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Professional heavyweight boxers need to do a lot of weight training to maintain their muscle mass, as well as incorporate conditioning exercises to stay balanced and agile.","What is a heavyweight boxer?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8892181b-3707-4616-885e-4a0fdefeadb7","While weight training is an integral part of heavyweight boxing training, it is only one aspect. Heavyweights have more body mass than other weight classes. While this certainly helps to throw a powerful punch, it also creates challenges for maintaining endurance and flexibility. Heavyweight boxers need to work harder to maintain their stamina, balance, and agility. Here are the most important focal points at the core of heavyweight boxing conditioning: Cardio, Agility Drills, Weightlifting, Stretching (Dynamic and Static)","How do heavyweight boxers train?",{"_uid":676,"answer":677,"question":678,"component":670},"251a49de-6c01-4775-b96c-ac50ae72ee37","If you want to train like a heavyweight, be prepared for a serious workout before you even start heavyweight boxing drills on the bag. The best way to get an idea of how heavyweight boxers train is to try some common conditioning exercises that include dynamic and static stretching, weight training, cardio, and agility drills.","What is a heavyweight boxer workout?",{"_uid":680,"answer":681,"question":682,"component":670},"cd71459e-f9db-4938-abc2-091b381a1e68","Heavyweight boxers incorporate dynamic stretching into their warmup routines. Dynamic stretching is movement-based. It is designed to increase oxygen flow and loosen up the joints and muscles in preparation for training. Heavyweights need to be limber before they start any intense workout.","What kind of warmup do heavyweight boxers do?",{"_uid":684,"answer":685,"question":686,"component":670},"6e690f0e-76d5-4e34-9bb6-a36667fb1af2","Yes! Heavyweight boxers incorporate cardio into their exercise and training. Cardio can include exercises like swimming or cycling, but running is the most popular because of its convenience. Proper running form is important for all athletes, but especially heavyweight boxers. Having increased height and weight can lead to an asymmetrical running technique over long distances. Shorter, more intense bursts of movement can help heavyweights avoid losing form while reaching an optimal heart rate.","Do heavyweight boxers do cardio?",{"_uid":688,"answer":689,"question":690,"component":670},"2336d940-53f6-4b3e-9a09-7a7559f572f0","Yes, agility is necessary for heavyweight boxers (and all boxers) to achieve proper footwork. The ability to stay balanced and agile can make or break a fight and can help avoid injury. Exercises include jump rope, shadowboxing, and agility ladder drills.","Is agility important for heavyweight boxers?",{"_uid":692,"answer":693,"question":694,"component":670},"d18d1922-2bba-4ed0-a14a-6dd7be93194c","Absolutely! Lifting weights is important for increasing full-body strength. Heavyweight boxers will often focus on different core muscle groups (i.e. arms, legs) on different workout days to allow for more recovery time.","Do heavyweight boxers lift weights?",{"_uid":696,"answer":697,"question":698,"component":670},"c398f227-d20d-459a-ac25-b411151ff993","Heavyweight boxing workouts keep fighters performing at their best for multiple rounds in the ring. While weightlifting is a core part of training, it is equally important to incorporate conditioning exercises. A combination of endurance training, agility, and flexibility is necessary to use all that raw power to its full potential.","What is a heavyweight boxing workout?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":700,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":733,"full_slug":734,"sort_by_date":48,"position":635,"tag_list":735,"is_startpage":9,"parent_id":736,"meta_data":48,"group_id":737,"first_published_at":738,"release_id":48,"lang":60,"path":48,"alternates":739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":728,"social_link_youtube":729,"social_link_facebook":730,"social_link_linkedin":7,"social_link_instagram":731,"social_link_pinterest":732},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":725,"alt":715,"name":7,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":741,"content":742},"doc",[743,749,753,760,764,768,810,815,836,841,845,851,871,876,914,919,950,954,958,963,977,981,997,1001,1006,1044,1049,1075,1079,1083,1088,1126,1131,1163,1168,1202,1207,1232,1237,1241,1246,1295,1300,1324,1329,1354,1357,1362],{"type":744,"content":745},"paragraph",[746],{"text":747,"type":748},"No matter what weight class you might fall into, anyone can benefit from following a heavyweight boxer workout.","text",{"type":744,"content":750},[751],{"text":752,"type":748},"Heavyweights weigh in at 200 lbs. and up. Professional heavyweight boxers need to do a lot of weight training to maintain their muscle mass, as well as incorporate conditioning exercises to stay balanced and agile.",{"type":754,"attrs":755,"content":757},"heading",{"level":756},2,[758],{"text":759,"type":748},"How Do Heavyweight Boxers Train?",{"type":744,"content":761},[762],{"text":763,"type":748},"While weight training is an integral part of heavyweight boxing training, it is only one aspect. Heavyweights have more body mass than other weight classes. While this certainly helps to throw a powerful punch, it also creates challenges for maintaining endurance and flexibility. Heavyweight boxers need to work harder to maintain their stamina, balance, and agility.",{"type":744,"content":765},[766],{"text":767,"type":748},"Here are the most important focal points at the core of heavyweight boxing conditioning:",{"type":769,"content":770},"bullet_list",[771,778,784,790],{"type":772,"content":773},"list_item",[774],{"type":744,"content":775},[776],{"text":777,"type":748},"Cardio",{"type":772,"content":779},[780],{"type":744,"content":781},[782],{"text":783,"type":748},"Agility Drills",{"type":772,"content":785},[786],{"type":744,"content":787},[788],{"text":789,"type":748},"Weightlifting",{"type":772,"content":791},[792],{"type":744,"content":793},[794,796,802],{"text":795,"type":748},"Stretching ",{"text":797,"type":748,"marks":798}," ",[799],{"type":800,"attrs":801},"styled",{"class":7},{"text":803,"type":748,"marks":804},"(Dynamic and Static)",[805],{"type":806,"attrs":807},"link",{"href":808,"uuid":48,"anchor":48,"target":809,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches","_blank",{"type":754,"attrs":811,"content":812},{"level":756},[813],{"text":814,"type":748},"What Is a Heavyweight Boxer Workout?",{"type":744,"content":816},[817,819,823,829,834],{"text":818,"type":748},"If you want to train like a heavyweight, be prepared for a serious workout before you even start ",{"text":797,"type":748,"marks":820},[821],{"type":800,"attrs":822},{"class":7},{"text":824,"type":748,"marks":825},"heavyweight boxing drills",[826],{"type":806,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":809,"linktype":48},"https://www.youtube.com/watch?v=nRpL3SS8zrE",{"text":830,"type":748,"marks":831},"  ",[832],{"type":800,"attrs":833},{"class":7},{"text":835,"type":748},"on the bag. The best way to get an idea of how heavyweight boxers train is to try some common conditioning exercises that include dynamic and static stretching, weight training, cardio, and agility drills.",{"type":754,"attrs":837,"content":838},{"level":756},[839],{"text":840,"type":748},"Warmup (Dynamic Stretching)",{"type":744,"content":842},[843],{"text":844,"type":748},"Dynamic stretching is movement-based. It is designed to increase oxygen flow and loosen up the joints and muscles in preparation for training. Heavyweights need to be limber before they start any intense workout.",{"type":754,"attrs":846,"content":848},{"level":847},3,[849],{"text":850,"type":748},"High Knees",{"type":769,"content":852},[853,859,865],{"type":772,"content":854},[855],{"type":744,"content":856},[857],{"text":858,"type":748},"Begin jogging in place",{"type":772,"content":860},[861],{"type":744,"content":862},[863],{"text":864,"type":748},"Bring your knees up as close to your chest as you can",{"type":772,"content":866},[867],{"type":744,"content":868},[869],{"text":870,"type":748},"Continue for 60 seconds",{"type":754,"attrs":872,"content":873},{"level":847},[874],{"text":875,"type":748},"Hip Circles",{"type":769,"content":877},[878,884,890,896,902,908],{"type":772,"content":879},[880],{"type":744,"content":881},[882],{"text":883,"type":748},"Stand with your feet in line with your shoulders",{"type":772,"content":885},[886],{"type":744,"content":887},[888],{"text":889,"type":748},"Lift one knee up towards your chest",{"type":772,"content":891},[892],{"type":744,"content":893},[894],{"text":895,"type":748},"Rotate your leg at your hip out in a clockwise direction",{"type":772,"content":897},[898],{"type":744,"content":899},[900],{"text":901,"type":748},"Lower your leg and repeat with the opposite leg",{"type":772,"content":903},[904],{"type":744,"content":905},[906],{"text":907,"type":748},"Complete 10 repetitions with each leg",{"type":772,"content":909},[910],{"type":744,"content":911},[912],{"text":913,"type":748},"Repeat in a counterclockwise direction for 10 more repetitions with each leg",{"type":754,"attrs":915,"content":916},{"level":847},[917],{"text":918,"type":748},"Arm Circles",{"type":769,"content":920},[921,926,932,938,944],{"type":772,"content":922},[923],{"type":744,"content":924},[925],{"text":883,"type":748},{"type":772,"content":927},[928],{"type":744,"content":929},[930],{"text":931,"type":748},"Keep your elbows straight but not locked",{"type":772,"content":933},[934],{"type":744,"content":935},[936],{"text":937,"type":748},"Rotate at your shoulders to bring your arms up over your head, then back down behind you",{"type":772,"content":939},[940],{"type":744,"content":941},[942],{"text":943,"type":748},"Repeat for 60 seconds as you gradually extend your arms further for a better stretch",{"type":772,"content":945},[946],{"type":744,"content":947},[948],{"text":949,"type":748},"Switch the direction of your rotation for another 60 seconds",{"type":754,"attrs":951,"content":952},{"level":756},[953],{"text":777,"type":748},{"type":744,"content":955},[956],{"text":957,"type":748},"Cardio can include exercises like swimming or cycling, but running is the most popular because of its convenience. Proper running form is important for all athletes, but especially heavyweight boxers. Having increased height and weight can lead to an asymmetrical running technique over long distances. Shorter, more intense bursts of movement can help heavyweights avoid losing form while reaching an optimal heart rate.",{"type":754,"attrs":959,"content":960},{"level":847},[961],{"text":962,"type":748},"Running Drill",{"type":769,"content":964},[965,971],{"type":772,"content":966},[967],{"type":744,"content":968},[969],{"text":970,"type":748},"One (1) mile jog at a moderate pace, focusing on form",{"type":772,"content":972},[973],{"type":744,"content":974},[975],{"text":976,"type":748},"Four (4) 200-meter sprints with 60 seconds of rest between",{"type":754,"attrs":978,"content":979},{"level":756},[980],{"text":783,"type":748},{"type":744,"content":982},[983,985,989,995],{"text":984,"type":748},"Agility is necessary to achieve proper footwork, which is critical for heavyweight boxers. The ability to stay balanced and agile can make or break a fight and can help avoid injury. Exercises include jump rope, shadowboxing, and ",{"text":797,"type":748,"marks":986},[987],{"type":800,"attrs":988},{"class":7},{"text":990,"type":748,"marks":991},"agility ladder drills",[992],{"type":806,"attrs":993},{"href":994,"uuid":48,"anchor":48,"target":809,"linktype":48},"https://www.youtube.com/watch?v=ocBuyKOtLnQ",{"text":996,"type":748},".",{"type":744,"content":998},[999],{"text":1000,"type":748},"If you don’t have an agility ladder, you can use tape, rope, or string to layout a ladder shape on the floor. If you’re outside on the pavement, you can even draw a ladder in chalk. A standard agility ladder is around 15 feet long, 20 inches wide, with around 15 inches between each rung.",{"type":754,"attrs":1002,"content":1003},{"level":847},[1004],{"text":1005,"type":748},"Agility Ladder Crossovers",{"type":769,"content":1007},[1008,1014,1020,1026,1032,1038],{"type":772,"content":1009},[1010],{"type":744,"content":1011},[1012],{"text":1013,"type":748},"Stand to the right side of the first square",{"type":772,"content":1015},[1016],{"type":744,"content":1017},[1018],{"text":1019,"type":748},"Cross your right foot over your left into the square",{"type":772,"content":1021},[1022],{"type":744,"content":1023},[1024],{"text":1025,"type":748},"Bring your left foot behind and step to the other side of the ladder",{"type":772,"content":1027},[1028],{"type":744,"content":1029},[1030],{"text":1031,"type":748},"Take your right foot out to stand fully on the left side of the ladder",{"type":772,"content":1033},[1034],{"type":744,"content":1035},[1036],{"text":1037,"type":748},"Start crossing your left foot over your right, this time to step into the second square",{"type":772,"content":1039},[1040],{"type":744,"content":1041},[1042],{"text":1043,"type":748},"Repeat down the ladder",{"type":754,"attrs":1045,"content":1046},{"level":847},[1047],{"text":1048,"type":748},"Agility Ladder Ins and Outs",{"type":769,"content":1050},[1051,1057,1063,1069],{"type":772,"content":1052},[1053],{"type":744,"content":1054},[1055],{"text":1056,"type":748},"Stand at one end of the ladder, facing lengthwise",{"type":772,"content":1058},[1059],{"type":744,"content":1060},[1061],{"text":1062,"type":748},"Step into the first square with your right foot, then your left",{"type":772,"content":1064},[1065],{"type":744,"content":1066},[1067],{"text":1068,"type":748},"Step your right foot out of the square to the right side, followed by your left foot to the left side",{"type":772,"content":1070},[1071],{"type":744,"content":1072},[1073],{"text":1074,"type":748},"Repeat with the remaining squares as you continue down the ladder",{"type":754,"attrs":1076,"content":1077},{"level":756},[1078],{"text":789,"type":748},{"type":744,"content":1080},[1081],{"text":1082,"type":748},"Lifting weights is important for increasing full-body strength. Heavyweight boxers will often focus on different core muscle groups (i.e. arms, legs) on different workout days to allow for more recovery time. This is an example of what arm and shoulder day might look like.",{"type":754,"attrs":1084,"content":1085},{"level":847},[1086],{"text":1087,"type":748},"Bicep Curls",{"type":769,"content":1089},[1090,1096,1102,1108,1114,1120],{"type":772,"content":1091},[1092],{"type":744,"content":1093},[1094],{"text":1095,"type":748},"Stand with a weight in each hand, palms outwards, arms at your sides",{"type":772,"content":1097},[1098],{"type":744,"content":1099},[1100],{"text":1101,"type":748},"Bending at the elbow, bring one weight up towards your shoulder",{"type":772,"content":1103},[1104],{"type":744,"content":1105},[1106],{"text":1107,"type":748},"Lower the weight and repeat with the opposite arm",{"type":772,"content":1109},[1110],{"type":744,"content":1111},[1112],{"text":1113,"type":748},"Continue alternating for 10 reps each side",{"type":772,"content":1115},[1116],{"type":744,"content":1117},[1118],{"text":1119,"type":748},"Rest for 60 seconds",{"type":772,"content":1121},[1122],{"type":744,"content":1123},[1124],{"text":1125,"type":748},"Repeat for two more sets of 10 reps",{"type":754,"attrs":1127,"content":1128},{"level":847},[1129],{"text":1130,"type":748},"Overhead Tricep Extension",{"type":769,"content":1132},[1133,1139,1145,1151,1157],{"type":772,"content":1134},[1135],{"type":744,"content":1136},[1137],{"text":1138,"type":748},"Stand holding a weight with both hands behind your head",{"type":772,"content":1140},[1141],{"type":744,"content":1142},[1143],{"text":1144,"type":748},"Start with your elbows bent at 90 degrees",{"type":772,"content":1146},[1147],{"type":744,"content":1148},[1149],{"text":1150,"type":748},"Straighten your elbows, extending your arms upwards",{"type":772,"content":1152},[1153],{"type":744,"content":1154},[1155],{"text":1156,"type":748},"Lower the weight back behind you",{"type":772,"content":1158},[1159],{"type":744,"content":1160},[1161],{"text":1162,"type":748},"Repeat for 3 sets of 10 repetitions",{"type":754,"attrs":1164,"content":1165},{"level":847},[1166],{"text":1167,"type":748},"Hammer Curls",{"type":769,"content":1169},[1170,1176,1181,1186,1191,1196],{"type":772,"content":1171},[1172],{"type":744,"content":1173},[1174],{"text":1175,"type":748},"Stand with a weight in each hand, palms facing inwards, arms at your sides",{"type":772,"content":1177},[1178],{"type":744,"content":1179},[1180],{"text":1101,"type":748},{"type":772,"content":1182},[1183],{"type":744,"content":1184},[1185],{"text":1107,"type":748},{"type":772,"content":1187},[1188],{"type":744,"content":1189},[1190],{"text":1113,"type":748},{"type":772,"content":1192},[1193],{"type":744,"content":1194},[1195],{"text":1119,"type":748},{"type":772,"content":1197},[1198],{"type":744,"content":1199},[1200],{"text":1201,"type":748},"Repeat two more sets of 10 reps",{"type":754,"attrs":1203,"content":1204},{"level":847},[1205],{"text":1206,"type":748},"Side Lateral Raises",{"type":769,"content":1208},[1209,1215,1221,1226],{"type":772,"content":1210},[1211],{"type":744,"content":1212},[1213],{"text":1214,"type":748},"Stand with a weight in each hand, knuckles facing away from you, arms at your sides",{"type":772,"content":1216},[1217],{"type":744,"content":1218},[1219],{"text":1220,"type":748},"Lift from the shoulder, bringing the weight up until your arm is perpendicular to your body",{"type":772,"content":1222},[1223],{"type":744,"content":1224},[1225],{"text":1107,"type":748},{"type":772,"content":1227},[1228],{"type":744,"content":1229},[1230],{"text":1231,"type":748},"Alternate for 3 sets of 10 reps on each side",{"type":754,"attrs":1233,"content":1234},{"level":756},[1235],{"text":1236,"type":748},"Cool Down (Static Stretching)",{"type":744,"content":1238},[1239],{"text":1240,"type":748},"The best time to stretch the muscles is when they are sufficiently warmed up. This also helps the body cool down after an intense workout.",{"type":754,"attrs":1242,"content":1243},{"level":847},[1244],{"text":1245,"type":748},"Lunges with Torso Twist",{"type":769,"content":1247},[1248,1253,1259,1265,1271,1277,1283,1289],{"type":772,"content":1249},[1250],{"type":744,"content":1251},[1252],{"text":883,"type":748},{"type":772,"content":1254},[1255],{"type":744,"content":1256},[1257],{"text":1258,"type":748},"Take one long step forward with your right leg, bending your rear knee towards the ground",{"type":772,"content":1260},[1261],{"type":744,"content":1262},[1263],{"text":1264,"type":748},"Sink into your stance as low as you can without letting your left knee touch the ground",{"type":772,"content":1266},[1267],{"type":744,"content":1268},[1269],{"text":1270,"type":748},"Twist to your right and extend your right arm back to loosen up your core",{"type":772,"content":1272},[1273],{"type":744,"content":1274},[1275],{"text":1276,"type":748},"Straighten your torso and bring your forward foot back to a standing position",{"type":772,"content":1278},[1279],{"type":744,"content":1280},[1281],{"text":1282,"type":748},"Repeat with the left leg, twisting to your left side",{"type":772,"content":1284},[1285],{"type":744,"content":1286},[1287],{"text":1288,"type":748},"Hold for 30 seconds",{"type":772,"content":1290},[1291],{"type":744,"content":1292},[1293],{"text":1294,"type":748},"Alternate and hold for another 30 seconds",{"type":754,"attrs":1296,"content":1297},{"level":847},[1298],{"text":1299,"type":748},"Chest and Shoulder Stretch",{"type":769,"content":1301},[1302,1307,1313,1319],{"type":772,"content":1303},[1304],{"type":744,"content":1305},[1306],{"text":883,"type":748},{"type":772,"content":1308},[1309],{"type":744,"content":1310},[1311],{"text":1312,"type":748},"Reach your arms back behind you and clasp your fingers together",{"type":772,"content":1314},[1315],{"type":744,"content":1316},[1317],{"text":1318,"type":748},"Pull your arms upwards at the shoulders as far as you can until you feel the stretch",{"type":772,"content":1320},[1321],{"type":744,"content":1322},[1323],{"text":1288,"type":748},{"type":754,"attrs":1325,"content":1326},{"level":847},[1327],{"text":1328,"type":748},"Cobra Stretch",{"type":769,"content":1330},[1331,1337,1343,1349],{"type":772,"content":1332},[1333],{"type":744,"content":1334},[1335],{"text":1336,"type":748},"Lay flat on the ground facing down",{"type":772,"content":1338},[1339],{"type":744,"content":1340},[1341],{"text":1342,"type":748},"Place your palms flat on the ground next to your shoulders, elbows bent",{"type":772,"content":1344},[1345],{"type":744,"content":1346},[1347],{"text":1348,"type":748},"Keeping your hips on the ground, lift your torso using your arms",{"type":772,"content":1350},[1351],{"type":744,"content":1352},[1353],{"text":1288,"type":748},{"type":744,"content":1355},[1356],{"text":697,"type":748},{"type":754,"attrs":1358,"content":1359},{"level":847},[1360],{"text":1361,"type":748},"Related Articles",{"type":744,"content":1363},[1364,1370,1372,1378,1379,1385,1386,1392,1393,1399,1400,1406,1407,1413,1414,1420,1421],{"text":1365,"type":748,"marks":1366},"The COMPLETE Beginner’s Guide to Training Like a Boxer",[1367],{"type":806,"attrs":1368},{"href":1369,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":1371},"hard_break",{"text":1373,"type":748,"marks":1374},"What Equipment Do You Need to Start Boxing?",[1375],{"type":806,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-equipment-do-you-need-to-start-boxing",{"type":1371},{"text":1380,"type":748,"marks":1381},"Boxing Workouts for Beginners with Punching (Heavy) Bag",[1382],{"type":806,"attrs":1383},{"href":1384,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-workouts-beginners-punching-heavy-bag",{"type":1371},{"text":1387,"type":748,"marks":1388},"30-Minute At-Home Boxing Workout For Beginners",[1389],{"type":806,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-at-home-boxing-workout-for-beginners",{"type":1371},{"text":1394,"type":748,"marks":1395},"Five (5) At Home Boxing Workouts for Beginners You Can Stream For FREE",[1396],{"type":806,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":1371},{"text":1401,"type":748,"marks":1402},"3-Round Heavy Bag Boxing Workout For Beginners",[1403],{"type":806,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{"type":1371},{"text":1408,"type":748,"marks":1409},"15 Minute At-Home Boxing Workout For Beginners",[1410],{"type":806,"attrs":1411},{"href":1412,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/15-minute-at-home-boxing-workout-for-beginners-600x900",{"type":1371},{"text":1415,"type":748,"marks":1416},"What Is a Heavyweight Boxer?",[1417],{"type":806,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-is-a-heavyweight-boxer",{"type":1371},{"text":1422,"type":748,"marks":1423},"How To Train Like a Heavyweight Boxer",[1424],{"type":806,"attrs":1425},{"href":1426,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-heavyweight-boxer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1429,"component":118,"meta_info":1430,"meta_title":7,"block_image":1431,"cover_image":1432,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-01-25 00:00","article",{"_uid":1438,"title":657,"plugin":43,"description":1439},"9337ede9-a527-4f15-9351-a5301eddd657","Do you want to train like a heavyweight boxer? Challenge yourself with this BEGINNER HEAVYWEIGHT BOXER workout: stretching, cardio. weightlifting, and agility.",{"id":1441,"alt":657,"name":7,"focus":48,"title":657,"filename":1442,"copyright":7,"fieldtype":50},3402889,"https://a.storyblok.com/f/115220/2400x990/cfa857e524/at-home-heavyweight-boxer-workout-for-beginners.jpg",[],"at-home-heavyweight-boxer-workout-for-beginners","blogs/at-home-heavyweight-boxer-workout-for-beginners",-1240,[],60887917,"8dd43ab7-eb83-43e5-8ea7-d16388609647","2021-01-25T01:58:00.000Z",[],["Reactive",1453],[1454,1613,1789,2115,2344,2758],{"name":1455,"created_at":1456,"published_at":1457,"updated_at":1458,"id":1459,"uuid":1460,"content":1461,"slug":1605,"full_slug":1606,"sort_by_date":48,"position":1607,"tag_list":1608,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":1610,"first_published_at":1457,"release_id":48,"lang":60,"path":1611,"alternates":1612,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1462,"faqs":1463,"title":1455,"topic":1480,"author":1495,"content":1496,"category":1589,"schedule":1597,"component":1436,"meta_info":1598,"cover_image":1601,"description":1600,"contributors":1604},"96d7fcda-e3db-4f35-935d-fd195032b834",[1464,1468,1472,1476],{"_uid":1465,"answer":1466,"question":1467,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1469,"answer":1470,"question":1471,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1473,"answer":1474,"question":1475,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1477,"answer":1478,"question":1479,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1481,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1493,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1482,"component":39,"meta_info":1490,"block_image":1491,"cover_image":1492,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1483,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1488,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1489,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1484,"component":118,"meta_info":1485,"meta_title":7,"block_image":1486,"cover_image":1487,"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":741,"content":1497},[1498,1520,1525,1528,1533,1536,1541,1563,1568,1572,1585],{"type":744,"content":1499},[1500,1502,1509,1511,1518],{"text":1501,"type":748},"Boxing is a sport about ",{"text":1503,"type":748,"marks":1504},"range",[1505],{"type":806,"attrs":1506},{"href":1507,"uuid":48,"anchor":48,"custom":1508,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1510,"type":748}," and ",{"text":1512,"type":748,"marks":1513},"distance",[1514],{"type":806,"attrs":1515},{"href":1516,"uuid":48,"anchor":48,"custom":1517,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1519,"type":748},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":754,"attrs":1521,"content":1522},{"level":756},[1523],{"text":1524,"type":748},"Step Behind The Jab",{"type":744,"content":1526},[1527],{"text":1470,"type":748},{"type":754,"attrs":1529,"content":1530},{"level":756},[1531],{"text":1532,"type":748},"Front Foot Defense",{"type":744,"content":1534},[1535],{"text":1474,"type":748},{"type":754,"attrs":1537,"content":1538},{"level":756},[1539],{"text":1540,"type":748},"Cutting Off The Ring",{"type":744,"content":1542},[1543,1545,1552,1554,1561],{"text":1544,"type":748},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1546,"type":748,"marks":1547},"outside fighter",[1548],{"type":806,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"custom":1551,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1553,"type":748},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1555,"type":748,"marks":1556},"jab",[1557],{"type":806,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1562,"type":748}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":754,"attrs":1564,"content":1565},{"level":756},[1566],{"text":1567,"type":748},"The Takeaway",{"type":744,"content":1569},[1570],{"text":1571,"type":748},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":744,"content":1573},[1574,1576,1583],{"text":1575,"type":748},"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":1577,"type":748,"marks":1578},"FightCamp",[1579],{"type":806,"attrs":1580},{"href":1581,"uuid":48,"anchor":48,"custom":1582,"target":809,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1584,"type":748}," 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":744,"content":1586},[1587],{"text":1588,"type":748},"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":1590,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1595,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1596,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1591,"component":118,"meta_info":1592,"meta_title":7,"block_image":1593,"cover_image":1594,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1599,"title":1455,"plugin":43,"description":1600},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1602,"alt":1455,"name":7,"focus":48,"title":1455,"filename":1603,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1609],"featured","9fda1453-7f76-4309-80d2-f9cc385e2e83","training/{{story.slug}}",[],{"name":1614,"created_at":1615,"published_at":1616,"updated_at":1617,"id":1618,"uuid":1619,"content":1620,"slug":1783,"full_slug":1784,"sort_by_date":48,"position":1785,"tag_list":1786,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":1787,"first_published_at":1616,"release_id":48,"lang":60,"path":1611,"alternates":1788,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1621,"faqs":1622,"title":1614,"topic":1639,"author":1495,"content":1654,"category":1764,"schedule":1772,"component":1436,"meta_info":1773,"cover_image":1777,"description":1781,"contributors":1782},"52144e3e-d0cf-4037-a459-fad9641f4053",[1623,1627,1631,1635],{"_uid":1624,"answer":1625,"question":1626,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1628,"answer":1629,"question":1630,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1632,"answer":1633,"question":1634,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1636,"answer":1637,"question":1638,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1640,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1652,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1641,"component":39,"meta_info":1649,"block_image":1650,"cover_image":1651,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1642,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1647,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1643,"component":118,"meta_info":1644,"meta_title":7,"block_image":1645,"cover_image":1646,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":741,"content":1655},[1656,1660,1665,1670,1683,1687,1692,1696,1701,1711,1716,1729,1734,1747,1752,1761],{"type":744,"content":1657},[1658],{"text":1659,"type":748},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":754,"attrs":1661,"content":1662},{"level":756},[1663],{"text":1664,"type":748},"4 Ways To Tire Out Your Opponent",{"type":754,"attrs":1666,"content":1667},{"level":847},[1668],{"text":1669,"type":748},"A Consistent Body Attack",{"type":744,"content":1671},[1672,1674,1681],{"text":1673,"type":748},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1675,"type":748,"marks":1676},"opponent’s body",[1677],{"type":806,"attrs":1678},{"href":1679,"uuid":48,"anchor":48,"custom":1680,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1682,"type":748},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":744,"content":1684},[1685],{"text":1686,"type":748},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":754,"attrs":1688,"content":1689},{"level":847},[1690],{"text":1691,"type":748},"Constant Pressure",{"type":744,"content":1693},[1694],{"text":1695,"type":748},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":754,"attrs":1697,"content":1698},{"level":847},[1699],{"text":1700,"type":748},"Cut Off the Ring ",{"type":744,"content":1702},[1703,1709],{"text":1704,"type":748,"marks":1705},"Cutting off the space",[1706],{"type":806,"attrs":1707},{"href":1516,"uuid":48,"anchor":48,"custom":1708,"target":809,"linktype":13},{},{"text":1710,"type":748}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":754,"attrs":1712,"content":1713},{"level":847},[1714],{"text":1715,"type":748},"Attack the Arms",{"type":744,"content":1717},[1718,1720,1727],{"text":1719,"type":748},"This is a favorite trick of ",{"text":1721,"type":748,"marks":1722},"Canelo Alvarez",[1723],{"type":806,"attrs":1724},{"href":1725,"uuid":48,"anchor":48,"custom":1726,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1728,"type":748}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":754,"attrs":1730,"content":1731},{"level":756},[1732],{"text":1733,"type":748},"Sapping Their Strength",{"type":744,"content":1735},[1736,1738,1745],{"text":1737,"type":748},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1739,"type":748,"marks":1740},"Mike Tyson",[1741],{"type":806,"attrs":1742},{"href":1743,"uuid":48,"anchor":48,"custom":1744,"target":809,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1746,"type":748}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":754,"attrs":1748,"content":1749},{"level":756},[1750],{"text":1751,"type":748},"Train Like a Fighter",{"type":744,"content":1753},[1754,1755,1760],{"text":1575,"type":748},{"text":1577,"type":748,"marks":1756},[1757],{"type":806,"attrs":1758},{"href":1581,"uuid":48,"anchor":48,"custom":1759,"target":809,"linktype":13},{},{"text":1584,"type":748},{"type":744,"content":1762},[1763],{"text":1588,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1765,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1770,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1771,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1766,"component":118,"meta_info":1767,"meta_title":7,"block_image":1768,"cover_image":1769,"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},[],[],"2022-12-13 00:00",{"_uid":1774,"title":1775,"plugin":43,"description":1776},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1778,"alt":1779,"name":7,"focus":48,"title":1779,"filename":1780,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1609],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1790,"created_at":1791,"published_at":1792,"updated_at":1793,"id":1794,"uuid":1795,"content":1796,"slug":2109,"full_slug":2110,"sort_by_date":48,"position":2111,"tag_list":2112,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2113,"first_published_at":1792,"release_id":48,"lang":60,"path":1611,"alternates":2114,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1797,"faqs":1798,"title":1790,"topic":1831,"author":1846,"content":1847,"category":2091,"schedule":2099,"component":1436,"meta_info":2100,"cover_image":2104,"description":2103,"contributors":2108},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1799,1803,1807,1811,1815,1819,1823,1827],{"_uid":1800,"answer":1801,"question":1802,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1804,"answer":1805,"question":1806,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1808,"answer":1809,"question":1810,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1812,"answer":1813,"question":1814,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1816,"answer":1817,"question":1818,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1820,"answer":1821,"question":1822,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1824,"answer":1825,"question":1826,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1828,"answer":1829,"question":1830,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1832,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1844,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1845,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1833,"component":39,"meta_info":1841,"block_image":1842,"cover_image":1843,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1834,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1839,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1840,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1835,"component":118,"meta_info":1836,"meta_title":7,"block_image":1837,"cover_image":1838,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":741,"content":1848},[1849,1869,1873,1877,1882,1886,1901,1921,1925,1935,1938,1943,1954,1974,1979,1989,2017,2022,2032,2044,2049,2076,2080,2088],{"type":744,"content":1850},[1851,1853,1859,1861,1867],{"text":1852,"type":748},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1854,"type":748,"marks":1855},"over two hours each day",[1856],{"type":806,"attrs":1857},{"href":1858,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1860,"type":748}," on social media. The ",{"text":1862,"type":748,"marks":1863},"CDC",[1864],{"type":806,"attrs":1865},{"href":1866,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1868,"type":748}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":744,"content":1870},[1871],{"text":1872,"type":748},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":744,"content":1874},[1875],{"text":1876,"type":748},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":754,"attrs":1878,"content":1879},{"level":756},[1880],{"text":1881,"type":748},"Benefits of a 30-Minute Boxing Workout",{"type":754,"attrs":1883,"content":1884},{"level":847},[1885],{"text":1810,"type":748},{"type":1887,"attrs":1888},"blok",{"id":1889,"body":1890},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1891],{"url":1892,"_uid":1894,"image":1895,"component":1899,"copyright_details":1900},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1896,"alt":1897,"name":7,"focus":48,"title":1897,"filename":1898,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png","content_image",[],{"type":744,"content":1902},[1903,1905,1911,1913,1919],{"text":1904,"type":748},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. 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Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. 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Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1994,"type":748,"marks":1995},"prevent age-related cognitive decline",[1996],{"type":806,"attrs":1997},{"href":1998,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2000,"type":748},". Studies have also shown that as little as ",{"text":2002,"type":748,"marks":2003},"15 minutes per day",[2004],{"type":806,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2008,"type":748}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2010,"type":748,"marks":2011},"regulate your emotional well-being",[2012],{"type":806,"attrs":2013},{"href":2014,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2016,"type":748}," over time with consistent workouts.",{"type":754,"attrs":2018,"content":2019},{"level":847},[2020],{"text":2021,"type":748},"Convenience",{"type":1887,"attrs":2023},{"id":1889,"body":2024},[2025],{"url":2026,"_uid":2027,"image":2028,"component":1899,"copyright_details":2031},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2029,"alt":1897,"name":7,"focus":48,"title":1897,"filename":2030,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":744,"content":2033},[2034,2036,2042],{"text":2035,"type":748},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2037,"type":748,"marks":2038},"boxing training at home",[2039],{"type":806,"attrs":2040},{"href":2041,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2043,"type":748},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":754,"attrs":2045,"content":2046},{"level":756},[2047],{"text":2048,"type":748},"30-Minute Throwdown",{"type":744,"content":2050},[2051,2053,2059,2061,2067,2069,2074],{"text":2052,"type":748},"You can start getting all the benefits of ",{"text":2054,"type":748,"marks":2055},"boxing at home",[2056],{"type":806,"attrs":2057},{"href":2058,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2060,"type":748}," with no equipment at all. ",{"text":2062,"type":748,"marks":2063},"Shadowboxing",[2064],{"type":806,"attrs":2065},{"href":2066,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2068,"type":748}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1906,"type":748,"marks":2070},[2071],{"type":806,"attrs":2072},{"href":2073,"uuid":48,"anchor":48,"target":809,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2075,"type":748}," to your home gym can be life-changing.",{"type":754,"attrs":2077,"content":2078},{"level":756},[2079],{"text":1751,"type":748},{"type":744,"content":2081},[2082,2083,2087],{"text":1575,"type":748},{"text":1577,"type":748,"marks":2084},[2085],{"type":806,"attrs":2086},{"href":1581,"uuid":48,"anchor":48,"target":809,"linktype":13},{"text":1584,"type":748},{"type":744,"content":2089},[2090],{"text":1588,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2092,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2097,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2098,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2093,"component":118,"meta_info":2094,"meta_title":7,"block_image":2095,"cover_image":2096,"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},[],[],"2022-12-05 00:00",{"_uid":2101,"title":2102,"plugin":43,"description":2103},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2105,"alt":2106,"name":7,"focus":48,"title":2106,"filename":2107,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1609],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2116,"created_at":2117,"published_at":2118,"updated_at":2119,"id":2120,"uuid":2121,"content":2122,"slug":2337,"full_slug":2338,"sort_by_date":48,"position":2339,"tag_list":2340,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2341,"first_published_at":2342,"release_id":48,"lang":60,"path":1611,"alternates":2343,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2123,"faqs":2124,"title":2116,"topic":2141,"author":2156,"content":2157,"category":2321,"schedule":2329,"component":1436,"meta_info":2330,"cover_image":2333,"description":2332,"contributors":2336},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2125,2129,2133,2137],{"_uid":2126,"answer":2127,"question":2128,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2130,"answer":2131,"question":2132,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2134,"answer":2135,"question":2136,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2138,"answer":2139,"question":2140,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2142,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2154,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2155,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2143,"component":39,"meta_info":2151,"block_image":2152,"cover_image":2153,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2144,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2149,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2145,"component":118,"meta_info":2146,"meta_title":7,"block_image":2147,"cover_image":2148,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":741,"content":2158},[2159,2172,2185,2190,2194,2204,2208,2213,2217,2221,2227,2237,2250,2255,2266,2269,2279,2280,2285,2298,2309,2318],{"type":744,"content":2160},[2161,2163,2170],{"text":2162,"type":748},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2164,"type":748,"marks":2165},"Aaron Swenson",[2166],{"type":806,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2171,"type":748}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1887,"attrs":2173},{"id":2174,"body":2175},"0a18151c-90cf-40c6-926a-b258a15847a9",[2176],{"_uid":2177,"link":2178,"image":2180,"title":2182,"component":2184},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2179,"linktype":13,"fieldtype":14,"cached_url":2179},"https://youtu.be/oMc52QTWo1A",{"id":2181,"alt":2182,"name":7,"focus":48,"title":2182,"filename":2183,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":754,"attrs":2186,"content":2187},{"level":756},[2188],{"text":2189,"type":748},"The Rebellious Age",{"type":744,"content":2191},[2192],{"text":2193,"type":748},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1887,"attrs":2195},{"id":2174,"body":2196},[2197],{"url":2198,"_uid":2199,"image":2200,"component":1899,"copyright_details":2203},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2201,"alt":2164,"name":7,"focus":48,"title":2164,"filename":2202,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":744,"content":2205},[2206],{"text":2207,"type":748},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":754,"attrs":2209,"content":2210},{"level":756},[2211],{"text":2212,"type":748},"It’s Time To Spar",{"type":744,"content":2214},[2215],{"text":2216,"type":748},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":744,"content":2218},[2219],{"text":2220,"type":748},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":754,"attrs":2222,"content":2223},{"level":756},[2224,2226],{"text":2225,"type":748},"Humbling Experience and A New Life Path",{"type":1371},{"type":1887,"attrs":2228},{"id":2174,"body":2229},[2230],{"url":2231,"_uid":2232,"image":2233,"component":1899,"copyright_details":2236},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2234,"alt":2164,"name":7,"focus":48,"title":2164,"filename":2235,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":744,"content":2238},[2239,2241,2248],{"text":2240,"type":748},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2242,"type":748,"marks":2243},"body shot",[2244],{"type":806,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2249,"type":748}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":754,"attrs":2251,"content":2252},{"level":756},[2253,2254],{"text":2140,"type":748},{"type":1371},{"type":1887,"attrs":2256},{"id":2174,"body":2257},[2258],{"url":2259,"_uid":2260,"image":2261,"component":1899,"copyright_details":2265},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2262,"alt":2263,"name":7,"focus":48,"title":2263,"filename":2264,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":744,"content":2267},[2268],{"text":2139,"type":748},{"type":1887,"attrs":2270},{"id":2271,"body":2272},"ce079800-7842-415f-8625-1c76bcc86c9f",[2273],{"_uid":2274,"text":2275,"image":2276,"author":2277,"component":2278},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":744},{"type":754,"attrs":2281,"content":2282},{"level":756},[2283],{"text":2284,"type":748},"Inspirational FightCamp Trainers",{"type":744,"content":2286},[2287,2289,2296],{"text":2288,"type":748},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2290,"type":748,"marks":2291},"FightCamp Trainers",[2292],{"type":806,"attrs":2293},{"href":2294,"uuid":48,"anchor":48,"custom":2295,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2297,"type":748}," have you covered.",{"type":1887,"attrs":2299},{"id":2174,"body":2300},[2301],{"url":2302,"_uid":2303,"image":2304,"component":1899,"copyright_details":2308},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2305,"alt":2306,"name":7,"focus":48,"title":2306,"filename":2307,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":744,"content":2310},[2311,2312,2317],{"text":1575,"type":748},{"text":1577,"type":748,"marks":2313},[2314],{"type":806,"attrs":2315},{"href":1581,"uuid":48,"anchor":48,"custom":2316,"target":809,"linktype":13},{},{"text":1584,"type":748},{"type":744,"content":2319},[2320],{"text":1588,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2322,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2327,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2323,"component":118,"meta_info":2324,"meta_title":7,"block_image":2325,"cover_image":2326,"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":2331,"title":2116,"plugin":43,"description":2332},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2334,"alt":2116,"name":7,"focus":48,"title":2116,"filename":2335,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1609],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2345,"created_at":2346,"published_at":2347,"updated_at":2348,"id":2349,"uuid":2350,"content":2351,"slug":2751,"full_slug":2752,"sort_by_date":48,"position":2753,"tag_list":2754,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2755,"first_published_at":2756,"release_id":48,"lang":60,"path":1611,"alternates":2757,"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":2352,"faqs":2353,"title":2345,"topic":2358,"author":2373,"content":2374,"category":2732,"schedule":2740,"component":1436,"meta_info":2741,"cover_image":2745,"description":2749,"contributors":2750},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2354],{"_uid":2355,"answer":2356,"question":2357,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2359,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2371,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2360,"component":39,"meta_info":2368,"block_image":2369,"cover_image":2370,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2361,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2366,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2362,"component":118,"meta_info":2363,"meta_title":7,"block_image":2364,"cover_image":2365,"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":741,"content":2375},[2376,2380,2384,2388,2401,2433,2437,2442,2446,2450,2455,2459,2479,2484,2488,2514,2518,2523,2527,2547,2552,2556,2576,2581,2585,2616,2621,2624,2644,2649,2653,2673,2678,2682,2702,2715,2720,2729],{"type":744,"content":2377},[2378],{"text":2379,"type":748},"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":744,"content":2381},[2382],{"text":2383,"type":748},"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":744,"content":2385},[2386],{"text":2387,"type":748},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":744,"content":2389},[2390,2392,2399],{"text":2391,"type":748},"With consistent resistance training and ",{"text":2393,"type":748,"marks":2394},"healthy nutrition",[2395],{"type":806,"attrs":2396},{"href":2397,"uuid":48,"anchor":48,"custom":2398,"target":809,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2400,"type":748},", women can develop strong arm muscles that will empower you to:",{"type":769,"content":2402},[2403,2409,2415,2421,2427],{"type":772,"content":2404},[2405],{"type":744,"content":2406},[2407],{"text":2408,"type":748},"Throw a solid punch",{"type":772,"content":2410},[2411],{"type":744,"content":2412},[2413],{"text":2414,"type":748},"Carry your kids or fur babies",{"type":772,"content":2416},[2417],{"type":744,"content":2418},[2419],{"text":2420,"type":748},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":772,"content":2422},[2423],{"type":744,"content":2424},[2425],{"text":2426,"type":748},"Feel confident in every tank top and sleeveless dress",{"type":772,"content":2428},[2429],{"type":744,"content":2430},[2431],{"text":2432,"type":748},"Haul all those bags from the car to the house in one trip ",{"type":744,"content":2434},[2435],{"text":2436,"type":748},"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":754,"attrs":2438,"content":2439},{"level":756},[2440],{"text":2441,"type":748},"Arm Exercises for Women",{"type":744,"content":2443},[2444],{"text":2445,"type":748},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":744,"content":2447},[2448],{"text":2449,"type":748},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":754,"attrs":2451,"content":2452},{"level":847},[2453],{"text":2454,"type":748},"1. Plank With Bicep Curl",{"type":744,"content":2456},[2457],{"text":2458,"type":748},"Target Muscles: Biceps & Core",{"type":769,"content":2460},[2461,2467,2473],{"type":772,"content":2462},[2463],{"type":744,"content":2464},[2465],{"text":2466,"type":748},"Begin in plank position, holding two dumbbells on the floor",{"type":772,"content":2468},[2469],{"type":744,"content":2470},[2471],{"text":2472,"type":748},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":772,"content":2474},[2475],{"type":744,"content":2476},[2477],{"text":2478,"type":748},"Maintain plank position and repeat with the other arm",{"type":754,"attrs":2480,"content":2481},{"level":847},[2482],{"text":2483,"type":748},"2. Overhead Tricep Extension",{"type":744,"content":2485},[2486],{"text":2487,"type":748},"Target Muscles: Triceps",{"type":769,"content":2489},[2490,2496,2502,2508],{"type":772,"content":2491},[2492],{"type":744,"content":2493},[2494],{"text":2495,"type":748},"Hold the weight overhead with both hands",{"type":772,"content":2497},[2498],{"type":744,"content":2499},[2500],{"text":2501,"type":748},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":772,"content":2503},[2504],{"type":744,"content":2505},[2506],{"text":2507,"type":748},"Straighten your elbows and extend the weight overhead",{"type":772,"content":2509},[2510],{"type":744,"content":2511},[2512],{"text":2513,"type":748},"Hold the fully extended position for a moment, then repeat slowly",{"type":744,"content":2515},[2516],{"text":2517,"type":748},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":754,"attrs":2519,"content":2520},{"level":847},[2521],{"text":2522,"type":748},"3. Upright Row ",{"type":744,"content":2524},[2525],{"text":2526,"type":748},"Target Muscles: Traps & Deltoids",{"type":769,"content":2528},[2529,2535,2541],{"type":772,"content":2530},[2531],{"type":744,"content":2532},[2533],{"text":2534,"type":748},"Begin standing with your feet hip-width apart",{"type":772,"content":2536},[2537],{"type":744,"content":2538},[2539],{"text":2540,"type":748},"Lift your barbell or dumbbells straight up toward your chin",{"type":772,"content":2542},[2543],{"type":744,"content":2544},[2545],{"text":2546,"type":748},"Pause at the top of the lift, lower, and repeat",{"type":754,"attrs":2548,"content":2549},{"level":847},[2550],{"text":2551,"type":748},"4. Lateral Arm Raise",{"type":744,"content":2553},[2554],{"text":2555,"type":748},"Target Muscles: Triceps & Shoulders",{"type":769,"content":2557},[2558,2564,2570],{"type":772,"content":2559},[2560],{"type":744,"content":2561},[2562],{"text":2563,"type":748},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":772,"content":2565},[2566],{"type":744,"content":2567},[2568],{"text":2569,"type":748},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":772,"content":2571},[2572],{"type":744,"content":2573},[2574],{"text":2575,"type":748},"Lower and repeat",{"type":754,"attrs":2577,"content":2578},{"level":847},[2579],{"text":2580,"type":748},"5. Dumbbell Bench Press",{"type":744,"content":2582},[2583],{"text":2584,"type":748},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":769,"content":2586},[2587,2593,2599,2610],{"type":772,"content":2588},[2589],{"type":744,"content":2590},[2591],{"text":2592,"type":748},"Begin laying on a bench with your feet flat on the floor",{"type":772,"content":2594},[2595],{"type":744,"content":2596},[2597],{"text":2598,"type":748},"Lift the dumbbells to chest height, with your hands facing forward",{"type":772,"content":2600},[2601],{"type":744,"content":2602},[2603,2605],{"text":2604,"type":748},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2606,"type":748,"marks":2607},"(don’t let the dumbbells touch)",[2608],{"type":2609},"italic",{"type":772,"content":2611},[2612],{"type":744,"content":2613},[2614],{"text":2615,"type":748},"Lower your arms and repeat",{"type":754,"attrs":2617,"content":2618},{"level":847},[2619],{"text":2620,"type":748},"6. Tricep Dips",{"type":744,"content":2622},[2623],{"text":2487,"type":748},{"type":769,"content":2625},[2626,2632,2638],{"type":772,"content":2627},[2628],{"type":744,"content":2629},[2630],{"text":2631,"type":748},"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":772,"content":2633},[2634],{"type":744,"content":2635},[2636],{"text":2637,"type":748},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":772,"content":2639},[2640],{"type":744,"content":2641},[2642],{"text":2643,"type":748},"Push yourself back up until your arms are almost straight, and repeat",{"type":754,"attrs":2645,"content":2646},{"level":847},[2647],{"text":2648,"type":748},"7. Decline Push-Up",{"type":744,"content":2650},[2651],{"text":2652,"type":748},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":769,"content":2654},[2655,2661,2667],{"type":772,"content":2656},[2657],{"type":744,"content":2658},[2659],{"text":2660,"type":748},"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":772,"content":2662},[2663],{"type":744,"content":2664},[2665],{"text":2666,"type":748},"Brace your core and glutes, and lower yourself down into a push-up",{"type":772,"content":2668},[2669],{"type":744,"content":2670},[2671],{"text":2672,"type":748},"Extend your elbows to push yourself up, and repeat",{"type":754,"attrs":2674,"content":2675},{"level":847},[2676],{"text":2677,"type":748},"8. Diamond Push-Up",{"type":744,"content":2679},[2680],{"text":2681,"type":748},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":769,"content":2683},[2684,2690,2696],{"type":772,"content":2685},[2686],{"type":744,"content":2687},[2688],{"text":2689,"type":748},"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":772,"content":2691},[2692],{"type":744,"content":2693},[2694],{"text":2695,"type":748},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":772,"content":2697},[2698],{"type":744,"content":2699},[2700],{"text":2701,"type":748},"Push yourself back up and repeat",{"type":744,"content":2703},[2704,2706,2713],{"text":2705,"type":748},"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":2707,"type":748,"marks":2708},"FightCamp Community",[2709],{"type":806,"attrs":2710},{"href":2711,"uuid":48,"anchor":48,"custom":2712,"target":809,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2714,"type":748}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":754,"attrs":2716,"content":2717},{"level":756},[2718],{"text":2719,"type":748},"Train Like a Woman",{"type":744,"content":2721},[2722,2723,2728],{"text":1575,"type":748},{"text":1577,"type":748,"marks":2724},[2725],{"type":806,"attrs":2726},{"href":1581,"uuid":48,"anchor":48,"custom":2727,"target":809,"linktype":13},{},{"text":1584,"type":748},{"type":744,"content":2730},[2731],{"text":1588,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2733,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2738,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2734,"component":118,"meta_info":2735,"meta_title":7,"block_image":2736,"cover_image":2737,"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":2742,"title":2743,"plugin":43,"description":2744},"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":2746,"alt":2747,"name":7,"focus":7,"title":2747,"filename":2748,"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,[1609],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2759,"created_at":2760,"published_at":2761,"updated_at":2762,"id":2763,"uuid":2764,"content":2765,"slug":2983,"full_slug":2984,"sort_by_date":48,"position":2985,"tag_list":2986,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2987,"first_published_at":2988,"release_id":48,"lang":60,"path":1611,"alternates":2989,"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":2766,"faqs":2767,"title":2759,"topic":2788,"author":2373,"content":2803,"category":2965,"schedule":2973,"component":1436,"meta_info":2974,"cover_image":2978,"description":2977,"contributors":2982},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2768,2772,2776,2780,2784],{"_uid":2769,"answer":2770,"question":2771,"component":670},"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":2773,"answer":2774,"question":2775,"component":670},"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":2777,"answer":2778,"question":2779,"component":670},"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":2781,"answer":2782,"question":2783,"component":670},"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":2785,"answer":2786,"question":2787,"component":670},"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":2789,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2801,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2802,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2790,"component":39,"meta_info":2798,"block_image":2799,"cover_image":2800,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2791,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2796,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2797,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2792,"component":118,"meta_info":2793,"meta_title":7,"block_image":2794,"cover_image":2795,"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":741,"content":2804},[2805,2809,2813,2817,2830,2834,2838,2843,2855,2868,2873,2884,2888,2910,2915,2926,2939,2944,2948,2952,2961],{"type":744,"content":2806},[2807],{"text":2808,"type":748},"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":744,"content":2810},[2811],{"text":2812,"type":748},"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":754,"attrs":2814,"content":2815},{"level":756},[2816],{"text":2771,"type":748},{"type":744,"content":2818},[2819,2821,2828],{"text":2820,"type":748},"According to the ",{"text":2822,"type":748,"marks":2823},"Mayo Clinic",[2824],{"type":806,"attrs":2825},{"href":2826,"uuid":48,"anchor":48,"custom":2827,"target":809,"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":2829,"type":748},", 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":744,"content":2831},[2832],{"text":2833,"type":748},"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":744,"content":2835},[2836],{"text":2837,"type":748},"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":754,"attrs":2839,"content":2840},{"level":756},[2841],{"text":2842,"type":748},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1887,"attrs":2844},{"id":2845,"body":2846},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2847],{"url":2848,"_uid":2849,"image":2850,"component":1899,"copyright_details":2854},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2851,"alt":2852,"name":7,"focus":48,"title":2852,"filename":2853,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":744,"content":2856},[2857,2859,2866],{"text":2858,"type":748},"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":2860,"type":748,"marks":2861},"burn more calories",[2862],{"type":806,"attrs":2863},{"href":2864,"uuid":48,"anchor":48,"custom":2865,"target":809,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2867,"type":748}," even after you’re done working out.",{"type":754,"attrs":2869,"content":2870},{"level":756},[2871],{"text":2872,"type":748},"Kickboxing Is A Full Body Workout",{"type":1887,"attrs":2874},{"id":2845,"body":2875},[2876],{"url":2877,"_uid":2878,"image":2879,"component":1899,"copyright_details":2883},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2880,"alt":2881,"name":7,"focus":48,"title":2881,"filename":2882,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":744,"content":2885},[2886],{"text":2887,"type":748},"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":744,"content":2889},[2890,2892,2899,2901,2908],{"text":2891,"type":748},"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":2893,"type":748,"marks":2894},"all-level lower body workout",[2895],{"type":806,"attrs":2896},{"href":2897,"uuid":48,"anchor":48,"custom":2898,"target":809,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2900,"type":748}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2902,"type":748,"marks":2903},"upper body workout",[2904],{"type":806,"attrs":2905},{"href":2906,"uuid":48,"anchor":48,"custom":2907,"target":809,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2909,"type":748}," led by Flo Master.",{"type":754,"attrs":2911,"content":2912},{"level":756},[2913],{"text":2914,"type":748},"Boxing Can Be Low-Impact",{"type":1887,"attrs":2916},{"id":2845,"body":2917},[2918],{"url":2919,"_uid":2920,"image":2921,"component":1899,"copyright_details":2925},{"id":7,"url":7,"linktype":1893,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2922,"alt":2923,"name":7,"focus":48,"title":2923,"filename":2924,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":744,"content":2927},[2928,2930,2937],{"text":2929,"type":748},"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":2931,"type":748,"marks":2932},"shadowboxing",[2933],{"type":806,"attrs":2934},{"href":2935,"uuid":48,"anchor":48,"custom":2936,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2938,"type":748}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":754,"attrs":2940,"content":2941},{"level":756},[2942],{"text":2943,"type":748},"Kick Boring Cardio To The Curb",{"type":744,"content":2945},[2946],{"text":2947,"type":748},"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":754,"attrs":2949,"content":2950},{"level":756},[2951],{"text":1751,"type":748},{"type":744,"content":2953},[2954,2955,2960],{"text":1575,"type":748},{"text":1577,"type":748,"marks":2956},[2957],{"type":806,"attrs":2958},{"href":1581,"uuid":48,"anchor":48,"custom":2959,"target":809,"linktype":13},{},{"text":1584,"type":748},{"type":744,"content":2962},[2963],{"text":2964,"type":748},"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":2966,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2971,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2972,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2967,"component":118,"meta_info":2968,"meta_title":7,"block_image":2969,"cover_image":2970,"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":2975,"title":2976,"plugin":43,"description":2977},"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":2979,"alt":2980,"name":7,"focus":48,"title":2980,"filename":2981,"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,[1609],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1436,"created_at":2991,"published_at":2992,"updated_at":2993,"id":2994,"uuid":2995,"content":2996,"slug":1436,"full_slug":3017,"sort_by_date":48,"position":446,"tag_list":3018,"is_startpage":9,"parent_id":3019,"meta_data":48,"group_id":3020,"first_published_at":3021,"release_id":48,"lang":60,"path":7,"alternates":3022,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2997,"component":2998,"meta_info":2999,"custom_content_list":3001},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3000,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3002,3007,3012],{"_uid":3003,"label":3004,"value":3005,"dev_id":3006,"component":748},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3008,"label":3009,"value":3010,"dev_id":3011,"component":748},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3013,"label":3014,"value":3015,"dev_id":3016,"component":748},"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",[],1786402790326]