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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1129,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1121,"full_slug":1122,"sort_by_date":48,"position":1123,"tag_list":1124,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":1126,"first_published_at":1127,"release_id":48,"lang":60,"path":7,"alternates":1128,"default_full_slug":48,"translated_slugs":48},"The Benefits of Kicking a Punching Bag","2021-11-10T09:08:32.620Z","2022-09-26T19:59:06.476Z","2022-09-26T19:59:06.513Z",84381522,"f462ae26-22de-40f9-a1be-2c96d80a0580",{"_uid":664,"faqs":665,"title":657,"topic":699,"author":714,"content":738,"category":1104,"schedule":1112,"component":1113,"meta_info":1114,"cover_image":1117,"description":1116,"email_capture":1120},"b39e290b-3d6b-43bb-8c70-6d68dd3e99ae",[666,671,675,679,683,687,691,695],{"_uid":667,"answer":668,"question":669,"component":670},"2c8c9ac7-cec7-454c-a756-0a734cc48705","When you first start kickboxing, there is nothing worse than kicking a rock hard bag. Your feet and your shins are not properly conditioned, so you want to start on a soft bag and work up to a harder bag.\n\nThere are two types of punching bags: swinging bags and stationary bags. I recommend using a stationary bag at first because they move less and will be easier to hit as a beginner.\n\nThe FightCamp punching bag is super soft and stable, with padding along the entire length of the bag, making it an ideal option for kickboxing training. You will be able to practice low kicks and high kicks without risking injury.","How To Find the Right Punching Bag","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"7034e2d9-c38e-4a24-9ed2-d43075d280e4","The benefits of kicking a punching bag are:\n- Calcify your bones\n- Increase flexibility\n- Strengthen your heart and cardiovascular system\n- Learn self-defense\n- Kicking is therapeutic\n- Brings out the fighter within!","What are the benefits of kicking a punching bag?",{"_uid":676,"answer":677,"question":678,"component":670},"71367126-9143-42c3-8ebf-16a2951b42cd","When you start kickboxing, you should do so under the guidance of a professional instructor. You can hire a private coach or take group classes. But if time and money are a factor, try the FightCamp classes, and train from the comfort of your home. One common mistake beginner kickboxers make is striking with their toes when they throw a round kick--don’t do that! You want to land your kicks with your shin and instep (top of the foot). As you kick, you will start to calcify your bones, meaning that calcium will build up in your body tissue and harden. This is great for bone health and extremely important, especially as we get older. The stronger your bones are, the less likely you will be to twist your ankle or break a bone.","How does kicking a punching bag calcify your bones?",{"_uid":680,"answer":681,"question":682,"component":670},"18eaf26c-1283-4d5f-9ee8-e09ddaf55cd6","Beginner kickboxers often find that when they start kicking, they are tighter than they thought in terms of flexibility. If this is true in your case, don't worry, it's normal. Start by kicking the bag on the lower end, and as you get better, start to bring your kicks up higher. Eventually you will be able to kick above the waist, and eventually all the way up to the head level. Kickboxing is a great way to increase your flexibility.","How does kicking a punching bag increase your flexibility?",{"_uid":684,"answer":685,"question":686,"component":670},"46da1604-a2c5-4526-84bf-5ff3b9526e18","Your legs are much heavier than your arms, so kicking is going to force your muscles to work harder and therefore you will burn more calories. Throwing a roundhouse kick for example, is going to require many muscles to work synergistically. Your hip flexors, glutes, obliques, calves, and core are all going to have to work together in order to properly execute the kick. If you practice kickboxing, you are going to get in phenomenal shape! I always say that there is no workout in the world like kickboxing.","How does kicking a punching bag strengthen your heart and cardiovascular system?",{"_uid":688,"answer":689,"question":690,"component":670},"8ae47ad9-9f11-44b9-9172-dae2d97dd3e6","Kickboxing is a great workout, but it also teaches self-defense. Learning how to throw a front kick or a sidekick to the body can be very empowering. I prefer teaching people to kick vs. punch when it comes to self-defense because you are a lot less likely to injure yourself by kicking. The bones in our hands are small and brittle, so it isn't smart to throw punches without gloves on. The bones in our legs, on the other hand, are much stronger and more durable, especially once you start conditioning those shins, so in the case of self-defense, it’s better (and safer) to learn to kick with force than to punch with force!","How does kicking a punching bag teach you self-defense?",{"_uid":692,"answer":693,"question":694,"component":670},"e1f70669-7a78-4311-befd-0eaf9ad2aead","One thing that I love about kickboxing is that it gets you out of your head and into your body. Learning a new skill allows you to be present and focus on the task at hand. It is an opportunity to forget about all of the mundane, repetitive worries that we have throughout the day and just do something good for our body and spirit. Usually, about halfway through my kickboxing workout, I fall into a flow state, and I am completely present. It is a euphoric feeling, and you will find that your body is flooded with endorphins by the end of the session.","How is kicking a punching bag therapeutic?",{"_uid":696,"answer":697,"question":698,"component":670},"63c10ca8-e6f2-4015-816d-4b9a1f351434","Kickboxing can be a great form of self expression. Personally, I can’t dance, so fighting is a great way for me to express myself. As you get better and more confident, you will start to develop your own style and swag as you train. I really believe that fighting is inherent and there is a strong fighter inside of all of us, you just have to bring it out.","How does kicking a punching bag bring out the fighter within?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":700,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":731,"full_slug":732,"sort_by_date":48,"position":86,"tag_list":733,"is_startpage":9,"parent_id":734,"meta_data":48,"group_id":735,"first_published_at":736,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":722,"_uid":723,"name":715,"photo":724,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":729,"social_link_linkedin":7,"social_link_instagram":730,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":725,"alt":715,"name":726,"focus":48,"title":715,"filename":727,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":739,"content":740},"doc",[741,747,784,792,804,808,812,832,836,860,865,874,880,904,909,973,978,994,999,1035,1040,1043,1048,1052,1067,1072],{"type":742,"content":743},"paragraph",[744],{"text":745,"type":746},"My name is Aaron Swenson and I am a professional kickboxer and full-time coach at FightCamp. For the last 15 years, I have been teaching kickboxing to people from all walks of life and I have seen first-hand how beneficial it is for everyone.","text",{"type":742,"content":748},[749,751,757,765,770,772,776,782],{"text":750,"type":746},"Kickboxing can have a steep learning curve, but the ",{"text":752,"type":746,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":746,"marks":759},"benefits",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing","_blank",{"text":766,"type":746,"marks":767},"  ",[768],{"type":755,"attrs":769},{"class":7},{"text":771,"type":746},"of the sport are endless. As a beginner-level kickboxer, it is important that you learn proper technique and find a bag that is ",{"text":752,"type":746,"marks":773},[774],{"type":755,"attrs":775},{"class":7},{"text":777,"type":746,"marks":778},"beginner-friendly",[779],{"type":761,"attrs":780},{"href":781,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-a-boxing-bag-a-beginner-s-guide",{"text":783,"type":746},". In this article, I am going to explain the benefits of kicking a punching bag and share some tips on how to make learning to kickbox fun, easy, and enjoyable.",{"type":785,"attrs":786,"content":788},"heading",{"level":787},2,[789,790],{"text":669,"type":746},{"type":791},"hard_break",{"type":793,"attrs":794},"blok",{"id":795,"body":796},"b224949b-2202-411b-9a07-5d23358783af",[797],{"_uid":798,"image":799,"component":803},"i-6df4c3de-bf53-4a52-ae50-9d36588591dd",{"id":800,"alt":801,"name":7,"focus":48,"title":801,"filename":802,"copyright":7,"fieldtype":50},3370235,"FightCamp Punching Bag For Kickboxing","https://a.storyblok.com/f/115220/700x1100/cd3ce0710e/fightcamp_kickboxing_bag.jpg","content_image",{"type":742,"content":805},[806],{"text":807,"type":746},"When you first start kickboxing, there is nothing worse than kicking a rock hard bag. Your feet and your shins are not properly conditioned, so you want to start on a soft bag and work up to a harder bag.",{"type":742,"content":809},[810],{"text":811,"type":746},"There are two types of punching bags: swinging bags and stationary bags. I recommend using a stationary bag at first because they move less and will be easier to hit as a beginner.",{"type":742,"content":813},[814,816,820,826,830],{"text":815,"type":746},"The ",{"text":752,"type":746,"marks":817},[818],{"type":755,"attrs":819},{"class":7},{"text":821,"type":746,"marks":822},"FightCamp punching bag",[823],{"type":761,"attrs":824},{"href":825,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":766,"type":746,"marks":827},[828],{"type":755,"attrs":829},{"class":7},{"text":831,"type":746},"is super soft and stable, with padding along the entire length of the bag, making it an ideal option for kickboxing training. You will be able to practice low kicks and high kicks without risking injury.",{"type":742,"content":833},[834],{"text":835,"type":746},"For more tips on choosing the right punching bag for your at-home boxing/kickboxing training, check out these two FightCamp blog articles:",{"type":837,"content":838},"bullet_list",[839,850],{"type":840,"content":841},"list_item",[842],{"type":742,"content":843},[844],{"text":845,"type":746,"marks":846},"What Punching Bag Should I Buy For At-Home Use?",[847],{"type":761,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"type":840,"content":851},[852],{"type":742,"content":853},[854],{"text":855,"type":746,"marks":856},"How To Choose The Right Punching Bag For Your Workout",[857],{"type":761,"attrs":858},{"href":859,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"type":785,"attrs":861,"content":862},{"level":787},[863,864],{"text":657,"type":746},{"type":791},{"type":793,"attrs":866},{"id":795,"body":867},[868],{"_uid":869,"image":870,"component":803},"i-96167d70-26ef-4fa8-80d1-cb5126d296a5",{"id":871,"alt":872,"name":7,"focus":48,"title":872,"filename":873,"copyright":7,"fieldtype":50},3370242,"FightCamp Kickboxing Workout","https://a.storyblok.com/f/115220/700x1100/b88fe8a6fb/kickboxing_workout.jpg",{"type":785,"attrs":875,"content":877},{"level":876},3,[878],{"text":879,"type":746},"Calcify your bones",{"type":742,"content":881},[882,884,890,892,896,902],{"text":883,"type":746},"When you start kickboxing, you should do so under the guidance of a professional instructor. You can hire a private coach or take group classes. But if time and money are a factor, try working out with ",{"text":885,"type":746,"marks":886},"FightCamp",[887],{"type":761,"attrs":888},{"href":889,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":891,"type":746},", and train from the comfort of your home. One common mistake beginner kickboxers make is striking with their toes when they throw a ",{"text":752,"type":746,"marks":893},[894],{"type":755,"attrs":895},{"class":7},{"text":897,"type":746,"marks":898},"round kick",[899],{"type":761,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":903,"type":746},"--don’t do that! You want to land your kicks with your shin and instep (top of the foot). As you kick, you will start to calcify your bones, meaning that calcium will build up in your body tissue and harden. This is great for bone health and extremely important, especially as we get older. The stronger your bones are, the less likely you will be to twist your ankle or break a bone.",{"type":785,"attrs":905,"content":906},{"level":876},[907],{"text":908,"type":746},"Increase flexibility",{"type":742,"content":910},[911,913,917,923,925,929,935,939,941,945,951,955,957,961,967,971],{"text":912,"type":746},"Beginner kickboxers often find that when they start kicking, they are tighter than they thought in terms of ",{"text":752,"type":746,"marks":914},[915],{"type":755,"attrs":916},{"class":7},{"text":918,"type":746,"marks":919},"flexibility",[920],{"type":761,"attrs":921},{"href":922,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxers-pre-workout-dynamic-stretching",{"text":924,"type":746},". If this is true in your case, don't worry, it's normal. Start by kicking the bag on the lower end, and as you get better, start to bring your kicks up higher. Eventually you will be able to kick above the waist, and eventually all the way up to the head level. Kickboxing is a great way to increase your flexibility. For additional ",{"text":752,"type":746,"marks":926},[927],{"type":755,"attrs":928},{"class":7},{"text":930,"type":746,"marks":931},"flexibility training",[932],{"type":761,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/kickboxing-static-leg-stretches-for-your-best-kicks",{"text":766,"type":746,"marks":936},[937],{"type":755,"attrs":938},{"class":7},{"text":940,"type":746},"and exercises, check out these ",{"text":752,"type":746,"marks":942},[943],{"type":755,"attrs":944},{"class":7},{"text":946,"type":746,"marks":947},"warm-up routines",[948],{"type":761,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/dynamic-mobility-warm-up-for-better-kicks",{"text":766,"type":746,"marks":952},[953],{"type":755,"attrs":954},{"class":7},{"text":956,"type":746},"on the FightCamp ",{"text":752,"type":746,"marks":958},[959],{"type":755,"attrs":960},{"class":7},{"text":962,"type":746,"marks":963},"YouTube Channel",[964],{"type":761,"attrs":965},{"href":966,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://bit.ly/3oYefXf",{"text":766,"type":746,"marks":968},[969],{"type":755,"attrs":970},{"class":7},{"text":972,"type":746},"and enhance your mobility.",{"type":785,"attrs":974,"content":975},{"level":876},[976],{"text":977,"type":746},"Strengthen your heart and cardiovascular system",{"type":742,"content":979},[980,982,986,992],{"text":981,"type":746},"Your legs are much heavier than your arms, so kicking is going to force your muscles to work harder and therefore you will burn more calories. Throwing a roundhouse kick for example, is going to require many muscles to work synergistically. Your hip flexors, glutes, obliques, calves, and core are all going to have to work together in order to properly execute the kick. If you practice kickboxing, you are going to get in ",{"text":752,"type":746,"marks":983},[984],{"type":755,"attrs":985},{"class":7},{"text":987,"type":746,"marks":988},"phenomenal shape",[989],{"type":761,"attrs":990},{"href":991,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"text":993,"type":746},"! I always say that there is no workout in the world like kickboxing.",{"type":785,"attrs":995,"content":996},{"level":876},[997],{"text":998,"type":746},"Learn self-defense",{"type":742,"content":1000},[1001,1003,1007,1013,1017,1019,1023,1029,1033],{"text":1002,"type":746},"Kickboxing is a great workout, but it also teaches self-defense. Learning how to throw a ",{"text":752,"type":746,"marks":1004},[1005],{"type":755,"attrs":1006},{"class":7},{"text":1008,"type":746,"marks":1009},"front kick",[1010],{"type":761,"attrs":1011},{"href":1012,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-3-types-of-kicks-in-kickboxing",{"text":766,"type":746,"marks":1014},[1015],{"type":755,"attrs":1016},{"class":7},{"text":1018,"type":746},"or a sidekick to the body can be very empowering. I prefer teaching people to kick vs. punch when it comes to self-defense because you are a lot less likely to injure yourself by kicking. The bones in our hands are small and brittle, so it isn't smart to throw punches without gloves on. The bones in our legs, on the other hand, are much stronger and more durable, especially once you start conditioning those shins, so in the case of self-defense, it’s better (and safer) to learn to ",{"text":752,"type":746,"marks":1020},[1021],{"type":755,"attrs":1022},{"class":7},{"text":1024,"type":746,"marks":1025},"kick with force",[1026],{"type":761,"attrs":1027},{"href":1028,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"text":766,"type":746,"marks":1030},[1031],{"type":755,"attrs":1032},{"class":7},{"text":1034,"type":746},"than to punch with force!",{"type":785,"attrs":1036,"content":1037},{"level":876},[1038],{"text":1039,"type":746},"Kicking is therapeutic",{"type":742,"content":1041},[1042],{"text":693,"type":746},{"type":785,"attrs":1044,"content":1045},{"level":876},[1046],{"text":1047,"type":746},"Bring out the fighter within!",{"type":742,"content":1049},[1050],{"text":1051,"type":746},"Lastly, kickboxing can be a great form of self expression. Personally, I can’t dance, so fighting is a great way for me to express myself. As you get better and more confident, you will start to develop your own style and swag as you train. I really believe that fighting is inherent and there is a strong fighter inside of all of us, you just have to bring it out.",{"type":742,"content":1053},[1054,1056,1060,1065],{"text":1055,"type":746},"So there you have it! Kickboxing is much more than just a workout. ",{"text":752,"type":746,"marks":1057},[1058],{"type":755,"attrs":1059},{"class":7},{"text":1061,"type":746,"marks":1062},"Kickboxing training",[1063],{"type":761,"attrs":1064},{"href":889,"uuid":48,"anchor":48,"target":764,"linktype":48},{"text":1066,"type":746},", especially with a punching bag, strengthens your bones and heart, increases your flexibility, teaches you self-defense, and is a form of self expression. Kickboxing is a lifestyle. Now get out there and start kicking!",{"type":785,"attrs":1068,"content":1069},{"level":876},[1070],{"text":1071,"type":746},"Related Articles",{"type":742,"content":1073},[1074,1079,1080,1085,1086,1091,1092,1097,1098],{"text":1075,"type":746,"marks":1076},"How To Use a Boxing Bag: A Beginner’s Guide",[1077],{"type":761,"attrs":1078},{"href":781,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1081,"type":746,"marks":1082},"At-Home Boxing Equipment: The Free-Standing Punching Bag",[1083],{"type":761,"attrs":1084},{"href":825,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1087,"type":746,"marks":1088},"Get Toned Fast With Kickboxing At-Home",[1089],{"type":761,"attrs":1090},{"href":991,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1093,"type":746,"marks":1094},"7 Reasons Why You Should Be Kickboxing",[1095],{"type":761,"attrs":1096},{"href":763,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":791},{"text":1099,"type":746,"marks":1100},"6 Benefits of Boxing & Kickboxing for Kids",[1101],{"type":761,"attrs":1102},{"href":1103,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-benefits-of-boxing-kickboxing-for-kids",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1105,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1110,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1106,"component":118,"meta_info":1107,"meta_title":7,"block_image":1108,"cover_image":1109,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-08-30 00:00","article",{"_uid":1115,"title":657,"plugin":43,"description":1116},"6a67a9b6-e041-4ffb-808d-704bf146b33c","A full-body workout that’s dynamic, challenging, empowering, and will get you in shape fast? KICKBOXING! Train on a punching bag to reap all of these benefits.",{"id":1118,"alt":657,"name":7,"focus":48,"title":657,"filename":1119,"copyright":7,"fieldtype":50},3370232,"https://a.storyblok.com/f/115220/2400x990/d030f1fa8a/benefits-of-kicking-a-punching-bag.jpg",[],"the-benefits-of-kicking-a-punching-bag","blogs/the-benefits-of-kicking-a-punching-bag",-730,[],60887917,"f1cda40a-48b3-4775-9eac-02a0a2d37560","2021-08-30T08:43:00.000Z",[],["Reactive",1130],[1131,1462,1812,2235,2514,2689],{"name":1132,"created_at":1133,"published_at":1134,"updated_at":1135,"id":1136,"uuid":1137,"content":1138,"slug":1454,"full_slug":1455,"sort_by_date":48,"position":1456,"tag_list":1457,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":1459,"first_published_at":1134,"release_id":48,"lang":60,"path":1460,"alternates":1461,"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":1139,"faqs":1140,"title":1132,"topic":1173,"author":1188,"content":1189,"category":1436,"schedule":1444,"component":1113,"meta_info":1445,"cover_image":1449,"description":1448,"contributors":1453},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1141,1145,1149,1153,1157,1161,1165,1169],{"_uid":1142,"answer":1143,"question":1144,"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":1146,"answer":1147,"question":1148,"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":1150,"answer":1151,"question":1152,"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":1154,"answer":1155,"question":1156,"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":1158,"answer":1159,"question":1160,"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":1162,"answer":1163,"question":1164,"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":1166,"answer":1167,"question":1168,"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":1170,"answer":1171,"question":1172,"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":1174,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1186,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1175,"component":39,"meta_info":1183,"block_image":1184,"cover_image":1185,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1176,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1181,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1177,"component":118,"meta_info":1178,"meta_title":7,"block_image":1179,"cover_image":1180,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":739,"content":1190},[1191,1211,1215,1219,1224,1228,1241,1261,1265,1275,1278,1283,1294,1314,1319,1329,1357,1362,1372,1384,1389,1416,1421,1432],{"type":742,"content":1192},[1193,1195,1201,1203,1209],{"text":1194,"type":746},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1196,"type":746,"marks":1197},"over two hours each day",[1198],{"type":761,"attrs":1199},{"href":1200,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1202,"type":746}," on social media. The ",{"text":1204,"type":746,"marks":1205},"CDC",[1206],{"type":761,"attrs":1207},{"href":1208,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1210,"type":746}," 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":742,"content":1212},[1213],{"text":1214,"type":746},"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":742,"content":1216},[1217],{"text":1218,"type":746},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":785,"attrs":1220,"content":1221},{"level":787},[1222],{"text":1223,"type":746},"Benefits of a 30-Minute Boxing Workout",{"type":785,"attrs":1225,"content":1226},{"level":876},[1227],{"text":1152,"type":746},{"type":793,"attrs":1229},{"id":1230,"body":1231},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1232],{"url":1233,"_uid":1235,"image":1236,"component":803,"copyright_details":1240},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1237,"alt":1238,"name":7,"focus":48,"title":1238,"filename":1239,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":742,"content":1242},[1243,1245,1251,1253,1259],{"text":1244,"type":746},"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":1246,"type":746,"marks":1247},"heavy bag",[1248],{"type":761,"attrs":1249},{"href":1250,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1252,"type":746},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1254,"type":746,"marks":1255},"fantastic shape",[1256],{"type":761,"attrs":1257},{"href":1258,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1260,"type":746},". 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":785,"attrs":1262,"content":1263},{"level":876},[1264],{"text":1156,"type":746},{"type":793,"attrs":1266},{"id":1230,"body":1267},[1268],{"url":1269,"_uid":1270,"image":1271,"component":803,"copyright_details":1274},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1272,"alt":1238,"name":7,"focus":48,"title":1238,"filename":1273,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":742,"content":1276},[1277],{"text":1155,"type":746},{"type":785,"attrs":1279,"content":1280},{"level":876},[1281],{"text":1282,"type":746},"Stress Relief",{"type":793,"attrs":1284},{"id":1230,"body":1285},[1286],{"url":1287,"_uid":1288,"image":1289,"component":803,"copyright_details":1293},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1290,"alt":1291,"name":7,"focus":48,"title":1291,"filename":1292,"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":742,"content":1295},[1296,1298,1304,1306,1312],{"text":1297,"type":746},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1299,"type":746,"marks":1300},"unleashing that stress",[1301],{"type":761,"attrs":1302},{"href":1303,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1305,"type":746}," 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":1307,"type":746,"marks":1308},"safe and healthy outlet",[1309],{"type":761,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1313,"type":746}," for anyone who has ever felt the need to just get it all out.",{"type":785,"attrs":1315,"content":1316},{"level":876},[1317],{"text":1318,"type":746},"Mental Wellness",{"type":793,"attrs":1320},{"id":1230,"body":1321},[1322],{"url":1323,"_uid":1324,"image":1325,"component":803,"copyright_details":1328},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1326,"alt":1238,"name":7,"focus":48,"title":1238,"filename":1327,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":742,"content":1330},[1331,1333,1339,1341,1347,1349,1355],{"text":1332,"type":746},"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":1334,"type":746,"marks":1335},"prevent age-related cognitive decline",[1336],{"type":761,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1340,"type":746},". Studies have also shown that as little as ",{"text":1342,"type":746,"marks":1343},"15 minutes per day",[1344],{"type":761,"attrs":1345},{"href":1346,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1348,"type":746}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1350,"type":746,"marks":1351},"regulate your emotional well-being",[1352],{"type":761,"attrs":1353},{"href":1354,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1356,"type":746}," over time with consistent workouts.",{"type":785,"attrs":1358,"content":1359},{"level":876},[1360],{"text":1361,"type":746},"Convenience",{"type":793,"attrs":1363},{"id":1230,"body":1364},[1365],{"url":1366,"_uid":1367,"image":1368,"component":803,"copyright_details":1371},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1369,"alt":1238,"name":7,"focus":48,"title":1238,"filename":1370,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":742,"content":1373},[1374,1376,1382],{"text":1375,"type":746},"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":1377,"type":746,"marks":1378},"boxing training at home",[1379],{"type":761,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1383,"type":746},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":785,"attrs":1385,"content":1386},{"level":787},[1387],{"text":1388,"type":746},"30-Minute Throwdown",{"type":742,"content":1390},[1391,1393,1399,1401,1407,1409,1414],{"text":1392,"type":746},"You can start getting all the benefits of ",{"text":1394,"type":746,"marks":1395},"boxing at home",[1396],{"type":761,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1400,"type":746}," with no equipment at all. ",{"text":1402,"type":746,"marks":1403},"Shadowboxing",[1404],{"type":761,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1408,"type":746}," 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":1246,"type":746,"marks":1410},[1411],{"type":761,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1415,"type":746}," to your home gym can be life-changing.",{"type":785,"attrs":1417,"content":1418},{"level":787},[1419],{"text":1420,"type":746},"Train Like a Fighter",{"type":742,"content":1422},[1423,1425,1430],{"text":1424,"type":746},"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":885,"type":746,"marks":1426},[1427],{"type":761,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1431,"type":746}," 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":742,"content":1433},[1434],{"text":1435,"type":746},"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":1437,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1442,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1443,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1438,"component":118,"meta_info":1439,"meta_title":7,"block_image":1440,"cover_image":1441,"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":1446,"title":1447,"plugin":43,"description":1448},"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":1450,"alt":1451,"name":7,"focus":48,"title":1451,"filename":1452,"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,[1458],"featured","539b5bb5-55da-4f55-bb8a-06a6be114917","training/{{story.slug}}",[],{"name":1463,"created_at":1464,"published_at":1465,"updated_at":1466,"id":1467,"uuid":1468,"content":1469,"slug":1805,"full_slug":1806,"sort_by_date":48,"position":1807,"tag_list":1808,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":1809,"first_published_at":1810,"release_id":48,"lang":60,"path":1460,"alternates":1811,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1470,"faqs":1471,"title":1463,"topic":1484,"author":1499,"content":1500,"category":1786,"schedule":1794,"component":1113,"meta_info":1795,"cover_image":1799,"description":1803,"contributors":1804},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1472,1476,1480],{"_uid":1473,"answer":1474,"question":1475,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1477,"answer":1478,"question":1479,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1481,"answer":1482,"question":1483,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1485,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1497,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1498,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1486,"component":39,"meta_info":1494,"block_image":1495,"cover_image":1496,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1487,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1492,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1493,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1488,"component":118,"meta_info":1489,"meta_title":7,"block_image":1490,"cover_image":1491,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":739,"content":1501},[1502,1517,1521,1533,1538,1543,1573,1578,1605,1610,1632,1637,1659,1664,1686,1691,1718,1723,1739,1743,1767,1771,1782],{"type":742,"content":1503},[1504,1506,1515],{"text":1505,"type":746},"Post-workout ",{"text":1507,"type":746,"marks":1508},"stretches",[1509,1513],{"type":761,"attrs":1510},{"href":1511,"uuid":48,"anchor":48,"custom":1512,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1514},"underline",{"text":1516,"type":746}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":785,"attrs":1518,"content":1519},{"level":787},[1520],{"text":1475,"type":746},{"type":742,"content":1522},[1523,1531],{"text":1524,"type":746,"marks":1525},"Research",[1526,1530],{"type":761,"attrs":1527},{"href":1528,"uuid":48,"anchor":48,"custom":1529,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1514},{"text":1532,"type":746}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":785,"attrs":1534,"content":1535},{"level":787},[1536],{"text":1537,"type":746},"7 Stretches to Help You Recover Post-Workout",{"type":785,"attrs":1539,"content":1540},{"level":876},[1541],{"text":1542,"type":746},"Shoulder Flossing",{"type":1544,"attrs":1545,"content":1548},"ordered_list",{"order":1546},{"order":1547},1,[1549,1555,1561,1567],{"type":840,"content":1550},[1551],{"type":742,"content":1552},[1553],{"text":1554,"type":746},"Start in a standing position.",{"type":840,"content":1556},[1557],{"type":742,"content":1558},[1559],{"text":1560,"type":746},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":840,"content":1562},[1563],{"type":742,"content":1564},[1565],{"text":1566,"type":746},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":840,"content":1568},[1569],{"type":742,"content":1570},[1571],{"text":1572,"type":746},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":785,"attrs":1574,"content":1575},{"level":876},[1576],{"text":1577,"type":746},"World's Greatest Stretch ",{"type":1544,"attrs":1579,"content":1580},{"order":1547},[1581,1587,1593,1599],{"type":840,"content":1582},[1583],{"type":742,"content":1584},[1585],{"text":1586,"type":746},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":840,"content":1588},[1589],{"type":742,"content":1590},[1591],{"text":1592,"type":746},"Next to the left hand, raise the left hand to the sky. ",{"type":840,"content":1594},[1595],{"type":742,"content":1596},[1597],{"text":1598,"type":746},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":840,"content":1600},[1601],{"type":742,"content":1602},[1603],{"text":1604,"type":746},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":785,"attrs":1606,"content":1607},{"level":876},[1608],{"text":1609,"type":746},"Kneeling Quad/Hip Flexor Stretch",{"type":1544,"attrs":1611,"content":1613},{"order":1612},{"order":1547},[1614,1620,1626],{"type":840,"content":1615},[1616],{"type":742,"content":1617},[1618],{"text":1619,"type":746},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":840,"content":1621},[1622],{"type":742,"content":1623},[1624],{"text":1625,"type":746},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":840,"content":1627},[1628],{"type":742,"content":1629},[1630],{"text":1631,"type":746},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":785,"attrs":1633,"content":1634},{"level":876},[1635],{"text":1636,"type":746},"Cat/Cow",{"type":1544,"attrs":1638,"content":1640},{"order":1639},{"order":1547},[1641,1647,1653],{"type":840,"content":1642},[1643],{"type":742,"content":1644},[1645],{"text":1646,"type":746},"Start on all fours, neutral spine. ",{"type":840,"content":1648},[1649],{"type":742,"content":1650},[1651],{"text":1652,"type":746},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":840,"content":1654},[1655],{"type":742,"content":1656},[1657],{"text":1658,"type":746},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":785,"attrs":1660,"content":1661},{"level":876},[1662],{"text":1663,"type":746},"Thread the Needle",{"type":1544,"attrs":1665,"content":1667},{"order":1666},{"order":1547},[1668,1674,1680],{"type":840,"content":1669},[1670],{"type":742,"content":1671},[1672],{"text":1673,"type":746},"Start on all fours. ",{"type":840,"content":1675},[1676],{"type":742,"content":1677},[1678],{"text":1679,"type":746},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":840,"content":1681},[1682],{"type":742,"content":1683},[1684],{"text":1685,"type":746},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":785,"attrs":1687,"content":1688},{"level":876},[1689],{"text":1690,"type":746},"Thread the Needle With a Twist ",{"type":1544,"attrs":1692,"content":1694},{"order":1693},{"order":1547},[1695,1700,1706,1712],{"type":840,"content":1696},[1697],{"type":742,"content":1698},[1699],{"text":1673,"type":746},{"type":840,"content":1701},[1702],{"type":742,"content":1703},[1704],{"text":1705,"type":746},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":840,"content":1707},[1708],{"type":742,"content":1709},[1710],{"text":1711,"type":746},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":840,"content":1713},[1714],{"type":742,"content":1715},[1716],{"text":1717,"type":746},"Return to the starting position.",{"type":785,"attrs":1719,"content":1720},{"level":876},[1721],{"text":1722,"type":746},"Scorpion Stretch (Prone) ",{"type":1544,"attrs":1724,"content":1726},{"order":1725},{"order":1547},[1727,1733],{"type":840,"content":1728},[1729],{"type":742,"content":1730},[1731],{"text":1732,"type":746},"Begin lying down, arms out in T. ",{"type":840,"content":1734},[1735],{"type":742,"content":1736},[1737],{"text":1738,"type":746},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":785,"attrs":1740,"content":1741},{"level":787},[1742],{"text":1483,"type":746},{"type":742,"content":1744},[1745,1747,1755,1757,1765],{"text":1746,"type":746},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1748,"type":746,"marks":1749},"range of motion improvements",[1750,1754],{"type":761,"attrs":1751},{"href":1752,"uuid":48,"anchor":48,"custom":1753,"target":764,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1514},{"text":1756,"type":746},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1758,"type":746,"marks":1759},"Studies",[1760,1764],{"type":761,"attrs":1761},{"href":1762,"uuid":48,"anchor":48,"custom":1763,"target":764,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1514},{"text":1766,"type":746}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":785,"attrs":1768,"content":1769},{"level":787},[1770],{"text":1420,"type":746},{"type":742,"content":1772},[1773,1774,1780],{"text":1424,"type":746},{"text":885,"type":746,"marks":1775},[1776,1779],{"type":761,"attrs":1777},{"href":1429,"uuid":48,"anchor":48,"custom":1778,"target":764,"linktype":13},{},{"type":1514},{"text":1781,"type":746}," 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":742,"content":1783},[1784],{"text":1785,"type":746},"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":1787,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1792,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1793,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1788,"component":118,"meta_info":1789,"meta_title":7,"block_image":1790,"cover_image":1791,"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},[],[],"2023-01-26 00:00",{"_uid":1796,"title":1797,"plugin":43,"description":1798},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1800,"alt":1801,"name":7,"focus":7,"title":1801,"filename":1802,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1458],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1813,"created_at":1814,"published_at":1815,"updated_at":1816,"id":1817,"uuid":1818,"content":1819,"slug":2228,"full_slug":2229,"sort_by_date":48,"position":2230,"tag_list":2231,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":2232,"first_published_at":2233,"release_id":48,"lang":60,"path":1460,"alternates":2234,"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":1820,"faqs":1821,"title":1813,"topic":1842,"author":1857,"content":1858,"category":2212,"schedule":2220,"component":1113,"meta_info":2221,"cover_image":2224,"description":2223,"contributors":2227},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1822,1826,1830,1834,1838],{"_uid":1823,"answer":1824,"question":1825,"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":1827,"answer":1828,"question":1829,"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":1831,"answer":1832,"question":1833,"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":1835,"answer":1836,"question":1837,"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":1839,"answer":1840,"question":1841,"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":1843,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1855,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1844,"component":39,"meta_info":1852,"block_image":1853,"cover_image":1854,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1845,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1850,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1851,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1846,"component":118,"meta_info":1847,"meta_title":7,"block_image":1848,"cover_image":1849,"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":739,"content":1859},[1860,1864,1867,1880,1885,1890,1955,1960,1986,1991,1995,2000,2008,2020,2025,2036,2041,2052,2057,2068,2073,2085,2090,2101,2106,2126,2131,2136,2156,2161,2180,2185,2198,2202],{"type":742,"content":1861},[1862],{"text":1863,"type":746},"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":742,"content":1865},[1866],{"text":1824,"type":746},{"type":793,"attrs":1868},{"id":1869,"body":1870},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1871],{"_uid":1872,"link":1873,"image":1875,"title":1877,"component":1879},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1874,"linktype":13,"fieldtype":14,"cached_url":1874},"https://pin.it/2zdpNMs",{"id":1876,"alt":1877,"name":7,"focus":48,"title":1877,"filename":1878,"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":785,"attrs":1881,"content":1882},{"level":787},[1883],{"text":1884,"type":746},"Top Rock Step-By-Step",{"type":785,"attrs":1886,"content":1887},{"level":876},[1888],{"text":1889,"type":746},"The Feet",{"type":837,"content":1891},[1892,1898,1918,1924,1943,1949],{"type":840,"content":1893},[1894],{"type":742,"content":1895},[1896],{"text":1897,"type":746},"Begin by starting in an athletic stance on the balls of your feet",{"type":840,"content":1899},[1900,1904],{"type":742,"content":1901},[1902],{"text":1903,"type":746},"To start, being by doing a “step out”",{"type":837,"content":1905},[1906,1912],{"type":840,"content":1907},[1908],{"type":742,"content":1909},[1910],{"text":1911,"type":746},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":840,"content":1913},[1914],{"type":742,"content":1915},[1916],{"text":1917,"type":746},"Pause for a half-second",{"type":840,"content":1919},[1920],{"type":742,"content":1921},[1922],{"text":1923,"type":746},"Return to the starting stance by performing a slight hop backward",{"type":840,"content":1925},[1926,1930],{"type":742,"content":1927},[1928],{"text":1929,"type":746},"Once returned, perform the opposite foot “step out”",{"type":837,"content":1931},[1932,1938],{"type":840,"content":1933},[1934],{"type":742,"content":1935},[1936],{"text":1937,"type":746},"Make sure the step out is in front of the opposite foot and crosses over",{"type":840,"content":1939},[1940],{"type":742,"content":1941},[1942],{"text":1917,"type":746},{"type":840,"content":1944},[1945],{"type":742,"content":1946},[1947],{"text":1948,"type":746},"Hop back to the starting position",{"type":840,"content":1950},[1951],{"type":742,"content":1952},[1953],{"text":1954,"type":746},"Continue Top Rocking for the remainder of the set",{"type":785,"attrs":1956,"content":1957},{"level":876},[1958],{"text":1959,"type":746},"The Arms",{"type":837,"content":1961},[1962,1968,1974,1980],{"type":840,"content":1963},[1964],{"type":742,"content":1965},[1966],{"text":1967,"type":746},"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":840,"content":1969},[1970],{"type":742,"content":1971},[1972],{"text":1973,"type":746},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":840,"content":1975},[1976],{"type":742,"content":1977},[1978],{"text":1979,"type":746},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":840,"content":1981},[1982],{"type":742,"content":1983},[1984],{"text":1985,"type":746},"Continue using this arm motion to help with rhythm and balance",{"type":785,"attrs":1987,"content":1988},{"level":787},[1989],{"text":1990,"type":746},"Movement Key Points",{"type":742,"content":1992},[1993],{"text":1994,"type":746},"Here are some key things to focus on while performing the Top Rock:",{"type":785,"attrs":1996,"content":1997},{"level":876},[1998],{"text":1999,"type":746},"Start by swinging your arms",{"type":837,"content":2001},[2002],{"type":840,"content":2003},[2004],{"type":742,"content":2005},[2006],{"text":2007,"type":746},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":793,"attrs":2009},{"id":2010,"body":2011},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2012],{"url":2013,"_uid":2014,"image":2015,"component":803,"copyright_details":2019},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2016,"alt":2017,"name":7,"focus":48,"title":2017,"filename":2018,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":785,"attrs":2021,"content":2022},{"level":876},[2023],{"text":2024,"type":746},"On each hop back, your arms should cross in front of your chest",{"type":793,"attrs":2026},{"id":2010,"body":2027},[2028],{"url":2029,"_uid":2030,"image":2031,"component":803,"copyright_details":2035},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2032,"alt":2033,"name":7,"focus":48,"title":2033,"filename":2034,"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":785,"attrs":2037,"content":2038},{"level":876},[2039],{"text":2040,"type":746},"One foot should cross at a time",{"type":793,"attrs":2042},{"id":2010,"body":2043},[2044],{"url":2045,"_uid":2046,"image":2047,"component":803,"copyright_details":2051},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2048,"alt":2049,"name":7,"focus":48,"title":2049,"filename":2050,"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":785,"attrs":2053,"content":2054},{"level":876},[2055],{"text":2056,"type":746},"Perform the movement by staying on the balls of your feet",{"type":793,"attrs":2058},{"id":2010,"body":2059},[2060],{"url":2061,"_uid":2062,"image":2063,"component":803,"copyright_details":2067},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2064,"alt":2065,"name":7,"focus":48,"title":2065,"filename":2066,"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":785,"attrs":2069,"content":2070},{"level":876},[2071],{"text":2072,"type":746},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":793,"attrs":2074},{"id":2075,"body":2076},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2077],{"url":2078,"_uid":2079,"image":2080,"component":803,"copyright_details":2084},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2081,"alt":2082,"name":7,"focus":48,"title":2082,"filename":2083,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":785,"attrs":2086,"content":2087},{"level":876},[2088],{"text":2089,"type":746},"Stay loose and have fun!",{"type":793,"attrs":2091},{"id":2010,"body":2092},[2093],{"url":2094,"_uid":2095,"image":2096,"component":803,"copyright_details":2100},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2097,"alt":2098,"name":7,"focus":48,"title":2098,"filename":2099,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":785,"attrs":2102,"content":2103},{"level":787},[2104],{"text":2105,"type":746},"Muscles Used",{"type":837,"content":2107},[2108,2114,2120],{"type":840,"content":2109},[2110],{"type":742,"content":2111},[2112],{"text":2113,"type":746},"Deltoids",{"type":840,"content":2115},[2116],{"type":742,"content":2117},[2118],{"text":2119,"type":746},"Core",{"type":840,"content":2121},[2122],{"type":742,"content":2123},[2124],{"text":2125,"type":746},"Calves",{"type":785,"attrs":2127,"content":2128},{"level":787},[2129],{"text":2130,"type":746},"Application",{"type":785,"attrs":2132,"content":2133},{"level":876},[2134],{"text":2135,"type":746},"For Sets",{"type":837,"content":2137},[2138,2144,2150],{"type":840,"content":2139},[2140],{"type":742,"content":2141},[2142],{"text":2143,"type":746},"Perform 3-6 sets",{"type":840,"content":2145},[2146],{"type":742,"content":2147},[2148],{"text":2149,"type":746},"12-20 repetitions each way",{"type":840,"content":2151},[2152],{"type":742,"content":2153},[2154],{"text":2155,"type":746},"Rest 30-45 seconds between sets",{"type":785,"attrs":2157,"content":2158},{"level":876},[2159],{"text":2160,"type":746},"For Time",{"type":837,"content":2162},[2163,2168,2174],{"type":840,"content":2164},[2165],{"type":742,"content":2166},[2167],{"text":2143,"type":746},{"type":840,"content":2169},[2170],{"type":742,"content":2171},[2172],{"text":2173,"type":746},"Perform for 30-90 seconds",{"type":840,"content":2175},[2176],{"type":742,"content":2177},[2178],{"text":2179,"type":746},"Rest 45-60 seconds between sets",{"type":785,"attrs":2181,"content":2182},{"level":787},[2183],{"text":2184,"type":746},"Dance Moves For Boxers",{"type":742,"content":2186},[2187,2189,2196],{"text":2188,"type":746},"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":2190,"type":746,"marks":2191},"Flo Master",[2192],{"type":761,"attrs":2193},{"href":2194,"uuid":48,"anchor":48,"custom":2195,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2197,"type":746},". ",{"type":785,"attrs":2199,"content":2200},{"level":787},[2201],{"text":1420,"type":746},{"type":742,"content":2203},[2204,2205,2210],{"text":1424,"type":746},{"text":885,"type":746,"marks":2206},[2207],{"type":761,"attrs":2208},{"href":1429,"uuid":48,"anchor":48,"custom":2209,"target":764,"linktype":13},{},{"text":2211,"type":746}," 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":2213,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2218,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2214,"component":118,"meta_info":2215,"meta_title":7,"block_image":2216,"cover_image":2217,"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":2222,"title":1813,"plugin":43,"description":2223},"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":2225,"alt":1813,"name":7,"focus":48,"title":1813,"filename":2226,"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,[1458],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2236,"created_at":2237,"published_at":2238,"updated_at":2239,"id":2240,"uuid":2241,"content":2242,"slug":2508,"full_slug":2509,"sort_by_date":48,"position":2510,"tag_list":2511,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":2512,"first_published_at":2238,"release_id":48,"lang":60,"path":1460,"alternates":2513,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2243,"faqs":2244,"title":2236,"topic":2265,"author":2280,"content":2281,"category":2489,"schedule":2497,"component":1113,"meta_info":2498,"cover_image":2502,"description":2506,"contributors":2507},"21563324-6383-4226-86da-b9779cd26bde",[2245,2249,2253,2257,2261],{"_uid":2246,"answer":2247,"question":2248,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2250,"answer":2251,"question":2252,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2254,"answer":2255,"question":2256,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2258,"answer":2259,"question":2260,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2262,"answer":2263,"question":2264,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2266,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2278,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2279,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2267,"component":39,"meta_info":2275,"block_image":2276,"cover_image":2277,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2268,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2273,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2269,"component":118,"meta_info":2270,"meta_title":7,"block_image":2271,"cover_image":2272,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":739,"content":2282},[2283,2296,2308,2313,2317,2351,2356,2360,2374,2401,2406,2410,2446,2463,2468,2472,2476,2486],{"type":742,"content":2284},[2285,2287,2294],{"text":2286,"type":746},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2288,"type":746,"marks":2289},"close-range",[2290],{"type":761,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"custom":2293,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2295,"type":746}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":793,"attrs":2297},{"id":2298,"body":2299},"52fa91c7-90bf-43d9-8857-79752817914b",[2300],{"url":2301,"_uid":2302,"image":2303,"component":803,"copyright_details":2307},{"id":7,"url":7,"linktype":1234,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2304,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2306,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":785,"attrs":2309,"content":2310},{"level":787},[2311],{"text":2312,"type":746},"Rolling Punch Drill",{"type":742,"content":2314},[2315],{"text":2316,"type":746},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":837,"content":2318},[2319,2325,2331,2337],{"type":840,"content":2320},[2321],{"type":742,"content":2322},[2323],{"text":2324,"type":746},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":840,"content":2326},[2327],{"type":742,"content":2328},[2329],{"text":2330,"type":746},"Bend your knees until your thigh muscles are supporting your weight",{"type":840,"content":2332},[2333],{"type":742,"content":2334},[2335],{"text":2336,"type":746},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":840,"content":2338},[2339,2343],{"type":742,"content":2340},[2341],{"text":2342,"type":746},"Develop a steady rhythm, and then start mixing punches in",{"type":837,"content":2344},[2345],{"type":840,"content":2346},[2347],{"type":742,"content":2348},[2349],{"text":2350,"type":746},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":785,"attrs":2352,"content":2353},{"level":787},[2354],{"text":2355,"type":746},"Danger Close Drill",{"type":742,"content":2357},[2358],{"text":2359,"type":746},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":837,"content":2361},[2362,2368],{"type":840,"content":2363},[2364],{"type":742,"content":2365},[2366],{"text":2367,"type":746},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":840,"content":2369},[2370],{"type":742,"content":2371},[2372],{"text":2373,"type":746},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":742,"content":2375},[2376,2381,2383,2390,2392,2399],{"text":2377,"type":746,"marks":2378},"Key focus:",[2379],{"type":2380},"bold",{"text":2382,"type":746}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2384,"type":746,"marks":2385},"hooks",[2386],{"type":761,"attrs":2387},{"href":2388,"uuid":48,"anchor":48,"custom":2389,"target":764,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2391,"type":746}," and ",{"text":2393,"type":746,"marks":2394},"uppercuts",[2395],{"type":761,"attrs":2396},{"href":2397,"uuid":48,"anchor":48,"custom":2398,"target":764,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2400,"type":746},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":785,"attrs":2402,"content":2403},{"level":787},[2404],{"text":2405,"type":746},"Rolling Thunder Drill",{"type":742,"content":2407},[2408],{"text":2409,"type":746},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":837,"content":2411},[2412,2426,2440],{"type":840,"content":2413},[2414,2418],{"type":742,"content":2415},[2416],{"text":2417,"type":746},"On a heavy bag, set an interval of your choosing",{"type":837,"content":2419},[2420],{"type":840,"content":2421},[2422],{"type":742,"content":2423},[2424],{"text":2425,"type":746},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":840,"content":2427},[2428,2432],{"type":742,"content":2429},[2430],{"text":2431,"type":746},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":837,"content":2433},[2434],{"type":840,"content":2435},[2436],{"type":742,"content":2437},[2438],{"text":2439,"type":746},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":840,"content":2441},[2442],{"type":742,"content":2443},[2444],{"text":2445,"type":746},"Rest for 1 minute in between each round to recover",{"type":742,"content":2447},[2448,2452,2454,2461],{"text":2449,"type":746,"marks":2450},"Tip",[2451],{"type":2380},{"text":2453,"type":746},": Maintaining a calm and ",{"text":2455,"type":746,"marks":2456},"steady breath",[2457],{"type":761,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"custom":2460,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2462,"type":746}," will help you establish your rhythm.",{"type":785,"attrs":2464,"content":2465},{"level":787},[2466],{"text":2467,"type":746},"Better, Faster, Stronger",{"type":742,"content":2469},[2470],{"text":2471,"type":746},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":785,"attrs":2473,"content":2474},{"level":787},[2475],{"text":1420,"type":746},{"type":742,"content":2477},[2478,2479,2485],{"text":1424,"type":746},{"text":885,"type":746,"marks":2480},[2481],{"type":761,"attrs":2482},{"href":2483,"uuid":48,"anchor":48,"custom":2484,"target":764,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1431,"type":746},{"type":742,"content":2487},[2488],{"text":1435,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2490,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2495,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2496,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2491,"component":118,"meta_info":2492,"meta_title":7,"block_image":2493,"cover_image":2494,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2499,"title":2500,"plugin":43,"description":2501},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2503,"alt":2504,"name":7,"focus":48,"title":2504,"filename":2505,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1458],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2515,"created_at":2516,"published_at":2517,"updated_at":2518,"id":2519,"uuid":2520,"content":2521,"slug":2683,"full_slug":2684,"sort_by_date":48,"position":2685,"tag_list":2686,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":2687,"first_published_at":2517,"release_id":48,"lang":60,"path":1460,"alternates":2688,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2522,"faqs":2523,"title":2515,"topic":2540,"author":2280,"content":2555,"category":2664,"schedule":2672,"component":1113,"meta_info":2673,"cover_image":2677,"description":2681,"contributors":2682},"52144e3e-d0cf-4037-a459-fad9641f4053",[2524,2528,2532,2536],{"_uid":2525,"answer":2526,"question":2527,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2529,"answer":2530,"question":2531,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2533,"answer":2534,"question":2535,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2537,"answer":2538,"question":2539,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2541,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2553,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2542,"component":39,"meta_info":2550,"block_image":2551,"cover_image":2552,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2544,"component":118,"meta_info":2545,"meta_title":7,"block_image":2546,"cover_image":2547,"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":739,"content":2556},[2557,2561,2566,2571,2584,2588,2593,2597,2602,2612,2617,2630,2635,2648,2652,2661],{"type":742,"content":2558},[2559],{"text":2560,"type":746},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":785,"attrs":2562,"content":2563},{"level":787},[2564],{"text":2565,"type":746},"4 Ways To Tire Out Your Opponent",{"type":785,"attrs":2567,"content":2568},{"level":876},[2569],{"text":2570,"type":746},"A Consistent Body Attack",{"type":742,"content":2572},[2573,2575,2582],{"text":2574,"type":746},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2576,"type":746,"marks":2577},"opponent’s body",[2578],{"type":761,"attrs":2579},{"href":2580,"uuid":48,"anchor":48,"custom":2581,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2583,"type":746},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":742,"content":2585},[2586],{"text":2587,"type":746},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":785,"attrs":2589,"content":2590},{"level":876},[2591],{"text":2592,"type":746},"Constant Pressure",{"type":742,"content":2594},[2595],{"text":2596,"type":746},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":785,"attrs":2598,"content":2599},{"level":876},[2600],{"text":2601,"type":746},"Cut Off the Ring ",{"type":742,"content":2603},[2604,2610],{"text":2605,"type":746,"marks":2606},"Cutting off the space",[2607],{"type":761,"attrs":2608},{"href":2292,"uuid":48,"anchor":48,"custom":2609,"target":764,"linktype":13},{},{"text":2611,"type":746}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":785,"attrs":2613,"content":2614},{"level":876},[2615],{"text":2616,"type":746},"Attack the Arms",{"type":742,"content":2618},[2619,2621,2628],{"text":2620,"type":746},"This is a favorite trick of ",{"text":2622,"type":746,"marks":2623},"Canelo Alvarez",[2624],{"type":761,"attrs":2625},{"href":2626,"uuid":48,"anchor":48,"custom":2627,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2629,"type":746}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":785,"attrs":2631,"content":2632},{"level":787},[2633],{"text":2634,"type":746},"Sapping Their Strength",{"type":742,"content":2636},[2637,2639,2646],{"text":2638,"type":746},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2640,"type":746,"marks":2641},"Mike Tyson",[2642],{"type":761,"attrs":2643},{"href":2644,"uuid":48,"anchor":48,"custom":2645,"target":764,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2647,"type":746}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":785,"attrs":2649,"content":2650},{"level":787},[2651],{"text":1420,"type":746},{"type":742,"content":2653},[2654,2655,2660],{"text":1424,"type":746},{"text":885,"type":746,"marks":2656},[2657],{"type":761,"attrs":2658},{"href":1429,"uuid":48,"anchor":48,"custom":2659,"target":764,"linktype":13},{},{"text":1431,"type":746},{"type":742,"content":2662},[2663],{"text":1435,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2665,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2670,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2671,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2666,"component":118,"meta_info":2667,"meta_title":7,"block_image":2668,"cover_image":2669,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2674,"title":2675,"plugin":43,"description":2676},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2678,"alt":2679,"name":7,"focus":48,"title":2679,"filename":2680,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1458],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2690,"created_at":2691,"published_at":2692,"updated_at":2693,"id":2694,"uuid":2695,"content":2696,"slug":2921,"full_slug":2922,"sort_by_date":48,"position":2923,"tag_list":2924,"is_startpage":9,"parent_id":1125,"meta_data":48,"group_id":2925,"first_published_at":2926,"release_id":48,"lang":60,"path":1460,"alternates":2927,"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":2697,"faqs":2698,"title":2690,"topic":2707,"author":2722,"content":2723,"category":2902,"schedule":2910,"component":1113,"meta_info":2911,"cover_image":2915,"description":2919,"contributors":2920},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2699,2703],{"_uid":2700,"answer":2701,"question":2702,"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":2704,"answer":2705,"question":2706,"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":2708,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2709,"component":39,"meta_info":2717,"block_image":2718,"cover_image":2719,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2711,"component":118,"meta_info":2712,"meta_title":7,"block_image":2713,"cover_image":2714,"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":739,"content":2724},[2725,2730,2734,2739,2743,2748,2752,2778,2783,2787,2792,2796,2801,2805,2810,2823,2828,2841,2846,2850,2855,2859,2864,2868,2873,2877,2882,2886,2891],{"type":785,"attrs":2726,"content":2727},{"level":787},[2728],{"text":2729,"type":746},"Staying Safe While Exercising in the Cold",{"type":742,"content":2731},[2732],{"text":2733,"type":746},"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":785,"attrs":2735,"content":2736},{"level":876},[2737],{"text":2738,"type":746},"Watch the Windchill",{"type":742,"content":2740},[2741],{"text":2742,"type":746},"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":785,"attrs":2744,"content":2745},{"level":876},[2746],{"text":2747,"type":746},"Protect Your Extremities",{"type":742,"content":2749},[2750],{"text":2751,"type":746},"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":837,"content":2753},[2754,2760,2766,2772],{"type":840,"content":2755},[2756],{"type":742,"content":2757},[2758],{"text":2759,"type":746},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":840,"content":2761},[2762],{"type":742,"content":2763},[2764],{"text":2765,"type":746},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":840,"content":2767},[2768],{"type":742,"content":2769},[2770],{"text":2771,"type":746},"Wear a hat or headband that covers your ears",{"type":840,"content":2773},[2774],{"type":742,"content":2775},[2776],{"text":2777,"type":746},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":785,"attrs":2779,"content":2780},{"level":876},[2781],{"text":2782,"type":746},"Wear Layers",{"type":742,"content":2784},[2785],{"text":2786,"type":746},"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":785,"attrs":2788,"content":2789},{"level":876},[2790],{"text":2791,"type":746},"Don’t Forget Sunscreen",{"type":742,"content":2793},[2794],{"text":2795,"type":746},"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":785,"attrs":2797,"content":2798},{"level":787},[2799],{"text":2800,"type":746},"Getting Motivated to Workout in the Cold ",{"type":742,"content":2802},[2803],{"text":2804,"type":746},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":785,"attrs":2806,"content":2807},{"level":876},[2808],{"text":2809,"type":746},"Invest in New Activewear",{"type":742,"content":2811},[2812,2814,2821],{"text":2813,"type":746},"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":2815,"type":746,"marks":2816},"new workout gear",[2817],{"type":761,"attrs":2818},{"href":2819,"uuid":48,"anchor":48,"custom":2820,"target":764,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2822,"type":746}," 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":785,"attrs":2824,"content":2825},{"level":876},[2826],{"text":2827,"type":746},"Find a Workout Buddy",{"type":742,"content":2829},[2830,2832,2839],{"text":2831,"type":746},"Accountability! Accountability! Accountability! Finding a ",{"text":2833,"type":746,"marks":2834},"workout buddy",[2835],{"type":761,"attrs":2836},{"href":2837,"uuid":48,"anchor":48,"custom":2838,"target":764,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2840,"type":746}," 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":785,"attrs":2842,"content":2843},{"level":876},[2844],{"text":2845,"type":746},"Benefits of Working Out in the Cold",{"type":742,"content":2847},[2848],{"text":2849,"type":746},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":785,"attrs":2851,"content":2852},{"level":876},[2853],{"text":2854,"type":746},"Combat Seasonal Affective Disorder",{"type":742,"content":2856},[2857],{"text":2858,"type":746},"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":785,"attrs":2860,"content":2861},{"level":876},[2862],{"text":2863,"type":746},"Boost Your Immune System",{"type":742,"content":2865},[2866],{"text":2867,"type":746},"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":785,"attrs":2869,"content":2870},{"level":876},[2871],{"text":2872,"type":746},"Diverse Training Options",{"type":742,"content":2874},[2875],{"text":2876,"type":746},"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":785,"attrs":2878,"content":2879},{"level":876},[2880],{"text":2881,"type":746},"Burn More Calories",{"type":742,"content":2883},[2884],{"text":2885,"type":746},"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":785,"attrs":2887,"content":2888},{"level":787},[2889],{"text":2890,"type":746},"Train Like a Fighter in the Cold",{"type":742,"content":2892},[2893,2895,2901],{"text":2894,"type":746},"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":885,"type":746,"marks":2896},[2897,2900],{"type":761,"attrs":2898},{"href":1429,"uuid":48,"anchor":48,"custom":2899,"target":764,"linktype":13},{},{"type":1514},{"text":2211,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2903,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2908,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2909,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2904,"component":118,"meta_info":2905,"meta_title":7,"block_image":2906,"cover_image":2907,"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":2912,"title":2913,"plugin":43,"description":2914},"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":2916,"alt":2917,"name":7,"focus":7,"title":2917,"filename":2918,"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,[1458],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1113,"created_at":2929,"published_at":2930,"updated_at":2931,"id":2932,"uuid":2933,"content":2934,"slug":1113,"full_slug":2955,"sort_by_date":48,"position":446,"tag_list":2956,"is_startpage":9,"parent_id":2957,"meta_data":48,"group_id":2958,"first_published_at":2959,"release_id":48,"lang":60,"path":7,"alternates":2960,"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":2935,"component":2936,"meta_info":2937,"custom_content_list":2939},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2938,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2940,2945,2950],{"_uid":2941,"label":2942,"value":2943,"dev_id":2944,"component":746},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2946,"label":2947,"value":2948,"dev_id":2949,"component":746},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2951,"label":2952,"value":2953,"dev_id":2954,"component":746},"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",[],1787013260228]