{"id":11730,"date":"2020-09-08T16:40:14","date_gmt":"2020-09-08T16:40:14","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11730"},"modified":"2022-03-17T12:26:52","modified_gmt":"2022-03-17T12:26:52","slug":"bas-rutten-boxing-combinations-explained","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/","title":{"rendered":"Bas Rutten Boxing Combinations &#8211; Explained!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The Bas Rutten Boxing Workouts are a great way to do some functional fitness, especially during lockdown when the gyms are shut.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bas shouts out the combinations and you punch away, according to what combinations he shouts out. Pretty simple really and a decent home workout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;ve been doing 2 rounds per day during lockdown &#8211; plus yoga and kettlebells.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/TW2LIv88UKM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">But wait? What are the combinations, and what are all these numbers he is shouting out?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Assuming you are standing in orthodox stance &#8211; with your left leg in front and right leg back<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">&#8220;1&#8221; means Jab (straight left punch if you&#8217;re standing in orthodox stance with left foot forward)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; a straight punch with your left hand<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/3oz8xIm3x7lEQWyngQ\/source.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/3oz8xIm3x7lEQWyngQ\/source.gif<\/a>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"11734\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/jab\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"jab\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-11734\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">&#8220;2&#8221; &#8211; Jab, Cross Combination<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Left straight punch, then a right straight punch<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcross.gif?w=640\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcross.gif?w=640<\/a>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">&#8220;3&#8221; &#8211;  Jab, Cross, Hook <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Straight left punch, straight right punch, left hook<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"390\" data-attachment-id=\"11738\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/boxing_combinations_-_demonstrated_on_the_punch_bag\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.gif?fit=520%2C390&amp;ssl=1\" data-orig-size=\"520,390\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"boxing_combinations_-_demonstrated_on_the_punch_bag\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.gif?fit=520%2C390&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.gif?resize=520%2C390&#038;ssl=1\" alt=\"\" class=\"wp-image-11738\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">&#8220;4&#8221; &#8211; Jab, Cross, Hook, Uppercut<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This can be done also as Jab, Cross, Hook, Cross <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But to mix it up, I like to use an uppercut as the final punch<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/jabcrosshookuppercut.gif?ssl=1\" alt=\"jab, cross, hook, uppercut\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-0Ly-qckiII?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=16&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">I hope that helps to explain it all anyway. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 &#8211; jab<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 &#8211; jab, cross<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3 &#8211; jab, cross, hook<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 &#8211; jab, cross, hook, cross<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">or<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">jab, cross, hook, uppercut<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Throwing a hook is tricky to begin with, please see this video for an explanation:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/iBaIVVzJBMA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>The Bas Rutten Boxing Workouts are a great way to do some functional fitness, especially during lockdown when the gyms are shut. Bas shouts out the combinations and you punch away, according to what combinations he shouts out. Pretty simple really and a decent home workout. I&#8217;ve been doing 2 rounds per day during lockdown [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[7716,5189,12504],"tags":[608604,8638574,784152948,2633997,436391,34941026,5677],"class_list":["post-11730","post","type-post","status-publish","format-standard","hentry","category-boxing","category-fitness","category-mma","tag-bas-rutten","tag-bodyweight-workout","tag-boxing","tag-home-workout","tag-lockdown","tag-mma-2","tag-workouts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bas Rutten Boxing Combinations - Explained! - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bas Rutten Boxing Combinations - Explained! - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The Bas Rutten Boxing Workouts are a great way to do some functional fitness, especially during lockdown when the gyms are shut. 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Bas shouts out the combinations and you punch away, according to what combinations he shouts out. Pretty simple really and a decent home workout. I&#8217;ve been doing 2 rounds per day during lockdown [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-09-08T16:40:14+00:00","article_modified_time":"2022-03-17T12:26:52+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?w=320","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Bas Rutten Boxing Combinations &#8211; Explained!","datePublished":"2020-09-08T16:40:14+00:00","dateModified":"2022-03-17T12:26:52+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/"},"wordCount":262,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/jab.gif?w=320","keywords":["bas rutten","bodyweight workout","boxing","home workout","lockdown","mma","workouts"],"articleSection":["boxing","Fitness","MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/","url":"https:\/\/blackbeltwhitehat.com\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/","name":"Bas Rutten Boxing Combinations - 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BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-33c","jetpack-related-posts":[{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/04\/22\/mma-punching-bag-workout\/","url_meta":{"origin":11730,"position":0},"title":"MMA Punching Bag Workout for Beginners [2023]","author":"Dave","date":"April 22, 2022","format":false,"excerpt":"If you want to get fit for MMA - then you must \"do\" MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one of the best ways to build MMA specific cardiovascular fitness.\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":2610,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/01\/19\/weekly-workout\/","url_meta":{"origin":11730,"position":1},"title":"Weekly Workout","author":"Dave","date":"January 19, 2015","format":false,"excerpt":"Hello, My workout today\/tonight will come from the great book that you can read and download for free at MonsterSupplements.com\/Kickstart2015 I'll warm up with the Bas Rutten Shadow Boxing Workout and then complete the workout shown below: I'll then cool down using my foam roller and a few yoga poses\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"Home Workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/homeworkout.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/","url_meta":{"origin":11730,"position":2},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"March 18, 2022","format":false,"excerpt":"6 weeks isn't enough time to get to an elite level but let's say you've signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you'll need a plan and a program, or programme if you're British. You can\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15372,"url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/07\/17\/shadow-boxing-combinations-pdf-2024\/","url_meta":{"origin":11730,"position":3},"title":"Shadow Boxing Combinations pdf [2025]","author":"Dave","date":"July 17, 2024","format":false,"excerpt":"If you're looking to train boxing or mma at home, then shadow boxing drills and shadow boxing combinations are a great idea. You can work on footwork, angles (keeping your head of centre line) and throwing feints. The Bas rutten boxing workouts are a great way to get started. https:\/\/youtu.be\/TW2LIv88UKM?si=ihgn9zqXx-a_h7ri\u2026","rel":"","context":"In \"boxing\"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/jabandcircle.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10888,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/23\/neck-bridges-for-mma\/","url_meta":{"origin":11730,"position":4},"title":"Neck Bridges for MMA","author":"Dave","date":"August 23, 2019","format":false,"excerpt":"Your spine if very precious and important! Don't risk injuring it with neck bridges. Bridges are traditionally used by wrestlers and boxers to develop strength in their neck. A strong neck can help to reduce the risk of concussion and also reduce the risk of an injury to the neck\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mixed-martial-arts-2034447_640.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mixed-martial-arts-2034447_640.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mixed-martial-arts-2034447_640.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":13343,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/06\/20\/boxing-drills\/","url_meta":{"origin":11730,"position":5},"title":"Boxing Drills for Beginners .pdf  [2025]","author":"Dave","date":"June 20, 2022","format":false,"excerpt":"Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts,\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/06\/ezgif-5-263752ef17.gif?resize=525%2C300&ssl=1 1.5x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11730","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=11730"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11730\/revisions"}],"predecessor-version":[{"id":12990,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11730\/revisions\/12990"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=11730"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=11730"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=11730"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}