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Avoid lifting weights or doing anything overly strenuous. Just because you’re resting doesn’t mean you need to be totally inactive! Here are a few active recovery exercises you can do on rest days: Yoga, Tai Chi, Swimming, golfing, hiking, or other similar activities. Static (stationary) muscle stretches","Days 5, 6, and 7: Rest",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":684,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":714,"full_slug":715,"sort_by_date":48,"position":281,"tag_list":716,"is_startpage":9,"parent_id":717,"meta_data":48,"group_id":718,"first_published_at":719,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":712,"social_link_instagram":713,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":709,"alt":699,"name":699,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":722,"content":723},"doc",[724,730,734,759,766,770,775,780,796,801,807,835,840,844,858,863,877,882,887,913,918,956,961,981,986,991,996,1022,1027,1032,1062,1067,1072,1098,1138,1142,1147],{"type":725,"content":726},"paragraph",[727],{"text":728,"type":729},"With summer just around the corner, everyone starts thinking about getting that perfect summer body. Women especially feel the pressure to sculpt and shape that ideal bikini body before they even think about hitting the beach.","text",{"type":725,"content":731},[732],{"text":733,"type":729},"Any body is a beach body. The best female workout plan is one that focuses on fitness, which is all about healthy habits and self-confidence. Your workout plan should be about improving your overall physical and mental wellbeing, which will have dramatic effects on your appearance.",{"type":725,"content":735},[736,738,744,752,757],{"text":737,"type":729},"Boxing training is an excellent at-home workout for women because it is all about increasing strength, stamina, and confidence while obliterating stress. That said, yes, boxing will get you in the ",{"text":739,"type":729,"marks":740}," ",[741],{"type":742,"attrs":743},"styled",{"class":7},{"text":745,"type":729,"marks":746},"best shape of your life",[747],{"type":748,"attrs":749},"link",{"href":750,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape","_blank",{"text":753,"type":729,"marks":754},"  ",[755],{"type":742,"attrs":756},{"class":7},{"text":758,"type":729},"– but the most important thing is that you will feel amazing doing it.",{"type":760,"attrs":761,"content":763},"heading",{"level":762},2,[764],{"text":765,"type":729},"Month 1",{"type":725,"content":767},[768],{"text":769,"type":729},"For the first 30 days, we’re going to do an introduction to boxing training to ease you into the healthy habits of a fitter lifestyle. Plan on working out four (4) days a week, taking rest days in between. You can choose your training day activities in any order. These routines require minimal equipment so it’s easy to get started right away!",{"type":760,"attrs":771,"content":772},{"level":762},[773],{"text":774,"type":729},"Weekly Schedule",{"type":760,"attrs":776,"content":777},{"level":762},[778],{"text":779,"type":729},"Training Day 1",{"type":725,"content":781},[782,784,788,794],{"text":783,"type":729},"Spend one day practicing your ",{"text":739,"type":729,"marks":785},[786],{"type":742,"attrs":787},{"class":7},{"text":789,"type":729,"marks":790},"jump rope skills",[791],{"type":748,"attrs":792},{"href":793,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":795,"type":729},". Jumping rope is a favorite for boxers because it increases endurance, improves coordination, and it’s also fun!",{"type":760,"attrs":797,"content":798},{"level":762},[799],{"text":800,"type":729},"Jump Rope Drills (20 minutes)",{"type":760,"attrs":802,"content":804},{"level":803},3,[805],{"text":806,"type":729},"Criss-Cross Arms (10 minutes)",{"type":808,"content":809},"bullet_list",[810,817,823,829],{"type":811,"content":812},"list_item",[813],{"type":725,"content":814},[815],{"text":816,"type":729},"Alternate crossing one arm over the other arm mid-jump",{"type":811,"content":818},[819],{"type":725,"content":820},[821],{"text":822,"type":729},"Get into a comfortable rhythm jumping naturally",{"type":811,"content":824},[825],{"type":725,"content":826},[827],{"text":828,"type":729},"Bring one hand over the other hand as the rope comes down in front of you",{"type":811,"content":830},[831],{"type":725,"content":832},[833],{"text":834,"type":729},"Uncross your arms again as you bring the rope up behind you",{"type":760,"attrs":836,"content":837},{"level":803},[838],{"text":839,"type":729},"High Knees Jumps (10 minutes)",{"type":725,"content":841},[842],{"text":843,"type":729},"This drill is about perfecting your timing with the jump rope.",{"type":808,"content":845},[846,852],{"type":811,"content":847},[848],{"type":725,"content":849},[850],{"text":851,"type":729},"Bring both of your legs as far up towards your chest as you can on every jump",{"type":811,"content":853},[854],{"type":725,"content":855},[856],{"text":857,"type":729},"For an added challenge, try jumping at a faster pace",{"type":760,"attrs":859,"content":860},{"level":762},[861],{"text":862,"type":729},"Training Day 2",{"type":725,"content":864},[865,871,875],{"text":866,"type":729,"marks":867},"Footwork",[868],{"type":748,"attrs":869},{"href":870,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"text":753,"type":729,"marks":872},[873],{"type":742,"attrs":874},{"class":7},{"text":876,"type":729},"is an essential aspect of boxing training. Being able to move swiftly on your feet means you can avoid any punches that come your way. In addition to a jump rope, an agility ladder is an excellent tool for practicing your footwork while getting a great workout.",{"type":760,"attrs":878,"content":879},{"level":762},[880],{"text":881,"type":729},"Agility Ladder Drills (30 minutes)",{"type":760,"attrs":883,"content":884},{"level":803},[885],{"text":886,"type":729},"Ins and Outs (15 minutes)",{"type":808,"content":888},[889,895,901,907],{"type":811,"content":890},[891],{"type":725,"content":892},[893],{"text":894,"type":729},"Stand at one end of the ladder",{"type":811,"content":896},[897],{"type":725,"content":898},[899],{"text":900,"type":729},"Step into the first square with your right foot, then your left foot",{"type":811,"content":902},[903],{"type":725,"content":904},[905],{"text":906,"type":729},"Step your right foot out of the square to the right side, followed by your left foot to the left side",{"type":811,"content":908},[909],{"type":725,"content":910},[911],{"text":912,"type":729},"Repeat with the remaining squares as you continue down the ladder",{"type":760,"attrs":914,"content":915},{"level":803},[916],{"text":917,"type":729},"Crossovers (15 minutes)",{"type":808,"content":919},[920,926,932,938,944,950],{"type":811,"content":921},[922],{"type":725,"content":923},[924],{"text":925,"type":729},"Stand to the right side of the first square",{"type":811,"content":927},[928],{"type":725,"content":929},[930],{"text":931,"type":729},"Cross your right foot over your left foot into the square",{"type":811,"content":933},[934],{"type":725,"content":935},[936],{"text":937,"type":729},"Bring your left foot behind and step to the other side of the ladder",{"type":811,"content":939},[940],{"type":725,"content":941},[942],{"text":943,"type":729},"Take your right foot out to stand fully on the left side of the ladder",{"type":811,"content":945},[946],{"type":725,"content":947},[948],{"text":949,"type":729},"Start crossing your left foot over your right foot, this time to step into the second square",{"type":811,"content":951},[952],{"type":725,"content":953},[954],{"text":955,"type":729},"Repeat down the ladder",{"type":760,"attrs":957,"content":958},{"level":762},[959],{"text":960,"type":729},"Training Days 3 & 4",{"type":725,"content":962},[963,965,969,975,979],{"text":964,"type":729},"Shadowboxing is the best way to familiarize yourself with boxing moves. You want to use these days to practice the ",{"text":739,"type":729,"marks":966},[967],{"type":742,"attrs":968},{"class":7},{"text":970,"type":729,"marks":971},"six (6) basic boxing punches",[972],{"type":748,"attrs":973},{"href":974,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"text":753,"type":729,"marks":976},[977],{"type":742,"attrs":978},{"class":7},{"text":980,"type":729},"and get comfortable with some basic boxing punching combinations – even without a bag, you will feel these workouts!",{"type":760,"attrs":982,"content":983},{"level":762},[984],{"text":985,"type":729},"Shadowboxing Drills (30 minutes)",{"type":760,"attrs":987,"content":988},{"level":762},[989],{"text":990,"type":729},"Drill 1 (10 minutes)",{"type":760,"attrs":992,"content":993},{"level":803},[994],{"text":995,"type":729},"Double Jab – Cross (1 - 1 - 2)",{"type":808,"content":997},[998,1004,1010,1016],{"type":811,"content":999},[1000],{"type":725,"content":1001},[1002],{"text":1003,"type":729},"Assume fighting stance",{"type":811,"content":1005},[1006],{"type":725,"content":1007},[1008],{"text":1009,"type":729},"Extend your lead arm in a jab punch, snap back and repeat with a second jab",{"type":811,"content":1011},[1012],{"type":725,"content":1013},[1014],{"text":1015,"type":729},"Follow-up with a cross from your rear arm",{"type":811,"content":1017},[1018],{"type":725,"content":1019},[1020],{"text":1021,"type":729},"Return to fighting stance and repeat",{"type":760,"attrs":1023,"content":1024},{"level":762},[1025],{"text":1026,"type":729},"Drill 2 (10 minutes)",{"type":760,"attrs":1028,"content":1029},{"level":803},[1030],{"text":1031,"type":729},"Jab – Bob and Weave – Rear Hook (1 - Bob and Weave - 4)",{"type":808,"content":1033},[1034,1039,1045,1051,1057],{"type":811,"content":1035},[1036],{"type":725,"content":1037},[1038],{"text":1003,"type":729},{"type":811,"content":1040},[1041],{"type":725,"content":1042},[1043],{"text":1044,"type":729},"Throw a fast jab and bring your hand back to your face",{"type":811,"content":1046},[1047],{"type":725,"content":1048},[1049],{"text":1050,"type":729},"Duck into a bob and weave",{"type":811,"content":1052},[1053],{"type":725,"content":1054},[1055],{"text":1056,"type":729},"Hit a powerful rear hook to neutralize your opponent",{"type":811,"content":1058},[1059],{"type":725,"content":1060},[1061],{"text":1021,"type":729},{"type":760,"attrs":1063,"content":1064},{"level":762},[1065],{"text":1066,"type":729},"Drill 3 (10 minutes)",{"type":760,"attrs":1068,"content":1069},{"level":803},[1070],{"text":1071,"type":729},"Lead Uppercut – Rear Uppercut (5 - 6)",{"type":808,"content":1073},[1074,1080,1086,1092],{"type":811,"content":1075},[1076],{"type":725,"content":1077},[1078],{"text":1079,"type":729},"Assume a lower fighting stance (use your leverage to punch upwards)",{"type":811,"content":1081},[1082],{"type":725,"content":1083},[1084],{"text":1085,"type":729},"Use the power from your legs to drive your lead fist in an uppercut",{"type":811,"content":1087},[1088],{"type":725,"content":1089},[1090],{"text":1091,"type":729},"Dip back into a low fighting stance to deliver a rear uppercut",{"type":811,"content":1093},[1094],{"type":725,"content":1095},[1096],{"text":1097,"type":729},"Get into an up-and-down rhythm and repeat",{"type":725,"content":1099},[1100,1102,1106,1112,1116,1118,1122,1128,1132,1134,1136],{"text":1101,"type":729},"Like jump rope and footwork drills, boxers of all levels incorporate ",{"text":739,"type":729,"marks":1103},[1104],{"type":742,"attrs":1105},{"class":7},{"text":1107,"type":729,"marks":1108},"shadowboxing",[1109],{"type":748,"attrs":1110},{"href":1111,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":753,"type":729,"marks":1113},[1114],{"type":742,"attrs":1115},{"class":7},{"text":1117,"type":729},"into their training. Check out FightCamp Trainer Aaron Swenson explain the ",{"text":739,"type":729,"marks":1119},[1120],{"type":742,"attrs":1121},{"class":7},{"text":1123,"type":729,"marks":1124},"importance of shadowboxing",[1125],{"type":748,"attrs":1126},{"href":1127,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://www.youtube.com/watch?v=6owVbMeExtA&t=4s",{"text":753,"type":729,"marks":1129},[1130],{"type":742,"attrs":1131},{"class":7},{"text":1133,"type":729},"and go through some more great drills for you to try.",{"type":1135},"hard_break",{"text":1137,"type":729},"Boxing training is one of the most effective ways to get in the best shape of your life, any time of year. If your goal is to get fit for summer, committing to a variety of boxing drills is a great choice. Remember to always listen to your body – push yourself, but don’t forget recovery days!",{"type":725,"content":1139},[1140],{"text":1141,"type":729},"Once you have completed your 30 days of boxing training be sure to keep up the good work and put your training to the test in month 2 and month 3 workout routines!",{"type":760,"attrs":1143,"content":1144},{"level":803},[1145],{"text":1146,"type":729},"Related Articles",{"type":725,"content":1148},[1149,1155,1156,1162,1163,1168,1169,1175,1176,1182,1183,1189,1190,1196,1197],{"text":1150,"type":729,"marks":1151},"3 Month SUMMER Body Workout Plan For Women: Month 2",[1152],{"type":748,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-2",{"type":1135},{"text":1157,"type":729,"marks":1158},"3 Month SUMMER Body Workout Plan For Women: Month 3",[1159],{"type":748,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-3",{"type":1135},{"text":1164,"type":729,"marks":1165},"Why Training Like a Boxer Gets You In Amazing Shape",[1166],{"type":748,"attrs":1167},{"href":750,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1135},{"text":1170,"type":729,"marks":1171},"QUICK 15-Minute Summer Workout Routine",[1172],{"type":748,"attrs":1173},{"href":1174,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1135},{"text":1177,"type":729,"marks":1178},"BEST 20-Minute Beginner Boxing Workout for Women",[1179],{"type":748,"attrs":1180},{"href":1181,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/best-20-minute-beginner-boxing-workout-for-women",{"type":1135},{"text":1184,"type":729,"marks":1185},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1186],{"type":748,"attrs":1187},{"href":1188,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":1135},{"text":1191,"type":729,"marks":1192},"6 BEST Boxing Resources For Women",[1193],{"type":748,"attrs":1194},{"href":1195,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":1135},{"text":1198,"type":729,"marks":1199},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1200],{"type":748,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1205,"component":118,"meta_info":1206,"meta_title":7,"block_image":1207,"cover_image":1208,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-20 00:00","article",{"_uid":1214,"title":1215,"plugin":43,"description":1216},"2158ac75-076b-4dc4-92b0-e52dd7831916","3-Month Summer Body Workout Plan For Women: Month 1","Boxing training tones muscle, increases endurance, & gets you in fighting shape fast. If you want to get fit for summer, try this three (3) month workout plan.",{"id":1218,"alt":657,"name":7,"focus":48,"title":657,"filename":1219,"copyright":7,"fieldtype":50},3397120,"https://a.storyblok.com/f/115220/2400x990/dedafa2eb3/3-month-summer-body-workout-plan-for-women-month-1.jpg",[],"3-month-summer-body-workout-plan-for-women-month-1","blogs/3-month-summer-body-workout-plan-for-women-month-1",-970,[],60887917,"3b126485-eec1-4486-837f-56ed88501149","2021-04-20T09:36:00.000Z",[],["Reactive",1230],[1231,1414,1827,2070,2220,2459],{"name":1232,"created_at":1233,"published_at":1234,"updated_at":1235,"id":1236,"uuid":1237,"content":1238,"slug":1406,"full_slug":1407,"sort_by_date":48,"position":1408,"tag_list":1409,"is_startpage":9,"parent_id":1225,"meta_data":48,"group_id":1411,"first_published_at":1234,"release_id":48,"lang":60,"path":1412,"alternates":1413,"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":1239,"faqs":1240,"title":1232,"topic":1257,"author":1272,"content":1273,"category":1387,"schedule":1395,"component":1212,"meta_info":1396,"cover_image":1400,"description":1404,"contributors":1405},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1241,1245,1249,1253],{"_uid":1242,"answer":1243,"question":1244,"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":1246,"answer":1247,"question":1248,"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":1250,"answer":1251,"question":1252,"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":1254,"answer":1255,"question":1256,"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":1258,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1270,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1271,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1259,"component":39,"meta_info":1267,"block_image":1268,"cover_image":1269,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1260,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1265,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1266,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1261,"component":118,"meta_info":1262,"meta_title":7,"block_image":1263,"cover_image":1264,"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":722,"content":1274},[1275,1279,1284,1304,1309,1313,1318,1321,1326,1338,1343,1356,1361,1365,1370,1383],{"type":725,"content":1276},[1277],{"text":1278,"type":729},"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":760,"attrs":1280,"content":1281},{"level":762},[1282],{"text":1283,"type":729},"Practice, Practice, Practice",{"type":725,"content":1285},[1286,1288,1293,1295,1302],{"text":1287,"type":729},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1289,"type":729,"marks":1290},"always",[1291],{"type":1292},"italic",{"text":1294,"type":729}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1296,"type":729,"marks":1297},"mirror",[1298],{"type":748,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"custom":1301,"target":751,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1303,"type":729}," 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":760,"attrs":1305,"content":1306},{"level":803},[1307],{"text":1308,"type":729},"Shoulder Touch Drill",{"type":725,"content":1310},[1311],{"text":1312,"type":729},"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":760,"attrs":1314,"content":1315},{"level":803},[1316],{"text":1317,"type":729},"Cobra Bag",{"type":725,"content":1319},[1320],{"text":1247,"type":729},{"type":760,"attrs":1322,"content":1323},{"level":803},[1324],{"text":1325,"type":729},"Sparring",{"type":725,"content":1327},[1328,1330,1336],{"text":1329,"type":729},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1325,"type":729,"marks":1331},[1332],{"type":748,"attrs":1333},{"href":1334,"uuid":48,"anchor":48,"custom":1335,"target":751,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1337,"type":729}," 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":760,"attrs":1339,"content":1340},{"level":803},[1341],{"text":1342,"type":729},"“Free flow” mitt work",{"type":725,"content":1344},[1345,1347,1354],{"text":1346,"type":729},"Free flow ",{"text":1348,"type":729,"marks":1349},"mitt work",[1350],{"type":748,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"custom":1353,"target":751,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1355,"type":729}," 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":760,"attrs":1357,"content":1358},{"level":803},[1359],{"text":1360,"type":729},"Think Fast",{"type":725,"content":1362},[1363],{"text":1364,"type":729},"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":760,"attrs":1366,"content":1367},{"level":762},[1368],{"text":1369,"type":729},"Train Like a Fighter",{"type":725,"content":1371},[1372,1374,1381],{"text":1373,"type":729},"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":1375,"type":729,"marks":1376},"FightCamp",[1377],{"type":748,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"custom":1380,"target":751,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1382,"type":729}," 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":725,"content":1384},[1385],{"text":1386,"type":729},"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":1388,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1393,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1394,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1389,"component":118,"meta_info":1390,"meta_title":7,"block_image":1391,"cover_image":1392,"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":1397,"title":1398,"plugin":43,"description":1399},"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":1401,"alt":1402,"name":7,"focus":7,"title":1402,"filename":1403,"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,[1410],"featured","82ea0218-5096-4385-9f8d-9d1756f6db5c","training/{{story.slug}}",[],{"name":1415,"created_at":1416,"published_at":1417,"updated_at":1418,"id":1419,"uuid":1420,"content":1421,"slug":1820,"full_slug":1821,"sort_by_date":48,"position":1822,"tag_list":1823,"is_startpage":9,"parent_id":1225,"meta_data":48,"group_id":1824,"first_published_at":1825,"release_id":48,"lang":60,"path":1412,"alternates":1826,"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":1422,"faqs":1423,"title":1415,"topic":1428,"author":1443,"content":1444,"category":1802,"schedule":1395,"component":1212,"meta_info":1810,"cover_image":1814,"description":1818,"contributors":1819},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1424],{"_uid":1425,"answer":1426,"question":1427,"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":1429,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1441,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1430,"component":39,"meta_info":1438,"block_image":1439,"cover_image":1440,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1431,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1436,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1437,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1432,"component":118,"meta_info":1433,"meta_title":7,"block_image":1434,"cover_image":1435,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":722,"content":1445},[1446,1450,1454,1458,1471,1503,1507,1512,1516,1520,1525,1529,1549,1554,1558,1584,1588,1593,1597,1617,1622,1626,1646,1651,1655,1685,1690,1693,1713,1718,1722,1742,1747,1751,1771,1784,1789,1799],{"type":725,"content":1447},[1448],{"text":1449,"type":729},"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":725,"content":1451},[1452],{"text":1453,"type":729},"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":725,"content":1455},[1456],{"text":1457,"type":729},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":725,"content":1459},[1460,1462,1469],{"text":1461,"type":729},"With consistent resistance training and ",{"text":1463,"type":729,"marks":1464},"healthy nutrition",[1465],{"type":748,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"custom":1468,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1470,"type":729},", women can develop strong arm muscles that will empower you to:",{"type":808,"content":1472},[1473,1479,1485,1491,1497],{"type":811,"content":1474},[1475],{"type":725,"content":1476},[1477],{"text":1478,"type":729},"Throw a solid punch",{"type":811,"content":1480},[1481],{"type":725,"content":1482},[1483],{"text":1484,"type":729},"Carry your kids or fur babies",{"type":811,"content":1486},[1487],{"type":725,"content":1488},[1489],{"text":1490,"type":729},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":811,"content":1492},[1493],{"type":725,"content":1494},[1495],{"text":1496,"type":729},"Feel confident in every tank top and sleeveless dress",{"type":811,"content":1498},[1499],{"type":725,"content":1500},[1501],{"text":1502,"type":729},"Haul all those bags from the car to the house in one trip ",{"type":725,"content":1504},[1505],{"text":1506,"type":729},"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":760,"attrs":1508,"content":1509},{"level":762},[1510],{"text":1511,"type":729},"Arm Exercises for Women",{"type":725,"content":1513},[1514],{"text":1515,"type":729},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":725,"content":1517},[1518],{"text":1519,"type":729},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":760,"attrs":1521,"content":1522},{"level":803},[1523],{"text":1524,"type":729},"1. Plank With Bicep Curl",{"type":725,"content":1526},[1527],{"text":1528,"type":729},"Target Muscles: Biceps & Core",{"type":808,"content":1530},[1531,1537,1543],{"type":811,"content":1532},[1533],{"type":725,"content":1534},[1535],{"text":1536,"type":729},"Begin in plank position, holding two dumbbells on the floor",{"type":811,"content":1538},[1539],{"type":725,"content":1540},[1541],{"text":1542,"type":729},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":811,"content":1544},[1545],{"type":725,"content":1546},[1547],{"text":1548,"type":729},"Maintain plank position and repeat with the other arm",{"type":760,"attrs":1550,"content":1551},{"level":803},[1552],{"text":1553,"type":729},"2. Overhead Tricep Extension",{"type":725,"content":1555},[1556],{"text":1557,"type":729},"Target Muscles: Triceps",{"type":808,"content":1559},[1560,1566,1572,1578],{"type":811,"content":1561},[1562],{"type":725,"content":1563},[1564],{"text":1565,"type":729},"Hold the weight overhead with both hands",{"type":811,"content":1567},[1568],{"type":725,"content":1569},[1570],{"text":1571,"type":729},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":811,"content":1573},[1574],{"type":725,"content":1575},[1576],{"text":1577,"type":729},"Straighten your elbows and extend the weight overhead",{"type":811,"content":1579},[1580],{"type":725,"content":1581},[1582],{"text":1583,"type":729},"Hold the fully extended position for a moment, then repeat slowly",{"type":725,"content":1585},[1586],{"text":1587,"type":729},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":760,"attrs":1589,"content":1590},{"level":803},[1591],{"text":1592,"type":729},"3. Upright Row ",{"type":725,"content":1594},[1595],{"text":1596,"type":729},"Target Muscles: Traps & Deltoids",{"type":808,"content":1598},[1599,1605,1611],{"type":811,"content":1600},[1601],{"type":725,"content":1602},[1603],{"text":1604,"type":729},"Begin standing with your feet hip-width apart",{"type":811,"content":1606},[1607],{"type":725,"content":1608},[1609],{"text":1610,"type":729},"Lift your barbell or dumbbells straight up toward your chin",{"type":811,"content":1612},[1613],{"type":725,"content":1614},[1615],{"text":1616,"type":729},"Pause at the top of the lift, lower, and repeat",{"type":760,"attrs":1618,"content":1619},{"level":803},[1620],{"text":1621,"type":729},"4. Lateral Arm Raise",{"type":725,"content":1623},[1624],{"text":1625,"type":729},"Target Muscles: Triceps & Shoulders",{"type":808,"content":1627},[1628,1634,1640],{"type":811,"content":1629},[1630],{"type":725,"content":1631},[1632],{"text":1633,"type":729},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":811,"content":1635},[1636],{"type":725,"content":1637},[1638],{"text":1639,"type":729},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":811,"content":1641},[1642],{"type":725,"content":1643},[1644],{"text":1645,"type":729},"Lower and repeat",{"type":760,"attrs":1647,"content":1648},{"level":803},[1649],{"text":1650,"type":729},"5. Dumbbell Bench Press",{"type":725,"content":1652},[1653],{"text":1654,"type":729},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":808,"content":1656},[1657,1663,1669,1679],{"type":811,"content":1658},[1659],{"type":725,"content":1660},[1661],{"text":1662,"type":729},"Begin laying on a bench with your feet flat on the floor",{"type":811,"content":1664},[1665],{"type":725,"content":1666},[1667],{"text":1668,"type":729},"Lift the dumbbells to chest height, with your hands facing forward",{"type":811,"content":1670},[1671],{"type":725,"content":1672},[1673,1675],{"text":1674,"type":729},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1676,"type":729,"marks":1677},"(don’t let the dumbbells touch)",[1678],{"type":1292},{"type":811,"content":1680},[1681],{"type":725,"content":1682},[1683],{"text":1684,"type":729},"Lower your arms and repeat",{"type":760,"attrs":1686,"content":1687},{"level":803},[1688],{"text":1689,"type":729},"6. Tricep Dips",{"type":725,"content":1691},[1692],{"text":1557,"type":729},{"type":808,"content":1694},[1695,1701,1707],{"type":811,"content":1696},[1697],{"type":725,"content":1698},[1699],{"text":1700,"type":729},"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":811,"content":1702},[1703],{"type":725,"content":1704},[1705],{"text":1706,"type":729},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":811,"content":1708},[1709],{"type":725,"content":1710},[1711],{"text":1712,"type":729},"Push yourself back up until your arms are almost straight, and repeat",{"type":760,"attrs":1714,"content":1715},{"level":803},[1716],{"text":1717,"type":729},"7. Decline Push-Up",{"type":725,"content":1719},[1720],{"text":1721,"type":729},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":808,"content":1723},[1724,1730,1736],{"type":811,"content":1725},[1726],{"type":725,"content":1727},[1728],{"text":1729,"type":729},"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":811,"content":1731},[1732],{"type":725,"content":1733},[1734],{"text":1735,"type":729},"Brace your core and glutes, and lower yourself down into a push-up",{"type":811,"content":1737},[1738],{"type":725,"content":1739},[1740],{"text":1741,"type":729},"Extend your elbows to push yourself up, and repeat",{"type":760,"attrs":1743,"content":1744},{"level":803},[1745],{"text":1746,"type":729},"8. Diamond Push-Up",{"type":725,"content":1748},[1749],{"text":1750,"type":729},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":808,"content":1752},[1753,1759,1765],{"type":811,"content":1754},[1755],{"type":725,"content":1756},[1757],{"text":1758,"type":729},"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":811,"content":1760},[1761],{"type":725,"content":1762},[1763],{"text":1764,"type":729},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":811,"content":1766},[1767],{"type":725,"content":1768},[1769],{"text":1770,"type":729},"Push yourself back up and repeat",{"type":725,"content":1772},[1773,1775,1782],{"text":1774,"type":729},"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":1776,"type":729,"marks":1777},"FightCamp Community",[1778],{"type":748,"attrs":1779},{"href":1780,"uuid":48,"anchor":48,"custom":1781,"target":751,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1783,"type":729}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":760,"attrs":1785,"content":1786},{"level":762},[1787],{"text":1788,"type":729},"Train Like a Woman",{"type":725,"content":1790},[1791,1792,1797],{"text":1373,"type":729},{"text":1375,"type":729,"marks":1793},[1794],{"type":748,"attrs":1795},{"href":1379,"uuid":48,"anchor":48,"custom":1796,"target":751,"linktype":13},{},{"text":1798,"type":729}," 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":725,"content":1800},[1801],{"text":1386,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1803,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1808,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1804,"component":118,"meta_info":1805,"meta_title":7,"block_image":1806,"cover_image":1807,"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":1811,"title":1812,"plugin":43,"description":1813},"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":1815,"alt":1816,"name":7,"focus":7,"title":1816,"filename":1817,"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,[1410],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1828,"created_at":1829,"published_at":1830,"updated_at":1831,"id":1832,"uuid":1833,"content":1834,"slug":2063,"full_slug":2064,"sort_by_date":48,"position":2065,"tag_list":2066,"is_startpage":9,"parent_id":1225,"meta_data":48,"group_id":2067,"first_published_at":2068,"release_id":48,"lang":60,"path":1412,"alternates":2069,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1835,"faqs":1836,"title":1828,"topic":1849,"author":1864,"content":1865,"category":2044,"schedule":2052,"component":1212,"meta_info":2053,"cover_image":2057,"description":2061,"contributors":2062},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1837,1841,1845],{"_uid":1838,"answer":1839,"question":1840,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1842,"answer":1843,"question":1844,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1846,"answer":1847,"question":1848,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1850,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1862,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1863,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1851,"component":39,"meta_info":1859,"block_image":1860,"cover_image":1861,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1852,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1857,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1858,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1853,"component":118,"meta_info":1854,"meta_title":7,"block_image":1855,"cover_image":1856,"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":722,"content":1866},[1867,1871,1875,1879,1883,1898,1946,1960,1965,1989,2023,2027,2031,2041],{"type":760,"attrs":1868,"content":1869},{"level":762},[1870],{"text":1840,"type":729},{"type":725,"content":1872},[1873],{"text":1874,"type":729},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":725,"content":1876},[1877],{"text":1878,"type":729},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":760,"attrs":1880,"content":1881},{"level":762},[1882],{"text":1844,"type":729},{"type":725,"content":1884},[1885,1887,1896],{"text":1886,"type":729},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1888,"type":729,"marks":1889},"National Academy of Sports Medicine",[1890,1894],{"type":748,"attrs":1891},{"href":1892,"uuid":48,"anchor":48,"custom":1893,"target":751,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1895},"underline",{"text":1897,"type":729}," has a few exercise-related symptoms of overtraining:",{"type":1899,"attrs":1900,"content":1903},"ordered_list",{"order":1901},{"order":1902},1,[1904,1910,1916,1922,1928,1934,1940],{"type":811,"content":1905},[1906],{"type":725,"content":1907},[1908],{"text":1909,"type":729},"A plateau or decline in workout performance or progress",{"type":811,"content":1911},[1912],{"type":725,"content":1913},[1914],{"text":1915,"type":729},"A perception of increased exertion during “normal” or “easy” workouts",{"type":811,"content":1917},[1918],{"type":725,"content":1919},[1920],{"text":1921,"type":729},"Excessive sweating or overheating",{"type":811,"content":1923},[1924],{"type":725,"content":1925},[1926],{"text":1927,"type":729},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":811,"content":1929},[1930],{"type":725,"content":1931},[1932],{"text":1933,"type":729},"A lack of feeling “refreshed” after regular rest and recovery",{"type":811,"content":1935},[1936],{"type":725,"content":1937},[1938],{"text":1939,"type":729},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":811,"content":1941},[1942],{"type":725,"content":1943},[1944],{"text":1945,"type":729},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":725,"content":1947},[1948,1950,1958],{"text":1949,"type":729},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1951,"type":729,"marks":1952},"FightCamp App",[1953,1957],{"type":748,"attrs":1954},{"href":1955,"uuid":48,"anchor":48,"custom":1956,"target":751,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1895},{"text":1959,"type":729}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":760,"attrs":1961,"content":1962},{"level":762},[1963],{"text":1964,"type":729},"A Day of Rest",{"type":725,"content":1966},[1967,1969,1977,1979,1987],{"text":1968,"type":729},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1970,"type":729,"marks":1971},"Aaron",[1972,1976],{"type":748,"attrs":1973},{"href":1974,"uuid":48,"anchor":48,"custom":1975,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1895},{"text":1978,"type":729}," and ",{"text":1980,"type":729,"marks":1981},"Flo",[1982,1986],{"type":748,"attrs":1983},{"href":1984,"uuid":48,"anchor":48,"custom":1985,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1895},{"text":1988,"type":729},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":725,"content":1990},[1991,1993,2001,2003,2011,2013,2021],{"text":1992,"type":729},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1994,"type":729,"marks":1995},"researchers",[1996,2000],{"type":748,"attrs":1997},{"href":1998,"uuid":48,"anchor":48,"custom":1999,"target":751,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1895},{"text":2002,"type":729}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2004,"type":729,"marks":2005},"FightCamp Trainers",[2006,2010],{"type":748,"attrs":2007},{"href":2008,"uuid":48,"anchor":48,"custom":2009,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1895},{"text":2012,"type":729}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2014,"type":729,"marks":2015},"neurological connections",[2016,2020],{"type":748,"attrs":2017},{"href":2018,"uuid":48,"anchor":48,"custom":2019,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1895},{"text":2022,"type":729},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":725,"content":2024},[2025],{"text":2026,"type":729},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":760,"attrs":2028,"content":2029},{"level":762},[2030],{"text":1369,"type":729},{"type":725,"content":2032},[2033,2034,2040],{"text":1373,"type":729},{"text":1375,"type":729,"marks":2035},[2036,2039],{"type":748,"attrs":2037},{"href":1379,"uuid":48,"anchor":48,"custom":2038,"target":751,"linktype":13},{},{"type":1895},{"text":1382,"type":729},{"type":725,"content":2042},[2043],{"text":1386,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2045,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2050,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2046,"component":118,"meta_info":2047,"meta_title":7,"block_image":2048,"cover_image":2049,"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},[],[],"2023-01-12 00:00",{"_uid":2054,"title":2055,"plugin":43,"description":2056},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2058,"alt":2059,"name":7,"focus":7,"title":2059,"filename":2060,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1410],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2071,"created_at":2072,"published_at":2073,"updated_at":2074,"id":2075,"uuid":2076,"content":2077,"slug":2214,"full_slug":2215,"sort_by_date":48,"position":2216,"tag_list":2217,"is_startpage":9,"parent_id":1225,"meta_data":48,"group_id":2218,"first_published_at":2073,"release_id":48,"lang":60,"path":1412,"alternates":2219,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2078,"faqs":2079,"title":2071,"topic":2096,"author":1272,"content":2111,"category":2198,"schedule":2206,"component":1212,"meta_info":2207,"cover_image":2210,"description":2209,"contributors":2213},"96d7fcda-e3db-4f35-935d-fd195032b834",[2080,2084,2088,2092],{"_uid":2081,"answer":2082,"question":2083,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2085,"answer":2086,"question":2087,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2089,"answer":2090,"question":2091,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2093,"answer":2094,"question":2095,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2097,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2109,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2110,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2098,"component":39,"meta_info":2106,"block_image":2107,"cover_image":2108,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2099,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2104,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2105,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2100,"component":118,"meta_info":2101,"meta_title":7,"block_image":2102,"cover_image":2103,"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":722,"content":2112},[2113,2134,2139,2142,2147,2150,2155,2177,2182,2186,2195],{"type":725,"content":2114},[2115,2117,2124,2125,2132],{"text":2116,"type":729},"Boxing is a sport about ",{"text":2118,"type":729,"marks":2119},"range",[2120],{"type":748,"attrs":2121},{"href":2122,"uuid":48,"anchor":48,"custom":2123,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1978,"type":729},{"text":2126,"type":729,"marks":2127},"distance",[2128],{"type":748,"attrs":2129},{"href":2130,"uuid":48,"anchor":48,"custom":2131,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2133,"type":729},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":760,"attrs":2135,"content":2136},{"level":762},[2137],{"text":2138,"type":729},"Step Behind The Jab",{"type":725,"content":2140},[2141],{"text":2086,"type":729},{"type":760,"attrs":2143,"content":2144},{"level":762},[2145],{"text":2146,"type":729},"Front Foot Defense",{"type":725,"content":2148},[2149],{"text":2090,"type":729},{"type":760,"attrs":2151,"content":2152},{"level":762},[2153],{"text":2154,"type":729},"Cutting Off The Ring",{"type":725,"content":2156},[2157,2159,2166,2168,2175],{"text":2158,"type":729},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2160,"type":729,"marks":2161},"outside fighter",[2162],{"type":748,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"custom":2165,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2167,"type":729},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2169,"type":729,"marks":2170},"jab",[2171],{"type":748,"attrs":2172},{"href":2173,"uuid":48,"anchor":48,"custom":2174,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2176,"type":729}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":760,"attrs":2178,"content":2179},{"level":762},[2180],{"text":2181,"type":729},"The Takeaway",{"type":725,"content":2183},[2184],{"text":2185,"type":729},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":725,"content":2187},[2188,2189,2194],{"text":1373,"type":729},{"text":1375,"type":729,"marks":2190},[2191],{"type":748,"attrs":2192},{"href":1379,"uuid":48,"anchor":48,"custom":2193,"target":751,"linktype":13},{},{"text":1798,"type":729},{"type":725,"content":2196},[2197],{"text":1386,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2199,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2204,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2200,"component":118,"meta_info":2201,"meta_title":7,"block_image":2202,"cover_image":2203,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2208,"title":2071,"plugin":43,"description":2209},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2211,"alt":2071,"name":7,"focus":48,"title":2071,"filename":2212,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1410],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2221,"created_at":2222,"published_at":2223,"updated_at":2224,"id":2225,"uuid":2226,"content":2227,"slug":2452,"full_slug":2453,"sort_by_date":48,"position":2454,"tag_list":2455,"is_startpage":9,"parent_id":1225,"meta_data":48,"group_id":2456,"first_published_at":2457,"release_id":48,"lang":60,"path":1412,"alternates":2458,"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":2228,"faqs":2229,"title":2221,"topic":2238,"author":1443,"content":2253,"category":2433,"schedule":2441,"component":1212,"meta_info":2442,"cover_image":2446,"description":2450,"contributors":2451},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2230,2234],{"_uid":2231,"answer":2232,"question":2233,"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":2235,"answer":2236,"question":2237,"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":2239,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2251,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2240,"component":39,"meta_info":2248,"block_image":2249,"cover_image":2250,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2241,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2246,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2247,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2242,"component":118,"meta_info":2243,"meta_title":7,"block_image":2244,"cover_image":2245,"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":722,"content":2254},[2255,2260,2264,2269,2273,2278,2282,2308,2313,2317,2322,2326,2331,2335,2340,2353,2358,2371,2376,2380,2385,2389,2394,2398,2403,2407,2412,2416,2421],{"type":760,"attrs":2256,"content":2257},{"level":762},[2258],{"text":2259,"type":729},"Staying Safe While Exercising in the Cold",{"type":725,"content":2261},[2262],{"text":2263,"type":729},"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":760,"attrs":2265,"content":2266},{"level":803},[2267],{"text":2268,"type":729},"Watch the Windchill",{"type":725,"content":2270},[2271],{"text":2272,"type":729},"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":760,"attrs":2274,"content":2275},{"level":803},[2276],{"text":2277,"type":729},"Protect Your Extremities",{"type":725,"content":2279},[2280],{"text":2281,"type":729},"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":808,"content":2283},[2284,2290,2296,2302],{"type":811,"content":2285},[2286],{"type":725,"content":2287},[2288],{"text":2289,"type":729},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":811,"content":2291},[2292],{"type":725,"content":2293},[2294],{"text":2295,"type":729},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":811,"content":2297},[2298],{"type":725,"content":2299},[2300],{"text":2301,"type":729},"Wear a hat or headband that covers your ears",{"type":811,"content":2303},[2304],{"type":725,"content":2305},[2306],{"text":2307,"type":729},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":760,"attrs":2309,"content":2310},{"level":803},[2311],{"text":2312,"type":729},"Wear Layers",{"type":725,"content":2314},[2315],{"text":2316,"type":729},"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":760,"attrs":2318,"content":2319},{"level":803},[2320],{"text":2321,"type":729},"Don’t Forget Sunscreen",{"type":725,"content":2323},[2324],{"text":2325,"type":729},"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":760,"attrs":2327,"content":2328},{"level":762},[2329],{"text":2330,"type":729},"Getting Motivated to Workout in the Cold ",{"type":725,"content":2332},[2333],{"text":2334,"type":729},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":760,"attrs":2336,"content":2337},{"level":803},[2338],{"text":2339,"type":729},"Invest in New Activewear",{"type":725,"content":2341},[2342,2344,2351],{"text":2343,"type":729},"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":2345,"type":729,"marks":2346},"new workout gear",[2347],{"type":748,"attrs":2348},{"href":2349,"uuid":48,"anchor":48,"custom":2350,"target":751,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2352,"type":729}," 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":760,"attrs":2354,"content":2355},{"level":803},[2356],{"text":2357,"type":729},"Find a Workout Buddy",{"type":725,"content":2359},[2360,2362,2369],{"text":2361,"type":729},"Accountability! Accountability! Accountability! Finding a ",{"text":2363,"type":729,"marks":2364},"workout buddy",[2365],{"type":748,"attrs":2366},{"href":2367,"uuid":48,"anchor":48,"custom":2368,"target":751,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2370,"type":729}," 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":760,"attrs":2372,"content":2373},{"level":803},[2374],{"text":2375,"type":729},"Benefits of Working Out in the Cold",{"type":725,"content":2377},[2378],{"text":2379,"type":729},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":760,"attrs":2381,"content":2382},{"level":803},[2383],{"text":2384,"type":729},"Combat Seasonal Affective Disorder",{"type":725,"content":2386},[2387],{"text":2388,"type":729},"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":760,"attrs":2390,"content":2391},{"level":803},[2392],{"text":2393,"type":729},"Boost Your Immune System",{"type":725,"content":2395},[2396],{"text":2397,"type":729},"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":760,"attrs":2399,"content":2400},{"level":803},[2401],{"text":2402,"type":729},"Diverse Training Options",{"type":725,"content":2404},[2405],{"text":2406,"type":729},"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":760,"attrs":2408,"content":2409},{"level":803},[2410],{"text":2411,"type":729},"Burn More Calories",{"type":725,"content":2413},[2414],{"text":2415,"type":729},"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":760,"attrs":2417,"content":2418},{"level":762},[2419],{"text":2420,"type":729},"Train Like a Fighter in the Cold",{"type":725,"content":2422},[2423,2425,2431],{"text":2424,"type":729},"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":1375,"type":729,"marks":2426},[2427,2430],{"type":748,"attrs":2428},{"href":1379,"uuid":48,"anchor":48,"custom":2429,"target":751,"linktype":13},{},{"type":1895},{"text":2432,"type":729}," 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":2434,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2439,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2435,"component":118,"meta_info":2436,"meta_title":7,"block_image":2437,"cover_image":2438,"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":2443,"title":2444,"plugin":43,"description":2445},"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":2447,"alt":2448,"name":7,"focus":7,"title":2448,"filename":2449,"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,[1410],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2460,"created_at":2461,"published_at":2462,"updated_at":2463,"id":2464,"uuid":2465,"content":2466,"slug":2646,"full_slug":2647,"sort_by_date":48,"position":2648,"tag_list":2649,"is_startpage":9,"parent_id":1225,"meta_data":48,"group_id":2650,"first_published_at":2462,"release_id":48,"lang":60,"path":1412,"alternates":2651,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2467,"faqs":2468,"title":2460,"topic":2473,"author":1272,"content":2488,"category":2627,"schedule":2635,"component":1212,"meta_info":2636,"cover_image":2640,"description":2644,"contributors":2645},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2469],{"_uid":2470,"answer":2471,"question":2472,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2474,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2486,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2475,"component":39,"meta_info":2483,"block_image":2484,"cover_image":2485,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2476,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2481,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2482,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2477,"component":118,"meta_info":2478,"meta_title":7,"block_image":2479,"cover_image":2480,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2489},[2490,2494,2499,2504,2527,2532,2554,2559,2573,2578,2592,2597,2601,2606,2610,2614,2624],{"type":725,"content":2491},[2492],{"text":2493,"type":729},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":760,"attrs":2495,"content":2496},{"level":762},[2497],{"text":2498,"type":729},"5 Ways to Shake Up Your Cardio",{"type":760,"attrs":2500,"content":2501},{"level":803},[2502],{"text":2503,"type":729},"Swimming",{"type":725,"content":2505},[2506,2508,2515,2517,2525],{"text":2507,"type":729},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2509,"type":729,"marks":2510},"Flo Master’s",[2511,2514],{"type":748,"attrs":2512},{"href":1984,"uuid":48,"anchor":48,"custom":2513,"target":751,"linktype":13},{},{"type":1895},{"text":2516,"type":729}," favorite forms of ",{"text":2518,"type":729,"marks":2519},"active recovery",[2520,2524],{"type":748,"attrs":2521},{"href":2522,"uuid":48,"anchor":48,"custom":2523,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1895},{"text":2526,"type":729}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":760,"attrs":2528,"content":2529},{"level":803},[2530],{"text":2531,"type":729},"Tabata Bag Drills",{"type":725,"content":2533},[2534,2536,2544,2546,2552],{"text":2535,"type":729},"One great way to get your anaerobic endurance up is with ",{"text":2537,"type":729,"marks":2538},"Tabata",[2539,2543],{"type":748,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"custom":2542,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1895},{"text":2545,"type":729}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1951,"type":729,"marks":2547},[2548,2551],{"type":748,"attrs":2549},{"href":1955,"uuid":48,"anchor":48,"custom":2550,"target":751,"linktype":13},{},{"type":1895},{"text":2553,"type":729}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":760,"attrs":2555,"content":2556},{"level":803},[2557],{"text":2558,"type":729},"Footwork Heavy Sports",{"type":725,"content":2560},[2561,2563,2571],{"text":2562,"type":729},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2564,"type":729,"marks":2565},"dancing",[2566,2570],{"type":748,"attrs":2567},{"href":2568,"uuid":48,"anchor":48,"custom":2569,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1895},{"text":2572,"type":729}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":760,"attrs":2574,"content":2575},{"level":803},[2576],{"text":2577,"type":729},"Hiking",{"type":725,"content":2579},[2580,2582,2590],{"text":2581,"type":729},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2583,"type":729,"marks":2584},"healthy snacks",[2585,2589],{"type":748,"attrs":2586},{"href":2587,"uuid":48,"anchor":48,"custom":2588,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1895},{"text":2591,"type":729},"! ",{"type":760,"attrs":2593,"content":2594},{"level":803},[2595],{"text":2596,"type":729},"Shadowboxing Punchouts",{"type":725,"content":2598},[2599],{"text":2600,"type":729},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":760,"attrs":2602,"content":2603},{"level":762},[2604],{"text":2605,"type":729},"Shaking Up Your Cardio",{"type":725,"content":2607},[2608],{"text":2609,"type":729},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":760,"attrs":2611,"content":2612},{"level":762},[2613],{"text":1369,"type":729},{"type":725,"content":2615},[2616,2617,2623],{"text":1373,"type":729},{"text":1375,"type":729,"marks":2618},[2619,2622],{"type":748,"attrs":2620},{"href":1379,"uuid":48,"anchor":48,"custom":2621,"target":751,"linktype":13},{},{"type":1895},{"text":1382,"type":729},{"type":725,"content":2625},[2626],{"text":1386,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2628,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2633,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2634,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2629,"component":118,"meta_info":2630,"meta_title":7,"block_image":2631,"cover_image":2632,"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},[],[],"2023-01-23 00:00",{"_uid":2637,"title":2638,"plugin":43,"description":2639},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2641,"alt":2642,"name":7,"focus":7,"title":2642,"filename":2643,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1410],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1212,"created_at":2653,"published_at":2654,"updated_at":2655,"id":2656,"uuid":2657,"content":2658,"slug":1212,"full_slug":2679,"sort_by_date":48,"position":446,"tag_list":2680,"is_startpage":9,"parent_id":2681,"meta_data":48,"group_id":2682,"first_published_at":2683,"release_id":48,"lang":60,"path":7,"alternates":2684,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2659,"component":2660,"meta_info":2661,"custom_content_list":2663},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2662,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2664,2669,2674],{"_uid":2665,"label":2666,"value":2667,"dev_id":2668,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2670,"label":2671,"value":2672,"dev_id":2673,"component":729},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2675,"label":2676,"value":2677,"dev_id":2678,"component":729},"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",[],1787013217155]