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There are five (5) main muscles that make up the core. They are the (1) transverse abdominis, (2) the internal and external obliques, (3) the diaphragm, (4) the erector spinae, and (5) the muscle that looks like a six-pack...the rectus abdominis.","What are six-pack abs?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"0f17f080-f2e8-47e1-8ebc-972ee990b0bf","Everyone is born with a rectus abdominis. In order to see it, you need to lower your body fat. You can do this with your nutrition plan and your exercise routine. You get strong in the gym, but your abs get lean in the kitchen.","How can I get a six-pack?",{"_uid":676,"answer":677,"question":678,"component":670},"03f148e3-5151-489c-b55d-7c3b8ea4a97f","The secret to getting six-pack abs is discipline. You need to have discipline with your food intake. It’s very easy to stray away from healthy eating. Temptation is looming over you at all times. Having discipline is the secret to reaching most goals.","What is the secret to getting six-pack abs?",{"_uid":680,"answer":681,"question":682,"component":670},"655b8ef0-119d-4191-950d-db9dfe5ecc64","The answer is both, but the kitchen is more important. You need to eat healthy food to lower your body fat, and you need quality food for the energy to do your ab workout in the gym. Without those two things, what you do in the gym won’t be as effective. Once your food intake is fueling you properly, the ab workout in the gym will pay off.","Are abs made in the kitchen or gym?",{"_uid":684,"answer":685,"question":686,"component":670},"5f28db11-d2c0-4c7c-8a50-fb3142f470e8","Since the core muscles as a whole are vital to our activities of daily living, I believe it is important to train the core three to four times per week. Workouts like boxing and kickboxing naturally work the core, and all fighters always end a training session with abs. Having a strong core will not only give you the desired look of a six-pack, but it will also help prevent back pain and maintain good posture.","How often should I do a six-pack workout?",{"_uid":688,"answer":689,"question":690,"component":670},"f1d1a46e-739f-427b-99de-18bc5d3a9ab3","When it comes to lowering body fat, it’s more about what you don’t eat! Someone trying to reduce body fat should avoid processed carbohydrates, sugar, saturated fat, and salt. All of these foods increase body fat and water retention. Be mindful of certain supplements that may increase water retention like creatine and whey protein. Always eat a lot of green leafy vegetables and high-quality protein, and don’t forget to drink loads of water.","What foods should I eat to get a six-pack?",{"_uid":692,"answer":693,"question":694,"component":670},"e83aec53-ca4c-411f-8139-563705f1720e","The exercise that will give you the biggest bang for your six-pack buck is the simple elbow plank. Master this move and hold the elbow plank for as long as you can. In addition to working just about every muscle in the core, it works many muscles in the legs, arms, and chest.","What is the best exercise to get a six-pack?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":113,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":735,"content":736},"doc",[737,743,750,755,766,770,775,779,784,787,792,795,800,803,808,811,816,820,829,833,870,876],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"As a dancer and mixed martial artist, keeping my body in performing shape comes with the territory. Having “six-pack” abs is a by-product of that. I get questions daily about how someone can get a six-pack and they usually want a six-pack as fast as possible. Before I answer them, here is a quick lesson about the muscles in the core.","text",{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":749,"type":742},"What Are Six Pack Abs?",{"type":738,"content":751},[752,753],{"text":668,"type":742},{"type":754},"hard_break",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"3e608e29-4a1c-4c85-b662-e06f81bd29bc",[760],{"_uid":761,"image":762,"component":765},"i-bdf6a6bd-1de7-4d0d-bbe4-bd6dc6835655",{"id":763,"alt":722,"name":7,"focus":48,"title":722,"filename":764,"copyright":7,"fieldtype":50},3374312,"https://a.storyblok.com/f/115220/1100x1100/28e8f7592c/fightcamp_trainer_flo_master.jpg","content_image",{"type":738,"content":767},[768],{"text":769,"type":742},"Here are the TOP SIX questions about six-pack abs that I get:",{"type":744,"attrs":771,"content":772},{"level":746},[773],{"text":774,"type":742},"1. “How can I get a six-pack like you, Flo?”",{"type":738,"content":776},[777],{"text":778,"type":742},"I always say, “You have a six-pack!” Everyone is born with a rectus abdominis. In order to see it, you need to lower your body fat. You can do this with your nutrition plan and your exercise routine. You get strong in the gym, but your abs get lean in the kitchen.",{"type":744,"attrs":780,"content":781},{"level":746},[782],{"text":783,"type":742},"2. “What is the secret to getting six-pack abs?”",{"type":738,"content":785},[786],{"text":677,"type":742},{"type":744,"attrs":788,"content":789},{"level":746},[790],{"text":791,"type":742},"3. “Are abs made in the kitchen or the gym?”",{"type":738,"content":793},[794],{"text":681,"type":742},{"type":744,"attrs":796,"content":797},{"level":746},[798],{"text":799,"type":742},"4. “How often should I do a six-pack workout?”",{"type":738,"content":801},[802],{"text":685,"type":742},{"type":744,"attrs":804,"content":805},{"level":746},[806],{"text":807,"type":742},"5. “What foods should I eat to get a six-pack?”",{"type":738,"content":809},[810],{"text":689,"type":742},{"type":744,"attrs":812,"content":813},{"level":746},[814],{"text":815,"type":742},"6. “If I only have time for one exercise, what is the best one for six-pack abs?”",{"type":738,"content":817},[818,819],{"text":693,"type":742},{"type":754},{"type":756,"attrs":821},{"id":758,"body":822},[823],{"_uid":824,"image":825,"component":765},"i-ca25479a-d8a3-4fae-b786-57592c8c6608",{"id":826,"alt":827,"name":7,"focus":48,"title":827,"filename":828,"copyright":7,"fieldtype":50},3374364,"Boxing Stance","https://a.storyblok.com/f/115220/1100x1100/a9baf11351/boxer_stance.jpg",{"type":738,"content":830},[831],{"text":832,"type":742},"As you can tell from my answers, the recipe for six-pack abs is pretty simple. Make sure your nutrition is on point and dial up your discipline. You’ll lean down and your six-pack will make an appearance.",{"type":738,"content":834},[835,837,843,851,856,858,862,868],{"text":836,"type":742},"For ab and core workouts and exercises that can have you training and developing your six-pack abs, check out all the FightCamp ",{"text":838,"type":742,"marks":839}," ",[840],{"type":841,"attrs":842},"styled",{"class":7},{"text":844,"type":742,"marks":845},"workouts",[846],{"type":847,"attrs":848},"link",{"href":849,"uuid":48,"anchor":48,"target":850,"linktype":48},"https://www.joinfightcamp.com/workouts","_blank",{"text":852,"type":742,"marks":853},"  ",[854],{"type":841,"attrs":855},{"class":7},{"text":857,"type":742},"on our app or ",{"text":838,"type":742,"marks":859},[860],{"type":841,"attrs":861},{"class":7},{"text":863,"type":742,"marks":864},"YouTube channel",[865],{"type":847,"attrs":866},{"href":867,"uuid":48,"anchor":48,"target":850,"linktype":48},"https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ",{"text":869,"type":742},".",{"type":744,"attrs":871,"content":873},{"level":872},3,[874],{"text":875,"type":742},"Related Articles",{"type":738,"content":877},[878,884,885],{"text":879,"type":742,"marks":880},"BEST Boxing Diet Plan",[881],{"type":847,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"type":754},{"text":886,"type":742,"marks":887},"What To Eat Before a Boxing Workout",[888],{"type":847,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":892,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":897,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":893,"component":118,"meta_info":894,"meta_title":7,"block_image":895,"cover_image":896,"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},[],[],"2021-04-15 00:00","article",{"_uid":902,"title":657,"plugin":43,"description":903},"7b3664e1-0574-4221-9d49-4c94e9dcc728","Want a six-pack? FightCamp Trainer Flo Master answers the TOP 6 FAQs he is asked about his six pack abs. Here are his secrets and tips...",{"id":905,"alt":906,"name":7,"focus":48,"title":906,"filename":907,"copyright":7,"fieldtype":50},3374224,"How To Get Six Pack Abs","https://a.storyblok.com/f/115220/2400x990/fb6e0a2ada/how-to-get-six-pack-abs.jpg",[],"top-6-six-faqs-how-to-get-six-pack-abs","blogs/top-6-six-faqs-how-to-get-six-pack-abs",-770,[],60887917,"f17050fc-10e5-47a9-97bf-f4c5122c8b82","2021-04-15T08:41:00.000Z",[],["Reactive",918],[919,1166,1389,1623,1902,2322],{"name":920,"created_at":921,"published_at":922,"updated_at":923,"id":924,"uuid":925,"content":926,"slug":1157,"full_slug":1158,"sort_by_date":48,"position":1159,"tag_list":1160,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1162,"first_published_at":1163,"release_id":48,"lang":60,"path":1164,"alternates":1165,"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":927,"faqs":928,"title":920,"topic":937,"author":952,"content":953,"category":1138,"schedule":1146,"component":900,"meta_info":1147,"cover_image":1151,"description":1155,"contributors":1156},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[929,933],{"_uid":930,"answer":931,"question":932,"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":934,"answer":935,"question":936,"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":938,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":950,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":939,"component":39,"meta_info":947,"block_image":948,"cover_image":949,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":940,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":945,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":941,"component":118,"meta_info":942,"meta_title":7,"block_image":943,"cover_image":944,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":954},[955,960,964,969,973,978,982,1010,1015,1019,1024,1028,1033,1037,1042,1055,1060,1073,1078,1082,1087,1091,1096,1100,1105,1109,1114,1118,1123],{"type":744,"attrs":956,"content":957},{"level":746},[958],{"text":959,"type":742},"Staying Safe While Exercising in the Cold",{"type":738,"content":961},[962],{"text":963,"type":742},"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":744,"attrs":965,"content":966},{"level":872},[967],{"text":968,"type":742},"Watch the Windchill",{"type":738,"content":970},[971],{"text":972,"type":742},"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":744,"attrs":974,"content":975},{"level":872},[976],{"text":977,"type":742},"Protect Your Extremities",{"type":738,"content":979},[980],{"text":981,"type":742},"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":983,"content":984},"bullet_list",[985,992,998,1004],{"type":986,"content":987},"list_item",[988],{"type":738,"content":989},[990],{"text":991,"type":742},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":986,"content":993},[994],{"type":738,"content":995},[996],{"text":997,"type":742},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":986,"content":999},[1000],{"type":738,"content":1001},[1002],{"text":1003,"type":742},"Wear a hat or headband that covers your ears",{"type":986,"content":1005},[1006],{"type":738,"content":1007},[1008],{"text":1009,"type":742},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":744,"attrs":1011,"content":1012},{"level":872},[1013],{"text":1014,"type":742},"Wear Layers",{"type":738,"content":1016},[1017],{"text":1018,"type":742},"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":744,"attrs":1020,"content":1021},{"level":872},[1022],{"text":1023,"type":742},"Don’t Forget Sunscreen",{"type":738,"content":1025},[1026],{"text":1027,"type":742},"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":744,"attrs":1029,"content":1030},{"level":746},[1031],{"text":1032,"type":742},"Getting Motivated to Workout in the Cold ",{"type":738,"content":1034},[1035],{"text":1036,"type":742},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":744,"attrs":1038,"content":1039},{"level":872},[1040],{"text":1041,"type":742},"Invest in New Activewear",{"type":738,"content":1043},[1044,1046,1053],{"text":1045,"type":742},"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":1047,"type":742,"marks":1048},"new workout gear",[1049],{"type":847,"attrs":1050},{"href":1051,"uuid":48,"anchor":48,"custom":1052,"target":850,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1054,"type":742}," 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":744,"attrs":1056,"content":1057},{"level":872},[1058],{"text":1059,"type":742},"Find a Workout Buddy",{"type":738,"content":1061},[1062,1064,1071],{"text":1063,"type":742},"Accountability! Accountability! Accountability! Finding a ",{"text":1065,"type":742,"marks":1066},"workout buddy",[1067],{"type":847,"attrs":1068},{"href":1069,"uuid":48,"anchor":48,"custom":1070,"target":850,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1072,"type":742}," 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":744,"attrs":1074,"content":1075},{"level":872},[1076],{"text":1077,"type":742},"Benefits of Working Out in the Cold",{"type":738,"content":1079},[1080],{"text":1081,"type":742},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":744,"attrs":1083,"content":1084},{"level":872},[1085],{"text":1086,"type":742},"Combat Seasonal Affective Disorder",{"type":738,"content":1088},[1089],{"text":1090,"type":742},"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":744,"attrs":1092,"content":1093},{"level":872},[1094],{"text":1095,"type":742},"Boost Your Immune System",{"type":738,"content":1097},[1098],{"text":1099,"type":742},"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":744,"attrs":1101,"content":1102},{"level":872},[1103],{"text":1104,"type":742},"Diverse Training Options",{"type":738,"content":1106},[1107],{"text":1108,"type":742},"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":744,"attrs":1110,"content":1111},{"level":872},[1112],{"text":1113,"type":742},"Burn More Calories",{"type":738,"content":1115},[1116],{"text":1117,"type":742},"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":744,"attrs":1119,"content":1120},{"level":746},[1121],{"text":1122,"type":742},"Train Like a Fighter in the Cold",{"type":738,"content":1124},[1125,1127,1136],{"text":1126,"type":742},"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":1128,"type":742,"marks":1129},"FightCamp",[1130,1134],{"type":847,"attrs":1131},{"href":1132,"uuid":48,"anchor":48,"custom":1133,"target":850,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1135},"underline",{"text":1137,"type":742}," 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":1139,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1140,"component":118,"meta_info":1141,"meta_title":7,"block_image":1142,"cover_image":1143,"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":1148,"title":1149,"plugin":43,"description":1150},"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":1152,"alt":1153,"name":7,"focus":7,"title":1153,"filename":1154,"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,[1161],"featured","dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z","training/{{story.slug}}",[],{"name":1167,"created_at":1168,"published_at":1169,"updated_at":1170,"id":1171,"uuid":1172,"content":1173,"slug":1383,"full_slug":1384,"sort_by_date":48,"position":1385,"tag_list":1386,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1387,"first_published_at":1169,"release_id":48,"lang":60,"path":1164,"alternates":1388,"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":1174,"faqs":1175,"title":1167,"topic":1192,"author":1207,"content":1208,"category":1364,"schedule":1372,"component":900,"meta_info":1373,"cover_image":1377,"description":1381,"contributors":1382},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1176,1180,1184,1188],{"_uid":1177,"answer":1178,"question":1179,"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":1181,"answer":1182,"question":1183,"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":1185,"answer":1186,"question":1187,"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":1189,"answer":1190,"question":1191,"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":1193,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1205,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1194,"component":39,"meta_info":1202,"block_image":1203,"cover_image":1204,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1195,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1196,"component":118,"meta_info":1197,"meta_title":7,"block_image":1198,"cover_image":1199,"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":735,"content":1209},[1210,1214,1228,1232,1237,1240,1245,1250,1254,1259,1263,1268,1272,1277,1281,1286,1300,1304,1308,1312,1316,1321,1325,1339,1343,1348,1360],{"type":738,"content":1211},[1212],{"text":1213,"type":742},"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":738,"content":1215},[1216,1218,1226],{"text":1217,"type":742},"Running for boxers is a critical element of ",{"text":1219,"type":742,"marks":1220},"roadwork drills",[1221,1225],{"type":847,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"custom":1224,"target":850,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1135},{"text":1227,"type":742}," 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":738,"content":1229},[1230],{"text":1231,"type":742},"“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":744,"attrs":1233,"content":1234},{"level":746},[1235],{"text":1236,"type":742},"Is Running Good for Boxing?",{"type":738,"content":1238},[1239],{"text":1178,"type":742},{"type":744,"attrs":1241,"content":1242},{"level":746},[1243],{"text":1244,"type":742},"Benefits of Running for Boxers",{"type":744,"attrs":1246,"content":1247},{"level":872},[1248],{"text":1249,"type":742},"Builds Endurance & Stamina",{"type":738,"content":1251},[1252],{"text":1253,"type":742},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":744,"attrs":1255,"content":1256},{"level":872},[1257],{"text":1258,"type":742},"Improves Cardiovascular System",{"type":738,"content":1260},[1261],{"text":1262,"type":742},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":744,"attrs":1264,"content":1265},{"level":872},[1266],{"text":1267,"type":742},"Strengthens Lower Body",{"type":738,"content":1269},[1270],{"text":1271,"type":742},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":744,"attrs":1273,"content":1274},{"level":872},[1275],{"text":1276,"type":742},"Teaches Discipline",{"type":738,"content":1278},[1279],{"text":1280,"type":742},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":744,"attrs":1282,"content":1283},{"level":872},[1284],{"text":1285,"type":742},"Enhances Mental Clarity",{"type":738,"content":1287},[1288,1290,1298],{"text":1289,"type":742},"Much like boxing, running can be a form of ",{"text":1291,"type":742,"marks":1292},"meditative movement",[1293,1297],{"type":847,"attrs":1294},{"href":1295,"uuid":48,"anchor":48,"custom":1296,"target":850,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1135},{"text":1299,"type":742}," that clears your head and focuses your mind.",{"type":744,"attrs":1301,"content":1302},{"level":746},[1303],{"text":1187,"type":742},{"type":738,"content":1305},[1306],{"text":1307,"type":742},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":738,"content":1309},[1310],{"text":1311,"type":742},"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":738,"content":1313},[1314],{"text":1315,"type":742},"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":744,"attrs":1317,"content":1318},{"level":746},[1319],{"text":1320,"type":742},"How Long Should I Be Running for Boxing?",{"type":738,"content":1322},[1323],{"text":1324,"type":742},"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":738,"content":1326},[1327,1329,1337],{"text":1328,"type":742},"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":1330,"type":742,"marks":1331},"10 minutes of running",[1332,1336],{"type":847,"attrs":1333},{"href":1334,"uuid":48,"anchor":48,"custom":1335,"target":850,"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":1135},{"text":1338,"type":742}," 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":738,"content":1340},[1341],{"text":1342,"type":742},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":744,"attrs":1344,"content":1345},{"level":746},[1346],{"text":1347,"type":742},"Train Like a Fighter",{"type":738,"content":1349},[1350,1352,1358],{"text":1351,"type":742},"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":1128,"type":742,"marks":1353},[1354,1357],{"type":847,"attrs":1355},{"href":1132,"uuid":48,"anchor":48,"custom":1356,"target":850,"linktype":13},{},{"type":1135},{"text":1359,"type":742}," 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":738,"content":1361},[1362],{"text":1363,"type":742},"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":1365,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1370,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1371,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1366,"component":118,"meta_info":1367,"meta_title":7,"block_image":1368,"cover_image":1369,"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":1374,"title":1375,"plugin":43,"description":1376},"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":1378,"alt":1379,"name":7,"focus":7,"title":1379,"filename":1380,"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,[1161],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1390,"created_at":1391,"published_at":1392,"updated_at":1393,"id":1394,"uuid":1395,"content":1396,"slug":1616,"full_slug":1617,"sort_by_date":48,"position":1618,"tag_list":1619,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1620,"first_published_at":1621,"release_id":48,"lang":60,"path":1164,"alternates":1622,"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":1397,"faqs":1398,"title":1390,"topic":1419,"author":952,"content":1434,"category":1598,"schedule":1606,"component":900,"meta_info":1607,"cover_image":1611,"description":1610,"contributors":1615},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1399,1403,1407,1411,1415],{"_uid":1400,"answer":1401,"question":1402,"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":1404,"answer":1405,"question":1406,"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":1408,"answer":1409,"question":1410,"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":1412,"answer":1413,"question":1414,"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":1416,"answer":1417,"question":1418,"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":1420,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1432,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1433,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1421,"component":39,"meta_info":1429,"block_image":1430,"cover_image":1431,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1422,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1427,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1428,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1423,"component":118,"meta_info":1424,"meta_title":7,"block_image":1425,"cover_image":1426,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":1435},[1436,1440,1444,1448,1461,1465,1469,1474,1487,1500,1505,1516,1520,1542,1547,1558,1571,1576,1580,1584,1594],{"type":738,"content":1437},[1438],{"text":1439,"type":742},"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":738,"content":1441},[1442],{"text":1443,"type":742},"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":744,"attrs":1445,"content":1446},{"level":746},[1447],{"text":1402,"type":742},{"type":738,"content":1449},[1450,1452,1459],{"text":1451,"type":742},"According to the ",{"text":1453,"type":742,"marks":1454},"Mayo Clinic",[1455],{"type":847,"attrs":1456},{"href":1457,"uuid":48,"anchor":48,"custom":1458,"target":850,"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":1460,"type":742},", 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":738,"content":1462},[1463],{"text":1464,"type":742},"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":738,"content":1466},[1467],{"text":1468,"type":742},"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":744,"attrs":1470,"content":1471},{"level":746},[1472],{"text":1473,"type":742},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":756,"attrs":1475},{"id":1476,"body":1477},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1478],{"url":1479,"_uid":1481,"image":1482,"component":765,"copyright_details":1486},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1483,"alt":1484,"name":7,"focus":48,"title":1484,"filename":1485,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":738,"content":1488},[1489,1491,1498],{"text":1490,"type":742},"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":1492,"type":742,"marks":1493},"burn more calories",[1494],{"type":847,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":850,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1499,"type":742}," even after you’re done working out.",{"type":744,"attrs":1501,"content":1502},{"level":746},[1503],{"text":1504,"type":742},"Kickboxing Is A Full Body Workout",{"type":756,"attrs":1506},{"id":1476,"body":1507},[1508],{"url":1509,"_uid":1510,"image":1511,"component":765,"copyright_details":1515},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":738,"content":1517},[1518],{"text":1519,"type":742},"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":738,"content":1521},[1522,1524,1531,1533,1540],{"text":1523,"type":742},"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":1525,"type":742,"marks":1526},"all-level lower body workout",[1527],{"type":847,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"custom":1530,"target":850,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1532,"type":742}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1534,"type":742,"marks":1535},"upper body workout",[1536],{"type":847,"attrs":1537},{"href":1538,"uuid":48,"anchor":48,"custom":1539,"target":850,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1541,"type":742}," led by Flo Master.",{"type":744,"attrs":1543,"content":1544},{"level":746},[1545],{"text":1546,"type":742},"Boxing Can Be Low-Impact",{"type":756,"attrs":1548},{"id":1476,"body":1549},[1550],{"url":1551,"_uid":1552,"image":1553,"component":765,"copyright_details":1557},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1554,"alt":1555,"name":7,"focus":48,"title":1555,"filename":1556,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":738,"content":1559},[1560,1562,1569],{"text":1561,"type":742},"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":1563,"type":742,"marks":1564},"shadowboxing",[1565],{"type":847,"attrs":1566},{"href":1567,"uuid":48,"anchor":48,"custom":1568,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1570,"type":742}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":744,"attrs":1572,"content":1573},{"level":746},[1574],{"text":1575,"type":742},"Kick Boring Cardio To The Curb",{"type":738,"content":1577},[1578],{"text":1579,"type":742},"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":744,"attrs":1581,"content":1582},{"level":746},[1583],{"text":1347,"type":742},{"type":738,"content":1585},[1586,1587,1592],{"text":1351,"type":742},{"text":1128,"type":742,"marks":1588},[1589],{"type":847,"attrs":1590},{"href":1132,"uuid":48,"anchor":48,"custom":1591,"target":850,"linktype":13},{},{"text":1593,"type":742}," 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":738,"content":1595},[1596],{"text":1597,"type":742},"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":1599,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1604,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1605,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1600,"component":118,"meta_info":1601,"meta_title":7,"block_image":1602,"cover_image":1603,"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":1608,"title":1609,"plugin":43,"description":1610},"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":1612,"alt":1613,"name":7,"focus":48,"title":1613,"filename":1614,"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,[1161],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1624,"created_at":1625,"published_at":1626,"updated_at":1627,"id":1628,"uuid":1629,"content":1630,"slug":1896,"full_slug":1897,"sort_by_date":48,"position":1898,"tag_list":1899,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1900,"first_published_at":1626,"release_id":48,"lang":60,"path":1164,"alternates":1901,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1631,"faqs":1632,"title":1624,"topic":1653,"author":1668,"content":1669,"category":1877,"schedule":1885,"component":900,"meta_info":1886,"cover_image":1890,"description":1894,"contributors":1895},"21563324-6383-4226-86da-b9779cd26bde",[1633,1637,1641,1645,1649],{"_uid":1634,"answer":1635,"question":1636,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1638,"answer":1639,"question":1640,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1642,"answer":1643,"question":1644,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1646,"answer":1647,"question":1648,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1650,"answer":1651,"question":1652,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1654,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1666,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1667,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1655,"component":39,"meta_info":1663,"block_image":1664,"cover_image":1665,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1656,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1661,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1657,"component":118,"meta_info":1658,"meta_title":7,"block_image":1659,"cover_image":1660,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1670},[1671,1684,1696,1701,1705,1739,1744,1748,1762,1789,1794,1798,1834,1851,1856,1860,1864,1874],{"type":738,"content":1672},[1673,1675,1682],{"text":1674,"type":742},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1676,"type":742,"marks":1677},"close-range",[1678],{"type":847,"attrs":1679},{"href":1680,"uuid":48,"anchor":48,"custom":1681,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1683,"type":742}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":756,"attrs":1685},{"id":1686,"body":1687},"52fa91c7-90bf-43d9-8857-79752817914b",[1688],{"url":1689,"_uid":1690,"image":1691,"component":765,"copyright_details":1695},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1692,"alt":1693,"name":7,"focus":48,"title":1693,"filename":1694,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":744,"attrs":1697,"content":1698},{"level":746},[1699],{"text":1700,"type":742},"Rolling Punch Drill",{"type":738,"content":1702},[1703],{"text":1704,"type":742},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":983,"content":1706},[1707,1713,1719,1725],{"type":986,"content":1708},[1709],{"type":738,"content":1710},[1711],{"text":1712,"type":742},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":986,"content":1714},[1715],{"type":738,"content":1716},[1717],{"text":1718,"type":742},"Bend your knees until your thigh muscles are supporting your weight",{"type":986,"content":1720},[1721],{"type":738,"content":1722},[1723],{"text":1724,"type":742},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":986,"content":1726},[1727,1731],{"type":738,"content":1728},[1729],{"text":1730,"type":742},"Develop a steady rhythm, and then start mixing punches in",{"type":983,"content":1732},[1733],{"type":986,"content":1734},[1735],{"type":738,"content":1736},[1737],{"text":1738,"type":742},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":744,"attrs":1740,"content":1741},{"level":746},[1742],{"text":1743,"type":742},"Danger Close Drill",{"type":738,"content":1745},[1746],{"text":1747,"type":742},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":983,"content":1749},[1750,1756],{"type":986,"content":1751},[1752],{"type":738,"content":1753},[1754],{"text":1755,"type":742},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":986,"content":1757},[1758],{"type":738,"content":1759},[1760],{"text":1761,"type":742},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":738,"content":1763},[1764,1769,1771,1778,1780,1787],{"text":1765,"type":742,"marks":1766},"Key focus:",[1767],{"type":1768},"bold",{"text":1770,"type":742}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1772,"type":742,"marks":1773},"hooks",[1774],{"type":847,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"custom":1777,"target":850,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1779,"type":742}," and ",{"text":1781,"type":742,"marks":1782},"uppercuts",[1783],{"type":847,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"custom":1786,"target":850,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1788,"type":742},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":744,"attrs":1790,"content":1791},{"level":746},[1792],{"text":1793,"type":742},"Rolling Thunder Drill",{"type":738,"content":1795},[1796],{"text":1797,"type":742},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":983,"content":1799},[1800,1814,1828],{"type":986,"content":1801},[1802,1806],{"type":738,"content":1803},[1804],{"text":1805,"type":742},"On a heavy bag, set an interval of your choosing",{"type":983,"content":1807},[1808],{"type":986,"content":1809},[1810],{"type":738,"content":1811},[1812],{"text":1813,"type":742},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":986,"content":1815},[1816,1820],{"type":738,"content":1817},[1818],{"text":1819,"type":742},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":983,"content":1821},[1822],{"type":986,"content":1823},[1824],{"type":738,"content":1825},[1826],{"text":1827,"type":742},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":986,"content":1829},[1830],{"type":738,"content":1831},[1832],{"text":1833,"type":742},"Rest for 1 minute in between each round to recover",{"type":738,"content":1835},[1836,1840,1842,1849],{"text":1837,"type":742,"marks":1838},"Tip",[1839],{"type":1768},{"text":1841,"type":742},": Maintaining a calm and ",{"text":1843,"type":742,"marks":1844},"steady breath",[1845],{"type":847,"attrs":1846},{"href":1847,"uuid":48,"anchor":48,"custom":1848,"target":850,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1850,"type":742}," will help you establish your rhythm.",{"type":744,"attrs":1852,"content":1853},{"level":746},[1854],{"text":1855,"type":742},"Better, Faster, Stronger",{"type":738,"content":1857},[1858],{"text":1859,"type":742},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":744,"attrs":1861,"content":1862},{"level":746},[1863],{"text":1347,"type":742},{"type":738,"content":1865},[1866,1867,1873],{"text":1351,"type":742},{"text":1128,"type":742,"marks":1868},[1869],{"type":847,"attrs":1870},{"href":1871,"uuid":48,"anchor":48,"custom":1872,"target":850,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1593,"type":742},{"type":738,"content":1875},[1876],{"text":1363,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1878,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1883,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1884,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1879,"component":118,"meta_info":1880,"meta_title":7,"block_image":1881,"cover_image":1882,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1887,"title":1888,"plugin":43,"description":1889},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1891,"alt":1892,"name":7,"focus":48,"title":1892,"filename":1893,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1161],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1903,"created_at":1904,"published_at":1905,"updated_at":1906,"id":1907,"uuid":1908,"content":1909,"slug":2315,"full_slug":2316,"sort_by_date":48,"position":2317,"tag_list":2318,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2319,"first_published_at":2320,"release_id":48,"lang":60,"path":1164,"alternates":2321,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1910,"faqs":1911,"title":1903,"topic":1932,"author":716,"content":1947,"category":2299,"schedule":2307,"component":900,"meta_info":2308,"cover_image":2311,"description":2310,"contributors":2314},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1912,1916,1920,1924,1928],{"_uid":1913,"answer":1914,"question":1915,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1917,"answer":1918,"question":1919,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1921,"answer":1922,"question":1923,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1925,"answer":1926,"question":1927,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1929,"answer":1930,"question":1931,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1933,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1945,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1934,"component":39,"meta_info":1942,"block_image":1943,"cover_image":1944,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1935,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1936,"component":118,"meta_info":1937,"meta_title":7,"block_image":1938,"cover_image":1939,"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":735,"content":1948},[1949,1953,1956,1969,1974,1979,2044,2049,2075,2080,2084,2089,2097,2109,2114,2125,2130,2141,2146,2157,2162,2174,2179,2190,2195,2215,2220,2225,2245,2250,2269,2274,2286,2290],{"type":738,"content":1950},[1951],{"text":1952,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":1954},[1955],{"text":1914,"type":742},{"type":756,"attrs":1957},{"id":1958,"body":1959},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1960],{"_uid":1961,"link":1962,"image":1964,"title":1966,"component":1968},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1963,"linktype":13,"fieldtype":14,"cached_url":1963},"https://pin.it/2zdpNMs",{"id":1965,"alt":1966,"name":7,"focus":48,"title":1966,"filename":1967,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":744,"attrs":1970,"content":1971},{"level":746},[1972],{"text":1973,"type":742},"Top Rock Step-By-Step",{"type":744,"attrs":1975,"content":1976},{"level":872},[1977],{"text":1978,"type":742},"The Feet",{"type":983,"content":1980},[1981,1987,2007,2013,2032,2038],{"type":986,"content":1982},[1983],{"type":738,"content":1984},[1985],{"text":1986,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":986,"content":1988},[1989,1993],{"type":738,"content":1990},[1991],{"text":1992,"type":742},"To start, being by doing a “step out”",{"type":983,"content":1994},[1995,2001],{"type":986,"content":1996},[1997],{"type":738,"content":1998},[1999],{"text":2000,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":986,"content":2002},[2003],{"type":738,"content":2004},[2005],{"text":2006,"type":742},"Pause for a half-second",{"type":986,"content":2008},[2009],{"type":738,"content":2010},[2011],{"text":2012,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":986,"content":2014},[2015,2019],{"type":738,"content":2016},[2017],{"text":2018,"type":742},"Once returned, perform the opposite foot “step out”",{"type":983,"content":2020},[2021,2027],{"type":986,"content":2022},[2023],{"type":738,"content":2024},[2025],{"text":2026,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":986,"content":2028},[2029],{"type":738,"content":2030},[2031],{"text":2006,"type":742},{"type":986,"content":2033},[2034],{"type":738,"content":2035},[2036],{"text":2037,"type":742},"Hop back to the starting position",{"type":986,"content":2039},[2040],{"type":738,"content":2041},[2042],{"text":2043,"type":742},"Continue Top Rocking for the remainder of the set",{"type":744,"attrs":2045,"content":2046},{"level":872},[2047],{"text":2048,"type":742},"The Arms",{"type":983,"content":2050},[2051,2057,2063,2069],{"type":986,"content":2052},[2053],{"type":738,"content":2054},[2055],{"text":2056,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":986,"content":2058},[2059],{"type":738,"content":2060},[2061],{"text":2062,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":986,"content":2064},[2065],{"type":738,"content":2066},[2067],{"text":2068,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":986,"content":2070},[2071],{"type":738,"content":2072},[2073],{"text":2074,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":744,"attrs":2076,"content":2077},{"level":746},[2078],{"text":2079,"type":742},"Movement Key Points",{"type":738,"content":2081},[2082],{"text":2083,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":744,"attrs":2085,"content":2086},{"level":872},[2087],{"text":2088,"type":742},"Start by swinging your arms",{"type":983,"content":2090},[2091],{"type":986,"content":2092},[2093],{"type":738,"content":2094},[2095],{"text":2096,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":756,"attrs":2098},{"id":2099,"body":2100},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2101],{"url":2102,"_uid":2103,"image":2104,"component":765,"copyright_details":2108},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2105,"alt":2106,"name":7,"focus":48,"title":2106,"filename":2107,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":744,"attrs":2110,"content":2111},{"level":872},[2112],{"text":2113,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":756,"attrs":2115},{"id":2099,"body":2116},[2117],{"url":2118,"_uid":2119,"image":2120,"component":765,"copyright_details":2124},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2121,"alt":2122,"name":7,"focus":48,"title":2122,"filename":2123,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":744,"attrs":2126,"content":2127},{"level":872},[2128],{"text":2129,"type":742},"One foot should cross at a time",{"type":756,"attrs":2131},{"id":2099,"body":2132},[2133],{"url":2134,"_uid":2135,"image":2136,"component":765,"copyright_details":2140},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2137,"alt":2138,"name":7,"focus":48,"title":2138,"filename":2139,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":744,"attrs":2142,"content":2143},{"level":872},[2144],{"text":2145,"type":742},"Perform the movement by staying on the balls of your feet",{"type":756,"attrs":2147},{"id":2099,"body":2148},[2149],{"url":2150,"_uid":2151,"image":2152,"component":765,"copyright_details":2156},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2153,"alt":2154,"name":7,"focus":48,"title":2154,"filename":2155,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":744,"attrs":2158,"content":2159},{"level":872},[2160],{"text":2161,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":756,"attrs":2163},{"id":2164,"body":2165},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2166],{"url":2167,"_uid":2168,"image":2169,"component":765,"copyright_details":2173},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2170,"alt":2171,"name":7,"focus":48,"title":2171,"filename":2172,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":744,"attrs":2175,"content":2176},{"level":872},[2177],{"text":2178,"type":742},"Stay loose and have fun!",{"type":756,"attrs":2180},{"id":2099,"body":2181},[2182],{"url":2183,"_uid":2184,"image":2185,"component":765,"copyright_details":2189},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2186,"alt":2187,"name":7,"focus":48,"title":2187,"filename":2188,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":744,"attrs":2191,"content":2192},{"level":746},[2193],{"text":2194,"type":742},"Muscles Used",{"type":983,"content":2196},[2197,2203,2209],{"type":986,"content":2198},[2199],{"type":738,"content":2200},[2201],{"text":2202,"type":742},"Deltoids",{"type":986,"content":2204},[2205],{"type":738,"content":2206},[2207],{"text":2208,"type":742},"Core",{"type":986,"content":2210},[2211],{"type":738,"content":2212},[2213],{"text":2214,"type":742},"Calves",{"type":744,"attrs":2216,"content":2217},{"level":746},[2218],{"text":2219,"type":742},"Application",{"type":744,"attrs":2221,"content":2222},{"level":872},[2223],{"text":2224,"type":742},"For Sets",{"type":983,"content":2226},[2227,2233,2239],{"type":986,"content":2228},[2229],{"type":738,"content":2230},[2231],{"text":2232,"type":742},"Perform 3-6 sets",{"type":986,"content":2234},[2235],{"type":738,"content":2236},[2237],{"text":2238,"type":742},"12-20 repetitions each way",{"type":986,"content":2240},[2241],{"type":738,"content":2242},[2243],{"text":2244,"type":742},"Rest 30-45 seconds between sets",{"type":744,"attrs":2246,"content":2247},{"level":872},[2248],{"text":2249,"type":742},"For Time",{"type":983,"content":2251},[2252,2257,2263],{"type":986,"content":2253},[2254],{"type":738,"content":2255},[2256],{"text":2232,"type":742},{"type":986,"content":2258},[2259],{"type":738,"content":2260},[2261],{"text":2262,"type":742},"Perform for 30-90 seconds",{"type":986,"content":2264},[2265],{"type":738,"content":2266},[2267],{"text":2268,"type":742},"Rest 45-60 seconds between sets",{"type":744,"attrs":2270,"content":2271},{"level":746},[2272],{"text":2273,"type":742},"Dance Moves For Boxers",{"type":738,"content":2275},[2276,2278,2284],{"text":2277,"type":742},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":711,"type":742,"marks":2279},[2280],{"type":847,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"custom":2283,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2285,"type":742},". ",{"type":744,"attrs":2287,"content":2288},{"level":746},[2289],{"text":1347,"type":742},{"type":738,"content":2291},[2292,2293,2298],{"text":1351,"type":742},{"text":1128,"type":742,"marks":2294},[2295],{"type":847,"attrs":2296},{"href":1132,"uuid":48,"anchor":48,"custom":2297,"target":850,"linktype":13},{},{"text":1137,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2300,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2305,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2301,"component":118,"meta_info":2302,"meta_title":7,"block_image":2303,"cover_image":2304,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2309,"title":1903,"plugin":43,"description":2310},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2312,"alt":1903,"name":7,"focus":48,"title":1903,"filename":2313,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1161],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2323,"created_at":2324,"published_at":2325,"updated_at":2326,"id":2327,"uuid":2328,"content":2329,"slug":2490,"full_slug":2491,"sort_by_date":48,"position":2492,"tag_list":2493,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2494,"first_published_at":2325,"release_id":48,"lang":60,"path":1164,"alternates":2495,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2330,"faqs":2331,"title":2323,"topic":2348,"author":1668,"content":2363,"category":2471,"schedule":2479,"component":900,"meta_info":2480,"cover_image":2484,"description":2488,"contributors":2489},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2332,2336,2340,2344],{"_uid":2333,"answer":2334,"question":2335,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2337,"answer":2338,"question":2339,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2341,"answer":2342,"question":2343,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2345,"answer":2346,"question":2347,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2349,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2361,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2350,"component":39,"meta_info":2358,"block_image":2359,"cover_image":2360,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2351,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2352,"component":118,"meta_info":2353,"meta_title":7,"block_image":2354,"cover_image":2355,"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":735,"content":2364},[2365,2369,2374,2394,2399,2403,2408,2411,2416,2428,2433,2446,2451,2455,2459,2468],{"type":738,"content":2366},[2367],{"text":2368,"type":742},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":744,"attrs":2370,"content":2371},{"level":746},[2372],{"text":2373,"type":742},"Practice, Practice, Practice",{"type":738,"content":2375},[2376,2378,2383,2385,2392],{"text":2377,"type":742},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2379,"type":742,"marks":2380},"always",[2381],{"type":2382},"italic",{"text":2384,"type":742}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2386,"type":742,"marks":2387},"mirror",[2388],{"type":847,"attrs":2389},{"href":2390,"uuid":48,"anchor":48,"custom":2391,"target":850,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2393,"type":742}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":744,"attrs":2395,"content":2396},{"level":872},[2397],{"text":2398,"type":742},"Shoulder Touch Drill",{"type":738,"content":2400},[2401],{"text":2402,"type":742},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":744,"attrs":2404,"content":2405},{"level":872},[2406],{"text":2407,"type":742},"Cobra Bag",{"type":738,"content":2409},[2410],{"text":2338,"type":742},{"type":744,"attrs":2412,"content":2413},{"level":872},[2414],{"text":2415,"type":742},"Sparring",{"type":738,"content":2417},[2418,2420,2426],{"text":2419,"type":742},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2415,"type":742,"marks":2421},[2422],{"type":847,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":850,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2427,"type":742}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":744,"attrs":2429,"content":2430},{"level":872},[2431],{"text":2432,"type":742},"“Free flow” mitt work",{"type":738,"content":2434},[2435,2437,2444],{"text":2436,"type":742},"Free flow ",{"text":2438,"type":742,"marks":2439},"mitt work",[2440],{"type":847,"attrs":2441},{"href":2442,"uuid":48,"anchor":48,"custom":2443,"target":850,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2445,"type":742}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":744,"attrs":2447,"content":2448},{"level":872},[2449],{"text":2450,"type":742},"Think Fast",{"type":738,"content":2452},[2453],{"text":2454,"type":742},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":744,"attrs":2456,"content":2457},{"level":746},[2458],{"text":1347,"type":742},{"type":738,"content":2460},[2461,2462,2467],{"text":1351,"type":742},{"text":1128,"type":742,"marks":2463},[2464],{"type":847,"attrs":2465},{"href":1132,"uuid":48,"anchor":48,"custom":2466,"target":850,"linktype":13},{},{"text":1359,"type":742},{"type":738,"content":2469},[2470],{"text":1363,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2472,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2477,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2473,"component":118,"meta_info":2474,"meta_title":7,"block_image":2475,"cover_image":2476,"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},[],[],"2023-01-24 00:00",{"_uid":2481,"title":2482,"plugin":43,"description":2483},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2485,"alt":2486,"name":7,"focus":7,"title":2486,"filename":2487,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1161],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":900,"created_at":2497,"published_at":2498,"updated_at":2499,"id":2500,"uuid":2501,"content":2502,"slug":900,"full_slug":2523,"sort_by_date":48,"position":446,"tag_list":2524,"is_startpage":9,"parent_id":2525,"meta_data":48,"group_id":2526,"first_published_at":2527,"release_id":48,"lang":60,"path":7,"alternates":2528,"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":2503,"component":2504,"meta_info":2505,"custom_content_list":2507},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2506,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2508,2513,2518],{"_uid":2509,"label":2510,"value":2511,"dev_id":2512,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2514,"label":2515,"value":2516,"dev_id":2517,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2519,"label":2520,"value":2521,"dev_id":2522,"component":742},"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",[],1786402841507]