{"id":5319,"date":"2016-07-08T16:06:22","date_gmt":"2016-07-08T16:06:22","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5319"},"modified":"2016-07-13T08:48:09","modified_gmt":"2016-07-13T08:48:09","slug":"home-workouts-with-the-kids","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/07\/08\/home-workouts-with-the-kids\/","title":{"rendered":"Home Workouts with the Kids"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Disclaimer \u2013 Exercise at your own risk<\/span><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5324\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/07\/08\/home-workouts-with-the-kids\/gif\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.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=\"gif\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?fit=320%2C180&amp;ssl=1\" class=\"alignnone size-full wp-image-5324\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif?resize=320%2C180&#038;ssl=1\" alt=\"gif\" width=\"320\" height=\"180\" \/><\/p>\n<p>If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training.<\/p>\n<p>Your priorities <em>should<\/em> change, so that after you have carried out all of your fatherly, and husbandly duties \u2013 which nowadays includes, cooking, cleaning and washing up\u2026then and only then, do you have time for training.\u00a0 So to summarise \u2013 you don\u2019t get hardly any time.<\/p>\n<p>Space soon becomes a sought after commodity too.\u00a0 I used to have a bit of a makeshift gym in the spare room, but it\u2019s now a nursery. Boohoo.<\/p>\n<p>&nbsp;<\/p>\n<p>But fear not, there is a solution \u2013 workout with the kids, in your home.<\/p>\n<h2><strong>\u2018Safety\u2019 Equipment<\/strong><\/h2>\n<p>Your mrs\/wife\/girlfriend, will not let you workout with the kids again, if you end up smashing everything and destroying the lounge and\/or the child.\u00a0 So here\u2019s a few things to consider adding to the home to make sure your training is accident-proofed as much as possible<\/p>\n<ul>\n<li><a href=\"http:\/\/www.plumbs.co.uk\/loose-covers\/\">Plumbs <\/a>Furniture Covers (I&#8217;ll often use the sofa to &#8216;base on&#8217; for glute bridges and split squats)<\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Safety-Edge-Corner-Guards-Baby\/b?ie=UTF8&amp;node=60569031\">Foam padding\/guards for corners of tables<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Babydan-Anti-Tip-TV-Strap\/dp\/B00442IDEK\">Anti-fall furniture &amp; TV straps<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Training Equipment<\/strong><\/h2>\n<p>Some training equipment which is ideal for home use include:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.amazon.co.uk\/MiraFit-Large-Folding-Exercise-Gymnastics\/dp\/B00QVKS8J8\/ref=sr_1_2?s=sports&amp;ie=UTF8&amp;qid=1467991803&amp;sr=1-2&amp;keywords=folding+gymnastic+mat\">A folding mat<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Fitness-Mad-Resistance-Tube-Guide-Strong\/dp\/B002DSCHE4\/ref=sr_1_5?s=fitness&amp;ie=UTF8&amp;qid=1467991829&amp;sr=1-5\">Strength \/ Resistance bands<\/a><\/li>\n<li><a href=\"http:\/\/www.decathlon.co.uk\/swimming-float-noodles-id_8216134.html?pup=r&amp;gclid=CLjy3eeX5M0CFTMo0wodmGgP1g\">Pool noodles (cut in half) for outside or in the garage<\/a><\/li>\n<li><a href=\"http:\/\/www.argos.co.uk\/static\/Product\/partNumber\/9032653.htm?CMPID=GS001&amp;_$ja=tsid:59156|cid:189949525|agid:18091974685|tid:pla-96720452125|crid:77627774485|nw:g|rnd:3761410626112741849|dvc:c|adp:1o2&amp;gclid=CJnMqfWX5M0CFYu6GwodiLkL3w\">Door Frame chin up bar<\/a><\/li>\n<li><a href=\"https:\/\/www.amazon.co.uk\/Viavito-Anti-Burst-Swiss-Ball-Pump\/dp\/B01D3U5TM2\/ref=sr_1_20?s=fitness&amp;ie=UTF8&amp;qid=1467992017&amp;sr=1-20\">Stability Ball<\/a><\/li>\n<li>If you\u2019re training alone \u2013 <a href=\"http:\/\/www.powerhouse-fitness.co.uk\/weights\/kettlebells\/\">kettlebell<\/a>(s) \u2013 be careful not to throw them through the TV or a child. Only use these if you have plenty of room!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Some Great Bodyweight Exercises<\/strong><\/h2>\n<ul>\n<li>Hindu Press ups<\/li>\n<li>Prison Press ups<\/li>\n<li>Superman Press ups<\/li>\n<li>Single leg squats (tricky, be careful)<\/li>\n<li>Bulgarian split squats<\/li>\n<li>Jumping squats (on a soft surface if possible)<\/li>\n<li>Normal press ups, with your\u00a0feet elevated on the sofa for extra resistance<\/li>\n<li>Handstand press ups<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Some Workout Principles for Great Home Workouts<\/strong><\/h2>\n<ul>\n<li><strong>Tabata intervals<\/strong> \u2013 20-second bouts of maximum intensity work, with 10 seconds rest in between. One Tabata interval lasts a total of 4 minutes<\/li>\n<\/ul>\n<p><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\/oo4sKMQReCE?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><\/p>\n<ul>\n<li><strong>2-4-2 tempo for reps<\/strong> \u2013 \u2018constant tension\u2019. For example, when completing a press up, pause for 2 seconds at the bottom (so you are hovering an inch above the floor), take 4 seconds to push yourself up, and pause for 2 seconds again at the top.<\/li>\n<\/ul>\n<p>Don\u2019t fully extend your arms, instead only complete 90 to 95% of the rep, so that you are holding yourself at the top of the movement for the 2-second pause, using your muscles rather than joints.<\/p>\n<ul>\n<li><strong>Plyometrics<\/strong> &#8211; You can use plyometrics to stimulate fast twitch fibres and sport-specific power. However, be careful not to injure yourself, warm up and try out one or two sets to begin with, and gauge whether the high impact is worth it<\/li>\n<li><strong>Volume isn\u2019t required <\/strong>\u2013 to build muscle or definitely not to maintain it. Two sets, or even <a href=\"http:\/\/breakingmuscle.com\/strength-conditioning\/save-time-and-get-stronger-with-single-set-training\">one<\/a> is enough, as long as the intensity is high.\u00a0 Consider doing some eccentric muscle contraction exercises, some explosive and some super-slow (2-4-2).\u00a0 This is much more efficient then doing lots of heavy, slow, repetitive lifting or cardio.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Some Great 30 minute workouts<\/strong><\/h2>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Workout 1<\/strong><\/p>\n<ul>\n<li>Tabata interval of bodyweight squats<\/li>\n<li>2 sets of chin ups (use a chair if they are too difficult) \u2013 8 to 12 reps<\/li>\n<li>2 sets of Hindu press ups (2-4-2 tempo) \u2013 max reps<\/li>\n<li>2 sets of band or kettlebell bicep curls \u2013 8 to 15 reps<\/li>\n<li>2 sets of superman press ups (2-4-2 tempo) \u2013 max reps<\/li>\n<li>1 set of plyometric \u2018clap\u2019 press ups<\/li>\n<li>Downward dog \u2013 static hold with 1 arm if possible<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Workout 2<\/strong><\/p>\n<ul>\n<li>Tabata interval squats<\/li>\n<li>2 sets of Handstand press ups (advanced) or seated shoulder press using bands \u2013 8 to 12 reps<\/li>\n<li>2 sets of Bulgarian split squats \u2013 8 to 12 reps on each leg<\/li>\n<li>Crunches super-setted with dorsal raises \u2013 20 reps on each exercise. Complete 2 sets on each exercise. No rest in between.<\/li>\n<li>2 sets of bicep curls \u2013 8 to 12 reps on each arm<\/li>\n<li>2 sets of burpees \u2013 25 reps<\/li>\n<li>2 sets of hindu press ups &#8211; max reps<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><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\/CRbEQrHqnJg?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><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><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\/8P_MwxvLilw?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><\/p>\n<p>&nbsp;<\/p>\n<p>Some exercises you can actually do with the kids<\/p>\n<p>Obviously<span style=\"color:#ff0000;\"> be VERY careful with these<\/span><\/p>\n<ul>\n<li>Squats \u2013 either holding them in front, or on your back<\/li>\n<li>Tug of war \u2013 one arm vs two \u2013 do this in the garden!<\/li>\n<li>Press ups with child on your back<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Yoga is also great to do with the kids. \u00a0I would be careful with some of hte back hyperextension stuff like up-dog though.<\/p>\n<p>For MMA specific training, the big, folding gymnastic mats are great.\u00a0 Preferably for use in the garage though. You can train by yourself, drilling techniques and movements like double leg takedowns.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. Your priorities should change, so that after you have carried out all of your fatherly, and husbandly duties \u2013 which nowadays includes, [&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":[5189,1],"tags":[23079528,1006278,3374,34941026,5309,8843554],"class_list":["post-5319","post","type-post","status-publish","format-standard","hentry","category-fitness","category-uncategorized","tag-bjjlifestyle","tag-home-workouts","tag-kids","tag-mma-2","tag-parenting","tag-training-at-home"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Home Workouts with the Kids - 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\/2016\/07\/08\/home-workouts-with-the-kids\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Home Workouts with the Kids - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Disclaimer \u2013 Exercise at your own risk If you love and pretty much live for fitness, Jiu Jitsu and\/or MMA, then having kids is often a bit of a bottleneck in your training. 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Your priorities should change, so that after you have carried out all of your fatherly, and husbandly duties \u2013 which nowadays includes, [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/07\/08\/home-workouts-with-the-kids\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2016-07-08T16:06:22+00:00","article_modified_time":"2016-07-13T08:48:09+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Home Workouts with the Kids","datePublished":"2016-07-08T16:06:22+00:00","dateModified":"2016-07-13T08:48:09+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/"},"wordCount":784,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/07\/gif.gif","keywords":["bjjlifestyle","home workouts","kids","mma","parenting","training at home"],"articleSection":["Fitness","Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/","url":"https:\/\/blackbeltwhitehat.com\/2016\/07\/08\/home-workouts-with-the-kids\/","name":"Home Workouts with the Kids - Fitness &amp; 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I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10970,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/30\/swimming-for-mma\/","url_meta":{"origin":5319,"position":1},"title":"Swimming for MMA Conditioning","author":"Dave","date":"August 30, 2019","format":false,"excerpt":"For information purposes only. Exercise at your own risk Written by Kevin O'Hagan Always consult a doctor before undertaking a new exercise routine. If perform incorrectly these exercises could result in injury or death.\u00a0 In this blog post we are going to look at the benefits of swimming as a\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/jamesthompson.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/05\/06\/cross-training-for-mma-infographic\/","url_meta":{"origin":5319,"position":2},"title":"Cross Training for MMA &#8211; Infographic","author":"Dave","date":"May 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\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\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","url_meta":{"origin":5319,"position":3},"title":"MMA Strength &amp; Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":8478,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/06\/gsp-workout\/","url_meta":{"origin":5319,"position":4},"title":"GSP Workout","author":"Dave","date":"November 6, 2017","format":false,"excerpt":"GSP - a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he's about to\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"GSP Workout Header","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":13182,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/04\/22\/mma-punching-bag-workout\/","url_meta":{"origin":5319,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/5319","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=5319"}],"version-history":[{"count":14,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/5319\/revisions"}],"predecessor-version":[{"id":5370,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/5319\/revisions\/5370"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=5319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=5319"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=5319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}