[{"data":1,"prerenderedAt":3514},["ShallowReactive",2],{"default-layout-data":3,"article-training-5-minute-mma-hiit-workout-no-equipment":654,"article-page-config":3481},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1257,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1249,"full_slug":1250,"sort_by_date":48,"position":1251,"tag_list":1252,"is_startpage":9,"parent_id":1253,"meta_data":48,"group_id":1254,"first_published_at":1255,"release_id":48,"lang":60,"path":7,"alternates":1256,"default_full_slug":48,"translated_slugs":48},"5 Minute MMA HIIT Workout – No Equipment!","2021-11-12T14:32:00.082Z","2022-09-26T19:58:19.470Z","2022-09-26T19:58:19.531Z",85114285,"f9c16781-a0d3-49fa-b1a8-47d90eba197e",{"_uid":664,"faqs":665,"title":657,"topic":687,"author":702,"content":726,"category":1231,"schedule":1239,"component":1240,"meta_info":1241,"cover_image":1244,"description":1243,"email_capture":1248},"57897df1-d889-40cc-8f2d-c27450049a7f",[666,671,675,679,683],{"_uid":667,"answer":668,"question":669,"component":670},"9835641d-defe-475a-ba4a-babbd348a712","Throw a jab, Follow quickly with a cross, Throw a lead hook, Throw a rear hook, Bring your rear knee up high towards your chest and out while thrusting both arms downwards, Follow with your lead knee. Repeat for 60 seconds","MMA HIIT Workout: 1 - 2 - 3 - 4 - Knee – Knee","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"de6a721d-64cb-4351-8eda-52cfd0e76747","Start with a squat, Extend your legs behind you and put your hands on the ground (sprawl out into a high plank position), Hop back up to a squat. Repeat for 60 seconds","MMA HIIT Workout: Hold Squat + Sprawl",{"_uid":676,"answer":677,"question":678,"component":670},"184f38db-aeab-43d7-b02b-6f44458d2a99","Throw a jab, Follow quickly with a cross, Bring your lead fist towards your chest and deliver a lead elbow shot, Follow with your rear elbow. Repeat for 60 seconds","MMA HIIT Workout: 1 - 2 - Elbow – Elbow",{"_uid":680,"answer":681,"question":682,"component":670},"a415531d-e3a0-4bf4-af87-710afcf4de7e","Do one (1) jumping jack, Drop down and do one (1) push-up, Staying in push-up position, do a total of four (4) mountain climbers: Bring your right knee up towards your chest and return to starting position, Follow with the left leg, Continue a total of four (4) times, twice with each leg. Repeat for 60 seconds","MMA HIIT Workout: Jack Push Climb",{"_uid":684,"answer":685,"question":686,"component":670},"5a4d66a2-328b-46ab-a3b2-c00a2921a61a","Jab - Cross - Lead hook - Rear hook - Lead uppercut - Rear uppercut, Drop down into a sprawl (high plank position), Jump back up to throw punches 1-6. Repeat for 60 seconds","MMA HIIT Workout: 1 - 2 - 3 - 4 - 5 - 6 – Sprawl",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":133,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":714,"alt":712,"name":7,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":727,"content":728},"doc",[729,735,739,745,759,766,782,787,794,804,871,877,886,911,917,926,964,970,979,1024,1030,1039,1101,1191,1196],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"You don’t need a gym or equipment for a great workout, just the willingness to challenge your body in new ways. This 5-minute full-body routine will have you breaking a sweat and burning calories in no time!","text",{"type":730,"content":736},[737],{"text":738,"type":734},"FightCamp Trainer Shanie Smash shows you how to get an amazing HIIT workout easily from home or while traveling – with the option to really challenge yourself.",{"type":730,"content":740},[741,743],{"text":742,"type":734},"Have just 15 minutes to spare? Repeat these five (5) exercises for three (3) rounds to complete an MMA Fight workout. Want to push yourself even more? Repeat these movements for five (5) rounds for a full 25-minute Title Fight workout.",{"type":744},"hard_break",{"type":746,"attrs":747},"blok",{"id":748,"body":749},"10909c4e-9576-4ba9-b992-a490f33d9096",[750],{"_uid":751,"link":752,"image":754,"title":756,"component":758},"i-c9039c30-9c39-4183-9db8-7bf9c0491636",{"id":7,"url":753,"linktype":13,"fieldtype":14,"cached_url":753},"https://youtu.be/3UcNg422IBs",{"id":755,"alt":756,"name":7,"focus":48,"title":756,"filename":757,"copyright":7,"fieldtype":50},3397446,"Train Like An MMA Fighter | No Equipment HIIT Workout","https://a.storyblok.com/f/115220/1244x700/6b1eaa80b2/5-minute-mma-hiit-workout-youtube-video.jpg","image_video_link",{"type":760,"attrs":761,"content":763},"heading",{"level":762},2,[764],{"text":765,"type":734},"Workout Format:",{"type":767,"content":768},"bullet_list",[769,776],{"type":770,"content":771},"list_item",[772],{"type":730,"content":773},[774],{"text":775,"type":734},"5 minute round (1 minute per exercise)",{"type":770,"content":777},[778],{"type":730,"content":779},[780],{"text":781,"type":734},"1 minute rest",{"type":760,"attrs":783,"content":784},{"level":762},[785],{"text":786,"type":734},"One Round:",{"type":760,"attrs":788,"content":790},{"level":789},3,[791,793],{"text":792,"type":734},"1 - 2 - 3 - 4 - Knee – Knee",{"type":744},{"type":746,"attrs":795},{"id":748,"body":796},[797],{"_uid":798,"image":799,"component":803},"i-6d128f5a-d02c-4369-b353-7d558a365110",{"id":800,"alt":801,"name":7,"focus":48,"title":801,"filename":802,"copyright":7,"fieldtype":50},3397448,"Shanie Smash Doing a Knee Movement","https://a.storyblok.com/f/115220/1100x1100/d8f1110e70/knee_movement.jpg","content_image",{"type":767,"content":805},[806,826,832,847,853,859,865],{"type":770,"content":807},[808],{"type":730,"content":809},[810,812,818],{"text":811,"type":734},"Throw a ",{"text":813,"type":734,"marks":814}," ",[815],{"type":816,"attrs":817},"styled",{"class":7},{"text":819,"type":734,"marks":820},"jab",[821],{"type":822,"attrs":823},"link",{"href":824,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-a-jab-in-boxing","_blank",{"type":770,"content":827},[828],{"type":730,"content":829},[830],{"text":831,"type":734},"Follow quickly with a cross",{"type":770,"content":833},[834],{"type":730,"content":835},[836,837,841],{"text":811,"type":734},{"text":813,"type":734,"marks":838},[839],{"type":816,"attrs":840},{"class":7},{"text":842,"type":734,"marks":843},"lead hook",[844],{"type":822,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{"type":770,"content":848},[849],{"type":730,"content":850},[851],{"text":852,"type":734},"Throw a rear hook",{"type":770,"content":854},[855],{"type":730,"content":856},[857],{"text":858,"type":734},"Bring your rear knee up high towards your chest and out while thrusting both arms downwards",{"type":770,"content":860},[861],{"type":730,"content":862},[863],{"text":864,"type":734},"Follow with your lead knee",{"type":770,"content":866},[867],{"type":730,"content":868},[869],{"text":870,"type":734},"Repeat for 60 seconds",{"type":760,"attrs":872,"content":873},{"level":789},[874,876],{"text":875,"type":734},"Hold Squat + Sprawl",{"type":744},{"type":746,"attrs":878},{"id":748,"body":879},[880],{"_uid":881,"image":882,"component":803},"i-f57f5cca-f967-4f24-972d-b6527aba7260",{"id":883,"alt":884,"name":7,"focus":48,"title":884,"filename":885,"copyright":7,"fieldtype":50},3397452,"Shanie Smash Doing a Hold Squat","https://a.storyblok.com/f/115220/1100x1100/15c0a499a5/hold_squat.jpg",{"type":767,"content":887},[888,894,900,906],{"type":770,"content":889},[890],{"type":730,"content":891},[892],{"text":893,"type":734},"Start with a squat",{"type":770,"content":895},[896],{"type":730,"content":897},[898],{"text":899,"type":734},"Extend your legs behind you and put your hands on the ground (sprawl out into a high plank position)",{"type":770,"content":901},[902],{"type":730,"content":903},[904],{"text":905,"type":734},"Hop back up to a squat",{"type":770,"content":907},[908],{"type":730,"content":909},[910],{"text":870,"type":734},{"type":760,"attrs":912,"content":913},{"level":789},[914,916],{"text":915,"type":734},"1 - 2 - Elbow – Elbow",{"type":744},{"type":746,"attrs":918},{"id":748,"body":919},[920],{"_uid":921,"image":922,"component":803},"i-80ba921f-e969-4e64-b90c-6c39a6ea0ebd",{"id":923,"alt":924,"name":7,"focus":48,"title":924,"filename":925,"copyright":7,"fieldtype":50},3397454,"Shanie Smash Doing an Elbow Movement","https://a.storyblok.com/f/115220/1100x1100/c9ebd64f56/elbow_movement.jpg",{"type":767,"content":927},[928,942,947,953,959],{"type":770,"content":929},[930],{"type":730,"content":931},[932,933,937],{"text":811,"type":734},{"text":813,"type":734,"marks":934},[935],{"type":816,"attrs":936},{"class":7},{"text":819,"type":734,"marks":938},[939],{"type":822,"attrs":940},{"href":941,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"type":770,"content":943},[944],{"type":730,"content":945},[946],{"text":831,"type":734},{"type":770,"content":948},[949],{"type":730,"content":950},[951],{"text":952,"type":734},"Bring your lead fist towards your chest and deliver a lead elbow shot",{"type":770,"content":954},[955],{"type":730,"content":956},[957],{"text":958,"type":734},"Follow with your rear elbow",{"type":770,"content":960},[961],{"type":730,"content":962},[963],{"text":870,"type":734},{"type":760,"attrs":965,"content":966},{"level":789},[967,969],{"text":968,"type":734},"Jack Push Climb",{"type":744},{"type":746,"attrs":971},{"id":748,"body":972},[973],{"_uid":974,"image":975,"component":803},"i-a5ea7c4f-38db-4242-b911-e1434d8520e5",{"id":976,"alt":977,"name":7,"focus":48,"title":977,"filename":978,"copyright":7,"fieldtype":50},3397456,"Shanie Smash Doing a Jumping Jack","https://a.storyblok.com/f/115220/1100x1100/ba87eec657/jumping_jack.jpg",{"type":767,"content":980},[981,987,993,1019],{"type":770,"content":982},[983],{"type":730,"content":984},[985],{"text":986,"type":734},"Do one (1) jumping jack",{"type":770,"content":988},[989],{"type":730,"content":990},[991],{"text":992,"type":734},"Drop down and do one (1) push-up",{"type":770,"content":994},[995,999],{"type":730,"content":996},[997],{"text":998,"type":734},"Staying in push-up position, do a total of four (4) mountain climbers:",{"type":767,"content":1000},[1001,1007,1013],{"type":770,"content":1002},[1003],{"type":730,"content":1004},[1005],{"text":1006,"type":734},"Bring your right knee up towards your chest and return to starting position",{"type":770,"content":1008},[1009],{"type":730,"content":1010},[1011],{"text":1012,"type":734},"Follow with the left leg",{"type":770,"content":1014},[1015],{"type":730,"content":1016},[1017],{"text":1018,"type":734},"Continue a total of four (4) times, twice with each leg",{"type":770,"content":1020},[1021],{"type":730,"content":1022},[1023],{"text":870,"type":734},{"type":760,"attrs":1025,"content":1026},{"level":789},[1027,1029],{"text":1028,"type":734},"1 - 2 - 3 - 4 - 5 - 6 – Sprawl",{"type":744},{"type":746,"attrs":1031},{"id":748,"body":1032},[1033],{"_uid":1034,"image":1035,"component":803},"i-101b9c2d-b1fa-45f7-b3d7-7cec8d8b7f34",{"id":1036,"alt":1037,"name":7,"focus":48,"title":1037,"filename":1038,"copyright":7,"fieldtype":50},3397457,"Shanie Smash Doing a Sprawl","https://a.storyblok.com/f/115220/1100x1100/3d4b68623d/sprawl.jpg",{"type":767,"content":1040},[1041,1047,1053,1062,1068,1078,1084,1090,1096],{"type":770,"content":1042},[1043],{"type":730,"content":1044},[1045],{"text":1046,"type":734},"Jab",{"type":770,"content":1048},[1049],{"type":730,"content":1050},[1051],{"text":1052,"type":734},"Cross",{"type":770,"content":1054},[1055],{"type":730,"content":1056},[1057],{"text":1058,"type":734,"marks":1059},"Lead hook",[1060],{"type":822,"attrs":1061},{"href":846,"uuid":48,"anchor":48,"target":825,"linktype":48},{"type":770,"content":1063},[1064],{"type":730,"content":1065},[1066],{"text":1067,"type":734},"Rear hook",{"type":770,"content":1069},[1070],{"type":730,"content":1071},[1072],{"text":1073,"type":734,"marks":1074},"Lead uppercut",[1075],{"type":822,"attrs":1076},{"href":1077,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"type":770,"content":1079},[1080],{"type":730,"content":1081},[1082],{"text":1083,"type":734},"Rear uppercut",{"type":770,"content":1085},[1086],{"type":730,"content":1087},[1088],{"text":1089,"type":734},"Drop down into a sprawl (high plank position)",{"type":770,"content":1091},[1092],{"type":730,"content":1093},[1094],{"text":1095,"type":734},"Jump back up to throw punches 1-6",{"type":770,"content":1097},[1098],{"type":730,"content":1099},[1100],{"text":870,"type":734},{"type":730,"content":1102},[1103,1105,1106,1107,1109,1113,1119,1124,1126,1127,1128,1134,1135,1141,1142,1148,1149,1155,1156,1157,1159,1163,1169,1173,1175,1179,1185,1189],{"text":1104,"type":734},"Awesome job! Now, how many rounds are you challenging yourself to do today? One (1) round, three (3) rounds for an MMA Fight workout or power through for that five (5) rounder Title Fight workout!",{"type":744},{"type":744},{"text":1108,"type":734},"Staying active is easy. All you need is a few minutes and some motivation - it also helps to have a great trainer like Shanie Smash to get you moving! For more quick summer workouts from inspirational trainers, check out these routines from the ",{"text":813,"type":734,"marks":1110},[1111],{"type":816,"attrs":1112},{"class":7},{"text":1114,"type":734,"marks":1115},"FightCamp",[1116],{"type":822,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1120,"type":734,"marks":1121},"  ",[1122],{"type":816,"attrs":1123},{"class":7},{"text":1125,"type":734},"team:",{"type":744},{"type":744},{"text":1129,"type":734,"marks":1130},"10 Minute HIIT Body Weight Workout with Aaron Swenson",[1131],{"type":822,"attrs":1132},{"href":1133,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://www.youtube.com/watch?v=zOJXDu6OzrQ&t=0s",{"type":744},{"text":1136,"type":734,"marks":1137},"10 Minute Jump Rope Workout with Tommy Duquette",[1138],{"type":822,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://www.youtube.com/watch?v=_MslmfeysZg&t=0s",{"type":744},{"text":1143,"type":734,"marks":1144},"10 Minute Travel Tabata Workout with Coach PJ",[1145],{"type":822,"attrs":1146},{"href":1147,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://www.youtube.com/watch?v=H9nXi2u8t1M&t=0s",{"type":744},{"text":1150,"type":734,"marks":1151},"10 Minute Full Body Sand Workout with Flo Master",[1152],{"type":822,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://www.youtube.com/watch?v=vUQOAXuI4K0&t=0s",{"type":744},{"type":744},{"text":1158,"type":734},"Ready to take your fitness journey to the next level? The ",{"text":813,"type":734,"marks":1160},[1161],{"type":816,"attrs":1162},{"class":7},{"text":1164,"type":734,"marks":1165},"FightCamp at-home boxing",[1166],{"type":822,"attrs":1167},{"href":1168,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":1120,"type":734,"marks":1170},[1171],{"type":816,"attrs":1172},{"class":7},{"text":1174,"type":734},"and kickboxing program is the best way to get you in ",{"text":813,"type":734,"marks":1176},[1177],{"type":816,"attrs":1178},{"class":7},{"text":1180,"type":734,"marks":1181},"fighting shape",[1182],{"type":822,"attrs":1183},{"href":1184,"uuid":48,"anchor":48,"target":825,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-boxing-drills-that-ll-get-you-in-fighting-shape",{"text":1120,"type":734,"marks":1186},[1187],{"type":816,"attrs":1188},{"class":7},{"text":1190,"type":734},"year round!",{"type":760,"attrs":1192,"content":1193},{"level":789},[1194],{"text":1195,"type":734},"Related Articles",{"type":730,"content":1197},[1198,1204,1205,1211,1212,1217,1218,1224,1225],{"text":1199,"type":734,"marks":1200},"3-Month Summer Body Workout Plan For Women: Month 1",[1201],{"type":822,"attrs":1202},{"href":1203,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":744},{"text":1206,"type":734,"marks":1207},"QUICK 15-Minute Summer Workout Routine",[1208],{"type":822,"attrs":1209},{"href":1210,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":744},{"text":1213,"type":734,"marks":1214},"6 Boxing Drills that Will Get You in Fighting Shape",[1215],{"type":822,"attrs":1216},{"href":1184,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":744},{"text":1219,"type":734,"marks":1220},"(8) BEST Arm Toning Exercises For Summer",[1221],{"type":822,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-best-arm-toning-exercises-for-summer",{"type":744},{"text":1226,"type":734,"marks":1227},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1228],{"type":822,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1232,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1237,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1238,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1233,"component":118,"meta_info":1234,"meta_title":7,"block_image":1235,"cover_image":1236,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-22 00:00","article",{"_uid":1242,"title":657,"plugin":43,"description":1243},"facc5fe7-c551-4fab-bcd9-07edd53fa5b3","Have a few minutes and want to get in an intense HIIT workout? FightCamp Trainer Shanie Smash will show you how with this 5-minute MMA-style at-home workout.",{"id":1245,"alt":1246,"name":7,"focus":48,"title":1246,"filename":1247,"copyright":7,"fieldtype":50},3397442,"5 Minute MMA HIIT Workout","https://a.storyblok.com/f/115220/2400x990/196393ce72/5-minute-mma-hiit-workout.jpg",[],"5-minute-mma-hiit-workout-no-equipment","blogs/5-minute-mma-hiit-workout-no-equipment",-1090,[],60887917,"36cd1105-d74e-49f8-ac43-c94ba1a20fff","2021-07-22T11:37:00.000Z",[],["Reactive",1258],[1259,1680,1920,2332,2754,3103],{"name":1260,"created_at":1261,"published_at":1262,"updated_at":1263,"id":1264,"uuid":1265,"content":1266,"slug":1672,"full_slug":1673,"sort_by_date":48,"position":1674,"tag_list":1675,"is_startpage":9,"parent_id":1253,"meta_data":48,"group_id":1677,"first_published_at":1262,"release_id":48,"lang":60,"path":1678,"alternates":1679,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1267,"faqs":1268,"title":1260,"topic":1277,"author":1292,"content":1293,"category":1653,"schedule":1661,"component":1240,"meta_info":1662,"cover_image":1666,"description":1670,"contributors":1671},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1269,1273],{"_uid":1270,"answer":1271,"question":1272,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1274,"answer":1275,"question":1276,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1278,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1290,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1291,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1279,"component":39,"meta_info":1287,"block_image":1288,"cover_image":1289,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1280,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1285,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1281,"component":118,"meta_info":1282,"meta_title":7,"block_image":1283,"cover_image":1284,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":727,"content":1294},[1295,1300,1315,1329,1334,1338,1343,1347,1385,1389,1394,1398,1402,1407,1411,1416,1430,1434,1454,1459,1463,1467,1525,1530,1534,1538,1564,1578,1583,1587,1591,1618,1622,1627,1631,1636,1649],{"type":760,"attrs":1296,"content":1297},{"level":762},[1298],{"text":1299,"type":734},"How to Stay Motivated to Work Out",{"type":730,"content":1301},[1302,1304,1313],{"text":1303,"type":734},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1305,"type":734,"marks":1306},"New Year’s Resolutions",[1307,1311],{"type":822,"attrs":1308},{"href":1309,"uuid":48,"anchor":48,"custom":1310,"target":825,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1312},"underline",{"text":1314,"type":734},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":730,"content":1316},[1317,1319,1327],{"text":1318,"type":734},"But what happens if you're looking for motivation to work out in the ",{"text":1320,"type":734,"marks":1321},"middle of summer",[1322,1326],{"type":822,"attrs":1323},{"href":1324,"uuid":48,"anchor":48,"custom":1325,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1312},{"text":1328,"type":734}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":760,"attrs":1330,"content":1331},{"level":762},[1332],{"text":1333,"type":734},"Motivation vs. Determination",{"type":730,"content":1335},[1336],{"text":1337,"type":734},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":760,"attrs":1339,"content":1340},{"level":789},[1341],{"text":1342,"type":734},"Motivation",{"type":730,"content":1344},[1345],{"text":1346,"type":734},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":767,"content":1348},[1349,1355,1361,1367,1373,1379],{"type":770,"content":1350},[1351],{"type":730,"content":1352},[1353],{"text":1354,"type":734},"Movies",{"type":770,"content":1356},[1357],{"type":730,"content":1358},[1359],{"text":1360,"type":734},"Books",{"type":770,"content":1362},[1363],{"type":730,"content":1364},[1365],{"text":1366,"type":734},"Quotes",{"type":770,"content":1368},[1369],{"type":730,"content":1370},[1371],{"text":1372,"type":734},"Speeches",{"type":770,"content":1374},[1375],{"type":730,"content":1376},[1377],{"text":1378,"type":734},"Social media posts",{"type":770,"content":1380},[1381],{"type":730,"content":1382},[1383],{"text":1384,"type":734},"Success stories",{"type":730,"content":1386},[1387],{"text":1388,"type":734},"These are things that essentially make you want to start something, like a workout.",{"type":760,"attrs":1390,"content":1391},{"level":789},[1392],{"text":1393,"type":734},"Determination",{"type":730,"content":1395},[1396],{"text":1397,"type":734},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":730,"content":1399},[1400],{"text":1401,"type":734},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":760,"attrs":1403,"content":1404},{"level":762},[1405],{"text":1406,"type":734},"Finding That Drive",{"type":730,"content":1408},[1409],{"text":1410,"type":734},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":760,"attrs":1412,"content":1413},{"level":789},[1414],{"text":1415,"type":734},"Working Out at Home",{"type":730,"content":1417},[1418,1420,1428],{"text":1419,"type":734},"The wonderful thing about ",{"text":1421,"type":734,"marks":1422},"working out from home",[1423,1427],{"type":822,"attrs":1424},{"href":1425,"uuid":48,"anchor":48,"custom":1426,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1312},{"text":1429,"type":734}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":730,"content":1431},[1432],{"text":1433,"type":734},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":767,"content":1435},[1436,1442,1448],{"type":770,"content":1437},[1438],{"type":730,"content":1439},[1440],{"text":1441,"type":734},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":770,"content":1443},[1444],{"type":730,"content":1445},[1446],{"text":1447,"type":734},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":770,"content":1449},[1450],{"type":730,"content":1451},[1452],{"text":1453,"type":734},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":760,"attrs":1455,"content":1456},{"level":789},[1457],{"text":1458,"type":734},"Staying Committed to Exercising Daily",{"type":730,"content":1460},[1461],{"text":1462,"type":734},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":730,"content":1464},[1465],{"text":1466,"type":734},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":767,"content":1468},[1469,1475,1481,1487,1499,1513],{"type":770,"content":1470},[1471],{"type":730,"content":1472},[1473],{"text":1474,"type":734},"Outdoor walks/hikes in nature",{"type":770,"content":1476},[1477],{"type":730,"content":1478},[1479],{"text":1480,"type":734},"Easy pace swims",{"type":770,"content":1482},[1483],{"type":730,"content":1484},[1485],{"text":1486,"type":734},"Sauna sessions",{"type":770,"content":1488},[1489],{"type":730,"content":1490},[1491],{"text":1492,"type":734,"marks":1493},"Low-intensity yoga",[1494,1498],{"type":822,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1312},{"type":770,"content":1500},[1501],{"type":730,"content":1502},[1503,1511],{"text":1504,"type":734,"marks":1505},"Mobility work",[1506,1510],{"type":822,"attrs":1507},{"href":1508,"uuid":48,"anchor":48,"custom":1509,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1312},{"text":1512,"type":734}," ",{"type":770,"content":1514},[1515],{"type":730,"content":1516},[1517],{"text":1518,"type":734,"marks":1519},"Stretching",[1520,1524],{"type":822,"attrs":1521},{"href":1522,"uuid":48,"anchor":48,"custom":1523,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1312},{"type":760,"attrs":1526,"content":1527},{"level":789},[1528],{"text":1529,"type":734},"Morning Workouts Before Starting the Day",{"type":730,"content":1531},[1532],{"text":1533,"type":734},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":730,"content":1535},[1536],{"text":1537,"type":734},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":767,"content":1539},[1540,1546,1552,1558],{"type":770,"content":1541},[1542],{"type":730,"content":1543},[1544],{"text":1545,"type":734},"Turning off electronics the last hour",{"type":770,"content":1547},[1548],{"type":730,"content":1549},[1550],{"text":1551,"type":734},"Sleeping in a blacked-out environment",{"type":770,"content":1553},[1554],{"type":730,"content":1555},[1556],{"text":1557,"type":734},"Getting to bed at the same time each night",{"type":770,"content":1559},[1560],{"type":730,"content":1561},[1562],{"text":1563,"type":734},"Set out your workout clothes the night before",{"type":730,"content":1565},[1566,1568,1576],{"text":1567,"type":734},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1569,"type":734,"marks":1570},"H.I.I.T. session",[1571,1575],{"type":822,"attrs":1572},{"href":1573,"uuid":48,"anchor":48,"custom":1574,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1312},{"text":1577,"type":734},".",{"type":760,"attrs":1579,"content":1580},{"level":789},[1581],{"text":1582,"type":734},"End-of-Day Workouts",{"type":730,"content":1584},[1585],{"text":1586,"type":734},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":730,"content":1588},[1589],{"text":1590,"type":734},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":767,"content":1592},[1593,1606,1612],{"type":770,"content":1594},[1595],{"type":730,"content":1596},[1597,1599,1604],{"text":1598,"type":734},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1600,"type":734,"marks":1601},"“why” ",[1602],{"type":1603},"italic",{"text":1605,"type":734},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":770,"content":1607},[1608],{"type":730,"content":1609},[1610],{"text":1611,"type":734},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":770,"content":1613},[1614],{"type":730,"content":1615},[1616],{"text":1617,"type":734},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":730,"content":1619},[1620],{"text":1621,"type":734},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":760,"attrs":1623,"content":1624},{"level":762},[1625],{"text":1626,"type":734},"Plan Then Execute",{"type":730,"content":1628},[1629],{"text":1630,"type":734},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":760,"attrs":1632,"content":1633},{"level":762},[1634],{"text":1635,"type":734},"Train Like a Fighter",{"type":730,"content":1637},[1638,1640,1647],{"text":1639,"type":734},"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":1114,"type":734,"marks":1641},[1642,1646],{"type":822,"attrs":1643},{"href":1644,"uuid":48,"anchor":48,"custom":1645,"target":825,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1312},{"text":1648,"type":734}," 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":730,"content":1650},[1651],{"text":1652,"type":734},"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":1654,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1655,"component":118,"meta_info":1656,"meta_title":7,"block_image":1657,"cover_image":1658,"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},[],[],"2023-01-31 00:00",{"_uid":1663,"title":1664,"plugin":43,"description":1665},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1667,"alt":1668,"name":7,"focus":7,"title":1668,"filename":1669,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1676],"featured","27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":1681,"created_at":1682,"published_at":1683,"updated_at":1684,"id":1685,"uuid":1686,"content":1687,"slug":1913,"full_slug":1914,"sort_by_date":48,"position":1915,"tag_list":1916,"is_startpage":9,"parent_id":1253,"meta_data":48,"group_id":1917,"first_published_at":1918,"release_id":48,"lang":60,"path":1678,"alternates":1919,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1688,"faqs":1689,"title":1681,"topic":1698,"author":1713,"content":1714,"category":1894,"schedule":1902,"component":1240,"meta_info":1903,"cover_image":1907,"description":1911,"contributors":1912},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1690,1694],{"_uid":1691,"answer":1692,"question":1693,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1695,"answer":1696,"question":1697,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1699,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1711,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1700,"component":39,"meta_info":1708,"block_image":1709,"cover_image":1710,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1702,"component":118,"meta_info":1703,"meta_title":7,"block_image":1704,"cover_image":1705,"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":727,"content":1715},[1716,1721,1725,1730,1734,1739,1743,1769,1774,1778,1783,1787,1792,1796,1801,1814,1819,1832,1837,1841,1846,1850,1855,1859,1864,1868,1873,1877,1882],{"type":760,"attrs":1717,"content":1718},{"level":762},[1719],{"text":1720,"type":734},"Staying Safe While Exercising in the Cold",{"type":730,"content":1722},[1723],{"text":1724,"type":734},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":760,"attrs":1726,"content":1727},{"level":789},[1728],{"text":1729,"type":734},"Watch the Windchill",{"type":730,"content":1731},[1732],{"text":1733,"type":734},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":760,"attrs":1735,"content":1736},{"level":789},[1737],{"text":1738,"type":734},"Protect Your Extremities",{"type":730,"content":1740},[1741],{"text":1742,"type":734},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":767,"content":1744},[1745,1751,1757,1763],{"type":770,"content":1746},[1747],{"type":730,"content":1748},[1749],{"text":1750,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":770,"content":1752},[1753],{"type":730,"content":1754},[1755],{"text":1756,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":770,"content":1758},[1759],{"type":730,"content":1760},[1761],{"text":1762,"type":734},"Wear a hat or headband that covers your ears",{"type":770,"content":1764},[1765],{"type":730,"content":1766},[1767],{"text":1768,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":760,"attrs":1770,"content":1771},{"level":789},[1772],{"text":1773,"type":734},"Wear Layers",{"type":730,"content":1775},[1776],{"text":1777,"type":734},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":760,"attrs":1779,"content":1780},{"level":789},[1781],{"text":1782,"type":734},"Don’t Forget Sunscreen",{"type":730,"content":1784},[1785],{"text":1786,"type":734},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":760,"attrs":1788,"content":1789},{"level":762},[1790],{"text":1791,"type":734},"Getting Motivated to Workout in the Cold ",{"type":730,"content":1793},[1794],{"text":1795,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":760,"attrs":1797,"content":1798},{"level":789},[1799],{"text":1800,"type":734},"Invest in New Activewear",{"type":730,"content":1802},[1803,1805,1812],{"text":1804,"type":734},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1806,"type":734,"marks":1807},"new workout gear",[1808],{"type":822,"attrs":1809},{"href":1810,"uuid":48,"anchor":48,"custom":1811,"target":825,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1813,"type":734}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":760,"attrs":1815,"content":1816},{"level":789},[1817],{"text":1818,"type":734},"Find a Workout Buddy",{"type":730,"content":1820},[1821,1823,1830],{"text":1822,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":1824,"type":734,"marks":1825},"workout buddy",[1826],{"type":822,"attrs":1827},{"href":1828,"uuid":48,"anchor":48,"custom":1829,"target":825,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1831,"type":734}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":760,"attrs":1833,"content":1834},{"level":789},[1835],{"text":1836,"type":734},"Benefits of Working Out in the Cold",{"type":730,"content":1838},[1839],{"text":1840,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":760,"attrs":1842,"content":1843},{"level":789},[1844],{"text":1845,"type":734},"Combat Seasonal Affective Disorder",{"type":730,"content":1847},[1848],{"text":1849,"type":734},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":760,"attrs":1851,"content":1852},{"level":789},[1853],{"text":1854,"type":734},"Boost Your Immune System",{"type":730,"content":1856},[1857],{"text":1858,"type":734},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":760,"attrs":1860,"content":1861},{"level":789},[1862],{"text":1863,"type":734},"Diverse Training Options",{"type":730,"content":1865},[1866],{"text":1867,"type":734},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":760,"attrs":1869,"content":1870},{"level":789},[1871],{"text":1872,"type":734},"Burn More Calories",{"type":730,"content":1874},[1875],{"text":1876,"type":734},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":760,"attrs":1878,"content":1879},{"level":762},[1880],{"text":1881,"type":734},"Train Like a Fighter in the Cold",{"type":730,"content":1883},[1884,1886,1892],{"text":1885,"type":734},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1114,"type":734,"marks":1887},[1888,1891],{"type":822,"attrs":1889},{"href":1644,"uuid":48,"anchor":48,"custom":1890,"target":825,"linktype":13},{},{"type":1312},{"text":1893,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1895,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1900,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1901,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1896,"component":118,"meta_info":1897,"meta_title":7,"block_image":1898,"cover_image":1899,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1904,"title":1905,"plugin":43,"description":1906},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1908,"alt":1909,"name":7,"focus":7,"title":1909,"filename":1910,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1676],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1921,"created_at":1922,"published_at":1923,"updated_at":1924,"id":1925,"uuid":1926,"content":1927,"slug":2325,"full_slug":2326,"sort_by_date":48,"position":2327,"tag_list":2328,"is_startpage":9,"parent_id":1253,"meta_data":48,"group_id":2329,"first_published_at":2330,"release_id":48,"lang":60,"path":1678,"alternates":2331,"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":1928,"faqs":1929,"title":1921,"topic":1934,"author":1713,"content":1949,"category":2306,"schedule":2314,"component":1240,"meta_info":2315,"cover_image":2319,"description":2323,"contributors":2324},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1930],{"_uid":1931,"answer":1932,"question":1933,"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":1935,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1947,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1936,"component":39,"meta_info":1944,"block_image":1945,"cover_image":1946,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1937,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1938,"component":118,"meta_info":1939,"meta_title":7,"block_image":1940,"cover_image":1941,"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":727,"content":1950},[1951,1955,1959,1963,1976,2008,2012,2017,2021,2025,2030,2034,2054,2059,2063,2089,2093,2098,2102,2122,2127,2131,2151,2156,2160,2190,2195,2198,2218,2223,2227,2247,2252,2256,2276,2289,2294,2303],{"type":730,"content":1952},[1953],{"text":1954,"type":734},"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":730,"content":1956},[1957],{"text":1958,"type":734},"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":730,"content":1960},[1961],{"text":1962,"type":734},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":730,"content":1964},[1965,1967,1974],{"text":1966,"type":734},"With consistent resistance training and ",{"text":1968,"type":734,"marks":1969},"healthy nutrition",[1970],{"type":822,"attrs":1971},{"href":1972,"uuid":48,"anchor":48,"custom":1973,"target":825,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1975,"type":734},", women can develop strong arm muscles that will empower you to:",{"type":767,"content":1977},[1978,1984,1990,1996,2002],{"type":770,"content":1979},[1980],{"type":730,"content":1981},[1982],{"text":1983,"type":734},"Throw a solid punch",{"type":770,"content":1985},[1986],{"type":730,"content":1987},[1988],{"text":1989,"type":734},"Carry your kids or fur babies",{"type":770,"content":1991},[1992],{"type":730,"content":1993},[1994],{"text":1995,"type":734},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":770,"content":1997},[1998],{"type":730,"content":1999},[2000],{"text":2001,"type":734},"Feel confident in every tank top and sleeveless dress",{"type":770,"content":2003},[2004],{"type":730,"content":2005},[2006],{"text":2007,"type":734},"Haul all those bags from the car to the house in one trip ",{"type":730,"content":2009},[2010],{"text":2011,"type":734},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":760,"attrs":2013,"content":2014},{"level":762},[2015],{"text":2016,"type":734},"Arm Exercises for Women",{"type":730,"content":2018},[2019],{"text":2020,"type":734},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":730,"content":2022},[2023],{"text":2024,"type":734},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":760,"attrs":2026,"content":2027},{"level":789},[2028],{"text":2029,"type":734},"1. Plank With Bicep Curl",{"type":730,"content":2031},[2032],{"text":2033,"type":734},"Target Muscles: Biceps & Core",{"type":767,"content":2035},[2036,2042,2048],{"type":770,"content":2037},[2038],{"type":730,"content":2039},[2040],{"text":2041,"type":734},"Begin in plank position, holding two dumbbells on the floor",{"type":770,"content":2043},[2044],{"type":730,"content":2045},[2046],{"text":2047,"type":734},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":770,"content":2049},[2050],{"type":730,"content":2051},[2052],{"text":2053,"type":734},"Maintain plank position and repeat with the other arm",{"type":760,"attrs":2055,"content":2056},{"level":789},[2057],{"text":2058,"type":734},"2. Overhead Tricep Extension",{"type":730,"content":2060},[2061],{"text":2062,"type":734},"Target Muscles: Triceps",{"type":767,"content":2064},[2065,2071,2077,2083],{"type":770,"content":2066},[2067],{"type":730,"content":2068},[2069],{"text":2070,"type":734},"Hold the weight overhead with both hands",{"type":770,"content":2072},[2073],{"type":730,"content":2074},[2075],{"text":2076,"type":734},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":770,"content":2078},[2079],{"type":730,"content":2080},[2081],{"text":2082,"type":734},"Straighten your elbows and extend the weight overhead",{"type":770,"content":2084},[2085],{"type":730,"content":2086},[2087],{"text":2088,"type":734},"Hold the fully extended position for a moment, then repeat slowly",{"type":730,"content":2090},[2091],{"text":2092,"type":734},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":760,"attrs":2094,"content":2095},{"level":789},[2096],{"text":2097,"type":734},"3. Upright Row ",{"type":730,"content":2099},[2100],{"text":2101,"type":734},"Target Muscles: Traps & Deltoids",{"type":767,"content":2103},[2104,2110,2116],{"type":770,"content":2105},[2106],{"type":730,"content":2107},[2108],{"text":2109,"type":734},"Begin standing with your feet hip-width apart",{"type":770,"content":2111},[2112],{"type":730,"content":2113},[2114],{"text":2115,"type":734},"Lift your barbell or dumbbells straight up toward your chin",{"type":770,"content":2117},[2118],{"type":730,"content":2119},[2120],{"text":2121,"type":734},"Pause at the top of the lift, lower, and repeat",{"type":760,"attrs":2123,"content":2124},{"level":789},[2125],{"text":2126,"type":734},"4. Lateral Arm Raise",{"type":730,"content":2128},[2129],{"text":2130,"type":734},"Target Muscles: Triceps & Shoulders",{"type":767,"content":2132},[2133,2139,2145],{"type":770,"content":2134},[2135],{"type":730,"content":2136},[2137],{"text":2138,"type":734},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":770,"content":2140},[2141],{"type":730,"content":2142},[2143],{"text":2144,"type":734},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":770,"content":2146},[2147],{"type":730,"content":2148},[2149],{"text":2150,"type":734},"Lower and repeat",{"type":760,"attrs":2152,"content":2153},{"level":789},[2154],{"text":2155,"type":734},"5. Dumbbell Bench Press",{"type":730,"content":2157},[2158],{"text":2159,"type":734},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":767,"content":2161},[2162,2168,2174,2184],{"type":770,"content":2163},[2164],{"type":730,"content":2165},[2166],{"text":2167,"type":734},"Begin laying on a bench with your feet flat on the floor",{"type":770,"content":2169},[2170],{"type":730,"content":2171},[2172],{"text":2173,"type":734},"Lift the dumbbells to chest height, with your hands facing forward",{"type":770,"content":2175},[2176],{"type":730,"content":2177},[2178,2180],{"text":2179,"type":734},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2181,"type":734,"marks":2182},"(don’t let the dumbbells touch)",[2183],{"type":1603},{"type":770,"content":2185},[2186],{"type":730,"content":2187},[2188],{"text":2189,"type":734},"Lower your arms and repeat",{"type":760,"attrs":2191,"content":2192},{"level":789},[2193],{"text":2194,"type":734},"6. Tricep Dips",{"type":730,"content":2196},[2197],{"text":2062,"type":734},{"type":767,"content":2199},[2200,2206,2212],{"type":770,"content":2201},[2202],{"type":730,"content":2203},[2204],{"text":2205,"type":734},"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":770,"content":2207},[2208],{"type":730,"content":2209},[2210],{"text":2211,"type":734},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":770,"content":2213},[2214],{"type":730,"content":2215},[2216],{"text":2217,"type":734},"Push yourself back up until your arms are almost straight, and repeat",{"type":760,"attrs":2219,"content":2220},{"level":789},[2221],{"text":2222,"type":734},"7. Decline Push-Up",{"type":730,"content":2224},[2225],{"text":2226,"type":734},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":767,"content":2228},[2229,2235,2241],{"type":770,"content":2230},[2231],{"type":730,"content":2232},[2233],{"text":2234,"type":734},"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":770,"content":2236},[2237],{"type":730,"content":2238},[2239],{"text":2240,"type":734},"Brace your core and glutes, and lower yourself down into a push-up",{"type":770,"content":2242},[2243],{"type":730,"content":2244},[2245],{"text":2246,"type":734},"Extend your elbows to push yourself up, and repeat",{"type":760,"attrs":2248,"content":2249},{"level":789},[2250],{"text":2251,"type":734},"8. Diamond Push-Up",{"type":730,"content":2253},[2254],{"text":2255,"type":734},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":767,"content":2257},[2258,2264,2270],{"type":770,"content":2259},[2260],{"type":730,"content":2261},[2262],{"text":2263,"type":734},"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":770,"content":2265},[2266],{"type":730,"content":2267},[2268],{"text":2269,"type":734},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":770,"content":2271},[2272],{"type":730,"content":2273},[2274],{"text":2275,"type":734},"Push yourself back up and repeat",{"type":730,"content":2277},[2278,2280,2287],{"text":2279,"type":734},"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":2281,"type":734,"marks":2282},"FightCamp Community",[2283],{"type":822,"attrs":2284},{"href":2285,"uuid":48,"anchor":48,"custom":2286,"target":825,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2288,"type":734}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":760,"attrs":2290,"content":2291},{"level":762},[2292],{"text":2293,"type":734},"Train Like a Woman",{"type":730,"content":2295},[2296,2297,2302],{"text":1639,"type":734},{"text":1114,"type":734,"marks":2298},[2299],{"type":822,"attrs":2300},{"href":1644,"uuid":48,"anchor":48,"custom":2301,"target":825,"linktype":13},{},{"text":1648,"type":734},{"type":730,"content":2304},[2305],{"text":1652,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2307,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2312,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2308,"component":118,"meta_info":2309,"meta_title":7,"block_image":2310,"cover_image":2311,"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":2316,"title":2317,"plugin":43,"description":2318},"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":2320,"alt":2321,"name":7,"focus":7,"title":2321,"filename":2322,"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,[1676],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2333,"created_at":2334,"published_at":2335,"updated_at":2336,"id":2337,"uuid":2338,"content":2339,"slug":2747,"full_slug":2748,"sort_by_date":48,"position":2749,"tag_list":2750,"is_startpage":9,"parent_id":1253,"meta_data":48,"group_id":2751,"first_published_at":2752,"release_id":48,"lang":60,"path":1678,"alternates":2753,"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":2340,"faqs":2341,"title":2333,"topic":2362,"author":2377,"content":2378,"category":2731,"schedule":2739,"component":1240,"meta_info":2740,"cover_image":2743,"description":2742,"contributors":2746},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2342,2346,2350,2354,2358],{"_uid":2343,"answer":2344,"question":2345,"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":2347,"answer":2348,"question":2349,"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":2351,"answer":2352,"question":2353,"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":2355,"answer":2356,"question":2357,"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":2359,"answer":2360,"question":2361,"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":2363,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2375,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2364,"component":39,"meta_info":2372,"block_image":2373,"cover_image":2374,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2365,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2370,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2371,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2366,"component":118,"meta_info":2367,"meta_title":7,"block_image":2368,"cover_image":2369,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":2379},[2380,2384,2387,2399,2404,2409,2474,2479,2505,2510,2514,2519,2527,2540,2545,2556,2561,2572,2577,2588,2593,2605,2610,2621,2626,2646,2651,2656,2676,2681,2700,2705,2718,2722],{"type":730,"content":2381},[2382],{"text":2383,"type":734},"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":730,"content":2385},[2386],{"text":2344,"type":734},{"type":746,"attrs":2388},{"id":2389,"body":2390},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2391],{"_uid":2392,"link":2393,"image":2395,"title":2397,"component":758},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2394,"linktype":13,"fieldtype":14,"cached_url":2394},"https://pin.it/2zdpNMs",{"id":2396,"alt":2397,"name":7,"focus":48,"title":2397,"filename":2398,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":760,"attrs":2400,"content":2401},{"level":762},[2402],{"text":2403,"type":734},"Top Rock Step-By-Step",{"type":760,"attrs":2405,"content":2406},{"level":789},[2407],{"text":2408,"type":734},"The Feet",{"type":767,"content":2410},[2411,2417,2437,2443,2462,2468],{"type":770,"content":2412},[2413],{"type":730,"content":2414},[2415],{"text":2416,"type":734},"Begin by starting in an athletic stance on the balls of your feet",{"type":770,"content":2418},[2419,2423],{"type":730,"content":2420},[2421],{"text":2422,"type":734},"To start, being by doing a “step out”",{"type":767,"content":2424},[2425,2431],{"type":770,"content":2426},[2427],{"type":730,"content":2428},[2429],{"text":2430,"type":734},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":770,"content":2432},[2433],{"type":730,"content":2434},[2435],{"text":2436,"type":734},"Pause for a half-second",{"type":770,"content":2438},[2439],{"type":730,"content":2440},[2441],{"text":2442,"type":734},"Return to the starting stance by performing a slight hop backward",{"type":770,"content":2444},[2445,2449],{"type":730,"content":2446},[2447],{"text":2448,"type":734},"Once returned, perform the opposite foot “step out”",{"type":767,"content":2450},[2451,2457],{"type":770,"content":2452},[2453],{"type":730,"content":2454},[2455],{"text":2456,"type":734},"Make sure the step out is in front of the opposite foot and crosses over",{"type":770,"content":2458},[2459],{"type":730,"content":2460},[2461],{"text":2436,"type":734},{"type":770,"content":2463},[2464],{"type":730,"content":2465},[2466],{"text":2467,"type":734},"Hop back to the starting position",{"type":770,"content":2469},[2470],{"type":730,"content":2471},[2472],{"text":2473,"type":734},"Continue Top Rocking for the remainder of the set",{"type":760,"attrs":2475,"content":2476},{"level":789},[2477],{"text":2478,"type":734},"The Arms",{"type":767,"content":2480},[2481,2487,2493,2499],{"type":770,"content":2482},[2483],{"type":730,"content":2484},[2485],{"text":2486,"type":734},"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":770,"content":2488},[2489],{"type":730,"content":2490},[2491],{"text":2492,"type":734},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":770,"content":2494},[2495],{"type":730,"content":2496},[2497],{"text":2498,"type":734},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":770,"content":2500},[2501],{"type":730,"content":2502},[2503],{"text":2504,"type":734},"Continue using this arm motion to help with rhythm and balance",{"type":760,"attrs":2506,"content":2507},{"level":762},[2508],{"text":2509,"type":734},"Movement Key Points",{"type":730,"content":2511},[2512],{"text":2513,"type":734},"Here are some key things to focus on while performing the Top Rock:",{"type":760,"attrs":2515,"content":2516},{"level":789},[2517],{"text":2518,"type":734},"Start by swinging your arms",{"type":767,"content":2520},[2521],{"type":770,"content":2522},[2523],{"type":730,"content":2524},[2525],{"text":2526,"type":734},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":746,"attrs":2528},{"id":2529,"body":2530},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2531],{"url":2532,"_uid":2534,"image":2535,"component":803,"copyright_details":2539},{"id":7,"url":7,"linktype":2533,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2536,"alt":2537,"name":7,"focus":48,"title":2537,"filename":2538,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":760,"attrs":2541,"content":2542},{"level":789},[2543],{"text":2544,"type":734},"On each hop back, your arms should cross in front of your chest",{"type":746,"attrs":2546},{"id":2529,"body":2547},[2548],{"url":2549,"_uid":2550,"image":2551,"component":803,"copyright_details":2555},{"id":7,"url":7,"linktype":2533,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2552,"alt":2553,"name":7,"focus":48,"title":2553,"filename":2554,"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":760,"attrs":2557,"content":2558},{"level":789},[2559],{"text":2560,"type":734},"One foot should cross at a time",{"type":746,"attrs":2562},{"id":2529,"body":2563},[2564],{"url":2565,"_uid":2566,"image":2567,"component":803,"copyright_details":2571},{"id":7,"url":7,"linktype":2533,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2568,"alt":2569,"name":7,"focus":48,"title":2569,"filename":2570,"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":760,"attrs":2573,"content":2574},{"level":789},[2575],{"text":2576,"type":734},"Perform the movement by staying on the balls of your feet",{"type":746,"attrs":2578},{"id":2529,"body":2579},[2580],{"url":2581,"_uid":2582,"image":2583,"component":803,"copyright_details":2587},{"id":7,"url":7,"linktype":2533,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2584,"alt":2585,"name":7,"focus":48,"title":2585,"filename":2586,"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":760,"attrs":2589,"content":2590},{"level":789},[2591],{"text":2592,"type":734},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":746,"attrs":2594},{"id":2595,"body":2596},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2597],{"url":2598,"_uid":2599,"image":2600,"component":803,"copyright_details":2604},{"id":7,"url":7,"linktype":2533,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2601,"alt":2602,"name":7,"focus":48,"title":2602,"filename":2603,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":760,"attrs":2606,"content":2607},{"level":789},[2608],{"text":2609,"type":734},"Stay loose and have fun!",{"type":746,"attrs":2611},{"id":2529,"body":2612},[2613],{"url":2614,"_uid":2615,"image":2616,"component":803,"copyright_details":2620},{"id":7,"url":7,"linktype":2533,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2617,"alt":2618,"name":7,"focus":48,"title":2618,"filename":2619,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":760,"attrs":2622,"content":2623},{"level":762},[2624],{"text":2625,"type":734},"Muscles Used",{"type":767,"content":2627},[2628,2634,2640],{"type":770,"content":2629},[2630],{"type":730,"content":2631},[2632],{"text":2633,"type":734},"Deltoids",{"type":770,"content":2635},[2636],{"type":730,"content":2637},[2638],{"text":2639,"type":734},"Core",{"type":770,"content":2641},[2642],{"type":730,"content":2643},[2644],{"text":2645,"type":734},"Calves",{"type":760,"attrs":2647,"content":2648},{"level":762},[2649],{"text":2650,"type":734},"Application",{"type":760,"attrs":2652,"content":2653},{"level":789},[2654],{"text":2655,"type":734},"For Sets",{"type":767,"content":2657},[2658,2664,2670],{"type":770,"content":2659},[2660],{"type":730,"content":2661},[2662],{"text":2663,"type":734},"Perform 3-6 sets",{"type":770,"content":2665},[2666],{"type":730,"content":2667},[2668],{"text":2669,"type":734},"12-20 repetitions each way",{"type":770,"content":2671},[2672],{"type":730,"content":2673},[2674],{"text":2675,"type":734},"Rest 30-45 seconds between sets",{"type":760,"attrs":2677,"content":2678},{"level":789},[2679],{"text":2680,"type":734},"For Time",{"type":767,"content":2682},[2683,2688,2694],{"type":770,"content":2684},[2685],{"type":730,"content":2686},[2687],{"text":2663,"type":734},{"type":770,"content":2689},[2690],{"type":730,"content":2691},[2692],{"text":2693,"type":734},"Perform for 30-90 seconds",{"type":770,"content":2695},[2696],{"type":730,"content":2697},[2698],{"text":2699,"type":734},"Rest 45-60 seconds between sets",{"type":760,"attrs":2701,"content":2702},{"level":762},[2703],{"text":2704,"type":734},"Dance Moves For Boxers",{"type":730,"content":2706},[2707,2709,2716],{"text":2708,"type":734},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2710,"type":734,"marks":2711},"Flo Master",[2712],{"type":822,"attrs":2713},{"href":2714,"uuid":48,"anchor":48,"custom":2715,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2717,"type":734},". ",{"type":760,"attrs":2719,"content":2720},{"level":762},[2721],{"text":1635,"type":734},{"type":730,"content":2723},[2724,2725,2730],{"text":1639,"type":734},{"text":1114,"type":734,"marks":2726},[2727],{"type":822,"attrs":2728},{"href":1644,"uuid":48,"anchor":48,"custom":2729,"target":825,"linktype":13},{},{"text":1893,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2732,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2737,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2733,"component":118,"meta_info":2734,"meta_title":7,"block_image":2735,"cover_image":2736,"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},[],[],"2022-12-09 00:00",{"_uid":2741,"title":2333,"plugin":43,"description":2742},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2744,"alt":2333,"name":7,"focus":48,"title":2333,"filename":2745,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1676],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2755,"created_at":2756,"published_at":2757,"updated_at":2758,"id":2759,"uuid":2760,"content":2761,"slug":3096,"full_slug":3097,"sort_by_date":48,"position":3098,"tag_list":3099,"is_startpage":9,"parent_id":1253,"meta_data":48,"group_id":3100,"first_published_at":3101,"release_id":48,"lang":60,"path":1678,"alternates":3102,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2762,"faqs":2763,"title":2755,"topic":2776,"author":2791,"content":2792,"category":3077,"schedule":3085,"component":1240,"meta_info":3086,"cover_image":3090,"description":3094,"contributors":3095},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2764,2768,2772],{"_uid":2765,"answer":2766,"question":2767,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2769,"answer":2770,"question":2771,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2773,"answer":2774,"question":2775,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2777,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2789,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2778,"component":39,"meta_info":2786,"block_image":2787,"cover_image":2788,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2779,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2784,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2785,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2780,"component":118,"meta_info":2781,"meta_title":7,"block_image":2782,"cover_image":2783,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":727,"content":2793},[2794,2808,2812,2824,2829,2834,2864,2869,2896,2901,2923,2928,2950,2955,2977,2982,3009,3014,3030,3034,3058,3062,3073],{"type":730,"content":2795},[2796,2798,2806],{"text":2797,"type":734},"Post-workout ",{"text":2799,"type":734,"marks":2800},"stretches",[2801,2805],{"type":822,"attrs":2802},{"href":2803,"uuid":48,"anchor":48,"custom":2804,"target":825,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1312},{"text":2807,"type":734}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":760,"attrs":2809,"content":2810},{"level":762},[2811],{"text":2767,"type":734},{"type":730,"content":2813},[2814,2822],{"text":2815,"type":734,"marks":2816},"Research",[2817,2821],{"type":822,"attrs":2818},{"href":2819,"uuid":48,"anchor":48,"custom":2820,"target":825,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1312},{"text":2823,"type":734}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":760,"attrs":2825,"content":2826},{"level":762},[2827],{"text":2828,"type":734},"7 Stretches to Help You Recover Post-Workout",{"type":760,"attrs":2830,"content":2831},{"level":789},[2832],{"text":2833,"type":734},"Shoulder Flossing",{"type":2835,"attrs":2836,"content":2839},"ordered_list",{"order":2837},{"order":2838},1,[2840,2846,2852,2858],{"type":770,"content":2841},[2842],{"type":730,"content":2843},[2844],{"text":2845,"type":734},"Start in a standing position.",{"type":770,"content":2847},[2848],{"type":730,"content":2849},[2850],{"text":2851,"type":734},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":770,"content":2853},[2854],{"type":730,"content":2855},[2856],{"text":2857,"type":734},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":770,"content":2859},[2860],{"type":730,"content":2861},[2862],{"text":2863,"type":734},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":760,"attrs":2865,"content":2866},{"level":789},[2867],{"text":2868,"type":734},"World's Greatest Stretch ",{"type":2835,"attrs":2870,"content":2871},{"order":2838},[2872,2878,2884,2890],{"type":770,"content":2873},[2874],{"type":730,"content":2875},[2876],{"text":2877,"type":734},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":770,"content":2879},[2880],{"type":730,"content":2881},[2882],{"text":2883,"type":734},"Next to the left hand, raise the left hand to the sky. ",{"type":770,"content":2885},[2886],{"type":730,"content":2887},[2888],{"text":2889,"type":734},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":770,"content":2891},[2892],{"type":730,"content":2893},[2894],{"text":2895,"type":734},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":760,"attrs":2897,"content":2898},{"level":789},[2899],{"text":2900,"type":734},"Kneeling Quad/Hip Flexor Stretch",{"type":2835,"attrs":2902,"content":2904},{"order":2903},{"order":2838},[2905,2911,2917],{"type":770,"content":2906},[2907],{"type":730,"content":2908},[2909],{"text":2910,"type":734},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":770,"content":2912},[2913],{"type":730,"content":2914},[2915],{"text":2916,"type":734},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":770,"content":2918},[2919],{"type":730,"content":2920},[2921],{"text":2922,"type":734},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":760,"attrs":2924,"content":2925},{"level":789},[2926],{"text":2927,"type":734},"Cat/Cow",{"type":2835,"attrs":2929,"content":2931},{"order":2930},{"order":2838},[2932,2938,2944],{"type":770,"content":2933},[2934],{"type":730,"content":2935},[2936],{"text":2937,"type":734},"Start on all fours, neutral spine. ",{"type":770,"content":2939},[2940],{"type":730,"content":2941},[2942],{"text":2943,"type":734},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":770,"content":2945},[2946],{"type":730,"content":2947},[2948],{"text":2949,"type":734},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":760,"attrs":2951,"content":2952},{"level":789},[2953],{"text":2954,"type":734},"Thread the Needle",{"type":2835,"attrs":2956,"content":2958},{"order":2957},{"order":2838},[2959,2965,2971],{"type":770,"content":2960},[2961],{"type":730,"content":2962},[2963],{"text":2964,"type":734},"Start on all fours. ",{"type":770,"content":2966},[2967],{"type":730,"content":2968},[2969],{"text":2970,"type":734},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":770,"content":2972},[2973],{"type":730,"content":2974},[2975],{"text":2976,"type":734},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":760,"attrs":2978,"content":2979},{"level":789},[2980],{"text":2981,"type":734},"Thread the Needle With a Twist ",{"type":2835,"attrs":2983,"content":2985},{"order":2984},{"order":2838},[2986,2991,2997,3003],{"type":770,"content":2987},[2988],{"type":730,"content":2989},[2990],{"text":2964,"type":734},{"type":770,"content":2992},[2993],{"type":730,"content":2994},[2995],{"text":2996,"type":734},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":770,"content":2998},[2999],{"type":730,"content":3000},[3001],{"text":3002,"type":734},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":770,"content":3004},[3005],{"type":730,"content":3006},[3007],{"text":3008,"type":734},"Return to the starting position.",{"type":760,"attrs":3010,"content":3011},{"level":789},[3012],{"text":3013,"type":734},"Scorpion Stretch (Prone) ",{"type":2835,"attrs":3015,"content":3017},{"order":3016},{"order":2838},[3018,3024],{"type":770,"content":3019},[3020],{"type":730,"content":3021},[3022],{"text":3023,"type":734},"Begin lying down, arms out in T. ",{"type":770,"content":3025},[3026],{"type":730,"content":3027},[3028],{"text":3029,"type":734},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":760,"attrs":3031,"content":3032},{"level":762},[3033],{"text":2775,"type":734},{"type":730,"content":3035},[3036,3038,3046,3048,3056],{"text":3037,"type":734},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3039,"type":734,"marks":3040},"range of motion improvements",[3041,3045],{"type":822,"attrs":3042},{"href":3043,"uuid":48,"anchor":48,"custom":3044,"target":825,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1312},{"text":3047,"type":734},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":3049,"type":734,"marks":3050},"Studies",[3051,3055],{"type":822,"attrs":3052},{"href":3053,"uuid":48,"anchor":48,"custom":3054,"target":825,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1312},{"text":3057,"type":734}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":760,"attrs":3059,"content":3060},{"level":762},[3061],{"text":1635,"type":734},{"type":730,"content":3063},[3064,3065,3071],{"text":1639,"type":734},{"text":1114,"type":734,"marks":3066},[3067,3070],{"type":822,"attrs":3068},{"href":1644,"uuid":48,"anchor":48,"custom":3069,"target":825,"linktype":13},{},{"type":1312},{"text":3072,"type":734}," 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":730,"content":3074},[3075],{"text":3076,"type":734},"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":3078,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3083,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3084,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3079,"component":118,"meta_info":3080,"meta_title":7,"block_image":3081,"cover_image":3082,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":3087,"title":3088,"plugin":43,"description":3089},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3091,"alt":3092,"name":7,"focus":7,"title":3092,"filename":3093,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1676],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":3104,"created_at":3105,"published_at":3106,"updated_at":3107,"id":3108,"uuid":3109,"content":3110,"slug":3474,"full_slug":3475,"sort_by_date":48,"position":3476,"tag_list":3477,"is_startpage":9,"parent_id":1253,"meta_data":48,"group_id":3478,"first_published_at":3479,"release_id":48,"lang":60,"path":1678,"alternates":3480,"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":3111,"faqs":3112,"title":3104,"topic":3141,"author":1713,"content":3156,"category":3455,"schedule":3463,"component":1240,"meta_info":3464,"cover_image":3468,"description":3472,"contributors":3473},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[3113,3117,3121,3125,3129,3133,3137],{"_uid":3114,"answer":3115,"question":3116,"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":3118,"answer":3119,"question":3120,"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":3122,"answer":3123,"question":3124,"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":3126,"answer":3127,"question":3128,"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":3130,"answer":3131,"question":3132,"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":3134,"answer":3135,"question":3136,"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":3138,"answer":3139,"question":3140,"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":3142,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3154,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3155,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3143,"component":39,"meta_info":3151,"block_image":3152,"cover_image":3153,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3144,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3149,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3145,"component":118,"meta_info":3146,"meta_title":7,"block_image":3147,"cover_image":3148,"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":727,"content":3157},[3158,3163,3167,3171,3175,3195,3199,3203,3207,3212,3216,3260,3265,3269,3283,3287,3309,3314,3318,3385,3390,3394,3414,3419,3433,3437,3442,3452],{"type":760,"attrs":3159,"content":3160},{"level":762},[3161],{"text":3162,"type":734},"Boxing Terminology",{"type":730,"content":3164},[3165],{"text":3166,"type":734},"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":760,"attrs":3168,"content":3169},{"level":762},[3170],{"text":3116,"type":734},{"type":730,"content":3172},[3173],{"text":3174,"type":734},"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":767,"content":3176},[3177,3183],{"type":770,"content":3178},[3179],{"type":730,"content":3180},[3181],{"text":3182,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":770,"content":3184},[3185],{"type":730,"content":3186},[3187,3189,3193],{"text":3188,"type":734},"Southpaw Stance",{"text":813,"type":734,"marks":3190},[3191],{"type":3192},"bold",{"text":3194,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":760,"attrs":3196,"content":3197},{"level":762},[3198],{"text":3120,"type":734},{"type":730,"content":3200},[3201],{"text":3202,"type":734},"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":730,"content":3204},[3205],{"text":3206,"type":734},"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":760,"attrs":3208,"content":3209},{"level":789},[3210],{"text":3211,"type":734},"Boxing Punches",{"type":730,"content":3213},[3214],{"text":3215,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":767,"content":3217},[3218,3224,3230,3236,3242,3248,3254],{"type":770,"content":3219},[3220],{"type":730,"content":3221},[3222],{"text":3223,"type":734},"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":770,"content":3225},[3226],{"type":730,"content":3227},[3228],{"text":3229,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":770,"content":3231},[3232],{"type":730,"content":3233},[3234],{"text":3235,"type":734},"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":770,"content":3237},[3238],{"type":730,"content":3239},[3240],{"text":3241,"type":734},"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":770,"content":3243},[3244],{"type":730,"content":3245},[3246],{"text":3247,"type":734},"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":770,"content":3249},[3250],{"type":730,"content":3251},[3252],{"text":3253,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":770,"content":3255},[3256],{"type":730,"content":3257},[3258],{"text":3259,"type":734},"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":760,"attrs":3261,"content":3262},{"level":789},[3263],{"text":3264,"type":734},"Boxing Movements",{"type":730,"content":3266},[3267],{"text":3268,"type":734},"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":767,"content":3270},[3271,3277],{"type":770,"content":3272},[3273],{"type":730,"content":3274},[3275],{"text":3276,"type":734},"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":770,"content":3278},[3279],{"type":730,"content":3280},[3281],{"text":3282,"type":734},"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":730,"content":3284},[3285],{"text":3286,"type":734},"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":767,"content":3288},[3289,3303],{"type":770,"content":3290},[3291],{"type":730,"content":3292},[3293,3301],{"text":3294,"type":734,"marks":3295},"Shoulder Roll",[3296,3300],{"type":822,"attrs":3297},{"href":3298,"uuid":48,"anchor":48,"custom":3299,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1312},{"text":3302,"type":734}," – 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":770,"content":3304},[3305],{"type":730,"content":3306},[3307],{"text":3308,"type":734},"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":760,"attrs":3310,"content":3311},{"level":789},[3312],{"text":3313,"type":734},"Boxing Training",{"type":730,"content":3315},[3316],{"text":3317,"type":734},"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":2835,"attrs":3319,"content":3321},{"order":3320},{"order":2838},[3322,3328,3334,3348,3362],{"type":770,"content":3323},[3324],{"type":730,"content":3325},[3326],{"text":3327,"type":734},"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":770,"content":3329},[3330],{"type":730,"content":3331},[3332],{"text":3333,"type":734},"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":770,"content":3335},[3336],{"type":730,"content":3337},[3338,3346],{"text":3339,"type":734,"marks":3340},"Mittwork",[3341,3345],{"type":822,"attrs":3342},{"href":3343,"uuid":48,"anchor":48,"custom":3344,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1312},{"text":3347,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":770,"content":3349},[3350],{"type":730,"content":3351},[3352,3360],{"text":3353,"type":734,"marks":3354},"Sparring",[3355,3359],{"type":822,"attrs":3356},{"href":3357,"uuid":48,"anchor":48,"custom":3358,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1312},{"text":3361,"type":734}," – 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":770,"content":3363},[3364],{"type":730,"content":3365},[3366,3374,3376,3383],{"text":3367,"type":734,"marks":3368},"Roadwork",[3369,3373],{"type":822,"attrs":3370},{"href":3371,"uuid":48,"anchor":48,"custom":3372,"target":825,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1312},{"text":3375,"type":734}," – 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":3377,"type":734,"marks":3378},"roadwork drills",[3379,3382],{"type":822,"attrs":3380},{"href":3371,"uuid":48,"anchor":48,"custom":3381,"target":825,"linktype":13},{},{"type":1312},{"text":3384,"type":734}," to add to your boxer training.",{"type":760,"attrs":3386,"content":3387},{"level":789},[3388],{"text":3389,"type":734},"Heavy Bag Training",{"type":730,"content":3391},[3392],{"text":3393,"type":734},"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":767,"content":3395},[3396,3402,3408],{"type":770,"content":3397},[3398],{"type":730,"content":3399},[3400],{"text":3401,"type":734},"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":770,"content":3403},[3404],{"type":730,"content":3405},[3406],{"text":3407,"type":734},"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":770,"content":3409},[3410],{"type":730,"content":3411},[3412],{"text":3413,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":760,"attrs":3415,"content":3416},{"level":789},[3417],{"text":3418,"type":734},"Recovery",{"type":730,"content":3420},[3421,3423,3431],{"text":3422,"type":734},"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":3424,"type":734,"marks":3425},"interview with FightCamp Trainer Coach PJ",[3426,3430],{"type":822,"attrs":3427},{"href":3428,"uuid":48,"anchor":48,"custom":3429,"target":825,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1312},{"text":3432,"type":734},", 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":730,"content":3434},[3435],{"text":3436,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":760,"attrs":3438,"content":3439},{"level":762},[3440],{"text":3441,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":3443},[3444,3445,3451],{"text":1639,"type":734},{"text":1114,"type":734,"marks":3446},[3447,3450],{"type":822,"attrs":3448},{"href":1644,"uuid":48,"anchor":48,"custom":3449,"target":825,"linktype":13},{},{"type":1312},{"text":3072,"type":734},{"type":730,"content":3453},[3454],{"text":1652,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3457,"component":118,"meta_info":3458,"meta_title":7,"block_image":3459,"cover_image":3460,"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":3465,"title":3466,"plugin":43,"description":3467},"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":3469,"alt":3470,"name":7,"focus":7,"title":3470,"filename":3471,"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,[1676],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1240,"created_at":3482,"published_at":3483,"updated_at":3484,"id":3485,"uuid":3486,"content":3487,"slug":1240,"full_slug":3508,"sort_by_date":48,"position":446,"tag_list":3509,"is_startpage":9,"parent_id":3510,"meta_data":48,"group_id":3511,"first_published_at":3512,"release_id":48,"lang":60,"path":7,"alternates":3513,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3488,"component":3489,"meta_info":3490,"custom_content_list":3492},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3491,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3493,3498,3503],{"_uid":3494,"label":3495,"value":3496,"dev_id":3497,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3499,"label":3500,"value":3501,"dev_id":3502,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3504,"label":3505,"value":3506,"dev_id":3507,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892827524]