{"id":9422,"date":"2018-09-23T21:59:29","date_gmt":"2018-09-23T21:59:29","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9422"},"modified":"2018-09-24T07:45:33","modified_gmt":"2018-09-24T07:45:33","slug":"mma-home-workout-for-complete-beginners-no-equipment-required","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","title":{"rendered":"MMA Home Workout for Complete Beginners (No equipment required!)"},"content":{"rendered":"<p>A great all-around body workout that you can do at home.<\/p>\n<p>I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously).<\/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\/OBnUHLX0AWY?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<h2 style=\"text-align:center;\"><strong>The Workout<\/strong><\/h2>\n<ul>\n<li>Warm up with a brisk walk, a jog, or some bodyweight squats<\/li>\n<li>Shadow boxing or boxing combination &#8211; Jab, cross, hook, cross.<br \/>\nDo the combination 10 times with your left hand in front (left lead\/orthodox stance) and then 10 times with your right foot in front (southpaw stance)<\/li>\n<li>Front kicks x 10 with each foot<\/li>\n<li>Sidekicks x 10 each side. Hold the kick for 10 seconds if possible<\/li>\n<li>Standing knees with &#8216;dummy&#8217; Thai Clinch x 10 with each knee<\/li>\n<li>Modified Knee-Lunge x 10 each side &#8211; Take a big step back with your right foot, lower down slowly onto your left knee, lean back to stretch hips, then drive of your left foot and onto your left toes, bring right knee through and dummy a knee strike<\/li>\n<li>Chin ups x 3 sets with shadow boxing in between sets<\/li>\n<li>Modified Curls for Defending takedown with double underhooks &#8211; 3 x 12 reps<\/li>\n<li>Bridges x 10 each side<\/li>\n<li>Shrimps x 10 each side<\/li>\n<li>Stand up technique x 10 each side<\/li>\n<li>20 burpees* to finish (or star jumps if this is your first workout for a while!)<\/li>\n<\/ul>\n<p>Modify the burpees so that you do a star jump and then drop down into a sprawl position.<\/p>\n<p>&nbsp;<\/p>\n<p>If fitness levels allow it &#8211; add 2 x 3 minute rounds of skipping at the end.<\/p>\n<hr \/>\n<h2 style=\"text-align:center;\">Cool Down<\/h2>\n<p>&nbsp;<\/p>\n<p>Do these stretches at the end of your workout:<\/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\/vzY-czLLONk?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>&nbsp;<\/p>\n<div class=\"tiled-gallery type-rectangular tiled-gallery-unresized\" data-original-width=\"500\" data-carousel-extra='{&quot;blog_id&quot;:1,&quot;permalink&quot;:&quot;https:\\\/\\\/blackbeltwhitehat.com\\\/en\\\/2018\\\/09\\\/23\\\/mma-home-workout-for-complete-beginners-no-equipment-required\\\/&quot;,&quot;likes_blog_id&quot;:42549451}' itemscope itemtype=\"http:\/\/schema.org\/ImageGallery\" > <div class=\"gallery-row\" style=\"width: 500px; height: 142px;\" data-original-width=\"500\" data-original-height=\"142\" > <div class=\"gallery-group images-1\" style=\"width: 250px; height: 142px;\" data-original-width=\"250\" data-original-height=\"142\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/mma_flexibility_hacks_easy_stretches_to_do_at_home\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"246\"> <meta itemprop=\"height\" content=\"138\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9424\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif\" 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=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=300%2C169&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=246&#038;h=138&#038;ssl=1\" width=\"246\" height=\"138\" loading=\"lazy\" data-original-width=\"246\" data-original-height=\"138\" itemprop=\"http:\/\/schema.org\/image\" title=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" alt=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" style=\"width: 246px; height: 138px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <div class=\"gallery-group images-1\" style=\"width: 250px; height: 142px;\" data-original-width=\"250\" data-original-height=\"142\" > <div class=\"tiled-gallery-item tiled-gallery-item-small\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1\/\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"246\"> <meta itemprop=\"height\" content=\"138\"> <img decoding=\"async\" class=\"\" data-attachment-id=\"9423\" data-orig-file=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif\" 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=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home (1)\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?fit=300%2C169&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?fit=320%2C180&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home-1.gif?w=246&#038;h=138&#038;ssl=1\" width=\"246\" height=\"138\" loading=\"lazy\" data-original-width=\"246\" data-original-height=\"138\" itemprop=\"http:\/\/schema.org\/image\" title=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home (1)\" alt=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home (1)\" style=\"width: 246px; height: 138px;\" \/> <\/a> <\/div> <\/div> <!-- close group --> <\/div> <!-- close row --> <\/div>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2 style=\"text-align:center;\">MMA Specific Fitness<\/h2>\n<p>&nbsp;<\/p>\n<p>Cardio, muscular endurance, core strength, balance and grip strength are all crucial for MMA, so any exercise that builds these aspects of fitness will help you be a better MMA fighter<\/p>\n<p>Explosive hips are also important, kettlebells are great for this if you are training at home.<\/p>\n<p>Jumping squats are also a good basic addition to the workout if you want to build explosive power. Be careful with any power exercises however, make sure you are warm before attempting them or you may get injured.<\/p>\n<p>The World&#8217;s Greatest stretch &amp; Leg swings are good for fundamental flexibility.<\/p>\n<p>Neck strength is the only other thing I would consider working on before attending a class. I like to use manual resistance &#8211; literally just use my hand to resist my head as I move it up and down, side to side and rotate my chin clockwise and anti-clockwise.<\/p>\n<p>For a general functional training programme that will transfer well to MMA (better than a bodybuilding routine anyway) see <a href=\"https:\/\/blackbeltwhitehat.com\/fitness\/beginner-functional-training-program\/\">this functional training program for beginners<\/a>.<\/p>\n<p>and for those training at the gym, see this <a href=\"https:\/\/blackbeltwhitehat.com\/2015\/12\/28\/functional-chest-workout\/\">functional chest workout<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8323\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/infographicmmastrengthconditioning-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=1088%2C5875&amp;ssl=1\" data-orig-size=\"1088,5875\" 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=\"InfographicMMAstrengthConditioning\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?fit=190%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-8323\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1088%2C5875&#038;ssl=1\" alt=\"mma infographic\" width=\"1088\" height=\"5875\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&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":[29971,5189,175],"tags":[362467974,5194270,650046222],"class_list":["post-9422","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-marketing","tag-mma-home-workout","tag-mma-workout","tag-mma-workout-no-equipment"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA Home Workout for Complete Beginners (No equipment required!) - 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\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid&#8217;s bedroom! (ideally when she&#8217;s not there, obviously). &nbsp; &nbsp; The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing or boxing combination &#8211; Jab, cross, [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-09-23T21:59:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-09-24T07:45:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?w=316&#038;h=178&#038;ssl=1\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/","og_locale":"en_GB","og_type":"article","og_title":"MMA Home Workout for Complete Beginners (No equipment required!) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A great all-around body workout that you can do at home. 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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":11730,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/09\/08\/bas-rutten-boxing-combinations-explained\/","url_meta":{"origin":9422,"position":1},"title":"Bas Rutten Boxing Combinations &#8211; Explained!","author":"Dave","date":"September 8, 2020","format":false,"excerpt":"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've been doing 2\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/09\/boxing_combinations_-_demonstrated_on_the_punch_bag.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":9422,"position":2},"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":9026,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/04\/23\/training-goals-for-summer-2018\/","url_meta":{"origin":9422,"position":3},"title":"Training Goals for Summer 2018","author":"Dave","date":"April 23, 2018","format":false,"excerpt":"I basically want to become an enlightened, humble MMA meathead. Training Goals: Outcome Goals Fix Back & Neck (make them less, painfully stiff) Fix Golfer's Elbow - so it's not constantly painful Improve Left Hip mobility so I can do a left high kick\/roundhouse Improve Cardio (not sure of precise\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"machidaHeadkick","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/machidaheadkick.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15559,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/08\/boxing-zumba-workout-footwork-drills\/","url_meta":{"origin":9422,"position":4},"title":"Boxing Zumba Workout [Footwork Drills]","author":"Dave","date":"January 8, 2025","format":false,"excerpt":"Here's some music! (just requires a repetitive song, similar to Zumba) https:\/\/www.youtube.com\/watch?v=59Q_lhgGANc There are loads of basic footwork drills like fast feet and step and jab, but I've never seen a video whereby people drill complex footwork like Lomochenko L step, or the next level movement that TJ and Dom\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000015646.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11605,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/","url_meta":{"origin":9422,"position":5},"title":"Yoga for &#8211; Back &amp; Neck Pain &#8211; 10 Mins a Day (.pdf)","author":"Dave","date":"May 24, 2020","format":false,"excerpt":"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. 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