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For anyone seeking an exercise program that is super effective and enjoyable, look no further than boxing training. In addition to being a full-body workout, women’s boxing can offer an amazing confidence boost. Learning to throw a powerful punch with accuracy is incredibly empowering.","Is boxing good for females?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4c6f5cf0-0bef-4f18-8a31-d511b402ae30","Women's boxing will increase strength, coordination, endurance, and confidence. Women's boxing will decrease stress and anxiety.","What are the benefits of women's boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"00e20ded-d6bc-4a34-9c40-6dc4a79f8be7","Boxing is a full-body workout that will strengthen and tone the muscles as well as improve balance, coordination, and stamina. Continued boxing training is incredibly beneficial for the heart and the bones, and it increases the body’s resting metabolic rate – meaning that you are burning calories more efficiently even at rest. One of the most-loved benefits of boxing is its impact on mental health. When it comes to obliterating stress and reducing overall anxiety, boxing is an unbeatable workout for women.","What does boxing do to a woman's body?",{"_uid":680,"answer":681,"question":682,"component":670},"724955c3-d3be-46f4-b2ae-a570e88932e6","Boxing training for women and men is not fundamentally different. Like all exercise, how you approach your boxing workout depends on your fitness, experience, and time. That said, women train for boxing however they feel comfortable based on their skill level and time allowance.","How do women train for boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":684,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":717,"full_slug":718,"sort_by_date":48,"position":635,"tag_list":719,"is_startpage":9,"parent_id":720,"meta_data":48,"group_id":721,"first_published_at":722,"release_id":48,"lang":60,"path":48,"alternates":723,"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":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":712,"social_link_youtube":713,"social_link_facebook":714,"social_link_linkedin":7,"social_link_instagram":715,"social_link_pinterest":716},"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":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"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":725,"content":726},"doc",[727,733,737,744,748,752,759,787,793,807,812,816,820,825,828,833,837,842,848,868,873,899,904,924,929,934,966,971,1003,1007,1012,1037,1042,1047,1061,1066,1086,1091,1111,1115,1119,1123,1128],{"type":728,"content":729},"paragraph",[730],{"text":731,"type":732},"Boxing training is the ideal workout for everyone, especially women. Boxing is a full-body workout that benefits the body and mind.","text",{"type":728,"content":734},[735],{"text":736,"type":732},"Here we’ll look at some of the common questions many women have about boxing training and try an intense 20-minute workout that will get you hooked.",{"type":738,"attrs":739,"content":741},"heading",{"level":740},2,[742],{"text":743,"type":732},"Is Boxing Good For Females?",{"type":728,"content":745},[746],{"text":747,"type":732},"Yes, boxing is excellent for females. For anyone seeking an exercise program that is super effective and enjoyable, look no further than boxing training.",{"type":728,"content":749},[750],{"text":751,"type":732},"In addition to being a full-body workout, women’s boxing can offer an amazing confidence boost. Learning to throw a powerful punch with accuracy is incredibly empowering.",{"type":728,"content":753},[754],{"text":755,"type":732,"marks":756},"Women’s boxing will INCREASE:",[757],{"type":758},"bold",{"type":760,"content":761},"bullet_list",[762,769,775,781],{"type":763,"content":764},"list_item",[765],{"type":728,"content":766},[767],{"text":768,"type":732},"Strength",{"type":763,"content":770},[771],{"type":728,"content":772},[773],{"text":774,"type":732},"Coordination",{"type":763,"content":776},[777],{"type":728,"content":778},[779],{"text":780,"type":732},"Endurance",{"type":763,"content":782},[783],{"type":728,"content":784},[785],{"text":786,"type":732},"Confidence",{"type":728,"content":788},[789],{"text":790,"type":732,"marks":791},"Women’s boxing will DECREASE:",[792],{"type":758},{"type":760,"content":794},[795,801],{"type":763,"content":796},[797],{"type":728,"content":798},[799],{"text":800,"type":732},"Stress",{"type":763,"content":802},[803],{"type":728,"content":804},[805],{"text":806,"type":732},"Anxiety",{"type":738,"attrs":808,"content":809},{"level":740},[810],{"text":811,"type":732},"What Does Boxing Do To a Woman’s Body?",{"type":728,"content":813},[814],{"text":815,"type":732},"Boxing is a full-body workout that will strengthen and tone the muscles as well as improve balance, coordination, and stamina.",{"type":728,"content":817},[818],{"text":819,"type":732},"Continued boxing training is incredibly beneficial for the heart and the bones, and it increases the body’s resting metabolic rate – meaning that you are burning calories more efficiently even at rest. One of the most-loved benefits of boxing is its impact on mental health. When it comes to obliterating stress and reducing overall anxiety, boxing is an unbeatable workout for women.",{"type":738,"attrs":821,"content":822},{"level":740},[823],{"text":824,"type":732},"How Do Women Train For Boxing?",{"type":728,"content":826},[827],{"text":681,"type":732},{"type":738,"attrs":829,"content":830},{"level":740},[831],{"text":832,"type":732},"The Workout",{"type":728,"content":834},[835],{"text":836,"type":732},"To get a sense of the variety and full-body intensity of boxing training, try this 20-minute beginner boxing workout for women:",{"type":738,"attrs":838,"content":839},{"level":740},[840],{"text":841,"type":732},"Warm-Up (5 minutes)",{"type":738,"attrs":843,"content":845},{"level":844},3,[846],{"text":847,"type":732},"Jumping Jacks (2 minutes)",{"type":760,"content":849},[850,856,862],{"type":763,"content":851},[852],{"type":728,"content":853},[854],{"text":855,"type":732},"Stand with knees slightly bent and arms at your sides",{"type":763,"content":857},[858],{"type":728,"content":859},[860],{"text":861,"type":732},"As you jump, raise your arms over your head and spread your legs shoulder width apart",{"type":763,"content":863},[864],{"type":728,"content":865},[866],{"text":867,"type":732},"Jump back to the starting position and repeat for 2 minutes",{"type":738,"attrs":869,"content":870},{"level":844},[871],{"text":872,"type":732},"Mountain Climbers (60 seconds)",{"type":760,"content":874},[875,881,887,893],{"type":763,"content":876},[877],{"type":728,"content":878},[879],{"text":880,"type":732},"Place your hands on the floor keeping your arms straight in line with your shoulders",{"type":763,"content":882},[883],{"type":728,"content":884},[885],{"text":886,"type":732},"Balance on your toes with your legs outstretched",{"type":763,"content":888},[889],{"type":728,"content":890},[891],{"text":892,"type":732},"Bring your left knee towards your chest as far as you can then extend it again and repeat with the right leg",{"type":763,"content":894},[895],{"type":728,"content":896},[897],{"text":898,"type":732},"Continue to alternate legs for 60 seconds",{"type":738,"attrs":900,"content":901},{"level":844},[902],{"text":903,"type":732},"Arm Circles (2 minutes)",{"type":760,"content":905},[906,912,918],{"type":763,"content":907},[908],{"type":728,"content":909},[910],{"text":911,"type":732},"Stand straight with your arms at your sides",{"type":763,"content":913},[914],{"type":728,"content":915},[916],{"text":917,"type":732},"Rotate at the shoulder to bring both arms outstretched in front, all the way up over your head and behind you, back to the starting position",{"type":763,"content":919},[920],{"type":728,"content":921},[922],{"text":923,"type":732},"Continue for 60 seconds then switch direction for another 60 seconds",{"type":738,"attrs":925,"content":926},{"level":740},[927],{"text":928,"type":732},"Boxing Drills (10 minutes)",{"type":738,"attrs":930,"content":931},{"level":844},[932],{"text":933,"type":732},"Jab - 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remember to hydrate! Awesome job!",{"type":728,"content":1120},[1121],{"text":1122,"type":732},"Many women who try boxing quickly find that it is one of the easiest workouts to stick with because it is effective at increasing fitness and decreasing stress. You get an incredible workout in less time and have a blast doing it.",{"type":738,"attrs":1124,"content":1125},{"level":844},[1126],{"text":1127,"type":732},"Related Articles",{"type":728,"content":1129},[1130,1137,1139,1145,1146],{"text":1131,"type":732,"marks":1132},"6 BEST Boxing Resources For Women",[1133],{"type":1134,"attrs":1135},"link",{"href":1136,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":1138},"hard_break",{"text":1140,"type":732,"marks":1141},"Why Training Like a Boxer Gets You In Amazing Shape",[1142],{"type":1134,"attrs":1143},{"href":1144,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"type":1138},{"text":1147,"type":732,"marks":1148},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1149],{"type":1134,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1153,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1158,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1159,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1154,"component":118,"meta_info":1155,"meta_title":7,"block_image":1156,"cover_image":1157,"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},[],[],"2021-02-09 00:00","article",{"_uid":1163,"title":657,"plugin":43,"description":1164},"0c3c9e54-02b4-4e36-8e1d-5f58f328103f","Boxing is incredibly empowering for females as it builds strength and confidence. Try this 20 minute beginner boxing workout for women and feel stronger today!",{"id":1166,"alt":657,"name":7,"focus":48,"title":657,"filename":1167,"copyright":7,"fieldtype":50},3402894,"https://a.storyblok.com/f/115220/2400x990/632aac7870/20-minute-beginner-boxing-workout-for-women.jpg",[],"best-20-minute-beginner-boxing-workout-for-women","blogs/best-20-minute-beginner-boxing-workout-for-women",-1250,[],60887917,"af5574f9-28aa-48b3-8402-bf7f7c8410d8","2021-02-09T21:54:00.000Z",[],["Reactive",1178],[1179,1601,1928,2160,2338,2557],{"name":1180,"created_at":1181,"published_at":1182,"updated_at":1183,"id":1184,"uuid":1185,"content":1186,"slug":1592,"full_slug":1593,"sort_by_date":48,"position":1594,"tag_list":1595,"is_startpage":9,"parent_id":1173,"meta_data":48,"group_id":1597,"first_published_at":1598,"release_id":48,"lang":60,"path":1599,"alternates":1600,"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":1187,"faqs":1188,"title":1180,"topic":1193,"author":1208,"content":1209,"category":1573,"schedule":1581,"component":1161,"meta_info":1582,"cover_image":1586,"description":1590,"contributors":1591},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1189],{"_uid":1190,"answer":1191,"question":1192,"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":1194,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1206,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1207,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1195,"component":39,"meta_info":1203,"block_image":1204,"cover_image":1205,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1196,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1201,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1197,"component":118,"meta_info":1198,"meta_title":7,"block_image":1199,"cover_image":1200,"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":725,"content":1210},[1211,1215,1219,1223,1237,1269,1273,1278,1282,1286,1291,1295,1315,1320,1324,1350,1354,1359,1363,1383,1388,1392,1412,1417,1421,1452,1457,1460,1480,1485,1489,1509,1514,1518,1538,1551,1556,1569],{"type":728,"content":1212},[1213],{"text":1214,"type":732},"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":728,"content":1216},[1217],{"text":1218,"type":732},"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":728,"content":1220},[1221],{"text":1222,"type":732},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":728,"content":1224},[1225,1227,1235],{"text":1226,"type":732},"With consistent resistance training and ",{"text":1228,"type":732,"marks":1229},"healthy nutrition",[1230],{"type":1134,"attrs":1231},{"href":1232,"uuid":48,"anchor":48,"custom":1233,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},"_blank",{"text":1236,"type":732},", women can develop strong arm muscles that will empower you to:",{"type":760,"content":1238},[1239,1245,1251,1257,1263],{"type":763,"content":1240},[1241],{"type":728,"content":1242},[1243],{"text":1244,"type":732},"Throw a solid punch",{"type":763,"content":1246},[1247],{"type":728,"content":1248},[1249],{"text":1250,"type":732},"Carry your kids or fur babies",{"type":763,"content":1252},[1253],{"type":728,"content":1254},[1255],{"text":1256,"type":732},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":763,"content":1258},[1259],{"type":728,"content":1260},[1261],{"text":1262,"type":732},"Feel confident in every tank top and sleeveless dress",{"type":763,"content":1264},[1265],{"type":728,"content":1266},[1267],{"text":1268,"type":732},"Haul all those bags from the car to the house in one trip ",{"type":728,"content":1270},[1271],{"text":1272,"type":732},"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":738,"attrs":1274,"content":1275},{"level":740},[1276],{"text":1277,"type":732},"Arm Exercises for Women",{"type":728,"content":1279},[1280],{"text":1281,"type":732},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":728,"content":1283},[1284],{"text":1285,"type":732},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":738,"attrs":1287,"content":1288},{"level":844},[1289],{"text":1290,"type":732},"1. Plank With Bicep Curl",{"type":728,"content":1292},[1293],{"text":1294,"type":732},"Target Muscles: Biceps & Core",{"type":760,"content":1296},[1297,1303,1309],{"type":763,"content":1298},[1299],{"type":728,"content":1300},[1301],{"text":1302,"type":732},"Begin in plank position, holding two dumbbells on the floor",{"type":763,"content":1304},[1305],{"type":728,"content":1306},[1307],{"text":1308,"type":732},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":763,"content":1310},[1311],{"type":728,"content":1312},[1313],{"text":1314,"type":732},"Maintain plank position and repeat with the other arm",{"type":738,"attrs":1316,"content":1317},{"level":844},[1318],{"text":1319,"type":732},"2. Overhead Tricep Extension",{"type":728,"content":1321},[1322],{"text":1323,"type":732},"Target Muscles: Triceps",{"type":760,"content":1325},[1326,1332,1338,1344],{"type":763,"content":1327},[1328],{"type":728,"content":1329},[1330],{"text":1331,"type":732},"Hold the weight overhead with both hands",{"type":763,"content":1333},[1334],{"type":728,"content":1335},[1336],{"text":1337,"type":732},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":763,"content":1339},[1340],{"type":728,"content":1341},[1342],{"text":1343,"type":732},"Straighten your elbows and extend the weight overhead",{"type":763,"content":1345},[1346],{"type":728,"content":1347},[1348],{"text":1349,"type":732},"Hold the fully extended position for a moment, then repeat slowly",{"type":728,"content":1351},[1352],{"text":1353,"type":732},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":738,"attrs":1355,"content":1356},{"level":844},[1357],{"text":1358,"type":732},"3. Upright Row ",{"type":728,"content":1360},[1361],{"text":1362,"type":732},"Target Muscles: Traps & Deltoids",{"type":760,"content":1364},[1365,1371,1377],{"type":763,"content":1366},[1367],{"type":728,"content":1368},[1369],{"text":1370,"type":732},"Begin standing with your feet hip-width apart",{"type":763,"content":1372},[1373],{"type":728,"content":1374},[1375],{"text":1376,"type":732},"Lift your barbell or dumbbells straight up toward your chin",{"type":763,"content":1378},[1379],{"type":728,"content":1380},[1381],{"text":1382,"type":732},"Pause at the top of the lift, lower, and repeat",{"type":738,"attrs":1384,"content":1385},{"level":844},[1386],{"text":1387,"type":732},"4. Lateral Arm Raise",{"type":728,"content":1389},[1390],{"text":1391,"type":732},"Target Muscles: Triceps & Shoulders",{"type":760,"content":1393},[1394,1400,1406],{"type":763,"content":1395},[1396],{"type":728,"content":1397},[1398],{"text":1399,"type":732},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":763,"content":1401},[1402],{"type":728,"content":1403},[1404],{"text":1405,"type":732},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":763,"content":1407},[1408],{"type":728,"content":1409},[1410],{"text":1411,"type":732},"Lower and repeat",{"type":738,"attrs":1413,"content":1414},{"level":844},[1415],{"text":1416,"type":732},"5. Dumbbell Bench Press",{"type":728,"content":1418},[1419],{"text":1420,"type":732},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":760,"content":1422},[1423,1429,1435,1446],{"type":763,"content":1424},[1425],{"type":728,"content":1426},[1427],{"text":1428,"type":732},"Begin laying on a bench with your feet flat on the floor",{"type":763,"content":1430},[1431],{"type":728,"content":1432},[1433],{"text":1434,"type":732},"Lift the dumbbells to chest height, with your hands facing forward",{"type":763,"content":1436},[1437],{"type":728,"content":1438},[1439,1441],{"text":1440,"type":732},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1442,"type":732,"marks":1443},"(don’t let the dumbbells touch)",[1444],{"type":1445},"italic",{"type":763,"content":1447},[1448],{"type":728,"content":1449},[1450],{"text":1451,"type":732},"Lower your arms and repeat",{"type":738,"attrs":1453,"content":1454},{"level":844},[1455],{"text":1456,"type":732},"6. Tricep Dips",{"type":728,"content":1458},[1459],{"text":1323,"type":732},{"type":760,"content":1461},[1462,1468,1474],{"type":763,"content":1463},[1464],{"type":728,"content":1465},[1466],{"text":1467,"type":732},"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":763,"content":1469},[1470],{"type":728,"content":1471},[1472],{"text":1473,"type":732},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":763,"content":1475},[1476],{"type":728,"content":1477},[1478],{"text":1479,"type":732},"Push yourself back up until your arms are almost straight, and repeat",{"type":738,"attrs":1481,"content":1482},{"level":844},[1483],{"text":1484,"type":732},"7. Decline Push-Up",{"type":728,"content":1486},[1487],{"text":1488,"type":732},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":760,"content":1490},[1491,1497,1503],{"type":763,"content":1492},[1493],{"type":728,"content":1494},[1495],{"text":1496,"type":732},"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":763,"content":1498},[1499],{"type":728,"content":1500},[1501],{"text":1502,"type":732},"Brace your core and glutes, and lower yourself down into a push-up",{"type":763,"content":1504},[1505],{"type":728,"content":1506},[1507],{"text":1508,"type":732},"Extend your elbows to push yourself up, and repeat",{"type":738,"attrs":1510,"content":1511},{"level":844},[1512],{"text":1513,"type":732},"8. Diamond Push-Up",{"type":728,"content":1515},[1516],{"text":1517,"type":732},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":760,"content":1519},[1520,1526,1532],{"type":763,"content":1521},[1522],{"type":728,"content":1523},[1524],{"text":1525,"type":732},"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":763,"content":1527},[1528],{"type":728,"content":1529},[1530],{"text":1531,"type":732},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":763,"content":1533},[1534],{"type":728,"content":1535},[1536],{"text":1537,"type":732},"Push yourself back up and repeat",{"type":728,"content":1539},[1540,1542,1549],{"text":1541,"type":732},"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":1543,"type":732,"marks":1544},"FightCamp Community",[1545],{"type":1134,"attrs":1546},{"href":1547,"uuid":48,"anchor":48,"custom":1548,"target":1234,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1550,"type":732}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":738,"attrs":1552,"content":1553},{"level":740},[1554],{"text":1555,"type":732},"Train Like a Woman",{"type":728,"content":1557},[1558,1560,1567],{"text":1559,"type":732},"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":1561,"type":732,"marks":1562},"FightCamp",[1563],{"type":1134,"attrs":1564},{"href":1565,"uuid":48,"anchor":48,"custom":1566,"target":1234,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1568,"type":732}," 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":728,"content":1570},[1571],{"text":1572,"type":732},"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":1574,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1579,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1580,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1575,"component":118,"meta_info":1576,"meta_title":7,"block_image":1577,"cover_image":1578,"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":1583,"title":1584,"plugin":43,"description":1585},"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":1587,"alt":1588,"name":7,"focus":7,"title":1588,"filename":1589,"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,[1596],"featured","a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z","training/{{story.slug}}",[],{"name":1602,"created_at":1603,"published_at":1604,"updated_at":1605,"id":1606,"uuid":1607,"content":1608,"slug":1922,"full_slug":1923,"sort_by_date":48,"position":1924,"tag_list":1925,"is_startpage":9,"parent_id":1173,"meta_data":48,"group_id":1926,"first_published_at":1604,"release_id":48,"lang":60,"path":1599,"alternates":1927,"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":1609,"faqs":1610,"title":1602,"topic":1643,"author":1658,"content":1659,"category":1904,"schedule":1912,"component":1161,"meta_info":1913,"cover_image":1917,"description":1916,"contributors":1921},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1611,1615,1619,1623,1627,1631,1635,1639],{"_uid":1612,"answer":1613,"question":1614,"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":1616,"answer":1617,"question":1618,"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":1620,"answer":1621,"question":1622,"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":1624,"answer":1625,"question":1626,"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":1628,"answer":1629,"question":1630,"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":1632,"answer":1633,"question":1634,"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":1636,"answer":1637,"question":1638,"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":1640,"answer":1641,"question":1642,"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":1644,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1656,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1657,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1645,"component":39,"meta_info":1653,"block_image":1654,"cover_image":1655,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1646,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1651,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1652,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1647,"component":118,"meta_info":1648,"meta_title":7,"block_image":1649,"cover_image":1650,"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":725,"content":1660},[1661,1681,1685,1689,1694,1698,1713,1733,1737,1747,1750,1755,1766,1786,1791,1801,1829,1834,1844,1856,1861,1888,1893,1901],{"type":728,"content":1662},[1663,1665,1671,1673,1679],{"text":1664,"type":732},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1666,"type":732,"marks":1667},"over two hours each day",[1668],{"type":1134,"attrs":1669},{"href":1670,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1672,"type":732}," on social media. The ",{"text":1674,"type":732,"marks":1675},"CDC",[1676],{"type":1134,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1680,"type":732}," 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":728,"content":1682},[1683],{"text":1684,"type":732},"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":728,"content":1686},[1687],{"text":1688,"type":732},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":738,"attrs":1690,"content":1691},{"level":740},[1692],{"text":1693,"type":732},"Benefits of a 30-Minute Boxing Workout",{"type":738,"attrs":1695,"content":1696},{"level":844},[1697],{"text":1622,"type":732},{"type":1699,"attrs":1700},"blok",{"id":1701,"body":1702},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1703],{"url":1704,"_uid":1706,"image":1707,"component":1711,"copyright_details":1712},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1708,"alt":1709,"name":7,"focus":48,"title":1709,"filename":1710,"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":728,"content":1714},[1715,1717,1723,1725,1731],{"text":1716,"type":732},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1718,"type":732,"marks":1719},"heavy bag",[1720],{"type":1134,"attrs":1721},{"href":1722,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1724,"type":732},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1726,"type":732,"marks":1727},"fantastic shape",[1728],{"type":1134,"attrs":1729},{"href":1730,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1732,"type":732},". 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.",{"type":738,"attrs":1734,"content":1735},{"level":844},[1736],{"text":1626,"type":732},{"type":1699,"attrs":1738},{"id":1701,"body":1739},[1740],{"url":1741,"_uid":1742,"image":1743,"component":1711,"copyright_details":1746},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1744,"alt":1709,"name":7,"focus":48,"title":1709,"filename":1745,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":728,"content":1748},[1749],{"text":1625,"type":732},{"type":738,"attrs":1751,"content":1752},{"level":844},[1753],{"text":1754,"type":732},"Stress Relief",{"type":1699,"attrs":1756},{"id":1701,"body":1757},[1758],{"url":1759,"_uid":1760,"image":1761,"component":1711,"copyright_details":1765},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1762,"alt":1763,"name":7,"focus":48,"title":1763,"filename":1764,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":728,"content":1767},[1768,1770,1776,1778,1784],{"text":1769,"type":732},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1771,"type":732,"marks":1772},"unleashing that stress",[1773],{"type":1134,"attrs":1774},{"href":1775,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1777,"type":732}," 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 ",{"text":1779,"type":732,"marks":1780},"safe and healthy outlet",[1781],{"type":1134,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1785,"type":732}," for anyone who has ever felt the need to just get it all out.",{"type":738,"attrs":1787,"content":1788},{"level":844},[1789],{"text":1790,"type":732},"Mental Wellness",{"type":1699,"attrs":1792},{"id":1701,"body":1793},[1794],{"url":1795,"_uid":1796,"image":1797,"component":1711,"copyright_details":1800},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1798,"alt":1709,"name":7,"focus":48,"title":1709,"filename":1799,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":728,"content":1802},[1803,1805,1811,1813,1819,1821,1827],{"text":1804,"type":732},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1806,"type":732,"marks":1807},"prevent age-related cognitive decline",[1808],{"type":1134,"attrs":1809},{"href":1810,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1812,"type":732},". Studies have also shown that as little as ",{"text":1814,"type":732,"marks":1815},"15 minutes per day",[1816],{"type":1134,"attrs":1817},{"href":1818,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1820,"type":732}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1822,"type":732,"marks":1823},"regulate your emotional well-being",[1824],{"type":1134,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1828,"type":732}," over time with consistent workouts.",{"type":738,"attrs":1830,"content":1831},{"level":844},[1832],{"text":1833,"type":732},"Convenience",{"type":1699,"attrs":1835},{"id":1701,"body":1836},[1837],{"url":1838,"_uid":1839,"image":1840,"component":1711,"copyright_details":1843},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1841,"alt":1709,"name":7,"focus":48,"title":1709,"filename":1842,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":728,"content":1845},[1846,1848,1854],{"text":1847,"type":732},"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":1849,"type":732,"marks":1850},"boxing training at home",[1851],{"type":1134,"attrs":1852},{"href":1853,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1855,"type":732},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":738,"attrs":1857,"content":1858},{"level":740},[1859],{"text":1860,"type":732},"30-Minute Throwdown",{"type":728,"content":1862},[1863,1865,1871,1873,1879,1881,1886],{"text":1864,"type":732},"You can start getting all the benefits of ",{"text":1866,"type":732,"marks":1867},"boxing at home",[1868],{"type":1134,"attrs":1869},{"href":1870,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1872,"type":732}," with no equipment at all. ",{"text":1874,"type":732,"marks":1875},"Shadowboxing",[1876],{"type":1134,"attrs":1877},{"href":1878,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1880,"type":732}," 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":1718,"type":732,"marks":1882},[1883],{"type":1134,"attrs":1884},{"href":1885,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1887,"type":732}," to your home gym can be life-changing.",{"type":738,"attrs":1889,"content":1890},{"level":740},[1891],{"text":1892,"type":732},"Train Like a Fighter",{"type":728,"content":1894},[1895,1896,1900],{"text":1559,"type":732},{"text":1561,"type":732,"marks":1897},[1898],{"type":1134,"attrs":1899},{"href":1565,"uuid":48,"anchor":48,"target":1234,"linktype":13},{"text":1568,"type":732},{"type":728,"content":1902},[1903],{"text":1572,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1905,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1910,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1906,"component":118,"meta_info":1907,"meta_title":7,"block_image":1908,"cover_image":1909,"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":1914,"title":1915,"plugin":43,"description":1916},"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":1918,"alt":1919,"name":7,"focus":48,"title":1919,"filename":1920,"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,[1596],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1929,"created_at":1930,"published_at":1931,"updated_at":1932,"id":1933,"uuid":1934,"content":1935,"slug":2153,"full_slug":2154,"sort_by_date":48,"position":2155,"tag_list":2156,"is_startpage":9,"parent_id":1173,"meta_data":48,"group_id":2157,"first_published_at":2158,"release_id":48,"lang":60,"path":1599,"alternates":2159,"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":1936,"faqs":1937,"title":1929,"topic":1958,"author":1208,"content":1973,"category":2135,"schedule":2143,"component":1161,"meta_info":2144,"cover_image":2148,"description":2147,"contributors":2152},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1938,1942,1946,1950,1954],{"_uid":1939,"answer":1940,"question":1941,"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":1943,"answer":1944,"question":1945,"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":1947,"answer":1948,"question":1949,"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":1951,"answer":1952,"question":1953,"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":1955,"answer":1956,"question":1957,"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":1959,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1971,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1972,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1960,"component":39,"meta_info":1968,"block_image":1969,"cover_image":1970,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1961,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1966,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1962,"component":118,"meta_info":1963,"meta_title":7,"block_image":1964,"cover_image":1965,"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":725,"content":1974},[1975,1979,1983,1987,2000,2004,2008,2013,2025,2038,2043,2054,2058,2080,2085,2096,2109,2114,2118,2122,2131],{"type":728,"content":1976},[1977],{"text":1978,"type":732},"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":728,"content":1980},[1981],{"text":1982,"type":732},"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":738,"attrs":1984,"content":1985},{"level":740},[1986],{"text":1941,"type":732},{"type":728,"content":1988},[1989,1991,1998],{"text":1990,"type":732},"According to the ",{"text":1992,"type":732,"marks":1993},"Mayo Clinic",[1994],{"type":1134,"attrs":1995},{"href":1996,"uuid":48,"anchor":48,"custom":1997,"target":1234,"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":1999,"type":732},", 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":728,"content":2001},[2002],{"text":2003,"type":732},"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":728,"content":2005},[2006],{"text":2007,"type":732},"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":738,"attrs":2009,"content":2010},{"level":740},[2011],{"text":2012,"type":732},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1699,"attrs":2014},{"id":2015,"body":2016},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2017],{"url":2018,"_uid":2019,"image":2020,"component":1711,"copyright_details":2024},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2021,"alt":2022,"name":7,"focus":48,"title":2022,"filename":2023,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":728,"content":2026},[2027,2029,2036],{"text":2028,"type":732},"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":2030,"type":732,"marks":2031},"burn more calories",[2032],{"type":1134,"attrs":2033},{"href":2034,"uuid":48,"anchor":48,"custom":2035,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2037,"type":732}," even after you’re done working out.",{"type":738,"attrs":2039,"content":2040},{"level":740},[2041],{"text":2042,"type":732},"Kickboxing Is A Full Body Workout",{"type":1699,"attrs":2044},{"id":2015,"body":2045},[2046],{"url":2047,"_uid":2048,"image":2049,"component":1711,"copyright_details":2053},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2050,"alt":2051,"name":7,"focus":48,"title":2051,"filename":2052,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":728,"content":2055},[2056],{"text":2057,"type":732},"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":728,"content":2059},[2060,2062,2069,2071,2078],{"text":2061,"type":732},"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":2063,"type":732,"marks":2064},"all-level lower body workout",[2065],{"type":1134,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":1234,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2070,"type":732}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2072,"type":732,"marks":2073},"upper body workout",[2074],{"type":1134,"attrs":2075},{"href":2076,"uuid":48,"anchor":48,"custom":2077,"target":1234,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2079,"type":732}," led by Flo Master.",{"type":738,"attrs":2081,"content":2082},{"level":740},[2083],{"text":2084,"type":732},"Boxing Can Be Low-Impact",{"type":1699,"attrs":2086},{"id":2015,"body":2087},[2088],{"url":2089,"_uid":2090,"image":2091,"component":1711,"copyright_details":2095},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2092,"alt":2093,"name":7,"focus":48,"title":2093,"filename":2094,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":728,"content":2097},[2098,2100,2107],{"text":2099,"type":732},"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":2101,"type":732,"marks":2102},"shadowboxing",[2103],{"type":1134,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"custom":2106,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2108,"type":732}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":738,"attrs":2110,"content":2111},{"level":740},[2112],{"text":2113,"type":732},"Kick Boring Cardio To The Curb",{"type":728,"content":2115},[2116],{"text":2117,"type":732},"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":738,"attrs":2119,"content":2120},{"level":740},[2121],{"text":1892,"type":732},{"type":728,"content":2123},[2124,2125,2130],{"text":1559,"type":732},{"text":1561,"type":732,"marks":2126},[2127],{"type":1134,"attrs":2128},{"href":1565,"uuid":48,"anchor":48,"custom":2129,"target":1234,"linktype":13},{},{"text":1568,"type":732},{"type":728,"content":2132},[2133],{"text":2134,"type":732},"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":2136,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2141,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2142,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2137,"component":118,"meta_info":2138,"meta_title":7,"block_image":2139,"cover_image":2140,"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":2145,"title":2146,"plugin":43,"description":2147},"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":2149,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2151,"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,[1596],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2161,"created_at":2162,"published_at":2163,"updated_at":2164,"id":2165,"uuid":2166,"content":2167,"slug":2332,"full_slug":2333,"sort_by_date":48,"position":2334,"tag_list":2335,"is_startpage":9,"parent_id":1173,"meta_data":48,"group_id":2336,"first_published_at":2163,"release_id":48,"lang":60,"path":1599,"alternates":2337,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2168,"faqs":2169,"title":2161,"topic":2178,"author":2193,"content":2194,"category":2313,"schedule":2321,"component":1161,"meta_info":2322,"cover_image":2326,"description":2330,"contributors":2331},"c6387572-343f-40bf-8172-852035367c90",[2170,2174],{"_uid":2171,"answer":2172,"question":2173,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2175,"answer":2176,"question":2177,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2179,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2191,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2180,"component":39,"meta_info":2188,"block_image":2189,"cover_image":2190,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2182,"component":118,"meta_info":2183,"meta_title":7,"block_image":2184,"cover_image":2185,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":725,"content":2195},[2196,2201,2204,2209,2214,2218,2223,2227,2232,2245,2250,2263,2268,2272,2277,2287,2292,2296,2300,2310],{"type":738,"attrs":2197,"content":2198},{"level":740},[2199],{"text":2200,"type":732},"Boxing Gym Culture",{"type":728,"content":2202},[2203],{"text":2176,"type":732},{"type":738,"attrs":2205,"content":2206},{"level":740},[2207],{"text":2208,"type":732},"What Are the Basic Boxing Gym Rules? ",{"type":738,"attrs":2210,"content":2211},{"level":844},[2212],{"text":2213,"type":732},"Yes Coach, No Coach",{"type":728,"content":2215},[2216],{"text":2217,"type":732},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":738,"attrs":2219,"content":2220},{"level":844},[2221],{"text":2222,"type":732},"Sharing is Caring",{"type":728,"content":2224},[2225],{"text":2226,"type":732},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":738,"attrs":2228,"content":2229},{"level":844},[2230],{"text":2231,"type":732},"Keep it Clean",{"type":728,"content":2233},[2234,2236,2243],{"text":2235,"type":732},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2237,"type":732,"marks":2238},"clean it off.",[2239],{"type":1134,"attrs":2240},{"href":2241,"uuid":48,"anchor":48,"custom":2242,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2244,"type":732}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":738,"attrs":2246,"content":2247},{"level":844},[2248],{"text":2249,"type":732},"No Killers in Sparring",{"type":728,"content":2251},[2252,2254,2261],{"text":2253,"type":732},"In most boxing gym workouts you will find yourself ",{"text":2255,"type":732,"marks":2256},"sparring",[2257],{"type":1134,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"custom":2260,"target":1234,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2262,"type":732},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":738,"attrs":2264,"content":2265},{"level":844},[2266],{"text":2267,"type":732},"Don’t Dump Your Weights",{"type":728,"content":2269},[2270],{"text":2271,"type":732},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":738,"attrs":2273,"content":2274},{"level":844},[2275],{"text":2276,"type":732},"Leave the Weightcut Fighter Alone",{"type":728,"content":2278},[2279,2281,2285],{"text":2280,"type":732},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2282,"type":732,"marks":2283},"leave them alone.",[2284],{"type":1445},{"text":2286,"type":732}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":738,"attrs":2288,"content":2289},{"level":844},[2290],{"text":2291,"type":732},"The Golden Rule",{"type":728,"content":2293},[2294],{"text":2295,"type":732},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":738,"attrs":2297,"content":2298},{"level":740},[2299],{"text":1892,"type":732},{"type":728,"content":2301},[2302,2303,2308],{"text":1559,"type":732},{"text":1561,"type":732,"marks":2304},[2305],{"type":1134,"attrs":2306},{"href":1565,"uuid":48,"anchor":48,"custom":2307,"target":1234,"linktype":13},{},{"text":2309,"type":732}," 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":728,"content":2311},[2312],{"text":2134,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2314,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2319,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2320,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2315,"component":118,"meta_info":2316,"meta_title":7,"block_image":2317,"cover_image":2318,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2323,"title":2324,"plugin":43,"description":2325},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2327,"alt":2328,"name":7,"focus":7,"title":2328,"filename":2329,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1596],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2339,"created_at":2340,"published_at":2341,"updated_at":2342,"id":2343,"uuid":2344,"content":2345,"slug":2551,"full_slug":2552,"sort_by_date":48,"position":2553,"tag_list":2554,"is_startpage":9,"parent_id":1173,"meta_data":48,"group_id":2555,"first_published_at":2341,"release_id":48,"lang":60,"path":1599,"alternates":2556,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2346,"faqs":2347,"title":2339,"topic":2364,"author":1658,"content":2379,"category":2532,"schedule":2540,"component":1161,"meta_info":2541,"cover_image":2545,"description":2549,"contributors":2550},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2348,2352,2356,2360],{"_uid":2349,"answer":2350,"question":2351,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2353,"answer":2354,"question":2355,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2357,"answer":2358,"question":2359,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2361,"answer":2362,"question":2363,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2365,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2377,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2378,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2366,"component":39,"meta_info":2374,"block_image":2375,"cover_image":2376,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2367,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2372,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2373,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2368,"component":118,"meta_info":2369,"meta_title":7,"block_image":2370,"cover_image":2371,"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":725,"content":2380},[2381,2385,2400,2404,2409,2412,2417,2422,2426,2431,2435,2440,2444,2449,2453,2458,2472,2476,2480,2484,2488,2493,2497,2511,2515,2519,2529],{"type":728,"content":2382},[2383],{"text":2384,"type":732},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":728,"content":2386},[2387,2389,2398],{"text":2388,"type":732},"Running for boxers is a critical element of ",{"text":2390,"type":732,"marks":2391},"roadwork drills",[2392,2396],{"type":1134,"attrs":2393},{"href":2394,"uuid":48,"anchor":48,"custom":2395,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2397},"underline",{"text":2399,"type":732}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":728,"content":2401},[2402],{"text":2403,"type":732},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":738,"attrs":2405,"content":2406},{"level":740},[2407],{"text":2408,"type":732},"Is Running Good for Boxing?",{"type":728,"content":2410},[2411],{"text":2350,"type":732},{"type":738,"attrs":2413,"content":2414},{"level":740},[2415],{"text":2416,"type":732},"Benefits of Running for Boxers",{"type":738,"attrs":2418,"content":2419},{"level":844},[2420],{"text":2421,"type":732},"Builds Endurance & Stamina",{"type":728,"content":2423},[2424],{"text":2425,"type":732},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":738,"attrs":2427,"content":2428},{"level":844},[2429],{"text":2430,"type":732},"Improves Cardiovascular System",{"type":728,"content":2432},[2433],{"text":2434,"type":732},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":738,"attrs":2436,"content":2437},{"level":844},[2438],{"text":2439,"type":732},"Strengthens Lower Body",{"type":728,"content":2441},[2442],{"text":2443,"type":732},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":738,"attrs":2445,"content":2446},{"level":844},[2447],{"text":2448,"type":732},"Teaches Discipline",{"type":728,"content":2450},[2451],{"text":2452,"type":732},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":738,"attrs":2454,"content":2455},{"level":844},[2456],{"text":2457,"type":732},"Enhances Mental Clarity",{"type":728,"content":2459},[2460,2462,2470],{"text":2461,"type":732},"Much like boxing, running can be a form of ",{"text":2463,"type":732,"marks":2464},"meditative movement",[2465,2469],{"type":1134,"attrs":2466},{"href":2467,"uuid":48,"anchor":48,"custom":2468,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2397},{"text":2471,"type":732}," that clears your head and focuses your mind.",{"type":738,"attrs":2473,"content":2474},{"level":740},[2475],{"text":2359,"type":732},{"type":728,"content":2477},[2478],{"text":2479,"type":732},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":728,"content":2481},[2482],{"text":2483,"type":732},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":728,"content":2485},[2486],{"text":2487,"type":732},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":738,"attrs":2489,"content":2490},{"level":740},[2491],{"text":2492,"type":732},"How Long Should I Be Running for Boxing?",{"type":728,"content":2494},[2495],{"text":2496,"type":732},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":728,"content":2498},[2499,2501,2509],{"text":2500,"type":732},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2502,"type":732,"marks":2503},"10 minutes of running",[2504,2508],{"type":1134,"attrs":2505},{"href":2506,"uuid":48,"anchor":48,"custom":2507,"target":1234,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2397},{"text":2510,"type":732}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":728,"content":2512},[2513],{"text":2514,"type":732},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":738,"attrs":2516,"content":2517},{"level":740},[2518],{"text":1892,"type":732},{"type":728,"content":2520},[2521,2522,2528],{"text":1559,"type":732},{"text":1561,"type":732,"marks":2523},[2524,2527],{"type":1134,"attrs":2525},{"href":1565,"uuid":48,"anchor":48,"custom":2526,"target":1234,"linktype":13},{},{"type":2397},{"text":2309,"type":732},{"type":728,"content":2530},[2531],{"text":1572,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2533,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2538,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2539,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2534,"component":118,"meta_info":2535,"meta_title":7,"block_image":2536,"cover_image":2537,"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},[],[],"2023-01-28 00:00",{"_uid":2542,"title":2543,"plugin":43,"description":2544},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2546,"alt":2547,"name":7,"focus":7,"title":2547,"filename":2548,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1596],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2558,"created_at":2559,"published_at":2560,"updated_at":2561,"id":2562,"uuid":2563,"content":2564,"slug":2893,"full_slug":2894,"sort_by_date":48,"position":2895,"tag_list":2896,"is_startpage":9,"parent_id":1173,"meta_data":48,"group_id":2897,"first_published_at":2560,"release_id":48,"lang":60,"path":1599,"alternates":2898,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2565,"faqs":2566,"title":2558,"topic":2615,"author":2630,"content":2631,"category":2876,"schedule":2884,"component":1161,"meta_info":2885,"cover_image":2889,"description":2888,"contributors":2892},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2567,2571,2575,2579,2583,2587,2591,2595,2599,2603,2607,2611],{"_uid":2568,"answer":2569,"question":2570,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2572,"answer":2573,"question":2574,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2576,"answer":2577,"question":2578,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2580,"answer":2581,"question":2582,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2584,"answer":2585,"question":2586,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2588,"answer":2589,"question":2590,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2592,"answer":2593,"question":2594,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2596,"answer":2597,"question":2598,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2600,"answer":2601,"question":2602,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2604,"answer":2605,"question":2606,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2608,"answer":2609,"question":2610,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2612,"answer":2613,"question":2614,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2616,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2628,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2629,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2617,"component":39,"meta_info":2625,"block_image":2626,"cover_image":2627,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2618,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2623,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2624,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2619,"component":118,"meta_info":2620,"meta_title":7,"block_image":2621,"cover_image":2622,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":725,"content":2632},[2633,2653,2665,2678,2683,2687,2698,2702,2716,2720,2725,2728,2732,2743,2755,2759,2762,2767,2778,2790,2794,2797,2802,2813,2817,2821,2825,2828,2833,2844,2848,2852,2856,2861,2865,2873],{"type":728,"content":2634},[2635,2637,2643,2645,2651],{"text":2636,"type":732},"Out of the ",{"text":2638,"type":732,"marks":2639},"six (6) basic punches",[2640],{"type":1134,"attrs":2641},{"href":2642,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2644,"type":732}," in boxing, punch number one is the ",{"text":2646,"type":732,"marks":2647},"jab",[2648],{"type":1134,"attrs":2649},{"href":2650,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2652,"type":732},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":728,"content":2654},[2655,2657,2663],{"text":2656,"type":732},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2658,"type":732,"marks":2659},"Coach PJ",[2660],{"type":1134,"attrs":2661},{"href":2662,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2664,"type":732}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1699,"attrs":2666},{"id":2667,"body":2668},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2669],{"_uid":2670,"link":2671,"image":2673,"title":2675,"component":2677},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2672,"linktype":13,"fieldtype":14,"cached_url":2672},"https://youtu.be/JM-8c3EqwZg",{"id":2674,"alt":2675,"name":7,"focus":48,"title":2675,"filename":2676,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":738,"attrs":2679,"content":2680},{"level":740},[2681],{"text":2682,"type":732},"5 Most Common Jab Mistakes",{"type":738,"attrs":2684,"content":2685},{"level":844},[2686],{"text":2578,"type":732},{"type":1699,"attrs":2688},{"id":2667,"body":2689},[2690],{"url":2691,"_uid":2692,"image":2693,"component":1711,"copyright_details":2697},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2694,"alt":2695,"name":7,"focus":48,"title":2695,"filename":2696,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":728,"content":2699},[2700],{"text":2701,"type":732},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":760,"content":2703},[2704,2710],{"type":763,"content":2705},[2706],{"type":728,"content":2707},[2708],{"text":2709,"type":732},"While extending the arm to punch",{"type":763,"content":2711},[2712],{"type":728,"content":2713},[2714],{"text":2715,"type":732},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":728,"content":2717},[2718],{"text":2719,"type":732},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":738,"attrs":2721,"content":2722},{"level":844},[2723],{"text":2724,"type":732},"How To Fix It:",{"type":728,"content":2726},[2727],{"text":2581,"type":732},{"type":738,"attrs":2729,"content":2730},{"level":844},[2731],{"text":2586,"type":732},{"type":1699,"attrs":2733},{"id":2667,"body":2734},[2735],{"url":2736,"_uid":2737,"image":2738,"component":1711,"copyright_details":2742},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2739,"alt":2740,"name":7,"focus":48,"title":2740,"filename":2741,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":728,"content":2744},[2745,2747,2753],{"text":2746,"type":732},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2748,"type":732,"marks":2749},"hook",[2750],{"type":1134,"attrs":2751},{"href":2752,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2754,"type":732}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":738,"attrs":2756,"content":2757},{"level":844},[2758],{"text":2724,"type":732},{"type":728,"content":2760},[2761],{"text":2589,"type":732},{"type":738,"attrs":2763,"content":2764},{"level":844},[2765],{"text":2766,"type":732},"3. Pushing the Jab",{"type":1699,"attrs":2768},{"id":2667,"body":2769},[2770],{"url":2771,"_uid":2772,"image":2773,"component":1711,"copyright_details":2777},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2774,"alt":2775,"name":7,"focus":48,"title":2775,"filename":2776,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":728,"content":2779},[2780,2782,2788],{"text":2781,"type":732},"“Pushing the jab” means leaning into the punch. In your ",{"text":2783,"type":732,"marks":2784},"boxing stance",[2785],{"type":1134,"attrs":2786},{"href":2787,"uuid":48,"anchor":48,"target":1234,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2789,"type":732},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":738,"attrs":2791,"content":2792},{"level":844},[2793],{"text":2724,"type":732},{"type":728,"content":2795},[2796],{"text":2597,"type":732},{"type":738,"attrs":2798,"content":2799},{"level":844},[2800],{"text":2801,"type":732},"4. Flaring Your Elbows",{"type":1699,"attrs":2803},{"id":2667,"body":2804},[2805],{"url":2806,"_uid":2807,"image":2808,"component":1711,"copyright_details":2812},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2809,"alt":2810,"name":7,"focus":48,"title":2810,"filename":2811,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":728,"content":2814},[2815],{"text":2816,"type":732},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":728,"content":2818},[2819],{"text":2820,"type":732},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":738,"attrs":2822,"content":2823},{"level":844},[2824],{"text":2724,"type":732},{"type":728,"content":2826},[2827],{"text":2605,"type":732},{"type":738,"attrs":2829,"content":2830},{"level":844},[2831],{"text":2832,"type":732},"5. Not Jabbing Enough",{"type":1699,"attrs":2834},{"id":2667,"body":2835},[2836],{"url":2837,"_uid":2838,"image":2839,"component":1711,"copyright_details":2843},{"id":7,"url":7,"linktype":1705,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2840,"alt":2841,"name":7,"focus":48,"title":2841,"filename":2842,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":728,"content":2845},[2846],{"text":2847,"type":732},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":738,"attrs":2849,"content":2850},{"level":844},[2851],{"text":2724,"type":732},{"type":728,"content":2853},[2854],{"text":2855,"type":732},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":738,"attrs":2857,"content":2858},{"level":740},[2859],{"text":2860,"type":732},"Keep On Jabbing",{"type":728,"content":2862},[2863],{"text":2864,"type":732},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":728,"content":2866},[2867,2868,2872],{"text":1559,"type":732},{"text":1561,"type":732,"marks":2869},[2870],{"type":1134,"attrs":2871},{"href":1565,"uuid":48,"anchor":48,"target":1234,"linktype":13},{"text":1568,"type":732},{"type":728,"content":2874},[2875],{"text":2134,"type":732},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2877,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2882,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2883,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2878,"component":118,"meta_info":2879,"meta_title":7,"block_image":2880,"cover_image":2881,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2886,"title":2887,"plugin":43,"description":2888},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2890,"alt":2558,"name":7,"focus":48,"title":2558,"filename":2891,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1596],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1161,"created_at":2900,"published_at":2901,"updated_at":2902,"id":2903,"uuid":2904,"content":2905,"slug":1161,"full_slug":2926,"sort_by_date":48,"position":446,"tag_list":2927,"is_startpage":9,"parent_id":2928,"meta_data":48,"group_id":2929,"first_published_at":2930,"release_id":48,"lang":60,"path":7,"alternates":2931,"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":2906,"component":2907,"meta_info":2908,"custom_content_list":2910},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2909,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2911,2916,2921],{"_uid":2912,"label":2913,"value":2914,"dev_id":2915,"component":732},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2917,"label":2918,"value":2919,"dev_id":2920,"component":732},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2922,"label":2923,"value":2924,"dev_id":2925,"component":732},"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",[],1786402790890]