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It’s not all punches and kicks for boxers and kickboxers. You need to let your body rest from intense training, and a quick and easy recovery day foam rolling workout is just the ticket.\n\nToday FightCamp Trainer Aaron Swenson will walk you through a quick 5 exercise routine using a foam roller.\n\nNote: Any size foam roller will work for this routine, however a slightly shorter roller will be easier to use and move around with.\n\nEven though this is a simple and short foam roller workout, it is still beneficial to properly warm up to make sure you don’t injure yourself. Here’s a quick 5-minute dynamic warm-up to get you loose!","Foam Roller Cardio Routine (5 minutes)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a54408a6-05ba-4679-b48d-3e5569b2b567","- Place the foam roller on the ground perpendicular to your body\n- Come into a high plank position\n- Carefully place your legs on top of the foam roller, mid-shin\n- Slowly “curl” your legs up towards your chest, performing a knee tuck then slowly extending your legs back to the full plank extension\n- As you curl your legs, the foam roller will naturally roll up and down along your shins\n- Repeat this movement for 40 seconds\n\nKey Focus Points:\n- Keep your hands underneath your shoulders\n- Maintain a slight tension in your triceps\n- Draw your belly button towards your spine to keep your core engaged\n- Keep your breath slow and controlled\nAdded Challenge: Try and keep your legs straight throughout the roll outs performing a pike instead of a knee tuck.","High Plank + Leg Curl Ups (40 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"0bad720c-1a0b-4ad1-b4fe-01a81d2df4d2","- Place the foam roller on the ground parallel to your body\n- Come into a high plank position with your feet slightly wider than shoulder-width for added stability and balance\n- Carefully balance and place your right hand on top of the foam roller\n- Perform a push-up\n- Gently pass/roll the foam roller to your left hand and carefully balance on top of it\n- Perform another push-up\n- Repeat these steps for 40 seconds\n\nModification: If regular push-ups are too difficult, you can perform knee push-ups until you build up enough strength.","Push-Up Pass (40 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"f34ecc03-3825-49cc-a853-eb44069f9668","- Start by laying on your back on the ground, with your arms out to your sides for balance, feet flat on the floor, and your legs bent at a 90-degree angle\n- Place the foam roller underneath your feet\n- Perform a glute bridge raise by lifting your hips towards the sky, squeezing your glutes\n- Hold for a second count\n- Slowly lower your hips and glutes back down to the ground\n- Repeat for 40 seconds\n\nAdded Challenge: Perform single leg glute bridge raises for 20 seconds on each leg.","Glute Bridge (40 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"47957c9d-06a4-4b04-8425-e6911ada4e52","- Assume a tall, upright position\n- Hold the foam roller at the ends at chest height\n- Perform a right leg reverse lunge by stepping backwards with your left leg and just touching your knee to the ground\n- Briefly hold this position as you twist your upper body to your right and then back to center\n- Step your left leg back to the starting position\n- Repeat on the opposite side\n- Continue this lunge and twist movement, alternating sides for 40 seconds\nAdded Challenge: Instead of twisting, perform jump-switch lunges.","Reverse Lunge + Twist (40 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"c1a38928-b04b-4f6a-8d1e-1eeacd2a934b","- Assume a tall, upright position\n- Stand next to your foam roller\n- Perform a tuck jump, laterally, over the foam roller\n- Try to touch your knees to your chest\n- For each jump focus on landing softly and quietly\n- Immediately upon landing perform a burpee\n- Continue jumping laterally side-to-side over the foam roller for the remaining 40 seconds\n\nModification: If you don’t feel comfortable clearing your foam roller, you can stand behind it and perform the lateral tuck jumps, using the roller as a guide. Alternatively, you can also step over the foam roller.","Tuck Jump + Burpee (40 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"3b7fb262-32da-4e7e-8452-150966557fcb","- Stand in a tall, upright position\n- Place your hands behind your head\n- Breathe slowly and in a controlled manner for 10-30 seconds, pausing between each inhalation and exhalation","Recovery (10-30 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":86,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":735,"content":736},"doc",[737,753,759,773,777,785,796,808,812,816,822,832,874,883,909,917,922,927,937,987,995,999,1004,1014,1052,1059,1063,1068,1078,1122,1129,1133,1138,1148,1193,1200,1204,1209,1219,1239,1244,1264],{"type":738,"content":739},"paragraph",[740,743,751],{"text":741,"type":742},"One of the best tools, and most affordable pieces of equipment you can invest in for your home gym is a foam roller. It’s not all punches and kicks for boxers and kickboxers. You need to let your body rest from intense training, and a quick and easy ","text",{"text":744,"type":742,"marks":745},"recovery day foam rolling workout",[746],{"type":747,"attrs":748},"link",{"href":749,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/zUu0zs9WeSg","_blank",{"text":752,"type":742}," is just the ticket.",{"type":738,"content":754},[755,757],{"text":756,"type":742},"But today FightCamp Trainer Aaron Swenson isn't walking you through the traditional foam rolling routine, but rather a 5 minute HIIT workout, using the foam roller to enhance the difficulty of each movement. Don't worry, there are modifications to make sure you understand the movements before going all out!",{"type":758},"hard_break",{"type":760,"attrs":761},"blok",{"id":762,"body":763},"60ffce8e-5bbf-4b12-adf5-6c9c17189fe9",[764],{"_uid":765,"link":766,"image":768,"title":770,"component":772},"i-eefc2de1-e297-4575-a531-b473f5b6db96",{"id":7,"url":767,"linktype":13,"fieldtype":14,"cached_url":767},"https://youtu.be/BXl1ywp_llw",{"id":769,"alt":770,"name":7,"focus":48,"title":770,"filename":771,"copyright":7,"fieldtype":50},3665985,"​​5 Exercises in 5 Minutes | Foam Roller Cardio Workout","https://a.storyblok.com/f/115220/1244x700/2bba40f22a/5-exercises-in-5-minutes-foam-roller-cardio-workout.png","image_video_link",{"type":738,"content":774},[775],{"text":776,"type":742},"Note: Any size foam roller will work for this routine, however a slightly shorter roller will be easier to use and move around with.",{"type":778,"attrs":779,"content":781},"heading",{"level":780},2,[782,784],{"text":783,"type":742},"Warm-Up (5 minutes)",{"type":758},{"type":760,"attrs":786},{"id":762,"body":787},[788],{"_uid":789,"image":790,"component":794,"copyright_details":795},"i-6fe91a66-0de9-4270-aebf-2b9707b646fb",{"id":791,"alt":792,"name":7,"focus":48,"title":792,"filename":793,"copyright":7,"fieldtype":50},3665969,"FightCamp Dynamic Warm-Ups","https://a.storyblok.com/f/115220/1380x700/1320118f6a/warm-up.png","content_image",[],{"type":738,"content":797},[798,800,806],{"text":799,"type":742},"Even though this is a simple and short foam roller workout, it is still beneficial to properly warm up to make sure you don’t injure yourself. Check out the ",{"text":801,"type":742,"marks":802},"FightCamp App",[803],{"type":747,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":807,"type":742}," for a quick 5-minute dynamic warm-up to get you loose!",{"type":778,"attrs":809,"content":810},{"level":780},[811],{"text":669,"type":742},{"type":738,"content":813},[814],{"text":815,"type":742},"After your warm-up, grab your foam roller and get started!",{"type":778,"attrs":817,"content":819},{"level":818},3,[820,821],{"text":674,"type":742},{"type":758},{"type":760,"attrs":823},{"id":762,"body":824},[825],{"_uid":826,"image":827,"component":794,"copyright_details":831},"i-a856ed41-41d1-4c0c-a1da-955610337cef",{"id":828,"alt":829,"name":7,"focus":48,"title":829,"filename":830,"copyright":7,"fieldtype":50},3665970,"High Plank + Leg Curl Ups with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/8c883799b7/high_plank_leg_curl.png",[],{"type":833,"content":834},"bullet_list",[835,842,848,854,868],{"type":836,"content":837},"list_item",[838],{"type":738,"content":839},[840],{"text":841,"type":742},"Place the foam roller on the ground perpendicular to your body",{"type":836,"content":843},[844],{"type":738,"content":845},[846],{"text":847,"type":742},"Come into a high plank position",{"type":836,"content":849},[850],{"type":738,"content":851},[852],{"text":853,"type":742},"Carefully place your legs on top of the foam roller, mid-shin ",{"type":836,"content":855},[856,860],{"type":738,"content":857},[858],{"text":859,"type":742},"Slowly “curl” your legs up towards your chest, performing a knee tuck then slowly extending your legs back to the full plank extension",{"type":833,"content":861},[862],{"type":836,"content":863},[864],{"type":738,"content":865},[866],{"text":867,"type":742},"As you curl your legs, the foam roller will naturally roll up and down along your shins",{"type":836,"content":869},[870],{"type":738,"content":871},[872],{"text":873,"type":742},"Repeat this movement for 40 seconds",{"type":738,"content":875},[876,881],{"text":877,"type":742,"marks":878},"Key Focus Points",[879],{"type":880},"bold",{"text":882,"type":742},":",{"type":833,"content":884},[885,891,897,903],{"type":836,"content":886},[887],{"type":738,"content":888},[889],{"text":890,"type":742},"Keep your hands underneath your shoulders",{"type":836,"content":892},[893],{"type":738,"content":894},[895],{"text":896,"type":742},"Maintain a slight tension in your triceps",{"type":836,"content":898},[899],{"type":738,"content":900},[901],{"text":902,"type":742},"Draw your belly button towards your spine to keep your core engaged",{"type":836,"content":904},[905],{"type":738,"content":906},[907],{"text":908,"type":742},"Keep your breath slow and controlled",{"type":738,"content":910},[911,915],{"text":912,"type":742,"marks":913},"Added Challenge",[914],{"type":880},{"text":916,"type":742},": Try and keep your legs straight throughout the roll outs performing a pike instead of a knee tuck.",{"type":778,"attrs":918,"content":919},{"level":818},[920],{"text":921,"type":742},"Rest (20 seconds)",{"type":778,"attrs":923,"content":924},{"level":818},[925,926],{"text":678,"type":742},{"type":758},{"type":760,"attrs":928},{"id":762,"body":929},[930],{"_uid":931,"image":932,"component":794,"copyright_details":936},"i-65c80a75-7e2f-4b2a-99d7-0686e97291e9",{"id":933,"alt":934,"name":7,"focus":48,"title":934,"filename":935,"copyright":7,"fieldtype":50},3665971,"Push-Up Pass with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/9afa99a571/push-up_pass.png",[],{"type":833,"content":938},[939,945,951,957,969,975,981],{"type":836,"content":940},[941],{"type":738,"content":942},[943],{"text":944,"type":742},"Place the foam roller on the ground parallel to your body",{"type":836,"content":946},[947],{"type":738,"content":948},[949],{"text":950,"type":742},"Come into a high plank position with your feet slightly wider than shoulder-width for added stability and balance",{"type":836,"content":952},[953],{"type":738,"content":954},[955],{"text":956,"type":742},"Carefully balance and place your right hand on top of the foam roller",{"type":836,"content":958},[959],{"type":738,"content":960},[961,963],{"text":962,"type":742},"Perform a ",{"text":964,"type":742,"marks":965},"push-up",[966],{"type":747,"attrs":967},{"href":968,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/push-yourself-how-to-improve-your-push-ups/",{"type":836,"content":970},[971],{"type":738,"content":972},[973],{"text":974,"type":742},"Gently pass/roll the foam roller to your left hand and carefully balance on top of it",{"type":836,"content":976},[977],{"type":738,"content":978},[979],{"text":980,"type":742},"Perform another push-up",{"type":836,"content":982},[983],{"type":738,"content":984},[985],{"text":986,"type":742},"Repeat these steps for 40 seconds",{"type":738,"content":988},[989,993],{"text":990,"type":742,"marks":991},"Modification",[992],{"type":880},{"text":994,"type":742},": If regular push-ups are too difficult, you can perform knee push-ups until you build up enough strength.",{"type":778,"attrs":996,"content":997},{"level":818},[998],{"text":921,"type":742},{"type":778,"attrs":1000,"content":1001},{"level":818},[1002,1003],{"text":682,"type":742},{"type":758},{"type":760,"attrs":1005},{"id":762,"body":1006},[1007],{"_uid":1008,"image":1009,"component":794,"copyright_details":1013},"i-becceda9-b403-4a79-9d00-9d1e902b1c07",{"id":1010,"alt":1011,"name":7,"focus":48,"title":1011,"filename":1012,"copyright":7,"fieldtype":50},3665974,"Glute Bridges with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/ece3819fd3/glute_bridge.png",[],{"type":833,"content":1015},[1016,1022,1028,1034,1040,1046],{"type":836,"content":1017},[1018],{"type":738,"content":1019},[1020],{"text":1021,"type":742},"Start by laying on your back on the ground, with your arms out to your sides for balance, feet flat on the floor, and your legs bent at a 90-degree angle",{"type":836,"content":1023},[1024],{"type":738,"content":1025},[1026],{"text":1027,"type":742},"Place the foam roller underneath your feet",{"type":836,"content":1029},[1030],{"type":738,"content":1031},[1032],{"text":1033,"type":742},"Perform a glute bridge raise by lifting your hips towards the sky, squeezing your glutes",{"type":836,"content":1035},[1036],{"type":738,"content":1037},[1038],{"text":1039,"type":742},"Hold for a second count",{"type":836,"content":1041},[1042],{"type":738,"content":1043},[1044],{"text":1045,"type":742},"Slowly lower your hips and glutes back down to the ground",{"type":836,"content":1047},[1048],{"type":738,"content":1049},[1050],{"text":1051,"type":742},"Repeat for 40 seconds",{"type":738,"content":1053},[1054,1057],{"text":912,"type":742,"marks":1055},[1056],{"type":880},{"text":1058,"type":742},": Perform single leg glute bridge raises for 20 seconds on each leg.",{"type":778,"attrs":1060,"content":1061},{"level":818},[1062],{"text":921,"type":742},{"type":778,"attrs":1064,"content":1065},{"level":818},[1066,1067],{"text":686,"type":742},{"type":758},{"type":760,"attrs":1069},{"id":762,"body":1070},[1071],{"_uid":1072,"image":1073,"component":794,"copyright_details":1077},"i-53708ac7-43c5-4ce4-97df-bdfbc1c2e3f3",{"id":1074,"alt":1075,"name":7,"focus":48,"title":1075,"filename":1076,"copyright":7,"fieldtype":50},3665975,"Reverse Lunge + Twists with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/4baeadef82/reverse_lung_twist.png",[],{"type":833,"content":1079},[1080,1086,1092,1098,1104,1110,1116],{"type":836,"content":1081},[1082],{"type":738,"content":1083},[1084],{"text":1085,"type":742},"Assume a tall, upright position",{"type":836,"content":1087},[1088],{"type":738,"content":1089},[1090],{"text":1091,"type":742},"Hold the foam roller at the ends at chest height",{"type":836,"content":1093},[1094],{"type":738,"content":1095},[1096],{"text":1097,"type":742},"Perform a right leg reverse lunge by stepping backwards with your left leg and just touching your knee to the ground",{"type":836,"content":1099},[1100],{"type":738,"content":1101},[1102],{"text":1103,"type":742},"Briefly hold this position as you twist your upper body to your right and then back to center",{"type":836,"content":1105},[1106],{"type":738,"content":1107},[1108],{"text":1109,"type":742},"Step your left leg back to the starting position",{"type":836,"content":1111},[1112],{"type":738,"content":1113},[1114],{"text":1115,"type":742},"Repeat on the opposite side",{"type":836,"content":1117},[1118],{"type":738,"content":1119},[1120],{"text":1121,"type":742},"Continue this lunge and twist movement, alternating sides for 40 seconds",{"type":738,"content":1123},[1124,1127],{"text":912,"type":742,"marks":1125},[1126],{"type":880},{"text":1128,"type":742},": Instead of twisting, perform jump-switch lunges.",{"type":778,"attrs":1130,"content":1131},{"level":818},[1132],{"text":921,"type":742},{"type":778,"attrs":1134,"content":1135},{"level":818},[1136,1137],{"text":690,"type":742},{"type":758},{"type":760,"attrs":1139},{"id":762,"body":1140},[1141],{"_uid":1142,"image":1143,"component":794,"copyright_details":1147},"i-1b284558-6a02-430b-81c0-afab3d8eafd6",{"id":1144,"alt":1145,"name":7,"focus":48,"title":1145,"filename":1146,"copyright":7,"fieldtype":50},3665979,"Tuck Jump + Burpee with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/5430b708e9/tuck_jump_burpee.png",[],{"type":833,"content":1149},[1150,1155,1161,1181,1187],{"type":836,"content":1151},[1152],{"type":738,"content":1153},[1154],{"text":1085,"type":742},{"type":836,"content":1156},[1157],{"type":738,"content":1158},[1159],{"text":1160,"type":742},"Stand next to your foam roller",{"type":836,"content":1162},[1163,1167],{"type":738,"content":1164},[1165],{"text":1166,"type":742},"Perform a tuck jump, laterally, over the foam roller",{"type":833,"content":1168},[1169,1175],{"type":836,"content":1170},[1171],{"type":738,"content":1172},[1173],{"text":1174,"type":742},"Try to touch your knees to your chest",{"type":836,"content":1176},[1177],{"type":738,"content":1178},[1179],{"text":1180,"type":742},"For each jump focus on landing softly and quietly",{"type":836,"content":1182},[1183],{"type":738,"content":1184},[1185],{"text":1186,"type":742},"Immediately upon landing perform a burpee",{"type":836,"content":1188},[1189],{"type":738,"content":1190},[1191],{"text":1192,"type":742},"Continue jumping laterally side-to-side over the foam roller for the remaining 40 seconds",{"type":738,"content":1194},[1195,1198],{"text":990,"type":742,"marks":1196},[1197],{"type":880},{"text":1199,"type":742},": If you don’t feel comfortable clearing your foam roller, you can stand behind it and perform the lateral tuck jumps, using the roller as a guide. Alternatively, you can also step over the foam roller.",{"type":778,"attrs":1201,"content":1202},{"level":818},[1203],{"text":921,"type":742},{"type":778,"attrs":1205,"content":1206},{"level":818},[1207,1208],{"text":694,"type":742},{"type":758},{"type":760,"attrs":1210},{"id":762,"body":1211},[1212],{"_uid":1213,"image":1214,"component":794,"copyright_details":1218},"i-0ab8aa66-be10-4909-b817-6d5ddd9bdd4b",{"id":1215,"alt":1216,"name":7,"focus":48,"title":1216,"filename":1217,"copyright":7,"fieldtype":50},3665982,"Foam Roller Workout Recovery","https://a.storyblok.com/f/115220/1380x700/abea4c9d66/recovery.png",[],{"type":833,"content":1220},[1221,1227,1233],{"type":836,"content":1222},[1223],{"type":738,"content":1224},[1225],{"text":1226,"type":742},"Stand in a tall, upright position",{"type":836,"content":1228},[1229],{"type":738,"content":1230},[1231],{"text":1232,"type":742},"Place your hands behind your head",{"type":836,"content":1234},[1235],{"type":738,"content":1236},[1237],{"text":1238,"type":742},"Breathe slowly and in a controlled manner for 10-30 seconds, pausing between each inhalation and exhalation",{"type":778,"attrs":1240,"content":1241},{"level":780},[1242],{"text":1243,"type":742},"Keep On Rollin'",{"type":738,"content":1245},[1246,1248,1254,1256,1262],{"text":1247,"type":742},"And that’s it–a quick 5-minute workout using a ",{"text":1249,"type":742,"marks":1250},"foam roller",[1251],{"type":747,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/1sT1xvj92eg",{"text":1255,"type":742},". The foam roller is a simple piece of ",{"text":1257,"type":742,"marks":1258},"equipment",[1259],{"type":747,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":1263,"type":742}," that you can use to warm-up, workout, and recover, wherever you are! ",{"type":738,"content":1265},[1266,1268,1272],{"text":1267,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":801,"type":742,"marks":1269},[1270],{"type":747,"attrs":1271},{"href":805,"uuid":48,"anchor":48,"target":750,"linktype":13},{"text":1273,"type":742}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1275,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1280,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1276,"component":118,"meta_info":1277,"meta_title":7,"block_image":1278,"cover_image":1279,"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},[],[],"2022-03-01 00:00","article",{"_uid":1285,"title":657,"plugin":43,"description":1286},"5f48d0f1-03c0-42cd-98d3-3010110732e9","Foam rollers are an essential piece of fitness equipment that can be a paired with cardio training exercises to help you break a sweat and feel an extra burn.",{"id":1288,"alt":657,"name":7,"focus":48,"title":657,"filename":1289,"copyright":7,"fieldtype":50},3665991,"https://a.storyblok.com/f/115220/2400x990/033ce4c6de/5-minute-cardio-workout-using-a-foam-roller.png",[],"5-minute-cardio-workout-using-a-foam-roller","blogs/5-minute-cardio-workout-using-a-foam-roller",-3520,[1295],"featured",60887917,"f9639c5d-4f9e-4eeb-9df9-6572370ce6e9","2022-03-01T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1302],[1303,1722,2104,2283,2467,2751],{"name":1304,"created_at":1305,"published_at":1306,"updated_at":1307,"id":1308,"uuid":1309,"content":1310,"slug":1715,"full_slug":1716,"sort_by_date":48,"position":1717,"tag_list":1718,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":1719,"first_published_at":1720,"release_id":48,"lang":60,"path":1299,"alternates":1721,"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":1311,"faqs":1312,"title":1304,"topic":1317,"author":1332,"content":1333,"category":1696,"schedule":1704,"component":1283,"meta_info":1705,"cover_image":1709,"description":1713,"contributors":1714},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1313],{"_uid":1314,"answer":1315,"question":1316,"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":1318,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1330,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1319,"component":39,"meta_info":1327,"block_image":1328,"cover_image":1329,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1321,"component":118,"meta_info":1322,"meta_title":7,"block_image":1323,"cover_image":1324,"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":735,"content":1334},[1335,1339,1343,1347,1360,1392,1396,1401,1405,1409,1414,1418,1438,1443,1447,1473,1477,1482,1486,1506,1511,1515,1535,1540,1544,1575,1580,1583,1603,1608,1612,1632,1637,1641,1661,1674,1679,1692],{"type":738,"content":1336},[1337],{"text":1338,"type":742},"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":738,"content":1340},[1341],{"text":1342,"type":742},"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":738,"content":1344},[1345],{"text":1346,"type":742},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":738,"content":1348},[1349,1351,1358],{"text":1350,"type":742},"With consistent resistance training and ",{"text":1352,"type":742,"marks":1353},"healthy nutrition",[1354],{"type":747,"attrs":1355},{"href":1356,"uuid":48,"anchor":48,"custom":1357,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1359,"type":742},", women can develop strong arm muscles that will empower you to:",{"type":833,"content":1361},[1362,1368,1374,1380,1386],{"type":836,"content":1363},[1364],{"type":738,"content":1365},[1366],{"text":1367,"type":742},"Throw a solid punch",{"type":836,"content":1369},[1370],{"type":738,"content":1371},[1372],{"text":1373,"type":742},"Carry your kids or fur babies",{"type":836,"content":1375},[1376],{"type":738,"content":1377},[1378],{"text":1379,"type":742},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":836,"content":1381},[1382],{"type":738,"content":1383},[1384],{"text":1385,"type":742},"Feel confident in every tank top and sleeveless dress",{"type":836,"content":1387},[1388],{"type":738,"content":1389},[1390],{"text":1391,"type":742},"Haul all those bags from the car to the house in one trip ",{"type":738,"content":1393},[1394],{"text":1395,"type":742},"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":778,"attrs":1397,"content":1398},{"level":780},[1399],{"text":1400,"type":742},"Arm Exercises for Women",{"type":738,"content":1402},[1403],{"text":1404,"type":742},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":738,"content":1406},[1407],{"text":1408,"type":742},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":778,"attrs":1410,"content":1411},{"level":818},[1412],{"text":1413,"type":742},"1. Plank With Bicep Curl",{"type":738,"content":1415},[1416],{"text":1417,"type":742},"Target Muscles: Biceps & Core",{"type":833,"content":1419},[1420,1426,1432],{"type":836,"content":1421},[1422],{"type":738,"content":1423},[1424],{"text":1425,"type":742},"Begin in plank position, holding two dumbbells on the floor",{"type":836,"content":1427},[1428],{"type":738,"content":1429},[1430],{"text":1431,"type":742},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":836,"content":1433},[1434],{"type":738,"content":1435},[1436],{"text":1437,"type":742},"Maintain plank position and repeat with the other arm",{"type":778,"attrs":1439,"content":1440},{"level":818},[1441],{"text":1442,"type":742},"2. Overhead Tricep Extension",{"type":738,"content":1444},[1445],{"text":1446,"type":742},"Target Muscles: Triceps",{"type":833,"content":1448},[1449,1455,1461,1467],{"type":836,"content":1450},[1451],{"type":738,"content":1452},[1453],{"text":1454,"type":742},"Hold the weight overhead with both hands",{"type":836,"content":1456},[1457],{"type":738,"content":1458},[1459],{"text":1460,"type":742},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":836,"content":1462},[1463],{"type":738,"content":1464},[1465],{"text":1466,"type":742},"Straighten your elbows and extend the weight overhead",{"type":836,"content":1468},[1469],{"type":738,"content":1470},[1471],{"text":1472,"type":742},"Hold the fully extended position for a moment, then repeat slowly",{"type":738,"content":1474},[1475],{"text":1476,"type":742},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":778,"attrs":1478,"content":1479},{"level":818},[1480],{"text":1481,"type":742},"3. Upright Row ",{"type":738,"content":1483},[1484],{"text":1485,"type":742},"Target Muscles: Traps & Deltoids",{"type":833,"content":1487},[1488,1494,1500],{"type":836,"content":1489},[1490],{"type":738,"content":1491},[1492],{"text":1493,"type":742},"Begin standing with your feet hip-width apart",{"type":836,"content":1495},[1496],{"type":738,"content":1497},[1498],{"text":1499,"type":742},"Lift your barbell or dumbbells straight up toward your chin",{"type":836,"content":1501},[1502],{"type":738,"content":1503},[1504],{"text":1505,"type":742},"Pause at the top of the lift, lower, and repeat",{"type":778,"attrs":1507,"content":1508},{"level":818},[1509],{"text":1510,"type":742},"4. Lateral Arm Raise",{"type":738,"content":1512},[1513],{"text":1514,"type":742},"Target Muscles: Triceps & Shoulders",{"type":833,"content":1516},[1517,1523,1529],{"type":836,"content":1518},[1519],{"type":738,"content":1520},[1521],{"text":1522,"type":742},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":836,"content":1524},[1525],{"type":738,"content":1526},[1527],{"text":1528,"type":742},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":836,"content":1530},[1531],{"type":738,"content":1532},[1533],{"text":1534,"type":742},"Lower and repeat",{"type":778,"attrs":1536,"content":1537},{"level":818},[1538],{"text":1539,"type":742},"5. Dumbbell Bench Press",{"type":738,"content":1541},[1542],{"text":1543,"type":742},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":833,"content":1545},[1546,1552,1558,1569],{"type":836,"content":1547},[1548],{"type":738,"content":1549},[1550],{"text":1551,"type":742},"Begin laying on a bench with your feet flat on the floor",{"type":836,"content":1553},[1554],{"type":738,"content":1555},[1556],{"text":1557,"type":742},"Lift the dumbbells to chest height, with your hands facing forward",{"type":836,"content":1559},[1560],{"type":738,"content":1561},[1562,1564],{"text":1563,"type":742},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1565,"type":742,"marks":1566},"(don’t let the dumbbells touch)",[1567],{"type":1568},"italic",{"type":836,"content":1570},[1571],{"type":738,"content":1572},[1573],{"text":1574,"type":742},"Lower your arms and repeat",{"type":778,"attrs":1576,"content":1577},{"level":818},[1578],{"text":1579,"type":742},"6. Tricep Dips",{"type":738,"content":1581},[1582],{"text":1446,"type":742},{"type":833,"content":1584},[1585,1591,1597],{"type":836,"content":1586},[1587],{"type":738,"content":1588},[1589],{"text":1590,"type":742},"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":836,"content":1592},[1593],{"type":738,"content":1594},[1595],{"text":1596,"type":742},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":836,"content":1598},[1599],{"type":738,"content":1600},[1601],{"text":1602,"type":742},"Push yourself back up until your arms are almost straight, and repeat",{"type":778,"attrs":1604,"content":1605},{"level":818},[1606],{"text":1607,"type":742},"7. Decline Push-Up",{"type":738,"content":1609},[1610],{"text":1611,"type":742},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":833,"content":1613},[1614,1620,1626],{"type":836,"content":1615},[1616],{"type":738,"content":1617},[1618],{"text":1619,"type":742},"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":836,"content":1621},[1622],{"type":738,"content":1623},[1624],{"text":1625,"type":742},"Brace your core and glutes, and lower yourself down into a push-up",{"type":836,"content":1627},[1628],{"type":738,"content":1629},[1630],{"text":1631,"type":742},"Extend your elbows to push yourself up, and repeat",{"type":778,"attrs":1633,"content":1634},{"level":818},[1635],{"text":1636,"type":742},"8. Diamond Push-Up",{"type":738,"content":1638},[1639],{"text":1640,"type":742},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":833,"content":1642},[1643,1649,1655],{"type":836,"content":1644},[1645],{"type":738,"content":1646},[1647],{"text":1648,"type":742},"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":836,"content":1650},[1651],{"type":738,"content":1652},[1653],{"text":1654,"type":742},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":836,"content":1656},[1657],{"type":738,"content":1658},[1659],{"text":1660,"type":742},"Push yourself back up and repeat",{"type":738,"content":1662},[1663,1665,1672],{"text":1664,"type":742},"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":1666,"type":742,"marks":1667},"FightCamp Community",[1668],{"type":747,"attrs":1669},{"href":1670,"uuid":48,"anchor":48,"custom":1671,"target":750,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1673,"type":742}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":778,"attrs":1675,"content":1676},{"level":780},[1677],{"text":1678,"type":742},"Train Like a Woman",{"type":738,"content":1680},[1681,1683,1690],{"text":1682,"type":742},"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":1684,"type":742,"marks":1685},"FightCamp",[1686],{"type":747,"attrs":1687},{"href":1688,"uuid":48,"anchor":48,"custom":1689,"target":750,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1691,"type":742}," 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":738,"content":1693},[1694],{"text":1695,"type":742},"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":1697,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1702,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1698,"component":118,"meta_info":1699,"meta_title":7,"block_image":1700,"cover_image":1701,"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":1706,"title":1707,"plugin":43,"description":1708},"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":1710,"alt":1711,"name":7,"focus":7,"title":1711,"filename":1712,"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,[1295],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1723,"created_at":1724,"published_at":1725,"updated_at":1726,"id":1727,"uuid":1728,"content":1729,"slug":2097,"full_slug":2098,"sort_by_date":48,"position":2099,"tag_list":2100,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":2101,"first_published_at":2102,"release_id":48,"lang":60,"path":1299,"alternates":2103,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1730,"faqs":1731,"title":1723,"topic":1760,"author":1332,"content":1775,"category":2078,"schedule":2086,"component":1283,"meta_info":2087,"cover_image":2091,"description":2095,"contributors":2096},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1732,1736,1740,1744,1748,1752,1756],{"_uid":1733,"answer":1734,"question":1735,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1737,"answer":1738,"question":1739,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1741,"answer":1742,"question":1743,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1745,"answer":1746,"question":1747,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1749,"answer":1750,"question":1751,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1753,"answer":1754,"question":1755,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1757,"answer":1758,"question":1759,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1761,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1773,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1774,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1762,"component":39,"meta_info":1770,"block_image":1771,"cover_image":1772,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1763,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1768,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1769,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1764,"component":118,"meta_info":1765,"meta_title":7,"block_image":1766,"cover_image":1767,"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":735,"content":1776},[1777,1782,1786,1790,1794,1814,1818,1822,1826,1831,1835,1879,1884,1888,1902,1906,1929,1934,1938,2007,2012,2016,2036,2041,2055,2059,2064,2075],{"type":778,"attrs":1778,"content":1779},{"level":780},[1780],{"text":1781,"type":742},"Boxing Terminology",{"type":738,"content":1783},[1784],{"text":1785,"type":742},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":778,"attrs":1787,"content":1788},{"level":780},[1789],{"text":1735,"type":742},{"type":738,"content":1791},[1792],{"text":1793,"type":742},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":833,"content":1795},[1796,1802],{"type":836,"content":1797},[1798],{"type":738,"content":1799},[1800],{"text":1801,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":836,"content":1803},[1804],{"type":738,"content":1805},[1806,1808,1812],{"text":1807,"type":742},"Southpaw Stance",{"text":1809,"type":742,"marks":1810}," ",[1811],{"type":880},{"text":1813,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":778,"attrs":1815,"content":1816},{"level":780},[1817],{"text":1739,"type":742},{"type":738,"content":1819},[1820],{"text":1821,"type":742},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":738,"content":1823},[1824],{"text":1825,"type":742},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":778,"attrs":1827,"content":1828},{"level":818},[1829],{"text":1830,"type":742},"Boxing Punches",{"type":738,"content":1832},[1833],{"text":1834,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":833,"content":1836},[1837,1843,1849,1855,1861,1867,1873],{"type":836,"content":1838},[1839],{"type":738,"content":1840},[1841],{"text":1842,"type":742},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":836,"content":1844},[1845],{"type":738,"content":1846},[1847],{"text":1848,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":836,"content":1850},[1851],{"type":738,"content":1852},[1853],{"text":1854,"type":742},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":836,"content":1856},[1857],{"type":738,"content":1858},[1859],{"text":1860,"type":742},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":836,"content":1862},[1863],{"type":738,"content":1864},[1865],{"text":1866,"type":742},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":836,"content":1868},[1869],{"type":738,"content":1870},[1871],{"text":1872,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":836,"content":1874},[1875],{"type":738,"content":1876},[1877],{"text":1878,"type":742},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":778,"attrs":1880,"content":1881},{"level":818},[1882],{"text":1883,"type":742},"Boxing Movements",{"type":738,"content":1885},[1886],{"text":1887,"type":742},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":833,"content":1889},[1890,1896],{"type":836,"content":1891},[1892],{"type":738,"content":1893},[1894],{"text":1895,"type":742},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":836,"content":1897},[1898],{"type":738,"content":1899},[1900],{"text":1901,"type":742},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":738,"content":1903},[1904],{"text":1905,"type":742},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":833,"content":1907},[1908,1923],{"type":836,"content":1909},[1910],{"type":738,"content":1911},[1912,1921],{"text":1913,"type":742,"marks":1914},"Shoulder Roll",[1915,1919],{"type":747,"attrs":1916},{"href":1917,"uuid":48,"anchor":48,"custom":1918,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1920},"underline",{"text":1922,"type":742}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":836,"content":1924},[1925],{"type":738,"content":1926},[1927],{"text":1928,"type":742},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":778,"attrs":1930,"content":1931},{"level":818},[1932],{"text":1933,"type":742},"Boxing Training",{"type":738,"content":1935},[1936],{"text":1937,"type":742},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1939,"attrs":1940,"content":1943},"ordered_list",{"order":1941},{"order":1942},1,[1944,1950,1956,1970,1984],{"type":836,"content":1945},[1946],{"type":738,"content":1947},[1948],{"text":1949,"type":742},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":836,"content":1951},[1952],{"type":738,"content":1953},[1954],{"text":1955,"type":742},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":836,"content":1957},[1958],{"type":738,"content":1959},[1960,1968],{"text":1961,"type":742,"marks":1962},"Mittwork",[1963,1967],{"type":747,"attrs":1964},{"href":1965,"uuid":48,"anchor":48,"custom":1966,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1920},{"text":1969,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":836,"content":1971},[1972],{"type":738,"content":1973},[1974,1982],{"text":1975,"type":742,"marks":1976},"Sparring",[1977,1981],{"type":747,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"custom":1980,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1920},{"text":1983,"type":742}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":836,"content":1985},[1986],{"type":738,"content":1987},[1988,1996,1998,2005],{"text":1989,"type":742,"marks":1990},"Roadwork",[1991,1995],{"type":747,"attrs":1992},{"href":1993,"uuid":48,"anchor":48,"custom":1994,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1920},{"text":1997,"type":742}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1999,"type":742,"marks":2000},"roadwork drills",[2001,2004],{"type":747,"attrs":2002},{"href":1993,"uuid":48,"anchor":48,"custom":2003,"target":750,"linktype":13},{},{"type":1920},{"text":2006,"type":742}," to add to your boxer training.",{"type":778,"attrs":2008,"content":2009},{"level":818},[2010],{"text":2011,"type":742},"Heavy Bag Training",{"type":738,"content":2013},[2014],{"text":2015,"type":742},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":833,"content":2017},[2018,2024,2030],{"type":836,"content":2019},[2020],{"type":738,"content":2021},[2022],{"text":2023,"type":742},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":836,"content":2025},[2026],{"type":738,"content":2027},[2028],{"text":2029,"type":742},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":836,"content":2031},[2032],{"type":738,"content":2033},[2034],{"text":2035,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":778,"attrs":2037,"content":2038},{"level":818},[2039],{"text":2040,"type":742},"Recovery",{"type":738,"content":2042},[2043,2045,2053],{"text":2044,"type":742},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2046,"type":742,"marks":2047},"interview with FightCamp Trainer Coach PJ",[2048,2052],{"type":747,"attrs":2049},{"href":2050,"uuid":48,"anchor":48,"custom":2051,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1920},{"text":2054,"type":742},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":738,"content":2056},[2057],{"text":2058,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":778,"attrs":2060,"content":2061},{"level":780},[2062],{"text":2063,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":2065},[2066,2067,2073],{"text":1682,"type":742},{"text":1684,"type":742,"marks":2068},[2069,2072],{"type":747,"attrs":2070},{"href":1688,"uuid":48,"anchor":48,"custom":2071,"target":750,"linktype":13},{},{"type":1920},{"text":2074,"type":742}," 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":738,"content":2076},[2077],{"text":1695,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2079,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2084,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2085,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2080,"component":118,"meta_info":2081,"meta_title":7,"block_image":2082,"cover_image":2083,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2088,"title":2089,"plugin":43,"description":2090},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2092,"alt":2093,"name":7,"focus":7,"title":2093,"filename":2094,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1295],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2105,"created_at":2106,"published_at":2107,"updated_at":2108,"id":2109,"uuid":2110,"content":2111,"slug":2277,"full_slug":2278,"sort_by_date":48,"position":2279,"tag_list":2280,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":2281,"first_published_at":2107,"release_id":48,"lang":60,"path":1299,"alternates":2282,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2112,"faqs":2113,"title":2105,"topic":2122,"author":2137,"content":2138,"category":2258,"schedule":2266,"component":1283,"meta_info":2267,"cover_image":2271,"description":2275,"contributors":2276},"c6387572-343f-40bf-8172-852035367c90",[2114,2118],{"_uid":2115,"answer":2116,"question":2117,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2119,"answer":2120,"question":2121,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2123,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2135,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2136,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2124,"component":39,"meta_info":2132,"block_image":2133,"cover_image":2134,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2125,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2130,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2131,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2126,"component":118,"meta_info":2127,"meta_title":7,"block_image":2128,"cover_image":2129,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":2139},[2140,2145,2148,2153,2158,2162,2167,2171,2176,2189,2194,2207,2212,2216,2221,2231,2236,2240,2245,2254],{"type":778,"attrs":2141,"content":2142},{"level":780},[2143],{"text":2144,"type":742},"Boxing Gym Culture",{"type":738,"content":2146},[2147],{"text":2120,"type":742},{"type":778,"attrs":2149,"content":2150},{"level":780},[2151],{"text":2152,"type":742},"What Are the Basic Boxing Gym Rules? ",{"type":778,"attrs":2154,"content":2155},{"level":818},[2156],{"text":2157,"type":742},"Yes Coach, No Coach",{"type":738,"content":2159},[2160],{"text":2161,"type":742},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":778,"attrs":2163,"content":2164},{"level":818},[2165],{"text":2166,"type":742},"Sharing is Caring",{"type":738,"content":2168},[2169],{"text":2170,"type":742},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":778,"attrs":2172,"content":2173},{"level":818},[2174],{"text":2175,"type":742},"Keep it Clean",{"type":738,"content":2177},[2178,2180,2187],{"text":2179,"type":742},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2181,"type":742,"marks":2182},"clean it off.",[2183],{"type":747,"attrs":2184},{"href":2185,"uuid":48,"anchor":48,"custom":2186,"target":750,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2188,"type":742}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":778,"attrs":2190,"content":2191},{"level":818},[2192],{"text":2193,"type":742},"No Killers in Sparring",{"type":738,"content":2195},[2196,2198,2205],{"text":2197,"type":742},"In most boxing gym workouts you will find yourself ",{"text":2199,"type":742,"marks":2200},"sparring",[2201],{"type":747,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"custom":2204,"target":750,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2206,"type":742},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":778,"attrs":2208,"content":2209},{"level":818},[2210],{"text":2211,"type":742},"Don’t Dump Your Weights",{"type":738,"content":2213},[2214],{"text":2215,"type":742},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":778,"attrs":2217,"content":2218},{"level":818},[2219],{"text":2220,"type":742},"Leave the Weightcut Fighter Alone",{"type":738,"content":2222},[2223,2225,2229],{"text":2224,"type":742},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2226,"type":742,"marks":2227},"leave them alone.",[2228],{"type":1568},{"text":2230,"type":742}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":778,"attrs":2232,"content":2233},{"level":818},[2234],{"text":2235,"type":742},"The Golden Rule",{"type":738,"content":2237},[2238],{"text":2239,"type":742},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":778,"attrs":2241,"content":2242},{"level":780},[2243],{"text":2244,"type":742},"Train Like a Fighter",{"type":738,"content":2246},[2247,2248,2253],{"text":1682,"type":742},{"text":1684,"type":742,"marks":2249},[2250],{"type":747,"attrs":2251},{"href":1688,"uuid":48,"anchor":48,"custom":2252,"target":750,"linktype":13},{},{"text":2074,"type":742},{"type":738,"content":2255},[2256],{"text":2257,"type":742},"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":2259,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2264,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2265,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2260,"component":118,"meta_info":2261,"meta_title":7,"block_image":2262,"cover_image":2263,"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},[],[],"2023-01-25 00:00",{"_uid":2268,"title":2269,"plugin":43,"description":2270},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2272,"alt":2273,"name":7,"focus":7,"title":2273,"filename":2274,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1295],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2284,"created_at":2285,"published_at":2286,"updated_at":2287,"id":2288,"uuid":2289,"content":2290,"slug":2460,"full_slug":2461,"sort_by_date":48,"position":2462,"tag_list":2463,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":2464,"first_published_at":2465,"release_id":48,"lang":60,"path":1299,"alternates":2466,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2291,"faqs":2292,"title":2309,"topic":2310,"author":2325,"content":2326,"category":2444,"schedule":2452,"component":1283,"meta_info":2453,"cover_image":2456,"description":2455,"contributors":2459},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2293,2297,2301,2305],{"_uid":2294,"answer":2295,"question":2296,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2298,"answer":2299,"question":2300,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2302,"answer":2303,"question":2304,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2306,"answer":2307,"question":2308,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2311,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2323,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2312,"component":39,"meta_info":2320,"block_image":2321,"cover_image":2322,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2313,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2314,"component":118,"meta_info":2315,"meta_title":7,"block_image":2316,"cover_image":2317,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":2327},[2328,2341,2346,2351,2364,2367,2372,2383,2386,2391,2402,2406,2410,2415,2428,2432,2441],{"type":738,"content":2329},[2330,2332,2339],{"text":2331,"type":742},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2333,"type":742,"marks":2334},"shadowboxing",[2335],{"type":747,"attrs":2336},{"href":2337,"uuid":48,"anchor":48,"custom":2338,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2340,"type":742}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":778,"attrs":2342,"content":2343},{"level":780},[2344],{"text":2345,"type":742},"Why You Should Practice Shadowboxing With Hand Weights",{"type":778,"attrs":2347,"content":2348},{"level":818},[2349],{"text":2350,"type":742},"1. Speed",{"type":760,"attrs":2352},{"id":2353,"body":2354},"58589914-3cf9-454d-8369-7218c807f59a",[2355],{"url":2356,"_uid":2358,"image":2359,"component":794,"copyright_details":2363},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2360,"alt":2361,"name":7,"focus":48,"title":2361,"filename":2362,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":738,"content":2365},[2366],{"text":2299,"type":742},{"type":778,"attrs":2368,"content":2369},{"level":818},[2370],{"text":2371,"type":742},"2. Arm Endurance",{"type":760,"attrs":2373},{"id":2353,"body":2374},[2375],{"url":2376,"_uid":2377,"image":2378,"component":794,"copyright_details":2382},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2379,"alt":2380,"name":7,"focus":48,"title":2380,"filename":2381,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":738,"content":2384},[2385],{"text":2303,"type":742},{"type":778,"attrs":2387,"content":2388},{"level":818},[2389],{"text":2390,"type":742},"3. Cardiovascular Conditioning",{"type":760,"attrs":2392},{"id":2353,"body":2393},[2394],{"url":2395,"_uid":2396,"image":2397,"component":794,"copyright_details":2401},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2398,"alt":2399,"name":7,"focus":48,"title":2399,"filename":2400,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":738,"content":2403},[2404],{"text":2405,"type":742},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":738,"content":2407},[2408],{"text":2409,"type":742},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":778,"attrs":2411,"content":2412},{"level":780},[2413],{"text":2414,"type":742},"Amp Up Your Training",{"type":738,"content":2416},[2417,2419,2426],{"text":2418,"type":742},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2420,"type":742,"marks":2421},"FightCamp Facebook Community",[2422],{"type":747,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":750,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2427,"type":742}," and let me know.",{"type":778,"attrs":2429,"content":2430},{"level":780},[2431],{"text":2244,"type":742},{"type":738,"content":2433},[2434,2435,2440],{"text":1682,"type":742},{"text":1684,"type":742,"marks":2436},[2437],{"type":747,"attrs":2438},{"href":1688,"uuid":48,"anchor":48,"custom":2439,"target":750,"linktype":13},{},{"text":1691,"type":742},{"type":738,"content":2442},[2443],{"text":2257,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2445,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2450,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2446,"component":118,"meta_info":2447,"meta_title":7,"block_image":2448,"cover_image":2449,"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},[],[],"2023-01-16 00:00",{"_uid":2454,"title":2309,"plugin":43,"description":2455},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2457,"alt":2284,"name":7,"focus":48,"title":2284,"filename":2458,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1295],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2468,"created_at":2469,"published_at":2470,"updated_at":2471,"id":2472,"uuid":2473,"content":2474,"slug":2744,"full_slug":2745,"sort_by_date":48,"position":2746,"tag_list":2747,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":2748,"first_published_at":2749,"release_id":48,"lang":60,"path":1299,"alternates":2750,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2475,"faqs":2476,"title":2468,"topic":2493,"author":2137,"content":2508,"category":2725,"schedule":2733,"component":1283,"meta_info":2734,"cover_image":2738,"description":2742,"contributors":2743},"0970fa5a-5687-49ba-9c33-b7285372264c",[2477,2481,2485,2489],{"_uid":2478,"answer":2479,"question":2480,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2482,"answer":2483,"question":2484,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2486,"answer":2487,"question":2488,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2490,"answer":2491,"question":2492,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2494,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2506,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2495,"component":39,"meta_info":2503,"block_image":2504,"cover_image":2505,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2496,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2501,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2497,"component":118,"meta_info":2498,"meta_title":7,"block_image":2499,"cover_image":2500,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2509},[2510,2515,2534,2539,2544,2548,2580,2584,2589,2599,2619,2623,2628,2632,2658,2662,2688,2692,2697,2709,2713,2722],{"type":778,"attrs":2511,"content":2512},{"level":780},[2513],{"text":2514,"type":742},"How to Get Better Head Movement in Boxing",{"type":738,"content":2516},[2517,2519,2526,2528,2532],{"text":2518,"type":742},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2520,"type":742,"marks":2521},"movements",[2522],{"type":747,"attrs":2523},{"href":2524,"uuid":48,"anchor":48,"custom":2525,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2527,"type":742}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2529,"type":742,"marks":2530},"employ",[2531],{"type":1568},{"text":2533,"type":742}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":778,"attrs":2535,"content":2536},{"level":780},[2537],{"text":2538,"type":742},"3 Boxing Head Movement Drills",{"type":778,"attrs":2540,"content":2541},{"level":818},[2542],{"text":2543,"type":742},"The 5 Point Pivot Drill",{"type":738,"content":2545},[2546],{"text":2547,"type":742},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":833,"content":2549},[2550,2556,2562,2568,2574],{"type":836,"content":2551},[2552],{"type":738,"content":2553},[2554],{"text":2555,"type":742},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":836,"content":2557},[2558],{"type":738,"content":2559},[2560],{"text":2561,"type":742},"Weave under to the other side (to avoid hooks)",{"type":836,"content":2563},[2564],{"type":738,"content":2565},[2566],{"text":2567,"type":742},"Pull back/sway (good for avoiding uppercuts)",{"type":836,"content":2569},[2570],{"type":738,"content":2571},[2572],{"text":2573,"type":742},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":836,"content":2575},[2576],{"type":738,"content":2577},[2578],{"text":2579,"type":742},"Throw a punch (it's important that defense and offense are fluid) ",{"type":738,"content":2581},[2582],{"text":2583,"type":742},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":778,"attrs":2585,"content":2586},{"level":818},[2587],{"text":2588,"type":742},"Frame and Shoot Drill",{"type":738,"content":2590},[2591,2593,2597],{"text":2592,"type":742},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2594,"type":742,"marks":2595},"will",[2596],{"type":1568},{"text":2598,"type":742}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":833,"content":2600},[2601,2607,2613],{"type":836,"content":2602},[2603],{"type":738,"content":2604},[2605],{"text":2606,"type":742},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":836,"content":2608},[2609],{"type":738,"content":2610},[2611],{"text":2612,"type":742},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":836,"content":2614},[2615],{"type":738,"content":2616},[2617],{"text":2618,"type":742},"Once you know what feels best, throw a punch from that position. ",{"type":738,"content":2620},[2621],{"text":2622,"type":742},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":778,"attrs":2624,"content":2625},{"level":818},[2626],{"text":2627,"type":742},"The Line Drill",{"type":738,"content":2629},[2630],{"text":2631,"type":742},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":833,"content":2633},[2634,2640,2646,2652],{"type":836,"content":2635},[2636],{"type":738,"content":2637},[2638],{"text":2639,"type":742},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":836,"content":2641},[2642],{"type":738,"content":2643},[2644],{"text":2645,"type":742}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":836,"content":2647},[2648],{"type":738,"content":2649},[2650],{"text":2651,"type":742},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":836,"content":2653},[2654],{"type":738,"content":2655},[2656],{"text":2657,"type":742},"Repeat step 1",{"type":738,"content":2659},[2660],{"text":2661,"type":742},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":833,"content":2663},[2664,2670,2676,2682],{"type":836,"content":2665},[2666],{"type":738,"content":2667},[2668],{"text":2669,"type":742},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":836,"content":2671},[2672],{"type":738,"content":2673},[2674],{"text":2675,"type":742},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":836,"content":2677},[2678],{"type":738,"content":2679},[2680],{"text":2681,"type":742},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":836,"content":2683},[2684],{"type":738,"content":2685},[2686],{"text":2687,"type":742},"Return to neutral and repeat the sequence",{"type":738,"content":2689},[2690],{"text":2691,"type":742},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":778,"attrs":2693,"content":2694},{"level":780},[2695],{"text":2696,"type":742},"Keep Your Head Moving",{"type":738,"content":2698},[2699,2701,2707],{"text":2700,"type":742},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2520,"type":742,"marks":2702},[2703],{"type":747,"attrs":2704},{"href":2705,"uuid":48,"anchor":48,"custom":2706,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2708,"type":742}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":778,"attrs":2710,"content":2711},{"level":780},[2712],{"text":2244,"type":742},{"type":738,"content":2714},[2715,2716,2721],{"text":1682,"type":742},{"text":1684,"type":742,"marks":2717},[2718],{"type":747,"attrs":2719},{"href":1688,"uuid":48,"anchor":48,"custom":2720,"target":750,"linktype":13},{},{"text":1691,"type":742},{"type":738,"content":2723},[2724],{"text":2257,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2726,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2731,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2727,"component":118,"meta_info":2728,"meta_title":7,"block_image":2729,"cover_image":2730,"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},[],[],"2023-01-30 00:00",{"_uid":2735,"title":2736,"plugin":43,"description":2737},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2739,"alt":2740,"name":7,"focus":7,"title":2740,"filename":2741,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1295],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2752,"created_at":2753,"published_at":2754,"updated_at":2755,"id":2756,"uuid":2757,"content":2758,"slug":3165,"full_slug":3166,"sort_by_date":48,"position":3167,"tag_list":3168,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":3169,"first_published_at":3170,"release_id":48,"lang":60,"path":1299,"alternates":3171,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2759,"faqs":2760,"title":2752,"topic":2781,"author":2325,"content":2796,"category":3149,"schedule":3157,"component":1283,"meta_info":3158,"cover_image":3161,"description":3160,"contributors":3164},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2761,2765,2769,2773,2777],{"_uid":2762,"answer":2763,"question":2764,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2766,"answer":2767,"question":2768,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2770,"answer":2771,"question":2772,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2774,"answer":2775,"question":2776,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2778,"answer":2779,"question":2780,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2782,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2794,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2783,"component":39,"meta_info":2791,"block_image":2792,"cover_image":2793,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2784,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2789,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2785,"component":118,"meta_info":2786,"meta_title":7,"block_image":2787,"cover_image":2788,"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":735,"content":2797},[2798,2802,2805,2817,2822,2827,2892,2897,2923,2928,2932,2937,2945,2957,2962,2973,2978,2989,2994,3005,3010,3022,3027,3038,3043,3063,3068,3073,3093,3098,3117,3122,3135,3139],{"type":738,"content":2799},[2800],{"text":2801,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":2803},[2804],{"text":2763,"type":742},{"type":760,"attrs":2806},{"id":2807,"body":2808},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2809],{"_uid":2810,"link":2811,"image":2813,"title":2815,"component":772},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2812,"linktype":13,"fieldtype":14,"cached_url":2812},"https://pin.it/2zdpNMs",{"id":2814,"alt":2815,"name":7,"focus":48,"title":2815,"filename":2816,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":778,"attrs":2818,"content":2819},{"level":780},[2820],{"text":2821,"type":742},"Top Rock Step-By-Step",{"type":778,"attrs":2823,"content":2824},{"level":818},[2825],{"text":2826,"type":742},"The Feet",{"type":833,"content":2828},[2829,2835,2855,2861,2880,2886],{"type":836,"content":2830},[2831],{"type":738,"content":2832},[2833],{"text":2834,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":836,"content":2836},[2837,2841],{"type":738,"content":2838},[2839],{"text":2840,"type":742},"To start, being by doing a “step out”",{"type":833,"content":2842},[2843,2849],{"type":836,"content":2844},[2845],{"type":738,"content":2846},[2847],{"text":2848,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":836,"content":2850},[2851],{"type":738,"content":2852},[2853],{"text":2854,"type":742},"Pause for a half-second",{"type":836,"content":2856},[2857],{"type":738,"content":2858},[2859],{"text":2860,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":836,"content":2862},[2863,2867],{"type":738,"content":2864},[2865],{"text":2866,"type":742},"Once returned, perform the opposite foot “step out”",{"type":833,"content":2868},[2869,2875],{"type":836,"content":2870},[2871],{"type":738,"content":2872},[2873],{"text":2874,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":836,"content":2876},[2877],{"type":738,"content":2878},[2879],{"text":2854,"type":742},{"type":836,"content":2881},[2882],{"type":738,"content":2883},[2884],{"text":2885,"type":742},"Hop back to the starting position",{"type":836,"content":2887},[2888],{"type":738,"content":2889},[2890],{"text":2891,"type":742},"Continue Top Rocking for the remainder of the set",{"type":778,"attrs":2893,"content":2894},{"level":818},[2895],{"text":2896,"type":742},"The Arms",{"type":833,"content":2898},[2899,2905,2911,2917],{"type":836,"content":2900},[2901],{"type":738,"content":2902},[2903],{"text":2904,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":836,"content":2906},[2907],{"type":738,"content":2908},[2909],{"text":2910,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":836,"content":2912},[2913],{"type":738,"content":2914},[2915],{"text":2916,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":836,"content":2918},[2919],{"type":738,"content":2920},[2921],{"text":2922,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":778,"attrs":2924,"content":2925},{"level":780},[2926],{"text":2927,"type":742},"Movement Key Points",{"type":738,"content":2929},[2930],{"text":2931,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":778,"attrs":2933,"content":2934},{"level":818},[2935],{"text":2936,"type":742},"Start by swinging your arms",{"type":833,"content":2938},[2939],{"type":836,"content":2940},[2941],{"type":738,"content":2942},[2943],{"text":2944,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":760,"attrs":2946},{"id":2947,"body":2948},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2949],{"url":2950,"_uid":2951,"image":2952,"component":794,"copyright_details":2956},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2953,"alt":2954,"name":7,"focus":48,"title":2954,"filename":2955,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":778,"attrs":2958,"content":2959},{"level":818},[2960],{"text":2961,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":760,"attrs":2963},{"id":2947,"body":2964},[2965],{"url":2966,"_uid":2967,"image":2968,"component":794,"copyright_details":2972},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2969,"alt":2970,"name":7,"focus":48,"title":2970,"filename":2971,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":778,"attrs":2974,"content":2975},{"level":818},[2976],{"text":2977,"type":742},"One foot should cross at a time",{"type":760,"attrs":2979},{"id":2947,"body":2980},[2981],{"url":2982,"_uid":2983,"image":2984,"component":794,"copyright_details":2988},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2985,"alt":2986,"name":7,"focus":48,"title":2986,"filename":2987,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":778,"attrs":2990,"content":2991},{"level":818},[2992],{"text":2993,"type":742},"Perform the movement by staying on the balls of your feet",{"type":760,"attrs":2995},{"id":2947,"body":2996},[2997],{"url":2998,"_uid":2999,"image":3000,"component":794,"copyright_details":3004},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":3001,"alt":3002,"name":7,"focus":48,"title":3002,"filename":3003,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":778,"attrs":3006,"content":3007},{"level":818},[3008],{"text":3009,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":760,"attrs":3011},{"id":3012,"body":3013},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[3014],{"url":3015,"_uid":3016,"image":3017,"component":794,"copyright_details":3021},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":3018,"alt":3019,"name":7,"focus":48,"title":3019,"filename":3020,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":778,"attrs":3023,"content":3024},{"level":818},[3025],{"text":3026,"type":742},"Stay loose and have fun!",{"type":760,"attrs":3028},{"id":2947,"body":3029},[3030],{"url":3031,"_uid":3032,"image":3033,"component":794,"copyright_details":3037},{"id":7,"url":7,"linktype":2357,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":3034,"alt":3035,"name":7,"focus":48,"title":3035,"filename":3036,"copyright":7,"fieldtype":50},4891933,"Stay 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