3089,"type":809},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":805,"content":3091},[3092],{"text":3093,"type":809},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":839,"attrs":3095,"content":3096},{"level":841},[3097],{"text":3098,"type":809},"Benefits of a 30-Minute Boxing Workout",{"type":839,"attrs":3100,"content":3101},{"level":854},[3102],{"text":3028,"type":809},{"type":861,"attrs":3104},{"id":3105,"body":3106},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[3107],{"url":3108,"_uid":3109,"image":3110,"component":871,"copyright_details":3114},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":3111,"alt":3112,"name":7,"focus":48,"title":3112,"filename":3113,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":805,"content":3116},[3117,3119,3125,3127,3132],{"text":3118,"type":809},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":3120,"type":809,"marks":3121},"heavy bag",[3122],{"type":828,"attrs":3123},{"href":3124,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":3126,"type":809},", is one of the most effective ways to reach your fitness goals and get in ",{"text":3128,"type":809,"marks":3129},"fantastic shape",[3130],{"type":828,"attrs":3131},{"href":1699,"uuid":48,"anchor":48,"target":831,"linktype":13},{"text":3133,"type":809},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":839,"attrs":3135,"content":3136},{"level":854},[3137],{"text":3032,"type":809},{"type":861,"attrs":3139},{"id":3105,"body":3140},[3141],{"url":3142,"_uid":3143,"image":3144,"component":871,"copyright_details":3147},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":3145,"alt":3112,"name":7,"focus":48,"title":3112,"filename":3146,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":805,"content":3149},[3150],{"text":3031,"type":809},{"type":839,"attrs":3152,"content":3153},{"level":854},[3154],{"text":3155,"type":809},"Stress Relief",{"type":861,"attrs":3157},{"id":3105,"body":3158},[3159],{"url":3160,"_uid":3161,"image":3162,"component":871,"copyright_details":3166},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":3163,"alt":3164,"name":7,"focus":48,"title":3164,"filename":3165,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":805,"content":3168},[3169,3171,3177,3179,3185],{"text":3170,"type":809},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":3172,"type":809,"marks":3173},"unleashing that stress",[3174],{"type":828,"attrs":3175},{"href":3176,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":3178,"type":809}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":3180,"type":809,"marks":3181},"safe and healthy outlet",[3182],{"type":828,"attrs":3183},{"href":3184,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":3186,"type":809}," for anyone who has ever felt the need to just get it all out.",{"type":839,"attrs":3188,"content":3189},{"level":854},[3190],{"text":3191,"type":809},"Mental Wellness",{"type":861,"attrs":3193},{"id":3105,"body":3194},[3195],{"url":3196,"_uid":3197,"image":3198,"component":871,"copyright_details":3201},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":3199,"alt":3112,"name":7,"focus":48,"title":3112,"filename":3200,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":805,"content":3203},[3204,3206,3212,3214,3220,3222,3228],{"text":3205,"type":809},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":3207,"type":809,"marks":3208},"prevent age-related cognitive decline",[3209],{"type":828,"attrs":3210},{"href":3211,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":3213,"type":809},". Studies have also shown that as little as ",{"text":3215,"type":809,"marks":3216},"15 minutes per day",[3217],{"type":828,"attrs":3218},{"href":3219,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":3221,"type":809}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":3223,"type":809,"marks":3224},"regulate your emotional well-being",[3225],{"type":828,"attrs":3226},{"href":3227,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":3229,"type":809}," over time with consistent workouts.",{"type":839,"attrs":3231,"content":3232},{"level":854},[3233],{"text":3234,"type":809},"Convenience",{"type":861,"attrs":3236},{"id":3105,"body":3237},[3238],{"url":3239,"_uid":3240,"image":3241,"component":871,"copyright_details":3244},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":3242,"alt":3112,"name":7,"focus":48,"title":3112,"filename":3243,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":805,"content":3246},[3247,3249,3255],{"text":3248,"type":809},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":3250,"type":809,"marks":3251},"boxing training at home",[3252],{"type":828,"attrs":3253},{"href":3254,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":3256,"type":809},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":839,"attrs":3258,"content":3259},{"level":841},[3260],{"text":3261,"type":809},"30-Minute Throwdown",{"type":805,"content":3263},[3264,3266,3272,3274,3278,3280,3285],{"text":3265,"type":809},"You can start getting all the benefits of ",{"text":3267,"type":809,"marks":3268},"boxing at home",[3269],{"type":828,"attrs":3270},{"href":3271,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":3273,"type":809}," with no equipment at all. ",{"text":944,"type":809,"marks":3275},[3276],{"type":828,"attrs":3277},{"href":967,"uuid":48,"anchor":48,"target":831,"linktype":13},{"text":3279,"type":809}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":3120,"type":809,"marks":3281},[3282],{"type":828,"attrs":3283},{"href":3284,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":3286,"type":809}," to your home gym can be life-changing.",{"type":839,"attrs":3288,"content":3289},{"level":841},[3290],{"text":2141,"type":809},{"type":805,"content":3292},[3293,3294,3298],{"text":2145,"type":809},{"text":2147,"type":809,"marks":3295},[3296],{"type":828,"attrs":3297},{"href":2151,"uuid":48,"anchor":48,"target":831,"linktype":13},{"text":2563,"type":809},{"type":805,"content":3300},[3301],{"text":2567,"type":809},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3303,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3308,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3304,"component":118,"meta_info":3305,"meta_title":7,"block_image":3306,"cover_image":3307,"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},[],[],"2022-12-05 00:00",{"_uid":3312,"title":3313,"plugin":43,"description":3314},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":3316,"alt":3317,"name":7,"focus":48,"title":3317,"filename":3318,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1741],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":3327,"created_at":3328,"published_at":3329,"updated_at":3330,"id":3331,"uuid":3332,"content":3333,"slug":3501,"full_slug":3502,"sort_by_date":48,"position":3503,"tag_list":3504,"is_startpage":9,"parent_id":1743,"meta_data":48,"group_id":3505,"first_published_at":3506,"release_id":48,"lang":60,"path":1746,"alternates":3507,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":3334,"faqs":3335,"title":3352,"topic":3353,"author":1795,"content":3368,"category":3485,"schedule":3493,"component":1729,"meta_info":3494,"cover_image":3497,"description":3496,"contributors":3500},"c628587a-c675-49db-aeb5-90c6a222f9b6",[3336,3340,3344,3348],{"_uid":3337,"answer":3338,"question":3339,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":3341,"answer":3342,"question":3343,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":3345,"answer":3346,"question":3347,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":3349,"answer":3350,"question":3351,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3354,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3355,"component":39,"meta_info":3363,"block_image":3364,"cover_image":3365,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3356,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3357,"component":118,"meta_info":3358,"meta_title":7,"block_image":3359,"cover_image":3360,"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":802,"content":3369},[3370,3383,3388,3393,3405,3408,3413,3424,3427,3432,3443,3447,3451,3456,3469,3473,3482],{"type":805,"content":3371},[3372,3374,3381],{"text":3373,"type":809},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":3375,"type":809,"marks":3376},"shadowboxing",[3377],{"type":828,"attrs":3378},{"href":3379,"uuid":48,"anchor":48,"custom":3380,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":3382,"type":809}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":839,"attrs":3384,"content":3385},{"level":841},[3386],{"text":3387,"type":809},"Why You Should Practice Shadowboxing With Hand Weights",{"type":839,"attrs":3389,"content":3390},{"level":854},[3391],{"text":3392,"type":809},"1. Speed",{"type":861,"attrs":3394},{"id":3395,"body":3396},"58589914-3cf9-454d-8369-7218c807f59a",[3397],{"url":3398,"_uid":3399,"image":3400,"component":871,"copyright_details":3404},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":3401,"alt":3402,"name":7,"focus":48,"title":3402,"filename":3403,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":805,"content":3406},[3407],{"text":3342,"type":809},{"type":839,"attrs":3409,"content":3410},{"level":854},[3411],{"text":3412,"type":809},"2. Arm Endurance",{"type":861,"attrs":3414},{"id":3395,"body":3415},[3416],{"url":3417,"_uid":3418,"image":3419,"component":871,"copyright_details":3423},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":3420,"alt":3421,"name":7,"focus":48,"title":3421,"filename":3422,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":805,"content":3425},[3426],{"text":3346,"type":809},{"type":839,"attrs":3428,"content":3429},{"level":854},[3430],{"text":3431,"type":809},"3. Cardiovascular Conditioning",{"type":861,"attrs":3433},{"id":3395,"body":3434},[3435],{"url":3436,"_uid":3437,"image":3438,"component":871,"copyright_details":3442},{"id":7,"url":7,"linktype":1952,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":3439,"alt":3440,"name":7,"focus":48,"title":3440,"filename":3441,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":805,"content":3444},[3445],{"text":3446,"type":809},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":805,"content":3448},[3449],{"text":3450,"type":809},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":839,"attrs":3452,"content":3453},{"level":841},[3454],{"text":3455,"type":809},"Amp Up Your Training",{"type":805,"content":3457},[3458,3460,3467],{"text":3459,"type":809},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":3461,"type":809,"marks":3462},"FightCamp Facebook Community",[3463],{"type":828,"attrs":3464},{"href":3465,"uuid":48,"anchor":48,"custom":3466,"target":831,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":3468,"type":809}," and let me know.",{"type":839,"attrs":3470,"content":3471},{"level":841},[3472],{"text":2141,"type":809},{"type":805,"content":3474},[3475,3476,3481],{"text":2145,"type":809},{"text":2147,"type":809,"marks":3477},[3478],{"type":828,"attrs":3479},{"href":2151,"uuid":48,"anchor":48,"custom":3480,"target":831,"linktype":13},{},{"text":2563,"type":809},{"type":805,"content":3483},[3484],{"text":2743,"type":809},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3486,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3491,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3487,"component":118,"meta_info":3488,"meta_title":7,"block_image":3489,"cover_image":3490,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":3495,"title":3352,"plugin":43,"description":3496},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":3498,"alt":3327,"name":7,"focus":48,"title":3327,"filename":3499,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1741],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1729,"created_at":3509,"published_at":3510,"updated_at":3511,"id":3512,"uuid":3513,"content":3514,"slug":1729,"full_slug":3535,"sort_by_date":48,"position":446,"tag_list":3536,"is_startpage":9,"parent_id":3537,"meta_data":48,"group_id":3538,"first_published_at":3539,"release_id":48,"lang":60,"path":7,"alternates":3540,"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":3515,"component":3516,"meta_info":3517,"custom_content_list":3519},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3518,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3520,3525,3530],{"_uid":3521,"label":3522,"value":3523,"dev_id":3524,"component":809},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3526,"label":3527,"value":3528,"dev_id":3529,"component":809},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3531,"label":3532,"value":3533,"dev_id":3534,"component":809},"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",[],1787353499128]