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Today, kettlebells are used by athletes, fitness enthusiasts, elite armed special forces, and everyone in between.\\n\\nIf there's one thing required to be a successful combat sports athlete, it's being able to use both strength and power in combination with the actual fighting skill set. A punch thrown is almost useless and ineffective without power and explosiveness. The kettlebell is one of the best training tools a fighter can add to their repertoire to take their game to the next level.","What Are Kettlebells?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ccc88a0d-3c92-4017-a92f-28bc0c8f866c","The foundation of kettlebell training, the kettlebell swing is a dynamic hip-hinge movement. This movement is excellent for developing posterior chain power and endurance which is crucial for fighters in later rounds of a fight. Start in an athletic stance, similar to that of a slightly wider shoulder-based sumo-deadlift stance, kettlebell on the floor in front of you. Hinge your hips back and bend over grabbing the kettlebell by the handle with both hands. Focus on keeping your lats engaged and your core tight throughout the entire movement. Hike the kettlebell through your legs to initiate the swing, keeping your knees slightly bent and your spine in a neutral position. Forcefully drive your hips up and forward, attempting to propel the kettlebell up into the air in front of you. Focus on thrusting the kettlebell up, your arms should not be the driving factor in the raising of the kettlebell. You should now be in a vertical, tall position, with the kettlebell no higher than shoulder height. Allow the kettlebell to travel back down and between your legs in a controlled manner. As the kettlebell travels back down through your legs, your hips should be hinging back, your spine neutral, lats and core engaged, moving smoothly into the next rep. On your last rep, control the kettlebell back down to the ground in front of you safely","Kettlebell Workout: Kettlebell Swings (10-20 swings)",{"_uid":676,"answer":677,"question":678,"component":670},"dd932b1f-7180-4dfe-b970-e891289050c9","Squat jumps are a great lower body exercise to help develop lower body power and build muscular endurance, especially in the legs. A key known fact in fighting is that the legs are the first to go when getting hit, this exercise will help build up that muscle endurance. Assume the same starting position as the kettlebell swing. Jump up, exploding as high as you can off the ground. Arms should be steady throughout the movement and hanging straight down as you hold the kettlebell by the handle with both hands. Land athletically under control and squat back down, allowing the kettlebell to tap the ground and explode back into the next rep. Continue for the remaining reps","Kettlebell Workout: Squat Jumps (10-20 reps)",{"_uid":680,"answer":681,"question":682,"component":670},"4c7f1d14-c969-4dc1-b18f-451fbd4c6437","One of the best exercises for improving transfer of power through punches and kicks. The rotational swing is ideal for boxers and kickboxers for core stability. Start in a tall athletic stance, holding the kettlebell with both hands, arms straight down, in a relaxed position. Start swinging the kettlebell side to side, using upper body motion, while keeping the elbows slightly bent. The kettlebell should start following the path of a grandfather clock. Slowly gain momentum while keeping your core engaged, driving your hips and rotating your heels until the kettlebell reaches shoulder height. As you pivot through, make sure the kettlebell is clearing your knees out in front of you","Kettlebell Workout: Rotational Swings (10-20 reps)",{"_uid":684,"answer":685,"question":686,"component":670},"a80f9058-0456-4676-be4c-5e27a7e979c6","This exercise is perfect for core stabilization as well as getting a great shoulder burn. Another bonus is that it can be a great conditioning exercise in helping fighters deal with body shots. Start in an athletic stance, holding the kettlebell upside down by the horns at chest height\\n- Rotate the kettlebell back clockwise and around the head in the motion of a circular path. Once the kettlebell passes back and is in front of your body, rotate it back counterclockwise. Continue to rotate and switch back and forth for 5-10 reps while keeping your core engaged the entire time","Kettlebell Workout: Kettlebell Halo (5-10 reps each side)",{"_uid":688,"answer":689,"question":690,"component":670},"6aae39ee-fa42-4ea6-8b1c-bb64c47053d2","An excellent exercise for wrist and forearm strength. This exercise can also help a fighter get more snap in their punches. Start on the ground next to a bench or flat surface with the kettlebell lying on its side. The bell should be facing to the right, perpendicular to you, resting on the surface. Starting with wrist pronation, grab the horn of the kettlebell with your right hand, palm facing the sky. Slowly rotate and flip the kettlebell on the axis of the handle until the bell is facing towards the left, your palm should now be facing down. Use your left arm to help flip the bell back over to the starting position. To start incorporating supination movement, flip the bell back to the starting position without using your left hand. Continue, slowly and controlled, flipping the kettlebell back and forth along the handle for 10-20 reps. Switch hands and repeat","Kettlebell Workout: Wrist Protonation and Supination (10-20 reps)",{"_uid":692,"answer":693,"question":694,"component":670},"ef382fe7-9d6d-46ed-be1e-a7fe3a659eed","To determine the weight of the kettlebells to use for each exercise, this is going to be largely based on your experience with them as well as individual strength levels. Start with a lighter weight and focus on the proper technique for the movements before increasing the weight to avoid injury.","How Heavy Should My Kettlebell Be?",{"_uid":696,"answer":697,"question":698,"component":670},"4264ef79-a55f-47bd-8d9a-fed9d921f05d","While adding a kettlebell workout for fighters to your training will help with toning and strengthening, you will still need to add additional strength and conditioning exercises with a healthy diet to see full results. ","Can You Get Ripped With Kettlebells Only?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":700,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":733,"full_slug":734,"sort_by_date":48,"position":446,"tag_list":735,"is_startpage":9,"parent_id":736,"meta_data":48,"group_id":737,"first_published_at":738,"release_id":48,"lang":60,"path":48,"alternates":739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":722,"_uid":723,"name":715,"photo":724,"component":728,"social_link_tiktok":729,"social_link_twitter":730,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":731,"social_link_linkedin":7,"social_link_instagram":732,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":725,"alt":715,"name":726,"focus":48,"title":715,"filename":727,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":741,"content":742},"doc",[743,749,757,772,776,817,846,858,863,870,880,884,952,958,968,984,1018,1024,1034,1066,1100,1106,1116,1120,1146,1152,1162,1182,1234,1238,1243,1253,1256,1260,1272,1277,1304,1309],{"type":744,"content":745},"paragraph",[746],{"text":747,"type":748},"A kettlebell boxing workout offers some of the best all-around full-body training, requiring a unique combination of strength and conditioning, both of which are needed for improving your boxing and kickboxing skills.","text",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754,755],{"text":669,"type":748},{"type":756},"hard_break",{"type":758,"attrs":759},"blok",{"id":760,"body":761},"688ecf53-6d57-4024-bfc8-720545804c58",[762],{"url":763,"_uid":765,"image":766,"component":770,"copyright_details":771},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"story","i-369761f1-abe7-4694-ba28-7d14b507c24d",{"id":767,"alt":768,"name":7,"focus":48,"title":768,"filename":769,"copyright":7,"fieldtype":50},3413618,"FightCamp - Best Kettlebell Exercises for Fighters","https://a.storyblok.com/f/115220/700x1100/82b538bf52/kettlebell_explained.jpg","content_image",[],{"type":744,"content":773},[774],{"text":775,"type":748},"With their history dating back centuries, kettlebells were first utilized in strength-based competitions during the late 19th century in Russia, but it wasn't until the late 1990s that they started to catch hold as a worldwide sensation. Today, kettlebells are used by athletes, fitness enthusiasts, elite armed special forces, and everyone in between.",{"type":744,"content":777},[778,780,786,794,799,801,805,811,815],{"text":779,"type":748},"If there's one thing required to be a successful combat sports athlete, it's being able to use both strength and power in combination with the actual fighting skill set. A ",{"text":781,"type":748,"marks":782}," ",[783],{"type":784,"attrs":785},"styled",{"class":7},{"text":787,"type":748,"marks":788},"punch",[789],{"type":790,"attrs":791},"link",{"href":792,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches","_blank",{"text":795,"type":748,"marks":796},"  ",[797],{"type":784,"attrs":798},{"class":7},{"text":800,"type":748},"thrown is almost useless and ineffective without ",{"text":781,"type":748,"marks":802},[803],{"type":784,"attrs":804},{"class":7},{"text":806,"type":748,"marks":807},"power",[808],{"type":790,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed",{"text":795,"type":748,"marks":812},[813],{"type":784,"attrs":814},{"class":7},{"text":816,"type":748},"and explosiveness. The kettlebell - and using the best kettlebell exercises - is one of the best training tools a fighter can add to their repertoire to take their game to the next level.",{"type":744,"content":818},[819,821,827,829,833,839,843,845],{"text":820,"type":748},"Here, FightCamp’s ",{"text":822,"type":748,"marks":823},"Coach PJ",[824],{"type":790,"attrs":825},{"href":826,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":828,"type":748}," takes you through his top 5 exercises using a kettlebell to improve your boxing and kickboxing skills. When first using a kettlebell be sure to start with a lighter weight and gradually increase the weight once you feel comfortable with the moves. To get the best kettlebell exercises, be sure to properly warm-up by going through a ",{"text":781,"type":748,"marks":830},[831],{"type":784,"attrs":832},{"class":7},{"text":834,"type":748,"marks":835},"dynamic warm-up routine",[836],{"type":790,"attrs":837},{"href":838,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-minute-dynamic-warm-up-routine",{"text":795,"type":748,"marks":840},[841],{"type":784,"attrs":842},{"class":7},{"text":844,"type":748},"to prime the body. Try incorporating these exercises into your current training routine or at the end of a boxing/kickboxing session for an even greater caloric burn!",{"type":756},{"type":758,"attrs":847},{"id":760,"body":848},[849],{"_uid":850,"link":851,"image":853,"title":855,"component":857},"i-fba72da9-1843-44d2-9ab5-48ca0e3694b4",{"id":7,"url":852,"linktype":13,"fieldtype":14,"cached_url":852},"https://youtu.be/LHuv7FYgQSM",{"id":854,"alt":855,"name":7,"focus":48,"title":855,"filename":856,"copyright":7,"fieldtype":50},3413621,"5 Kettlebell Exercises | Strength Training Program","https://a.storyblok.com/f/115220/1244x700/041ef60bd0/kettlebell-exercises-for-fighters-youtube_video.jpg","image_video_link",{"type":750,"attrs":859,"content":860},{"level":752},[861],{"text":862,"type":748},"Kettlebell Boxing Workout",{"type":750,"attrs":864,"content":866},{"level":865},3,[867,869],{"text":868,"type":748},"Kettlebell Swings (10-20 swings)",{"type":756},{"type":758,"attrs":871},{"id":760,"body":872},[873],{"url":874,"_uid":875,"image":876,"component":770,"copyright_details":879},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-8007bc25-2cdd-4dd4-a954-ff891ab72da2",{"id":877,"alt":768,"name":7,"focus":48,"title":768,"filename":878,"copyright":7,"fieldtype":50},3413626,"https://a.storyblok.com/f/115220/700x1100/d853ed176b/kettlebell_swings.jpg",[],{"type":744,"content":881},[882],{"text":883,"type":748},"The foundation of kettlebell training, the kettlebell swing is a dynamic hip-hinge movement. This movement is excellent for developing posterior chain power and endurance which is crucial for fighters in later rounds of a fight.",{"type":885,"content":886},"bullet_list",[887,894,908,914,928,934,940,946],{"type":888,"content":889},"list_item",[890],{"type":744,"content":891},[892],{"text":893,"type":748},"Start in an athletic stance, similar to that of a slightly wider shoulder-based sumo-deadlift stance, kettlebell on the floor in front of you",{"type":888,"content":895},[896,900],{"type":744,"content":897},[898],{"text":899,"type":748},"Hinge your hips back and bend over grabbing the kettlebell by the handle with both hands",{"type":885,"content":901},[902],{"type":888,"content":903},[904],{"type":744,"content":905},[906],{"text":907,"type":748},"Focus on keeping your lats engaged and your core tight throughout the entire movement",{"type":888,"content":909},[910],{"type":744,"content":911},[912],{"text":913,"type":748},"Hike the kettlebell through your legs to initiate the swing, keeping your knees slightly bent and your spine in a neutral position",{"type":888,"content":915},[916,920],{"type":744,"content":917},[918],{"text":919,"type":748},"Forcefully drive your hips up and forward, attempting to propel the kettlebell up into the air in front of you",{"type":885,"content":921},[922],{"type":888,"content":923},[924],{"type":744,"content":925},[926],{"text":927,"type":748},"Focus on thrusting the kettlebell up, your arms should not be the driving factor in the raising of the kettlebell",{"type":888,"content":929},[930],{"type":744,"content":931},[932],{"text":933,"type":748},"You should now be in a vertical, tall position, with the kettlebell no higher than shoulder height",{"type":888,"content":935},[936],{"type":744,"content":937},[938],{"text":939,"type":748},"Allow the kettlebell to travel back down and between your legs in a controlled manner",{"type":888,"content":941},[942],{"type":744,"content":943},[944],{"text":945,"type":748},"As the kettlebell travels back down through your legs, your hips should be hinging back, your spine neutral, lats and core engaged, moving smoothly into the next rep",{"type":888,"content":947},[948],{"type":744,"content":949},[950],{"text":951,"type":748},"On your last rep, control the kettlebell back down to the ground in front of you safely",{"type":750,"attrs":953,"content":954},{"level":865},[955,957],{"text":956,"type":748},"Squat Jumps (10-20 reps)",{"type":756},{"type":758,"attrs":959},{"id":760,"body":960},[961],{"url":962,"_uid":963,"image":964,"component":770,"copyright_details":967},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-bb558ed1-445e-439e-88a1-927ee21367a1",{"id":965,"alt":768,"name":7,"focus":48,"title":768,"filename":966,"copyright":7,"fieldtype":50},3413630,"https://a.storyblok.com/f/115220/700x1100/3808c457ea/kettlebell_squat_jumps.jpg",[],{"type":744,"content":969},[970,972,976,982],{"text":971,"type":748},"Squat jumps are one of the best kettlebell exercises to help develop lower body power and build muscular endurance, especially in the ",{"text":781,"type":748,"marks":973},[974],{"type":784,"attrs":975},{"class":7},{"text":977,"type":748,"marks":978},"legs",[979],{"type":790,"attrs":980},{"href":981,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-need-strong-legs-for-boxing",{"text":983,"type":748},". A key known fact in fighting is that the legs are the first to go when getting hit, this exercise will help build up that muscle endurance.",{"type":885,"content":985},[986,992,1006,1012],{"type":888,"content":987},[988],{"type":744,"content":989},[990],{"text":991,"type":748},"Assume the same starting position as the kettlebell swing",{"type":888,"content":993},[994,998],{"type":744,"content":995},[996],{"text":997,"type":748},"Jump up, exploding as high as you can off the ground",{"type":885,"content":999},[1000],{"type":888,"content":1001},[1002],{"type":744,"content":1003},[1004],{"text":1005,"type":748},"Arms should be steady throughout the movement and hanging straight down as you hold the kettlebell by the handle with both hands",{"type":888,"content":1007},[1008],{"type":744,"content":1009},[1010],{"text":1011,"type":748},"Land athletically under control and squat back down, allowing the kettlebell to tap the ground and explode back into the next rep",{"type":888,"content":1013},[1014],{"type":744,"content":1015},[1016],{"text":1017,"type":748},"Continue for the remaining reps",{"type":750,"attrs":1019,"content":1020},{"level":865},[1021,1023],{"text":1022,"type":748},"Rotational Swings (10-20 reps)",{"type":756},{"type":758,"attrs":1025},{"id":760,"body":1026},[1027],{"url":1028,"_uid":1029,"image":1030,"component":770,"copyright_details":1033},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-eb5d2244-0977-47af-9a23-94aa65b26fa7",{"id":1031,"alt":768,"name":7,"focus":48,"title":768,"filename":1032,"copyright":7,"fieldtype":50},3413632,"https://a.storyblok.com/f/115220/700x1100/0f5e9620a5/kettlebell_rotational_swings.jpg",[],{"type":744,"content":1035},[1036,1038,1042,1048,1052,1054,1058,1064],{"text":1037,"type":748},"One of the best kettlebell exercises for improving transfer of ",{"text":781,"type":748,"marks":1039},[1040],{"type":784,"attrs":1041},{"class":7},{"text":1043,"type":748,"marks":1044},"power through punches",[1045],{"type":790,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment",{"text":795,"type":748,"marks":1049},[1050],{"type":784,"attrs":1051},{"class":7},{"text":1053,"type":748},"and kicks. The rotational swing is ideal for boxers and kickboxers for ",{"text":781,"type":748,"marks":1055},[1056],{"type":784,"attrs":1057},{"class":7},{"text":1059,"type":748,"marks":1060},"core stability",[1061],{"type":790,"attrs":1062},{"href":1063,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout",{"text":1065,"type":748},".",{"type":885,"content":1067},[1068,1074,1088,1094],{"type":888,"content":1069},[1070],{"type":744,"content":1071},[1072],{"text":1073,"type":748},"Start in a tall athletic stance, holding the kettlebell with both hands, arms straight down, in a relaxed position",{"type":888,"content":1075},[1076,1080],{"type":744,"content":1077},[1078],{"text":1079,"type":748},"Start swinging the kettlebell side to side, using upper body motion, while keeping the elbows slightly bent",{"type":885,"content":1081},[1082],{"type":888,"content":1083},[1084],{"type":744,"content":1085},[1086],{"text":1087,"type":748},"The kettlebell should start following the path of a grandfather clock",{"type":888,"content":1089},[1090],{"type":744,"content":1091},[1092],{"text":1093,"type":748},"Slowly gain momentum while keeping your core engaged, driving your hips and rotating your heels until the kettlebell reaches shoulder height",{"type":888,"content":1095},[1096],{"type":744,"content":1097},[1098],{"text":1099,"type":748},"As you pivot through, make sure the kettlebell is clearing your knees out in front of you",{"type":750,"attrs":1101,"content":1102},{"level":865},[1103,1105],{"text":1104,"type":748},"Kettlebell Halo (5-10 reps each side)",{"type":756},{"type":758,"attrs":1107},{"id":760,"body":1108},[1109],{"url":1110,"_uid":1111,"image":1112,"component":770,"copyright_details":1115},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-1ee2acf6-4073-4dd3-a848-03d9ecb9bdc8",{"id":1113,"alt":768,"name":7,"focus":48,"title":768,"filename":1114,"copyright":7,"fieldtype":50},3413634,"https://a.storyblok.com/f/115220/700x1100/0d4bdf7d6e/kettlebell_halos.jpg",[],{"type":744,"content":1117},[1118],{"text":1119,"type":748},"This kettlebell boxing workout is perfect for core stabilization as well as getting a great shoulder burn. Another bonus is that it can be a great conditioning exercise in helping fighters deal with body shots.",{"type":885,"content":1121},[1122,1128,1134,1140],{"type":888,"content":1123},[1124],{"type":744,"content":1125},[1126],{"text":1127,"type":748},"Start in an athletic stance, holding the kettlebell upside down by the horns at chest height",{"type":888,"content":1129},[1130],{"type":744,"content":1131},[1132],{"text":1133,"type":748},"Rotate the kettlebell back clockwise and around the head in the motion of a circular path",{"type":888,"content":1135},[1136],{"type":744,"content":1137},[1138],{"text":1139,"type":748},"Once the kettlebell passes back and is in front of your body, rotate it back counterclockwise",{"type":888,"content":1141},[1142],{"type":744,"content":1143},[1144],{"text":1145,"type":748},"Continue to rotate and switch back and forth for 5-10 reps while keeping your core engaged the entire time",{"type":750,"attrs":1147,"content":1148},{"level":865},[1149,1151],{"text":1150,"type":748},"Wrist Pronation and Supination (10-20 reps)",{"type":756},{"type":758,"attrs":1153},{"id":760,"body":1154},[1155],{"url":1156,"_uid":1157,"image":1158,"component":770,"copyright_details":1161},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-e76019e2-5128-4477-b175-11774b94bdc2",{"id":1159,"alt":768,"name":7,"focus":7,"title":768,"filename":1160,"copyright":7,"fieldtype":50},3413637,"https://a.storyblok.com/f/115220/700x1100/f3be041ebd/kettlebell_wrist_pronation_and_supination.jpg",[],{"type":744,"content":1163},[1164,1166,1170,1176,1180],{"text":1165,"type":748},"An excellent kettlebell boxing workout for ",{"text":781,"type":748,"marks":1167},[1168],{"type":784,"attrs":1169},{"class":7},{"text":1171,"type":748,"marks":1172},"wrist",[1173],{"type":790,"attrs":1174},{"href":1175,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-strengthen-your-wrists-for-boxing",{"text":795,"type":748,"marks":1177},[1178],{"type":784,"attrs":1179},{"class":7},{"text":1181,"type":748},"and forearm strength. This exercise can also help a fighter get more snap in their punches.",{"type":885,"content":1183},[1184,1198,1204,1210,1216,1222,1228],{"type":888,"content":1185},[1186,1190],{"type":744,"content":1187},[1188],{"text":1189,"type":748},"Start on the ground next to a bench or flat surface with the kettlebell lying on its side",{"type":885,"content":1191},[1192],{"type":888,"content":1193},[1194],{"type":744,"content":1195},[1196],{"text":1197,"type":748},"The bell should be facing to the right, perpendicular to you, resting on the surface",{"type":888,"content":1199},[1200],{"type":744,"content":1201},[1202],{"text":1203,"type":748},"Starting with wrist pronation, grab the horn of the kettlebell with your right hand, palm facing the sky",{"type":888,"content":1205},[1206],{"type":744,"content":1207},[1208],{"text":1209,"type":748},"Slowly rotate and flip the kettlebell on the axis of the handle until the bell is facing towards the left, your palm should now be facing down",{"type":888,"content":1211},[1212],{"type":744,"content":1213},[1214],{"text":1215,"type":748},"Use your left arm to help flip the bell back over to the starting position",{"type":888,"content":1217},[1218],{"type":744,"content":1219},[1220],{"text":1221,"type":748},"To start incorporating supination movement, flip the bell back to the starting position without using your left hand",{"type":888,"content":1223},[1224],{"type":744,"content":1225},[1226],{"text":1227,"type":748},"Continue, slowly and controlled, flipping the kettlebell back and forth along the handle for 10-20 reps",{"type":888,"content":1229},[1230],{"type":744,"content":1231},[1232],{"text":1233,"type":748},"Switch hands and repeat",{"type":744,"content":1235},[1236],{"text":1237,"type":748},"There you have it! Coach PJ’s top 5 best kettlebell exercises to help make you a stronger fighter. Strength training is key for boxers and kickboxers and incorporating new equipment like a kettlebell will assist you in reaching your fitness goals. These kettlebell moves can be added to your training throughout the week in a circuit form at the end of your training or as a strengthening kettlebell boxing workout, burnout, or finisher and get you more power with each strike.",{"type":750,"attrs":1239,"content":1240},{"level":752},[1241,1242],{"text":694,"type":748},{"type":756},{"type":758,"attrs":1244},{"id":760,"body":1245},[1246],{"url":1247,"_uid":1248,"image":1249,"component":770,"copyright_details":1252},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-ef2760c3-4f98-4ee3-bf33-905c523f6749",{"id":1250,"alt":768,"name":7,"focus":48,"title":768,"filename":1251,"copyright":7,"fieldtype":50},3413639,"https://a.storyblok.com/f/115220/700x1100/f7bcd1e781/kettlebell_weight.jpg",[],{"type":744,"content":1254},[1255],{"text":693,"type":748},{"type":750,"attrs":1257,"content":1258},{"level":752},[1259],{"text":698,"type":748},{"type":744,"content":1261},[1262,1264,1270],{"text":1263,"type":748},"While adding a kettlebell workout for fighters to your training will help with toning and strengthening, you will still need to add additional strength and conditioning exercises with a ",{"text":1265,"type":748,"marks":1266},"healthy diet",[1267],{"type":790,"attrs":1268},{"href":1269,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",{"text":1271,"type":748}," to see full results. ",{"type":750,"attrs":1273,"content":1274},{"level":752},[1275],{"text":1276,"type":748},"Train Like a Fighter",{"type":744,"content":1278},[1279,1281,1285,1291,1295,1297,1302],{"text":1280,"type":748},"If you love these kettlebell boxing workouts be sure to join ",{"text":781,"type":748,"marks":1282},[1283],{"type":784,"attrs":1284},{"class":7},{"text":1286,"type":748,"marks":1287},"FightCamp",[1288],{"type":790,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"target":793,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":795,"type":748,"marks":1292},[1293],{"type":784,"attrs":1294},{"class":7},{"text":1296,"type":748},". 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":1286,"type":748,"marks":1298},[1299],{"type":790,"attrs":1300},{"href":1301,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1303,"type":748}," 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!”",{"type":750,"attrs":1305,"content":1306},{"level":865},[1307],{"text":1308,"type":748},"Related Articles",{"type":744,"content":1310},[1311,1316,1317,1323,1324,1330,1331,1336,1337],{"text":1312,"type":748,"marks":1313},"How To Strengthen Your Wrists For Boxing",[1314],{"type":790,"attrs":1315},{"href":1175,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":756},{"text":1318,"type":748,"marks":1319},"3 Glute-Strengthening Exercises For Boxing (No Equipment Needed)",[1320],{"type":790,"attrs":1321},{"href":1322,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{"type":756},{"text":1325,"type":748,"marks":1326},"Get Toned Fast With Kickboxing At-Home",[1327],{"type":790,"attrs":1328},{"href":1329,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":756},{"text":1332,"type":748,"marks":1333},"How To Increase Punching Power (Without Boxing Equipment)",[1334],{"type":790,"attrs":1335},{"href":1047,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":756},{"text":1338,"type":748,"marks":1339},"Why You Need Strong Legs For Boxing",[1340],{"type":790,"attrs":1341},{"href":981,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1343,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1348,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1344,"component":118,"meta_info":1345,"meta_title":7,"block_image":1346,"cover_image":1347,"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},[],[],"2021-07-16 00:00","article",{"_uid":1353,"title":1354,"plugin":43,"description":1355},"ef8fcd73-31de-41ea-bdc5-50bbc2a1556c","The 5 Best Kettlebell Exercises For Boxing | FightCamp","FightCamp Coach PJ takes you through his top 5 kettlebell exercises. Add power to your training with this kettlebell boxing workout for fighters.",{"id":1357,"alt":768,"name":7,"focus":48,"title":768,"filename":1358,"copyright":7,"fieldtype":50},3413613,"https://a.storyblok.com/f/115220/2400x990/51ebf4e0d3/5-kettlebell-exercises-for-fighters.jpg","FightCamp Coach PJ takes you through his top 5 kettlebell exercises to make you a better overall fighter and add muscular endurance and power to your training.",[],[],"top-5-kettlebell-exercises-for-fighters","blogs/top-5-kettlebell-exercises-for-fighters",-1550,[],60887917,"d53ea89b-71d4-4638-bf17-0301898d4186","2021-07-16T01:58:00.000Z","training/{{story.slug}}",[],["Reactive",1372],[1373,1609,1831,2153,2392,2634],{"name":1374,"created_at":1375,"published_at":1376,"updated_at":1377,"id":1378,"uuid":1379,"content":1380,"slug":1601,"full_slug":1602,"sort_by_date":48,"position":1603,"tag_list":1604,"is_startpage":9,"parent_id":1366,"meta_data":48,"group_id":1606,"first_published_at":1607,"release_id":48,"lang":60,"path":1369,"alternates":1608,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1381,"faqs":1382,"title":1374,"topic":1403,"author":1418,"content":1419,"category":1583,"schedule":1591,"component":1351,"meta_info":1592,"cover_image":1596,"description":1595,"contributors":1600},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1383,1387,1391,1395,1399],{"_uid":1384,"answer":1385,"question":1386,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1388,"answer":1389,"question":1390,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1392,"answer":1393,"question":1394,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1396,"answer":1397,"question":1398,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1400,"answer":1401,"question":1402,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1404,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1416,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1405,"component":39,"meta_info":1413,"block_image":1414,"cover_image":1415,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1406,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1411,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1412,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1407,"component":118,"meta_info":1408,"meta_title":7,"block_image":1409,"cover_image":1410,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":741,"content":1420},[1421,1425,1429,1433,1446,1450,1454,1459,1471,1484,1489,1500,1504,1526,1531,1542,1555,1560,1564,1568,1579],{"type":744,"content":1422},[1423],{"text":1424,"type":748},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":744,"content":1426},[1427],{"text":1428,"type":748},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":750,"attrs":1430,"content":1431},{"level":752},[1432],{"text":1386,"type":748},{"type":744,"content":1434},[1435,1437,1444],{"text":1436,"type":748},"According to the ",{"text":1438,"type":748,"marks":1439},"Mayo Clinic",[1440],{"type":790,"attrs":1441},{"href":1442,"uuid":48,"anchor":48,"custom":1443,"target":793,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1445,"type":748},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":744,"content":1447},[1448],{"text":1449,"type":748},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":744,"content":1451},[1452],{"text":1453,"type":748},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":750,"attrs":1455,"content":1456},{"level":752},[1457],{"text":1458,"type":748},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":758,"attrs":1460},{"id":1461,"body":1462},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1463],{"url":1464,"_uid":1465,"image":1466,"component":770,"copyright_details":1470},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1467,"alt":1468,"name":7,"focus":48,"title":1468,"filename":1469,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":744,"content":1472},[1473,1475,1482],{"text":1474,"type":748},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1476,"type":748,"marks":1477},"burn more calories",[1478],{"type":790,"attrs":1479},{"href":1480,"uuid":48,"anchor":48,"custom":1481,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1483,"type":748}," even after you’re done working out.",{"type":750,"attrs":1485,"content":1486},{"level":752},[1487],{"text":1488,"type":748},"Kickboxing Is A Full Body Workout",{"type":758,"attrs":1490},{"id":1461,"body":1491},[1492],{"url":1493,"_uid":1494,"image":1495,"component":770,"copyright_details":1499},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1496,"alt":1497,"name":7,"focus":48,"title":1497,"filename":1498,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":744,"content":1501},[1502],{"text":1503,"type":748},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":744,"content":1505},[1506,1508,1515,1517,1524],{"text":1507,"type":748},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1509,"type":748,"marks":1510},"all-level lower body workout",[1511],{"type":790,"attrs":1512},{"href":1513,"uuid":48,"anchor":48,"custom":1514,"target":793,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1516,"type":748}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1518,"type":748,"marks":1519},"upper body workout",[1520],{"type":790,"attrs":1521},{"href":1522,"uuid":48,"anchor":48,"custom":1523,"target":793,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1525,"type":748}," led by Flo Master.",{"type":750,"attrs":1527,"content":1528},{"level":752},[1529],{"text":1530,"type":748},"Boxing Can Be Low-Impact",{"type":758,"attrs":1532},{"id":1461,"body":1533},[1534],{"url":1535,"_uid":1536,"image":1537,"component":770,"copyright_details":1541},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1538,"alt":1539,"name":7,"focus":48,"title":1539,"filename":1540,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":744,"content":1543},[1544,1546,1553],{"text":1545,"type":748},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1547,"type":748,"marks":1548},"shadowboxing",[1549],{"type":790,"attrs":1550},{"href":1551,"uuid":48,"anchor":48,"custom":1552,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1554,"type":748}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":750,"attrs":1556,"content":1557},{"level":752},[1558],{"text":1559,"type":748},"Kick Boring Cardio To The Curb",{"type":744,"content":1561},[1562],{"text":1563,"type":748},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":750,"attrs":1565,"content":1566},{"level":752},[1567],{"text":1276,"type":748},{"type":744,"content":1569},[1570,1572,1577],{"text":1571,"type":748},"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":1286,"type":748,"marks":1573},[1574],{"type":790,"attrs":1575},{"href":1301,"uuid":48,"anchor":48,"custom":1576,"target":793,"linktype":13},{},{"text":1578,"type":748}," 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":744,"content":1580},[1581],{"text":1582,"type":748},"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":1584,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1589,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1585,"component":118,"meta_info":1586,"meta_title":7,"block_image":1587,"cover_image":1588,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1593,"title":1594,"plugin":43,"description":1595},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1597,"alt":1598,"name":7,"focus":48,"title":1598,"filename":1599,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1605],"featured","bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1610,"created_at":1611,"published_at":1612,"updated_at":1613,"id":1614,"uuid":1615,"content":1616,"slug":1825,"full_slug":1826,"sort_by_date":48,"position":1827,"tag_list":1828,"is_startpage":9,"parent_id":1366,"meta_data":48,"group_id":1829,"first_published_at":1612,"release_id":48,"lang":60,"path":1369,"alternates":1830,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1617,"faqs":1618,"title":1610,"topic":1635,"author":1650,"content":1651,"category":1806,"schedule":1814,"component":1351,"meta_info":1815,"cover_image":1819,"description":1823,"contributors":1824},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1619,1623,1627,1631],{"_uid":1620,"answer":1621,"question":1622,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1624,"answer":1625,"question":1626,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1628,"answer":1629,"question":1630,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1632,"answer":1633,"question":1634,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1636,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1648,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1637,"component":39,"meta_info":1645,"block_image":1646,"cover_image":1647,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1638,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1643,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1639,"component":118,"meta_info":1640,"meta_title":7,"block_image":1641,"cover_image":1642,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":741,"content":1652},[1653,1657,1672,1676,1681,1684,1689,1694,1698,1703,1707,1712,1716,1721,1725,1730,1744,1748,1752,1756,1760,1765,1769,1783,1787,1791,1802],{"type":744,"content":1654},[1655],{"text":1656,"type":748},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":744,"content":1658},[1659,1661,1670],{"text":1660,"type":748},"Running for boxers is a critical element of ",{"text":1662,"type":748,"marks":1663},"roadwork drills",[1664,1668],{"type":790,"attrs":1665},{"href":1666,"uuid":48,"anchor":48,"custom":1667,"target":793,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1669},"underline",{"text":1671,"type":748}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":744,"content":1673},[1674],{"text":1675,"type":748},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":750,"attrs":1677,"content":1678},{"level":752},[1679],{"text":1680,"type":748},"Is Running Good for Boxing?",{"type":744,"content":1682},[1683],{"text":1621,"type":748},{"type":750,"attrs":1685,"content":1686},{"level":752},[1687],{"text":1688,"type":748},"Benefits of Running for Boxers",{"type":750,"attrs":1690,"content":1691},{"level":865},[1692],{"text":1693,"type":748},"Builds Endurance & Stamina",{"type":744,"content":1695},[1696],{"text":1697,"type":748},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":750,"attrs":1699,"content":1700},{"level":865},[1701],{"text":1702,"type":748},"Improves Cardiovascular System",{"type":744,"content":1704},[1705],{"text":1706,"type":748},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":750,"attrs":1708,"content":1709},{"level":865},[1710],{"text":1711,"type":748},"Strengthens Lower Body",{"type":744,"content":1713},[1714],{"text":1715,"type":748},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":750,"attrs":1717,"content":1718},{"level":865},[1719],{"text":1720,"type":748},"Teaches Discipline",{"type":744,"content":1722},[1723],{"text":1724,"type":748},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":750,"attrs":1726,"content":1727},{"level":865},[1728],{"text":1729,"type":748},"Enhances Mental Clarity",{"type":744,"content":1731},[1732,1734,1742],{"text":1733,"type":748},"Much like boxing, running can be a form of ",{"text":1735,"type":748,"marks":1736},"meditative movement",[1737,1741],{"type":790,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"custom":1740,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1669},{"text":1743,"type":748}," that clears your head and focuses your mind.",{"type":750,"attrs":1745,"content":1746},{"level":752},[1747],{"text":1630,"type":748},{"type":744,"content":1749},[1750],{"text":1751,"type":748},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":744,"content":1753},[1754],{"text":1755,"type":748},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":744,"content":1757},[1758],{"text":1759,"type":748},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":750,"attrs":1761,"content":1762},{"level":752},[1763],{"text":1764,"type":748},"How Long Should I Be Running for Boxing?",{"type":744,"content":1766},[1767],{"text":1768,"type":748},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":744,"content":1770},[1771,1773,1781],{"text":1772,"type":748},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1774,"type":748,"marks":1775},"10 minutes of running",[1776,1780],{"type":790,"attrs":1777},{"href":1778,"uuid":48,"anchor":48,"custom":1779,"target":793,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1669},{"text":1782,"type":748}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":744,"content":1784},[1785],{"text":1786,"type":748},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":750,"attrs":1788,"content":1789},{"level":752},[1790],{"text":1276,"type":748},{"type":744,"content":1792},[1793,1794,1800],{"text":1571,"type":748},{"text":1286,"type":748,"marks":1795},[1796,1799],{"type":790,"attrs":1797},{"href":1301,"uuid":48,"anchor":48,"custom":1798,"target":793,"linktype":13},{},{"type":1669},{"text":1801,"type":748}," 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":744,"content":1803},[1804],{"text":1805,"type":748},"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":1807,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1808,"component":118,"meta_info":1809,"meta_title":7,"block_image":1810,"cover_image":1811,"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},[],[],"2023-01-28 00:00",{"_uid":1816,"title":1817,"plugin":43,"description":1818},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1820,"alt":1821,"name":7,"focus":7,"title":1821,"filename":1822,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1605],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1832,"created_at":1833,"published_at":1834,"updated_at":1835,"id":1836,"uuid":1837,"content":1838,"slug":2147,"full_slug":2148,"sort_by_date":48,"position":2149,"tag_list":2150,"is_startpage":9,"parent_id":1366,"meta_data":48,"group_id":2151,"first_published_at":1834,"release_id":48,"lang":60,"path":1369,"alternates":2152,"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":1839,"faqs":1840,"title":1832,"topic":1873,"author":1650,"content":1888,"category":2129,"schedule":2137,"component":1351,"meta_info":2138,"cover_image":2142,"description":2141,"contributors":2146},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1841,1845,1849,1853,1857,1861,1865,1869],{"_uid":1842,"answer":1843,"question":1844,"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":1846,"answer":1847,"question":1848,"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":1850,"answer":1851,"question":1852,"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":1854,"answer":1855,"question":1856,"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":1858,"answer":1859,"question":1860,"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":1862,"answer":1863,"question":1864,"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":1866,"answer":1867,"question":1868,"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":1870,"answer":1871,"question":1872,"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":1874,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1886,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1875,"component":39,"meta_info":1883,"block_image":1884,"cover_image":1885,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1876,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1881,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1877,"component":118,"meta_info":1878,"meta_title":7,"block_image":1879,"cover_image":1880,"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":741,"content":1889},[1890,1910,1914,1918,1923,1927,1939,1959,1963,1973,1976,1981,1992,2012,2017,2027,2055,2060,2070,2082,2087,2114,2118,2126],{"type":744,"content":1891},[1892,1894,1900,1902,1908],{"text":1893,"type":748},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1895,"type":748,"marks":1896},"over two hours each day",[1897],{"type":790,"attrs":1898},{"href":1899,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1901,"type":748}," on social media. The ",{"text":1903,"type":748,"marks":1904},"CDC",[1905],{"type":790,"attrs":1906},{"href":1907,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1909,"type":748}," 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":744,"content":1911},[1912],{"text":1913,"type":748},"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":744,"content":1915},[1916],{"text":1917,"type":748},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":750,"attrs":1919,"content":1920},{"level":752},[1921],{"text":1922,"type":748},"Benefits of a 30-Minute Boxing Workout",{"type":750,"attrs":1924,"content":1925},{"level":865},[1926],{"text":1852,"type":748},{"type":758,"attrs":1928},{"id":1929,"body":1930},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1931],{"url":1932,"_uid":1933,"image":1934,"component":770,"copyright_details":1938},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1935,"alt":1936,"name":7,"focus":48,"title":1936,"filename":1937,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":744,"content":1940},[1941,1943,1949,1951,1957],{"text":1942,"type":748},"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":1944,"type":748,"marks":1945},"heavy bag",[1946],{"type":790,"attrs":1947},{"href":1948,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1950,"type":748},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1952,"type":748,"marks":1953},"fantastic shape",[1954],{"type":790,"attrs":1955},{"href":1956,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1958,"type":748},". 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":750,"attrs":1960,"content":1961},{"level":865},[1962],{"text":1856,"type":748},{"type":758,"attrs":1964},{"id":1929,"body":1965},[1966],{"url":1967,"_uid":1968,"image":1969,"component":770,"copyright_details":1972},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1970,"alt":1936,"name":7,"focus":48,"title":1936,"filename":1971,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":744,"content":1974},[1975],{"text":1855,"type":748},{"type":750,"attrs":1977,"content":1978},{"level":865},[1979],{"text":1980,"type":748},"Stress Relief",{"type":758,"attrs":1982},{"id":1929,"body":1983},[1984],{"url":1985,"_uid":1986,"image":1987,"component":770,"copyright_details":1991},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1988,"alt":1989,"name":7,"focus":48,"title":1989,"filename":1990,"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":744,"content":1993},[1994,1996,2002,2004,2010],{"text":1995,"type":748},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1997,"type":748,"marks":1998},"unleashing that stress",[1999],{"type":790,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2003,"type":748}," 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":2005,"type":748,"marks":2006},"safe and healthy outlet",[2007],{"type":790,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2011,"type":748}," for anyone who has ever felt the need to just get it all out.",{"type":750,"attrs":2013,"content":2014},{"level":865},[2015],{"text":2016,"type":748},"Mental Wellness",{"type":758,"attrs":2018},{"id":1929,"body":2019},[2020],{"url":2021,"_uid":2022,"image":2023,"component":770,"copyright_details":2026},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2024,"alt":1936,"name":7,"focus":48,"title":1936,"filename":2025,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":744,"content":2028},[2029,2031,2037,2039,2045,2047,2053],{"text":2030,"type":748},"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":2032,"type":748,"marks":2033},"prevent age-related cognitive decline",[2034],{"type":790,"attrs":2035},{"href":2036,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2038,"type":748},". Studies have also shown that as little as ",{"text":2040,"type":748,"marks":2041},"15 minutes per day",[2042],{"type":790,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2046,"type":748}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2048,"type":748,"marks":2049},"regulate your emotional well-being",[2050],{"type":790,"attrs":2051},{"href":2052,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2054,"type":748}," over time with consistent workouts.",{"type":750,"attrs":2056,"content":2057},{"level":865},[2058],{"text":2059,"type":748},"Convenience",{"type":758,"attrs":2061},{"id":1929,"body":2062},[2063],{"url":2064,"_uid":2065,"image":2066,"component":770,"copyright_details":2069},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2067,"alt":1936,"name":7,"focus":48,"title":1936,"filename":2068,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":744,"content":2071},[2072,2074,2080],{"text":2073,"type":748},"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":2075,"type":748,"marks":2076},"boxing training at home",[2077],{"type":790,"attrs":2078},{"href":2079,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2081,"type":748},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":750,"attrs":2083,"content":2084},{"level":752},[2085],{"text":2086,"type":748},"30-Minute Throwdown",{"type":744,"content":2088},[2089,2091,2097,2099,2105,2107,2112],{"text":2090,"type":748},"You can start getting all the benefits of ",{"text":2092,"type":748,"marks":2093},"boxing at home",[2094],{"type":790,"attrs":2095},{"href":2096,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2098,"type":748}," with no equipment at all. ",{"text":2100,"type":748,"marks":2101},"Shadowboxing",[2102],{"type":790,"attrs":2103},{"href":2104,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2106,"type":748}," 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":1944,"type":748,"marks":2108},[2109],{"type":790,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"target":793,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2113,"type":748}," to your home gym can be life-changing.",{"type":750,"attrs":2115,"content":2116},{"level":752},[2117],{"text":1276,"type":748},{"type":744,"content":2119},[2120,2121,2125],{"text":1571,"type":748},{"text":1286,"type":748,"marks":2122},[2123],{"type":790,"attrs":2124},{"href":1301,"uuid":48,"anchor":48,"target":793,"linktype":13},{"text":1578,"type":748},{"type":744,"content":2127},[2128],{"text":1805,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2130,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2135,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2136,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2131,"component":118,"meta_info":2132,"meta_title":7,"block_image":2133,"cover_image":2134,"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":2139,"title":2140,"plugin":43,"description":2141},"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":2143,"alt":2144,"name":7,"focus":48,"title":2144,"filename":2145,"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,[1605],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2154,"created_at":2155,"published_at":2156,"updated_at":2157,"id":2158,"uuid":2159,"content":2160,"slug":2385,"full_slug":2386,"sort_by_date":48,"position":2387,"tag_list":2388,"is_startpage":9,"parent_id":1366,"meta_data":48,"group_id":2389,"first_published_at":2390,"release_id":48,"lang":60,"path":1369,"alternates":2391,"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":2161,"faqs":2162,"title":2154,"topic":2171,"author":1418,"content":2186,"category":2366,"schedule":2374,"component":1351,"meta_info":2375,"cover_image":2379,"description":2383,"contributors":2384},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2163,2167],{"_uid":2164,"answer":2165,"question":2166,"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":2168,"answer":2169,"question":2170,"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":2172,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2184,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2185,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2173,"component":39,"meta_info":2181,"block_image":2182,"cover_image":2183,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2174,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2179,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2180,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2175,"component":118,"meta_info":2176,"meta_title":7,"block_image":2177,"cover_image":2178,"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},[],[],{"type":741,"content":2187},[2188,2193,2197,2202,2206,2211,2215,2241,2246,2250,2255,2259,2264,2268,2273,2286,2291,2304,2309,2313,2318,2322,2327,2331,2336,2340,2345,2349,2354],{"type":750,"attrs":2189,"content":2190},{"level":752},[2191],{"text":2192,"type":748},"Staying Safe While Exercising in the Cold",{"type":744,"content":2194},[2195],{"text":2196,"type":748},"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":750,"attrs":2198,"content":2199},{"level":865},[2200],{"text":2201,"type":748},"Watch the Windchill",{"type":744,"content":2203},[2204],{"text":2205,"type":748},"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":750,"attrs":2207,"content":2208},{"level":865},[2209],{"text":2210,"type":748},"Protect Your Extremities",{"type":744,"content":2212},[2213],{"text":2214,"type":748},"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":885,"content":2216},[2217,2223,2229,2235],{"type":888,"content":2218},[2219],{"type":744,"content":2220},[2221],{"text":2222,"type":748},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":888,"content":2224},[2225],{"type":744,"content":2226},[2227],{"text":2228,"type":748},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":888,"content":2230},[2231],{"type":744,"content":2232},[2233],{"text":2234,"type":748},"Wear a hat or headband that covers your ears",{"type":888,"content":2236},[2237],{"type":744,"content":2238},[2239],{"text":2240,"type":748},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":750,"attrs":2242,"content":2243},{"level":865},[2244],{"text":2245,"type":748},"Wear Layers",{"type":744,"content":2247},[2248],{"text":2249,"type":748},"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":750,"attrs":2251,"content":2252},{"level":865},[2253],{"text":2254,"type":748},"Don’t Forget Sunscreen",{"type":744,"content":2256},[2257],{"text":2258,"type":748},"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":750,"attrs":2260,"content":2261},{"level":752},[2262],{"text":2263,"type":748},"Getting Motivated to Workout in the Cold ",{"type":744,"content":2265},[2266],{"text":2267,"type":748},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":750,"attrs":2269,"content":2270},{"level":865},[2271],{"text":2272,"type":748},"Invest in New Activewear",{"type":744,"content":2274},[2275,2277,2284],{"text":2276,"type":748},"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":2278,"type":748,"marks":2279},"new workout gear",[2280],{"type":790,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"custom":2283,"target":793,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2285,"type":748}," 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":750,"attrs":2287,"content":2288},{"level":865},[2289],{"text":2290,"type":748},"Find a Workout Buddy",{"type":744,"content":2292},[2293,2295,2302],{"text":2294,"type":748},"Accountability! Accountability! Accountability! Finding a ",{"text":2296,"type":748,"marks":2297},"workout buddy",[2298],{"type":790,"attrs":2299},{"href":2300,"uuid":48,"anchor":48,"custom":2301,"target":793,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2303,"type":748}," 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":750,"attrs":2305,"content":2306},{"level":865},[2307],{"text":2308,"type":748},"Benefits of Working Out in the Cold",{"type":744,"content":2310},[2311],{"text":2312,"type":748},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":750,"attrs":2314,"content":2315},{"level":865},[2316],{"text":2317,"type":748},"Combat Seasonal Affective Disorder",{"type":744,"content":2319},[2320],{"text":2321,"type":748},"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":750,"attrs":2323,"content":2324},{"level":865},[2325],{"text":2326,"type":748},"Boost Your Immune System",{"type":744,"content":2328},[2329],{"text":2330,"type":748},"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":750,"attrs":2332,"content":2333},{"level":865},[2334],{"text":2335,"type":748},"Diverse Training Options",{"type":744,"content":2337},[2338],{"text":2339,"type":748},"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":750,"attrs":2341,"content":2342},{"level":865},[2343],{"text":2344,"type":748},"Burn More Calories",{"type":744,"content":2346},[2347],{"text":2348,"type":748},"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":750,"attrs":2350,"content":2351},{"level":752},[2352],{"text":2353,"type":748},"Train Like a Fighter in the Cold",{"type":744,"content":2355},[2356,2358,2364],{"text":2357,"type":748},"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":1286,"type":748,"marks":2359},[2360,2363],{"type":790,"attrs":2361},{"href":1301,"uuid":48,"anchor":48,"custom":2362,"target":793,"linktype":13},{},{"type":1669},{"text":2365,"type":748}," 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":2367,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2372,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2373,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2368,"component":118,"meta_info":2369,"meta_title":7,"block_image":2370,"cover_image":2371,"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":2376,"title":2377,"plugin":43,"description":2378},"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":2380,"alt":2381,"name":7,"focus":7,"title":2381,"filename":2382,"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,[1605],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2393,"created_at":2394,"published_at":2395,"updated_at":2396,"id":2397,"uuid":2398,"content":2399,"slug":2627,"full_slug":2628,"sort_by_date":48,"position":2629,"tag_list":2630,"is_startpage":9,"parent_id":1366,"meta_data":48,"group_id":2631,"first_published_at":2632,"release_id":48,"lang":60,"path":1369,"alternates":2633,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2400,"faqs":2401,"title":2393,"topic":2414,"author":2429,"content":2430,"category":2608,"schedule":2616,"component":1351,"meta_info":2617,"cover_image":2621,"description":2625,"contributors":2626},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2402,2406,2410],{"_uid":2403,"answer":2404,"question":2405,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2407,"answer":2408,"question":2409,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2411,"answer":2412,"question":2413,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2415,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2427,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2428,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2416,"component":39,"meta_info":2424,"block_image":2425,"cover_image":2426,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2417,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2418,"component":118,"meta_info":2419,"meta_title":7,"block_image":2420,"cover_image":2421,"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":741,"content":2431},[2432,2436,2440,2444,2448,2462,2510,2524,2529,2553,2587,2591,2595,2605],{"type":750,"attrs":2433,"content":2434},{"level":752},[2435],{"text":2405,"type":748},{"type":744,"content":2437},[2438],{"text":2439,"type":748},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":744,"content":2441},[2442],{"text":2443,"type":748},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":750,"attrs":2445,"content":2446},{"level":752},[2447],{"text":2409,"type":748},{"type":744,"content":2449},[2450,2452,2460],{"text":2451,"type":748},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2453,"type":748,"marks":2454},"National Academy of Sports Medicine",[2455,2459],{"type":790,"attrs":2456},{"href":2457,"uuid":48,"anchor":48,"custom":2458,"target":793,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1669},{"text":2461,"type":748}," has a few exercise-related symptoms of overtraining:",{"type":2463,"attrs":2464,"content":2467},"ordered_list",{"order":2465},{"order":2466},1,[2468,2474,2480,2486,2492,2498,2504],{"type":888,"content":2469},[2470],{"type":744,"content":2471},[2472],{"text":2473,"type":748},"A plateau or decline in workout performance or progress",{"type":888,"content":2475},[2476],{"type":744,"content":2477},[2478],{"text":2479,"type":748},"A perception of increased exertion during “normal” or “easy” workouts",{"type":888,"content":2481},[2482],{"type":744,"content":2483},[2484],{"text":2485,"type":748},"Excessive sweating or overheating",{"type":888,"content":2487},[2488],{"type":744,"content":2489},[2490],{"text":2491,"type":748},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":888,"content":2493},[2494],{"type":744,"content":2495},[2496],{"text":2497,"type":748},"A lack of feeling “refreshed” after regular rest and recovery",{"type":888,"content":2499},[2500],{"type":744,"content":2501},[2502],{"text":2503,"type":748},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":888,"content":2505},[2506],{"type":744,"content":2507},[2508],{"text":2509,"type":748},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":744,"content":2511},[2512,2514,2522],{"text":2513,"type":748},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2515,"type":748,"marks":2516},"FightCamp App",[2517,2521],{"type":790,"attrs":2518},{"href":2519,"uuid":48,"anchor":48,"custom":2520,"target":793,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1669},{"text":2523,"type":748}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":750,"attrs":2525,"content":2526},{"level":752},[2527],{"text":2528,"type":748},"A Day of Rest",{"type":744,"content":2530},[2531,2533,2541,2543,2551],{"text":2532,"type":748},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2534,"type":748,"marks":2535},"Aaron",[2536,2540],{"type":790,"attrs":2537},{"href":2538,"uuid":48,"anchor":48,"custom":2539,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1669},{"text":2542,"type":748}," and ",{"text":2544,"type":748,"marks":2545},"Flo",[2546,2550],{"type":790,"attrs":2547},{"href":2548,"uuid":48,"anchor":48,"custom":2549,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1669},{"text":2552,"type":748},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":744,"content":2554},[2555,2557,2565,2567,2575,2577,2585],{"text":2556,"type":748},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2558,"type":748,"marks":2559},"researchers",[2560,2564],{"type":790,"attrs":2561},{"href":2562,"uuid":48,"anchor":48,"custom":2563,"target":793,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1669},{"text":2566,"type":748}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2568,"type":748,"marks":2569},"FightCamp Trainers",[2570,2574],{"type":790,"attrs":2571},{"href":2572,"uuid":48,"anchor":48,"custom":2573,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1669},{"text":2576,"type":748}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2578,"type":748,"marks":2579},"neurological connections",[2580,2584],{"type":790,"attrs":2581},{"href":2582,"uuid":48,"anchor":48,"custom":2583,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1669},{"text":2586,"type":748},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":744,"content":2588},[2589],{"text":2590,"type":748},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":750,"attrs":2592,"content":2593},{"level":752},[2594],{"text":1276,"type":748},{"type":744,"content":2596},[2597,2598,2604],{"text":1571,"type":748},{"text":1286,"type":748,"marks":2599},[2600,2603],{"type":790,"attrs":2601},{"href":1301,"uuid":48,"anchor":48,"custom":2602,"target":793,"linktype":13},{},{"type":1669},{"text":1801,"type":748},{"type":744,"content":2606},[2607],{"text":1805,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2609,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2614,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2615,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2610,"component":118,"meta_info":2611,"meta_title":7,"block_image":2612,"cover_image":2613,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2618,"title":2619,"plugin":43,"description":2620},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2622,"alt":2623,"name":7,"focus":7,"title":2623,"filename":2624,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1605],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2635,"created_at":2636,"published_at":2637,"updated_at":2638,"id":2639,"uuid":2640,"content":2641,"slug":2914,"full_slug":2915,"sort_by_date":48,"position":2916,"tag_list":2917,"is_startpage":9,"parent_id":1366,"meta_data":48,"group_id":2918,"first_published_at":2919,"release_id":48,"lang":60,"path":1369,"alternates":2920,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2642,"faqs":2643,"title":2656,"topic":2657,"author":2672,"content":2673,"category":2896,"schedule":1814,"component":1351,"meta_info":2904,"cover_image":2908,"description":2912,"contributors":2913},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2644,2648,2652],{"_uid":2645,"answer":2646,"question":2647,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2649,"answer":2650,"question":2651,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2653,"answer":2654,"question":2655,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2658,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2670,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2671,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2659,"component":39,"meta_info":2667,"block_image":2668,"cover_image":2669,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2660,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2665,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2666,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2661,"component":118,"meta_info":2662,"meta_title":7,"block_image":2663,"cover_image":2664,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":741,"content":2674},[2675,2679,2684,2696,2710,2715,2735,2739,2744,2761,2765,2785,2789,2794,2809,2813,2818,2842,2847,2861,2865,2879,2883,2893],{"type":744,"content":2676},[2677],{"text":2678,"type":748},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":750,"attrs":2680,"content":2681},{"level":752},[2682],{"text":2683,"type":748},"Floyd “Money” Mayweather Jr.",{"type":758,"attrs":2685},{"id":2686,"body":2687},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2688],{"url":2689,"_uid":2690,"image":2691,"component":770,"copyright_details":2695},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2692,"alt":2693,"name":7,"focus":7,"title":2693,"filename":2694,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":744,"content":2697},[2698,2700,2708],{"text":2699,"type":748},"Regarded as the best technical boxer of this age, ",{"text":2701,"type":748,"marks":2702},"Floyd Mayweather Jr.",[2703,2707],{"type":790,"attrs":2704},{"href":2705,"uuid":48,"anchor":48,"custom":2706,"target":793,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1669},{"text":2709,"type":748}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":750,"attrs":2711,"content":2712},{"level":865},[2713],{"text":2714,"type":748},"The Philly Shell",{"type":885,"content":2716},[2717,2723,2729],{"type":888,"content":2718},[2719],{"type":744,"content":2720},[2721],{"text":2722,"type":748},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":888,"content":2724},[2725],{"type":744,"content":2726},[2727],{"text":2728,"type":748},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":888,"content":2730},[2731],{"type":744,"content":2732},[2733],{"text":2734,"type":748},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":744,"content":2736},[2737],{"text":2738,"type":748},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":750,"attrs":2740,"content":2741},{"level":752},[2742],{"text":2743,"type":748},"Pernell “Sweet Pea” Whitaker",{"type":758,"attrs":2745},{"id":2686,"body":2746},[2747],{"url":2748,"_uid":2749,"image":2750,"component":770,"copyright_details":2754},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2751,"alt":2752,"name":7,"focus":7,"title":2752,"filename":2753,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2755],{"_uid":2756,"link":2757,"title":2759,"component":2760},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2758,"target":793,"linktype":13,"fieldtype":14,"cached_url":2758},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":744,"content":2762},[2763],{"text":2764,"type":748},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":885,"content":2766},[2767,2773,2779],{"type":888,"content":2768},[2769],{"type":744,"content":2770},[2771],{"text":2772,"type":748},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":888,"content":2774},[2775],{"type":744,"content":2776},[2777],{"text":2778,"type":748},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":888,"content":2780},[2781],{"type":744,"content":2782},[2783],{"text":2784,"type":748},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":744,"content":2786},[2787],{"text":2788,"type":748},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":750,"attrs":2790,"content":2791},{"level":752},[2792],{"text":2793,"type":748},"Muhammad Ali",{"type":758,"attrs":2795},{"id":2686,"body":2796},[2797],{"url":2798,"_uid":2799,"image":2800,"component":770,"copyright_details":2803},{"id":7,"url":7,"linktype":764,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2801,"alt":2693,"name":7,"focus":7,"title":2693,"filename":2802,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2804],{"_uid":2805,"link":2806,"title":2808,"component":2760},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2807,"target":793,"linktype":13,"fieldtype":14,"cached_url":2807},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":744,"content":2810},[2811],{"text":2812,"type":748},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":750,"attrs":2814,"content":2815},{"level":865},[2816],{"text":2817,"type":748},"The Ali Shuffle",{"type":885,"content":2819},[2820,2836],{"type":888,"content":2821},[2822],{"type":744,"content":2823},[2824,2826,2834],{"text":2825,"type":748},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2827,"type":748,"marks":2828},"To do the Ali Shuffle",[2829,2833],{"type":790,"attrs":2830},{"href":2831,"uuid":48,"anchor":48,"custom":2832,"target":793,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1669},{"text":2835,"type":748},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":888,"content":2837},[2838],{"type":744,"content":2839},[2840],{"text":2841,"type":748},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":750,"attrs":2843,"content":2844},{"level":865},[2845],{"text":2846,"type":748},"The Rope a Dope",{"type":885,"content":2848},[2849,2855],{"type":888,"content":2850},[2851],{"type":744,"content":2852},[2853],{"text":2854,"type":748},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":888,"content":2856},[2857],{"type":744,"content":2858},[2859],{"text":2860,"type":748},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":744,"content":2862},[2863],{"text":2864,"type":748},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":744,"content":2866},[2867,2869,2877],{"text":2868,"type":748},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2870,"type":748,"marks":2871},"FightCamp Community",[2872,2876],{"type":790,"attrs":2873},{"href":2874,"uuid":48,"anchor":48,"custom":2875,"target":793,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1669},{"text":2878,"type":748},"!",{"type":750,"attrs":2880,"content":2881},{"level":752},[2882],{"text":1276,"type":748},{"type":744,"content":2884},[2885,2886,2892],{"text":1571,"type":748},{"text":1286,"type":748,"marks":2887},[2888,2891],{"type":790,"attrs":2889},{"href":1301,"uuid":48,"anchor":48,"custom":2890,"target":793,"linktype":13},{},{"type":1669},{"text":1578,"type":748},{"type":744,"content":2894},[2895],{"text":1805,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2897,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2902,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2903,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2898,"component":118,"meta_info":2899,"meta_title":7,"block_image":2900,"cover_image":2901,"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":2905,"title":2906,"plugin":43,"description":2907},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2909,"alt":2910,"name":7,"focus":7,"title":2910,"filename":2911,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1605],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1351,"created_at":2922,"published_at":2923,"updated_at":2924,"id":2925,"uuid":2926,"content":2927,"slug":1351,"full_slug":2948,"sort_by_date":48,"position":446,"tag_list":2949,"is_startpage":9,"parent_id":2950,"meta_data":48,"group_id":2951,"first_published_at":2952,"release_id":48,"lang":60,"path":7,"alternates":2953,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2928,"component":2929,"meta_info":2930,"custom_content_list":2932},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2931,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2933,2938,2943],{"_uid":2934,"label":2935,"value":2936,"dev_id":2937,"component":748},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2939,"label":2940,"value":2941,"dev_id":2942,"component":748},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2944,"label":2945,"value":2946,"dev_id":2947,"component":748},"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",[],1787013264184]