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You’ll complete a total of three (3) 2-minute rounds with 20 seconds of rest in between each round.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"d1f733d4-8650-4dc1-ba69-131030e51d96","- Start off behind the agility ladder\n- Lead off by stepping with your left leg\n- Step both feet in between each rung\n- Keeping your arms at 90-degrees, pump them to increase your tempo\n- Continue down the entire ladder\n- Turn around and head back down the ladder, this time leading with your right leg","Fast Feet",{"_uid":675,"answer":676,"question":677,"component":669},"847945c6-7576-4f2e-bd73-1ab01273b8ab","- Start off behind the agility ladder\n- Lead off by stepping with your right leg outside of the first rung (to the right-hand side)\n- Immediately step with your left leg outside of the first rung (to the left-hand side)\n- Next, step inside the following rung with your right leg\n- Consecutively step your left leg inside the same rung as your right leg\n- Step outside the next rung with your right leg while simultaneously following up with your left leg\n- Continue this pattern (out, out, in, in) down the ladder\n- Turn around and lead off with your left leg back down the ladder","In/Outs",{"_uid":679,"answer":680,"question":681,"component":669},"36eee97b-fb67-45de-9833-9e5ba988a20f","- Start off balancing on your right leg behind your ladder\n- Hop on one foot in between each rung down the ladder\n- Turn around\n- Continue back down the ladder on the same leg\n- Turn around and perform left leg hops down and back on the ladder","One Foot Hops",{"_uid":683,"answer":684,"question":685,"component":669},"2a9a6e1f-bd4e-4475-900c-3379b052d3f1","- Start off on the side of your ladder with your shoulders parallel to the ladder\n- Lead off by stepping with your inside leg in between the first and second rungs\n- Immediately step your other leg in between the same rungs\n- Next, step your leadoff leg outside the second and third rungs\n- Directly after doing so, step your opposite leg outside the same rungs\n- Continue this pattern down the ladder\n- Once finished, return down ladder facing the same direction","Lateral In/Outs",{"_uid":687,"answer":688,"question":689,"component":669},"2543c6b6-db2d-42ad-a72d-f7d5450d2a36","- Start off on the side of your ladder with your shoulders parallel to the ladder\n- Your legs should be in a split stance with your inside leg starting in the first square between the rungs and your outside leg outside of the ladder\n- Laterally hop down the ladder\n- As you jump, your legs will alternate\n- Your inside leg is now outside of the ladder\n- Your outside leg is now between the following two rungs\n- Continue scissor switching lateral hops down the ladder\n- Return back down the ladder facing the same direction","Scissor Switch",{"_uid":691,"answer":692,"question":693,"component":669},"fc402367-dcc0-4b3e-b6f6-c2a584f697a9","- Start off in your boxing stance to the side of your agility ladder with your shoulders parallel to the ladder\n- Step inside the first box with your lead leg while simultaneously throwing a jab\n- As soon as you throw your jab, step back outside the ladder and return your hand back to a defensive position\n- Laterally step towards your lead side with both legs\n- Your step should only be as far as the next rung\n- Continue this pattern down the ladder\n- Return down the ladder stepping towards your rear side","Step In + Jab",{"_uid":695,"answer":696,"question":697,"component":669},"895c0320-8c1e-4740-9ca5-188a17db4bab","For an added challenge, during the final round, attempt to work up and down the ladder facing the same direction as opposed to turning around. This means the forward-facing patterns will be performed forward on the way down and then backward on the way back.","Bonus Challenge",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":699,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":711,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":700,"component":39,"meta_info":708,"block_image":709,"cover_image":710,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":702,"component":118,"meta_info":703,"meta_title":7,"block_image":704,"cover_image":705,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":714,"created_at":715,"published_at":716,"updated_at":717,"id":718,"uuid":719,"content":720,"slug":731,"full_slug":732,"sort_by_date":48,"position":733,"tag_list":734,"is_startpage":9,"parent_id":735,"meta_data":48,"group_id":736,"first_published_at":737,"release_id":48,"lang":60,"path":7,"alternates":738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jess Evans","2021-10-07T12:38:32.646Z","2022-02-08T23:23:47.892Z","2022-02-08T23:23:47.912Z",76423434,"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"bio":721,"_uid":722,"name":714,"photo":723,"component":727,"social_link_tiktok":728,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":729,"social_link_linkedin":7,"social_link_instagram":730,"social_link_pinterest":7},"Jess Evans started boxing and training in Muay Thai in 2012. In 2013, she moved to Australia, and joined Bulldog Gym. Jess won 3 state belts in her 52kg weight division. She’s had nine amateur Muay Thai fights (7-2), 3 amateur boxing fights (2-1), and became a FightCamp Trainer in 2021. She is also USA Boxing Coach certified.","803433bf-118a-43a3-9508-76b4f460ef07",{"id":724,"alt":714,"name":725,"focus":48,"title":714,"filename":726,"copyright":7,"fieldtype":50},3804733,"FightCamp Trainer Jess Evans","https://a.storyblok.com/f/115220/350x350/3982bdfaf8/jess_evans.png","author","https://www.tiktok.com/@jessevansfit","https://www.facebook.com/jessevansfit","https://www.instagram.com/jessevansfit","jess-evans","authors/jess-evans",-180,[],65634443,"827997bd-9f42-4dc9-ae7f-f889a4796fa0","2021-10-20T17:21:30.804Z",[],{"type":740,"content":741},"doc",[742,748,761,775,782,794,799,839,843,892,896,928,932,976,980,1034,1038,1083,1088,1093,1097,1100,1105,1117,1122],{"type":743,"content":744},"paragraph",[745],{"text":746,"type":747},"One of the most important fundamentals when it comes to fighting is footwork. Everything in fighting revolves around proper footwork. One of the best pieces of fitness equipment that a fighter can own to help them improve their boxing footwork is a speed ladder. A speed ladder allows you to work, not only on your footwork, but also on your coordination, timing, and fast-twitch movements.","text",{"type":743,"content":749},[750,752,759],{"text":751,"type":747},"Here, FightCamp Trainer ",{"text":714,"type":747,"marks":753},[754],{"type":755,"attrs":756},"link",{"href":757,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans","_blank",{"text":760,"type":747}," takes us through a 7-minute speed ladder workout. Jess prefers to use this routine as a warm-up, but you can use it as a full, standalone workout as well.",{"type":762,"attrs":763},"blok",{"id":764,"body":765},"f3b4aa52-ad4e-464f-83f7-67001cf37a02",[766],{"_uid":767,"link":768,"image":770,"title":772,"component":774},"i-4be3af23-b3c1-43db-8266-9b1f5af3d2ea",{"id":7,"url":769,"linktype":13,"fieldtype":14,"cached_url":769},"https://youtu.be/JCRTSMuZokY",{"id":771,"alt":772,"name":7,"focus":48,"title":772,"filename":773,"copyright":7,"fieldtype":50},4405110,"Speed Ladder Workout for Boxing | Footwork Drills","https://a.storyblok.com/f/115220/1244x700/5e4def669c/speed-ladder-workout-for-boxing-footwork-drills.png","image_video_link",{"type":776,"attrs":777,"content":779},"heading",{"level":778},2,[780],{"text":781,"type":747},"7-Minute Speed Ladder Workout",{"type":743,"content":783},[784,786,792],{"text":785,"type":747},"For this workout, you will need a speed or ",{"text":787,"type":747,"marks":788},"agility ladder",[789],{"type":755,"attrs":790},{"href":791,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":793,"type":747},". You’ll complete a total of three (3) 2-minute rounds with 20 seconds of rest in between each round.",{"type":776,"attrs":795,"content":797},{"level":796},3,[798],{"text":673,"type":747},{"type":800,"content":801},"bullet_list",[802,809,815,821,827,833],{"type":803,"content":804},"list_item",[805],{"type":743,"content":806},[807],{"text":808,"type":747},"Start standing behind the agility ladder",{"type":803,"content":810},[811],{"type":743,"content":812},[813],{"text":814,"type":747},"Lead off by stepping with your left leg",{"type":803,"content":816},[817],{"type":743,"content":818},[819],{"text":820,"type":747},"Step both feet in between each rung",{"type":803,"content":822},[823],{"type":743,"content":824},[825],{"text":826,"type":747},"Keeping your arms at 90-degrees, pump them to increase your tempo",{"type":803,"content":828},[829],{"type":743,"content":830},[831],{"text":832,"type":747},"Continue down the entire ladder",{"type":803,"content":834},[835],{"type":743,"content":836},[837],{"text":838,"type":747},"Turn around and head back down the ladder, this time leading with your right leg",{"type":776,"attrs":840,"content":841},{"level":796},[842],{"text":677,"type":747},{"type":800,"content":844},[845,850,856,862,868,874,880,886],{"type":803,"content":846},[847],{"type":743,"content":848},[849],{"text":808,"type":747},{"type":803,"content":851},[852],{"type":743,"content":853},[854],{"text":855,"type":747},"Lead off by stepping with your right leg outside of the first rung (to the right side)",{"type":803,"content":857},[858],{"type":743,"content":859},[860],{"text":861,"type":747},"Immediately step with your left leg outside of the first rung (to the left side)",{"type":803,"content":863},[864],{"type":743,"content":865},[866],{"text":867,"type":747},"Next, step inside the following rung with your right leg",{"type":803,"content":869},[870],{"type":743,"content":871},[872],{"text":873,"type":747},"Consecutively step your left leg inside the same rung as your right leg",{"type":803,"content":875},[876],{"type":743,"content":877},[878],{"text":879,"type":747},"Step outside the next rung with your right leg while simultaneously following up with your left leg",{"type":803,"content":881},[882],{"type":743,"content":883},[884],{"text":885,"type":747},"Continue this pattern (out, out, in, in) down the ladder",{"type":803,"content":887},[888],{"type":743,"content":889},[890],{"text":891,"type":747},"Turn around and lead off with your left leg back down the ladder",{"type":776,"attrs":893,"content":894},{"level":796},[895],{"text":681,"type":747},{"type":800,"content":897},[898,904,910,916,922],{"type":803,"content":899},[900],{"type":743,"content":901},[902],{"text":903,"type":747},"Start off balancing on your right leg behind your ladder",{"type":803,"content":905},[906],{"type":743,"content":907},[908],{"text":909,"type":747},"Hop on one foot in between each rung down the ladder",{"type":803,"content":911},[912],{"type":743,"content":913},[914],{"text":915,"type":747},"Turn around",{"type":803,"content":917},[918],{"type":743,"content":919},[920],{"text":921,"type":747},"Continue back down the ladder on the same leg",{"type":803,"content":923},[924],{"type":743,"content":925},[926],{"text":927,"type":747},"Turn around and perform left leg hops down and back on the ladder",{"type":776,"attrs":929,"content":930},{"level":796},[931],{"text":685,"type":747},{"type":800,"content":933},[934,940,946,952,958,964,970],{"type":803,"content":935},[936],{"type":743,"content":937},[938],{"text":939,"type":747},"Start standing to the side of your ladder with your shoulders parallel to the ladder",{"type":803,"content":941},[942],{"type":743,"content":943},[944],{"text":945,"type":747},"Lead off by stepping with your inside leg in between the first and second rungs",{"type":803,"content":947},[948],{"type":743,"content":949},[950],{"text":951,"type":747},"Immediately step your other leg in between the same rungs",{"type":803,"content":953},[954],{"type":743,"content":955},[956],{"text":957,"type":747},"Next, step your leadoff leg outside the second and third rungs",{"type":803,"content":959},[960],{"type":743,"content":961},[962],{"text":963,"type":747},"Directly after doing so, step your opposite leg outside the same rungs",{"type":803,"content":965},[966],{"type":743,"content":967},[968],{"text":969,"type":747},"Continue this pattern down the ladder",{"type":803,"content":971},[972],{"type":743,"content":973},[974],{"text":975,"type":747},"Once finished, return down ladder facing the same direction",{"type":776,"attrs":977,"content":978},{"level":796},[979],{"text":689,"type":747},{"type":800,"content":981},[982,996,1002,1022,1028],{"type":803,"content":983},[984,988],{"type":743,"content":985},[986],{"text":987,"type":747},"Start off on the side of your ladder with your shoulders parallel to the ladder",{"type":800,"content":989},[990],{"type":803,"content":991},[992],{"type":743,"content":993},[994],{"text":995,"type":747},"Your legs should be in a split stance with your inside leg starting in the first square between the rungs and your outside leg outside of the ladder",{"type":803,"content":997},[998],{"type":743,"content":999},[1000],{"text":1001,"type":747},"Laterally hop down the ladder",{"type":803,"content":1003},[1004,1008],{"type":743,"content":1005},[1006],{"text":1007,"type":747},"As you jump, your legs will alternate",{"type":800,"content":1009},[1010,1016],{"type":803,"content":1011},[1012],{"type":743,"content":1013},[1014],{"text":1015,"type":747},"Your inside leg is now outside of the ladder",{"type":803,"content":1017},[1018],{"type":743,"content":1019},[1020],{"text":1021,"type":747},"Your outside leg is now between the following two rungs",{"type":803,"content":1023},[1024],{"type":743,"content":1025},[1026],{"text":1027,"type":747},"Continue scissor switching lateral hops down the ladder",{"type":803,"content":1029},[1030],{"type":743,"content":1031},[1032],{"text":1033,"type":747},"Return back down the ladder facing the same direction",{"type":776,"attrs":1035,"content":1036},{"level":796},[1037],{"text":693,"type":747},{"type":800,"content":1039},[1040,1046,1052,1058,1072,1077],{"type":803,"content":1041},[1042],{"type":743,"content":1043},[1044],{"text":1045,"type":747},"Start off in your boxing stance to the side of your agility ladder with your shoulders parallel to the ladder",{"type":803,"content":1047},[1048],{"type":743,"content":1049},[1050],{"text":1051,"type":747},"Step inside the first box with your lead leg while simultaneously throwing a jab",{"type":803,"content":1053},[1054],{"type":743,"content":1055},[1056],{"text":1057,"type":747},"As soon as you throw your jab, step back outside the ladder and return your hand back to a defensive position",{"type":803,"content":1059},[1060,1064],{"type":743,"content":1061},[1062],{"text":1063,"type":747},"Laterally step towards your lead side with both legs",{"type":800,"content":1065},[1066],{"type":803,"content":1067},[1068],{"type":743,"content":1069},[1070],{"text":1071,"type":747},"Your step should only be as far as the next rung",{"type":803,"content":1073},[1074],{"type":743,"content":1075},[1076],{"text":969,"type":747},{"type":803,"content":1078},[1079],{"type":743,"content":1080},[1081],{"text":1082,"type":747},"Return down the ladder stepping towards your rear side",{"type":776,"attrs":1084,"content":1085},{"level":796},[1086],{"text":1087,"type":747},"Rest (20 seconds)",{"type":776,"attrs":1089,"content":1090},{"level":796},[1091],{"text":1092,"type":747},"Repeat 2x",{"type":776,"attrs":1094,"content":1095},{"level":796},[1096],{"text":697,"type":747},{"type":743,"content":1098},[1099],{"text":696,"type":747},{"type":776,"attrs":1101,"content":1102},{"level":778},[1103],{"text":1104,"type":747},"Repetition Is Mastery",{"type":743,"content":1106},[1107,1109,1115],{"text":1108,"type":747},"This is a quick workout that introduces you to a few ",{"text":1110,"type":747,"marks":1111},"basic speed ladder drills ",[1112],{"type":755,"attrs":1113},{"href":1114,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-footwork-drills-for-beginners/",{"text":1116,"type":747},"to help you hone your boxing footwork. Over time as you progress, you can advance the movement patterns to more complicated drills. The goal is to stay light on your feet and to practice rhythm and timing. Repetition is the key to success.",{"type":776,"attrs":1118,"content":1119},{"level":778},[1120],{"text":1121,"type":747},"Train Like a Fighter",{"type":743,"content":1123},[1124,1126,1132],{"text":1125,"type":747},"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":1127,"type":747,"marks":1128},"FightCamp",[1129],{"type":755,"attrs":1130},{"href":1131,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1133,"type":747}," 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":1135,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1140,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1141,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1136,"component":118,"meta_info":1137,"meta_title":7,"block_image":1138,"cover_image":1139,"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},[],[],"2022-10-11 00:00","article",{"_uid":1145,"title":657,"plugin":43,"description":1146},"7ac2f87b-f4ef-45a6-9abd-0c95888cc60a","Footwork is key to boxing success inside the ring. This 7-minute agility ladder workout is perfect for training proper footwork, balance, and coordination.",{"id":1148,"alt":657,"name":7,"focus":48,"title":657,"filename":1149,"copyright":7,"fieldtype":50},4405157,"https://a.storyblok.com/f/115220/2400x990/4169f8304d/7-minute-speed-ladder-workout-for-boxing-footwork-training.png",[],"7-minute-speed-ladder-workout-for-boxing-footwork-training","blogs/7-minute-speed-ladder-workout-for-boxing-footwork-training",-4260,[1155],"featured",60887917,"a3abbcac-082d-4472-872b-804a96797319","training/{{story.slug}}",[],["Reactive",1161],[1162,1578,1812,2091,2272,2612],{"name":1163,"created_at":1164,"published_at":1165,"updated_at":1166,"id":1167,"uuid":1168,"content":1169,"slug":1571,"full_slug":1572,"sort_by_date":48,"position":1573,"tag_list":1574,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1575,"first_published_at":1576,"release_id":48,"lang":60,"path":1158,"alternates":1577,"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":1170,"faqs":1171,"title":1163,"topic":1176,"author":1191,"content":1192,"category":1552,"schedule":1560,"component":1143,"meta_info":1561,"cover_image":1565,"description":1569,"contributors":1570},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1172],{"_uid":1173,"answer":1174,"question":1175,"component":669},"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":1177,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1189,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1178,"component":39,"meta_info":1186,"block_image":1187,"cover_image":1188,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1179,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1184,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1185,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1180,"component":118,"meta_info":1181,"meta_title":7,"block_image":1182,"cover_image":1183,"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":740,"content":1193},[1194,1198,1202,1206,1219,1251,1255,1260,1264,1268,1273,1277,1297,1302,1306,1332,1336,1341,1345,1365,1370,1374,1394,1399,1403,1434,1439,1442,1462,1467,1471,1491,1496,1500,1520,1533,1538,1548],{"type":743,"content":1195},[1196],{"text":1197,"type":747},"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":743,"content":1199},[1200],{"text":1201,"type":747},"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":743,"content":1203},[1204],{"text":1205,"type":747},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":743,"content":1207},[1208,1210,1217],{"text":1209,"type":747},"With consistent resistance training and ",{"text":1211,"type":747,"marks":1212},"healthy nutrition",[1213],{"type":755,"attrs":1214},{"href":1215,"uuid":48,"anchor":48,"custom":1216,"target":758,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1218,"type":747},", women can develop strong arm muscles that will empower you to:",{"type":800,"content":1220},[1221,1227,1233,1239,1245],{"type":803,"content":1222},[1223],{"type":743,"content":1224},[1225],{"text":1226,"type":747},"Throw a solid punch",{"type":803,"content":1228},[1229],{"type":743,"content":1230},[1231],{"text":1232,"type":747},"Carry your kids or fur babies",{"type":803,"content":1234},[1235],{"type":743,"content":1236},[1237],{"text":1238,"type":747},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":803,"content":1240},[1241],{"type":743,"content":1242},[1243],{"text":1244,"type":747},"Feel confident in every tank top and sleeveless dress",{"type":803,"content":1246},[1247],{"type":743,"content":1248},[1249],{"text":1250,"type":747},"Haul all those bags from the car to the house in one trip ",{"type":743,"content":1252},[1253],{"text":1254,"type":747},"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":776,"attrs":1256,"content":1257},{"level":778},[1258],{"text":1259,"type":747},"Arm Exercises for Women",{"type":743,"content":1261},[1262],{"text":1263,"type":747},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":743,"content":1265},[1266],{"text":1267,"type":747},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":776,"attrs":1269,"content":1270},{"level":796},[1271],{"text":1272,"type":747},"1. Plank With Bicep Curl",{"type":743,"content":1274},[1275],{"text":1276,"type":747},"Target Muscles: Biceps & Core",{"type":800,"content":1278},[1279,1285,1291],{"type":803,"content":1280},[1281],{"type":743,"content":1282},[1283],{"text":1284,"type":747},"Begin in plank position, holding two dumbbells on the floor",{"type":803,"content":1286},[1287],{"type":743,"content":1288},[1289],{"text":1290,"type":747},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":803,"content":1292},[1293],{"type":743,"content":1294},[1295],{"text":1296,"type":747},"Maintain plank position and repeat with the other arm",{"type":776,"attrs":1298,"content":1299},{"level":796},[1300],{"text":1301,"type":747},"2. Overhead Tricep Extension",{"type":743,"content":1303},[1304],{"text":1305,"type":747},"Target Muscles: Triceps",{"type":800,"content":1307},[1308,1314,1320,1326],{"type":803,"content":1309},[1310],{"type":743,"content":1311},[1312],{"text":1313,"type":747},"Hold the weight overhead with both hands",{"type":803,"content":1315},[1316],{"type":743,"content":1317},[1318],{"text":1319,"type":747},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":803,"content":1321},[1322],{"type":743,"content":1323},[1324],{"text":1325,"type":747},"Straighten your elbows and extend the weight overhead",{"type":803,"content":1327},[1328],{"type":743,"content":1329},[1330],{"text":1331,"type":747},"Hold the fully extended position for a moment, then repeat slowly",{"type":743,"content":1333},[1334],{"text":1335,"type":747},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":776,"attrs":1337,"content":1338},{"level":796},[1339],{"text":1340,"type":747},"3. Upright Row ",{"type":743,"content":1342},[1343],{"text":1344,"type":747},"Target Muscles: Traps & Deltoids",{"type":800,"content":1346},[1347,1353,1359],{"type":803,"content":1348},[1349],{"type":743,"content":1350},[1351],{"text":1352,"type":747},"Begin standing with your feet hip-width apart",{"type":803,"content":1354},[1355],{"type":743,"content":1356},[1357],{"text":1358,"type":747},"Lift your barbell or dumbbells straight up toward your chin",{"type":803,"content":1360},[1361],{"type":743,"content":1362},[1363],{"text":1364,"type":747},"Pause at the top of the lift, lower, and repeat",{"type":776,"attrs":1366,"content":1367},{"level":796},[1368],{"text":1369,"type":747},"4. Lateral Arm Raise",{"type":743,"content":1371},[1372],{"text":1373,"type":747},"Target Muscles: Triceps & Shoulders",{"type":800,"content":1375},[1376,1382,1388],{"type":803,"content":1377},[1378],{"type":743,"content":1379},[1380],{"text":1381,"type":747},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":803,"content":1383},[1384],{"type":743,"content":1385},[1386],{"text":1387,"type":747},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":803,"content":1389},[1390],{"type":743,"content":1391},[1392],{"text":1393,"type":747},"Lower and repeat",{"type":776,"attrs":1395,"content":1396},{"level":796},[1397],{"text":1398,"type":747},"5. Dumbbell Bench Press",{"type":743,"content":1400},[1401],{"text":1402,"type":747},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":800,"content":1404},[1405,1411,1417,1428],{"type":803,"content":1406},[1407],{"type":743,"content":1408},[1409],{"text":1410,"type":747},"Begin laying on a bench with your feet flat on the floor",{"type":803,"content":1412},[1413],{"type":743,"content":1414},[1415],{"text":1416,"type":747},"Lift the dumbbells to chest height, with your hands facing forward",{"type":803,"content":1418},[1419],{"type":743,"content":1420},[1421,1423],{"text":1422,"type":747},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1424,"type":747,"marks":1425},"(don’t let the dumbbells touch)",[1426],{"type":1427},"italic",{"type":803,"content":1429},[1430],{"type":743,"content":1431},[1432],{"text":1433,"type":747},"Lower your arms and repeat",{"type":776,"attrs":1435,"content":1436},{"level":796},[1437],{"text":1438,"type":747},"6. Tricep Dips",{"type":743,"content":1440},[1441],{"text":1305,"type":747},{"type":800,"content":1443},[1444,1450,1456],{"type":803,"content":1445},[1446],{"type":743,"content":1447},[1448],{"text":1449,"type":747},"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":803,"content":1451},[1452],{"type":743,"content":1453},[1454],{"text":1455,"type":747},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":803,"content":1457},[1458],{"type":743,"content":1459},[1460],{"text":1461,"type":747},"Push yourself back up until your arms are almost straight, and repeat",{"type":776,"attrs":1463,"content":1464},{"level":796},[1465],{"text":1466,"type":747},"7. Decline Push-Up",{"type":743,"content":1468},[1469],{"text":1470,"type":747},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":800,"content":1472},[1473,1479,1485],{"type":803,"content":1474},[1475],{"type":743,"content":1476},[1477],{"text":1478,"type":747},"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":803,"content":1480},[1481],{"type":743,"content":1482},[1483],{"text":1484,"type":747},"Brace your core and glutes, and lower yourself down into a push-up",{"type":803,"content":1486},[1487],{"type":743,"content":1488},[1489],{"text":1490,"type":747},"Extend your elbows to push yourself up, and repeat",{"type":776,"attrs":1492,"content":1493},{"level":796},[1494],{"text":1495,"type":747},"8. Diamond Push-Up",{"type":743,"content":1497},[1498],{"text":1499,"type":747},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":800,"content":1501},[1502,1508,1514],{"type":803,"content":1503},[1504],{"type":743,"content":1505},[1506],{"text":1507,"type":747},"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":803,"content":1509},[1510],{"type":743,"content":1511},[1512],{"text":1513,"type":747},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":803,"content":1515},[1516],{"type":743,"content":1517},[1518],{"text":1519,"type":747},"Push yourself back up and repeat",{"type":743,"content":1521},[1522,1524,1531],{"text":1523,"type":747},"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":1525,"type":747,"marks":1526},"FightCamp Community",[1527],{"type":755,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"custom":1530,"target":758,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1532,"type":747}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":776,"attrs":1534,"content":1535},{"level":778},[1536],{"text":1537,"type":747},"Train Like a Woman",{"type":743,"content":1539},[1540,1541,1546],{"text":1125,"type":747},{"text":1127,"type":747,"marks":1542},[1543],{"type":755,"attrs":1544},{"href":1131,"uuid":48,"anchor":48,"custom":1545,"target":758,"linktype":13},{},{"text":1547,"type":747}," 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":743,"content":1549},[1550],{"text":1551,"type":747},"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":1553,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1558,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1554,"component":118,"meta_info":1555,"meta_title":7,"block_image":1556,"cover_image":1557,"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":1562,"title":1563,"plugin":43,"description":1564},"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":1566,"alt":1567,"name":7,"focus":7,"title":1567,"filename":1568,"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,[1155],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1579,"created_at":1580,"published_at":1581,"updated_at":1582,"id":1583,"uuid":1584,"content":1585,"slug":1805,"full_slug":1806,"sort_by_date":48,"position":1807,"tag_list":1808,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1809,"first_published_at":1810,"release_id":48,"lang":60,"path":1158,"alternates":1811,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1586,"faqs":1587,"title":1579,"topic":1608,"author":1191,"content":1623,"category":1787,"schedule":1795,"component":1143,"meta_info":1796,"cover_image":1800,"description":1799,"contributors":1804},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1588,1592,1596,1600,1604],{"_uid":1589,"answer":1590,"question":1591,"component":669},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1593,"answer":1594,"question":1595,"component":669},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1597,"answer":1598,"question":1599,"component":669},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1601,"answer":1602,"question":1603,"component":669},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1605,"answer":1606,"question":1607,"component":669},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1609,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1621,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1622,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1610,"component":39,"meta_info":1618,"block_image":1619,"cover_image":1620,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1611,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1616,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1617,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1612,"component":118,"meta_info":1613,"meta_title":7,"block_image":1614,"cover_image":1615,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":740,"content":1624},[1625,1629,1633,1637,1650,1654,1658,1663,1677,1690,1695,1706,1710,1732,1737,1748,1761,1766,1770,1774,1783],{"type":743,"content":1626},[1627],{"text":1628,"type":747},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":743,"content":1630},[1631],{"text":1632,"type":747},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":776,"attrs":1634,"content":1635},{"level":778},[1636],{"text":1591,"type":747},{"type":743,"content":1638},[1639,1641,1648],{"text":1640,"type":747},"According to the ",{"text":1642,"type":747,"marks":1643},"Mayo Clinic",[1644],{"type":755,"attrs":1645},{"href":1646,"uuid":48,"anchor":48,"custom":1647,"target":758,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1649,"type":747},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":743,"content":1651},[1652],{"text":1653,"type":747},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":743,"content":1655},[1656],{"text":1657,"type":747},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":776,"attrs":1659,"content":1660},{"level":778},[1661],{"text":1662,"type":747},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":762,"attrs":1664},{"id":1665,"body":1666},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1667],{"url":1668,"_uid":1670,"image":1671,"component":1675,"copyright_details":1676},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1672,"alt":1673,"name":7,"focus":48,"title":1673,"filename":1674,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":743,"content":1678},[1679,1681,1688],{"text":1680,"type":747},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1682,"type":747,"marks":1683},"burn more calories",[1684],{"type":755,"attrs":1685},{"href":1686,"uuid":48,"anchor":48,"custom":1687,"target":758,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1689,"type":747}," even after you’re done working out.",{"type":776,"attrs":1691,"content":1692},{"level":778},[1693],{"text":1694,"type":747},"Kickboxing Is A Full Body Workout",{"type":762,"attrs":1696},{"id":1665,"body":1697},[1698],{"url":1699,"_uid":1700,"image":1701,"component":1675,"copyright_details":1705},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1702,"alt":1703,"name":7,"focus":48,"title":1703,"filename":1704,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":743,"content":1707},[1708],{"text":1709,"type":747},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":743,"content":1711},[1712,1714,1721,1723,1730],{"text":1713,"type":747},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1715,"type":747,"marks":1716},"all-level lower body workout",[1717],{"type":755,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"custom":1720,"target":758,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1722,"type":747}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1724,"type":747,"marks":1725},"upper body workout",[1726],{"type":755,"attrs":1727},{"href":1728,"uuid":48,"anchor":48,"custom":1729,"target":758,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1731,"type":747}," led by Flo Master.",{"type":776,"attrs":1733,"content":1734},{"level":778},[1735],{"text":1736,"type":747},"Boxing Can Be Low-Impact",{"type":762,"attrs":1738},{"id":1665,"body":1739},[1740],{"url":1741,"_uid":1742,"image":1743,"component":1675,"copyright_details":1747},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1744,"alt":1745,"name":7,"focus":48,"title":1745,"filename":1746,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":743,"content":1749},[1750,1752,1759],{"text":1751,"type":747},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1753,"type":747,"marks":1754},"shadowboxing",[1755],{"type":755,"attrs":1756},{"href":1757,"uuid":48,"anchor":48,"custom":1758,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1760,"type":747}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":776,"attrs":1762,"content":1763},{"level":778},[1764],{"text":1765,"type":747},"Kick Boring Cardio To The Curb",{"type":743,"content":1767},[1768],{"text":1769,"type":747},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":776,"attrs":1771,"content":1772},{"level":778},[1773],{"text":1121,"type":747},{"type":743,"content":1775},[1776,1777,1782],{"text":1125,"type":747},{"text":1127,"type":747,"marks":1778},[1779],{"type":755,"attrs":1780},{"href":1131,"uuid":48,"anchor":48,"custom":1781,"target":758,"linktype":13},{},{"text":1547,"type":747},{"type":743,"content":1784},[1785],{"text":1786,"type":747},"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":1788,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1793,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1789,"component":118,"meta_info":1790,"meta_title":7,"block_image":1791,"cover_image":1792,"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},[],[],"2022-12-12 00:00",{"_uid":1797,"title":1798,"plugin":43,"description":1799},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1801,"alt":1802,"name":7,"focus":48,"title":1802,"filename":1803,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1155],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1813,"created_at":1814,"published_at":1815,"updated_at":1816,"id":1817,"uuid":1818,"content":1819,"slug":2085,"full_slug":2086,"sort_by_date":48,"position":2087,"tag_list":2088,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2089,"first_published_at":1815,"release_id":48,"lang":60,"path":1158,"alternates":2090,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1820,"faqs":1821,"title":1813,"topic":1842,"author":1857,"content":1858,"category":2066,"schedule":2074,"component":1143,"meta_info":2075,"cover_image":2079,"description":2083,"contributors":2084},"21563324-6383-4226-86da-b9779cd26bde",[1822,1826,1830,1834,1838],{"_uid":1823,"answer":1824,"question":1825,"component":669},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1827,"answer":1828,"question":1829,"component":669},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1831,"answer":1832,"question":1833,"component":669},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1835,"answer":1836,"question":1837,"component":669},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1839,"answer":1840,"question":1841,"component":669},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1843,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1855,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1844,"component":39,"meta_info":1852,"block_image":1853,"cover_image":1854,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1845,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1850,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1851,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1846,"component":118,"meta_info":1847,"meta_title":7,"block_image":1848,"cover_image":1849,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":740,"content":1859},[1860,1873,1885,1890,1894,1928,1933,1937,1951,1978,1983,1987,2023,2040,2045,2049,2053,2063],{"type":743,"content":1861},[1862,1864,1871],{"text":1863,"type":747},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1865,"type":747,"marks":1866},"close-range",[1867],{"type":755,"attrs":1868},{"href":1869,"uuid":48,"anchor":48,"custom":1870,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1872,"type":747}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":762,"attrs":1874},{"id":1875,"body":1876},"52fa91c7-90bf-43d9-8857-79752817914b",[1877],{"url":1878,"_uid":1879,"image":1880,"component":1675,"copyright_details":1884},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1881,"alt":1882,"name":7,"focus":48,"title":1882,"filename":1883,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":776,"attrs":1886,"content":1887},{"level":778},[1888],{"text":1889,"type":747},"Rolling Punch Drill",{"type":743,"content":1891},[1892],{"text":1893,"type":747},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":800,"content":1895},[1896,1902,1908,1914],{"type":803,"content":1897},[1898],{"type":743,"content":1899},[1900],{"text":1901,"type":747},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":803,"content":1903},[1904],{"type":743,"content":1905},[1906],{"text":1907,"type":747},"Bend your knees until your thigh muscles are supporting your weight",{"type":803,"content":1909},[1910],{"type":743,"content":1911},[1912],{"text":1913,"type":747},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":803,"content":1915},[1916,1920],{"type":743,"content":1917},[1918],{"text":1919,"type":747},"Develop a steady rhythm, and then start mixing punches in",{"type":800,"content":1921},[1922],{"type":803,"content":1923},[1924],{"type":743,"content":1925},[1926],{"text":1927,"type":747},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":776,"attrs":1929,"content":1930},{"level":778},[1931],{"text":1932,"type":747},"Danger Close Drill",{"type":743,"content":1934},[1935],{"text":1936,"type":747},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":800,"content":1938},[1939,1945],{"type":803,"content":1940},[1941],{"type":743,"content":1942},[1943],{"text":1944,"type":747},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":803,"content":1946},[1947],{"type":743,"content":1948},[1949],{"text":1950,"type":747},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":743,"content":1952},[1953,1958,1960,1967,1969,1976],{"text":1954,"type":747,"marks":1955},"Key focus:",[1956],{"type":1957},"bold",{"text":1959,"type":747}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1961,"type":747,"marks":1962},"hooks",[1963],{"type":755,"attrs":1964},{"href":1965,"uuid":48,"anchor":48,"custom":1966,"target":758,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1968,"type":747}," and ",{"text":1970,"type":747,"marks":1971},"uppercuts",[1972],{"type":755,"attrs":1973},{"href":1974,"uuid":48,"anchor":48,"custom":1975,"target":758,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1977,"type":747},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":776,"attrs":1979,"content":1980},{"level":778},[1981],{"text":1982,"type":747},"Rolling Thunder Drill",{"type":743,"content":1984},[1985],{"text":1986,"type":747},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":800,"content":1988},[1989,2003,2017],{"type":803,"content":1990},[1991,1995],{"type":743,"content":1992},[1993],{"text":1994,"type":747},"On a heavy bag, set an interval of your choosing",{"type":800,"content":1996},[1997],{"type":803,"content":1998},[1999],{"type":743,"content":2000},[2001],{"text":2002,"type":747},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":803,"content":2004},[2005,2009],{"type":743,"content":2006},[2007],{"text":2008,"type":747},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":800,"content":2010},[2011],{"type":803,"content":2012},[2013],{"type":743,"content":2014},[2015],{"text":2016,"type":747},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":803,"content":2018},[2019],{"type":743,"content":2020},[2021],{"text":2022,"type":747},"Rest for 1 minute in between each round to recover",{"type":743,"content":2024},[2025,2029,2031,2038],{"text":2026,"type":747,"marks":2027},"Tip",[2028],{"type":1957},{"text":2030,"type":747},": Maintaining a calm and ",{"text":2032,"type":747,"marks":2033},"steady breath",[2034],{"type":755,"attrs":2035},{"href":2036,"uuid":48,"anchor":48,"custom":2037,"target":758,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2039,"type":747}," will help you establish your rhythm.",{"type":776,"attrs":2041,"content":2042},{"level":778},[2043],{"text":2044,"type":747},"Better, Faster, Stronger",{"type":743,"content":2046},[2047],{"text":2048,"type":747},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":776,"attrs":2050,"content":2051},{"level":778},[2052],{"text":1121,"type":747},{"type":743,"content":2054},[2055,2056,2062],{"text":1125,"type":747},{"text":1127,"type":747,"marks":2057},[2058],{"type":755,"attrs":2059},{"href":2060,"uuid":48,"anchor":48,"custom":2061,"target":758,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1547,"type":747},{"type":743,"content":2064},[2065],{"text":1551,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2067,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2072,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2073,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2068,"component":118,"meta_info":2069,"meta_title":7,"block_image":2070,"cover_image":2071,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2076,"title":2077,"plugin":43,"description":2078},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2080,"alt":2081,"name":7,"focus":48,"title":2081,"filename":2082,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1155],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2092,"created_at":2093,"published_at":2094,"updated_at":2095,"id":2096,"uuid":2097,"content":2098,"slug":2265,"full_slug":2266,"sort_by_date":48,"position":2267,"tag_list":2268,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2269,"first_published_at":2270,"release_id":48,"lang":60,"path":1158,"alternates":2271,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2099,"faqs":2100,"title":2117,"topic":2118,"author":2133,"content":2134,"category":2249,"schedule":2257,"component":1143,"meta_info":2258,"cover_image":2261,"description":2260,"contributors":2264},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2101,2105,2109,2113],{"_uid":2102,"answer":2103,"question":2104,"component":669},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2106,"answer":2107,"question":2108,"component":669},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2110,"answer":2111,"question":2112,"component":669},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2114,"answer":2115,"question":2116,"component":669},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2119,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2131,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2120,"component":39,"meta_info":2128,"block_image":2129,"cover_image":2130,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2121,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2126,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2127,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2122,"component":118,"meta_info":2123,"meta_title":7,"block_image":2124,"cover_image":2125,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":740,"content":2135},[2136,2147,2152,2157,2169,2172,2177,2188,2191,2196,2207,2211,2215,2220,2233,2237,2246],{"type":743,"content":2137},[2138,2140,2145],{"text":2139,"type":747},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1753,"type":747,"marks":2141},[2142],{"type":755,"attrs":2143},{"href":1757,"uuid":48,"anchor":48,"custom":2144,"target":758,"linktype":13},{},{"text":2146,"type":747}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":776,"attrs":2148,"content":2149},{"level":778},[2150],{"text":2151,"type":747},"Why You Should Practice Shadowboxing With Hand Weights",{"type":776,"attrs":2153,"content":2154},{"level":796},[2155],{"text":2156,"type":747},"1. Speed",{"type":762,"attrs":2158},{"id":2159,"body":2160},"58589914-3cf9-454d-8369-7218c807f59a",[2161],{"url":2162,"_uid":2163,"image":2164,"component":1675,"copyright_details":2168},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2165,"alt":2166,"name":7,"focus":48,"title":2166,"filename":2167,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":743,"content":2170},[2171],{"text":2107,"type":747},{"type":776,"attrs":2173,"content":2174},{"level":796},[2175],{"text":2176,"type":747},"2. Arm Endurance",{"type":762,"attrs":2178},{"id":2159,"body":2179},[2180],{"url":2181,"_uid":2182,"image":2183,"component":1675,"copyright_details":2187},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2184,"alt":2185,"name":7,"focus":48,"title":2185,"filename":2186,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":743,"content":2189},[2190],{"text":2111,"type":747},{"type":776,"attrs":2192,"content":2193},{"level":796},[2194],{"text":2195,"type":747},"3. Cardiovascular Conditioning",{"type":762,"attrs":2197},{"id":2159,"body":2198},[2199],{"url":2200,"_uid":2201,"image":2202,"component":1675,"copyright_details":2206},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2203,"alt":2204,"name":7,"focus":48,"title":2204,"filename":2205,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":743,"content":2208},[2209],{"text":2210,"type":747},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":743,"content":2212},[2213],{"text":2214,"type":747},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":776,"attrs":2216,"content":2217},{"level":778},[2218],{"text":2219,"type":747},"Amp Up Your Training",{"type":743,"content":2221},[2222,2224,2231],{"text":2223,"type":747},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2225,"type":747,"marks":2226},"FightCamp Facebook Community",[2227],{"type":755,"attrs":2228},{"href":2229,"uuid":48,"anchor":48,"custom":2230,"target":758,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2232,"type":747}," and let me know.",{"type":776,"attrs":2234,"content":2235},{"level":778},[2236],{"text":1121,"type":747},{"type":743,"content":2238},[2239,2240,2245],{"text":1125,"type":747},{"text":1127,"type":747,"marks":2241},[2242],{"type":755,"attrs":2243},{"href":1131,"uuid":48,"anchor":48,"custom":2244,"target":758,"linktype":13},{},{"text":1547,"type":747},{"type":743,"content":2247},[2248],{"text":1786,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2250,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2255,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2251,"component":118,"meta_info":2252,"meta_title":7,"block_image":2253,"cover_image":2254,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2259,"title":2117,"plugin":43,"description":2260},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2262,"alt":2092,"name":7,"focus":48,"title":2092,"filename":2263,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1155],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2273,"created_at":2274,"published_at":2275,"updated_at":2276,"id":2277,"uuid":2278,"content":2279,"slug":2606,"full_slug":2607,"sort_by_date":48,"position":2608,"tag_list":2609,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2610,"first_published_at":2275,"release_id":48,"lang":60,"path":1158,"alternates":2611,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2280,"faqs":2281,"title":2273,"topic":2330,"author":2345,"content":2346,"category":2589,"schedule":2597,"component":1143,"meta_info":2598,"cover_image":2602,"description":2601,"contributors":2605},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2282,2286,2290,2294,2298,2302,2306,2310,2314,2318,2322,2326],{"_uid":2283,"answer":2284,"question":2285,"component":669},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2287,"answer":2288,"question":2289,"component":669},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2291,"answer":2292,"question":2293,"component":669},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2295,"answer":2296,"question":2297,"component":669},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2299,"answer":2300,"question":2301,"component":669},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2303,"answer":2304,"question":2305,"component":669},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2307,"answer":2308,"question":2309,"component":669},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2311,"answer":2312,"question":2313,"component":669},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2315,"answer":2316,"question":2317,"component":669},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2319,"answer":2320,"question":2321,"component":669},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2323,"answer":2324,"question":2325,"component":669},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2327,"answer":2328,"question":2329,"component":669},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2331,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2343,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2332,"component":39,"meta_info":2340,"block_image":2341,"cover_image":2342,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2334,"component":118,"meta_info":2335,"meta_title":7,"block_image":2336,"cover_image":2337,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":740,"content":2347},[2348,2368,2380,2392,2397,2401,2412,2416,2430,2434,2439,2442,2446,2457,2468,2472,2475,2480,2491,2503,2507,2510,2515,2526,2530,2534,2538,2541,2546,2557,2561,2565,2569,2574,2578,2586],{"type":743,"content":2349},[2350,2352,2358,2360,2366],{"text":2351,"type":747},"Out of the ",{"text":2353,"type":747,"marks":2354},"six (6) basic punches",[2355],{"type":755,"attrs":2356},{"href":2357,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2359,"type":747}," in boxing, punch number one is the ",{"text":2361,"type":747,"marks":2362},"jab",[2363],{"type":755,"attrs":2364},{"href":2365,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2367,"type":747},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":743,"content":2369},[2370,2372,2378],{"text":2371,"type":747},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2373,"type":747,"marks":2374},"Coach PJ",[2375],{"type":755,"attrs":2376},{"href":2377,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2379,"type":747}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":762,"attrs":2381},{"id":2382,"body":2383},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2384],{"_uid":2385,"link":2386,"image":2388,"title":2390,"component":774},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2387,"linktype":13,"fieldtype":14,"cached_url":2387},"https://youtu.be/JM-8c3EqwZg",{"id":2389,"alt":2390,"name":7,"focus":48,"title":2390,"filename":2391,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":776,"attrs":2393,"content":2394},{"level":778},[2395],{"text":2396,"type":747},"5 Most Common Jab Mistakes",{"type":776,"attrs":2398,"content":2399},{"level":796},[2400],{"text":2293,"type":747},{"type":762,"attrs":2402},{"id":2382,"body":2403},[2404],{"url":2405,"_uid":2406,"image":2407,"component":1675,"copyright_details":2411},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2408,"alt":2409,"name":7,"focus":48,"title":2409,"filename":2410,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":743,"content":2413},[2414],{"text":2415,"type":747},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":800,"content":2417},[2418,2424],{"type":803,"content":2419},[2420],{"type":743,"content":2421},[2422],{"text":2423,"type":747},"While extending the arm to punch",{"type":803,"content":2425},[2426],{"type":743,"content":2427},[2428],{"text":2429,"type":747},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":743,"content":2431},[2432],{"text":2433,"type":747},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":776,"attrs":2435,"content":2436},{"level":796},[2437],{"text":2438,"type":747},"How To Fix It:",{"type":743,"content":2440},[2441],{"text":2296,"type":747},{"type":776,"attrs":2443,"content":2444},{"level":796},[2445],{"text":2301,"type":747},{"type":762,"attrs":2447},{"id":2382,"body":2448},[2449],{"url":2450,"_uid":2451,"image":2452,"component":1675,"copyright_details":2456},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2453,"alt":2454,"name":7,"focus":48,"title":2454,"filename":2455,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":743,"content":2458},[2459,2461,2466],{"text":2460,"type":747},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2462,"type":747,"marks":2463},"hook",[2464],{"type":755,"attrs":2465},{"href":1965,"uuid":48,"anchor":48,"target":758,"linktype":13},{"text":2467,"type":747}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":776,"attrs":2469,"content":2470},{"level":796},[2471],{"text":2438,"type":747},{"type":743,"content":2473},[2474],{"text":2304,"type":747},{"type":776,"attrs":2476,"content":2477},{"level":796},[2478],{"text":2479,"type":747},"3. Pushing the Jab",{"type":762,"attrs":2481},{"id":2382,"body":2482},[2483],{"url":2484,"_uid":2485,"image":2486,"component":1675,"copyright_details":2490},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2487,"alt":2488,"name":7,"focus":48,"title":2488,"filename":2489,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":743,"content":2492},[2493,2495,2501],{"text":2494,"type":747},"“Pushing the jab” means leaning into the punch. In your ",{"text":2496,"type":747,"marks":2497},"boxing stance",[2498],{"type":755,"attrs":2499},{"href":2500,"uuid":48,"anchor":48,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2502,"type":747},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":776,"attrs":2504,"content":2505},{"level":796},[2506],{"text":2438,"type":747},{"type":743,"content":2508},[2509],{"text":2312,"type":747},{"type":776,"attrs":2511,"content":2512},{"level":796},[2513],{"text":2514,"type":747},"4. Flaring Your Elbows",{"type":762,"attrs":2516},{"id":2382,"body":2517},[2518],{"url":2519,"_uid":2520,"image":2521,"component":1675,"copyright_details":2525},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2522,"alt":2523,"name":7,"focus":48,"title":2523,"filename":2524,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":743,"content":2527},[2528],{"text":2529,"type":747},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":743,"content":2531},[2532],{"text":2533,"type":747},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":776,"attrs":2535,"content":2536},{"level":796},[2537],{"text":2438,"type":747},{"type":743,"content":2539},[2540],{"text":2320,"type":747},{"type":776,"attrs":2542,"content":2543},{"level":796},[2544],{"text":2545,"type":747},"5. Not Jabbing Enough",{"type":762,"attrs":2547},{"id":2382,"body":2548},[2549],{"url":2550,"_uid":2551,"image":2552,"component":1675,"copyright_details":2556},{"id":7,"url":7,"linktype":1669,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2553,"alt":2554,"name":7,"focus":48,"title":2554,"filename":2555,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":743,"content":2558},[2559],{"text":2560,"type":747},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":776,"attrs":2562,"content":2563},{"level":796},[2564],{"text":2438,"type":747},{"type":743,"content":2566},[2567],{"text":2568,"type":747},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":776,"attrs":2570,"content":2571},{"level":778},[2572],{"text":2573,"type":747},"Keep On Jabbing",{"type":743,"content":2575},[2576],{"text":2577,"type":747},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":743,"content":2579},[2580,2581,2585],{"text":1125,"type":747},{"text":1127,"type":747,"marks":2582},[2583],{"type":755,"attrs":2584},{"href":1131,"uuid":48,"anchor":48,"target":758,"linktype":13},{"text":1547,"type":747},{"type":743,"content":2587},[2588],{"text":1786,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2590,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2595,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2596,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2591,"component":118,"meta_info":2592,"meta_title":7,"block_image":2593,"cover_image":2594,"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},[],[],"2022-12-06 00:00",{"_uid":2599,"title":2600,"plugin":43,"description":2601},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2603,"alt":2273,"name":7,"focus":48,"title":2273,"filename":2604,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1155],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2613,"created_at":2614,"published_at":2615,"updated_at":2616,"id":2617,"uuid":2618,"content":2619,"slug":3019,"full_slug":3020,"sort_by_date":48,"position":3021,"tag_list":3022,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":3023,"first_published_at":2615,"release_id":48,"lang":60,"path":1158,"alternates":3024,"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":2620,"faqs":2621,"title":2613,"topic":2630,"author":2645,"content":2646,"category":3000,"schedule":3008,"component":1143,"meta_info":3009,"cover_image":3013,"description":3017,"contributors":3018},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2622,2626],{"_uid":2623,"answer":2624,"question":2625,"component":669},"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":2627,"answer":2628,"question":2629,"component":669},"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":2631,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2643,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2632,"component":39,"meta_info":2640,"block_image":2641,"cover_image":2642,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2633,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2638,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2634,"component":118,"meta_info":2635,"meta_title":7,"block_image":2636,"cover_image":2637,"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":740,"content":2647},[2648,2653,2668,2682,2687,2691,2696,2700,2738,2742,2747,2751,2755,2760,2764,2769,2783,2787,2807,2812,2816,2820,2878,2883,2887,2891,2917,2931,2936,2940,2944,2970,2974,2979,2983,2987,2997],{"type":776,"attrs":2649,"content":2650},{"level":778},[2651],{"text":2652,"type":747},"How to Stay Motivated to Work Out",{"type":743,"content":2654},[2655,2657,2666],{"text":2656,"type":747},"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":2658,"type":747,"marks":2659},"New Year’s Resolutions",[2660,2664],{"type":755,"attrs":2661},{"href":2662,"uuid":48,"anchor":48,"custom":2663,"target":758,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":2665},"underline",{"text":2667,"type":747},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":743,"content":2669},[2670,2672,2680],{"text":2671,"type":747},"But what happens if you're looking for motivation to work out in the ",{"text":2673,"type":747,"marks":2674},"middle of summer",[2675,2679],{"type":755,"attrs":2676},{"href":2677,"uuid":48,"anchor":48,"custom":2678,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":2665},{"text":2681,"type":747}," 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":776,"attrs":2683,"content":2684},{"level":778},[2685],{"text":2686,"type":747},"Motivation vs. Determination",{"type":743,"content":2688},[2689],{"text":2690,"type":747},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":776,"attrs":2692,"content":2693},{"level":796},[2694],{"text":2695,"type":747},"Motivation",{"type":743,"content":2697},[2698],{"text":2699,"type":747},"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":800,"content":2701},[2702,2708,2714,2720,2726,2732],{"type":803,"content":2703},[2704],{"type":743,"content":2705},[2706],{"text":2707,"type":747},"Movies",{"type":803,"content":2709},[2710],{"type":743,"content":2711},[2712],{"text":2713,"type":747},"Books",{"type":803,"content":2715},[2716],{"type":743,"content":2717},[2718],{"text":2719,"type":747},"Quotes",{"type":803,"content":2721},[2722],{"type":743,"content":2723},[2724],{"text":2725,"type":747},"Speeches",{"type":803,"content":2727},[2728],{"type":743,"content":2729},[2730],{"text":2731,"type":747},"Social media posts",{"type":803,"content":2733},[2734],{"type":743,"content":2735},[2736],{"text":2737,"type":747},"Success stories",{"type":743,"content":2739},[2740],{"text":2741,"type":747},"These are things that essentially make you want to start something, like a workout.",{"type":776,"attrs":2743,"content":2744},{"level":796},[2745],{"text":2746,"type":747},"Determination",{"type":743,"content":2748},[2749],{"text":2750,"type":747},"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":743,"content":2752},[2753],{"text":2754,"type":747},"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":776,"attrs":2756,"content":2757},{"level":778},[2758],{"text":2759,"type":747},"Finding That Drive",{"type":743,"content":2761},[2762],{"text":2763,"type":747},"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":776,"attrs":2765,"content":2766},{"level":796},[2767],{"text":2768,"type":747},"Working Out at Home",{"type":743,"content":2770},[2771,2773,2781],{"text":2772,"type":747},"The wonderful thing about ",{"text":2774,"type":747,"marks":2775},"working out from home",[2776,2780],{"type":755,"attrs":2777},{"href":2778,"uuid":48,"anchor":48,"custom":2779,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":2665},{"text":2782,"type":747}," 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":743,"content":2784},[2785],{"text":2786,"type":747},"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":800,"content":2788},[2789,2795,2801],{"type":803,"content":2790},[2791],{"type":743,"content":2792},[2793],{"text":2794,"type":747},"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":803,"content":2796},[2797],{"type":743,"content":2798},[2799],{"text":2800,"type":747},"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":803,"content":2802},[2803],{"type":743,"content":2804},[2805],{"text":2806,"type":747},"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":776,"attrs":2808,"content":2809},{"level":796},[2810],{"text":2811,"type":747},"Staying Committed to Exercising Daily",{"type":743,"content":2813},[2814],{"text":2815,"type":747},"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":743,"content":2817},[2818],{"text":2819,"type":747},"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":800,"content":2821},[2822,2828,2834,2840,2852,2866],{"type":803,"content":2823},[2824],{"type":743,"content":2825},[2826],{"text":2827,"type":747},"Outdoor walks/hikes in nature",{"type":803,"content":2829},[2830],{"type":743,"content":2831},[2832],{"text":2833,"type":747},"Easy pace swims",{"type":803,"content":2835},[2836],{"type":743,"content":2837},[2838],{"text":2839,"type":747},"Sauna sessions",{"type":803,"content":2841},[2842],{"type":743,"content":2843},[2844],{"text":2845,"type":747,"marks":2846},"Low-intensity yoga",[2847,2851],{"type":755,"attrs":2848},{"href":2849,"uuid":48,"anchor":48,"custom":2850,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":2665},{"type":803,"content":2853},[2854],{"type":743,"content":2855},[2856,2864],{"text":2857,"type":747,"marks":2858},"Mobility work",[2859,2863],{"type":755,"attrs":2860},{"href":2861,"uuid":48,"anchor":48,"custom":2862,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":2665},{"text":2865,"type":747}," ",{"type":803,"content":2867},[2868],{"type":743,"content":2869},[2870],{"text":2871,"type":747,"marks":2872},"Stretching",[2873,2877],{"type":755,"attrs":2874},{"href":2875,"uuid":48,"anchor":48,"custom":2876,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":2665},{"type":776,"attrs":2879,"content":2880},{"level":796},[2881],{"text":2882,"type":747},"Morning Workouts Before Starting the Day",{"type":743,"content":2884},[2885],{"text":2886,"type":747},"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":743,"content":2888},[2889],{"text":2890,"type":747},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":800,"content":2892},[2893,2899,2905,2911],{"type":803,"content":2894},[2895],{"type":743,"content":2896},[2897],{"text":2898,"type":747},"Turning off electronics the last hour",{"type":803,"content":2900},[2901],{"type":743,"content":2902},[2903],{"text":2904,"type":747},"Sleeping in a blacked-out environment",{"type":803,"content":2906},[2907],{"type":743,"content":2908},[2909],{"text":2910,"type":747},"Getting to bed at the same time each night",{"type":803,"content":2912},[2913],{"type":743,"content":2914},[2915],{"text":2916,"type":747},"Set out your workout clothes the night before",{"type":743,"content":2918},[2919,2921,2929],{"text":2920,"type":747},"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":2922,"type":747,"marks":2923},"H.I.I.T. session",[2924,2928],{"type":755,"attrs":2925},{"href":2926,"uuid":48,"anchor":48,"custom":2927,"target":758,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":2665},{"text":2930,"type":747},".",{"type":776,"attrs":2932,"content":2933},{"level":796},[2934],{"text":2935,"type":747},"End-of-Day Workouts",{"type":743,"content":2937},[2938],{"text":2939,"type":747},"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":743,"content":2941},[2942],{"text":2943,"type":747},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":800,"content":2945},[2946,2958,2964],{"type":803,"content":2947},[2948],{"type":743,"content":2949},[2950,2952,2956],{"text":2951,"type":747},"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":2953,"type":747,"marks":2954},"“why” ",[2955],{"type":1427},{"text":2957,"type":747},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":803,"content":2959},[2960],{"type":743,"content":2961},[2962],{"text":2963,"type":747},"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":803,"content":2965},[2966],{"type":743,"content":2967},[2968],{"text":2969,"type":747},"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":743,"content":2971},[2972],{"text":2973,"type":747},"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":776,"attrs":2975,"content":2976},{"level":778},[2977],{"text":2978,"type":747},"Plan Then Execute",{"type":743,"content":2980},[2981],{"text":2982,"type":747},"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":776,"attrs":2984,"content":2985},{"level":778},[2986],{"text":1121,"type":747},{"type":743,"content":2988},[2989,2990,2996],{"text":1125,"type":747},{"text":1127,"type":747,"marks":2991},[2992,2995],{"type":755,"attrs":2993},{"href":1131,"uuid":48,"anchor":48,"custom":2994,"target":758,"linktype":13},{},{"type":2665},{"text":1547,"type":747},{"type":743,"content":2998},[2999],{"text":1551,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3001,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3006,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3007,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3002,"component":118,"meta_info":3003,"meta_title":7,"block_image":3004,"cover_image":3005,"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":3010,"title":3011,"plugin":43,"description":3012},"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":3014,"alt":3015,"name":7,"focus":7,"title":3015,"filename":3016,"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,[1155],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1143,"created_at":3026,"published_at":3027,"updated_at":3028,"id":3029,"uuid":3030,"content":3031,"slug":1143,"full_slug":3052,"sort_by_date":48,"position":446,"tag_list":3053,"is_startpage":9,"parent_id":3054,"meta_data":48,"group_id":3055,"first_published_at":3056,"release_id":48,"lang":60,"path":7,"alternates":3057,"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":3032,"component":3033,"meta_info":3034,"custom_content_list":3036},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3035,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3037,3042,3047],{"_uid":3038,"label":3039,"value":3040,"dev_id":3041,"component":747},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3043,"label":3044,"value":3045,"dev_id":3046,"component":747},"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":3048,"label":3049,"value":3050,"dev_id":3051,"component":747},"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",[],1785892830467]