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If you’re looking to kick off 2022 and this New Year with less stress, healthy habits, and a fun new hobby, allow us to introduce you to the beast-mode endorphin rush of boxing!\n\nBoxing has tons of health benefits, from cardiovascular endurance and increased muscle strength to sharper mental performance. And you don’t need a gym membership to train! To prove it, we’ve put together a 20-minute beginner boxing workout you can do anywhere -- at-home, in the gym, or even outside.\n\nThis HIIT workout is short, sweet, and sweaty. Whether you’re starting a new fitness routine or just want to shake up your fitness training, make a New Year’s resolution to complete this 20-minute workout twice a week. We promise you’ll be hooked!","20-Minute At-Home Boxing Working For The New Year","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"9f364a68-3fae-44fa-9622-41f8bb5a533e","Before we start sweating, let’s review the four (4) different boxing movements we’ll be using in this beginner boxing workout. In the workout below, we’ll refer to each of the foundational punches as a number: 1, 2, 3, and 4. These four (4) punches are called the Jab, Cross, Lead Hook, and Rear Hook. This is just an easier and faster way to refer to our punches when we train.","What are the boxing punch numbers?",{"_uid":676,"answer":677,"question":678,"component":670},"33f42aa4-8abb-409a-9b26-b76124ed6c75","- Assume fighting stance with your fists in guard position\n- Extend your lead arm straight ahead, keeping your fist in line with its starting point\n- Return your fist quickly back to your face","How do you throw a jab in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"d4c0f22e-a851-445f-b207-ddaf630f1b82","- Assume the same fighting stance with fists in guard position\n- You will pivot on your back foot as you rotate your hips, angling your body towards the front\n- As you pivot and rotate, extend your rear arm forward using your shoulder as the source of your power\n- Rotate your body back to fighting stance and return your rear hand to guard position","How do you throw a cross in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"b43e3b9c-c204-4c85-a16a-9ed24f6313a0","- Start in your fighting stance with fists in guard position\n- Rotate your body into a forward position to transfer your weight on your lead leg\n- Bring your lead arm up to shoulder-height with your elbow bent at a 90-degree angle\n- Pivot on your lead leg while rotating your body to follow your fist\n- Your arm will remain bent at the elbow at a roughly 90-degree angle and your elbow should end up almost in front of your face as you follow-through","How do you throw a lead hook in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"c47c5aed-f538-4ba9-b8b9-eaf259289142","- Start in your fighting stance with fists in guard position\n- Bring your rear arm to shoulder height with your elbow bent at a 90-degree angle\n- Pivot on your rear foot while rotating your hips and body\n- Again, your elbow will remain bent and should be almost in front of your face as you deliver your hook punch","How do you throw a rear hook in boxing?",{"_uid":692,"answer":693,"question":694,"component":670},"6c6e4984-e4fb-4459-90dc-702edf1f3297","Boxer’s Choice! Get your blood pumping and your heart rate elevated with 3 minutes of jumping rope, jogging, or power walking!","Warm Up (3 minutes)",{"_uid":696,"answer":697,"question":698,"component":670},"2b866ecc-611f-460a-ab72-313cbf21aa73","- Alternate between Jabs and Crosses for 3 minutes","Jab - Cross - Jab - Cross (1 - 2 - 1 - 2) (3 minutes)",{"_uid":700,"answer":701,"question":702,"component":670},"3702ef94-e31a-47b2-956f-e2e7053ad31e","- Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged\n- Pull your right knee into your chest\n- Switch legs and bring your left knee into your chest\n- Keeping your hips down, repeat at a sprinting pace for 30 seconds","Mountain Climbers (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"bbb4812e-ee9e-49fb-b2f8-a79057074bc9","- Alternate between your Jab - Cross - Lead Hook (1 - 2 - 3) combo for 3 minutes","Jab - Cross - Lead Hook (1 - 2 - 3) (3 minutes)",{"_uid":708,"answer":709,"question":710,"component":670},"4e8f8a2f-517f-485c-bffa-9517284b2aec","- Stand with your feet hip-width apart\n- Tighten your core and lower your hips down and back, coming  into a squat\n- Explode off the ground, using your arms to propel you as high as possible\n- Come back to the ground and repeat for 30 seconds","Jump Squats (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"241c52bd-dbdc-43a9-b79d-e0b1da57a63a","- Throw your Jab - Cross - Lead Hook combo and add a final Cross\n- Repeat for 3 minutes","Jab - Cross - Lead Hook - Cross (1 - 2 - 3 - 2) (3 minutes)",{"_uid":716,"answer":717,"question":718,"component":670},"42f1cbcf-e413-4619-8e2a-02321bb9bd27","- Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders\n- Bend your elbows and slowly lower yourself down until your chest nearly touches the floor\n- Keeping your back straight and your core tight, push yourself back up until your arms are fully extended\n- Repeat for 30 seconds","Push-Ups (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"f7bbd0b8-6342-4de0-bb25-c467574b678a","- Throw a Jab - Cross - Lead Hook - Rear Hook (1 - 2 - 3 - 4) combination repeatedly for 3 minutes","Jab - Cross - Lead Hook - Rear Hook (1 - 2 - 3 - 4) (3 minutes)",{"_uid":724,"answer":725,"question":726,"component":670},"b265ed91-05a4-4774-b5ae-1542c840b22b","- Stand with your feet shoulder-width apart with your weight in your heels\n- Bend your knees and push your hips back into a squat\n- Drop your hands to the floor in front of your feet and jump your feet back into a high plank position\n- Lower down into a push-up\n- Explode into a jump squat with your hands over your head and repeat for 30 seconds","Burpees (30 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"fbb4f50b-4aa1-4a43-bec5-dd7425b76fe5","- Throw your Jab - Cross - Jab - Cross (1 - 2 - 1 - 2) punch combo\n- Drop into a sprawl with your hands and toes touching the ground in a push-up position\n- Instead of dropping towards the floor for a push-up, pop back up into your boxing stance and repeat\n- Continue for 3 minutes","Jab - Cross - Jab - Cross - Sprawl (1 - 2 - 1 - 2 - Sprawl) (3 minutes)",{"_uid":732,"answer":733,"question":734,"component":670},"704a8f13-0b42-4fdf-ba30-a7cb3e5ffa71","- Start in a push-up position\n- Lower yourself down to your forearms\n- Ground your toes, squeeze your glutes and core, and keep your neck and back straight\n- Hold this position for one minute without dropping your knees or torso","Plank (30 seconds)",{"_uid":736,"answer":737,"question":738,"component":670},"ceb06355-fc9a-4446-939d-39bd9a8377b3","Wrapping up your boxing workout with a series of cool down movements will safely transition you from ‘workout mode’ to ‘walking around mode.’ Start your cool down immediately after your workout to decrease your heart rate and stretch your muscles while they’re still warm.","Cool Down (3 minutes)",{"_uid":740,"answer":741,"question":742,"component":670},"2227261a-647f-4ed1-9daa-4ccf6b4e0fc2","- Pull your right arm across your chest with your left hand until you feel a stretch\n- Hold for 30 seconds and switch arms","Shoulder Pull (1 minute)",{"_uid":744,"answer":745,"question":746,"component":670},"7a696c5d-458c-49d2-9063-bccfe5d363e0","- Pull your right arm behind your head, with your elbow facing up and your hand touching the top of your spine\n- Use your left hand to pull your elbow directly in line with your spine\n- Hold for 30 seconds and switch arms","Tricep Pull (1 minute)",{"_uid":748,"answer":749,"question":750,"component":670},"649821ed-648e-41c3-bfa1-a6ff9d870aab","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 1 minute","Child's Pose (1 minute)","20-Minute At-Home Boxing Workout for the New Year",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":753,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":765,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":754,"component":39,"meta_info":762,"block_image":763,"cover_image":764,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":755,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":760,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":761,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":756,"component":118,"meta_info":757,"meta_title":7,"block_image":758,"cover_image":759,"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},[],[],{"name":768,"created_at":769,"published_at":770,"updated_at":771,"id":772,"uuid":773,"content":774,"slug":784,"full_slug":785,"sort_by_date":48,"position":392,"tag_list":786,"is_startpage":9,"parent_id":787,"meta_data":48,"group_id":788,"first_published_at":789,"release_id":48,"lang":60,"path":48,"alternates":790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":775,"_uid":776,"name":768,"photo":777,"component":780,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":781,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":782,"social_link_instagram":783,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":778,"alt":768,"name":768,"focus":48,"title":768,"filename":779,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":792,"content":793},"doc",[794,800,814,826,840,853,860,863,869,891,896,922,927,959,964,989,995,1005,1025,1029,1032,1037,1042,1050,1054,1080,1085,1090,1095,1103,1107,1133,1137,1142,1147,1161,1165,1191,1195,1200,1205,1213,1217,1249,1253,1258,1263,1289,1293,1319,1323,1327,1339,1343,1357,1361,1380,1385,1423,1427],{"type":795,"content":796},"paragraph",[797],{"text":798,"type":799},"The start of a new year is an exciting time of growth and rejuvenation -- we make new goals, start new habits and hobbies, and embrace new opportunities! If you’re looking to kick off the year with less stress, healthy habits, and a badass new hobby, allow us to introduce you to the beast-mode endorphin rush of boxing!","text",{"type":795,"content":801},[802,804,812],{"text":803,"type":799},"Boxing has tons of health benefits, from cardiovascular endurance and increased muscle strength to sharper mental performance. And you ",{"text":805,"type":799,"marks":806},"don’t need a gym membership",[807],{"type":808,"attrs":809},"link",{"href":810,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":813,"type":799}," to train! To prove it, we’ve put together a 20-minute beginner boxing workout you can do anywhere -- at-home, in the gym, or even outside.",{"type":795,"content":815},[816,818,824],{"text":817,"type":799},"This ",{"text":819,"type":799,"marks":820},"HIIT workout",[821],{"type":808,"attrs":822},{"href":823,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":825,"type":799}," is short, sweet, and sweaty. Whether you’re starting a new fitness routine or just want to shake up your fitness training, make a New Year’s resolution to complete this 20-minute workout twice a week. We promise you’ll be hooked!",{"type":795,"content":827},[828,830,836,838],{"text":829,"type":799},"*If boxing isn’t new to you, you can skip right down to the workout, otherwise, here’s a bit of background on the ",{"text":831,"type":799,"marks":832},"boxing punches",[833],{"type":808,"attrs":834},{"href":835,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":837,"type":799}," and how to execute the exercises.",{"type":839},"hard_break",{"type":841,"attrs":842},"blok",{"id":843,"body":844},"4fb8bc86-aa91-46e0-8442-3f6a3e8e70f9",[845],{"_uid":846,"image":847,"component":851,"copyright_details":852},"i-1d66bd98-61e5-4b49-817b-1160f661067d",{"id":848,"alt":849,"name":7,"focus":48,"title":849,"filename":850,"copyright":7,"fieldtype":50},3530698,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/700x1100/e5b8dec7d7/boxing_cross_punch.png","content_image",[],{"type":854,"attrs":855,"content":857},"heading",{"level":856},2,[858],{"text":859,"type":799},"Boxing Punch Numbers",{"type":795,"content":861},[862],{"text":673,"type":799},{"type":854,"attrs":864,"content":866},{"level":865},3,[867],{"text":868,"type":799},"1: Jab",{"type":870,"content":871},"bullet_list",[872,879,885],{"type":873,"content":874},"list_item",[875],{"type":795,"content":876},[877],{"text":878,"type":799},"Assume fighting stance with your fists in guard position",{"type":873,"content":880},[881],{"type":795,"content":882},[883],{"text":884,"type":799},"Extend your lead arm straight ahead, keeping your fist in line with its starting point",{"type":873,"content":886},[887],{"type":795,"content":888},[889],{"text":890,"type":799},"Return your fist quickly back to your face",{"type":854,"attrs":892,"content":893},{"level":865},[894],{"text":895,"type":799},"2: Cross",{"type":870,"content":897},[898,904,910,916],{"type":873,"content":899},[900],{"type":795,"content":901},[902],{"text":903,"type":799},"Assume the same fighting stance with fists in guard position",{"type":873,"content":905},[906],{"type":795,"content":907},[908],{"text":909,"type":799},"You will pivot on your back foot as you rotate your hips, angling your body towards the front",{"type":873,"content":911},[912],{"type":795,"content":913},[914],{"text":915,"type":799},"As you pivot and rotate, extend your rear arm forward using your shoulder as the source of your power",{"type":873,"content":917},[918],{"type":795,"content":919},[920],{"text":921,"type":799},"Rotate your body back to fighting stance and return your rear hand to guard position",{"type":854,"attrs":923,"content":924},{"level":865},[925],{"text":926,"type":799},"3: Lead Hook",{"type":870,"content":928},[929,935,941,947,953],{"type":873,"content":930},[931],{"type":795,"content":932},[933],{"text":934,"type":799},"Start in your fighting stance with fists in guard position",{"type":873,"content":936},[937],{"type":795,"content":938},[939],{"text":940,"type":799},"Rotate your body into a forward position to transfer your weight on your lead leg",{"type":873,"content":942},[943],{"type":795,"content":944},[945],{"text":946,"type":799},"Bring your lead arm up to shoulder-height with your elbow bent at a 90-degree angle",{"type":873,"content":948},[949],{"type":795,"content":950},[951],{"text":952,"type":799},"Pivot on your lead leg while rotating your body to follow your fist",{"type":873,"content":954},[955],{"type":795,"content":956},[957],{"text":958,"type":799},"Your arm will remain bent at the elbow at a roughly 90-degree angle and your elbow should end up almost in front of your face as you follow-through",{"type":854,"attrs":960,"content":961},{"level":865},[962],{"text":963,"type":799},"4: Rear Hook",{"type":870,"content":965},[966,971,977,983],{"type":873,"content":967},[968],{"type":795,"content":969},[970],{"text":934,"type":799},{"type":873,"content":972},[973],{"type":795,"content":974},[975],{"text":976,"type":799},"Bring your rear arm to shoulder height with your elbow bent at a 90-degree angle",{"type":873,"content":978},[979],{"type":795,"content":980},[981],{"text":982,"type":799},"Pivot on your rear foot while rotating your hips and body",{"type":873,"content":984},[985],{"type":795,"content":986},[987],{"text":988,"type":799},"Again, your elbow will remain bent and should be almost in front of your face as you deliver your hook punch",{"type":854,"attrs":990,"content":991},{"level":856},[992,994],{"text":993,"type":799},"At-Home Boxing Workout For Beginners",{"type":839},{"type":841,"attrs":996},{"id":843,"body":997},[998],{"_uid":999,"image":1000,"component":851,"copyright_details":1004},"i-d546cc5b-6fcc-4916-bdaa-c1d7ff1f4e9d",{"id":1001,"alt":1002,"name":7,"focus":48,"title":1002,"filename":1003,"copyright":7,"fieldtype":50},3530706,"At-Home Boxing Workout","https://a.storyblok.com/f/115220/700x1100/bc00cc3b0f/boxing_jab_punch.png",[],{"type":795,"content":1006},[1007,1009,1015,1017,1023],{"text":1008,"type":799},"This beginner boxing workout can be done with ",{"text":1010,"type":799,"marks":1011},"boxing gloves and a heavy bag",[1012],{"type":808,"attrs":1013},{"href":1014,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":1016,"type":799},", or with zero equipment. If you don’t have a bag to punch, just ",{"text":1018,"type":799,"marks":1019},"shadowbox",[1020],{"type":808,"attrs":1021},{"href":1022,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1024,"type":799}," in the air, as if you’re sparring with an imaginary opponent. Grab a clock or set a timer, and let’s make it burn!",{"type":854,"attrs":1026,"content":1027},{"level":856},[1028],{"text":694,"type":799},{"type":795,"content":1030},[1031],{"text":693,"type":799},{"type":854,"attrs":1033,"content":1034},{"level":856},[1035],{"text":1036,"type":799},"Round 1",{"type":854,"attrs":1038,"content":1039},{"level":865},[1040],{"text":1041,"type":799},"Jab - Cross - Jab - Cross | 1 - 2 - 1 - 2 (3 minutes)",{"type":870,"content":1043},[1044],{"type":873,"content":1045},[1046],{"type":795,"content":1047},[1048],{"text":1049,"type":799},"Alternate between Jabs and Crosses for 3 minutes",{"type":854,"attrs":1051,"content":1052},{"level":865},[1053],{"text":702,"type":799},{"type":870,"content":1055},[1056,1062,1068,1074],{"type":873,"content":1057},[1058],{"type":795,"content":1059},[1060],{"text":1061,"type":799},"Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged",{"type":873,"content":1063},[1064],{"type":795,"content":1065},[1066],{"text":1067,"type":799},"Pull your right knee into your chest",{"type":873,"content":1069},[1070],{"type":795,"content":1071},[1072],{"text":1073,"type":799},"Switch legs and bring your left knee into your chest",{"type":873,"content":1075},[1076],{"type":795,"content":1077},[1078],{"text":1079,"type":799},"Keeping your hips down, repeat at a sprinting pace for 30 seconds",{"type":854,"attrs":1081,"content":1082},{"level":865},[1083],{"text":1084,"type":799},"Rest (30 seconds)",{"type":854,"attrs":1086,"content":1087},{"level":856},[1088],{"text":1089,"type":799},"Round 2",{"type":854,"attrs":1091,"content":1092},{"level":865},[1093],{"text":1094,"type":799},"Jab - Cross - Lead Hook | 1 - 2 - 3 (3 minutes)",{"type":870,"content":1096},[1097],{"type":873,"content":1098},[1099],{"type":795,"content":1100},[1101],{"text":1102,"type":799},"Alternate between your Jab - Cross - Lead Hook (1 - 2 - 3) combo for 3 minutes",{"type":854,"attrs":1104,"content":1105},{"level":865},[1106],{"text":710,"type":799},{"type":870,"content":1108},[1109,1115,1121,1127],{"type":873,"content":1110},[1111],{"type":795,"content":1112},[1113],{"text":1114,"type":799},"Stand with your feet hip-width apart",{"type":873,"content":1116},[1117],{"type":795,"content":1118},[1119],{"text":1120,"type":799},"Tighten your core and lower your hips down and back, coming  into a squat",{"type":873,"content":1122},[1123],{"type":795,"content":1124},[1125],{"text":1126,"type":799},"Explode off the ground, using your arms to propel you as high as possible",{"type":873,"content":1128},[1129],{"type":795,"content":1130},[1131],{"text":1132,"type":799},"Come back to the ground and repeat for 30 seconds",{"type":854,"attrs":1134,"content":1135},{"level":865},[1136],{"text":1084,"type":799},{"type":854,"attrs":1138,"content":1139},{"level":856},[1140],{"text":1141,"type":799},"Round 3",{"type":854,"attrs":1143,"content":1144},{"level":865},[1145],{"text":1146,"type":799},"Jab - Cross - Lead Hook - Cross | 1 - 2 - 3 - 2 (3 minutes)",{"type":870,"content":1148},[1149,1155],{"type":873,"content":1150},[1151],{"type":795,"content":1152},[1153],{"text":1154,"type":799},"Throw your Jab - Cross - Lead Hook combo and add a final Cross ",{"type":873,"content":1156},[1157],{"type":795,"content":1158},[1159],{"text":1160,"type":799},"Repeat for 3 minutes",{"type":854,"attrs":1162,"content":1163},{"level":865},[1164],{"text":718,"type":799},{"type":870,"content":1166},[1167,1173,1179,1185],{"type":873,"content":1168},[1169],{"type":795,"content":1170},[1171],{"text":1172,"type":799},"Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders",{"type":873,"content":1174},[1175],{"type":795,"content":1176},[1177],{"text":1178,"type":799},"Bend your elbows and slowly lower yourself down until your chest nearly touches the floor",{"type":873,"content":1180},[1181],{"type":795,"content":1182},[1183],{"text":1184,"type":799},"Keeping your back straight and your core tight, push yourself back up until your arms are fully extended",{"type":873,"content":1186},[1187],{"type":795,"content":1188},[1189],{"text":1190,"type":799},"Repeat for 30 seconds",{"type":854,"attrs":1192,"content":1193},{"level":865},[1194],{"text":1084,"type":799},{"type":854,"attrs":1196,"content":1197},{"level":856},[1198],{"text":1199,"type":799},"Round 4",{"type":854,"attrs":1201,"content":1202},{"level":865},[1203],{"text":1204,"type":799},"Jab - Cross - Lead Hook - Rear Hook | 1 - 2 - 3 - 4 (3 minutes)",{"type":870,"content":1206},[1207],{"type":873,"content":1208},[1209],{"type":795,"content":1210},[1211],{"text":1212,"type":799},"Throw a Jab - Cross - Lead Hook - Rear Hook (1 - 2 - 3 - 4) combination repeatedly for 3 minutes",{"type":854,"attrs":1214,"content":1215},{"level":865},[1216],{"text":726,"type":799},{"type":870,"content":1218},[1219,1225,1231,1237,1243],{"type":873,"content":1220},[1221],{"type":795,"content":1222},[1223],{"text":1224,"type":799},"Stand with your feet shoulder-width apart with your weight in your heels",{"type":873,"content":1226},[1227],{"type":795,"content":1228},[1229],{"text":1230,"type":799},"Bend your knees and push your hips back into a squat",{"type":873,"content":1232},[1233],{"type":795,"content":1234},[1235],{"text":1236,"type":799},"Drop your hands to the floor in front of your feet and jump your feet back into a high plank position",{"type":873,"content":1238},[1239],{"type":795,"content":1240},[1241],{"text":1242,"type":799},"Lower down into a push-up",{"type":873,"content":1244},[1245],{"type":795,"content":1246},[1247],{"text":1248,"type":799},"Explode into a jump squat with your hands over your head and repeat for 30 seconds",{"type":854,"attrs":1250,"content":1251},{"level":865},[1252],{"text":1084,"type":799},{"type":854,"attrs":1254,"content":1255},{"level":856},[1256],{"text":1257,"type":799},"Round 5",{"type":854,"attrs":1259,"content":1260},{"level":865},[1261],{"text":1262,"type":799},"Jab - Cross - Jab - Cross - Sprawl | 1 - 2 - 1 - 2 - Sprawl (3 minutes)",{"type":870,"content":1264},[1265,1271,1277,1283],{"type":873,"content":1266},[1267],{"type":795,"content":1268},[1269],{"text":1270,"type":799},"Throw your Jab - Cross - Jab - Cross (1 - 2 - 1 - 2) punch combo",{"type":873,"content":1272},[1273],{"type":795,"content":1274},[1275],{"text":1276,"type":799},"Drop into a sprawl with your hands and toes touching the ground in a push-up position",{"type":873,"content":1278},[1279],{"type":795,"content":1280},[1281],{"text":1282,"type":799},"Instead of dropping towards the floor for a push-up, pop back up into your boxing stance and repeat",{"type":873,"content":1284},[1285],{"type":795,"content":1286},[1287],{"text":1288,"type":799},"Continue for 3 minutes",{"type":854,"attrs":1290,"content":1291},{"level":865},[1292],{"text":734,"type":799},{"type":870,"content":1294},[1295,1301,1307,1313],{"type":873,"content":1296},[1297],{"type":795,"content":1298},[1299],{"text":1300,"type":799},"Start in a push-up position",{"type":873,"content":1302},[1303],{"type":795,"content":1304},[1305],{"text":1306,"type":799},"Lower yourself down to your forearms",{"type":873,"content":1308},[1309],{"type":795,"content":1310},[1311],{"text":1312,"type":799},"Ground your toes, squeeze your glutes and core, and keep your neck and back straight",{"type":873,"content":1314},[1315],{"type":795,"content":1316},[1317],{"text":1318,"type":799},"Hold this position for one minute without dropping your knees or torso",{"type":854,"attrs":1320,"content":1321},{"level":865},[1322],{"text":1084,"type":799},{"type":854,"attrs":1324,"content":1325},{"level":856},[1326],{"text":738,"type":799},{"type":795,"content":1328},[1329,1331,1337],{"text":1330,"type":799},"Wrapping up your boxing workout with a series of ",{"text":1332,"type":799,"marks":1333},"cool down",[1334],{"type":808,"attrs":1335},{"href":1336,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-cool-down-after-a-boxing-workout/",{"text":1338,"type":799}," movements will safely transition you from ‘workout mode’ to ‘walking around mode.’ Start your cool down immediately after your workout to decrease your heart rate and stretch your muscles while they’re still warm.",{"type":854,"attrs":1340,"content":1341},{"level":865},[1342],{"text":742,"type":799},{"type":870,"content":1344},[1345,1351],{"type":873,"content":1346},[1347],{"type":795,"content":1348},[1349],{"text":1350,"type":799},"Pull your right arm across your chest with your left hand until you feel a stretch",{"type":873,"content":1352},[1353],{"type":795,"content":1354},[1355],{"text":1356,"type":799},"Hold for 30 seconds and switch arms",{"type":854,"attrs":1358,"content":1359},{"level":865},[1360],{"text":746,"type":799},{"type":870,"content":1362},[1363,1369,1375],{"type":873,"content":1364},[1365],{"type":795,"content":1366},[1367],{"text":1368,"type":799},"Pull your right arm behind your head, with your elbow facing up and your hand touching the top of your spine",{"type":873,"content":1370},[1371],{"type":795,"content":1372},[1373],{"text":1374,"type":799},"Use your left hand to pull your elbow directly in line with your spine",{"type":873,"content":1376},[1377],{"type":795,"content":1378},[1379],{"text":1356,"type":799},{"type":854,"attrs":1381,"content":1382},{"level":865},[1383],{"text":1384,"type":799},"Child’s Pose (1 minute)",{"type":870,"content":1386},[1387,1393,1399,1405,1411,1417],{"type":873,"content":1388},[1389],{"type":795,"content":1390},[1391],{"text":1392,"type":799},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":873,"content":1394},[1395],{"type":795,"content":1396},[1397],{"text":1398,"type":799},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":873,"content":1400},[1401],{"type":795,"content":1402},[1403],{"text":1404,"type":799},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":873,"content":1406},[1407],{"type":795,"content":1408},[1409],{"text":1410,"type":799},"Drop your hips back toward your heels",{"type":873,"content":1412},[1413],{"type":795,"content":1414},[1415],{"text":1416,"type":799},"Close your eyes and continue to inhale and exhale deeply",{"type":873,"content":1418},[1419],{"type":795,"content":1420},[1421],{"text":1422,"type":799},"Hold this pose for 1 minute",{"type":795,"content":1424},[1425],{"text":1426,"type":799},"Now, that’s how you ring in the New Year! Do this quick boxing HIIT workout twice a week and you’ll see yourself become a stronger, sharper, happier you in the New Year! After a few weeks, challenge yourself by boxing 3-4 times a week, or repeat the 5-round routine for longer training sessions.",{"type":795,"content":1428},[1429,1431,1437,1439,1445,1447,1453],{"text":1430,"type":799},"Make this workout work for your fitness resolutions! For more at-home boxing workouts by ",{"text":1432,"type":799,"marks":1433},"FightCamp",[1434],{"type":808,"attrs":1435},{"href":1436,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1438,"type":799},", check out our ",{"text":1440,"type":799,"marks":1441},"Blog",[1442],{"type":808,"attrs":1443},{"href":1444,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1446,"type":799},". You can even train alongside our FightCamp Trainers on our ",{"text":1448,"type":799,"marks":1449},"YouTube Channel",[1450],{"type":808,"attrs":1451},{"href":1452,"uuid":48,"anchor":48,"target":811,"linktype":13},"https://bit.ly/3oYefXf",{"text":1454,"type":799},"!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1457,"component":118,"meta_info":1458,"meta_title":7,"block_image":1459,"cover_image":1460,"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},[],[],"2021-12-30 00:00","article",{"_uid":1466,"title":1467,"plugin":43,"description":1468},"597c604c-1d01-4e9d-be0a-546b891c4987","20 Minute At-Home Boxing Workout for the New Year | FightCamp","Don't waste any time crushing your New Year’s Resolutions. Make this your strongest year yet with this at-home FightCamp boxing workout!",{"id":1470,"alt":1471,"name":7,"focus":48,"title":1471,"filename":1472,"copyright":7,"fieldtype":50},3530685,"20 Minute At-Home Boxing Workout For The New Year","https://a.storyblok.com/f/115220/2400x990/d3f111422b/20-minute-at-home-boxing-workout-for-the-new-year.png","Don't waste any time crushing your New Year’s Resolutions. Make this your strongest year yet with this at-home boxing workout!",[],"20-minute-at-home-boxing-workout-for-the-new-year","blogs/20-minute-at-home-boxing-workout-for-the-new-year",-2970,[1479,1480],"featured","home-trending",60887917,"8265fb3b-d57f-48fe-b42d-f1dc80c11745","2021-12-30T02:00:00.000Z","training/20-minute-at-home-boxing-workout-for-the-new-year",[],["Reactive",1487],[1488,1874,2113,2460,2874,3153],{"name":1489,"created_at":1490,"published_at":1491,"updated_at":1492,"id":1493,"uuid":1494,"content":1495,"slug":1866,"full_slug":1867,"sort_by_date":48,"position":1868,"tag_list":1869,"is_startpage":9,"parent_id":1481,"meta_data":48,"group_id":1870,"first_published_at":1871,"release_id":48,"lang":60,"path":1872,"alternates":1873,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1496,"faqs":1497,"title":1489,"topic":1526,"author":773,"content":1541,"category":1847,"schedule":1855,"component":1464,"meta_info":1856,"cover_image":1860,"description":1864,"contributors":1865},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1498,1502,1506,1510,1514,1518,1522],{"_uid":1499,"answer":1500,"question":1501,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1503,"answer":1504,"question":1505,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1507,"answer":1508,"question":1509,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1511,"answer":1512,"question":1513,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1515,"answer":1516,"question":1517,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1519,"answer":1520,"question":1521,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1523,"answer":1524,"question":1525,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1527,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1539,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1540,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1528,"component":39,"meta_info":1536,"block_image":1537,"cover_image":1538,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1529,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1534,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1530,"component":118,"meta_info":1531,"meta_title":7,"block_image":1532,"cover_image":1533,"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":792,"content":1542},[1543,1548,1552,1556,1560,1581,1585,1589,1593,1598,1602,1646,1651,1655,1669,1673,1696,1701,1705,1774,1779,1783,1803,1808,1822,1826,1831,1843],{"type":854,"attrs":1544,"content":1545},{"level":856},[1546],{"text":1547,"type":799},"Boxing Terminology",{"type":795,"content":1549},[1550],{"text":1551,"type":799},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":854,"attrs":1553,"content":1554},{"level":856},[1555],{"text":1501,"type":799},{"type":795,"content":1557},[1558],{"text":1559,"type":799},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":870,"content":1561},[1562,1568],{"type":873,"content":1563},[1564],{"type":795,"content":1565},[1566],{"text":1567,"type":799},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":873,"content":1569},[1570],{"type":795,"content":1571},[1572,1574,1579],{"text":1573,"type":799},"Southpaw Stance",{"text":1575,"type":799,"marks":1576}," ",[1577],{"type":1578},"bold",{"text":1580,"type":799},"– Standing with your right foot farther out in front than your left foot",{"type":854,"attrs":1582,"content":1583},{"level":856},[1584],{"text":1505,"type":799},{"type":795,"content":1586},[1587],{"text":1588,"type":799},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":795,"content":1590},[1591],{"text":1592,"type":799},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":854,"attrs":1594,"content":1595},{"level":865},[1596],{"text":1597,"type":799},"Boxing Punches",{"type":795,"content":1599},[1600],{"text":1601,"type":799},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":870,"content":1603},[1604,1610,1616,1622,1628,1634,1640],{"type":873,"content":1605},[1606],{"type":795,"content":1607},[1608],{"text":1609,"type":799},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":873,"content":1611},[1612],{"type":795,"content":1613},[1614],{"text":1615,"type":799},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":873,"content":1617},[1618],{"type":795,"content":1619},[1620],{"text":1621,"type":799},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":873,"content":1623},[1624],{"type":795,"content":1625},[1626],{"text":1627,"type":799},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":873,"content":1629},[1630],{"type":795,"content":1631},[1632],{"text":1633,"type":799},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":873,"content":1635},[1636],{"type":795,"content":1637},[1638],{"text":1639,"type":799},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":873,"content":1641},[1642],{"type":795,"content":1643},[1644],{"text":1645,"type":799},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":854,"attrs":1647,"content":1648},{"level":865},[1649],{"text":1650,"type":799},"Boxing Movements",{"type":795,"content":1652},[1653],{"text":1654,"type":799},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":870,"content":1656},[1657,1663],{"type":873,"content":1658},[1659],{"type":795,"content":1660},[1661],{"text":1662,"type":799},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":873,"content":1664},[1665],{"type":795,"content":1666},[1667],{"text":1668,"type":799},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":795,"content":1670},[1671],{"text":1672,"type":799},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":870,"content":1674},[1675,1690],{"type":873,"content":1676},[1677],{"type":795,"content":1678},[1679,1688],{"text":1680,"type":799,"marks":1681},"Shoulder Roll",[1682,1686],{"type":808,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"custom":1685,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1687},"underline",{"text":1689,"type":799}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":873,"content":1691},[1692],{"type":795,"content":1693},[1694],{"text":1695,"type":799},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":854,"attrs":1697,"content":1698},{"level":865},[1699],{"text":1700,"type":799},"Boxing Training",{"type":795,"content":1702},[1703],{"text":1704,"type":799},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1706,"attrs":1707,"content":1710},"ordered_list",{"order":1708},{"order":1709},1,[1711,1717,1723,1737,1751],{"type":873,"content":1712},[1713],{"type":795,"content":1714},[1715],{"text":1716,"type":799},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":873,"content":1718},[1719],{"type":795,"content":1720},[1721],{"text":1722,"type":799},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":873,"content":1724},[1725],{"type":795,"content":1726},[1727,1735],{"text":1728,"type":799,"marks":1729},"Mittwork",[1730,1734],{"type":808,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1687},{"text":1736,"type":799}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":873,"content":1738},[1739],{"type":795,"content":1740},[1741,1749],{"text":1742,"type":799,"marks":1743},"Sparring",[1744,1748],{"type":808,"attrs":1745},{"href":1746,"uuid":48,"anchor":48,"custom":1747,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1687},{"text":1750,"type":799}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":873,"content":1752},[1753],{"type":795,"content":1754},[1755,1763,1765,1772],{"text":1756,"type":799,"marks":1757},"Roadwork",[1758,1762],{"type":808,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1687},{"text":1764,"type":799}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1766,"type":799,"marks":1767},"roadwork drills",[1768,1771],{"type":808,"attrs":1769},{"href":1760,"uuid":48,"anchor":48,"custom":1770,"target":811,"linktype":13},{},{"type":1687},{"text":1773,"type":799}," to add to your boxer training.",{"type":854,"attrs":1775,"content":1776},{"level":865},[1777],{"text":1778,"type":799},"Heavy Bag Training",{"type":795,"content":1780},[1781],{"text":1782,"type":799},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":870,"content":1784},[1785,1791,1797],{"type":873,"content":1786},[1787],{"type":795,"content":1788},[1789],{"text":1790,"type":799},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":873,"content":1792},[1793],{"type":795,"content":1794},[1795],{"text":1796,"type":799},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":873,"content":1798},[1799],{"type":795,"content":1800},[1801],{"text":1802,"type":799},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":854,"attrs":1804,"content":1805},{"level":865},[1806],{"text":1807,"type":799},"Recovery",{"type":795,"content":1809},[1810,1812,1820],{"text":1811,"type":799},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1813,"type":799,"marks":1814},"interview with FightCamp Trainer Coach PJ",[1815,1819],{"type":808,"attrs":1816},{"href":1817,"uuid":48,"anchor":48,"custom":1818,"target":811,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1687},{"text":1821,"type":799},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":795,"content":1823},[1824],{"text":1825,"type":799},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":854,"attrs":1827,"content":1828},{"level":856},[1829],{"text":1830,"type":799},"Talk and Train Like a Fighter",{"type":795,"content":1832},[1833,1835,1841],{"text":1834,"type":799},"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":1432,"type":799,"marks":1836},[1837,1840],{"type":808,"attrs":1838},{"href":810,"uuid":48,"anchor":48,"custom":1839,"target":811,"linktype":13},{},{"type":1687},{"text":1842,"type":799}," 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":795,"content":1844},[1845],{"text":1846,"type":799},"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":1848,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1853,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1854,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1849,"component":118,"meta_info":1850,"meta_title":7,"block_image":1851,"cover_image":1852,"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},[],[],"2023-01-22 00:00",{"_uid":1857,"title":1858,"plugin":43,"description":1859},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1861,"alt":1862,"name":7,"focus":7,"title":1862,"filename":1863,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1479],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z","training/{{story.slug}}",[],{"name":1875,"created_at":1876,"published_at":1877,"updated_at":1878,"id":1879,"uuid":1880,"content":1881,"slug":2106,"full_slug":2107,"sort_by_date":48,"position":2108,"tag_list":2109,"is_startpage":9,"parent_id":1481,"meta_data":48,"group_id":2110,"first_published_at":2111,"release_id":48,"lang":60,"path":1872,"alternates":2112,"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":1882,"faqs":1883,"title":1875,"topic":1892,"author":773,"content":1907,"category":2087,"schedule":2095,"component":1464,"meta_info":2096,"cover_image":2100,"description":2104,"contributors":2105},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1884,1888],{"_uid":1885,"answer":1886,"question":1887,"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":1889,"answer":1890,"question":1891,"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":1893,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1905,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1906,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1894,"component":39,"meta_info":1902,"block_image":1903,"cover_image":1904,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1895,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1900,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1901,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1896,"component":118,"meta_info":1897,"meta_title":7,"block_image":1898,"cover_image":1899,"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":792,"content":1908},[1909,1914,1918,1923,1927,1932,1936,1962,1967,1971,1976,1980,1985,1989,1994,2007,2012,2025,2030,2034,2039,2043,2048,2052,2057,2061,2066,2070,2075],{"type":854,"attrs":1910,"content":1911},{"level":856},[1912],{"text":1913,"type":799},"Staying Safe While Exercising in the Cold",{"type":795,"content":1915},[1916],{"text":1917,"type":799},"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":854,"attrs":1919,"content":1920},{"level":865},[1921],{"text":1922,"type":799},"Watch the Windchill",{"type":795,"content":1924},[1925],{"text":1926,"type":799},"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":854,"attrs":1928,"content":1929},{"level":865},[1930],{"text":1931,"type":799},"Protect Your Extremities",{"type":795,"content":1933},[1934],{"text":1935,"type":799},"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":870,"content":1937},[1938,1944,1950,1956],{"type":873,"content":1939},[1940],{"type":795,"content":1941},[1942],{"text":1943,"type":799},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":873,"content":1945},[1946],{"type":795,"content":1947},[1948],{"text":1949,"type":799},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":873,"content":1951},[1952],{"type":795,"content":1953},[1954],{"text":1955,"type":799},"Wear a hat or headband that covers your ears",{"type":873,"content":1957},[1958],{"type":795,"content":1959},[1960],{"text":1961,"type":799},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":854,"attrs":1963,"content":1964},{"level":865},[1965],{"text":1966,"type":799},"Wear Layers",{"type":795,"content":1968},[1969],{"text":1970,"type":799},"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":854,"attrs":1972,"content":1973},{"level":865},[1974],{"text":1975,"type":799},"Don’t Forget Sunscreen",{"type":795,"content":1977},[1978],{"text":1979,"type":799},"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":854,"attrs":1981,"content":1982},{"level":856},[1983],{"text":1984,"type":799},"Getting Motivated to Workout in the Cold ",{"type":795,"content":1986},[1987],{"text":1988,"type":799},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":854,"attrs":1990,"content":1991},{"level":865},[1992],{"text":1993,"type":799},"Invest in New Activewear",{"type":795,"content":1995},[1996,1998,2005],{"text":1997,"type":799},"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":1999,"type":799,"marks":2000},"new workout gear",[2001],{"type":808,"attrs":2002},{"href":2003,"uuid":48,"anchor":48,"custom":2004,"target":811,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2006,"type":799}," 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":854,"attrs":2008,"content":2009},{"level":865},[2010],{"text":2011,"type":799},"Find a Workout Buddy",{"type":795,"content":2013},[2014,2016,2023],{"text":2015,"type":799},"Accountability! Accountability! Accountability! Finding a ",{"text":2017,"type":799,"marks":2018},"workout buddy",[2019],{"type":808,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":811,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2024,"type":799}," 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":854,"attrs":2026,"content":2027},{"level":865},[2028],{"text":2029,"type":799},"Benefits of Working Out in the Cold",{"type":795,"content":2031},[2032],{"text":2033,"type":799},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":854,"attrs":2035,"content":2036},{"level":865},[2037],{"text":2038,"type":799},"Combat Seasonal Affective Disorder",{"type":795,"content":2040},[2041],{"text":2042,"type":799},"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":854,"attrs":2044,"content":2045},{"level":865},[2046],{"text":2047,"type":799},"Boost Your Immune System",{"type":795,"content":2049},[2050],{"text":2051,"type":799},"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":854,"attrs":2053,"content":2054},{"level":865},[2055],{"text":2056,"type":799},"Diverse Training Options",{"type":795,"content":2058},[2059],{"text":2060,"type":799},"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":854,"attrs":2062,"content":2063},{"level":865},[2064],{"text":2065,"type":799},"Burn More Calories",{"type":795,"content":2067},[2068],{"text":2069,"type":799},"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":854,"attrs":2071,"content":2072},{"level":856},[2073],{"text":2074,"type":799},"Train Like a Fighter in the Cold",{"type":795,"content":2076},[2077,2079,2085],{"text":2078,"type":799},"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":1432,"type":799,"marks":2080},[2081,2084],{"type":808,"attrs":2082},{"href":810,"uuid":48,"anchor":48,"custom":2083,"target":811,"linktype":13},{},{"type":1687},{"text":2086,"type":799}," 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":2088,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2093,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2094,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2089,"component":118,"meta_info":2090,"meta_title":7,"block_image":2091,"cover_image":2092,"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":2097,"title":2098,"plugin":43,"description":2099},"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":2101,"alt":2102,"name":7,"focus":7,"title":2102,"filename":2103,"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,[1479],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2114,"created_at":2115,"published_at":2116,"updated_at":2117,"id":2118,"uuid":2119,"content":2120,"slug":2453,"full_slug":2454,"sort_by_date":48,"position":2455,"tag_list":2456,"is_startpage":9,"parent_id":1481,"meta_data":48,"group_id":2457,"first_published_at":2458,"release_id":48,"lang":60,"path":1872,"alternates":2459,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2121,"faqs":2122,"title":2114,"topic":2135,"author":2150,"content":2151,"category":2434,"schedule":2442,"component":1464,"meta_info":2443,"cover_image":2447,"description":2451,"contributors":2452},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2123,2127,2131],{"_uid":2124,"answer":2125,"question":2126,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2128,"answer":2129,"question":2130,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2132,"answer":2133,"question":2134,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2136,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2148,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2149,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2137,"component":39,"meta_info":2145,"block_image":2146,"cover_image":2147,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2138,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2143,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2139,"component":118,"meta_info":2140,"meta_title":7,"block_image":2141,"cover_image":2142,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":792,"content":2152},[2153,2167,2171,2183,2188,2193,2221,2226,2253,2258,2280,2285,2307,2312,2334,2339,2366,2371,2387,2391,2415,2420,2430],{"type":795,"content":2154},[2155,2157,2165],{"text":2156,"type":799},"Post-workout ",{"text":2158,"type":799,"marks":2159},"stretches",[2160,2164],{"type":808,"attrs":2161},{"href":2162,"uuid":48,"anchor":48,"custom":2163,"target":811,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1687},{"text":2166,"type":799}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":854,"attrs":2168,"content":2169},{"level":856},[2170],{"text":2126,"type":799},{"type":795,"content":2172},[2173,2181],{"text":2174,"type":799,"marks":2175},"Research",[2176,2180],{"type":808,"attrs":2177},{"href":2178,"uuid":48,"anchor":48,"custom":2179,"target":811,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1687},{"text":2182,"type":799}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":854,"attrs":2184,"content":2185},{"level":856},[2186],{"text":2187,"type":799},"7 Stretches to Help You Recover Post-Workout",{"type":854,"attrs":2189,"content":2190},{"level":865},[2191],{"text":2192,"type":799},"Shoulder Flossing",{"type":1706,"attrs":2194,"content":2196},{"order":2195},{"order":1709},[2197,2203,2209,2215],{"type":873,"content":2198},[2199],{"type":795,"content":2200},[2201],{"text":2202,"type":799},"Start in a standing position.",{"type":873,"content":2204},[2205],{"type":795,"content":2206},[2207],{"text":2208,"type":799},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":873,"content":2210},[2211],{"type":795,"content":2212},[2213],{"text":2214,"type":799},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":873,"content":2216},[2217],{"type":795,"content":2218},[2219],{"text":2220,"type":799},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":854,"attrs":2222,"content":2223},{"level":865},[2224],{"text":2225,"type":799},"World's Greatest Stretch ",{"type":1706,"attrs":2227,"content":2228},{"order":1709},[2229,2235,2241,2247],{"type":873,"content":2230},[2231],{"type":795,"content":2232},[2233],{"text":2234,"type":799},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":873,"content":2236},[2237],{"type":795,"content":2238},[2239],{"text":2240,"type":799},"Next to the left hand, raise the left hand to the sky. ",{"type":873,"content":2242},[2243],{"type":795,"content":2244},[2245],{"text":2246,"type":799},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":873,"content":2248},[2249],{"type":795,"content":2250},[2251],{"text":2252,"type":799},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":854,"attrs":2254,"content":2255},{"level":865},[2256],{"text":2257,"type":799},"Kneeling Quad/Hip Flexor Stretch",{"type":1706,"attrs":2259,"content":2261},{"order":2260},{"order":1709},[2262,2268,2274],{"type":873,"content":2263},[2264],{"type":795,"content":2265},[2266],{"text":2267,"type":799},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":873,"content":2269},[2270],{"type":795,"content":2271},[2272],{"text":2273,"type":799},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":873,"content":2275},[2276],{"type":795,"content":2277},[2278],{"text":2279,"type":799},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":854,"attrs":2281,"content":2282},{"level":865},[2283],{"text":2284,"type":799},"Cat/Cow",{"type":1706,"attrs":2286,"content":2288},{"order":2287},{"order":1709},[2289,2295,2301],{"type":873,"content":2290},[2291],{"type":795,"content":2292},[2293],{"text":2294,"type":799},"Start on all fours, neutral spine. ",{"type":873,"content":2296},[2297],{"type":795,"content":2298},[2299],{"text":2300,"type":799},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":873,"content":2302},[2303],{"type":795,"content":2304},[2305],{"text":2306,"type":799},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":854,"attrs":2308,"content":2309},{"level":865},[2310],{"text":2311,"type":799},"Thread the Needle",{"type":1706,"attrs":2313,"content":2315},{"order":2314},{"order":1709},[2316,2322,2328],{"type":873,"content":2317},[2318],{"type":795,"content":2319},[2320],{"text":2321,"type":799},"Start on all fours. ",{"type":873,"content":2323},[2324],{"type":795,"content":2325},[2326],{"text":2327,"type":799},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":873,"content":2329},[2330],{"type":795,"content":2331},[2332],{"text":2333,"type":799},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":854,"attrs":2335,"content":2336},{"level":865},[2337],{"text":2338,"type":799},"Thread the Needle With a Twist ",{"type":1706,"attrs":2340,"content":2342},{"order":2341},{"order":1709},[2343,2348,2354,2360],{"type":873,"content":2344},[2345],{"type":795,"content":2346},[2347],{"text":2321,"type":799},{"type":873,"content":2349},[2350],{"type":795,"content":2351},[2352],{"text":2353,"type":799},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":873,"content":2355},[2356],{"type":795,"content":2357},[2358],{"text":2359,"type":799},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":873,"content":2361},[2362],{"type":795,"content":2363},[2364],{"text":2365,"type":799},"Return to the starting position.",{"type":854,"attrs":2367,"content":2368},{"level":865},[2369],{"text":2370,"type":799},"Scorpion Stretch (Prone) ",{"type":1706,"attrs":2372,"content":2374},{"order":2373},{"order":1709},[2375,2381],{"type":873,"content":2376},[2377],{"type":795,"content":2378},[2379],{"text":2380,"type":799},"Begin lying down, arms out in T. ",{"type":873,"content":2382},[2383],{"type":795,"content":2384},[2385],{"text":2386,"type":799},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":854,"attrs":2388,"content":2389},{"level":856},[2390],{"text":2134,"type":799},{"type":795,"content":2392},[2393,2395,2403,2405,2413],{"text":2394,"type":799},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2396,"type":799,"marks":2397},"range of motion improvements",[2398,2402],{"type":808,"attrs":2399},{"href":2400,"uuid":48,"anchor":48,"custom":2401,"target":811,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1687},{"text":2404,"type":799},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2406,"type":799,"marks":2407},"Studies",[2408,2412],{"type":808,"attrs":2409},{"href":2410,"uuid":48,"anchor":48,"custom":2411,"target":811,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1687},{"text":2414,"type":799}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":854,"attrs":2416,"content":2417},{"level":856},[2418],{"text":2419,"type":799},"Train Like a Fighter",{"type":795,"content":2421},[2422,2423,2429],{"text":1834,"type":799},{"text":1432,"type":799,"marks":2424},[2425,2428],{"type":808,"attrs":2426},{"href":810,"uuid":48,"anchor":48,"custom":2427,"target":811,"linktype":13},{},{"type":1687},{"text":1842,"type":799},{"type":795,"content":2431},[2432],{"text":2433,"type":799},"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":2435,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2440,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2441,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2436,"component":118,"meta_info":2437,"meta_title":7,"block_image":2438,"cover_image":2439,"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},[],[],"2023-01-26 00:00",{"_uid":2444,"title":2445,"plugin":43,"description":2446},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2448,"alt":2449,"name":7,"focus":7,"title":2449,"filename":2450,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1479],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2461,"created_at":2462,"published_at":2463,"updated_at":2464,"id":2465,"uuid":2466,"content":2467,"slug":2867,"full_slug":2868,"sort_by_date":48,"position":2869,"tag_list":2870,"is_startpage":9,"parent_id":1481,"meta_data":48,"group_id":2871,"first_published_at":2872,"release_id":48,"lang":60,"path":1872,"alternates":2873,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2468,"faqs":2469,"title":2461,"topic":2474,"author":773,"content":2489,"category":2848,"schedule":2856,"component":1464,"meta_info":2857,"cover_image":2861,"description":2865,"contributors":2866},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2470],{"_uid":2471,"answer":2472,"question":2473,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2475,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2487,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2488,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2476,"component":39,"meta_info":2484,"block_image":2485,"cover_image":2486,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2477,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2482,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2483,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2478,"component":118,"meta_info":2479,"meta_title":7,"block_image":2480,"cover_image":2481,"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":792,"content":2490},[2491,2495,2499,2503,2516,2548,2552,2557,2561,2565,2570,2574,2594,2599,2603,2629,2633,2638,2642,2662,2667,2671,2691,2696,2700,2731,2736,2739,2759,2764,2768,2788,2793,2797,2817,2830,2835,2845],{"type":795,"content":2492},[2493],{"text":2494,"type":799},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":795,"content":2496},[2497],{"text":2498,"type":799},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":795,"content":2500},[2501],{"text":2502,"type":799},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":795,"content":2504},[2505,2507,2514],{"text":2506,"type":799},"With consistent resistance training and ",{"text":2508,"type":799,"marks":2509},"healthy nutrition",[2510],{"type":808,"attrs":2511},{"href":2512,"uuid":48,"anchor":48,"custom":2513,"target":811,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2515,"type":799},", women can develop strong arm muscles that will empower you to:",{"type":870,"content":2517},[2518,2524,2530,2536,2542],{"type":873,"content":2519},[2520],{"type":795,"content":2521},[2522],{"text":2523,"type":799},"Throw a solid punch",{"type":873,"content":2525},[2526],{"type":795,"content":2527},[2528],{"text":2529,"type":799},"Carry your kids or fur babies",{"type":873,"content":2531},[2532],{"type":795,"content":2533},[2534],{"text":2535,"type":799},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":873,"content":2537},[2538],{"type":795,"content":2539},[2540],{"text":2541,"type":799},"Feel confident in every tank top and sleeveless dress",{"type":873,"content":2543},[2544],{"type":795,"content":2545},[2546],{"text":2547,"type":799},"Haul all those bags from the car to the house in one trip ",{"type":795,"content":2549},[2550],{"text":2551,"type":799},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":854,"attrs":2553,"content":2554},{"level":856},[2555],{"text":2556,"type":799},"Arm Exercises for Women",{"type":795,"content":2558},[2559],{"text":2560,"type":799},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":795,"content":2562},[2563],{"text":2564,"type":799},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":854,"attrs":2566,"content":2567},{"level":865},[2568],{"text":2569,"type":799},"1. Plank With Bicep Curl",{"type":795,"content":2571},[2572],{"text":2573,"type":799},"Target Muscles: Biceps & Core",{"type":870,"content":2575},[2576,2582,2588],{"type":873,"content":2577},[2578],{"type":795,"content":2579},[2580],{"text":2581,"type":799},"Begin in plank position, holding two dumbbells on the floor",{"type":873,"content":2583},[2584],{"type":795,"content":2585},[2586],{"text":2587,"type":799},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":873,"content":2589},[2590],{"type":795,"content":2591},[2592],{"text":2593,"type":799},"Maintain plank position and repeat with the other arm",{"type":854,"attrs":2595,"content":2596},{"level":865},[2597],{"text":2598,"type":799},"2. Overhead Tricep Extension",{"type":795,"content":2600},[2601],{"text":2602,"type":799},"Target Muscles: Triceps",{"type":870,"content":2604},[2605,2611,2617,2623],{"type":873,"content":2606},[2607],{"type":795,"content":2608},[2609],{"text":2610,"type":799},"Hold the weight overhead with both hands",{"type":873,"content":2612},[2613],{"type":795,"content":2614},[2615],{"text":2616,"type":799},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":873,"content":2618},[2619],{"type":795,"content":2620},[2621],{"text":2622,"type":799},"Straighten your elbows and extend the weight overhead",{"type":873,"content":2624},[2625],{"type":795,"content":2626},[2627],{"text":2628,"type":799},"Hold the fully extended position for a moment, then repeat slowly",{"type":795,"content":2630},[2631],{"text":2632,"type":799},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":854,"attrs":2634,"content":2635},{"level":865},[2636],{"text":2637,"type":799},"3. Upright Row ",{"type":795,"content":2639},[2640],{"text":2641,"type":799},"Target Muscles: Traps & Deltoids",{"type":870,"content":2643},[2644,2650,2656],{"type":873,"content":2645},[2646],{"type":795,"content":2647},[2648],{"text":2649,"type":799},"Begin standing with your feet hip-width apart",{"type":873,"content":2651},[2652],{"type":795,"content":2653},[2654],{"text":2655,"type":799},"Lift your barbell or dumbbells straight up toward your chin",{"type":873,"content":2657},[2658],{"type":795,"content":2659},[2660],{"text":2661,"type":799},"Pause at the top of the lift, lower, and repeat",{"type":854,"attrs":2663,"content":2664},{"level":865},[2665],{"text":2666,"type":799},"4. Lateral Arm Raise",{"type":795,"content":2668},[2669],{"text":2670,"type":799},"Target Muscles: Triceps & Shoulders",{"type":870,"content":2672},[2673,2679,2685],{"type":873,"content":2674},[2675],{"type":795,"content":2676},[2677],{"text":2678,"type":799},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":873,"content":2680},[2681],{"type":795,"content":2682},[2683],{"text":2684,"type":799},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":873,"content":2686},[2687],{"type":795,"content":2688},[2689],{"text":2690,"type":799},"Lower and repeat",{"type":854,"attrs":2692,"content":2693},{"level":865},[2694],{"text":2695,"type":799},"5. Dumbbell Bench Press",{"type":795,"content":2697},[2698],{"text":2699,"type":799},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":870,"content":2701},[2702,2708,2714,2725],{"type":873,"content":2703},[2704],{"type":795,"content":2705},[2706],{"text":2707,"type":799},"Begin laying on a bench with your feet flat on the floor",{"type":873,"content":2709},[2710],{"type":795,"content":2711},[2712],{"text":2713,"type":799},"Lift the dumbbells to chest height, with your hands facing forward",{"type":873,"content":2715},[2716],{"type":795,"content":2717},[2718,2720],{"text":2719,"type":799},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2721,"type":799,"marks":2722},"(don’t let the dumbbells touch)",[2723],{"type":2724},"italic",{"type":873,"content":2726},[2727],{"type":795,"content":2728},[2729],{"text":2730,"type":799},"Lower your arms and repeat",{"type":854,"attrs":2732,"content":2733},{"level":865},[2734],{"text":2735,"type":799},"6. Tricep Dips",{"type":795,"content":2737},[2738],{"text":2602,"type":799},{"type":870,"content":2740},[2741,2747,2753],{"type":873,"content":2742},[2743],{"type":795,"content":2744},[2745],{"text":2746,"type":799},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":873,"content":2748},[2749],{"type":795,"content":2750},[2751],{"text":2752,"type":799},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":873,"content":2754},[2755],{"type":795,"content":2756},[2757],{"text":2758,"type":799},"Push yourself back up until your arms are almost straight, and repeat",{"type":854,"attrs":2760,"content":2761},{"level":865},[2762],{"text":2763,"type":799},"7. Decline Push-Up",{"type":795,"content":2765},[2766],{"text":2767,"type":799},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":870,"content":2769},[2770,2776,2782],{"type":873,"content":2771},[2772],{"type":795,"content":2773},[2774],{"text":2775,"type":799},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":873,"content":2777},[2778],{"type":795,"content":2779},[2780],{"text":2781,"type":799},"Brace your core and glutes, and lower yourself down into a push-up",{"type":873,"content":2783},[2784],{"type":795,"content":2785},[2786],{"text":2787,"type":799},"Extend your elbows to push yourself up, and repeat",{"type":854,"attrs":2789,"content":2790},{"level":865},[2791],{"text":2792,"type":799},"8. Diamond Push-Up",{"type":795,"content":2794},[2795],{"text":2796,"type":799},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":870,"content":2798},[2799,2805,2811],{"type":873,"content":2800},[2801],{"type":795,"content":2802},[2803],{"text":2804,"type":799},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":873,"content":2806},[2807],{"type":795,"content":2808},[2809],{"text":2810,"type":799},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":873,"content":2812},[2813],{"type":795,"content":2814},[2815],{"text":2816,"type":799},"Push yourself back up and repeat",{"type":795,"content":2818},[2819,2821,2828],{"text":2820,"type":799},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2822,"type":799,"marks":2823},"FightCamp Community",[2824],{"type":808,"attrs":2825},{"href":2826,"uuid":48,"anchor":48,"custom":2827,"target":811,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2829,"type":799}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":854,"attrs":2831,"content":2832},{"level":856},[2833],{"text":2834,"type":799},"Train Like a Woman",{"type":795,"content":2836},[2837,2838,2843],{"text":1834,"type":799},{"text":1432,"type":799,"marks":2839},[2840],{"type":808,"attrs":2841},{"href":810,"uuid":48,"anchor":48,"custom":2842,"target":811,"linktype":13},{},{"text":2844,"type":799}," 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":795,"content":2846},[2847],{"text":1846,"type":799},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2849,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2854,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2855,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2850,"component":118,"meta_info":2851,"meta_title":7,"block_image":2852,"cover_image":2853,"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":2858,"title":2859,"plugin":43,"description":2860},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2862,"alt":2863,"name":7,"focus":7,"title":2863,"filename":2864,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1479],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2875,"created_at":2876,"published_at":2877,"updated_at":2878,"id":2879,"uuid":2880,"content":2881,"slug":3147,"full_slug":3148,"sort_by_date":48,"position":3149,"tag_list":3150,"is_startpage":9,"parent_id":1481,"meta_data":48,"group_id":3151,"first_published_at":2877,"release_id":48,"lang":60,"path":1872,"alternates":3152,"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":2882,"faqs":2883,"title":2875,"topic":2904,"author":2919,"content":2920,"category":3128,"schedule":3136,"component":1464,"meta_info":3137,"cover_image":3141,"description":3145,"contributors":3146},"21563324-6383-4226-86da-b9779cd26bde",[2884,2888,2892,2896,2900],{"_uid":2885,"answer":2886,"question":2887,"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":2889,"answer":2890,"question":2891,"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":2893,"answer":2894,"question":2895,"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":2897,"answer":2898,"question":2899,"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":2901,"answer":2902,"question":2903,"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":2905,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2917,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2906,"component":39,"meta_info":2914,"block_image":2915,"cover_image":2916,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2907,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2912,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2913,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2908,"component":118,"meta_info":2909,"meta_title":7,"block_image":2910,"cover_image":2911,"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":792,"content":2921},[2922,2935,2948,2953,2957,2991,2996,3000,3014,3040,3045,3049,3085,3102,3107,3111,3115,3125],{"type":795,"content":2923},[2924,2926,2933],{"text":2925,"type":799},"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":2927,"type":799,"marks":2928},"close-range",[2929],{"type":808,"attrs":2930},{"href":2931,"uuid":48,"anchor":48,"custom":2932,"target":811,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2934,"type":799}," 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":841,"attrs":2936},{"id":2937,"body":2938},"52fa91c7-90bf-43d9-8857-79752817914b",[2939],{"url":2940,"_uid":2942,"image":2943,"component":851,"copyright_details":2947},{"id":7,"url":7,"linktype":2941,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2944,"alt":2945,"name":7,"focus":48,"title":2945,"filename":2946,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":854,"attrs":2949,"content":2950},{"level":856},[2951],{"text":2952,"type":799},"Rolling Punch Drill",{"type":795,"content":2954},[2955],{"text":2956,"type":799},"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":870,"content":2958},[2959,2965,2971,2977],{"type":873,"content":2960},[2961],{"type":795,"content":2962},[2963],{"text":2964,"type":799},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":873,"content":2966},[2967],{"type":795,"content":2968},[2969],{"text":2970,"type":799},"Bend your knees until your thigh muscles are supporting your weight",{"type":873,"content":2972},[2973],{"type":795,"content":2974},[2975],{"text":2976,"type":799},"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":873,"content":2978},[2979,2983],{"type":795,"content":2980},[2981],{"text":2982,"type":799},"Develop a steady rhythm, and then start mixing punches in",{"type":870,"content":2984},[2985],{"type":873,"content":2986},[2987],{"type":795,"content":2988},[2989],{"text":2990,"type":799},"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":854,"attrs":2992,"content":2993},{"level":856},[2994],{"text":2995,"type":799},"Danger Close Drill",{"type":795,"content":2997},[2998],{"text":2999,"type":799},"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":870,"content":3001},[3002,3008],{"type":873,"content":3003},[3004],{"type":795,"content":3005},[3006],{"text":3007,"type":799},"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":873,"content":3009},[3010],{"type":795,"content":3011},[3012],{"text":3013,"type":799},"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":795,"content":3015},[3016,3020,3022,3029,3031,3038],{"text":3017,"type":799,"marks":3018},"Key focus:",[3019],{"type":1578},{"text":3021,"type":799}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":3023,"type":799,"marks":3024},"hooks",[3025],{"type":808,"attrs":3026},{"href":3027,"uuid":48,"anchor":48,"custom":3028,"target":811,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":3030,"type":799}," and ",{"text":3032,"type":799,"marks":3033},"uppercuts",[3034],{"type":808,"attrs":3035},{"href":3036,"uuid":48,"anchor":48,"custom":3037,"target":811,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":3039,"type":799},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":854,"attrs":3041,"content":3042},{"level":856},[3043],{"text":3044,"type":799},"Rolling Thunder Drill",{"type":795,"content":3046},[3047],{"text":3048,"type":799},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":870,"content":3050},[3051,3065,3079],{"type":873,"content":3052},[3053,3057],{"type":795,"content":3054},[3055],{"text":3056,"type":799},"On a heavy bag, set an interval of your choosing",{"type":870,"content":3058},[3059],{"type":873,"content":3060},[3061],{"type":795,"content":3062},[3063],{"text":3064,"type":799},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":873,"content":3066},[3067,3071],{"type":795,"content":3068},[3069],{"text":3070,"type":799},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":870,"content":3072},[3073],{"type":873,"content":3074},[3075],{"type":795,"content":3076},[3077],{"text":3078,"type":799},"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":873,"content":3080},[3081],{"type":795,"content":3082},[3083],{"text":3084,"type":799},"Rest for 1 minute in between each round to recover",{"type":795,"content":3086},[3087,3091,3093,3100],{"text":3088,"type":799,"marks":3089},"Tip",[3090],{"type":1578},{"text":3092,"type":799},": Maintaining a calm and ",{"text":3094,"type":799,"marks":3095},"steady breath",[3096],{"type":808,"attrs":3097},{"href":3098,"uuid":48,"anchor":48,"custom":3099,"target":811,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":3101,"type":799}," will help you establish your rhythm.",{"type":854,"attrs":3103,"content":3104},{"level":856},[3105],{"text":3106,"type":799},"Better, Faster, Stronger",{"type":795,"content":3108},[3109],{"text":3110,"type":799},"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":854,"attrs":3112,"content":3113},{"level":856},[3114],{"text":2419,"type":799},{"type":795,"content":3116},[3117,3118,3124],{"text":1834,"type":799},{"text":1432,"type":799,"marks":3119},[3120],{"type":808,"attrs":3121},{"href":3122,"uuid":48,"anchor":48,"custom":3123,"target":811,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2844,"type":799},{"type":795,"content":3126},[3127],{"text":1846,"type":799},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3129,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3130,"component":118,"meta_info":3131,"meta_title":7,"block_image":3132,"cover_image":3133,"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":3138,"title":3139,"plugin":43,"description":3140},"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":3142,"alt":3143,"name":7,"focus":48,"title":3143,"filename":3144,"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,[1479],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":3154,"created_at":3155,"published_at":3156,"updated_at":3157,"id":3158,"uuid":3159,"content":3160,"slug":3318,"full_slug":3319,"sort_by_date":48,"position":3320,"tag_list":3321,"is_startpage":9,"parent_id":1481,"meta_data":48,"group_id":3322,"first_published_at":3156,"release_id":48,"lang":60,"path":1872,"alternates":3323,"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":3161,"faqs":3162,"title":3154,"topic":3179,"author":2919,"content":3194,"category":3300,"schedule":2856,"component":1464,"meta_info":3308,"cover_image":3312,"description":3316,"contributors":3317},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[3163,3167,3171,3175],{"_uid":3164,"answer":3165,"question":3166,"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":3168,"answer":3169,"question":3170,"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":3172,"answer":3173,"question":3174,"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":3176,"answer":3177,"question":3178,"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":3180,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3192,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3181,"component":39,"meta_info":3189,"block_image":3190,"cover_image":3191,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3182,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3187,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3183,"component":118,"meta_info":3184,"meta_title":7,"block_image":3185,"cover_image":3186,"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":792,"content":3195},[3196,3200,3205,3224,3229,3233,3238,3241,3245,3257,3262,3275,3280,3284,3288,3297],{"type":795,"content":3197},[3198],{"text":3199,"type":799},"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":854,"attrs":3201,"content":3202},{"level":856},[3203],{"text":3204,"type":799},"Practice, Practice, Practice",{"type":795,"content":3206},[3207,3209,3213,3215,3222],{"text":3208,"type":799},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":3210,"type":799,"marks":3211},"always",[3212],{"type":2724},{"text":3214,"type":799}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":3216,"type":799,"marks":3217},"mirror",[3218],{"type":808,"attrs":3219},{"href":3220,"uuid":48,"anchor":48,"custom":3221,"target":811,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":3223,"type":799}," 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":854,"attrs":3225,"content":3226},{"level":865},[3227],{"text":3228,"type":799},"Shoulder Touch Drill",{"type":795,"content":3230},[3231],{"text":3232,"type":799},"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":854,"attrs":3234,"content":3235},{"level":865},[3236],{"text":3237,"type":799},"Cobra Bag",{"type":795,"content":3239},[3240],{"text":3169,"type":799},{"type":854,"attrs":3242,"content":3243},{"level":865},[3244],{"text":1742,"type":799},{"type":795,"content":3246},[3247,3249,3255],{"text":3248,"type":799},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1742,"type":799,"marks":3250},[3251],{"type":808,"attrs":3252},{"href":3253,"uuid":48,"anchor":48,"custom":3254,"target":811,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":3256,"type":799}," 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":854,"attrs":3258,"content":3259},{"level":865},[3260],{"text":3261,"type":799},"“Free flow” mitt work",{"type":795,"content":3263},[3264,3266,3273],{"text":3265,"type":799},"Free flow ",{"text":3267,"type":799,"marks":3268},"mitt work",[3269],{"type":808,"attrs":3270},{"href":3271,"uuid":48,"anchor":48,"custom":3272,"target":811,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":3274,"type":799}," 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":854,"attrs":3276,"content":3277},{"level":865},[3278],{"text":3279,"type":799},"Think Fast",{"type":795,"content":3281},[3282],{"text":3283,"type":799},"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":854,"attrs":3285,"content":3286},{"level":856},[3287],{"text":2419,"type":799},{"type":795,"content":3289},[3290,3291,3296],{"text":1834,"type":799},{"text":1432,"type":799,"marks":3292},[3293],{"type":808,"attrs":3294},{"href":810,"uuid":48,"anchor":48,"custom":3295,"target":811,"linktype":13},{},{"text":1842,"type":799},{"type":795,"content":3298},[3299],{"text":1846,"type":799},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3302,"component":118,"meta_info":3303,"meta_title":7,"block_image":3304,"cover_image":3305,"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":3309,"title":3310,"plugin":43,"description":3311},"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":3313,"alt":3314,"name":7,"focus":7,"title":3314,"filename":3315,"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,[1479],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1464,"created_at":3325,"published_at":3326,"updated_at":3327,"id":3328,"uuid":3329,"content":3330,"slug":1464,"full_slug":3351,"sort_by_date":48,"position":446,"tag_list":3352,"is_startpage":9,"parent_id":3353,"meta_data":48,"group_id":3354,"first_published_at":3355,"release_id":48,"lang":60,"path":7,"alternates":3356,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3331,"component":3332,"meta_info":3333,"custom_content_list":3335},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3334,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3336,3341,3346],{"_uid":3337,"label":3338,"value":3339,"dev_id":3340,"component":799},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3342,"label":3343,"value":3344,"dev_id":3345,"component":799},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3347,"label":3348,"value":3349,"dev_id":3350,"component":799},"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",[],1785892821742]